Rissole

Hey Fit freeek,
you posted this on a different thread and i was wondering if you could answer my question...

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Scotty the Body

I use to do Delts after legs but quit because I was just to tired to really get a good delt wourkout.
However, if you keep your sets down on legs and your entire leg/delt workout is kept to around 1 hour, I don't see why you still wouldn't see good development from both.

Bottom line though, if your cutting your leg workout short just so you can get your delts done to, drop the delts for another day.

Cool

Rissole

I nail my legs every time i work out, then i nail my shoulders!!!
When i do chest i nail that followed by nailing my tris!!
When i do back i nail that followed by nailing my bi's!!
(shit i think i need a bigger hammer )
My workouts take about 1- 1 1/2hrs because i always do the ab, calf, lowerback thing.
98% of the time i have soreness in my muscles after workin out.
F/n push, push, sweat, grunt, f/n more sweat, pop a f/n blood vessel, ooo i feel crook gotta go outside for a while..... dont be a faggot get in here and puke on the floor you pussy
Sorry got carried away but thats my workout attitude.

I have felt that i have had the best delt workouts with this split
1 because my shoulders arent associated with legs at all so they are fresh when i hit them and i can lift maximal weight
2 cause my arms have at least a full days recovery between using them (arms dont get over worked)

Cool yes/no! Love your work Scotty "toight, yesh, bery toight!"

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Fit Freak

Trust me that when you say you're push'in...you could be push'in that much harder on only delts or only legs if you trained them separately. In my opinion the legs and shoulders are 2 separate and major muscle groups and therefore deinately shouldn't be trained together.

Undserstand that what you should be striving for is quality not quantity. From a physiological perspective that is too much in one session.

I'll wait for a response so we can keep the discussion moving. I have a Kinesiology background as well as Anatomy and Physiology...I'm a certified personal trainer, competitive BB too...trust me on this one....I think if you separate them you would see much better development. The soreness you're referring to could be a result of overtraining or lack of nutrients...never confuse soreness with always meaning you're training properly! There are many reasons for DOMS.

I think strength workouts should be completed within an hour if your intensity is at it's MAX...

Searching for the right balance...

Rissole

When i started my trainers split was Chest/arms, legs, back/shoulders. Notice that back/shoulders are 2 major muscle grous as well, my trainer has been doin that for 17 yrs and won the 2002 world amature titles in Itay?? His delts are like frickin balloons lol.
I liked the 'idea' of spliting arms, but you put 2 really heavy days back to back, how do you go with recovery for arms with that??

Also for me it's really hard to workout more than 3 days a week (my misses f/n hates it and i mean hates) So doing the split that way i feel that i get good recovery....(both muscle wise and misses wise)

I feel 'physiologically' up to it i guess, like, i don't think "oh shit, i still gotta do shoulders" if that's what you mean.

As far as diet goes i think it's pretty good (no comments on rice cakes please w8)

The parts where i'm going over the hour are Lowerback, calves, abs and in the stretch room, i knock it back a gear when i do those, not that i don't push as hard but i might be more inclined for a quick chat when doin those.....

I'm trying to learn as much as possible cause i'm starting to win some respect from the other guys in the gym and their starting to ask me questions, i guess they can see how far i've come. I even got a young girl ask me to train her for the fitness model comp in Sept next year (same comp as me..... but i'll be doing b/b for men )

Oh, and what's DOMS??

Thanks for your help FF

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Fit Freak

1) DOMS...delayed onset musle soreness.

2) I'm just giving my advice..you're free to train however you like.

3)I would always train legs alone...think about it would you ever train arms, shoulders, chest, and back all in one day. Your legs represent 1/2 of your entire body...give them the focus they deserve. Far too many so called bodybuilders lack serious leg development...

4) You must also recognize that all trainers are different....you must decide what is best for you. Take the info...and make your assessments.

