Any of you bros do legs/shoulders on the same day?

[MobyDickFace]

I initially started with a 4 day split as such - chest/tris, back/bis, shoulders/traps, legs

recovery is through the roof though as I am still in my rookie stage of lifting so I made it a 3 day split followed by a day of rest as follows - chest/tris, back/bis, legs/shoulders/traps

I know the 3rd day is gonna be a little brutal but my logic on it is this... hitting shoulders after i hit chest kills my numbers on shoulder presses. Also, legs/shoulders on same day is a lot of volume BUT followed by a rest day before resetting seems doable.. any thoughts?

 

[Pinkbear]

My rule on leg day is if I can still lift after leg day I didn't lift enough.

No it's doable. If you got the time and figure out some exercise that hit both legs and shoulders you'll be good.

 

[gram of tren]

do you have very little free time that you can only go to the gym 3x a week? what is your reasoning for only lifting three days a week? personally I prefer minimum of 5 days a week. I often lift 6 sometimes 7 days in a row depending on how my body feels. I listen to my body and it tells me when I need a break. If you're using AAS I feel its kinda hard to overtrain, as long as you're eating enough and getting enough sleep. I don't think theres anyway I could do an intense leg workout and delt workout in one session, I think i'd be too spent after doing legs to really go hard on delts. give me some insight into why u only want to lift three days a week, or if you're available to lift more...maybe we can give you some better suggestions. also what your goals? strength, bodybuilding, overall health, lose fat?

 

[3J]

shoulders and legs have nothing to do with each other.. so they are ok to lift in the same day.. but gram did hit it on the head.. why 3 or 4 day split?

 

[smittiot]

I always do biceps and legs together. Don't have enough energy to do shoulders after legs.

 

[MobyDickFace]

Its not that I can't go to the gym more than 3 days a week, its that Id like to hit each muscle group more often and a 3 day will give me a slightly higher frequency than 4 days... usually ill complete the split then take a day off for rest, im looking at the exercises for legs/shoulders/traps and i for see this being a 1.5 hours workout day.. is this gonna be too long?

my cuz was telling me he does the 4 day and takes maybe 2-4 rest days a month and hes pretty yolked nowadays

Time isn't an issue, im in a situation in which i can focus on eating/lifting for at least 2 years straight to build a solid base. Right now I just want to build a solid frame and get bigger/stronger so when i cut i will look lean/muscular... Legs followed by a shoulder workout sounds like i might be heavily fatigued afterwords...

In hindsight maybe I should just do chest/tris, back/bis, shoulders/traps, legs and take a rest day every once in a while like my cuz since we have similar genetics (this worked wonders for him)..

 

[Southernfish]

I don't think it a smart idea, due to the fact that you would be burning far to many calories for one thing, and you most likely wont have enough energy after training legs to hit shoulder with 100% effort, therefor your shoulder would be neglected to a certain extent. The only way I see training shoulders after legs being ok is if you are genetically gifted with shoulders that grow with ease and not much effort, but for most people this isn't the case. Man, I almost wanna puke thinking about having to hit another muscle group after a leg workout.

 

[MobyDickFace]

I don't think it a smart idea, due to the fact that you would be burning far to many calories for one thing, and you most likely wont have enough energy after training legs to hit shoulder with 100% effort, therefor your shoulder would be neglected to a certain extent. The only way I see training shoulders after legs being ok is if you are genetically gifted with shoulders that grow with ease and not much effort, but for most people this isn't the case. Man, I almost wanna puke thinking about having to hit another muscle group after a leg workout.

Yea I think your right actually.. and shoulders/traps are actually my strongest muscles right now.. and i think short changing them is a bad idea. Im just gonna listen to my body and do the 4day with a rest day whenever i feel i NEED it..

