Switching things up.......

[MrMitcheyBoy]

Currently I'm training a 4 day split routine:

Monday: Chest, Triceps.

Tuesday: Legs, Calfs, Core.

Wednesday: Rest.

Thursday: Back, Biceps.

Friday: Shoulders, Calfs, Core.

Saturday/Sunday: Rest.

Usually I hit Triceps/Biceps with 2 exercises 2 sets each time because I've already given them a indirect workout when I'm working Chest/Back. With this routine I'm not getting the same results as I am the rest of my body. I've been searching around and chatting with the lads (they all have conflicting views so it's like drawing blood from a stone) I've come across what I think would be a suitable routine, just wanted to see everyone's take on it.

Monday: Chest (only hitting Triceps indirectly), Core.

Tuesday: Legs, Calfs.

Wednesday: Back (only hitting Biceps indirectly).

Thursday: Shoulders, Core.

Friday: Arms (Biceps, Triceps (light) directly), Calf's.

Saturday/Sunday: Rest.

Do you think there is enough rest? Where can I sneak in Calf's again with a suitable gap? Training Triceps the day after Shoulders over-train?

Thanks, Mitch.

 

[PITBULLLOCK]

I think you should do fine with what you have laid out. Your body will tell you if you are over training, hit it bro.

 

[donjob]

switch leg and back day, hit calves again with arms. are you doing heavy overhead press on shoulders day? if so then only do some bodywight dips or light reverse grip bench for triceps on arms day as a recovery workout, they've already been hit hard on chest and shoulders day.

 

[MrMitcheyBoy]

switch leg and back day, hit calves again with arms. are you doing heavy overhead press on shoulders day? if so then only do some bodywight dips or light reverse grip bench for triceps on arms day as a recovery workout, they've already been hit hard on chest and shoulders day.

Cheers for tips will be taking all of your advice. I was worried about hitting triceps to much instead of too less like it is now, because I do like to go heavy on the old dumbbell shoulder press's and switching back and legs day give's me the rest I need to train my calfs twice a week.

 

[donjob]

i agree with training calves twice a week, but how about more? i guarantee you do some type of weighted calve raise, correct? try this for 2 or 3 weeks and see what happens. 100 bodyweight calve raises EVERY DAY, now watch your calves grow. after this take one rest day from them and 2 of the days add some weight. i don't even use the standing or seated weighted calve raise machines anymore. i hold a 45 pound plate infront of my arms bent 90 degrees and do them, also hold the 45 pound plate overhead and do them, twice a week, sometimes once. my calves grew a half inch in one month from doing the 100 bodyweight calve raises every day, now they are maintaining and slowly grown with the added weight and less volume. screw doing 3x10 with a huge amount of weight or something similar once or twice a week, they need VOLUME, look at dancers legs. they don't even do calve raises. also do you ever do standing overhead barbell press? switch up week to week from seated dumbell press to barbell standing. i believe standing overhead barbell press i a true testament of a man's strength. i don't know why people have gotten away from it the past 20 or so years. shame on them

 

[MrMitcheyBoy]

I do like to switch it up with calf's and like you I go for high reps low weight (100lbs) on the smith machine (only muscle I use the thing for) with a platform. Also donkey calf raises for reps really get them going. I will defiantly be trying out your calves routine, seems like it will beat them into submission, which is what they need. I do switch up the seated dumbbells and standing barbell each week. I know the importance of standing exercise because it works all the core and stability muscles that you miss when seated. The only problem I have is when I'm a couple sets in and my back starts to arch so I have to lower the weight but up the reps.