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workout routine?
- Thread starter mayhems
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ScottK345
New member
This is my schedule for the week.
monday: chest, back, forearms
tuesday: biceps, triceps, shoulders
wednesday: legs, lower back
thursday: chest, back, forearms
friday: biceps, triceps, shoulders
sat: legs, lower back
sunday: day off
So my schedule is pretty much the same as yours and it seems to be working pretty good for me.
monday: chest, back, forearms
tuesday: biceps, triceps, shoulders
wednesday: legs, lower back
thursday: chest, back, forearms
friday: biceps, triceps, shoulders
sat: legs, lower back
sunday: day off
So my schedule is pretty much the same as yours and it seems to be working pretty good for me.
I don't have any set days, it all depends on my work schedule, but here's mine.
chest and biceps
back and triceps
legs
shoulders and traps
I'm looking to change mine up and add a day of strongman type training, like farmers walks, super yoke, and even some atlas stone work.
chest and biceps
back and triceps
legs
shoulders and traps
I'm looking to change mine up and add a day of strongman type training, like farmers walks, super yoke, and even some atlas stone work.
ScottK345
New member
I think you should atleast do muscles twice a week, and leave a couple days rest in between. I don't think you would get much growth if you only lifted the muscle only once a week. I have the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding, and he lists workout schedules you can follow and it says to do each muscle 3 times a week. I think it differs from person to person, so what ever works for you. Also taking protein shakes helps your muscles heal faster too.
You have to take in consideration that they guys are not all natural. Hence the reason they can workout so frequently. To each is his own, but I believe if your all natural once a week is just fine. As long as your diet is on point and your going full intensity when your in there, the rest will take care of itself.
You should be only hitting each muscle once a week.
Training chest and shoulders together or on back to back days is not a good idea, nor is back & biceps, chest/triceps, shoulders/triceps, as they all work together so you will be overtraining muscles which will cause the opposite affect of what you really want.
Plus I recently during the summer found out that training biceps & triceps in the same day will cause your arms to over train.
Try this 4 day a week routine with 3 rest days a week exactly the way it's written.
Monday: chest/biceps
Tuesday: Legs/calves
Wednesday: rest
Thursday: Back/Triceps
Friday: Rest
Saturday: Shoulders/Traps
Sunday: Rest
Training chest and shoulders together or on back to back days is not a good idea, nor is back & biceps, chest/triceps, shoulders/triceps, as they all work together so you will be overtraining muscles which will cause the opposite affect of what you really want.
Plus I recently during the summer found out that training biceps & triceps in the same day will cause your arms to over train.
Try this 4 day a week routine with 3 rest days a week exactly the way it's written.
Monday: chest/biceps
Tuesday: Legs/calves
Wednesday: rest
Thursday: Back/Triceps
Friday: Rest
Saturday: Shoulders/Traps
Sunday: Rest
ScottK345
New member
Johnnny said:
I was wondering how many workouts you should do a day per muscle to not be over training? Like if I did 3 different bicep excersizes would that be ok, or if I did 4-5 different exersizes would that be overtraining? What happens if you over train? usually I do 3 diferent exersizes per muscle to work a different part of it.
ScottK345 said:
That is going to vary from person to person. What is over training to me might be under training to you. That is my biggest gripe with some trainers, books, and magazines, they try to mass produce one workout program to fit everyone, and that's not going to work. The best way is through trial and error. Check out different routines, try them, and then fit the routine to you, don't try to fit your body to the routine.
Let me also just throw out that training a muscle more than once per week is absolutely fine and in most instances preferable. There are many other factors that go into good training rather than just what day of the week one works a particular muscle on. Many athletes end up hitting their legs nearly every day whether it be some variation of squatting or pulling from the floor.
This thread contains quite a bit of detail on page 1 (at top and further down) on a program that has people squat 3x per week, deadlift after squatting on Wednesday, and row, bench, and squat on the same days - which flies in the face of what many BBers believe but is very much in line with how much of the training is done around the world. This program has been used accross a broad range of athletes with variations extending back over 3 decades and I can't really think of anything that is better at packing on muscle which makes it ideal for BBers and any athlete not near a weight class limit. There are a number of people here who've given it a try and I have yet to hear anything besides enthusiasm even from the most ardent skeptics. http://www.elitefitness.com/forum/showthread.php?t=375215
This thread contains quite a bit of detail on page 1 (at top and further down) on a program that has people squat 3x per week, deadlift after squatting on Wednesday, and row, bench, and squat on the same days - which flies in the face of what many BBers believe but is very much in line with how much of the training is done around the world. This program has been used accross a broad range of athletes with variations extending back over 3 decades and I can't really think of anything that is better at packing on muscle which makes it ideal for BBers and any athlete not near a weight class limit. There are a number of people here who've given it a try and I have yet to hear anything besides enthusiasm even from the most ardent skeptics. http://www.elitefitness.com/forum/showthread.php?t=375215
blut wump
New member
After seven weeks of following the routine madcow2 mentions, I'm very happy with results. I've improved in every lift and feel firmer throughout.
I've spent time in the past juggling which body parts to work together and whether to spend 4, 5 or 6 days at the gym and whether to work a body part once or twice a week and even seen articles which recommended even longer rest periods for body parts. I was finding it ever harder to get stronger and saw this routine from madcow. It felt like it was getting back to basics: just concentrating on core, compound lifts. I have two more weeks of the routine left and I'll be diving straight back in to another run at it as soon as I finish the first.
I've spent time in the past juggling which body parts to work together and whether to spend 4, 5 or 6 days at the gym and whether to work a body part once or twice a week and even seen articles which recommended even longer rest periods for body parts. I was finding it ever harder to get stronger and saw this routine from madcow. It felt like it was getting back to basics: just concentrating on core, compound lifts. I have two more weeks of the routine left and I'll be diving straight back in to another run at it as soon as I finish the first.
Also, your body is capable of more than you think it is. THere seems to exist this fear of overtraining bordering on paranoia. Blame HIT for that one.
Here's my average week's activity:
Three times weekly:
fullbody submaximal weight training
half-hour of core work
Half-hour of stretching work
high intensity cardio
martial arts lasting 1.5-2 hours
And I feel great. All the time. No overtraining, just fitness, strength gains, and some growth when I feel like overeating
Here's my average week's activity:
Three times weekly:
fullbody submaximal weight training
half-hour of core work
Half-hour of stretching work
high intensity cardio
martial arts lasting 1.5-2 hours
And I feel great. All the time. No overtraining, just fitness, strength gains, and some growth when I feel like overeating
http://www.elitefitness.com/forum/showthread.php?t=375215mayhems said:
There is a lot of info in this thread. I provided a lot of good links lower on page 1. Pay specific attention to the links I provide under Dual Factor Theory. This is specifically where the contradiction here comes from. The vast majority of all BBing programs are pure supercompensation programs (Single Factor Thoery- basically universally refuted). I'm not going to go into it here since I've already hashed it out in one of the links and provided the thoughts from one of the better strength coaches on the planet as well as an article written for Core magazine but suffice to say, it is absolutely essential to understand this.
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