Thread: Your advice, please!

Originally posted by Monolith
I think i might take your suggestion on swapping bi's and tri's. You dont think that's a lil excessive, though? Working tri's indirectly on monday, then hitting them again on friday?

I've been using that split for a while and like it. I do shoulders and triceps on Monday and chest with biceps on Friday. That seems to be enough time for the triceps to recover for the chest workout.

hey TP...

I have a question about your advice about the back. Why use the seated cable rows sparingly? Curious for my own routine...

Originally posted by jasonbrunt
hey TP...

I have a question about your advice about the back. Why use the seated cable rows sparingly? Curious for my own routine...

Because it is FAR less effective than barbell rows for building a thick back where your lats, bulge out the side of your shirt, and from behind you look like a roadmap.

Dumbbell rows, then T-bars are better alternatives.

Then said, I work in seated cables from time to time, particularly when I am drained or low in energy, or short in time.

Ugh... i just did the new "monday" routine, and im still way over 45-60 mins.

I did:
Hammer Press x3 (x2 warmups)
Flat DB Press x3
Incline DB Press x2

Seated Alt DB Curls x3
Hammer Preacher Curl x3
Standing Curl - Straight Bar x2, cambered x1 (forearms were startin to bother me)

And finally i did just 4 sets of calves... i was tired out.

All that took me about 75-90 mins. 90-105 sec RI's except on calves, which were 120.

Maybe i need to look at a 5 day split...

I can do 1 BP in 30-45 minutes, tops. If you want to shorten it, you should do chest and tris and back and bis as the tris and bis will already be warm, and you can get away with less work.

Originally posted by Twin Peak
I can do 1 BP in 30-45 minutes, tops. If you want to shorten it, you should do chest and tris and back and bis as the tris and bis will already be warm, and you can get away with less work.

Looking at the monday routine i just did, how long would that take you?

Maybe my RI's are just too long? I do tend to take my time with each rep... i seem to be a bit slower than most people at my gym, anyway.

Same, between 75-90 minutes. I take a long time to warm up.

Originally posted by Twin Peak
Same, between 75-90 minutes. I take a long time to warm up.

bah!

5 day routine it is...

Just curious...why not do the calves on the same day as the rest of your legs?

It just seems like a lot of work doing chest and bi's AND calves on the same day. It takes me about an hour to do my monday chest/bi routine, and I'm totally spent by the time I walk out of there. 5-day could be the answer too, I just read your reply about that.

Originally posted by Monolith
Looking at the monday routine i just did, how long would that take you?

Some of it may depend on the dynamics of the gym. For instance, do you have to wait for others to finish or are other people working in with you?

Not sure about your routine, but last Friday I did chest (10 sets), biceps (8) and abs (8) in about 55 minutes. Warm-up took about 10 additional minutes. I super-set the biceps and abs. Perhaps you could super-set the biceps and calves to reduce overall time.