New routine 4 on 1 off...

[Tryn2]

I think I like this....Ive never done legs and arms on the same day but I either wanted to do that or legs and shoulders on the same day....I want 4 days on and one off, Ill run that until I see signs of overtraining, with my recovery I may not se any problems if so Ill adjust. I thin ktoo many people have gotten in a rut of training like wussies....


Day 1 Chest
Flat bench 3x8
Incline DB 3x8
Flyes 3x10

Day 2 Back
Deads 3x8
Chins 3x8
Rev grip pulldowns 3x8
DB Pullovers 3x8
Smith shrugs 2x20

Day 3 Legs/Arms
Squats 3x8
Extensions 3x8
Leg curls 3x8
Calves 3x12-15
CG Bench 3x8
Pressdowns 3x10
Straight bar curls 3x8
Cable Curls (drop set)

Day 4 Shoulders
Behind neck press 3x8
Up Rows 3x8
Side laterals 3x8

Day 5 Rest

Day 6 Repeat

 

[Backlash]

Why don't you balance it out a bit more? You can split legs up and do something like quads with chest and hams with arms or something like that.

You have two days with only three exercises and then one day with 8 right now.

 

[Goodfellow]

are you on cycyle right now? Cause if not that would completely overtrain me.

 

[Tryn2]

No Im off cycle for another few weeks. I wanted to run a 4 on 1 off so I have to put arms somewhere. I could do chest/tris, back bis but the way it is now on leg day it just means more time in the gym, I know its 8 total but its a totally different body part. Which thats not all that bad. I want to see if it pushes me to overtaining if it does I can always adjust it. I know they say less is more but I really think that is begining to be overly talked about. I think there is enough time on this to recover then hit it again for more frequency.

 

[Tryn2]

^

 

[crew9]

1 Day of rest is enough time to recover? Lets not forget that not just muscles need to recover from lifting.

 

[Tryn2]

Yes I know actually I would assume the bodyparts are getting more than one day of reat. Its just at a higher freqency your training them. Like chest on every 5TH DAY, and then back e5d and so on. Then a complete day off, Im aware the CNS system needs time off. I think you caould run this and monitor for overtraining. I am trying to see if its better to be close to the edge of over training or miss out over several years of under training. Alot of old school guys used to train the whole body very heavy twice or 3 times per week. Ive noticed on these boards many physiques look like they are not up to par. Hence why most will not post pics and also most do a power type of training with a low number of sets and a rest period of about 7 days per body part.
Or fuck it I could be all wrong....

 

[BOOEY]

your tricpes may be too fatigued to do a quality shoulder workout the day after. might wanna switch that up.

 

[Tryn2]

Yeah I was wondering about that.....I could just hit back and bis chest and tris....and so on...