HELP NEEDED!! - UK-Muscle Body Building Community

fits · 06-10-2005, 08:37 AM

Hello people

I would like help with a routine, I have access to a free gym, great, but not a regular hours job so i can only get there as and when. I was doing a 3 day split, all's good for 2 weeks then i dont get to the gym for 10 or 12 days, the bloke i work with just picks up where he left off but i dont feel this is good for me.

I started a full body routine, but buy the time i do the last couple of body parts im not too motivated so i am trying a two day split now. This i feel is ok for me, if i get the chance ill do two days then two off then back on etc, but if i do have more days off than i'd like, im not too worried.

I have been doing a RegX 'type' training where i do a warm up or two then just one work set, aiming for a target number of reps, if i make it, next session i up the weight if i dont i drop it. Im not sure this is any good as my sleep, and diet are not very good either (lost cause eh) so one week i went in and got 9 reps on a weight, 2 weeks later i only managed 3!!! (it was ofter two days where i worked a 21 hour shift, 4 hours sleep then 16 hour shift followed by a good 7 hours sleep)

So what im asking is, lol, any one got any ideas for a two day split and what kind of set/rep rage would you use. The only thing i dont like is puting shoulders and chest on the same workout. It needs to be fast too as i can get called to work any time

Currently i am doing
Day One

Bench press
Peckdec
Squat
Calf raises
Leg Ex
Shrugs

Day two

Shoulder press
upright Rows
Seated Row
Lat Pulls
Tri Pushdown
DB Preacher Curl

ANY advice would be good

Snorbitz1uk · 06-10-2005, 09:10 AM

I would have thought that doing shugs on day 1 would affect your ability to do shoulder press etc.. on day 2. I would also try to do 3-4 sets rather than 1 starting with a lighter weight. with doing pec dec and bench press you are not working your full chest either? maybe you should add an incline dumbell press in there.

Snorbitz1uk · 06-10-2005, 09:11 AM

Also your tricepts have 3 heads and you are only doing 1 excesize on them, you may need to do 2 more things on them.

**big** · 06-10-2005, 09:42 AM

Click on the link in my sig and use the 2-day routine in there. Start off light and add a small amount of weight each week.

ONE SMART COOKIE · 06-10-2005, 12:20 PM

20 reps squats (1 set)
Benching 1 set
Deadlifts 1 set

Do twice a week..should cover most of your bodyparts till you have time to do a more regular routine..

DB · 06-10-2005, 01:01 PM

add a clean and jerk into cookies routine and thats spot on imo clean and jerk

**hackskii** · 06-10-2005, 10:00 PM

Ok
Squat before any other exercise first and foremost.
Squats can raise test levels and are the big exercise for legs and core strength.
Then bench
I myself don’t like the peckdec, I think inclines would be better served here.
Or you could do dips instead and drop the triceps on day two,
So you would tie in with chest and hit the triceps using a compound exercise.

I also hope you have a rest day or two between these routines otherwise you will have to go to a traditional push pull kind of routine.

Clean and jerks are awesome, no need for deads or upright rows if you do those, include the press at the top and you can drop military press too.
Clean and jerks or clean and press are one of the best overall exercises you can do for core strength, sprinters even do these.

fits · 06-10-2005, 11:48 PM

Thanks lads, I see so many different oppinions, i realy struggle to make up my mind, like a f****** women some times lol (sorry ladies)

i think ill do the compounds and start concentrating on just trying to get up to some decent weights. " day split. SHoudl i go for 4 to 6 rep range? 3 sets?

**hackskii** · 07-10-2005, 01:52 AM

Hey man, what ever reps you feel like training at.

Depends, some guys get good results on reps and some get results on singles and doubles.

Do what motivates you and you will grow no matter what.
Keep a journal if you want to track your progress.
Doing this will help big time with strenght.

Weigh yourself, keep tabs on what is going on.
You wont see it with your eye but others can.

