I've been using this system of training for about a year with good result. Whole body workouts, single sets til failure. My question is on cycle should I take 2 days off in between workouts. I have been doing a Mon, Wed, Friday schedule currently. The reason I ask is because I have been doing an upper arm measure and it seems like I show the most growth on my measurement Monday mornings (after 2 days off). Thanks
MESO-Rx
Anabolic Steroids
High Intensity Training (HIT)
- Thread starter cmotted
- Start date
role model
New Member
I Don't think that would be a good Idea unless your weakest or worst workout is always on Fridays, is it?
I don't care for Whole body workouts in the first place, If this was the best way to train all the pros would be doing it that way, and as far as I know none of them train that way.
Can you post your workout for us?
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My workout is the same on all three days of the week
Squat/Leg press 8-12 reps
Leg curl 8-12
Leg ext 8-12
Calves 8-12
Bench/Flies 8-12
Shrug 8-12
Overhead press 8-12
Curl/Rev Curl 8-12
Lat Push down/Scull Crushers 8-12
Neg Chin up/Bent over row 8-12
Neg Dip 8-12
Rev wrist/wrist curl 8-12
On the ones with two listed I rotate them (so squat one day and press the next workout). I think I
will go back to my normal routine with splits and try to get the most out of my gear.
Does anyone have a great routine? I just need to know body parts. I am very familiar with different excercises. Just need to know who has a killer routine (ie tri's and whatever on day and bi's and something another)
Thanks
Squat/Leg press 8-12 reps
Leg curl 8-12
Leg ext 8-12
Calves 8-12
Bench/Flies 8-12
Shrug 8-12
Overhead press 8-12
Curl/Rev Curl 8-12
Lat Push down/Scull Crushers 8-12
Neg Chin up/Bent over row 8-12
Neg Dip 8-12
Rev wrist/wrist curl 8-12
On the ones with two listed I rotate them (so squat one day and press the next workout). I think I
will go back to my normal routine with splits and try to get the most out of my gear.
Does anyone have a great routine? I just need to know body parts. I am very familiar with different excercises. Just need to know who has a killer routine (ie tri's and whatever on day and bi's and something another)
Thanks
role model
New Member
After 25 years of training I always go back to this one. It was Dorian Yates' workout also.
DAY 1 -- Chest and Biceps
DAY 2 -- Back and Traps
OFF
DAY 3 -- Delts and Triceps
DAY 4 -- Quads, Hams and Calves
OFF
Repete DAY 1 or OFF
On this BB cycle, your training is 4 out of every 6 days. If you feel you need more recovery time, just schedule an extra rest day into the cycle so that you are training each body part once every 7 days.
DAY 1 -- Chest and Biceps
DAY 2 -- Back and Traps
OFF
DAY 3 -- Delts and Triceps
DAY 4 -- Quads, Hams and Calves
OFF
Repete DAY 1 or OFF
On this BB cycle, your training is 4 out of every 6 days. If you feel you need more recovery time, just schedule an extra rest day into the cycle so that you are training each body part once every 7 days.
Jaack
New Member
I'm not questioning that this worked for Dorian.
But seems odd to do minor muscle training before the majors. Biceps the day before back? Wouldn't the back receive a more thorough workout with fresh biceps?
1 Chest
2 Legs - abs
3 Back, delts
4 arms - abs.
you can take off in between days 2-3 if you are bombing yourself.
Delts assist in chest and back, and arms are worked for all the upper groups.
role model
New Member
Obviously you don't understand what training major muscles before minor even means.
It is the training you do on a specific day.
I could argue with your training 2 major muscles on the same day, Back, delts and then hitting triceps before chest. Your theory is flawed bro.
My opinion is training 2 major muscles on the same day is a bigger no no than hitting biceps the day before back, because I'm completely fried after I do back. Back day is as bad as leg day for me for energy spent unless you do a 1/2 ass back workout. I'd have no energy left for delts.
Besides, you should try not to get biceps completely involved in back day anyway bcuz my back is 10 times stronger than my biceps.
