GET BIG WORKOUT - UK-Muscle Body Building Community

Killerkeane · 13-07-2004, 11:49 AM

well, done chest yesterday, this is what im doing now.

Monday- Chest+Tris
Tuesday-Back+bi's
Wednesday-Legs+Shoulders
Thursday- Day off
Friday-Chest +tris
Saturday-Backs+Bi's
Sunday+Legs

I keep my workout down to 30 mins by using supersets, i think this workout is hitting the major muscles hard enough to spur serious growth, which is what it is all about.
I think this looks sound but would appreciate the advice anyway.
I use compound exercises like bench, shoulder press, squats, deadlifts so i think it looks good?
Cheers

Panthro · 13-07-2004, 12:06 PM

toooo much, even with only 30 min sessions that'll lead to over training IMO mate..3 days in a row is too much for the body to handle

Greyphantom · 13-07-2004, 12:08 PM

Quote:

Originally Posted by Panthro

toooo much, even with only 30 min sessions that'll lead to over training IMO mate..3 days in a row is too much for the body to handle

Especially if youre training at heavy intensity levels...

powerU · 13-07-2004, 12:14 PM

i do the same split now, just once a week though (gone from 4 to 3 days).

What you're doing there is gonna hammer your tri's 3 times a week every other day - you'll compromise all your upper body workouts with that.

Panthro · 13-07-2004, 12:15 PM

Quote:

Originally Posted by powerU

What you're doing there is gonna hammer your tri's 3 times a week every other day - you'll compromise all your upper body workouts with that.

very good point too mate! couldnt agree more

winger · 13-07-2004, 01:37 PM

Killer on the first chest day only do bench. On the second chest day do inclines. That way you wont be doing more sets for that muscle group, but will still hit it twice a week. That goes for back too. First day do widening and the next back day do thickening. Shoulders you only have there once so I wont comment.

OnePack · 13-07-2004, 01:44 PM

wow..only 4 days to recover. i only do each body part oce a week at most as it takes at least a week for me to recover even with creatine. well done!

Sam_UK · 13-07-2004, 04:07 PM

If it's working for you then keep going

It looks like a steroids routine lol

winger · 13-07-2004, 04:17 PM

He hasn't tried it yet but I say go for it. What is the worst that can happen not make gains for a few weeks. The body adapts fast so if he eats real good and gets a ton of sleep it might work for him. Super setting you cant go as heavy so it might not tear down like pushing the heavy weights. Its a change for him anyway.

ONE SMART COOKIE · 13-07-2004, 04:43 PM

Panthro training 3 days in a row isnt too much i`m training the upperbody for 3 straight days then switching to lowerbody for 3 straight days then repeat the whole cycle for 21 days straight then have 7 full days off.

matracabergfan,if your only managing to just recover after 7 full days rest from one workout,your training way way too much,in the long run(gains wise)your doing yourself a lot of damage,your over taxing your central nervous sytem and by working to the point I think your are your starting to force your body to constrict your veins and arteries etc to stop them from rupturing from over pumping the muscles.

Another way he could plan the routine is by doing compound movements in the first part of the week then do isolation movements at the end of the week.

IMO,all muscles should be worked "AT LEAST" twice a week to help with growth and recovery,that being the second workout helps to shift and clear away all the built up lactic acid and toxins that accumalate after a heavy sesh which in turn in their own right are the main factors as to why we dont always grow because they are holding back the nutrients from getting threw.

At one time everybody and I mean everybody used to train a muscle twice a week wether they were on gear or not.

Panthro · 13-07-2004, 04:47 PM

Quote:

Originally Posted by ONE SMART COOKI

Panthro training 3 days in a row isnt too much i`m training the upperbody for 3 straight days then switching to lowerbody for 3 straight days then repeat the whole cycle for 21 days straight then have 7 full days off..

i agree to a certain degree, especially as you follow the old skool routines (infact, are we going to get to see the sourcerers apprentices soon? I am very interested and at some point would like to subject myself to your wicked ways! ), but i think for killerkeane it would result in overtraining, although i wont ever disagree with you in principle as you were involved in this before i was born and know millions more times what i do!!!

ONE SMART COOKIE · 13-07-2004, 05:08 PM

Quote:

Originally Posted by Panthro

i agree to a certain degree, especially as you follow the old skool routines (infact, are we going to get to see the sourcerers apprentices soon? I am very interested and at some point would like to subject myself to your wicked ways! ), but i think for killerkeane it would result in overtraining, although i wont ever disagree with you in principle as you were involved in this before i was born and know millions more times what i do!!!

