Liam

I work to failure on all my exercises. I got sore for the first week but now my body doesn't seem to react in that way.

chrisj22

If your chest is knackered (for example) & your next session is shoulders, just take the extra day off, it'll do you good.

offo

i have soreness back of my neck cocnnecting to shoulders... i think its down to upright bar rows i think__ or some thing i am tired upperbody and it shud be an extra day off cuz of the work out i doing but my mate wnats to train tomorrow sucha bloody pain when ya partner wants to do diffo to u innit may do cardio instead and spare me the unessercary of doing it

Tall

Dual Factor Training anyone...?

Con your posts are hillarious!!

snafu

Right, I got a copy of my routine today and here it is as follows:

(Alternating between):
Chin Ups 2x10
Dips 2x10

Bench Press 3x8/10

Compond Row 3x8/10

Pec Fly 3x8/10

Lat Pull-down 3x8/10

(Alternating between):
Conc curls 2x8/10 (each arm)
Tricep dips 2x15

(Alternating between):
Bi-cep curls with twist 2x10 (each arm)
Tricep kick backs 2x10 (each arm)

(Alternating between):
Seated leg press 2x10
Leg extension 2x10

(Alternating between):
Dumbell shoulder press 3x8/10
Front raises 2x10 (each arm)

Ab crunches on ball 2x15

Back extensions on ball 2x15


And my diet on any given day is generally:

(1)4 x Weetabix, 2 x hardboiled eggs

Go to gym

(2)A couple of cheese and ham sandwiches on wholemeal bread and a piece of fruit

(3)Chicken/beef/pork with new/sweet potatoes and loads of veg

(4)A couple more sandwiches as above with another piece of fruit

(5)Another meal of chicken/beef/pork with new/sweet potatoes and loads of veg

(6)Bowl of tuna and cottage cheese

On top of the above I'll also easily get through a carton of Tropicana fresh Orange Juice, 2 or 3 pints of water and 4 or 5 cups of strong coffee.

Any words of advice or general comments would be much appreciated!

Cheers

hackskii

You do all that in one day?
That looks difficult to me.
Potential for overtraining is there.

snafu

Ok, so I asked the guy at the gym if this was the best routine for someone who wants to bulk up - he said it's not but that I need to do it for 6 weeks just as like a 'warm-up' to doing a more demanding routine.. - Does this make any sense or am I being ripped off for my membership subs at thsi place?

hackskii

You can do that but how many times a week?
8 sets for back.
8 sets for chest (some indirect).
4 sets of bicep
4 sets of tricep
5 sets for shoulders
4 sets for legs.

Ok, in theory this would be enough but you are not working your hamstrings and overall legs enough.
If the intensity was fairly low you can do this a couple or few times a week.
But if the intensity is high then forget it, you would be overtraining.......

Split routines are my cup of tea.........................