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MrBman
New Member
I completely agree with Role Model on this one ... Training two major muscle groups in one day will lead to less blood accumulation both target regions. Blood is the carrier of nutrients, it provides the targeted muscle with what they need, it initiates and fascilitates growth. By training two big muscle groups in one day you are also minimizing the amount of tear you get in your muscles and limiting the intensity of your workouts. Now im not saying you cant hit two muscle in one workout ... it can be done... i love supersetting biceps and triceps ... but you have to do it smart man ...
if i ever do muscle group combos, they are always logical - when you think about working out, think about blood flow, think about what muscles your using, and how to train them properly ...
sometimes ill do the following... (7day week) I only do these types of workouts for evening out proportions .... The following was specically for me to help get my arms bigger .... again this worked for me - im not suggesting you do this, its just an example
Day 1 Chest(full workout) followed by Two exercises for triceps
Day 2 Back (full workout) followed by Two exercises for biceps
Day 3 Shoulders - Followed by Traps
Day 4 Arms - Bicep/Tricep Full Workout
Day 5 Legs
Day 6 Rest
Day 7 Rest
But if i do ever do the above training regimen ... i complete very intense workouts, and get my ass outve the gym in an hours time ... Train Smart man .... If im cutting, and going for all out enudrance/maintenance ill do another combo ... a 3-day split ... instead of my favorite 5day cutting program ... but i mean you have to do it sensibly - if i want to do two or more muscles groups make sure its always a large muscle group followed by a small one
MrBman
New Member
(in regards to Jacks question)
Your biceps are a very small muscle - very small ... I have done that workout before .... the difference between doing biceps the day before back, and doing back at the beginning of the week is almost non-existent ... i havent noticed much of a difference ...
Your biceps are a very small muscle - very small ... I have done that workout before .... the difference between doing biceps the day before back, and doing back at the beginning of the week is almost non-existent ... i havent noticed much of a difference ...
Jaack
New Member
For both.
Exactly, biceps are small. they're a big part of getting a good back workout. Just as tri are a big part of getting chest, and delts for both.
If one it too tired to do delts on back day move it to arms.
Delts are worked during chest and back, so finishing presses and medial on back day should not be anymore difficult than doing biceps on chest and tris on back.
The other wo is Chest, arms, back arms.
If one is training for a contest then maybe, to get the definition but small muscles, which take parts in all the other upper body workouts are easily over trained.
role model
New Member
I think you are trying to sound intelligent by splitting hairs.
This sentence makes No sense at all.
Think about what you said. "Delts are worked during chest and back, so finishing presses and medial on back day should not be anymore difficult than doing biceps on chest and tris on back."
What the hell are you trying to say?
? so now your saying to do bell presses and/or laterals on back, chest and delt day???? All 3???Seems you think weight training is a precise science, which it is not. Far from it.
And I have to ask, are you from America?
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MrBman
New Member
yeaa bro - i myself am somewhat confused by the post below my last one ... and i think you are to ... so here it is, bottom line ...
1) splitting your muscle into a logical sequnces, and working them out as individual components always yields the best results ...
2) NO MUSCLE IS TOO SMALL TO BE IGNORED!!! Just because your chest workouts requires the use of triceps and deltoids, is no reason to just slap it on at the end of that workout, and ignore it for the rest of the week .... if my delts were lacking in the front and middle heads id complete one exercise for the medial and one for the front deltoid head .... AT THE END of my chest workout on MONDAY - taking no more than 10/15minutes to do so - (10sets roughly) ... the follow with back - Tuesday, arms - Wednesday ... DELTOIDS - Thursday, Legs Friday -
If my rear delts were lacking id change my routine by doing rear delts after a full back workout on monday ... do chest tuesday, Legs Wednesday, Arms -thursday, Shoulders Friday
do you see what im saying ... Deltoids is just an example, these workouts are just examples - but you can target weak point twice a week if ample rest time is given
yes you can do splits ... like chest and biceps, or whatever ... but doing a half assed tricep workout or delt workout at the end of the chest or back or whatever your suggestiong will not make up for a completely seperate workout of that muscle group ... if you split your workouts properly, you can effectively train your weaker muscles twice a week - its not hard, you wont over train ... you also have to eat right ....
i hope you read this, and i hope it makes sense
1) splitting your muscle into a logical sequnces, and working them out as individual components always yields the best results ...
