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work-out regime
Just wondered what everyone elses work-out routine is. I do a 4 day split at the gym - biceps, triceps, shoudlers (and traps), chest (about an hour of each) then about half an hour of abs each time im down there. I will generally do between 4-6 exercises with 3-4 sets (some drop-sets mixed in there) of 6-12 reps. If i can get an extra day in then i will do some back work however recently I havent been able to get down even enough to do my 4 day split as i have other commitments etc.. But anyway, what are peoples views on this routine? Some people tell me to do biceps/triceps on the same day and only about half an hour or so on each as any more than this is just detrimental. The problem is that unless i can feel my muscles aching/burning..it just doesn't seem worth it!
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1 do a 3 day split,
back & biceps
Chest & triceps
Shoulders & legs
although my change that now exams are almost over
usually 3-4 sets of 6 reps, around 8 exercises per workout
You should have a back day, seeing back is almost the biggest muscle, and also you dont have anything for your legs...
back & biceps
Chest & triceps
Shoulders & legs
although my change that now exams are almost over
usually 3-4 sets of 6 reps, around 8 exercises per workout
You should have a back day, seeing back is almost the biggest muscle, and also you dont have anything for your legs...
I don't mean to be nasty, but that is a bad routine. You can't possibly spend as much time on biceps/triceps as you do on shoulders/chest.
Also, you *must* work back/legs. Here's the routine I used:
Monday (Quads/Hamstrings/Abs)
Squats
Leg Press
Stiff-Legged Deadlifts
Leg Curls
Hanging Hip Raises
Crunches
Tuesday (Shoulders/Traps/Calves)
Military Press/Clean & Jerk
Side Laterals
Shrugs
Standing Calf Raises
Seated Calf Raises
Thursday (Back/Biceps/Forearms)
Weighted Chinups
Deadlift
Barbell Row (I would do two of these first three exercises, doing all three overtrained me).
Barbell Curls
Behind Back Wrist Curl
Reverse Wrist Curl
Friday (Chest/Triceps/Abs)
Dips
Incline Dumbell Press
Close Grip Bench Press
Skullcrushers
Hanging Hip Raises
Crunches
This routine may not work for you though.
Seriously though, don't neglect your back or legs, they're just as important (in fact I think they're the most important set of muscles) as any other.
I don't have a fixed number of sets that I'll perform, for the first exercise for each muscle group for that day (so for monday, squats for quads, hanging hip raises for abs) I would probably do one or two warmup sets then for the later exercises (leg press, crunches, etc.) I wouldn't bother with a warm-up set since my muscles would already be ready. This is why all the compound exercises appear top of each list, they work the most muscles.
Also, you *must* work back/legs. Here's the routine I used:
Monday (Quads/Hamstrings/Abs)
Squats
Leg Press
Stiff-Legged Deadlifts
Leg Curls
Hanging Hip Raises
Crunches
Tuesday (Shoulders/Traps/Calves)
Military Press/Clean & Jerk
Side Laterals
Shrugs
Standing Calf Raises
Seated Calf Raises
Thursday (Back/Biceps/Forearms)
Weighted Chinups
Deadlift
Barbell Row (I would do two of these first three exercises, doing all three overtrained me).
Barbell Curls
Behind Back Wrist Curl
Reverse Wrist Curl
Friday (Chest/Triceps/Abs)
Dips
Incline Dumbell Press
Close Grip Bench Press
Skullcrushers
Hanging Hip Raises
Crunches
This routine may not work for you though.
Seriously though, don't neglect your back or legs, they're just as important (in fact I think they're the most important set of muscles) as any other.
I don't have a fixed number of sets that I'll perform, for the first exercise for each muscle group for that day (so for monday, squats for quads, hanging hip raises for abs) I would probably do one or two warmup sets then for the later exercises (leg press, crunches, etc.) I wouldn't bother with a warm-up set since my muscles would already be ready. This is why all the compound exercises appear top of each list, they work the most muscles.
stefwan
Just wondered what everyone elses work-out routine is. I do a 4 day split at the gym - biceps, triceps, shoudlers (and traps), chest (about an hour of each) then about half an hour of abs each time im down there. I will generally do between 4-6 exercises with 3-4 sets (some drop-sets mixed in there) of 6-12 reps. If i can get an extra day in then i will do some back work however recently I havent been able to get down even enough to do my 4 day split as i have other commitments etc.. But anyway, what are peoples views on this routine? Some people tell me to do biceps/triceps on the same day and only about half an hour or so on each as any more than this is just detrimental. The problem is that unless i can feel my muscles aching/burning..it just doesn't seem worth it!
