robin_3_16

hers my current routine
monday chest
wednesday triceps/biceps
friday shoulders

i want to incorperate deadlifts into my routine, and also squats, but for instance i do not want to do an excercise that will work my chest on arms days while my chest is resting from the monday,
i do not currently work legs but these 2 excercises are crucial for getting bigger,
could anyone tell me when would be the best days to fit these 2 excercises intyo my training routine?
thanks a lot guys
please help

robin_3_16

also which type of deadlift would people recommend?
i.e straight back? straight leg?

#22

Both do the job really,stiff legged help out with Glutes more so i'de use that for a leg workout. Just make sure you get them into you're routine pronto! Probably one of the most important excercises there is. If you have the time, I'd try to fit in one more day and at least do a little work on you're back and legs, it will help alot! Perhaps add legs in on Monday, and back on Friday.

stern999

I do legs and back on the same day. I prefer the old fashioned deadlift and squats (deep if possible, the septics say "ATF" = Ass To Floor!). However to keep it interesting I go for a "heavy leg day, moderate back day" then the following week "heavy back day, moderate leg day".

hackskii

Tuesday: Legs: squats, leg extensions and leg curls
Thursdays: Back, (dont see it there) Pullups, Bent over rows and Deadlifts.
Friday: Shoulders

Calves, forearms and abs can be worked every day.

__________________
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Scott

Panthro

woo woo woo! No leg or back training? You aint gonna grow my friend! Legs and back are essential! They are such a big muscle groups, that when you train them heavy (squats etc) you get such an anabolic responce that it makes everything else grow too. You must train them (unless you;'ve got a very good excuse!) IMO squats, deadlifts nad bench should form the core of any BBing/Powerlifting/strongman routine

He's the split i'd recommend:

Monday: Legs and Bi's. (Squats, hack squats, leg curls, calf raises and bi curls)

Wednesday- chest, shoulders and Tris (Flat bench x 3, Inc Bench x 3, Dips x3 , Standing Push press x 3, Side raises x2 and push downs x2)

Friday- back ( Deadlifts, chins, bent over rows, pulley rows, shrugs and barbel curls)

This is similar to the routine i follow.

powerU

mon: chest/tris
tue: back/bi's (deadlifts)
thur: legs (sldl)
fri: shoulder/traps

mon and tues compliment the muscle groups worked, plus you get a break between deadlifts on tues and squats for legs on thurs (massive exercises).

I've stuck to this for 4 months and gained 22lbs (naturally).

Panthro

i used to follow powerU's split, but i'd swap thurs and friday, so you get 3 days rest between deadlift and squats. if you go heavy, you'll need to! ;)

powerU

strange - thats exactly what i've done for the last 2 weeks coz i've still felt it in my back whilst doing squats, did shoulders this morning.

one problem i am having is with the squats, i've dislocated my shoulder 3 times and my limited range of motion in the injured one is really tested holding the bar. Tried front squats - hate them!

Jock

Superjoolz is right bro....your legs and back are the largest muscle groups in your body, if you want to grow then you have to work them.

Using heavy compound exercises has powerful effects on natural test and GH levels which will do more for you than isolation exercises.

http://www.exrx.net/WeightExercises/...FullSquat.html
http://www.exrx.net/WeightExercises/...BDeadlift.html

BSF James

monday back (+ biceps)
wed chest (+ shoulders and triceps)
fri legs

I agree that back and legs should be trained opposite ends of the week to allow for better recovery. I always do deadlifts as part of my back workout rather than legs. This way, you do one of the powerlifts in every session - an ideal thing to base your training around.

T-man

I do the same as silentbob says above. Plus I train traps with back and biceps and abs with legs.

You need to start training your back and legs.

hackskii

If you only did deep squats you would have good legs. I had a friend that only did squats and leg curls and had one of the best legs I have ever seen.
With the exception of leg injury or really bad form squats should be in every guys leg routine.

__________________
35. A majority of mankind lives in the world without; few have found the world within, and yet it is the world within that makes the world without; it is therefore creative and everything which you find in your world without has been created by you in the world within.

**Master Key System**


Scott

damagedgoods

Robin, the above is good advice..When I 1st started trianign all I did was chest, arms and sholders....

I grew a bit - but it was only when I started to do legs and back properly that the size came on... your body tries to stay symetrical.... so u will hit a barrier that is hard to get beyond, even with the gear... + u will sart to look a bit strange.. I know he is not a BB but have u ever seen Peter Andre's legs... ROTFLMAO - stick boy.... niice.

robin_3_16

i actually have not bad legs
my legs used to be 22 inches at the mo they are 26 inches, so i do work them and hard, i just do deadlift on leg day, i like it, leg day is my most intense workout
managed to deadlift 140kg onerep this week, i am happy with that