Reply With QuoteJust a few Q's,
Why do you think once a weak upper body workouts are not enough?
Your doing 6 sets I see, but how many exercises are you doing per muscle? One?
Whats your age and experience?
One thing I noticed right away was that your doing arms the day before chest and back, I'd switch that around right away as your sore arms are going to hold your chest and back progress down.
Critique my modified BFLlifting routine
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07-06-2003, 09:12 AM #1Registered User
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Critique my modified BFLlifting routine
Since one day for an entire upper body workout wasn't enough for me, I decided to split it up but incorporate the same type of sets as BFL. I don't know if this is a good setup or not, but it will definitel work each muscle more than in the original BFL setup.
Mon: tris/bis
Tues: chest/back
Wed: shoulders/abs
Thurs: Legs
Fri-Sun: off or cardio
cardio as needed/every day, every other day
for each of these muscle groups i was thinking of doing the following sets
12x
10x
8x
6x
12x
12x
Now for the first 4 sets I rest for 1 minute only and between the last two sets I don't rest at all. Same as the BFL routine. After this though after waiting 5 minutes, I pick another exercise and repeat this pyramid of sets one more time. Wait a few more minutes then do a 4-6x set and follow it up with a light weight and rep till muscle failure, by this point my muscles feel extremely tight.
So what do you think? Any good or no? My goal is to try and work both fast and slow twitch muscle fibers at the same time.
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07-06-2003, 01:46 PM #2I'm Dead Sexxxxy!! ELITE MEMBER
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Cool
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07-06-2003, 04:42 PM #3Registered User
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Scotty, that's actually 14 sets per muscle. That pyramid is repeated twice along with two more sets after the second pyramid. Good call on doing the chest and back before arms though, i'll switch that around.
And I didn't think once a week upper body wasn't enough, i thought one day to do every upper body muscle was pushing it big time, i'd rather have a whole day to focus on one or two particular muscles.
As for age and experience, i'm 20 and have been lifting on and off for about 3 years, never with huge progress though. The major reason for this which i'm realizing now is that i was training each muscle group twice a week, probably not giving them enough time to recover.
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07-07-2003, 04:04 PM #4I'm Dead Sexxxxy!! ELITE MEMBER
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Well, at 20 your recovery time is likely to be much better than mine so you may be able to get away with doing smaller muscle more than once a week.
Good to see your breaking your workouts up a bit, I spend no more time than 30-45 min in the gym, I'm just to bagged to do anymore.Cool
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