Thanks panthro,nice words,

The apprentices will be under wraps till end of the year(sorry)but you can join anytime you want as I have just taken on a couple more so the cookie family is growing like a virus outta control and will soon dominate the bbing world and I will be king once more,hahahahaha

No seriously anytime mate.

All killerleane has to do is is learn to listen to his bod and its feedback that way he can avoid the overtraining and keep the tissue growing and full all the time.

Heres what I would suggest
Monday chest/back/shoulders.4 set of twelve reps doing one compound exercise for each body part.
Tuesday Biceps/triceps/forearm,same as above
Wednesday.thighs/hams/calves thighs and hams 4 sets 15 reps and calves 4 sets 20reps
Thursday rest and cheat day with food.
Friday same as monday but using isolation exercises for 4 sets 15 reps
saturday same as above and bodyparts as tuesday
Sunday Same bodyparts as wednesday but up reps to 20 for thighs/hams and 30 for calves
Monday eat like a starving viking and repeat all over again doing it for no more than 3 weeks then taking atleast 5 full days off.

winger · 13-07-2004, 05:38 PM

Here is a routine that I just started this week. I did it about a year ago and I really liked it.

Monday
Chest-----------Flat bench
Back------------Pull ups wide, pull ups close grip
Tuesday
Legs------------Squats
Wednesday
Shoulders------Dumbell military presses
Tricepts--------Standing tricept extensions
Thursday
Off--------------Yea hoo
Friday
Chest----------Inclines
Back-----------Low cable rows, single arm db rows
Saturday
Shoulders-----Side lateral raises, shrugs
Bicepts--------Standing hammer curls, preacher bench

The purpose of this routine is to overlap the body but not to do more sets per week. I did this routine before and you feel strong in every lift. The key is to keep the body guessing. Next week I do the same body parts on the same day but change excercises. So it take 3 weeks to get back to this routine again. If it sound confusing pm me. The only flaw that I see is on friday and saturday. My bicepts get worked 2 days in a row. I could work them on wednesday but I only have 17 minutes to train on my lunch break. I go very heavy staying in the 8-10 range saving my strength for the work set. Feel free to critique my routine. I am a big boy and I can take it. Infact I invite you to critique it. Bring on the flames

ONE SMART COOKIE · 13-07-2004, 05:54 PM

Quote:

Originally Posted by winger

I invite you to critique it. Bring on the flames

Here we go then just my opinions

Flat benches,horrible exercise too much front delt action and makes the pecs look droopy and narrow for a lot of people.

Squats,too much glute work for most people,big butts and over development of the obliques and abs due to having to stabilise the body.

Military presses,too much front delt again.

standing tricep extensions,will probably lead to a lot of body movement to get the weight up and then injury.

Shrugs,why develop the traps directly as over developed traps make you look narrow in the delts and throw the symmetry out of the window and anyway they get worked indeirectly with back and shoulder work.

When your working your back and chest together you might as well throw delts in there too as both bodyparts are working the delts a hell of a lot.

Hows that.

winger · 13-07-2004, 06:26 PM

Quote:

Originally Posted by ONE SMART COOKI

Here we go then just my opinions

Flat benches,horrible exercise too much front delt action and makes the pecs look droopy and narrow for a lot of people.

Squats,too much glute work for most people,big butts and over development of the obliques and abs due to having to stabilise the body.

Military presses,too much front delt again.

standing tricep extensions,will probably lead to a lot of body movement to get the weight up and then injury.

Shrugs,why develop the traps directly as over developed traps make you look narrow in the delts and throw the symmetry out of the window and anyway they get worked indeirectly with back and shoulder work.

When your working your back and chest together you might as well throw delts in there too as both bodyparts are working the delts a hell of a lot.

Hows that.

I think that was a feable attempt. You can do better than that. Bench hits the pecks and the whole peck. Dont even go there about the upper and lower chest. As far as hitting front delts so what is wrong with some big front delts.

