Training advice - UK-Muscle Body Building Community

Stevo · 06-03-2006, 01:05 PM

Been training for a while on a 3 day week mon, wed, fri split routine.
For example Training chest, triceps, legs on mon then back, biceps shoulders, on wed then repeat so train same routine twice one week but once the next.
Using 2 sets for each bodypart with 4 sets on the first exercise then 3 sets on the second exercise for 6-10 reps.

My question is do you think im overtraining when i repeat the same workout in the same week.
A few guys in the gym keep saying id benefit more from training each bodypart once a week all the time.
Im one week into a test enan cycle so would it be best to stick with what im doing till end of cycle something to measure againnst or do you agree with the once a week principal ????

**big** · 06-03-2006, 01:13 PM

Are you gaining on that routine?

**Tinytom** · 06-03-2006, 01:15 PM

Personally I'd change to a 4 day split and do this

Mon - Chest and Delts
Tues - Back and Traps

Wed - Rest

Thurs - Legs
Fri - Arms

Sat and Sun - rest

That is a max blood volume orientated training schedule i.e. get all the blood in one area and work that area to the fullest.

If you did for example chest and legs you've got all the blood going to the chest and then down to the legs, plus you've got two major muscle groups in there. I always train my quads alone or with calves simply because of the type of work you have to do to legs to make them grow.

I sometimes train hamstrings with calves because they tie in together behind the knee.

Or hamstrings and back because the hams are involved indirectly with bent over exercises and deadlifts.

If you have to do 3 day a week training I would do this

Mon - Chest,Delts,Biceps

Wed - Legs

Fri - Back, Traps, Triceps

Mon - Legs, but hamstrings first

Wed - delts,Chest biceps

Fri - Legs, quads first

Mon - Back, Traps, Triceps

and so on...

**Tinytom** · 06-03-2006, 01:17 PM

Quote:

Originally Posted by big

Are you gaining on that routine?

If the answer is yes then forget changing your system, it's working.

Inch High · 06-03-2006, 02:35 PM

What are the best exercises to do for quads/hamstrings?

Stevo · 06-03-2006, 10:09 PM

Quote:

Originally Posted by big

Are you gaining on that routine?

Was gaining well but hit a bit of a plateau lately.
Hoping the gear will help push me back to increasing the gains again.

Was thinking of changing routine when starting the gear but unsure whether a change of routine would compliment the gear or best to stick with what ive been doing and wait and see if start gaining again, and if reach plateau after the gear then change routine.

**big** · 06-03-2006, 10:55 PM

Quote:

Originally Posted by Stevo

Was gaining well but hit a bit of a plateau lately.
Hoping the gear will help push me back to increasing the gains again.

Was thinking of changing routine when starting the gear but unsure whether a change of routine would compliment the gear or best to stick with what ive been doing and wait and see if start gaining again, and if reach plateau after the gear then change routine.

If you've stalled on your routine, change it. The best use of gear is NOT to push you past a plateau in your training. The best use of gear is to compliment a training program which is currently working.

Change your routine as soon as you plateau.

**Tinytom** · 07-03-2006, 08:50 AM

Quote:

Originally Posted by Inch High

What are the best exercises to do for quads/hamstrings?

For specific quads then I would say front squats. I do these and much prefer them over regular squats. Leg Press is my second favourite.

I've also started doing dumbell lunges around the gym with light weight (12kg) this compliments the other two.

For hamstrings you can't beat romanian deadlifts for size and thickness. Stiff leg deads for a strecthing and thickening of the fibres - however SLDL prevent you from using a lot of weight so not the best for size IMO

SIngle leg curls are my fav hamstring exercise, pure isolation.

BIG-UNC · 09-03-2006, 08:19 AM

sorry to but in lads but what are romanian dead lifts and SLDL tiny tom and would it differ for some one my size 6' thanks

Stevo · 13-03-2006, 08:42 PM

[quote=Tinytom]Personally I'd change to a 4 day split and do this

Mon - Chest and Delts
Tues - Back and Traps

Wed - Rest

Thurs - Legs
Fri - Arms

Sat and Sun - rest

That is a max blood volume orientated training schedule i.e. get all the blood in one area and work that area to the fullest.

quote]

Thought i would try the above with basically the same excercises as i did on my old routing but meaning as only one day per week on each muscle group do a few more sets and up intensity.
Never done traps on there own before so meaning as im traing back with them and will do romainian deadlifts my traps will be hit anyway, so thought about doin 3 or 4 sets of shrugs only for traps..wat do you reckon ???
Gonna do d/lifts, chins and rows for back then shrugs then hit the showers !!!!!

