nathanlowe

Until my rugby season starts again i can go to the gym
mondays, tuesdays, wednesdays, thursdays, fridays, saturdays.

If i were to decide to train 4 times a week. What workouts could be done but not having set days.For example
week 1 - monday, wed, fri, sat
week 2 - monday, tues, thurs, sat

etc ?

thanks. Im looking for strength and size

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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Lost Soul

upper
lower
rest day
rinse and repeat
rest day

OR

chest/shoulders
back/traps
off
off
legs
arms
off

OR

horizontal
lower quad dominant
off
off
verticle
lower hip/hamstring dominant

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For every William Llewellyn there are 100 Willy Wonkers copy and pasting information they have no idea on yet are congratulated by 1000s of Umpa Lumpas who look like they have never seen inside of a gym.


“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

The more posts I read on peoples steroid use the harder I find it to spot internet trolls

ParaManiac

Mon - back/bi's
Wed - shoulders
Thurs - legs
Sat - chest/tri

Or 3 day

Mon - push

wed - pull

sat - legs

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nathanlowe

Would it not be better to do something like
monday - back
wed - arms
friday - legs and shoulders
sat chest

back and chest on there own because theyre a big muscle group ?

Whats the workout where people do chest and bis ?
and each muscle group is done twice in a week ?

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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Lost Soul

nope

triceps and assisting delts take a tw4tting the day before chest?

again not universally, many ways to train chest and back together with upper and lower splits as well as the horizontal and verticle split

million and one ways to do that but 3 day would be

chest and bi
off
back and tri
off
legs and shoulders
off
off

for example

Throw away the rule book on what you have read and embrace alternative methods

all manner in ways to train

__________________
For every William Llewellyn there are 100 Willy Wonkers copy and pasting information they have no idea on yet are congratulated by 1000s of Umpa Lumpas who look like they have never seen inside of a gym.


“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

The more posts I read on peoples steroid use the harder I find it to spot internet trolls

nathanlowe

Ok. Here the question.

Would my strength benefit more in a month by doing

OR
chest and bi
off
back and tri
off
legs and shoulders
off
off

Mon - back/bi's
Wed - shoulders
Thurs - legs
Sat - chest/tri

OR
chest and tris
back and bis
shoulder and legs
THen on the last day start cycycle again so chest and tris 2 x in week 1 ?

Ino its all down to me training etc but which is more proven ?
Novice questions but got to learn somewhere.

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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Lost Soul

If you are strength training ideally you should not even bother doing isolation sh1te

3 days of FBRs or a 3 day split

OR

upper
lower
off
upper
lower
off
off

all with compounds in a low rep range

what you outline above is a simple 3 day split to include isolation work and can be done anyway round but not ideal for strength training

your strength work should simply revolve around the big movements and they can be hammered 3 times a week on full body routines, nice low reps and some explosive work to boot

__________________
For every William Llewellyn there are 100 Willy Wonkers copy and pasting information they have no idea on yet are congratulated by 1000s of Umpa Lumpas who look like they have never seen inside of a gym.


“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

The more posts I read on peoples steroid use the harder I find it to spot internet trolls

TH&S

No need to train 4 times a week amigo. You won't benefit from it.

Twice weekly on a Push/Pull split. Or 3 times per week.

Theres an example 3 day split in the link on my siggy.

Your playing rugby right? So why waste a day on arms?

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D: 220 | B: 110 | S: 170 | Target: 550

Reesy

I personally do this:

Monday - Back/bi's
Wednesday - Chest and tris
Friday - Legs
Sunday - Shoudlers and tris

3 or 4 Compound movements per day. That's about 20 -25 mins weight training each time. Keep it simple and put similar groups together. I.e. do chin ups which hit both back and bi's, so do them on the same day. Triceps are hit by bench and military press.

Easy as. Dont over complicate things. Find a routine that works for you and do that for 2 months, then change up a bit.

TH&S

Tri's twice per week....?

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D: 220 | B: 110 | S: 170 | Target: 550

Lost Soul

But that will serve minimal purpose for rugby strength and explosive power training.
Bodybuilding training differs significantly

__________________
For every William Llewellyn there are 100 Willy Wonkers copy and pasting information they have no idea on yet are congratulated by 1000s of Umpa Lumpas who look like they have never seen inside of a gym.


“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

The more posts I read on peoples steroid use the harder I find it to spot internet trolls

nathanlowe

I understand about my workout should include compound movements and power movements.

Maybe ?
monday - chest n tris
wednesday - back and bis
thurs or fri - legs and shoulders
fri or sat etc - focus on power ?

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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Lost Soul

Show me a:

Movement
rep range
tempo

For power and compounds on biceps alone?

__________________
For every William Llewellyn there are 100 Willy Wonkers copy and pasting information they have no idea on yet are congratulated by 1000s of Umpa Lumpas who look like they have never seen inside of a gym.


“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

The more posts I read on peoples steroid use the harder I find it to spot internet trolls

nathanlowe

There isnt a compound movement which just does the biceps as that would be an isolation.
Deads and rows do the biceps. That is what i mean. In my training journal i have my workout posted.

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Lost Soul

you dont need to isolate biceps for rugby

if you want to post your plan here for help, fire away but i doubt many will root through your journal to find it my friend

Google rugby training plans and you will end up with:

2 day full body routines
plyometrics/explosive/strength

laced with

SAQ/drills/base endurance

You will not find a 3 day bodybuilding split

__________________
For every William Llewellyn there are 100 Willy Wonkers copy and pasting information they have no idea on yet are congratulated by 1000s of Umpa Lumpas who look like they have never seen inside of a gym.


“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

The more posts I read on peoples steroid use the harder I find it to spot internet trolls