help about workout plan

A

ank

0
hey guys i need help i just wanna know what is the best workout plan

This is my workout plan

mon.--chest,situp
tue -- biceps,triceps ,shoulder
wed --back,legs sit up
thur ---chest, sit up
frid---biceps,triceps,shoulder
sat--back,legs,sit up
sun--rest

well im just wondering is it best to do exercise in each muscle 2 times a week or 3 times a week?....or 1x?pls. help
 
try checking out some of the diaries in the diary section of mens health to see what kinds of things other ppl are doing. i just started a two day split so i hit twice a week but it depends on what your goals are and where you are starting from. so what is it you are looking to do???
 
ank said:
hey guys i need help i just wanna know what is the best workout plan

This is my workout plan

mon.--chest,situp
tue -- biceps,triceps ,shoulder
wed --back,legs sit up
thur ---chest, sit up
frid---biceps,triceps,shoulder
sat--back,legs,sit up
sun--rest

well im just wondering is it best to do exercise in each muscle 2 times a week or 3 times a week?....or 1x?pls. help
Click to expand...

ank- How long have you been lifting? Generally that type of split is more or less obsolete, you would be better served with a full body three day split or dividing the split into movement patterns instead of muscle groups. Because one workout (Chest + abs) is going to be shorter than another workout (Bis, Tris, Shoulders). UNLESS you are doing 25 sets of chest and then chasing it by hammering muscles recruited for the pressing the next day.

Use a movement pattern split like...

3 Days per Week

Day 1-3
Upper- Push (Vertical or Horizontal, i.e. Shoulder or Bench Press, etc)
Lower- Push/ Quad Dominant (Squat, Leg Press, etc)
Upper- Pull (Vertical or Horizontal, i.e. Pull Ups/Chin Ups/Pulldown, Rowing, etc)
Lower- Pull/ Hip Dominant (Deadlift, Good Morning, RDL, etc)

4 Day per Week

Day 1- Vertical Push/Vertical Pull
Day 2- Hip Dominant
Day 3- Horizontal Push/Horizontal Pull
Day 4- Quad Dominant

Hope that helps abit,

Andrew
 
It would help to know your body type and goals. In my opinion, your workout sounds like classic overtraining, a mistake we all make when starting out. Unless you are a professional bodybuilder with years of experience and highly developed muscles, working out a muscle group twice in one week is too much and can be damaging....more is not better. If you are training without steriods, don't make the mistake of thinking that the more you train, the more you will grow. Your body needs plenty of off-training to recover. If it does not get that, you will: 1.) NOt allow your cortisol and testosterone levels to return to normal 2.) not allow your immune system to get stronger 3.) not allow your muscles to fully recover 4.) and actually decrease your metabolism. Your inactive time is essential because that is when your muscles grow. You do not grow while working out; you only grow when you are resting. Ideally, workout each muscle group once every seven days and never workout a muscle while you are still sore. You're probably anxious to get in good shape and it may seem like you are not doing enough, but overtraining is counterproductive. I also recommend grouping muscles together, doing exercises that use the same muscles all in the same workout to prevent working a muscle too much. For ex., do biceps at the end of your back workout because you've already used them and exhausted them while doing back. If you do back and biceps on different days, this means you are working your biceps twice, not giving them time to heal and grow............overtraining. How'd I do jpfitness?
 
hmm ive been working out for almost 2 yrs now.Before im doing every other day bench press then i realize that im not improving thats why i change my workout plan


hey jenn can you give the link of that workout plan in the mens health thanks
 
My goal really is not get really big ,check this picture this is what i really want to be.Hes skinny but really tone hes weight is 125 height is 5' 6 1/2

can you guys give me a good work plan by movement pattern..

is the bench and triceps exercise is gonna be a good combo exercise.....?
 
ank said:
My goal really is not get really big ,check this picture this is what i really want to be.Hes skinny but really tone hes weight is 125 height is 5' 6 1/2

can you guys give me a good work plan by movement pattern..

is the bench and triceps exercise is gonna be a good combo exercise.....?
Click to expand...

Generally the easiest movement pattern split is a four day per week split, pairing the upper body antagonists (Vertical Push/Vertical Pull and Horizontal Push/Horizontal Pull, then Using Hip Dominant/Upper Back and Quad Dominant/Calves. Here is how you could set it up...

Day 1- Vertical Push/Vertical Pull (because of all the pressing you need to balance out the rest of the muscle groups!)

Seated BB Shoulder Press- 2 x 6-8
Pull Up (Medium/ Overhand)- 2 x 6-8

Seated DB Press- 1 x 8-10
Chin Up- 1 x 8-10

Seated Lateral Raise- 1 x 10-12
Lat Pulldown (Close Tri-Grip)- 1 x 10-12

Wide Grip Shoulder Press- 1 x 12-15
Wide Grip Lat Pulldown- 1 x 12-15

Hammer Curls- 1-2 x 6-8
Dips- 1-2 x 6-8

Day 2- Hips Dominant/Traps

Trap Tri-Set-
Barbell Wide Grip- 6-8
Barbell Medium Grip- 8-10
Barbell Medium Underhand Grip- 10-12

Wide Grip Deadlift- 2 x 6-8

Wide Grip Deadlift- 1 x 8-10

Wide Grip High Pull- 1 x 5

1-Leg RDL- 1-2 x 8-10

1-Leg GM- 1-2 x 8-10

Day 3- Horizontal Pull/Horizontal Push

Bent Over Barbell Row- 2 x 6-8
Incline Barbell Press- 2 x 6-8

Incline DB Rows- 1 x 8-10
Decline DB Press- 1 x 8-10

Flat Bench Rear Delt Raise- 1 x 10-12
Flat Bench Pec Fly- 1 x 10-12

Seated Cable Row (WG/ OH)- 1 x 12-15
Wide Grip Bench to Neck- 1 x 12-15

Reverse Grip Preacher Curl- 1-2 x 6-8
Lying Triceps Extensions- 1-2 x 6-8

Day 4- Quad Dominant/ Calves

Calves Giant Set-
Body Weight Standing Raise- AMAP
Body Weight Bent Over Raise- AMAP
Incline Calf Press in Leg Press Machine- AMAP
Seated Machine Calf Raise- AMAP
1 Leg Hop- Go for AMAP
1 Leg Balance (eyes closed)- Aim for time

Back Squat- 2 x 6-8

Back Squat- 1 x 8-10

Back Squat- 1 x 15-20

1- Leg Bulgarian Squat- 1-2 x 8-10

Dynamic Lunge- 1-2 x 8-10

Hope that helps, now this is just a 2-4 week block out of a total periodized plan of 8-16 weeks.

Good luck!

Andrew
 
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