i have only monday, wed, thur, friday available to go to the gym. i wonder how to divide bodyparts:
monday - legs
off
wednesday - chest/triceps
thursday - back/biceps
friday - shoulders/calves
off
off
is that ok?
MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10
WEDNESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10
THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12
FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Standing Calf Raise 4x10
rest between sets 1-2 min isos 2-5 min compounds
250 protein, 3500-3600 kcal, bulking
how long have you been lifting?routine is from this website:
Personal Training with Aram Hamparian
i alsop wonder about condensing it into 3 days...maybe it would be better option
MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Standing Calf Raise 4x10
Stiff leg Deads 4x10
WEDNESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10
FRIDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12
Shrugs (optional)
+ weighted abs 1-2x a week
how long have you been lifting?
what are your lifts like?
whats your goal?
MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Standing Calf Raise 4x10
Stiff leg Deads 4x10
WEDNESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10
FRIDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12
Shrugs (optional)
Have a google of Max-ot training mate....by AST....alot of natrual bodybuilders use this training program and/or ideas from it...
Check it out:
AST Sports Science - High-Performance Sports Nutrition Supplements - fuck load of info on that site, plus HEAPS of diff Max-ot workouts to the left of the screen - you may have to sign up, but its free...you just get a newsletter normally which is pretty good anyway!
thanks a lot mate
but what about my routine i posted?
As good a place as any to begin posting...
I was initially going to suggest a 4 day PUSH/PULL however not being able to train on tuesday's throws out the recovery time. Can you train sunday's? If so you may consider and tweak this to your needs.
Basically the split follows...
Day 1 - Heavy Push (3-5 rep range, 3 working sets, strength focus, moving heavy weights.)
Squats, Bench, Overhead press, Dips
Day 2 - Moderate Pull (10+ rep range, 3+ working sets, hypertrophy focus, controlled weights)
Deadlifts, Chins, Rows, Curls
Day 3 off
Day 4 Moderate Push (10+ rep range, 3+ working sets, hypertrophy focus, controlled weights)
Squats, Bench, Overhead press, Dips
Day 5 Heay Pull (3-5 rep range, 3 working sets, strength focus, moving heavy weights.)
Deads, Weighted Chins, Rows, Curls.
Thats the basic plan, you keep the exercises for heavy days the same and tweak the exercises on hypertrophy focus days depending on how your mechanics work, how well you recover and how your muscles adapt.
For example, as i'm not blessed with being named twice, i cant deadlift well after heavy squats like Konstaninovs, so i did Romanian/SLDL for my hypertrophy focus on tuesday's aimed at my hamstrings. I found my shoulders responded extremely well to just overhead presses and left it at that. For chest i did dumbell presses as i felt bench didnt stimulate my chest enough and on thursday's i alternated squats and front squats (every other week) for quad's. I also dropped heavy dips on monday as i felt they were taxed enough from bench and OHP and just went body weight (grease the groove).
All sets on heavy days are straight sets, with progressive increases every week when all sets are completed for the prescribed reps (similar to 'Starting strength').
Pro's
- Eat big, lift big, get big
- It's fun.
- Lifting big things is fun, doing it every workout is even funner.
- Natural stimulation of the bodys hormones from getting flogged through squats and deadlifts every workout. Lifting heavy things frequently jack's testosterone production.
- Don't get bogged down focusing on singular bodypart's or muscle groups, greater focus on movement planes, good change from the regular BB split.
- No wasted energy on isolation movements
- Can almost be done exclusively with a barbell
- Strength Increase
- Size increase
Con's
- Taxing on the whole body, you may not be able to recover well enough to perform successfully on your next workout.
- Long warm-up's are essential (15 min), you cant just walk in off the street and jump into a successful workout.
- Prehab is needed if your not acumstomed to this kind of load on the body (rotator's, hip',s lower back etc).
- More of an effort for recovery may be needed, including icing anything that feels slightly off and application of a shitload of dencorub)
- If you dont get enough rest you'll find yourself sinking quickly.
Its ok mate - not a big fan of the increased reps i.e 4 x 10 - think its much better to focus on heavier weights i.e 2-3 x 4-6...Train hard, heavy and intense for short periods of time...
This dude is 2 years into the game if he cant go on a split yet then hes doing something very wrong....
Standing calf raises are fine!
thank you. btw you look STRONG in your av (if it is you)
so ill start this routine and see how it goes. some people told me that there is too little volume for chest and triceps/biceps.... LOL. i thought there is just enough volume..
MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (small plates under toes)
Standing Calf Raise 4x10
WED:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
Cambered bar Skullcrushers 4x6-10
FRI:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12
IS THAT ENOUGH?? and am i good to go with that without adding anything?
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