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13 post(s)
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1)CHEST 2)BACK , LOWER AND UPPER 3) OFF 4) SHOULDERS AND TRAPS 5) BI'S TRI'S 6) OFF 7) SQUATTS AND CALF RAISES ANY THOUGHT OR IDEAS? THANKS , CHRIS |
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1,082 post(s)
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yes once a week. have you tried NLP? I have tried everything and it works best for me. I recover slow and it helps alot. lucas |
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1,007 post(s)
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What's NLP? I asked this question before, but didn't get response.. |
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Administator
4,180 post(s)
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I think you do squats and then chest and then back...three days in a row with no rest. All of which are huge groups. I would rework that schedule. But the split looks good.
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Administator
4,180 post(s)
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Oh, and I assume you are doing other leg work besides squats? |
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13 post(s)
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Sean, I usually try to squat somewhere around 10 sets and then I go mess around with the leg press. I have tried lunges but I just can't get into them, bad balance lol... |
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605 post(s)
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Miki- non linear periodization. varying the intensity and volume within and between workouts.
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Administator
4,180 post(s)
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Kori is right except that intensity never really changes. :) Its just a volume/rep/exercise adjustment within the program. Every day you lift is brutal. :)
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1,007 post(s)
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Thank you. I'll try it sometime. |
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605 post(s)
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Yes, yes, yes. Thanks for clarifying, Sean. Brutality is the key. Leave your workout feeling like the muscle group you were training can't take any more!
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64 post(s)
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That workout regiment seems like too much training in my opinion. Anything more than 4 days a week seems to place me in an over trained state. Your legs look very thick, so something is working for you. If it ain't broke, don't fix it. However, have you ever tried the less is more approach to training? You may achieve even greater results than what you've experienced so far. You grow out of the gym during recovery. Try this: Day 1: 2 working sets of 5-8 reps for all muscles except triceps-(do 10-15 reps) to failure. upper body (train entire upper body body, low reps, low sets, high intensity to failure) Day 2: Lower body (train entire lower body, low reps, low sets, high intensity to failure) Day 3: upperbody (repeat as above) split. The following week do lower body, upper body, lower body. always aim to beat your last lifts by poundage or reps. Stay strong! |
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Administator
4,180 post(s)
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Don't listen to Calves.  Just messing with you dude. LOL |
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26 post(s)
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yea once a week is plenty if trained intense. monday chest tris tuesday back calves wensday off thursday shoulders biceps friday legs abs sat off sun off |
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122 post(s)
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Depends on the individual, doesn't it? Once a week is plenty, but if you're trying to bring a bodypart up it wouldn't hurt to train it a second time during the week. Just not 2 heavy days in one week... At least this works for me. My lagging parts are my chest and calves...I may train calves using drop sets one day or giant sets or regular on another. If I go heavy on chest one day I would go light or use cables in stead of Dbs or BBs....depends on who you are and what actually works for your body. |
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22 post(s)
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Herc, you don't look like you have a lagging chest at all. Maybe the two a week chest workout works great for you. I unfortunately have taken many, many years to realised that one body part a week workout is the optimal routine for me. Monday, Wednesday and Friday with an upper, lower and then upper body routine all with compound execises, performing at the high intensity level that my body can give on that day. I have a question for anyone, have you found that the less you train, including duration of the workout, the better the results you get ?? It's kinda weird. But, the most important thing is to know your body and listen to it. |
17 post(s),
10 voice(s)
