Best Split

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    Best Split

    Hey guys,

    I'm kinda new to weight lifting... I've been in a strength and conditioning class for one year and that is the first time i worked out. So i know the basics and all that good stuff but i'm very weak. I can only bench 150 right now. I started working out everyday but I don't have a good split. I just do whatever i haven't done that weak and the muscle i will be training is also effected by whether or not i'm still sore from that muscle. Can you please help me with a split for a weak that will work all or most of the muscles.

    Thanks a lot

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    are you training for any specific sport or just to get stronger and build bigger muscles ?
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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    stronger

    Just to get stronger and lose some weight. I am 190 pounds 5 foot 9.5 inches...(ya i'm fat)... I'm pretty weak. ESPECIALLY MY LEGS. I never workout on them. I don't the right form for squatting. I have a hard time keeping the right form for 95 pounds on squat LOL. Please help me out and if anyone can help me get my squat form right it would be much appreciated. Thanks a lot guys

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    ok...what kind of equipment do you have access too ? do you go to a gym ?
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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    yes

    Yes, I am a member of bally total fitness. I have access to almost everything

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    Quote Originally Posted by zubairkhan14
    I started working out everyday but I don't have a good split.
    If you are just starting out, you don't want to workout everyday.This is wrong right from the get go.

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    I don't know, do u consider 1 year of working out to be "just starting out". I'm here to learn so let me know what i'm doing wrong and stuff.

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    By the way, right now i'm doing like:

    monday: chest
    tuesday: legs
    wednesday: shoulders
    thursday: biceps and back
    friday: triceps
    saturday: cardio/abs or maybe biceps and back again
    sunday: rest or cardio/abs

    The problem with this is that i hit triceps very hard and i'm sore till tuesday for my triceps. Like touch the muscle kinda sore. So it's hard for me to do chest on monday and i end up doing it on tuesday and my split gets messed up and stuff. Can you guys tell me a good split please.

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    plz?

    Mudge or someone please help me?

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    You dedicate a whole day to triceps??? I insist on doing chest and arms relatively close together otherwise I experience the same issues. I am switching to a style right now where triceps are done on the same day, which is not uncommon. For me 6-8 sets of triceps is about the most I will ever do, and 5-6 sets for chest (heavy pressing).

    If the way your routine is ordered is a problem, then change it.

    1) Back
    2) Chest (or Chest then Back)
    3)OFF
    4) Delts/Arms/Neck
    5) Legs
    6/7) OFF

    That was basically how I have been doing it. I have been doing chest on day one more lately, because pressing does require some of the lats. I throw in abs one or two days a week when I feel like it.

    About the only thing set in stone is legs come LAST for me.

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    this is my split:

    Day 1: Chest & Biceps
    Day 2: Quads & Hamstrings
    Day 3: Calves, Abs and HIIT cardio
    Day 4: Shoulders & Triceps
    Day 5: Back & Traps
    Day 6: Calves, Abs and HIIT cardio
    Day 7: Off or repeat cycle

    Legs & Back I'll do from 15-20 sets
    Chest, maybe 12 working sets
    Shoulders, maybe 10-12 working sets
    Triceps, 12 working sets
    Biceps, 9 working sets
    Traps, 9 working sets
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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    wait, don't you do Traps when you do shoulders? and what's HIIT cardio

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    Is there a book you guys would recommend i read to learn what exercises i can do for example for delts and stuff? how did u guys learn all of this stuff.

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    Arny's book. I am also a uber roid freak! PHEAR MEH.
    I don't train hard, eat right, and do the things I do for others. I do it for myself.



    ....did I mention the ladies too???

