Most Effective way to work out

[bt_06]

right now my work out routine looks like this mon.- chest/tris, tues- back/bi's, wedn- shoulders/abs, thurs-legs, and fri- chest/tris again each muscle gets 4 different excercises at 4 sets of 10. and 2 days out of the week i throw 20 minutes of cardio in only 20 minutes because im trying to gain weight im only at 160lbs but would still like to increase stamina. i was just curious if it would be better to work change my workout routine to where it looks something like this mon-chest, tues-arms(bicep,tricep,forearm) wedn-back, thurs- shoulders, fri-legs/abs and off on weekends. or does it even matter?

 

[Super [w]Hormone]

u want strength and size? definitely look into westside principles; if u use those with some added volume in the workout u'll put on lots of size

 

[agpando]

I like your second workout routine better. If you are running clean take the weekends off for your body to repair itself. Some people might say that you don't need that long but you'd be surprised what a good rested weekend will do for you. plus it will let you load up on your carbs and proteins so that you have good energy for Monday. If you're trying to gain size and strength to the high weight low rep workouts. 6-8 reps of weight that is pretty difficult to do. AS far as workouts are concerned just do what you think is most effective. Plus while you're at the gym look at the big guys and watch what they do, they didn't get that way doing mediocre workouts and routines. Good luck!

AG

 

[bt_06]

im trying to gain both size and strength in my case would it be better to do less reps more weight ? i usually do the most weight i can do at like 4 sets of 10 and usually get someone to spot me on my last set and do more weight than i can by myself just to strain.

 

[Super [w]Hormone]

1-5 reps effects your Central Nervous System the most
6-10 reps effects the muscle fibers the most
10-15 reps effects the mitochondria the most
15+ effects the the sarcoplasm - more importantly the sarcoplasmic reticulum - and stimulates increased capillarization in the muscle

correct me if i'm wrong the info i gave is based on prior readings and just assumptions but I googled rep ranges and found this link so it will help and it backs my info:

Rep Ranges and Muscle building

 

[Thickneck]

Imo I don't think your advanced enough to do one / maybe 2 bodyparts a day . Go every other day and do 2-3 bodypart and beat the shit out of them will suffice .

 

[Antanas]

What only 160lbs and your messing with splits??? Do the 5x5 your not that advanced and eat everything in site. Squatting 3x times a week is the best way to go and it should work for you, make sure you know how to squat before though.

 

[johnsmith]

At your weight, a 3 day a week, whole body program, something like 5 by 5, along with eating enough, do more to add muscle than what you are proposing.

js