06-10-2005, 08:37 AM	#1 (permalink)
fits Getting HUGE! Join Date: Feb 2004 Location: East London Posts: 1,340	HELP NEEDED!! Hello people I would like help with a routine, I have access to a free gym, great, but not a regular hours job so i can only get there as and when. I was doing a 3 day split, all's good for 2 weeks then i dont get to the gym for 10 or 12 days, the bloke i work with just picks up where he left off but i dont feel this is good for me. I started a full body routine, but buy the time i do the last couple of body parts im not too motivated so i am trying a two day split now. This i feel is ok for me, if i get the chance ill do two days then two off then back on etc, but if i do have more days off than i'd like, im not too worried. I have been doing a RegX 'type' training where i do a warm up or two then just one work set, aiming for a target number of reps, if i make it, next session i up the weight if i dont i drop it. Im not sure this is any good as my sleep, and diet are not very good either (lost cause eh) so one week i went in and got 9 reps on a weight, 2 weeks later i only managed 3!!! (it was ofter two days where i worked a 21 hour shift, 4 hours sleep then 16 hour shift followed by a good 7 hours sleep) So what im asking is, lol, any one got any ideas for a two day split and what kind of set/rep rage would you use. The only thing i dont like is puting shoulders and chest on the same workout. It needs to be fast too as i can get called to work any time Currently i am doing Day One Bench press Peckdec Squat Calf raises Leg Ex Shrugs Day two Shoulder press upright Rows Seated Row Lat Pulls Tri Pushdown DB Preacher Curl ANY advice would be good

06-10-2005, 09:10 AM	#2 (permalink)
Snorbitz1uk Naked Join Date: Sep 2005 Location: Hitchin, Hertfordshire Posts: 816	I would have thought that doing shugs on day 1 would affect your ability to do shoulder press etc.. on day 2. I would also try to do 3-4 sets rather than 1 starting with a lighter weight. with doing pec dec and bench press you are not working your full chest either? maybe you should add an incline dumbell press in there. __________________ [quote]I very much doubt a 4 week cycle of anything apart from chips is going to cause super huge gains and stretch marks mate.[quote]

06-10-2005, 09:11 AM	#3 (permalink)
Snorbitz1uk Naked Join Date: Sep 2005 Location: Hitchin, Hertfordshire Posts: 816	Also your tricepts have 3 heads and you are only doing 1 excesize on them, you may need to do 2 more things on them. __________________ [quote]I very much doubt a 4 week cycle of anything apart from chips is going to cause super huge gains and stretch marks mate.[quote]

06-10-2005, 09:42 AM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Click on the link in my sig and use the 2-day routine in there. Start off light and add a small amount of weight each week. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-10-2005, 01:01 PM	#6 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,220	add a clean and jerk into cookies routine and thats spot on imo clean and jerk __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-10-2005, 12:20 PM	#5 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	20 reps squats (1 set) Benching 1 set Deadlifts 1 set Do twice a week..should cover most of your bodyparts till you have time to do a more regular routine..

06-10-2005, 10:00 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,135	Ok Squat before any other exercise first and foremost. Squats can raise test levels and are the big exercise for legs and core strength. Then bench I myself don’t like the peckdec, I think inclines would be better served here. Or you could do dips instead and drop the triceps on day two, So you would tie in with chest and hit the triceps using a compound exercise. I also hope you have a rest day or two between these routines otherwise you will have to go to a traditional push pull kind of routine. Clean and jerks are awesome, no need for deads or upright rows if you do those, include the press at the top and you can drop military press too. Clean and jerks or clean and press are one of the best overall exercises you can do for core strength, sprinters even do these. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-10-2005, 11:48 PM	#8 (permalink)
fits Getting HUGE! Join Date: Feb 2004 Location: East London Posts: 1,340	Thanks lads, I see so many different oppinions, i realy struggle to make up my mind, like a f****** women some times lol (sorry ladies) i think ill do the compounds and start concentrating on just trying to get up to some decent weights. " day split. SHoudl i go for 4 to 6 rep range? 3 sets?

07-10-2005, 01:52 AM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,135	Hey man, what ever reps you feel like training at. Depends, some guys get good results on reps and some get results on singles and doubles. Do what motivates you and you will grow no matter what. Keep a journal if you want to track your progress. Doing this will help big time with strenght. Weigh yourself, keep tabs on what is going on. You wont see it with your eye but others can. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.