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think ive finally cracked it!!! what do you think??

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super saiyan
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2007/06/08 00:28:21 (permalink)

think ive finally cracked it!!! what do you think??

Over the years i have realised that certain parts of my body grow quicker then others. For example my chest, back and legs seem to develop quicker and as a result i kinda look out of proportion. I needed a routine that targetted my arms and shoulders to bring them up to par with the rest of my body and ive come up with the following:

chest,back
off
shoulders
off
arms
legs
off

The only concern i have is the one day gap between chest and shoulders. Would really appreciate your comments and suggestions.

Thanks MP

SS
#1

13 Replies Related Threads

    RickyRoma
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 00:35:44 (permalink)
    Hope you don't think I'm being difficult mate, but that's not a routine, just a list of bodyparts. Do you have specific exercises in mind?
    #2
    super saiyan
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 10:09:34 (permalink)
    i cant believe how difficult your being rickyroma loll nah jus kidding

    Mon - incline bench press, weighted dips, dead lifts, pull downs to the front/pull ups
    Tues - off
    wed - Military press, rear delts, side lat raises, shrugs
    Thurs - off
    Fri - Mid grip bench, Straight weighted dips, tri push downs, bicep curls, hammer curls
    Sat - Squat, Leg Ext, ham curls, seated calve raises
    Sun off




    #3
    Jazz
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 13:13:30 (permalink)
    What are your sets / reps ?

    If training four days it might be better to do an upper / lower split. I don't like the idea of having deadlifts on the same day as the upper body exercises unless it's some form of full body routine.

    I think you do too much for arms and possibly too much for shoulders. In fact you might even benefit from doing no or very little direct arm or shoulder work You could also benefit more from doing straight leg deadlifts rather than leg curls

    I would do

    Day 01 Upper Body

    Incline bench
    Some form Of Row
    Bicep
    Tricep

    Day 02 Lower (Hams)

    deadlift or SLDL
    Calfs
    Abs
    Side Delts (Not essential)


    Day 04

    Military Press (could add dips if needed)
    Chins
    Bicep
    Tricep

    Day 05

    Squats
    Calfs
    Abs
    Rear Delts (Not essential)

    Reps and Sets 4x6, 5x10 or 4x8 maybe vary rep ranges each workout

    You're spreading the exercises across the week so effectively training the muscles more often. I like the idea of having lower body days with less demanding exercises such as abs and calfs.

    The basic idea is you train opposing muscles together (upper body anyway) so if you do bench you do a rowing movement that's directly opposite from it. You'll notice one day I pair chins with shoulder press the other incline press with some form of row.

    Or if you prefer another routine I'd do....

    chest + tri's

    Back + bi's

    Shoulders + abs

    legs

    You might respond more to training a body part once a week with higher intensity / volume or by training it with less volume or intensity but more frequently....

    #4
    cLaTTeReD
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 13:20:31 (permalink)
    chest and back on the same day cant be a good move mate
    #5
    Ak_88
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 13:23:22 (permalink)
    ORIGINAL: cLaTTeReD

    chest and back on the same day cant be a good move mate


    Ditto that.

    #6
    Jazz
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 14:06:46 (permalink)

    ORIGINAL: cLaTTeReD

    chest and back on the same day cant be a good move mate


    It's not a problem provided you train sensibly as I suggested
    #7
    powerhouse_ad
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 14:58:28 (permalink)

    ORIGINAL: Ak_88

    ORIGINAL: cLaTTeReD

    chest and back on the same day cant be a good move mate


    Ditto that.




    Got to agree with this. Two big muscles there. Once I worked Back and Legs in the same session and it wasnt a very pleasant experience!
    #8
    scruffy
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 19:48:14 (permalink)
    chest and back are fine together, just an upper body routine, the likes of arnold used to do it all the time for bbing, you got pushing and pulling together, give it a go and see how it pans out, you will know in a matter of a few weeks if it is too much for you...
    #9
    Sambo22
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 21:32:35 (permalink)
    Wow, chest back would be a killer!

    After I have worked my back I dont feel as though I could do much else! Added traps to back day and it felt good, but couldnt see it being a simple task having back and chest together!
    #10
    super saiyan
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/08 21:54:22 (permalink)
    Thanks for the prompt response guys. Really appreciate it.

    i think everyone here has a valid point but like scruffy said il only know if the routine works by trying it.