The feeling of muscles aching/burning could be delayed onset of muscle soreness (DOMS). If this the feeling you're talking about, then you shouldn't base the intensity of this feeling on how well you think your workout went. According to some science research (which I can longer find... conveniently...) getting DOMS doesn't imply you had a good workout.
Just make sure you try really hard. For each rep, I would have a 2 or 3 second concentric (going from seating to standing in a squat) and then a 4 or 5 second eccentric (going from standing to seathing). I don't rest between concentric/eccentric phases.
TomX
Seriously though, don't neglect your back or legs, they're just as important (in fact I think they're the most important set of muscles) as any other.
Seriously though, don't neglect your back or legs, they're just as important (in fact I think they're the most important set of muscles) as any other.
Yeah, especially since you're doing abdominal exercises, you need to work on your back too. You can't have a weak back and mega abs.
I basically just deadlift every other day, with short-back off periods after a few workouts.
About 15 heavy sets of 5 and 3, total about 50-70 work-reps per workout. Also whatever overhead pressing and pullups I do afterwards (equally high-volume). I work up to my heaviest weight for the workout, with sets of 5 adding weight each set (the weight jumps decreasing the heavier it gets, e.g 60,80,90,100,107.5,115,120,125,130,135 etc) I take 5-minute rests between heavy deadlift sets.
After the heaviest sets what I also like doing is for example, 5 sets of 3 deadlifts with something light like 120 or so, within 5 minutes. Its a great way to add a big chunk of volume and trains things a bit differently to long-rest periods. My workouts take 1.5 - 2 hours.
My weekly deadlift volume is 20 times what it has been in the past, and its great, ive made more progress doing this than I have in a long time. It probably takes careful nutrition and observation of when I need to recover - so such high volume deadlifting might not be great for noobs - although whole-body workouts are good imo, and I think sticking to only a few different lifts is a great way to get really good at them.
About 15 heavy sets of 5 and 3, total about 50-70 work-reps per workout. Also whatever overhead pressing and pullups I do afterwards (equally high-volume). I work up to my heaviest weight for the workout, with sets of 5 adding weight each set (the weight jumps decreasing the heavier it gets, e.g 60,80,90,100,107.5,115,120,125,130,135 etc) I take 5-minute rests between heavy deadlift sets.
After the heaviest sets what I also like doing is for example, 5 sets of 3 deadlifts with something light like 120 or so, within 5 minutes. Its a great way to add a big chunk of volume and trains things a bit differently to long-rest periods. My workouts take 1.5 - 2 hours.
My weekly deadlift volume is 20 times what it has been in the past, and its great, ive made more progress doing this than I have in a long time. It probably takes careful nutrition and observation of when I need to recover - so such high volume deadlifting might not be great for noobs - although whole-body workouts are good imo, and I think sticking to only a few different lifts is a great way to get really good at them.
lol its not nasty, i posted to get peoples opinions.
ok #1 - I run a few times a week to train my legs. Id rather have speedy legs than huge ones.
#2 - I know I should definately have a day of back, especially as i do martial arts and your back is a very important part of fighting but my back has (so far) not been outbuilt by other muscle groups, ie. its built up enough from the days i do get down to do back, fighting and being a secondary muscle group for other exercises. Still though, I will dedicate a day to back now I have a lot of free time on my hands (after tomorrow anyway
)
#3 - So what, i should spend less time on biceps/triceps? or more time on bigger muscle groups (shoulders, chest)? Like i said, I dont feel like ive pushed myself unless my muscles ache and spending less time on biceps/triceps would just feel worthless and I dont think it would do much..
ok #1 - I run a few times a week to train my legs. Id rather have speedy legs than huge ones.
#2 - I know I should definately have a day of back, especially as i do martial arts and your back is a very important part of fighting but my back has (so far) not been outbuilt by other muscle groups, ie. its built up enough from the days i do get down to do back, fighting and being a secondary muscle group for other exercises. Still though, I will dedicate a day to back now I have a lot of free time on my hands (after tomorrow anyway
)#3 - So what, i should spend less time on biceps/triceps? or more time on bigger muscle groups (shoulders, chest)? Like i said, I dont feel like ive pushed myself unless my muscles ache and spending less time on biceps/triceps would just feel worthless and I dont think it would do much..
