change of routine - UK-Muscle Body Building Community

Bulldog · 04-03-2004, 02:20 PM

I dont know if this is right place to post this but...... anyway Im thinking of incresing my workout days. My objective has always been mass increase, I saw 3.5 inch increase in chest, 1.5 inch increase in bi's and 1 inch increase in hams,12 pounds heavier in 3/4 months under the following routine. ( Ill keep details on the down low). I eat many meals and protein e.d.
Mon- Back/Bi's- Rows, lat bar pulldown, Pullups, Ez curls and preacher curls,Dbell curls
Wed- Legs-squats, leg ext., leg curls, calve raises
Fri- chest,shoulders, triceps-bech flat incline decline, flyes,Side lateral raise,shoulder press, shrugs, dips and tricep ext.
Abs every workout.
But for the last 2/3 months Ive seen no increase, hit a wall so to speak, so I got on the juice. While Im on the juice I wonder if should breakdown my routine into 5 days M-F. Like this.
Mon-Back
Tues-tric, shoulders
Wed-legs
Thurs-Bi's
Fri- Chest
Will there be enough time between days for muscle to heal ( example mon is back, but bi's will get worked anyway, will they be ok come thurs for a workout, and will my arms handle the workout for fri, thats chest day). Hope that makes sense. Feel free to switch, add, or change Im open for opinions thanks.

**hackskii** · 04-03-2004, 06:30 PM

On gear that would be fine.
I think you might have been overtraining a bit if you got stale.
I think bench, inclines, declines and flys might be overdoing it a bit. Especially if you were doing any more than 4 sets each exercise.
3 presses and a fly is kindof rough
Shoulders are ok.
Triceps might get bombed a little bit cuz of the 3 presses.
Biceps might get bombed too with the 3 exercises after back.
Legs are cool.

Now for the new routine. On gear this is fine.
recouperation wont be a problem at all. Very close to what I do like this:
Monday:chest
Tuesday: Back
Wednesday:Legs
Thursday: Shoulders
Friday: bicep and triceps suppersetted each other.

See how it is close to mine? I push my bench 4 days out from the shoulders as I want the bench up. Now if my concern was shoulders I would push the shoulders 4 days out from chest. The extra day helps me. But on gear it wont matter at all.

Bulldog · 05-03-2004, 02:12 AM

Ok thanks hacskii

BSF James · 07-03-2004, 10:40 AM

I quite often do a similar split to that, and I'm natural, so training on gear that way should be no problem. Hackskii's way of splitting it up is very good. That way you get to train biceps and triceps together, and there is no significant overlap with recuperation of individual muscle groups.

Your suggested training split is fine bulldog, except I'd be tempted to move chest to monday and shuffle the rest down a space. I think biceps play an important antagonistic role in chest exercises, and any soreness there would impair your chest lifts. I'm also not sure if biceps really need a training session all to themselves.

Bulldog · 07-03-2004, 03:16 PM

I agree that chest should go to monday and Ill rearrange the others to accomidate that. Thanks silentbob Ill start this routine tomorrow.

04-03-2004, 02:20 PM	#1 (permalink)
Bulldog Gym Addict Join Date: Jan 2004 Posts: 109	change of routine I dont know if this is right place to post this but...... anyway Im thinking of incresing my workout days. My objective has always been mass increase, I saw 3.5 inch increase in chest, 1.5 inch increase in bi's and 1 inch increase in hams,12 pounds heavier in 3/4 months under the following routine. ( Ill keep details on the down low). I eat many meals and protein e.d. Mon- Back/Bi's- Rows, lat bar pulldown, Pullups, Ez curls and preacher curls,Dbell curls Wed- Legs-squats, leg ext., leg curls, calve raises Fri- chest,shoulders, triceps-bech flat incline decline, flyes,Side lateral raise,shoulder press, shrugs, dips and tricep ext. Abs every workout. But for the last 2/3 months Ive seen no increase, hit a wall so to speak, so I got on the juice. While Im on the juice I wonder if should breakdown my routine into 5 days M-F. Like this. Mon-Back Tues-tric, shoulders Wed-legs Thurs-Bi's Fri- Chest Will there be enough time between days for muscle to heal ( example mon is back, but bi's will get worked anyway, will they be ok come thurs for a workout, and will my arms handle the workout for fri, thats chest day). Hope that makes sense. Feel free to switch, add, or change Im open for opinions thanks.

04-03-2004, 06:30 PM	#2 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,517	On gear that would be fine. I think you might have been overtraining a bit if you got stale. I think bench, inclines, declines and flys might be overdoing it a bit. Especially if you were doing any more than 4 sets each exercise. 3 presses and a fly is kindof rough Shoulders are ok. Triceps might get bombed a little bit cuz of the 3 presses. Biceps might get bombed too with the 3 exercises after back. Legs are cool. Now for the new routine. On gear this is fine. recouperation wont be a problem at all. Very close to what I do like this: Monday:chest Tuesday: Back Wednesday:Legs Thursday: Shoulders Friday: bicep and triceps suppersetted each other. See how it is close to mine? I push my bench 4 days out from the shoulders as I want the bench up. Now if my concern was shoulders I would push the shoulders 4 days out from chest. The extra day helps me. But on gear it wont matter at all. __________________ "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.

07-03-2004, 10:40 AM	#4 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,252	I quite often do a similar split to that, and I'm natural, so training on gear that way should be no problem. Hackskii's way of splitting it up is very good. That way you get to train biceps and triceps together, and there is no significant overlap with recuperation of individual muscle groups. Your suggested training split is fine bulldog, except I'd be tempted to move chest to monday and shuffle the rest down a space. I think biceps play an important antagonistic role in chest exercises, and any soreness there would impair your chest lifts. I'm also not sure if biceps really need a training session all to themselves. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

05-03-2004, 02:12 AM	#3 (permalink)
Bulldog Gym Addict Join Date: Jan 2004 Posts: 109	Ok thanks hacskii

07-03-2004, 03:16 PM	#5 (permalink)
Bulldog Gym Addict Join Date: Jan 2004 Posts: 109	I agree that chest should go to monday and Ill rearrange the others to accomidate that. Thanks silentbob Ill start this routine tomorrow.