bigggdoggg
New member
i was in the anabolic forums and they sent me here . my gains arent as good enymore and i need to work on my routine.
help!with workout routine.
- Thread starter bigggdoggg
- Start date
bigggdoggg
New member
my routine is monday chest back, tuesday bis tris,wendsday shoulders and traps.thursday legs abs. thats my workout i need a way beyyer one pleeeease help
joshbeam1
New member
try this.....bigggdoggg said:
MOnday- Back/bis (DEADLIFTS, ROWS, abs, curls)
Tues- Chest/shoudlers/tris ( BENCH, lateral raises(for shoulders- front, middle and rear), tri pushdowns (after u bench), rotor cuff work
Thurs- Legs (SQUAT, Abs, calf raises, Good mornings)
*the capitalized words are most important.....major movements- dls, bench, squats*
Give that a try
Up your calories, lots of protien, milk, don't leave out veggies, fruits and efa's
bigggdoggg
New member
is this enough to get really good bulk? and a few question there isnt m uch in there for chest?and shoulders. never usedto do deadlifts will this make a big difference? i want to get agood abs too
PowerBuilder
New member
bigggdoggg said:
I've always thought that that type of split joshbeam1 mentioned is the best. You are truly working only chest, shoulders, and tris on one workout, then your lats and bis on another, and then lower body on another. Muscles worked in more than one workout are really only for support on one of the days, not involved in contracting. One thing that I disagree with is doing deads on back day. I think that it makes more sense to do Deadlifts on Legs day. It is quite more similar of a lift to squatting than it is to pull-ups or curls. Like squats, deadlifts work your both your legs and your lowerback. The main difference is that they also work your traps hard (which you don't need to do on your Upper back day). You could alternate squats and deads every week on leg day, or do both lifts on one day. In Iron Addict's top five lifting routines look at the Hardgainer Style Routine done three days a week. You can modify it to add as much VOLUME as you see fit. Just remember focus on compound movements with this split:
Day 1 Chest/Shoulders/Tris
Day 2 off
Day 3 Upperback(Lats)/Bis
Day 4 off
Day 5 Quads,Hams and Lowerback(Spinal Erectors)
Day 6 off
Last edited:
Vennom96
New member
No wonder you're not making gains. You're doing chest and back on Monday. When doing chest, you're using a lot of triceps and when you do back you use a lot of bi's. Then the very next day you're using your tri's and bi's again when they got beat up the day before. And then the next day you're doing shoulders, and when doing pressing movements, you're involving your tri's so thats hitting tri's in some way shape or form 3 days in a row.
bigggdoggg
New member
what u ean by compound movements? And if possible could u write out weekely plan and the different workouts for each i really need to start all over with mine so help is needed and apprechiated.
PowerBuilder
New member
bigggdoggg said:
OK, well this is something like what I do:
Warmup and then shoot for your personal best on all of these sets.
Monday:
Bench Press 2 x 6-8
Military Press 2 x 6-8
Z-Bar Extensions (skull crushers) 2 x 10-12
Wednesday:
Pull-Up 3 x 6-8 (use assistance.or weighted belt if needed)
T-Bar Row 2 x 6-8
Standing Alternating Dumbell Curl 2 x 10-12
Friday:
Squats 4 x 5-20 (I start with a 5 rep heavy set and lower the weight, ending with a 20 rep set)
Leg Curls 2 x 10-12
Add each of Abs, Calves, Forearms somewhere, or add them to all three workouts if you want
bigggdoggg
New member
see from what i do now i feel like thats not enogh am i just over training myself i do like 5-6 different exercises?
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