wer do i fit abs into 6day split - UK-Muscle Body Building Community

unhappy gym goe · 25-06-2007, 06:38 PM

hi can someone help with this workout ive just started doing
mon-biceps-21s,cable curls,hammer curls,incline curls,preacher curls

tue-triceps-kick backs,skull crushers,cable pushdowns,overhead extensions

wed-chest-crossovers,decline press,incline press,bench press,flyes

thur-shoulders-shrugs,upright row,front delt raise,side delt raise,dumbbell press,reverse flyes

fri-back-bent over row,pulldowns wide grip,pull ups,superman

sat-legs- deadlifts,curls,press,raises,squats

cardio 3/4 mornings before breakie 30 mins each day what should i do with abs is my main question but if any1 could comment on workout also would be great

**big** · 25-06-2007, 07:50 PM

That is a LOT of work done in quite an unusual order. Are you actually gaining on that routine?

tiptoe · 26-06-2007, 11:10 AM

yeah thats a bit of a strange order. i'd be really overtrained on that!

chrisj22 · 26-06-2007, 11:49 AM

I wouldn't even bother training abs TBH.

leeston · 26-06-2007, 11:55 AM

why two days of arms and then chest shoulders and back days. Dude your arms are getting way too much attention there!

Bi's and Tris are only small muscle groups and dont need a day of there own.

squat_this · 26-06-2007, 12:47 PM

Is this the order you do your exercises in, or is it a list of possible exercises and you do a couple from the list for each bodypart?

unhappy gym goe · 26-06-2007, 05:07 PM

this is a list of exercises i do oin the nights,im just new so this is just a plan ive done to see what you guys think cause ive already had amazing advise from here thought id see what you thought of my programme,so what should i change?whole routine the order i do them my split?

squat_this · 26-06-2007, 08:01 PM

Ok mate, first things first...6 days is way too much, you will be overtraining = no gains. i would recommend a 3 day split, some would recommend a 4 day split but certainly no more. An example spilt is
Mon: Legs & Shoulders
Wed: Chest & Tri's
Fri: Back and Bi's

These workouts should be about an hour max. Get in the gym, warm up, train intensely (ie. no standing about on the phone) and then get out!
For large muscle groups i do 3-4 different exercises for 3 sets. For small muscle groups (ie. Biceps) i do 2 exercises of 3 sets. You workouts should be based around compound movements: Squats (quads), Deadlift (Hams & Back), Bench Press (Chest), Military Press (Shoulders). These exercises are overall mass builders...what i mean by this is that squatting is far better for arm growth than bicep curls! Ever seen someone in the gym with massive legs but small arms??? I thought not!

Workout a new routine mate and post it up. To answer your original question, with the extra free days you will have from only training 3 or 4 times a week, abs can be done on these days.

As a side note, 21's are an exercise to use when you've hit a plateau, not an exercise to use every week. I see people in the gym doing 21's for biceps every week and it really annoys me!

unhappy gym goe · 27-06-2007, 04:54 PM

ok will think of new workout and post it today,and thanks for the info

deejpj · 27-06-2007, 05:19 PM

Quote:

Originally Posted by leeston

why two days of arms and then chest shoulders and back days. Dude your arms are getting way too much attention there!

Bi's and Tris are only small muscle groups and dont need a day of there own.

well everyone is different and know if you are overtraining. I mean some ppl i know only train arms once a week and i mean iv been training my arms 3 times a week recently and they are gaining really well and dont ache next morning and i hit them hard. Its all to do with genetics on how much you can train a body part

leeston · 27-06-2007, 05:41 PM

deejp, why arms three times a week?

Do you do legs three times or chest three times? Surely genetics would play a part in these areas also?

Do you train arms three times a week because they are your glory muscles or show muscles?

deejpj · 27-06-2007, 06:16 PM

legs twice and chest 3 times a week. legs only twice cos i cycle alot awell so get a lil worn out.

i train them 3 times a week cos i can. I mean if i can and for me its not overtraining then why not eh

**big** · 28-06-2007, 07:57 PM

Quote:

Originally Posted by deejpj

i train them 3 times a week cos i can. I mean if i can and for me its not overtraining then why not eh

Absolutely - agree entirely, as long as you are progressing well.

What sort of progress have you had on your lifts over the past year or so?

leeston · 28-06-2007, 08:29 PM

good on yer mate. I find once a week more than enough.

Ifits working, keep it up!

