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what slipt should be a bb routine
- Thread starter tehkevroy
- Start date
Thinking used to be to seperate major bodyparts (legs,back and chest). This would mean doing shoulders or arms between chest and back in your schedule. The reason is that major groups get the heavier workout so you have a day to recuperate and do the more isolation oriented stuff in between.
Of course, I'm somewhat old school when it comes to bodybuilding. Current ideas may differ.
Of course, I'm somewhat old school when it comes to bodybuilding. Current ideas may differ.
?By frequency Omega means don't wait a whole week before you work the same group. I agree with this assessment. The HST stuff in the training info sticky is an example of this. Instead of chest day, shoulder day, etc. you'll do an upper body day where you exercise the entire upper body as an interconnected complex. Then you'll have time off to do lower body and hit it again the same week with a different exercise selection.
It helps to think of your body as an organic whole instead of individual parts.
It helps to think of your body as an organic whole instead of individual parts.
day1:
Bench press
Dips
Arnolds
Skullcrusher
day2:
Squat
Leg curl
Preacher curl
T-bar row
Rear delt raise
day3:
Db incline press
Flyes
Military or db press
Shrugs
Triceps extension
day4:
Deadlift
Lateral pulldown
Leg extension
Leg curl
Bb curl
how does it sound you can modificate it... it's based on 4day .
Bench press
Dips
Arnolds
Skullcrusher
day2:
Squat
Leg curl
Preacher curl
T-bar row
Rear delt raise
day3:
Db incline press
Flyes
Military or db press
Shrugs
Triceps extension
day4:
Deadlift
Lateral pulldown
Leg extension
Leg curl
Bb curl
how does it sound you can modificate it... it's based on 4day .
curtissmiller
New member
When you actually do lifting, do you work to failure at all... I usually work so hard that I am still tired and aching the next day... makes it hard to workout. How do the majority of you lift when you lift this frequently?
It's difficult to run a good program around a weekend, because those 2 rest days would do more good if used to break up your mon-fri routine.
Another problem would occur if you missed one of those workouts. What would you do? Shuffle it off to the next day and change your weekly sequence, or miss it out and wait for the next week?
I think it's better to drop the 7-day week sequence and use a 4, 5 or 6 day rotation for all your bodyparts. At 48 years of age, I do well training a body part every 6 days, but if younger perhaps 4, or 5 days would be best...and of course this could change if taking gear.
You need to determine your own personal rate of recovery. When deciding this, it's very important for you consider joints because they don't recover as quickly as the muscle bellies yet they take most of the stress. If for example you trained Chest on Monday, Back on Tuesday and Arms on Wednesday, your shoulder girdle, elbows and wrists would not get a break in 3 days.
I prefer doing more on the same day and having total break days rather than less on consecutive days.
Another problem would occur if you missed one of those workouts. What would you do? Shuffle it off to the next day and change your weekly sequence, or miss it out and wait for the next week?
I think it's better to drop the 7-day week sequence and use a 4, 5 or 6 day rotation for all your bodyparts. At 48 years of age, I do well training a body part every 6 days, but if younger perhaps 4, or 5 days would be best...and of course this could change if taking gear.
You need to determine your own personal rate of recovery. When deciding this, it's very important for you consider joints because they don't recover as quickly as the muscle bellies yet they take most of the stress. If for example you trained Chest on Monday, Back on Tuesday and Arms on Wednesday, your shoulder girdle, elbows and wrists would not get a break in 3 days.
I prefer doing more on the same day and having total break days rather than less on consecutive days.