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    Quote Originally Posted by LAM
    this is my split:

    Day 1: Chest & Biceps
    Day 2: Quads & Hamstrings
    Day 3: Calves, Abs and HIIT cardio
    Day 4: Shoulders & Triceps
    Day 5: Back & Traps
    Day 6: Calves, Abs and HIIT cardio
    Day 7: Off or repeat cycle

    Legs & Back I'll do from 15-20 sets
    Chest, maybe 12 working sets
    Shoulders, maybe 10-12 working sets
    Triceps, 12 working sets
    Biceps, 9 working sets
    Traps, 9 working sets
    damn that is a load of work there LAM
    For me, when weight training i start suckin major a$$ if i try to go three days in a row so my current split is
    day 1: legs/calves
    day 2:shoulders/ 1 bicep/tri
    day 3: off
    day 4: chest/bicep
    day 5: off
    day 6: back/tri's
    day 7: off

    i work in cardio, abs, and calves whenever i see fit to doin them
    -Sack Up-

    "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

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    I am pretty much with LAM's work out:
    1) chest, bis
    2) legs
    3) off
    4) delts, tris
    5) back
    6) off
    7) repeat

    I get my legs done earlier in the week...'cause I hate doing them! Plus, in winter, If I do them early on in the week, they won't be too tired for when I go snow borading..
    Success leaves clues. People who produce outstanding results do specific things to create those results

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  17. #17
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    do you guys think "The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised" is a good book?

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    Aren't your triceps sore for chest? My triceps are sore for like 3-4 days

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    Quote Originally Posted by Mudge
    You dedicate a whole day to triceps??? I insist on doing chest and arms relatively close together otherwise I experience the same issues. I am switching to a style right now where triceps are done on the same day, which is not uncommon. For me 6-8 sets of triceps is about the most I will ever do, and 5-6 sets for chest (heavy pressing).

    If the way your routine is ordered is a problem, then change it.

    1) Back
    2) Chest (or Chest then Back)
    3)OFF
    4) Delts/Arms/Neck
    5) Legs
    6/7) OFF

    That was basically how I have been doing it. I have been doing chest on day one more lately, because pressing does require some of the lats. I throw in abs one or two days a week when I feel like it.

    About the only thing set in stone is legs come LAST for me.
    my routine is exactly the same as this (with chest then back), its a very good routine for puttin on mass which is what i use it for, only problem i have with it is that workout 4 takes around 1+1/2 hours to do, apart from that it ownz

    peace

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    Quote Originally Posted by zubairkhan14
    Aren't your triceps sore for chest? My triceps are sore for like 3-4 days
    from the splits we've posted, we've got a couple days in between to rest them.
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  21. #21
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    I'm even newer to bodybuilding than you seem to be, but here's the split routine that I'm using. You can find it in my journal here: http://www.ironmagazineforums.com/sh...ad.php?t=34228

    It's based off the basic routine in Arnold's book. Which by the way can be found here: http://www.amazon.com/exec/obidos/tg...glance&s=books

    I bought my copy from Border's (brick and morter) for about $27.00.


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    Quote Originally Posted by aztecwolf
    damn that is a load of work there LAM
    For me, when weight training i start suckin major a$$ if i try to go three days in a row so my current split is
    day 1: legs/calves
    day 2:shoulders/ 1 bicep/tri
    day 3: off
    day 4: chest/bicep
    day 5: off
    day 6: back/tri's
    day 7: off

    i work in cardio, abs, and calves whenever i see fit to doin them
    I don't consider training calves and abs as weight training days as they are such small body parts and take almost no time to complete. which means minimal use of ATP stores and CNS stimulation...
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

  23. #23
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    My current split (and number of sets)
    Chest/Tris (16/6-8)
    Back/Bis (same)
    Quads/Calves (12-16/8)
    Off
    Shoulders/Traps (12/6-8)
    Hams/Fores (12-16/6-8)
    Off (if I am feeling good, I start cycle again and rest on the next day)
    Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

  24. #24
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    I think there is no split finer than a simple Upper/Lower split, 4 days a week.
    yay.

  25. #25
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    Quote Originally Posted by Saturday Fever
    I think there is no split finer than a simple Upper/Lower split, 4 days a week.

    I agree. I am a fan of that or total body workouts 3 times per week.
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