It doesn't make them big like squats do but it makes them speedy and its enough. True, i do look a bit out of proportions with relatively skinny legs and quite a big upper body but I dont care, thats what works for me and my fighting 
I also know theres nothing drastically wrong with my workout as ive built up a lot in size/strength since i started, I just really wanted to know if anyone had any advice for grouping muscles into a one day work out and/or how long to spend on each muscle group in a work-out - a lot of people at the gym do tell me im mad for doing an hour on just biceps/triceps for instance.
I also know theres nothing drastically wrong with my workout as ive built up a lot in size/strength since i started, I just really wanted to know if anyone had any advice for grouping muscles into a one day work out and/or how long to spend on each muscle group in a work-out - a lot of people at the gym do tell me im mad for doing an hour on just biceps/triceps for instance.I'm also one of the people who chooses running/swimming, over body building exercises for my leg's....Mainly because I alsdo want the speed ect..
i have a split workout...one with shoulder's/bi's/tri's....and another with chest/back...And I try to do each twice a week...
I work to rep's of like 6-12, depending on what I'm doing, and try to do alot of compound exercises...
i have a split workout...one with shoulder's/bi's/tri's....and another with chest/back...And I try to do each twice a week...
I work to rep's of like 6-12, depending on what I'm doing, and try to do alot of compound exercises...
I would google that but i really cba so ill just take that as being a bad thing. I seem to recall somewhere that you use protein shakes..i've never used any before because i heard they give you more watery muscle and i want big but ripped and strong muscles. Are there any shakes out there you would recommend?
so ill just take that as being a bad thing. I seem to recall somewhere that you use protein shakes..i've never used any before because i heard they give you more watery muscle and i want big but ripped and strong muscles. Are there any shakes out there you would recommend?Your body releases cortisol from the outset, cortisol release is also affected by many factors: pre-workout nutrition, sleep, training history, hydration, supplements/drugs taken etc. etc.
There are also supps you can take to reduce cortisol release caused by exercise, such as phosphatidylserine. In short - there is no rule which says you can only workout for 1 hour.
Anyway, my split is:
Upper:
6 sets bench supersetted with 6 sets bent over row
5 sets shoulder press supersetted with 6 sets lat pulldowns
2 sets close grip bench, 2 sets dumbell shrugs
Lower:
5 sets squats/5 sets leg press both supersetted with 6 sets seated/standing calve
5 sets ham curl, 4 sets SLDL, 2 sets leg extension
Workouts typically last 40 mins.
In an upper/lower/off fashion.
There are also supps you can take to reduce cortisol release caused by exercise, such as phosphatidylserine. In short - there is no rule which says you can only workout for 1 hour.
Anyway, my split is:
Upper:
6 sets bench supersetted with 6 sets bent over row
5 sets shoulder press supersetted with 6 sets lat pulldowns
2 sets close grip bench, 2 sets dumbell shrugs
Lower:
5 sets squats/5 sets leg press both supersetted with 6 sets seated/standing calve
5 sets ham curl, 4 sets SLDL, 2 sets leg extension
Workouts typically last 40 mins.
In an upper/lower/off fashion.
hmm if everyones writing out their workout:
Back & Biceps:
Deadlifts, Dumbell Rows, Bent over rows, cable row, wide grip lat pull down, wide grip EZ bar preacher curls, hammer curls, normal barbell curl
Chest & Triceps:
Decline Close grip bench press, incline dumbell press, wide grip bench press, french press, cable pushdowns, dips, cable crossovers
Shoulders & Legs:
Squats, leg press, lateral raise, military press, front barbell raise, front barbell shrugs, inverted fly pec
All wrapped up in an hourish for 3 sets of 6 reps
Back & Biceps:
Deadlifts, Dumbell Rows, Bent over rows, cable row, wide grip lat pull down, wide grip EZ bar preacher curls, hammer curls, normal barbell curl
Chest & Triceps:
Decline Close grip bench press, incline dumbell press, wide grip bench press, french press, cable pushdowns, dips, cable crossovers
Shoulders & Legs:
Squats, leg press, lateral raise, military press, front barbell raise, front barbell shrugs, inverted fly pec
All wrapped up in an hourish for 3 sets of 6 reps
I go the the gym about 3-5 times per week and do mostly cardio, but stretching is also very important - don't forget that! And about once a week I do *some* weights to help me with netball (I play once a week too).
I do 300 situps twice a week.
I do 300 situps twice a week.
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