25-06-2007, 06:38 PM	#1 (permalink)
unhappy gym goe Newbie Trainer Join Date: Nov 2006 Location: glasow Posts: 56	wer do i fit abs into 6day split hi can someone help with this workout ive just started doing mon-biceps-21s,cable curls,hammer curls,incline curls,preacher curls tue-triceps-kick backs,skull crushers,cable pushdowns,overhead extensions wed-chest-crossovers,decline press,incline press,bench press,flyes thur-shoulders-shrugs,upright row,front delt raise,side delt raise,dumbbell press,reverse flyes fri-back-bent over row,pulldowns wide grip,pull ups,superman sat-legs- deadlifts,curls,press,raises,squats cardio 3/4 mornings before breakie 30 mins each day what should i do with abs is my main question but if any1 could comment on workout also would be great

25-06-2007, 07:50 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,277	Re: wer do i fit abs into 6day split That is a LOT of work done in quite an unusual order. Are you actually 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.

26-06-2007, 11:10 AM	#3 (permalink)
tiptoe Gym Addict Join Date: Jun 2007 Posts: 106	Re: wer do i fit abs into 6day split yeah thats a bit of a strange order. i'd be really overtrained on that!

26-06-2007, 11:55 AM	#5 (permalink)
leeston Any more chicken and I will start clucking!! Join Date: May 2006 Location: Birmingham, West Midlandshire Posts: 2,322	Re: wer do i fit abs into 6day split why two days of arms and then chest shoulders and back days. Dude your arms are getting way too much attention there! Bi's and Tris are only small muscle groups and dont need a day of there own. __________________ Gobal terror they say that we are at war................ but I dont have time for that 'cos them bills keep dropping through my door. Suburban Knights, Hard-Fi To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-06-2007, 12:47 PM	#6 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,349	Re: wer do i fit abs into 6day split Is this the order you do your exercises in, or is it a list of possible exercises and you do a couple from the list for each bodypart? __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

26-06-2007, 05:07 PM	#7 (permalink)
unhappy gym goe Newbie Trainer Join Date: Nov 2006 Location: glasow Posts: 56	Re: wer do i fit abs into 6day split this is a list of exercises i do oin the nights,im just new so this is just a plan ive done to see what you guys think cause ive already had amazing advise from here thought id see what you thought of my programme,so what should i change?whole routine the order i do them my split?

26-06-2007, 08:01 PM	#8 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,349	Re: wer do i fit abs into 6day split Ok mate, first things first...6 days is way too much, you will be overtraining = no gains. i would recommend a 3 day split, some would recommend a 4 day split but certainly no more. An example spilt is Mon: Legs & Shoulders Wed: Chest & Tri's Fri: Back and Bi's These workouts should be about an hour max. Get in the gym, warm up, train intensely (ie. no standing about on the phone) and then get out! For large muscle groups i do 3-4 different exercises for 3 sets. For small muscle groups (ie. Biceps) i do 2 exercises of 3 sets. You workouts should be based around compound movements: Squats (quads), Deadlift (Hams & Back), Bench Press (Chest), Military Press (Shoulders). These exercises are overall mass builders...what i mean by this is that squatting is far better for arm growth than bicep curls! Ever seen someone in the gym with massive legs but small arms??? I thought not! Workout a new routine mate and post it up. To answer your original question, with the extra free days you will have from only training 3 or 4 times a week, abs can be done on these days. As a side note, 21's are an exercise to use when you've hit a plateau, not an exercise to use every week. I see people in the gym doing 21's for biceps every week and it really annoys me! __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

27-06-2007, 04:54 PM	#9 (permalink)
unhappy gym goe Newbie Trainer Join Date: Nov 2006 Location: glasow Posts: 56	Re: wer do i fit abs into 6day split ok will think of new workout and post it today,and thanks for the info

27-06-2007, 05:41 PM	#11 (permalink)
leeston Any more chicken and I will start clucking!! Join Date: May 2006 Location: Birmingham, West Midlandshire Posts: 2,322	Re: wer do i fit abs into 6day split deejp, why arms three times a week? Do you do legs three times or chest three times? Surely genetics would play a part in these areas also? Do you train arms three times a week because they are your glory muscles or show muscles? __________________ Gobal terror they say that we are at war................ but I dont have time for that 'cos them bills keep dropping through my door. Suburban Knights, Hard-Fi To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-06-2007, 06:16 PM	#12 (permalink)
deejpj Gaining muscle Join Date: Apr 2007 Posts: 370	Re: wer do i fit abs into 6day split legs twice and chest 3 times a week. legs only twice cos i cycle alot awell so get a lil worn out. i train them 3 times a week cos i can. I mean if i can and for me its not overtraining then why not eh __________________ All I have in this world is my balls, and my word, and I don't break 'em for no one, jou understand?" Tony Montana - Scarface To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-06-2007, 08:29 PM	#14 (permalink)
leeston Any more chicken and I will start clucking!! Join Date: May 2006 Location: Birmingham, West Midlandshire Posts: 2,322	Re: wer do i fit abs into 6day split good on yer mate. I find once a week more than enough. Ifits working, keep it up! __________________ Gobal terror they say that we are at war................ but I dont have time for that 'cos them bills keep dropping through my door. Suburban Knights, Hard-Fi To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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