5) A nice 3-day/week split I use on clients in your situation (which I always think is ridiculous ...the wife thing I mean...damn can't the men have a litlle free-time for something they enjoy) is the following:

Day 1 - Chest / Back / Abs
Day 2- Quads / Hams / Calves
Day 3 - Shoulders / Arms / Abs

Take a day off in between each workout. This will provide adequate rest for arms, nice lower body focus too.

I still think your old routine will eventually lead to problems...sometimes it's hard to thin l/t...how long have you been training?

LAST...you say you're not bonked after legs...tell me bro...what exercises are you doing for legs...I'm assuming leg press...lol
Try heavy barbell squats, lunges, hacks, extensions, stiff-legs, ham curls, standing calfraises, and seated calf raises...all at max out and then tell me you are fresh enough to start hitting delts with heavy overhead presses.

Searching for the right balance...

Rissole

Thats what i'm after there are alot of people here that know more than me !!



It's not that bro.. She is very willing to let me workout. I cant even explain what she hates about it. "You dont need muscles... I married you just the way you are..." etc not something i really want to talk about....

I might try that. Like i said i do abs and calves every workout, Do you think that is too much?? ( 3 sets on each)

What do you mean by "thin l/t"??
I have only been training seriously for 10mths. 2 mths of muckin around before that.


Recently i have been usin GP's p,rr,s method
Yes i feel spent but not spent enough to think "cant do shoulders"
Yes all max out!! Thats the way i train everything!! And then your partner helps you get another 2 out !! That hurts
I have my workout on my computer at work i'll post it if you want.
Thanks again FF

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Fit Freak

I meant "hard to think long-term...

Sorry about the wife thing...I mean..."you don't need muscles...I've heard that one before too many times...

Are you squating when training legs?


Do you mean 3 sets of abs and 3 sets for lower back...if so do it everyday...actually I would do more....let me know what you're doing for you core muscle workouts (abdominals/obliques/lower back) and then I'll hand out some advice...

Good luck!

Searching for the right balance...

Rissole

After all, this is how i feel about myself isn't it !!

These are my wednesday workouts
Week1
Quads
Squats 3 x 4-6
45* leg press 3 x 4-6
Single leg ext 2 x 4-6
Hamstrings/lowerback
Stiff leg Deads 2x 6-12
Lying Leg curls 3 x 6-8
Shoulders
Military press3 x 4-6
Barbell Upright row 3 x 4-6
Lat raises3 x 4-6

Week2
Quads
Leg ext
Smith squat (we dont have a hack mach)
One leg press 45*
Hamstrings/lowerback
Stiff leg Deads
Single leg curl
Shoulders
Single arm db press
Bent lat
Cable side lat

Week3
Quads
Leg extension/ Front squat 2 x 8-10
Leg ext/ Sissy squat 2 x 8-10
Dropset Lunges2 x 8-10
Hamstings/lowerback
Leg curl/ toes pointed hyperext. 2 x 8-10
Dropset single leg curl 3 x 8-10
Shoulders
Seated side lat/ smith machine press 2 x 8-10
Reverse pec dec/ Wg upright row 2 x 8 -10
Dropset Cable front raise 3 x 6-8

