New guy needing some guidance

[Backlash]

1. Biceps don't need their own day. They are a realatively small muscle group.

2. Training 6 days a week is bad for most people. You need to give your muscles and CNS time to recover and grow. I think the most common split is 4 out of 7 or 4 out of 8 days.

 

[WalkingBeast]

Welcome to the boards!! You might want to train arms together on thier own day. Works real well for me. Aside from that the split looks good. Coffee shouldnt effect your gains, but Ive read it kills creatine or something to that effect. Not sure how true that is. Keep training hard and gaining knowledge from the boards! Youll reach your goals

 

[BigSwole84]

1. Biceps don't need their own day. They are a realatively small muscle group.

2. Training 6 days a week is bad for most people. You need to give your muscles and CNS time to recover and grow. I think the most common split is 4 out of 7 or 4 out of 8 days.

With the bicep thing, I train biceps with 4 different exercises and then hit forearms. it ends up taking about an hour with two people to finish biceps which would make it hard to get another muscle group in there with the time I have available in the gym.

 

[Backlash]

Why do you do 4 different exercises for biceps? That sounds like overkill to me. As I said, it's a small muscle group; it should be worked completely in fewer sets.

 

[Synpax]

I do bicep on the same day as back and have been using the 5x5 thing. Looks like this:
back
deads 5x5
back lat pulldown 2x10
DB shrugs 2x10

bi
EZ barbell curls 5x5 (against a wall, NO CHEATING!!!)
t-bar row 2x10
wide bar grip cable row 2x10

 

[bigstve12]

yeah man...you should check out 5x5...you have a day just for tris?? Thats crazy. I would be outta there in 20min...same with a bi/forearm day. I think you need to be a little more efficient

 

[BigSwole84]

yeah man...you should check out 5x5...you have a day just for tris?? Thats crazy. I would be outta there in 20min...same with a bi/forearm day. I think you need to be a little more efficient

Yea, for tris, I do weighted dips, close grip bench and skull crushers. 3x10 for all. I was doing the 5x5 thing but I wanted to try something different just to experiment with other routines to find out what works best for me. I have to give the 5x5 props tho... Last november, my max bench was 175 and by january it was over 200. I will probably end up going back to the 5x5.

 

[BigSwole84]

Here is an overview of what each day consists of. tell me if I need to change something.

BICEPS : EZ curl, hammer curls, lateral (across the chest) curls, reverse EZ curl, forearm curls.

TRICEPS : Weighted dips, close grip bench press, skull crushers

LEGS : Squat, leg extensions, hamstring curls, stiff legged deadlift or lunges.

CHEST : Flat bench, incline or decline bench, Flys

SHOULDERS : Military press, arnold press, front, side, and rear arm raises.

BACK : Deadlift, pull-ups, dumbell rows or cable rows, shruggs.

All exercises 3x10