2) NO MUSCLE IS TOO SMALL TO BE IGNORED!!! Just because your chest workouts requires the use of triceps and deltoids, is no reason to just slap it on at the end of that workout, and ignore it for the rest of the week .... if my delts were lacking in the front and middle heads id complete one exercise for the medial and one for the front deltoid head .... AT THE END of my chest workout on MONDAY - taking no more than 10/15minutes to do so - (10sets roughly) ... the follow with back - Tuesday, arms - Wednesday ... DELTOIDS - Thursday, Legs Friday -
If my rear delts were lacking id change my routine by doing rear delts after a full back workout on monday ... do chest tuesday, Legs Wednesday, Arms -thursday, Shoulders Friday
do you see what im saying ... Deltoids is just an example, these workouts are just examples - but you can target weak point twice a week if ample rest time is given
yes you can do splits ... like chest and biceps, or whatever ... but doing a half assed tricep workout or delt workout at the end of the chest or back or whatever your suggestiong will not make up for a completely seperate workout of that muscle group ... if you split your workouts properly, you can effectively train your weaker muscles twice a week - its not hard, you wont over train ... you also have to eat right ....
i hope you read this, and i hope it makes sense
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Jaack
New Member
Umm no. Yoou stated to bis on chest day, and tris on back day. I stated that if you have the enrgy to do that then you should have the energy to do delts on back, or if you want do delts on day 4.
Not trying to pick a fight but if training is not a science then why is your way the only way?
Delts are worked during chest and back. No way around it. If you're lifting heavy then the smaller muscles are going to crap out faster then the large groups.
If I'm doing High Intensity Training, i'm concentrating on the major/primary muscle groups. Like item #2.
I never stated one should ignore anything. If someone has the energy to do biceps after a High Intensity chest workout then they should by all means have the energy to do delts after back.
Concentrating on one group at a time is definitely the way to go. So you do curls until you puke, cant lift your arms, then do back and get a good back workout?
I'm not the one who stated to do a bi or tri at the end of chest or back.
I stated that when working chest and back you're working the smaller groups, then doing them on day 4 is twice.
role model
New Member
First of all I never posted to do tris on back day. Get it right if you going to try and shoot me down.
And your right, there a hundred different ways to train, A BB would not train like an offensive lineman, or a sprinter, ETC.
And yes, it does sound like your trying to pick a fight with your stupid, sarcasm. (highlighted above) Because if you do Bi's till you puke, your over training bi's and a stinking moron to boot.
I have both of Dorian Yates books- "A Warriors Story" and "Blood and Guts".
In A Warriors Story his split is:
Day 1- Delts, rear delts, triceps
Day 2- Back, traps, abs
Day 3- Rest
Day 4- Chest, Biceps, Abs
Day 5- Rest day
Day 6-Quads, Hams, calves
Day 7- Rest
In Blood and Guts his split is:
DAY 1 -- Chest and Biceps
DAY 2 -- Back and Traps
OFF
DAY 3 -- Delts and Triceps
DAY 4 -- Quads, Hams and Calves
OFF
Repete DAY 1 or OFF
I used the Blood and Guts routine most of my life and I went from 210 to 260 in less than a year keeping my BF below 10%. So don't tell me its a stupid workout and non productive. I'm 47 now and its still my favorite split of all time for me.
For a guy who hasn't done any training at all for the past 15 years, You talk like your on the pro BB tour. So you need to sit back, listen and learn something son.
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MrBman
New Member
No need to be a fucking smartass, we were trying to help you ...
No one said that .... Role Model's routine targets both chest and biceps in a full workout on monday ... followed by a full back/trap workout tuesday - followed by a rest day ... no one said to do back after arms ... i dont know where your getting this ...
theres absolutely nothing wrong with doing biceps monday and back tuesday ... i do a similar routine when i bulk - different but similar ... at the same time no one was suggesting doing arms and back on the same bloody day, and doing arms before back - that would be fucking retarted to put it nicely
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Jaack
New Member
I stand corrected, traps.