Yes i do 3 sets abs I vary how i do them:
Weighted fit ball crunch (off the bottom of cable cross over mach)
Hanging leg/knee raises
Hovers
Fit ball crunches with feet on the wall
I some time do obliques when doing these but havn't been doing ob's much at all
For lowerback Mondays are usually hyperext, You can see Wed and Fridays deadlifts, if i feel that i'm not getting enough recovery on lowerback i might drop to 2 days a week like not do hypers on Mon
I guess thats about it.... ahh screw it heres my full workout
Week 1
Monday
Chest
Bench press 3 x 4-6
Incline press 3 x 6-8
Decline flyes 3 x 10-12
Tris
CG bench 3 x 4-6
Skull crush 2 x 4-6
Single arm db ext 2 x 4-6
Abs
Fit ball crunch 3 x 8-10
Lower back
Hyper extension 2 x 12
Calves
Seated 3 x 6-8
Wednesday
Quads
Squats 3 x 4-6
45* leg press 3 x 4-6
Single leg ext 2 x 4-6
Hamstrings/lowerback
Stiff leg Deads 2x 6-12
Lying Leg curls 3 x 6-8
Shoulders
Military press3 x 4-6
Barbell Upright row 3 x 4-6
Lat raises3 x 4-6
Calves
Toe press 45* leg press 2 x 6-8
Abs
Hovers 3x failure
Friday
Back
Weighted wide/chin ups 3 x 4-6
Bent ova row 4 x 4-6
CG row 3 x 4-6
Shrugs 2 x 8-10
Biceps
BB curl 2 x 4-6
90* preacher 2 x 4-6
Hammer Curl 2 x 4-6
Lowerback
Deadlifts (warm up) 2 x 6-12
Calves
Standing 3 x 6-8
Abs
Hangin Knee raises 3x failure

Week 2
Monday
Chest
Decline bench 3x 8-10
Incline dumbbell 3x 8-10
Flat Fly 3x 8-10
Weighted Dips 2x 8-10
Tris
Weighted dip 3x 8-10
Pushdown 2x 8-10
Kickbacks 2x 10-12
Abs
Fit ball crunch 3x 8-10
Lower back
Hyper extension 2x 12
Calves
Seated 3x 8-12

Wednesday
Quads
Leg ext 2x 8-10
Smith/hack squat 3x 10-12
One leg press 3x 12-15
Hamstrings/lowerback
Stiff leg Deads 2x 8-10
Single leg curl 2x 8-10
Shoulders
Single arm db press 2x 8-10
Bent lat 3x 8-10
Cable side lat 2x 10-12
Calves
Toe press 45* leg press 2x 8-12
Abs
Hovers 3x failure

Friday
Back
CG weighted chins 2x 8-10
WG T-bar row 2x 8-10
Db row 2x 10-12
Pullovas 2x 12-15
Shrugs 3x 8-12
Bicep
Alternate db curl 2x 8-10
Cable curl 2x 8-10
Conc curl 2x 10-12
Lowerback
Deadlifts (warm up) 3x 6-12
Calves
Barbell toe raises 3x 8-12
Abs
Fit ball leg raises 3x 8-12

Week 3
Monday
Chest
Bench press/ Incline Fly 2 x 8-10 sup/set
Incline Bench/ Cross over 2 x 8-10 sup/set
Weighted dips 2 x 4-5 /no weight to failure
Tris
CG bench press/ pushdown 2 x 6-10
Rev grip pushdown/ incl. overhead ext. 2 x 6-10
Dropset weighted bench dip 2 x 8-10
Abs
Fit ball crunch/ Oblique supset
Lower back
hyperextension
Calves
Seated/ single+double 3x 12

Wednesday
Legs
Leg extension/ Front squat 2 x 8-10
Leg ext/ Sissy squat 2 x 8-10
Dropset Lunges2 x 8-10
Hamstings
Leg curl/ toes pointed hyperext. 2 x 8-10
Dropset single leg curl 3 x 8-10
Shoulders
Seated side lat/ hammer machine press2 x 8-10
Reverse pec dec/ Wg upright row 2 x 8 -10
Dropset Cable front raise 3 x 6-8
Calves
Toe press 45* leg press
Abs
Hovers

Friday
Back
Pullova/ Wg pulldown 2 x 8-10
Stiff arm pulldown/ reverse grip bent row 2 x 8-10
Cg seated pulley row 3 x 6-8
Biceps
Ez bar curl/ CG chin 1 x 6-10
Preacher curl/ reverse curl 1x 6-10
Dropset single arm cable curl 2 x 6-10
Lowerback
Deadlifts
Calves
Standing
Abs
Leg raises

Read it all cause that took f/n ages

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