w/o mucsles every other day? [Forum Archive]

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w/o mucsles every other day?

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Posted by: VipeR

Well, I have been doing this for about 6 months and for the most part it has worked for me. I do Chest+Shoulders on one day and biceps+triceps another with occasional sqauts here and there(about once a week). My dad has done this when he played football back in high school, so I just followed his footsteps. Since I started I could only 1RM(max) bench 115..now i can do 185(very hard though) My chest and arms have gotten bigger and i have gained about 15 pounds(dont know if its all muscle)and have low bf. I rarely miss a workout and try to eat healthly well balanced meals. My question is even though i have add impressive gains(to me atleast) is overtraining still an issue for me? If it is should I just change my schedule around or not? I really dont wanna change because I am liking the results im getting and I dont think I could handle working my Chest/Shoulders, Biceps/Triceps just once a week. Thanks to anyone who answers this..(P.S.) I am 15(16 in 2 months) and about 5'10 155lbs

I will post pics of the results of my body...

-Alex

Posted by: kensterz

Overtraining is possible for anyone. If you did this consistently and have not had any problems, you probably are not overtraining. It's sometimes useful to change around your schedule when you need it, otherwise you should be fine.

Posted by: WilliamB

SQUATS!....Do more.

Posted by: LAM

it's next to impossible for a newbie to resistance training to overtrain. your workout is lacking the 2 biggest bodyparts, back and legs...

Posted by: Mudge

Big titts and no back? Hmm. Need the back to complete the look. Shoulders dont hardly need any work IMO.

Ahh Grandpas legs. Nothing like 'em. Believe it or not, a lot of women are not into stick legs. Although I of course assume you are training for yourself.

Posted by: VipeR

Well, I do butterflies with a smith(yea i know smith's suck) and I think that works out some of the back(correct me if im wrong)... Like I said I already do squats about once a week(same as you guys do) But for the most part I already have a strong lower body (calves and quads) from playing football and running all my life.... But yes I use a smith machine for everything except biceps(barbell)... Its the only thing I can do for now...You have to be 16 to go to a gym(by yourself) and at school I cant get weight training as one of my classes... So the only thing I can use is the home smith machine

Posted by: Mudge

Butterflys? Those are a chest movement, I am wondering if you are describing a dumbell rear lateral - but how you would be using a smith for that I dont know. Describe the movement perhaps...

Posted by: VipeR

This is not the type of smith that I have but its simular... The butterfly thing im talking about is the one circled in the image...

Posted by: CowPimp

That's not nearly enough back work. As well, if you are bringing those pads to the front of you, then you are working your chest. If you are bringing it to your back, then you are only working your posterior deltoids.

Posted by: VipeR

Could you prescribe some back excersise's except deadlift... I dont have any dumbells either... Just free weights

Posted by: Mudge

Oh, if you are using the butterfly attachment "backwards" that is a rear deltoid movement. I do those with dumbells, one set. I stopped doing them for awhile, rows hit the rear delts a bit as well.

I like rows, various kinds of rows. If you just have a barbell then that means bent over rows, and pullups if you have a pullup bar - or pulldowns. I also like good mornings on leg day for my back, just have to watch your form very carefully on those and the weights you use.

Posted by: CowPimp

Agreed, rows are the way to go. Pullups and chinups are also great. Get yourself a $10-15 pullup bar the screws into the door jamb.

Posted by: VipeR

Thanks.. But for shoulders what exercises do you guys think I should do with the smith?(the one above).. I grab that wide bar with a overhand grip and pull down to my chin, I also take some free weights hold it out to the side of me and just move my arm up and down(i feel it in my shoulder aswell).. Would that be good?

Posted by: peach_lover

currenty I am in cutting and I my training routine is like this,,

Day 1: Chest + frond shoulder + tricep
Day 2: Cardio + ABS
Day 3: Back + Behind neck shoulder + Traps
Day 4: Cardio + ABS
Day 5: Legs + Bicep
Day 6: Cardio + ABS
Day 7: Off

What are your inputs about this training routine?

