YB
BannerBanner

new training schedule

Author
GraemeK
New Member
  • Total Posts : 11
  • Reward points: 4142
  • Joined: 2002/12/16 23:18:26
  • Location: United Kingdom
  • Status: offline
2004/01/22 09:38:43 (permalink)
0

new training schedule

allo allo!

well i've let my training slip since late last year and both my strength and size decreased.

for the last two weeks i've been doing an all body workout three times a week to get back into the swing of things.

from this week i've started to work the major muscle groups twice a week.

i.e

Monday: chest, tri's
Tuesday: back, biceps
Wednesday: chest, tri's, shoulders
Thursday: back, bicpes
Friday: off
Saturday: off
Sunday: legs, shoulders

working each muscle group to failure for 12 reps


chest is a real problem for me. i was doing cable fly's tonight and all i feel is i'm working the shoulders not chest

i'm trying to stick to power movements right now so i've been advised to stop the cables for now..?

i'm also cutting my rests between sets back to 30-40seconds max

any comments?

as far as aims well to build mass and shape... fat loss too but i feel that'll come off with my 1800 cal diet i'm doing.

G
#1

12 Replies Related Threads

    ad19
    Olympian Member
    • Total Posts : 465
    • Reward points: 12357
    • Joined: 2003/11/02 17:14:32
    • Location: uxbridge England
    • Status: offline
    RE: new training schedule 2004/01/22 09:56:09 (permalink)
    0
    from what this website has personally taught me, i would say your overtraining. i used to do similar to you and gains were few and far between. but that might just be my personal experience. i only work chest and shoulders once a week and dont directly work the bi's or tri's. they seem to get worked enough on other days.
    what exercises do you do for the tri's and delts? what chest exercises are you doing?
    if you post exactly what you do i think u'l find the top dogs here will give you some quality advice!
    #2
    GraemeK
    New Member
    • Total Posts : 11
    • Reward points: 4142
    • Joined: 2002/12/16 23:18:26
    • Location: United Kingdom
    • Status: offline
    RE: new training schedule 2004/01/22 10:18:43 (permalink)
    0
    nice one mate!

    i was doing a 3 day split last year and found my gains very minimal. probably because i wasnt putting enough effort into it.

    anyways i've found so far a twice a week per body part routine to work the best and i've strated to see gains already since the new year...

    for chest i'm doing incline smith press. working my way up the weight to 20kg plus the bar for 8-12reps. and i've also been doing some cable fly's.

    for tri's i'm mainly doing lying tricep extensions

    as for delts i'm doing dumbell raises.

    maybe hitting each group once per week really hard plus cardio is a better option?

    i'll wait and see what peoples feedback is!

    cheers

    #3
    ad19
    Olympian Member
    • Total Posts : 465
    • Reward points: 12357
    • Joined: 2003/11/02 17:14:32
    • Location: uxbridge England
    • Status: offline
    RE: new training schedule 2004/01/22 11:20:51 (permalink)
    0
    yeh see what everyone says, but consider that:

    heavy bench press hits pecs shoulders and triceps hard
    heavy shoulder press hits shoulders and triceps hard.... your triceps get a good workout here. shoulders and triceps will also get mashed in things like deadlifts- great for all over mass building- do these! same as squats, a must do.
    deadlifts and other back exercises may also hit yuor chest and will hit your bi's too.

    you see, if you did these exercises twice a week you would e working most muscles at least four times a week. too much.

    its not quantity of reps, sets and exercises that will make you big. it is how much effort you put into the sets and reps that you do that will produce the gains.

    seriously, look at the frankyNY post, read what he and others have to say. knowledge is key my friend!
    #4
    GraemeK
    New Member
    • Total Posts : 11
    • Reward points: 4142
    • Joined: 2002/12/16 23:18:26
    • Location: United Kingdom
    • Status: offline
    RE: new training schedule 2004/01/22 12:38:04 (permalink)
    0
    sure...

    i fully understand that intensity is key.

    i do do squats but on a machine. i dont have a training partner nor 100% sure how to execute the exercise correctly without injury.

    a ex bodybuilder in my gym took a look at my current shape and chest development and recommend i only do incline bench pressing for the moment.

    i think i'll wait and see what others say too but your probably right that once a week per body part is enough but train really hard!!
    #5
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: new training schedule 2004/01/22 13:56:06 (permalink)
    0
    it is how much effort you put into the sets and reps that you do that will produce the gains:

    one of the best peices of advice ever given on this forum.
    rob
    #6
    GraemeK
    New Member
    • Total Posts : 11
    • Reward points: 4142
    • Joined: 2002/12/16 23:18:26
    • Location: United Kingdom
    • Status: offline
    RE: new training schedule 2004/01/22 14:12:42 (permalink)
    0
    nice one son
    #7
    s man
    Pro-Member
    • Total Posts : 2709
    • Reward points: 11744
    • Joined: 2003/07/29 09:26:20
    • Location: West London
    • Status: offline
    RE: new training schedule 2004/01/22 16:56:49 (permalink)
    0
    IMO I dont think your hittting your body parts with enough intensity.
    I would never be able to train on a split like that cause my body would not recover in time.
    Maybe the fact that you dont have a training parter is stopping you from really hitting the exercises 100%.
    I always remember dorian yates Saying that When your body tells you It cant do another rep then you should be doing 2 more.Mind over matter and a mind muscle connection
    #8
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: new training schedule 2004/01/22 20:57:33 (permalink)
    0
    too many training days, not training hard enough on the days you do train.

    forget about things like bringing up your upper chest etc and get stuck into getting big.

    Read the routines posted up in the forums and choose one that works for you
    #9
    GraemeK
    New Member
    • Total Posts : 11
    • Reward points: 4142
    • Joined: 2002/12/16 23:18:26
    • Location: United Kingdom
    • Status: offline
    RE: new training schedule 2004/01/22 21:24:38 (permalink)
    0
    right ok...

    so i should cut back the workouts to once a week per body part and just go for it every time?

    i'll post a revised workout plan then soon...
    #10
    GraemeK
    New Member
    • Total Posts : 11
    • Reward points: 4142
    • Joined: 2002/12/16 23:18:26
    • Location: United Kingdom
    • Status: offline
    RE: new training schedule 2004/01/22 21:35:43 (permalink)
    0
    as for which days i train how about this:

    Monday: back
    Tuesday: cardio
    Wednesday: chest, shoulders
    Thursday: biceps, triceps
    Friday: off
    Saturday: off/cardio
    Sunday: legs
    #11
    s man
    Pro-Member
    • Total Posts : 2709
    • Reward points: 11744
    • Joined: 2003/07/29 09:26:20
    • Location: West London
    • Status: offline
    RE: new training schedule 2004/01/23 07:14:52 (permalink)
    0
    Maybe try;
    Monday: back, biceps
    Tuesday: cardio
    Wednesday:Shoulders,Traps
    Thursday: legs
    Friday Off
    Saturday:Chest,triceps
    Sunday: Cardio/off

    It will give more rest to your body parts and stop you over training Them.
    #12
    GraemeK
    New Member
    • Total Posts : 11
    • Reward points: 4142
    • Joined: 2002/12/16 23:18:26
    • Location: United Kingdom
    • Status: offline
    RE: new training schedule 2004/01/23 08:18:18 (permalink)
    0
    cheers mate that makes sense... small problem is i cant really make saturdays normally... but yeah i get the idea!

    #13
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5