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Switched up my routine

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  1. #1
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    Switched up my routine






    Starting today I switched up my routine. My biceps have always been stubborn to grow. My old routine is as follows:

    Day 1 - Back
    Day 2 - Chest
    Day 3 - Bis/Tris
    Day 4 - Shoulders
    Day 5 - Legs

    A buddy of mine suggested that I train my quads separately from my hamstrings. He told me try training my quads with my biceps and my triceps with my hamstrings. The new routine I will follow is:

    Day 1 - Back
    Day 2 - Chest
    Day 3 - Quads/Biceps
    Day 4 - Shoulders
    Day 5 - Hamstrings/Triceps

    I am hoping that I will notice a difference in my biceps. I'm not expecting much right now because I'm cutting though. I'm wondering if my biceps will grow due to the GH that my body will release when I am training my quads. It's just an idea, so I'll see how it works out for me. I am currently following the carb cycling meal plan located here...

    http://www.ironmagazineforums.com/di...lan-meals.html

    What do you guys think?
    Last edited by MissionHockey; 05-18-2011 at 08:53 PM.

  2. #2
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    Training 5 days a week isn't going to work if your goal is to grow.
    Neither is cutting.
    Does this make sense to you: You grow when you eat and you grow when you rest.
    Quote Originally Posted by sassy69 View Post
    Pink weights don't count as 'working out".

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    TooOld,

    So what do you suggest? I have always been under the impression that a five day routine was almost standard.

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    Few things. Firstly, if your goal is to increase muscle mass particularly in your biceps then throw the idea of cutting out the window for now. Your arms will not grow while you're on a cut. If your goal is to increase muscle mass right now then you should consider a bulk for a few months and then do a cut to shed some fat while preserving muscle mass. If you want your arms (and overall body) to get bigger and stronger fast I would suggest sticking to this criteria:

    1. Set up a program doing only the following lifts: bench press, shoulder press, dips, squats, bb rows, chin-ups, pull-ups and deadlifts. Go heavy on these, with proper form, in rep ranges from 6-12 reps per set.

    2. Make sure you have at least one rest day for every training day.

    3. Eat a relatively clean, high calorie, high protein diet and get enough sleep.

    Remember, your arms will grow much faster from compound lifts rather than isolation so a few sets of dips, bb rows, pull-ups and chin-ups will be much better than countless sets of isolation.

    Good luck
    To speak before you think is like wiping your ass before you shit!

  5. #5
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    Quote Originally Posted by CaptainNapalm View Post
    Few things. Firstly, if your goal is to increase muscle mass particularly in your biceps then throw the idea of cutting out the window for now. Your arms will not grow while you're on a cut. If your goal is to increase muscle mass right now then you should consider a bulk for a few months and then do a cut to shed some fat while preserving muscle mass. If you want your arms (and overall body) to get bigger and stronger fast I would suggest sticking to this criteria:

    1. Set up a program doing only the following lifts: bench press, shoulder press, dips, squats, bb rows, chin-ups, pull-ups and deadlifts. Go heavy on these, with proper form, in rep ranges from 6-12 reps per set.

    2. Make sure you have at least one rest day for every training day.

    3. Eat a relatively clean, high calorie, high protein diet and get enough sleep.

    Remember, your arms will grow much faster from compound lifts rather than isolation so a few sets of dips, bb rows, pull-ups and chin-ups will be much better than countless sets of isolation.

    Good luck
    I rather like this suggestion, but I personally have terribly slender arms and all I do is compound movements. Your schedule you posted looks just like mine, but I do not take days off for days of training. Just two a week, and work different sections so they don't overlap too much.

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