Tell me if this routine is alright...

W

wgr73

0
Monday - Legs, Back(Row which does do biceps again!), Abs, Pull downs.

Tuesday - Chest, shoulders, biceps, Tricpets...(Upper body.)

Wednesday - Legs, Back(Row which does do biceps again!), Abs, Pull downs.

Thursday - Chest, shoulders, biceps, Tricpets...(Upper body.)

Friday - Legs, Back(Row which does do biceps again!), Abs, Pull downs.

Saturday - Chest, shoulders, biceps, Tricpets...(Upper body.)

On the bench all exercises I do 4 set of 10. Im 6'4 200lbs.

Question: Is this too much?
 
From my experience, yeah it's too much. It really depends on how many sets you're doing for each of these bodyparts, and how quickly your body recuperates. You're saying you do 4 sets of 10 reps for every bodypart listed? How many total exercises per bodypart?

In the past when I've been on a 6 day routine, I did a 3 day rotation. Something like this...

Mon/Thurs - Chest/back
Tues/Fri - Shoulers, biceps, triceps
Wed/Sat - Legs, calves, abs

2 or 3 exercises per bodypart, 3-4 sets per exercise. (less for small muscles like biceps and triceps, more for larger ones like legs, chest, back) Mix up the reps to be high some days, low some other days to keep your muscles responding.
 
Good article and might be worth a try. But I've never been either on drugs or a pro bodybuilder, and I've had great results with 5-6 days a week workouts. You just have to space the work properly so your body can recover. And if you're untrained you have to work into it, though, starting at a 2-3 days per week workout schedule.

Besides, the guy who wrote the article you link to doesn't provide a single reference to back up any of his claims. Nearly any workout will give good results for a while, then your body adapts and you have to mix it up. Different numbers of sets, reps, and workouts per week.
 
trainerbob said:
Good article and might be worth a try. But I've never been either on drugs or a pro bodybuilder, and I've had great results with 5-6 days a week workouts. You just have to space the work properly so your body can recover. And if you're untrained you have to work into it, though, starting at a 2-3 days per week workout schedule.

Besides, the guy who wrote the article you link to doesn't provide a single reference to back up any of his claims. Nearly any workout will give good results for a while, then your body adapts and you have to mix it up. Different numbers of sets, reps, and workouts per week.
Click to expand...

ofcource. and its a basic article. FBWs are very basic, and scientificly there are many reasons for why they work. I dont think Waterbury can be bothered to make refferences for the basic things he writes in that article.

im not saying you need to be on drugs to have progress on a bodypart split workout, but i think once you get used to doing the fullbody thing, you will have better gains, if you're an average person. A person with good genetics will have awsome results nomatter what he does, pretty much. I know i dident experience much gains before i started reading around and decided to ditch the 70s split training style.
 
In my opinion, yeah, that workout is too much. You might feel refreshed and ready on Weds to hit your Legs and Back, but if you are, you're not hitting it hard enough on Monday.

I would def split that up more than what you have. And 4 sets of 10 for exercises seems like a lot, but it depends on what you're trying to do.
 
Thanks for the responses guys. I don't fell it as much as I would like the next day...so it fells like im not trying hard enough, but I know I am. When I get to the last set I can barely hit 10 reps which from what I read is what you want to do at the proper weight. I do feel like if I lift any harder I won't be able to do the 10 reps. I guess I recover very fast, at first it(back,arms, whatever) was sore for a coupe days, now its sore (of course when Im done) but last 10 minutes after the workout. Thats it. After those 10 minutes, I ALMOST fell like I could hit the gym again(I'm pumped! Of course when I got there I would probably not do well)?!?

If I split it up Mon/Thurs - Chest/back...I would only be in the gym like 20 minutes. Right now it takes me about 50 - 60 mintues. The only thing that I feel being too much is when I do my bicepts on Tue, then Wednesday do the Rows. I can really feel my bicepts(sore) being worked again. Thats all that seems like it is too much. My calves, abs, back, shoulders, chest, ect...all fell like they can be worked the way im working them. I will read those suggested articles though. I would not mind hitting the gym less, and be just as effective ;).

Karkey: Just started lifting about month ago. I don't do deadlifts, for squats I do the leg press.

Exersises per body part:

Bicepts - 1 (dumbell curls)
Triceps - 2? (if the bench press counts, and put the dumbell beihind my head and lift it)
Shoulders - 3 (military press, lateral raise, shrugs)
Chest - 3 (incline dumbell, bench, another one, not sure what its called)
Abs - 2 (weighted crunch machine, torso twist machine)
Calves - 1 (sitting calve raises)
Back - 2 (Row machine, Pulldown machine)
Legs - 2 (Leg press machine, Hamstring curls)
 
Last edited:
Karky and MarkMywords: I read the article Karky was talking about and it makes alot of sense. I won't be able to to most of the lower body right now (I am starting/started to develop jumpers knee), but I WILL start this as soon as my knee gets better. Thanks guys!
 
no problem mate! Jumper knee huh? you seeing a physio or someone like that about it? Best of luck with getting better!
 
Nope, im just going to stay off it for another 1 1/2 weeks. It's made great progress over the past week. If it's not good by then...im off to a doctor.
 
Basically if you are having to ask if it's alright, you shouldn't be doing splits. Lol. Sorry to be blunt. Hope your knees get better though mate.
 
Woodt said:
Basically if you are having to ask if it's alright, you shouldn't be doing splits. Lol. Sorry to be blunt. Hope your knees get better though mate.
Click to expand...

The problem is im new to this lifting thing, so I have NO CLUE! I would ask if anything is ok, because I don't know what is.

Thanks! I hope it gets better too.;)
 
You must log in or register to reply here.
Back
Top