    However saying that, the routine jaz posted realllly intrests me. I like the idea of training more frequently with less volume. Saying that im not sure if one exercise per bodypart twice a week is really enough?? I guess il have to give it a go and see.

    Jazz this isnt a beginners rountine is it by any chance.

    SS



    #11
    Jazz
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/09 03:32:37 (permalink)
    It 's somewhat based on Chad Waterbury's ABBH which is a good program for beginners. I don't see why it can't be used by those of more experience though.

    http://www.t-nation.com/findArticle.do?article=244anti2

    I was really trying to get across an alternative way to train.

    Saying that im not sure if one exercise per bodypart twice a week is really enough?


    What I've done is basically kept your exercises (more or less) and arranged the workouts differently. So you're still doing the same number of sets throughout the week (approx) but they're spread throughout the week. Which may be more beneficial. It's only a basic template you can add more exercises if need be. But that might not be necessary if you use a high volume rep scheme such as 5x10.

    Another routine worth looking into would be

    Undulating Periodisation http://www.bodybuilding.com/fun/alwyn3.htm

    I'm quite interested in using different rep ranges on different days


    The Set Rep Bible
    http://www.t-nation.com/readTopic.do?id=651322

    This is also a very interesting read
    #12
    scooke
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/10 21:28:18 (permalink)
    Thats funny you tell him he trains his arms and shoulders too much yet you suggest he trains them twice a week.

    Anyway the second routine you recommended at the bottom is much better.
    Also, "no or very little direct arm or shoulder work" = no or very little arm or shoulder mass. i tried it and it doesnt work. I now only do 3 sets, 1 exercise for arms and shoulders and they already get hit by previous chest or back work.

    ORIGINAL: Jazz

    What are your sets / reps ?

    If training four days it might be better to do an upper / lower split. I don't like the idea of having deadlifts on the same day as the upper body exercises unless it's some form of full body routine.

    I think you do too much for arms and possibly too much for shoulders. In fact you might even benefit from doing no or very little direct arm or shoulder work You could also benefit more from doing straight leg deadlifts rather than leg curls

    I would do

    Day 01 Upper Body

    Incline bench
    Some form Of Row
    Bicep
    Tricep

    Day 02 Lower (Hams)

    deadlift or SLDL
    Calfs
    Abs
    Side Delts (Not essential)


    Day 04

    Military Press (could add dips if needed)
    Chins
    Bicep
    Tricep

    Day 05

    Squats
    Calfs
    Abs
    Rear Delts (Not essential)

    Reps and Sets 4x6, 5x10 or 4x8 maybe vary rep ranges each workout

    You're spreading the exercises across the week so effectively training the muscles more often. I like the idea of having lower body days with less demanding exercises such as abs and calfs.

    The basic idea is you train opposing muscles together (upper body anyway) so if you do bench you do a rowing movement that's directly opposite from it. You'll notice one day I pair chins with shoulder press the other incline press with some form of row.

    Or if you prefer another routine I'd do....

    chest + tri's

    Back + bi's

    Shoulders + abs

    legs

    You might respond more to training a body part once a week with higher intensity / volume or by training it with less volume or intensity but more frequently....



    post edited by scooke - 2007/06/10 21:32:44
    #13
    Jazz
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    RE: think ive finally cracked it!!! what do you think?? 2007/06/10 23:52:30 (permalink)
    Thats funny you tell him he trains his arms and shoulders too much yet you suggest he trains them twice a week.


    Yep he might be training his shoulders and arms too much but he also might be better off training them more frequently but with lesser intensity. The 'routine' was really an alternative way to arrange things not set in stone.

    Anyway the second routine you recommended at the bottom is much better.


    What makes the second routine better ?

    Also, "no or very little direct arm or shoulder work" = no or very little arm or shoulder mass. i tried it and it doesnt work. I now only do 3 sets, 1 exercise for arms and shoulders and they already get hit by previous chest or back work.


    Are you saying you don't believe you need to do much shoulder or arm work or you saying the opposite ? It sounds like you don't believe you need to do much. Which is a fair point. My arms personally are quite big and need very little direct work. But there is a possibility that if I trained them with more direct work they might be even bigger.

    Jazz



    #14
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