j.m.

Hiya,

I have recently joined my local gym because I was getting fed up with my multi gym in the garage.

Anyway, The gym is closed on sundays & my football training goes on later now it is lighter for longer so I dont have time to go then.

So the days I can go to the gym are tuesday, wednesday, thursday, friday & saturday.

Currently I do 2 training days & repeat these twice a week & then train abs on a saturday. Im only doing this routing for about another 4 weeks & then he said he is going to change it to a 5 (one day for abs) day routine with different things on each day.

I am doing (starting this week)

Tuesday: Delts, Lats & triceps.

Wednesday: Chest, Biceps & legs

Thursday: Delts, Lats & triceps

Friday: Chest, Biceps & legs

Saturday: Abs

The routine is fine & have heard of people doing 4 days on & 2 days rest but I wouldnt know myself is this is ok.

I was thinking of putting Abs in the middle to give the other body parts a bit of a rest. And then maybe alternating the other exercises each week so they each baod part gets a bit of an extra rest on a thursday & sunday. Hope that bit made sence.

Please tell me what you think.

cheers
James

shorty

sounds like a bit too much there mate.....your repeating exercises in the space of two days.....thats going to lead to over training!!!

try out this split

id workout 4 days and rest for 3

day 1 chest and triceps

day 2 legs and abs

day 3 shoulder & traps

day 4 back and biceps

Unless your on gear then 4 days is enough mate!!!

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j.m.

Thats the sort of routing that I am starting in a few weeks mate.

Currently im only doing 2 or 3 sets or 8 reps per exercise so im not doing to much but know what you mean.

I might split days into 2 & only do 4 days in total then mate if thats the general opinion.

Any other opinions?

Thanks alot
James

big

IMO, in general, you have to be pretty gifted genetically in order to recover and grow from 4 or 5 reasonable intensity lifting days a week, particularly without gear.

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chrisj22

I used to do 5 days straight, until I read more & more posts saying day a day, have a day's rest, etc.

Works wonders.

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j.m.

If I change it to this does it sound better?

Monday - Rest

Tuesday - Delts, Tri's & Lats

Wednesday - Legs, Chest, Biceps & a little bit for Traps

Thursday - Rest

Friday - Abs, Delts & Tri's

Saturday - Chest & Biceps & Lats

Sunday - Rest

That would be my current workout made a bit smaller & only training legs once a week because I do plenty of running & cycling that would hit them anyway.

What do you think of this?

The workout will be changing into a proper 4 day routine in a few weeks but they are trying to get things like my left shoulder to around the same standard as my right one as my right is quite a bit stronger & the same with arms in that way.

cheers
James

big

It looks pretty much the same as how it looked before you changed it... you're just trying to squeeze as much as you can into a week, and that's not always the best way of doing things. Of course, a lot of the success/failure of a routine depends on the volume and intensity per-session, so you'll need to list up everything for a proper analysis. Saying "I'm doing delts on Tuesdays and Fridays" could mean you're planning on doing 15 sets to failure each session, or it could mean you're planning on doing 3 sets of 5 keeping 2-3 reps from failure each session. I can tell you now which is more likely to work for most people

IMO, from where it looks like you're trying to go with your training, my instinct is that it is going to overtrain most people and is too complex. I know for sure if I went with any kind of intensity on triceps (Tuesday), I wouldn't be lifting much on the wednesday push exercises (chest).

By all means give it a try and see how you get on, but why not use a proper tried and tested routine, like a simple compound 5x5 if you like some volume, or a HIT style routine if you prefer to go more intense and back off on the volume. Both styles used by many people for many years, and yet still as effective as it always has been

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hackskii

Well, I want to add that when doing shoulders and chest, front delts get hit with both of those, along with triceps.

When doing back work indirectly you are hitting biceps along with the back.

So, if you do (I will use your first routein as an example):
Tuesday: Delts, Lats & triceps. You are hitting shoulders, triceps, back and indirectly biceps

Wednesday: Chest, Biceps & legs, you are hitting, chest, shoulders indirectly from chest, triceps indirectly from chest, biceps and legs. At this point you overlapped everything but legs.

Thursday: Delts, Lats & triceps, again shoulders, back, triceps, indirect work from lats you hit biceps, overlapping everything but legs and chest

Friday: Chest, Biceps & legs, indirect work of triceps from chest, bicep and legs, and some delt work from the chest. Overlapping everything but legs, and back.

So althought it looks like you are hitting the body twice a week you are really hitting the smaller muscle groups like bicep and triceps 4 times a week all in a row.
If the rest of your body grew your arms surely would not.
Beings that they are the smaller of all your muscle groups they actually require less training.

If it was me, I would try to get more time off and do something like a push pull. Once you get done with the other lifts like chest or delts, the triceps are totally pre-fetigued, they at this point would require little work.

Can you see how the overlap is looking now?

You grow during rest, there would be little recovery using that routine.

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generator

I think i've been overtraining for months doing a similar self designed routine as j.m. I've not seen great results, probably cos also like intense training.
I'm currently planning to start on the single factor compound training twice a week.
I'll see how it goes.