Great Workout?

[bigcountry76]

I was wondering what other people would think of my training program. I am making good progress from it and I am not in the gym that longer either. Here is the basic of my program.

Monday- Chest
Tuesday - Back
Wednesday- Legs
Thursday - Shoulders
Friday - Arms
Saturday- calfs , abs with weight.
Sunday- off

I currently do 1 to 2 warm up sets followed by 1 to 2 heavy set to failure. I am wondering if I should modified this program any. any one have any suggestion. I know if it working good then why change right? But I am planning for the up coming weeks when I need to change it little more. Thanks for all the input on this topic.

 

[AnimalMass]

If it's working, then don't change it - but it most certainly is not optimal. Read the stickies in this section to learn the darkside.

 

[The Animal]

If it aint broke, don't fix it.

 

[The Animal]

This regiment worked for me for years, started at 175 and now 211, 12% body fat and never "juiced"

Mon- chest & arms
wed- shoulders & traps
Fri- legs & back

Sun- chest & arms
tues- shoulders & traps
thur- legs & back

sat- chest & arms

* 3-4 sets of abs at the completion of every workout

 

[bigcountry76]

by doing my training method. i am so smoked that i can't do anymore than one muscle group at a time. I think this is similar to Dorian Yates program training. i will have to research some more. thanks for the input and comments.

 

[Bob Smith]

Listen to AnimalMass. Read the stickies, where you will no doubt find some programs that would be better.

 

[role model]

I've read the stickies, tried them, and are good but I seem to fall into overtraining by my 3rd week.
I've been lifting for over 25 years now, and tried them all. Best powerlifting workout ive done, was put out by Grimwood Strength Systems, I know Chris Confessore, Jamie Harris and Anthony Clark used there principles. Now that Im older (46) I dont train for strength as much. Now I do a more bodybuilding type workout. I always seem I go back to this Split below because I acheve the best results.

MONDAY: DAY 1 -- Chest and Biceps Sets

Chest Flat barbell presses 4
Incline dumbbell presses 3
Flat dumbbell presses 2
Cable crossovers 2
Pec-deck flyes 2

Biceps Incline alternate dumbbell curls 4
Standing cambered-bar curls 3
Barbell closegrip preacher curls 2
Hammer curls 2

1/2 hour of cardio then abs, standing cable crunches. 4


TUESDAY: DAY 2 -- Back and Traps Sets

Back Wide-grip pulldowns 3
Bent barbell rows 4
or deadlifts
Close-grip pulldowns 3
Seated cable rows 3
Dumbbell pullovers 2
Traps Dumbbell shrugs 2

1/2 hour of treadmill
Then train calves Seated calf raises 3
Standing calf raises 2
Donkey or Leg-press calf raises 2


WEDNESDAY: Day off No weight training. One hour of
cardio.

THURSDAY: DAY 3 -- Delts and Triceps Sets

Delts Dumbbell side laterals
or cable(one side at a time) 3
Seated rear-delt machine 3
Seated front presses
on a Smith machine 4
Standing upright
cambered-bar rows 2

Triceps Tricep pressdowns 3
Two-arm overhead
dumbbell extensions 3
Skullcrushers 3
Weighted Dips 2

1/2 hour of treadmill then abs, Standing cable crunches 4

FRIDAY: DAY 4 -- Quads, Hams and Calves Sets

Quads: morning
Barbell squats 4
Leg presses 3
Hack squats 3
Leg extensions 3

Hams: evening
Lying leg curls 3
Stiff-leg deadlifts 2
Calves: evening
Seated calf raises 3
Standing calf raises 2
Leg-press calf raises 2

Treadmill cardio is done for 1/2 hour

Note: Leg day is the only one
I split into two workouts or
You could split, Fri/Sat

SATURDAY/SUNDAY OFF No weight training, One hour of cardio.

Thats it, my spare tire around my waist disappears, muscles feel full.

 

[The Animal]

I guess a workout regiment would be compared to an individuals thub print. What ever works best for you.

 

[combat_action]

I guess a workout regiment would be compared to an individuals thub print. What ever works best for you.

If it works, it works. Got that right. You can grow on just about anything if you've got the cals..

However, I agree with AM and Bob Smith. I think that waiting a week to "recover" isn't necessary. What's a week anyways?..Why not 8-10 days?..What about 15 days exactly?? I don't understand the exact science, especially when the same science says that all the growth signals only lasts for 48-72 hours after lifting a bodypart. So growing for 3 days, and maintaining for 4 isn't something I'd like to do. To quote Dante (DC Trainer): What's better: 52 growth cycles per year, 104 (twice a week freq), or 156 (three a week freq)?

To each his own. I just don't see anyone overtraining if they're doing 25-35 TOTAL reps per bodypart, every other day albiet 3 x 10, 4 x 6, 5 x 5, 3 x 12, whatever the fuck. But, if someone is trying to hit their muscles from every concievable angle in either a full body or an upper body workout then we've got a problem!! For example, I cannot see doing upper, lower, inner, outer chest...Then front, side, rear delts, then upper, lower, middle lats, ect in a single workout. I believe a muscle works as a whole, so I don't see how a single muscle deserves it's own day aside from legs. Upper-Inner Pec thread in case anyone missed it.. Either you believe a muscle works in sections or you don't.

Disclaimer: Just voicing my opinion. I've never heard of anyone "overtraining" from one of the sticky programs such as DFHT, 5x5, or worse yet, HST. [)] Not unless you don't take the deloads or create an abortion of your own design out of those templates.

 

[combat_action]

BTW, just to reiterate, I'm not saying a 4-5 day split is flat out WRONG. I'm saying the word OPTIMAL, to me at least, is doing half as much per bodypart, in half as many days for the same or better results.