John · 13-03-2006, 09:42 PM

http://www.bodybuilding.com/fun/exer...anian+Deadlift

sldl are just below the others.

BIG-UNC · 23-03-2006, 06:44 AM

^^^^^^^^^^^^^^ the only difference i can see in this is that he's got

both hands facing the same way!!!!! please explain if i'm missing something

john cheers...unc

06-03-2006, 01:05 PM	#1 (permalink)
Stevo Newbie Trainer Join Date: Mar 2005 Posts: 89	Training advice Been training for a while on a 3 day week mon, wed, fri split routine. For example Training chest, triceps, legs on mon then back, biceps shoulders, on wed then repeat so train same routine twice one week but once the next. Using 2 sets for each bodypart with 4 sets on the first exercise then 3 sets on the second exercise for 6-10 reps. My question is do you think im overtraining when i repeat the same workout in the same week. A few guys in the gym keep saying id benefit more from training each bodypart once a week all the time. Im one week into a test enan cycle so would it be best to stick with what im doing till end of cycle something to measure againnst or do you agree with the once a week principal ????

06-03-2006, 01:13 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,420	Are you gaining on that routine? __________________ 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.

06-03-2006, 01:15 PM	#3 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,896	Personally I'd change to a 4 day split and do this Mon - Chest and Delts Tues - Back and Traps Wed - Rest Thurs - Legs Fri - Arms Sat and Sun - rest That is a max blood volume orientated training schedule i.e. get all the blood in one area and work that area to the fullest. If you did for example chest and legs you've got all the blood going to the chest and then down to the legs, plus you've got two major muscle groups in there. I always train my quads alone or with calves simply because of the type of work you have to do to legs to make them grow. I sometimes train hamstrings with calves because they tie in together behind the knee. Or hamstrings and back because the hams are involved indirectly with bent over exercises and deadlifts. If you have to do 3 day a week training I would do this Mon - Chest,Delts,Biceps Wed - Legs Fri - Back, Traps, Triceps Mon - Legs, but hamstrings first Wed - delts,Chest biceps Fri - Legs, quads first Mon - Back, Traps, Triceps and so on... __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at 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. Sponsored by Extreme Nutrition - Almost an unfair advantage

09-03-2006, 08:19 AM	#9 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	sorry to but in lads but what are romanian dead lifts and SLDL tiny tom and would it differ for some one my size 6' thanks __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-03-2006, 09:42 PM	#11 (permalink)
John EFBB Winner Join Date: Jun 2004 Posts: 4,245	Romanian Deadlift http://www.bodybuilding.com/fun/exer...anian+Deadlift sldl are just below the others. __________________ *“We can't solve problems by using the same kind of thinking we used when we created them.”* Last edited by John; 13-03-2006 at 09:46 PM.

06-03-2006, 02:35 PM	#5 (permalink)
Inch High 5'5" - 8st 2lbs - trying to make 10st Join Date: Apr 2005 Location: Manchester la la la Posts: 119	What are the best exercises to do for quads/hamstrings?

13-03-2006, 08:42 PM	#10 (permalink)
Stevo Newbie Trainer Join Date: Mar 2005 Posts: 89	[quote=Tinytom]Personally I'd change to a 4 day split and do this Mon - Chest and Delts Tues - Back and Traps Wed - Rest Thurs - Legs Fri - Arms Sat and Sun - rest That is a max blood volume orientated training schedule i.e. get all the blood in one area and work that area to the fullest. quote] Thought i would try the above with basically the same excercises as i did on my old routing but meaning as only one day per week on each muscle group do a few more sets and up intensity. Never done traps on there own before so meaning as im traing back with them and will do romainian deadlifts my traps will be hit anyway, so thought about doin 3 or 4 sets of shrugs only for traps..wat do you reckon ??? Gonna do d/lifts, chins and rows for back then shrugs then hit the showers !!!!!

23-03-2006, 06:44 AM	#12 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	^^^^^^^^^^^^^^ the only difference i can see in this is that he's got both hands facing the same way!!!!! please explain if i'm missing something john cheers...unc