Hey everyone, first I would like to thank you all for your great advice last time I posted a critique(I switched to chad waterbury's TBT and it turned out great). This summer break my wife is going and working out 5 times a week and I am going with her. What should I do about the total body training? I want to bulk up and wouldn't mind sticking with the TBT but should I just try it five times a week or just not do anything tues/thurs?
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5 day total body training???
- Thread starter joliver7
- Start date
Hey everyone, first I would like to thank you all for your great advice last time I posted a critique(I switched to chad waterbury's TBT and it turned out great). This summer break my wife is going and working out 5 times a week and I am going with her. What should I do about the total body training? I want to bulk up and wouldn't mind sticking with the TBT but should I just try it five times a week or just not do anything tues/thurs?
Well, if you wanted to do weight training M-F in order to add some bulk, you could do a 5-day split based on doing upper body and lower body work for each day, choosing to emphasize one over the other over teh course of the week. Or, you could do a 4 day split of weight training and allocate 1 remaining day either to rest or an extended ' cardio only ' session.
if you go with 5 days a week TBT you should have some experience, and be adapted to high workloads. If your relativly new to TBT i wouldnt do it. Do you have to go with her every time she goes? If so, just do 3 full body days and maybe some cardio, dynamic mobility training, stuff like that on the other days
Well I can either go to the gym or go sit in the car so I'll let you guess what I am going to do there. Would it be alright to split them up? Like upper body three times a week and lower twice? I would hate to become disproportionate.
Also, I have one forearm that is a lot weaker than the other(when I do hack squats I have to turn my left palm to face out), do you have any suggestions on strengthening that(I know somebody is probably going to say switch to the other hand so hahaha)?
Also, I have one forearm that is a lot weaker than the other(when I do hack squats I have to turn my left palm to face out), do you have any suggestions on strengthening that(I know somebody is probably going to say switch to the other hand so hahaha)?
Well I can either go to the gym or go sit in the car so I'll let you guess what I am going to do there. Would it be alright to split them up? Like upper body three times a week and lower twice? I would hate to become disproportionate.
Exactly. That is a form of the 5 Day Split I mentioned earlier. Pick the weakest area of the 2 and dedicate 3 days to that area. For example, in the 5 day split below, it assumes lower body is your weak area, so do it 3 times a week out of 5 as follows.......
MON...........lower body
TUES..........upper body
WED............lower body
THURS.........rest
FRI.............upper body
SAT............lower body
SUN.............rest
TUES..........upper body
WED............lower body
THURS.........rest
FRI.............upper body
SAT............lower body
SUN.............rest
...or you could do this sort of 5 Day Split from Monday to Friday only ( i.e by not resting on Thursday ) .
Now, assuming you've already got anywhere form 3-6 months of training already under your belt, splits can be a viable option and some value. The added days of training derived from splits can not only shorten the length of each training session itself, but it can allow to you to train at a higher level of intensity using more exercises. And more exercises with more intensity will opitmize overload - which is what your need to maximize the adaptation ( ie, growth ) of your muscles. Again, splits usually are more suited to what be described as ' intermediate ' lifters such as gym rats who have been training anywhere from 3-6 months - i.e lifters who've already had a good progression of central nervous adaptation from their muscles and have learned to train with some degree of intensity. Otherwise, a 3 day per week full body workout might be the better option.
Thanks, ill give this split routine a shot. Do you guys have any input on what to do about a week left forearm?Exactly. That is a form of the 5 Day Split I mentioned earlier. Pick the weakest area of the 2 and dedicate 3 days to that area. For example, in the 5 day split below, it assumes lower body is your weak area, so do it 3 times a week out of 5 as follows.......
MON...........lower body
TUES..........upper body
WED............lower body
THURS.........rest
FRI.............upper body
SAT............lower body
SUN.............rest
...or you could do this sort of 5 Day Split from Monday to Friday only ( i.e by not resting on Thursday ) .
Now, assuming you've already got anywhere form 3-6 months of training already under your belt, splits can be a viable option and some value. The added days of training derived from splits can not only shorten the length of each training session itself, but it can allow to you to train at a higher level of intensity using more exercises. And more exercises with more intensity will opitmize overload - which is what your need to maximize the adaptation ( ie, growth ) of your muscles. Again, splits usually are more suited to what be described as ' intermediate ' lifters such as gym rats who have been training anywhere from 3-6 months - i.e lifters who've already had a good progression of central nervous adaptation from their muscles and have learned to train with some degree of intensity. Otherwise, a 3 day per week full body workout might be the better option.
Thanks, ill give this split routine a shot. Do you guys have any input on what to do about a week left forearm?
Having one side stronger than the other is pretty common issue for a lot of muscles.
Essentially, to try and balance things out, I think you want to focus on unilateral exercises ( i.e. where each arm works independantly of the other ). In most cases, you can do this best with dumbbells - and though you don't have to - these are probably the easist in your case of wanting a forearm emphasis.
The thing you want to avoid is to do extra sets for the weak side / forearm. You simply want to do more exercises that work both of your forearms independantly and with adequate intensity. So, first you'd find standard a routine that trains your forearms. Most I've seen focus on using barbellls. You might want start with 3 barbell sets of a basic forearm exercise ( using both forearms at the same tiime ) and then move to dumbbells or a strap or even a cable pulley to focus on each forearm independantly for 2 or more exercises.