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Need some advice / clarification

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solace
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2005/07/25 15:37:43 (permalink)

Need some advice / clarification

Ok so I'm a new guy here, and i have been reading through some of the articles on here and most are very interesting, but i do have a few questions about peoples routines and mine specifically.

Ok background first, as i have worked out on and off since i was 17 (im 28 now) i usually get in pretty good shape and then usually stop and then i re-start up (usually because of life stuff = girlfirends) and the cycle repeats. So now i am looking for a good routine were i don't have to sacrifce hours upon hours in the gym a week and maintian a good figure. Heres goes the questions.

1. Whats a good amount of sets to exercie ration. Currently i run a 5 day split as i hate trying to 2 different body parts in the same day. It looks something like this:

Day 1. Shoulders / Traps

Shrugs - 3 sets
Shoulder press - 4 sets
Behind the neck shoulder press - 4 set
Lateral raises - 3 sets
bent over reverse flyes - 3 sets

Day 2. Back
Chin-ups - 4 sets
Pull-ups - 4 sets
bent-over rows - 4 sets
bent-over rows (close grip) - 4 sets

Day.3 Chest
bench Press (db or bb) - 4 sets
Incline press - 4 sets
Flys (either cable or db) - 3 sets
Decline - 3 sets

Day 4. Biceps
barbell curl - 4 sets
seated curls - 3 sets
preacher curl - 3 sets
cable curls - 3 sets
forearms - 4-6 sets of various exercises

Day 5. Triceps
Seated dips - 3 sets
Pull downs - 3 sets
skull crushers - 3 sets
Single arm cable pull downs - 3 sets

Day 6. i alternate every other week with legs.

I didn't list any reps as i vary them depending on what i am looking for and how i feel.

Any feed back would be good.

Thanks
#1

3 Replies Related Threads

    tokar
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    RE: Need some advice / clarification 2005/07/25 17:50:17 (permalink)

    ORIGINAL: solace

    Ok so I'm a new guy here, and i have been reading through some of the articles on here and most are very interesting, but i do have a few questions about peoples routines and mine specifically.

    Ok background first, as i have worked out on and off since i was 17 (im 28 now) i usually get in pretty good shape and then usually stop and then i re-start up (usually because of life stuff = girlfirends) and the cycle repeats. So now i am looking for a good routine were i don't have to sacrifce hours upon hours in the gym a week and maintian a good figure. Heres goes the questions.

    1. Whats a good amount of sets to exercie ration. Currently i run a 5 day split as i hate trying to 2 different body parts in the same day. It looks something like this:

    Day 1. Shoulders / Traps

    Shrugs - 3 sets
    Shoulder press - 4 sets
    Behind the neck shoulder press - 4 set
    Lateral raises - 3 sets
    bent over reverse flyes - 3 sets

    Day 2. Back
    Chin-ups - 4 sets
    Pull-ups - 4 sets
    bent-over rows - 4 sets
    bent-over rows (close grip) - 4 sets

    Day.3 Chest
    bench Press (db or bb) - 4 sets
    Incline press - 4 sets
    Flys (either cable or db) - 3 sets
    Decline - 3 sets

    Day 4. Biceps
    barbell curl - 4 sets
    seated curls - 3 sets
    preacher curl - 3 sets
    cable curls - 3 sets
    forearms - 4-6 sets of various exercises

    Day 5. Triceps
    Seated dips - 3 sets
    Pull downs - 3 sets
    skull crushers - 3 sets
    Single arm cable pull downs - 3 sets

    Day 6. i alternate every other week with legs.

    I didn't list any reps as i vary them depending on what i am looking for and how i feel.

    Any feed back would be good.

    Thanks



    You say you don't want to spend hours in the gym, but you're probably already spending more than most people on this board with similar aims to yourself. The routine you've posted up is a crap one. You do legs only every other week? Why?

    You've got 4 exercises for your biceps (13 total sets), which constitute one third of your upper arm, and 4 exercises (16 total sets) for your back, which constitutes half your torso and is (along with your legs, which you only train every 2 weeks) the strongest part of your body. The whole routine is terribly proportioned.

    Why do you hate doing 2 different body parts on the same day? You say you train legs as one- but they consist of hamstrings, quadriceps and calves; but you train biceps and triceps on their own, as if legs are more naturally "of a piece" than arms. Nothing in this routine makes sense.

    If you're concerned about the amount of time you're spending in the gym, cut down to 3 times a week for a start. This will, inevitably, mean training more than one bodypart a session- but this is no loss, because having single days for biceps and triceps is stupid anyway. Train either with a 3 day split-

    1) Pull: Back & Biceps,
    2) Push: Chest, Shoulders and Triceps and
    3) Legs-

    or with 3 full body workouts, eg

    1)Bench Press
    Squat
    Bent Over Row
    Good Morning


    2) Deadlift
    Overhead Press
    Dip

    3) Front Squat
    Incline Press
    Pull-up
    Stiff-legged Deadlift

    Or if you prefer isolation exercises and lots of direct arm work, try something like HST: www.hypertrophy-specific.com
    #2
    El-Supremo
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    RE: Need some advice / clarification 2005/07/25 18:25:28 (permalink)
    good post there tokar.
    #3
    freak_in_cage
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    RE: Need some advice / clarification 2005/07/25 20:09:46 (permalink)
    LMAO!!!!! you devote a day a week to your bioceps and only do legs every other week?!!!! thats insane!

    IMO do:

    chest, shoulders & triceps (all pressing movements) one day

    back (inc deads) inc rows, traps, chins, biceps and all pulling movements second day

    legs one 3rd day

    all over in only 3 days with that one! if you wanted you could make the shoulders and traps into a 4th day

    #4
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