My Work out Program....

[j-man7a]

One more thing.
should I go from one exercise to another and alternate like that, or should I just finish whatever exercise i am doing completely and then move on to do the next 3 or so sets of the next exercise.... and how much should I rest? I usually rest like a min before doing the next set

 

[j-man7a]

ok; so i went5 and worked out today since tomorrow the gym is closed...
That was a good work out! especially the deadlift/squat stuff.... that killed me!

Here's a list of what i did based on what you guys recommended:

legend: set#/reps/lbs

Squat: 1/12/70 2/10/70 3/9/80
Deadlift: 1/12/90 2/10/90 3/9/90
Bench Press: 1/8/95 2/8/95 3/8/95
Row Pull: 1/12/70 2/10/70 3/8/85
lateral pull: 1/12/70 2/10/70 3/8/85
Dumbell Shoulder Press: 1/12/15 2/10/17.5 3/8/17.5
Crunches w/weights: 1/12/35 2/10/35 3/12/45
Seated Calf: 1/11/70 2/10/70 3/10/70

Yes, i know I'm weak, but that's why I'm here...

Tell me what you think

 

[j-man7a]

I'm sore this morning! :drooling1:
It's a good thing I guess. I don't think I got a very good chest work out though.... the bench was not as effective... should I do like 2 more sets?

 

[Big_Idiot]

Do you just do flat press? Try doing it with dumbells aswell.

 

[DEF]

Dude. Super impressed. Nice job. If you feel like tossing another bench set in there, go for it. Tweak away, but just keep it up.

 

[j-man7a]

Dude. Super impressed. Nice job. If you feel like tossing another bench set in there, go for it. Tweak away, but just keep it up.

I'm really sore right now! :drooling1:

thx... coul;dnt have done it without you guys..... I'll probably continue this for the rest of the week and increase some weight next week...

 

[Big_Idiot]

Most of you keep saying working the major muscle groups more than once a week is important for muscle gain. Im not sure if i believe that im sure the majority at my gym dont do that, and just do a split which works each muscle once a week.

When i train a muscle i train it very intense, maybe doing 5 different exercises for that one muscle which in effect makes me sore for roughly 3 days after. Im seeing results im happy with and other people keep noticing and like iv said before some people in my gym are ****ing huge man!

Im just stating that FBW's might not always be the most effective

 

[Karky]

And what knowledge do you have that puts you in a situation where you can say that? 90% of the time, FBW, push pull or upper lower, will be better than a body part split.

 

[Danger_Dave]

90% of the time, FBW, push pull or upper lower, will be better than a body part split.

I agree

When i train a muscle i train it very intense, maybe doing 5 different exercises for that one muscle which in effect makes me sore for roughly 3 days after. Im seeing results im happy with and other people keep noticing and like iv said before some people in my gym are ****ing huge man!

Soreness isn't an indicator of a good workout.

You'll see results from any program because your body adapts.

Only some poeple who are genetically lucky are able to get huge gains from body part splits, either that or body builders on roids. Perhaps the people at your gym are on steroids, or were already large enouh when they began body part splits.


Eitherway, choice is yours. It can't hurt to try a fbw, and a body part split...

 

[stroutman81]

Most of you keep saying working the major muscle groups more than once a week is important for muscle gain. Im not sure if i believe that im sure the majority at my gym dont do that, and just do a split which works each muscle once a week.

When i train a muscle i train it very intense, maybe doing 5 different exercises for that one muscle which in effect makes me sore for roughly 3 days after. Im seeing results im happy with and other people keep noticing and like iv said before some people in my gym are ****ing huge man!

Im just stating that FBW's might not always be the most effective

Did you not read my post above?

Learn the science at work behind the scenes and than come back.

Also, ANYTHING above and beyond what you're used to will get you results. Literally. We're speaking about optimal training here.

 

[Wrangell]

Most of you keep saying working the major muscle groups more than once a week is important for muscle gain. Im not sure if i believe that im sure the majority at my gym dont do that, and just do a split which works each muscle once a week.

When i train a muscle i train it very intense, maybe doing 5 different exercises for that one muscle which in effect makes me sore for roughly 3 days after. Im seeing results im happy with and other people keep noticing and like iv said before some people in my gym are ****ing huge man!

Im just stating that FBW's might not always be the most effective

A FBW is the best fit for newbies IMO.

However, once you reach a more advanced level of training, 5 and 6 day splits - similar to what you're talking about - would seem to be more appropriate.

 

[j-man7a]

Most of you keep saying working the major muscle groups more than once a week is important for muscle gain. Im not sure if i believe that im sure the majority at my gym dont do that, and just do a split which works each muscle once a week.