Sorry for misquoting you. I have read and learned from many of your posts before posting here. Apologies again.
I'm not trying to be a "smart ass".
I'm 38 now. I've trained since I was 14, following Arnold, and some Lee Haney. When I was 20 I was a solid 305, 6'4", set the bench press, and squat records where I played in college. I was not a fat flabby player. I was always more interested in wights than ball anyway. But playing ball I got to hit other people and got congratulated for it instead of arrested. Now I'm 340, no more bench or squat records due to injuries in college, but can still lift heavy.
Sorry for misquoting you. I have read and learned from many of your posts before posting here. Apologies again.
I'm not trying to be a "smart ass".
I'm 38 now. I've trained since I was 14, following Arnold, and some Lee Haney. When I was 20 I was a solid 305, 6'4", set the bench press, and squat records where I played in college. I was not a fat flabby player. I was always more interested in wights than ball anyway. But playing ball I got to hit other people and got congratulated for it instead of arrested. Now I'm 340, no more bench or squat records due to injuries in college, but can still lift heavy.
role model
New Member
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Jaack
New Member
Yep.
???????? So umm?????
Being away from the sport means what? to you. I don't quite get it.
???????? So umm?????
Being away from the sport means what? to you. I don't quite get it.
role model
New Member
Being away from the sport for 16 years means your a lier when you say you've been training since age 14 when your give your advice with your resume.
YOU ACT LIKE A 350 LB / 38 YO CHILD, WHO WANTS TO BE CROWNED KING OF THE FITNESS AND BODYBUILDING WORLD. Thats what it means to me.[
)] YOU AINT JAACK!
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jasthace
New Member
I think all the suggested workouts are good and all have there place.
They are all very much better then the workout posted by CMotter the {post starter}
i.e
My workout is the same on all three days of the week
Squat/Leg press 8-12 reps
Leg curl 8-12
Leg ext 8-12
Calves 8-12
Bench/Flies 8-12
Shrug 8-12
Overhead press 8-12
Curl/Rev Curl 8-12
Lat Push down/Scull Crushers 8-12
Neg Chin up/Bent over row 8-12
Neg Dip 8-12
Rev wrist/wrist curl 8-12
You guys are arguing about workouts combinations that have all been successfully tried and
proven to work.
As far as working out triceps before chest day or biceps before back day,I just would'nt expect the same max weights the day after the pre exhorsted minor muscle workout.
This might be better during conditioning fazes.
I suggest mix it up accussionally,you can't continue to do the same workout year in year out
can you?
I can't.
I bet you ten bucks to a pinch of billygoat shit, you guys have tried all of the above combinations.
But you have choosen to stay more with a particular system than another because it benefits You more in the areas that you desire/require appreciate.
It seems like theres a coupla few old dogs of the game here anyway.
I think the advice has been all good.
They are all very much better then the workout posted by CMotter the {post starter}
i.e
My workout is the same on all three days of the week
Squat/Leg press 8-12 reps
Leg curl 8-12
Leg ext 8-12
Calves 8-12
Bench/Flies 8-12
Shrug 8-12
Overhead press 8-12
Curl/Rev Curl 8-12
Lat Push down/Scull Crushers 8-12
Neg Chin up/Bent over row 8-12
Neg Dip 8-12
Rev wrist/wrist curl 8-12
You guys are arguing about workouts combinations that have all been successfully tried and
proven to work.
As far as working out triceps before chest day or biceps before back day,I just would'nt expect the same max weights the day after the pre exhorsted minor muscle workout.
This might be better during conditioning fazes.
I suggest mix it up accussionally,you can't continue to do the same workout year in year out
can you?
I can't.
I bet you ten bucks to a pinch of billygoat shit, you guys have tried all of the above combinations.
But you have choosen to stay more with a particular system than another because it benefits You more in the areas that you desire/require appreciate.
It seems like theres a coupla few old dogs of the game here anyway.
I think the advice has been all good.