Also, my priority is bodybuilding.. Im a small dude still so I eat a ton and lift heavy 5-8 reps on my big lifts than my secondarys are all 8-12

 

[gram of tren]

forget the 5-8 reps if you wanna lift like a bodybuilder. stay in the 10-12 rep range, slow controlled reps, and really focus on the targeted muscle. weight isn't so relevant, so long as you're using heavy enough weight to really fatigue the muscle. try to hit 12 reps at failure with excellent form and lots of squeezing the muscle. that's the ticket.

want proof? next time you go to the gym look at some of the guys benching weight that is way too heavy for them for a few reps, with loose form...and in 6 months they will look the exact the same. leave your ego out of the gym and you'll make a lot of progress, trust me

 

[MobyDickFace]

Appreciate the info bro. Would you recommend hitting every exercise in the 10-12 rep range? Even Deadlifts n Squats?

 

[MobyDickFace]

Bump =)

 

[Dreaded Pirate Roberts]

My rule on leg day is if I can still lift after leg day I didn't lift enough.

No it's doable. If you got the time and figure out some exercise that hit both legs and shoulders you'll be good.

I agree if you worked your legs out properly your not lifting anything else.

 

[barrysanders]

that sounds horrible. If you can still do another muscle group when done with legs you need to re-think your legs workout routine. You should be exhausted to the point of fatigue..then go home and eat!!!!

However, it does depend on your goals and what your trying to do. So maybe explain that a little bit and we can help further.

 

[MobyDickFace]

that sounds horrible. If you can still do another muscle group when done with legs you need to re-think your legs workout routine. You should be exhausted to the point of fatigue..then go home and eat!!!!

However, it does depend on your goals and what your trying to do. So maybe explain that a little bit and we can help further.

After giving this some thought, this was a terrible idea and leg day in itself is horrendous. Just walking down them stairs afterwords strikes fear in my heart. haha~ shoulders and traps will have their own day as they always have...

Goal is bodybuilder physique so chest/tris, back/bis, shoulders/traps, legs - repeat ... also, some of you guys stretch this into 5 days and gives arms their own day huh? Ive always wondered about doing this but I want my chest,back, shoulders to have a higher frequency so i mix in arms at the end of chest/back days

 

[gram of tren]

After giving this some thought, this was a terrible idea and leg day in itself is horrendous. Just walking down them stairs afterwords strikes fear in my heart. haha~ shoulders and traps will have their own day as they always have...

Goal is bodybuilder physique so chest/tris, back/bis, shoulders/traps, legs - repeat ... also, some of you guys stretch this into 5 days and gives arms their own day huh? Ive always wondered about doing this but I want my chest,back, shoulders to have a higher frequency so i mix in arms at the end of chest/back days

yes give your arms a full day if you want to train like a bodybuilder.

 

[Southernfish]

yes give your arms a full day if you want to train like a bodybuilder.

Trens making some good points here, Id like to add though, and you don't necessarily need to go and do this right off the bat, its gonna be something you have to feel out. My I have made some great gains in the arm department the last few month by having a separate arm day completely but also hitting tri at the end of chest and bis at the end of back, but only maybe two exercises on these days. If you have really stubborn arm give this a try. And put you ego aside when it comes to the amount of weight your lifting, you have to use a weight that your muscles can handle with form at 100% and a weight the allows to achieve a maximum stretch and contraction

 

[MobyDickFace]

Trens making some good points here, Id like to add though, and you don't necessarily need to go and do this right off the bat, its gonna be something you have to feel out. My I have made some great gains in the arm department the last few month by having a separate arm day completely but also hitting tri at the end of chest and bis at the end of back, but only maybe two exercises on these days. If you have really stubborn arm give this a try. And put you ego aside when it comes to the amount of weight your lifting, you have to use a weight that your muscles can handle with form at 100% and a weight the allows to achieve a maximum stretch and contraction

Right on guys thanks for the advice.. How often do you take rest days?

 

[Southernfish]

I train 5 days in a row and I take one or two days off depending on how I am feeling.

 

[MobyDickFace]

So you do chest, back, shoulders, legs, arms type of split?

Also, do you have a standard routine for these days? or just focus on hypertrophy/contractions while mixing supersets/dropsets for the respected exercises for about an hour each session?

 

[DreDay187]

I train 3-4x a week and do squats each day I'm in the gym. Doing squats certainly doesn't impair me from doing anything else and I certainly don't look like I did 6months ago.