What muscles do you group?

[Chi town]

Can you guys gain weight hitting a muscle once a week? I'm jealous, if I only hit 'em once a week I just tread(SP) water.

I'm in the same boat you are buddy. Look at Arnold's Encyclopedia some time. He was hittin everything 3x a week sometimes!!!

 

[dirty~d~]

Day 1: biceps/shoulders + cardio
Day 2: legs
Day 3: chest/tris + cardio
Day 4: off
Day 5: back/shoulders + cardio
Day 6: legs
Day 7: off - cardio only

Thanks to the last three weeks at work I've been off of my typical schedule and I feel like crap. I've been lucky to get time to work out three times a week. Since I've run into this slight problem I decided to make a backup workout schedule...

These days are not back to back, they are whenever I get the time:

Day 1: triceps/biceps/lats
Day 2: legs
Day 3: chest/shoulders/traps

Cardio is cut down to twice a week, unless I get more time.

 

[psychedout]

Monday:
Back
Legs
Chest
Triceps

Wednesday:
Back
Delts
Biceps
Calves

Friday:
Back
Legs
Chest
Triceps

 

[RGS83]

Dirty D, when do you work in your back??


I hate this damn body structure - or the fact there's only 7 days in a week!
I don't think I can work them all effectivly twice in a week...
too many major muscle groups that need to be worked, what do you guys think of something like:

Mon 1) Chest/ Bicep/ Back
Tues 2) Legs
Wed 3) Tricep/ Shoulder/ Trap
Thurs 4) Off
Fri 5) Run/abs
Saturday 1)Chest/ Bicep/ Back
Sun 2) Legs

Mon 3) Tricep/ Shoulder/ Trap
Tues 4) Off
Wed 5) Run/abs
Thurs 1) Chest/ Bi/ Back
Fri 2) Legs
Sat 3) Tri/ Shoulder/ Trap
Sun 4) off



How does that look for frequency/ recovery, intensity (hitting them hard, but it's hard to hit tris hard after chest i find ~ that kind of thing)??


Or should i stick with a:
1) Chest/Bi,
2) Legs,
3) Tri/Shoulder,
4)Back/Trap
5) off/run

1) Ches..... and so on.
is that enough recovery do ya think? Essentially the two are quite the same, but i'm not 100% on home much recovery time i should allow...
PLUS on the first routine, I have a day off, and a run day;
On the second routine they're one in the same - note i may still run after a normal workout (chest/ bi, then run)

 

[Chi town]

I hate this damn body structure - or the fact there's only 7 days in a week!
I don't think I can work them all effectivly twice in a week...

I'm hittin everything 2x a week right now and it looks like this:
Mon: back, shoulders, traps
Tue: chest, bis, tris
Wed: legs
Thu: Back, shoulders, traps
Fri: chest, bis, tris
Sat: legs

On Mon and Thu I take a 10 min break between back n shoulders. On Tue and Fri I take a 10 min break between chest n arms. I usually grab some protein during that time. The first half of the week is mostly compound movements at around 6-8 reps per set. The second half of the week is mostly isometrics at around 10-15 reps per set. I get each workout done in about an hour and a half.

 

[RGS83]

Yea i saw your post before Chi - ...I find it very hard to do chest and tri in sme day :s

 

[Mammoth2500]

uhmm ok.. is everyone neglecting their abs?

 

[Chi town]

Yea i saw your post before Chi - ...I find it very hard to do chest and tri in sme day :s

If that's the case, just swap chest n shoulders. You can do one of Arnold's old routines:
Mon: chest n back
Tue: shoulders n arms
Wed: legs
Thu: chest n back
Fri: shoulders n arms
Sat: legs
And if u still wanna do shrugs, u can do em w/ back or shoulders...whichever is easier for u.

 

[tahoe2003]

I do

day one back/shoulders
day two tri's/bi's
day three chest/legs
day four off
and start all over again

 

[Ulcasterdropout]

right now I'm on semi-injury. This is what I'm doing
1) Chest, tris
2) Abs, obs, calves, neck
3) Bis, fores, front and mid delts
4) Hams, glutes, quads, hips
5) Back, traps, back delts, lats
This split gives my wrists a every other day break

I used to be able to do that in 3 days.