When i train a muscle i train it very intense, maybe doing 5 different exercises for that one muscle which in effect makes me sore for roughly 3 days after. Im seeing results im happy with and other people keep noticing and like iv said before some people in my gym are ****ing huge man!

Im just stating that FBW's might not always be the most effective

Im still kinda sore today and I worked out on sunday... beleive me its good... for me, but im a newb... :yelrotflmao:

 

[stroutman81]

A FBW is the best fit for newbies IMO.

However, once you reach a more advanced level of training, 5 and 6 day splits - similar to what you're talking about - would seem to be more appropriate.

Honestly, I've met very few who would be suited for this type of training.

As you move up the ranks from novice to advanced, surely fatigue management becomes more of an issue. So you're right Wrangell. However, it's just rare that you find someone on that level.

 

[Wrangell]

Honestly, I've met very few who would be suited for this type of training.

As you move up the ranks from novice to advanced, surely fatigue management becomes more of an issue. So you're right Wrangell. However, it's just rare that you find someone on that level.

To be honest .....of the people I've known who've done things like the 6-day splits on a regular basis, most have either had legitimate aspirations of bodybuilding or " think ' or ' act ' like they had - with the latter, sadly, representing the majority

Personally, I've opted for simplicity whenever possible for myself and players I've coached - so I'm still a fan of a 3 day a week FBW split or a 4 day a week upper / lower split....depending on what one's training goals are.

btw - when you refer to " fatigue management " - do mean in terms of recover days / nutrition, ' over training ' ?

 

[stroutman81]

To be honest .....of the people I've known who've done things like the 6-day splits on a regular basis, most have either had legitimate aspirations of bodybuilding or " think ' or ' act ' like they had - with the latter, sadly, representing the majority

Personally, I've opted for simplicity whenever possible for myself and players I've coached - so I'm still a fan of a 3 day a week FBW split or a 4 day a week upper / lower split....depending on what one's training goals are.

btw - when you refer to " fatigue management " - do mean in terms of recover days / nutrition, ' over training ' ?

I'm speaking more about modifying your training to match your recovery times, which of course will differ from individual to individual, program to program, stress to stress.....

That said though, a novice simply doesn't have the ability to cause enough systemic stress to warrant a week (at the minimum) between training each body part.

That said, even people who've been lifting for year can get away with twice per week training per body part, even though they are super-strong, relatively speaking. I've been training hard for a decade and I still utilize full body training at times and pretty much always hit each body part twice per week. Same with anyone I'm coaching.

The stronger and more advanced you become, the more fatigue can accumulate quickly, therefore calling on more attention to fatigue management.

One example would be a specialization training where you focus on bringing up one or two body parts while keeping the rest at maintenance. Of course this is speaking in terms of physique training. There are literally hundreds of ways to structure an advanced routine dependent on goal have it be strength, endurance, sport, muscle mass, etc.

Have you read Practical Programming, Wrangell? If not, I highly suggest doing so. By far the best book written in layman's wrt to periodization keeping fatigue in mind.

 

[Big_Idiot]

And what knowledge do you have that puts you in a situation where you can say that? 90% of the time, FBW, push pull or upper lower, will be better than a body part split.

I said FBW's MIGHT not always be the most effective. I dont have the knowledge where i know that for sure and i doubt many ppl do.

Can you prove that 90% of the time FBW's are better than a body part split? If so i would like to see the evidence plz

 

[Big_Idiot]

Did you not read my post above?

Learn the science at work behind the scenes and than come back.

Also, ANYTHING above and beyond what you're used to will get you results. Literally. We're speaking about optimal training here.

So your saying if i went on to FBW's now i would see greater results?

 

[Karky]

By 90% I mean the majority of the population, no study would ever be able to prove that it would work better for exactly 90% of the population.

I pretty much stole the 90% thing from Cosgrove. If you're interrested in the debate about splits, read this
TESTOSTERONE NATION - The Training Split Roundtable
and the second part:
TESTOSTERONE NATION - The Training Split Roundtable II

 

[stroutman81]

So your saying if i went on to FBW's now i would see greater results?

I know nothing about you but I'd be willing to make that general statement, yes. Again, understand how the body adapts to the stress imposed on it via lifting and training each body part multiple times per week makes sense.

I don't care what 'vehicle' you use to make that happen, be it full body, upper lower, even body part splits can work for you.

 

[Big_Idiot]

Im gonna ask the owner of my gym for a bit of advice about FBWs as hes been in competitions in the past and he might end up saying FBWs will give me optimal results, i dont know. If thats the case ima switch my training routine to FBWs as now im curious to what will giv me the best results