Squats hands down builds the biggest and best legs around. It produces more natural growth hormone than any other excercise period.
Standing tricepts pre stretch the tries and gets you a much better workout than pushdowns or kickbacks. Come on you know this stuff.
Shrugs I dont have traps so now what................lol

If you think I am overtraining my shoulders look again. 6 sets for chest, 8-12 for back because it is the biggest sheet of muscle. 6 sets for shoulders. This is in a weeks time.
Do those power lifters have small droopy narrow pecks............lol
Go back and brainstorm with Jimmy and come up with something better...........lol

13-07-2004, 11:49 AM	#1 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	GET BIG WORKOUT well, done chest yesterday, this is what im doing now. Monday- Chest+Tris Tuesday-Back+bi's Wednesday-Legs+Shoulders Thursday- Day off Friday-Chest +tris Saturday-Backs+Bi's Sunday+Legs I keep my workout down to 30 mins by using supersets, i think this workout is hitting the major muscles hard enough to spur serious growth, which is what it is all about. I think this looks sound but would appreciate the advice anyway. I use compound exercises like bench, shoulder press, squats, deadlifts so i think it looks good? Cheers __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

13-07-2004, 12:06 PM	#2 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,508	toooo much, even with only 30 min sessions that'll lead to over training IMO mate..3 days in a row is too much for the body to handle __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

13-07-2004, 01:37 PM	#6 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	Killer on the first chest day only do bench. On the second chest day do inclines. That way you wont be doing more sets for that muscle group, but will still hit it twice a week. That goes for back too. First day do widening and the next back day do thickening. Shoulders you only have there once so I wont comment. __________________ 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.

13-07-2004, 01:44 PM	#7 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	wow..only 4 days to recover. i only do each body part oce a week at most as it takes at least a week for me to recover even with creatine. well done! __________________ Thank you.

13-07-2004, 04:07 PM	#8 (permalink)
Sam_UK Gym Addict Join Date: May 2004 Location: UK Posts: 100	If it's working for you then keep going It looks like a steroids routine lol __________________ *Currently:* Height: 6'0, Weight: 200lbs, BF: 15% Arms: 16", Chest: 44", Thighs: 26"

13-07-2004, 12:14 PM	#4 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	i do the same split now, just once a week though (gone from 4 to 3 days). What you're doing there is gonna hammer your tri's 3 times a week every other day - you'll compromise all your upper body workouts with that.

13-07-2004, 04:17 PM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	He hasn't tried it yet but I say go for it. What is the worst that can happen not make gains for a few weeks. The body adapts fast so if he eats real good and gets a ton of sleep it might work for him. Super setting you cant go as heavy so it might not tear down like pushing the heavy weights. Its a change for him anyway. __________________ 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.

13-07-2004, 04:43 PM	#10 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Panthro training 3 days in a row isnt too much i`m training the upperbody for 3 straight days then switching to lowerbody for 3 straight days then repeat the whole cycle for 21 days straight then have 7 full days off. matracabergfan,if your only managing to just recover after 7 full days rest from one workout,your training way way too much,in the long run(gains wise)your doing yourself a lot of damage,your over taxing your central nervous sytem and by working to the point I think your are your starting to force your body to constrict your veins and arteries etc to stop them from rupturing from over pumping the muscles. Another way he could plan the routine is by doing compound movements in the first part of the week then do isolation movements at the end of the week. IMO,all muscles should be worked "AT LEAST" twice a week to help with growth and recovery,that being the second workout helps to shift and clear away all the built up lactic acid and toxins that accumalate after a heavy sesh which in turn in their own right are the main factors as to why we dont always grow because they are holding back the nutrients from getting threw. At one time everybody and I mean everybody used to train a muscle twice a week wether they were on gear or not.

13-07-2004, 05:38 PM	#13 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,216 Blog Entries: 1	Here is a routine that I just started this week. I did it about a year ago and I really liked it. Monday Chest-----------Flat bench Back------------Pull ups wide, pull ups close grip Tuesday Legs------------Squats Wednesday Shoulders------Dumbell military presses Tricepts--------Standing tricept extensions Thursday Off--------------Yea hoo Friday Chest----------Inclines Back-----------Low cable rows, single arm db rows Saturday Shoulders-----Side lateral raises, shrugs Bicepts--------Standing hammer curls, preacher bench The purpose of this routine is to overlap the body but not to do more sets per week. I did this routine before and you feel strong in every lift. The key is to keep the body guessing. Next week I do the same body parts on the same day but change excercises. So it take 3 weeks to get back to this routine again. If it sound confusing pm me. The only flaw that I see is on friday and saturday. My bicepts get worked 2 days in a row. I could work them on wednesday but I only have 17 minutes to train on my lunch break. I go very heavy staying in the 8-10 range saving my strength for the work set. Feel free to critique my routine. I am a big boy and I can take it. Infact I invite you to critique it. Bring on the flames __________________ 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.