Posted by: Pumpster

I'd suggest doing rows and chins or pulldowns for back for example, and seated military presses or dumbbell lateral raises for shoulders. Ensure that a couple of minutes are taken to get good warmups before each muscle is hit, to avoid injury as you get stronger. Important, even if it doesn't seem so at the time.

As far as your training, the only variation i'd suggest would be that if you add back and shoulder exercises and maybe some more squats, your body might benefit from a recovery day after each 2-day cycle. Also consider buying protein powder and drinking it mixed in liquids between meals for a few weeks, stop for a few weeks and then repeat.

With the Smith Machine and pulley, you can cover all the bases and go to failure without a spotter. Do the butterflies facing in the direction that hits the chest, in which case they're a good complement to benches.

Posted by: BigDyl

He'd rather keep them get-away-sticks.

Yeah, your workout may have worked up until now, but get ready to learn what a plateau is.

Posted by: Pumpster

Pronounced plateaus might be a long way off at his stage actually; you're probably jealous.

Posted by: BigDyl

I am.

Posted by: CowPimp

Quote:

Originally Posted by VipeR

Thanks.. But for shoulders what exercises do you guys think I should do with the smith?(the one above).. I grab that wide bar with a overhand grip and pull down to my chin, I also take some free weights hold it out to the side of me and just move my arm up and down(i feel it in my shoulder aswell).. Would that be good?

Military presses and upright rows are great. Perpendicular rows would be good for the posterior deltoids.

Posted by: VipeR

BUMP
Sorry about my mis-informed posts i made 6 months ago.. Ive gained alot of knowledge form this site, I still go on everyday and learn something new

.. Now that I look back, I cant believe what I was saying.... Yes, but now I have joined a local gym(powerhouse) and have a 5 day split going on...
Monday- Chest+Triceps
Tuesday- Back+Biceps
Wednesday- Shoulders+Abs
Thursday- Legs
Friday- Abs+Tiny bit of cardio 10-15mins(on a bulk)

And for military press(NOT behind head), it seems that this exercise is working my traps... is that what it's designed for?? I rarely ever feel any delt burn there..But side laterals, thats another question

But yea.. I just bought an elite membership... So I will get the status next time Robert comes on(I think)...

Posted by: NEW_IN_THE_GAME

monday:chest and biceps
tuesday:back and triceps
thursday:hams, quads, glutes, calves
friday:shoulders, and occasional forearms

Posted by: VipeR

Quote:

Originally Posted by NEW_IN_THE_GAME

monday:chest and biceps
tuesday:back and triceps

hmm then you would be working triceps+biceps 2 days in a row

Posted by: NEW_IN_THE_GAME

well i want making any progress the other way, you know bi's and back, tries and chest.
so i will try jay cutlers way

Posted by: NeedMuscleMass

Quote:

Originally Posted by VipeR

BUMP
Sorry about my mis-informed posts i made 6 months ago.. Ive gained alot of knowledge form this site, I still go on everyday and learn something new

But yea.. I just bought an elite membership... So I will get the status next time Robert comes on(I think)...

After 2 days on try to take a day off inbetween.

Posted by: Tough Old Man

Row Row your boat. Bent over rows, T-Bar rows, 1 arm rows, Pullups, Chin ups, lat bar pulldowns, Low pulley rows

Posted by: VipeR

Quote:

Originally Posted by Tough Old Man

Row Row your boat. Bent over rows, T-Bar rows, 1 arm rows, Pullups, Chin ups, lat bar pulldowns, Low pulley rows

I LOVE Laying T-Bar rows.. I also do Cable Rows and a Lat Pulldown type of machine... The one thing I am lacking are any type of chin or pullups

Posted by: Tough Old Man

Well I do T-bars standing but to ea there own. Just do heavy pulldowns for the lats

Posted by: VipeR

Quote:

Originally Posted by Tough Old Man

Well I do T-bars standing but to ea there own. Just do heavy pulldowns for the lats

Well I would do standing.. But the way their set up you cant...This is what mine is like...

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w/o mucsles every other day?

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