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2004/03/17 05:28:44 (permalink)


Alright guys, I am here to soak up your wisdom. I have been lifting religiously for 2 1/2 years now. I have been taking creatine in a 5 week on 4 week off cycle, as well as whey protein. I am def novice, because I am just now learning so many things. I would like your opinions on a few things to help me get over the wall I have hit. I just feel like I am not gaining any more mass and my definition is not where it should be. I have just now started to really scrutinize my diet, but I think my lifting routine may need some work as well. Currently, I do:
Day 1: Traps and forearms
Day 2: Chest and Triceps
Day 3: Back and Biceps
Day 4: OFF

and then repeat they cycle. Each day is basically a combination of heavy and lighter excercises, with about 5-7 excercises per muscle group. Am I doing too many excercises? I have also noticed that sometimes my traps and upper back are still a little sore when it comes time for back and biceps, and I feel like this is a sign of overtraining and I should wait another day before I hit my back. Do you think it would be better to keep this split, and just make it Traps/Back, Bi's/Tri's, and Chest/Forearms? Or, should I do:
Day 1: Traps/Forearms
Day 2: Bi's/Tri's
Day 3: OFF (cardio)
Day 4: Back
Day 5: Chest
Day 6: OFF

And then repeat the cycle? I have been wrestling with this for a while, and I need some advice from people who really know what they are talking about and have some similar goals. I am looking to increase my muscle while getting more definition. I have other questions that pertain to nutrition and supplements that I will post under their respective headings, but as far as this goes I need to make sure I am lifting correctly.
For maximum size and definition, how many excercises should be done per muscle group? What kind of reps are we talking? I was brought up on the BFS lifting program for football, which has a basic 3 set per excercise set up. If I am trying to build muscle and improve definition, should I be using another strategy? Assume that I am on creatine at the most when considering my endurance at the gym and recovery time. I am thinking about taking L-Glutamine as well. I have come to learn that none of this is simple, but if you guys could let me at least know what you think about my current routine I would really appreciate it.

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    Universe Member
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    RE: Guidance 2004/03/17 07:03:16 (permalink)
    I posted this routine in Was's thread... But I think it may be good for you to as your split seems a bit off. Try this and you might like it. The typing part was mainly for Was, but read it anyway, it couldn't hurt =]

    Day 1 - Legs
    3x8 Squats
    3x8 Stiff leg deadlifts
    3x8 Calf raise

    This will basically hit all aspects of your leg.

    Day 2- Chest, triceps, shoulders
    3x8 Bench press
    3x8 Dips (if you cant do these do close grip bench but these are better)
    3x8 Standing military press
    3x8 Side lateral raise

    And YES, this is enough... Bench press works your front delts, chest, and triceps. Dips works front delts, chest and triceps. Standing military press works front delts, side delts and triceps. Side laterals works side delts. That's 9 sets for triceps, 9 sets for front delts, 6 sets for side delts, and 6 sets for chest. It's all condensed though... But it is still highly effective.

    Day 3 - Back, biceps, forearms, traps
    3x8 Deadlifts
    3x8 Bent over rows
    3x8 Close grip chin-ups
    3x8 Shrugs

    Deadlifts work all 4 of these muscles. Bent over rows work everything except traps. Close grip chins work everything except traps and shrugs work everything except back. So that's 9 sets for back, 12 sets for biceps, 12 sets for forearms, and 6 sets for traps. Keep in mind you would never wnat to do 12 sets for biceps/forearms usually but since you are using compound exercises that don't directly hit the bicep you can get away with it.

    An isolation exercise is something like a dumbbell curl. It isolates the bicep and only works the bicep. If you were doing 12 sets of isolation movements for a single muscle you would be over training it. Since you are using compound movements that indirectly hit your entire body you can get away with more even though it seems like you are doing less. The advantage of compound exercises is they promote proportion. Your body grows as a whole, each muscle doesn't grow individually. If you work your body as a whole, you will yield better results. Anyways... I'd stick with this program for 3 months then change it up a bit. Work your abs twice a week after your weights session and do HITT once a week after a weight session. If you can, leave a day of rest between each workout day.
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