crazy_enough

I would like some input on my new split. i'm starting a cut(2500-2700 cals daily) after an 8 week bulk and would really appreciate any feedback and criticism on my training for max results in mass and definition...I plan on training 1 body part a day except on back (traps) day where I will also train chest. Keep in mind I train from home with somewhat limited equipment...THANX!

Split, 5days/week

day 1: Shoulders

Arnold press 8 reps X 4 sets, 90 sec rest
lat raise 10 reps X 3 sets, 60 sec rest
bb upright row 12 reps X 3 sets, 60 sec rest
bb front raise 15 reps X 3 sets, 30 sec rest

Day 2: Bis

Ez bar curls 8 reps X 4 sets, 90 sec rest
inclined hammer curl 10 reps X 3 sets, 60 sec rest
alt. db curl 12 reps X 3 sets, 60 sec rest
back to ez bar curl for 2 sets to failure(anywhere from 3 to 7 reps) with 30 sec rest inbetween

Day 3:Back(traps)/chest
AM:
deads 8 repsX 4 sets, 90 sec rest
bent over lat raise 10 reps X 3 sets, 60 sec rest
bent over row 12 reps X 3 sets, 60 sec rest
PM:
bench press 12 reps X 3 sets, 60 sec rest
db pullovers 15 reps X 2 sets, 60 sec rest
inc flies, 12 reps X 3 sets, 30 sec rest

Day 4: tris

kickback 8 reps X 4 sets, 90 sec rest
skull crushers 10 reps X 3 sets, 60 sec rest
Overhead db ext 12 reps X 3 sets, 60 sec rest

Day 5: Legs

Squats warm up set, 15-20 reps then 8 reps X 4 sets, 90 sec rest
lunges 10 reps X 3 sets, 60 sec rest
good AM's 12 reps X 3 sets, 60 sec rest
Ham curls 15 reps X 3 sets, 30 sec rest
standing calf raise 15 reps X 3 sets, 60 sec rest

There you have it...Any thoughts?

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CowPimp

That routine has too much volume for my liking, and I don't really like 5 day splits because it forces one to lift a minimum of 3 days in a row. Make sure you goto failure only rarely, because your central nervous system is not going to like it if you hit failure on a lot of those sets.

In particular, I think you need to lower the volume for your biceps and triceps.

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crazy_enough

Actually, I train, mon-tue, take wed off, train thu-fri, take sat off, train Sun...Never 3 days in a row...

Can you suggest specific changes that you would make? I very rarely hit complete failure, but I like the pump and have gotten good results from reaching it when training biceps...
I thought this may work great as it kicks up the intensity(burning more cals during cut) and builds endurance with the high rep sets...

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CowPimp

Well, then you are training Sunday, Monday, and Tuesday. That is 3 days in a row...

Here are my suggestions, implement them how you see fit, or not at all if you so desire:

• Reduce the volume of your shoulder workout. Your anterior deltoids already get hit pretty good when doing compound pressing movements. You have 3 movements heavily involving your anterior deltoids. 1 or 2 is probably sufficient.

• Decrease the volume of your arm workouts. I feel doing any more than 6 sets for each arm muscle is unecessary. You are no longer creating overload, you are just inducing fatigue. This does not lead to strength or hypertrophy.

• Switch to a 4 day split and workout no more than 2 days consecutively.

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crazy_enough

OMG, DUH!!!! I used to train on a 4 day split, for like the last few months, now Im only on day 3 of my cut and must have had a blood clot or a blonde attack not to figure our that id be training 3 days in a row...hummmm....Am I turning into a meat head??lol

Do you feel that I am using enough variety in this split? I mean, you mentionned how im hitting my ant. delts maybe a little much...I am really trying to concentrate on whatever needs the most work but dont wanna overdo it....

Yet, after my first bi's session of this split, yesterday, IM SORE for the first time in i dunno how long....feels awesome!

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Archangel

Just my opinion, but I would start off with my larger muscle groups first, then work my way down to the smaller ones. example: Monday-Push group(chest,shoulder,tri's) Wed-Legs, Fri-Pull group(back,traps,bi's) and obviously a whole lot less in the volume department!!! But thats just me!!!

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"For NOTHING is impossible with GOD" - Luke 1:37

chunky34

Good advice archangel.

Like it was already said, I would lower the volume too. But the most important thing is not what we say here, the important thing is that whatever your split like, you need to increase the weight each workout to see size gains. Size gains come with progressive loading, and you need to do it without overloading your CNS. That's why I suggest you to lower the volume, to avoid cns overload.

God bless
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crazy_enough

I do up weights, on about every second w/o for each muscle group...Depends how Im feelin though, wont compromise form for more weight.
Should I simply lower my rep range and maybe drop a set on each exercise or move into a 12-10-8-6-10 scenario...??

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chunky34

I would definitly drop a set on each exercise at least.
For the rep range, it is a good idea to think about lowering it since most respond better to lower rep, higher weight for gaining mass. Yes, most... but not everybody. The better advice I could give you is to try different rep range and see what's working the best.

But a good idea would be to change the rep range pretty often, like the P/RR/S method (the sticky). It makes me think of HST so I love this idea However I would reverse the method to S/RR/P

God bless
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shutupntra1n

I could not help but take notice at these "skewed" numbers. These are the stats that were quoted in your gallery:
Im 5'6" AND 3/4, 175 lbs, BF% currently at 15%.
Bench 220 X 5
Squat 300 X 5-6
Leg Press 875 X 8
and so on......

For some reason you feel the need to EMBELISH your measurements and lifting stats. But, when someone who is a professional FBB they can immediately spot such EMBELISHMENTS. For example, I am also 5'6 3/4", 163#, with 12.5% BF with a biceps measurement of 14 3/4" and you look NOTHING like this status. Having pointed this out it also proves that your lifting numbers are even more EMBELISHED. Furthermore, some of your lifting numbers are equivalent to those of IFBB pro's frequenting AS use. Sorry for the reality check but when Lis was showing me this site I could not help myself.

I have attached a picture to show you what my above dimensions look like since these numbers are comparable to yours. Re-CHECK your stats!

P.S. - This was not Lis's post...I have been training seriously for 3 years and participate much within the professional FBB industry as well as fitness modeling. Not to mention the certified qualifications that I carry. It is a shame that people on this qualified forum believe and look up to such false gains.

Vieope

busyLivin

class Liberalism
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busyLivin

there's a simple solution:

You obviously make use of a camera quite frequently, so take a picture of yourself beching 220, squatting 300, or pressing 875.

class Liberalism
{
public void main(){
while (1 != 2)
{ Bitch(); Moan(); BlameBush(); }}
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crazy_enough

Hun, no offense, Ive seen all ur pics, you look great in them, but I am not only thicker and wider, I probably have a much bigger ass!! I love my curves and am fine with them, cant help it if we dont look alike! it would be like saying that Cutler cant possibly be that big as he dont look half as huge as Coleman!!

My measurements were accurate when I posted them, Ill be measured again Feb 4th/05 and will then update accordingly...

As for the weights posted, those are my maxes. 99% of the time I train alone, with no spotter and for a lot more than 3-6 reps...I get to a gym once a week, just to pursue my benching goals which are impossible to reach with my regular training. I am now up to 230.I do not push almost 900 on the leg press every day for 15 reps, once again those are maxes! I could leg press 700 lbs as a teenager and carried almost 400 lbs daily on my legs for years.Always had good lower body strenght...It feels idiotic to have to justify these things, but it aint the 1st time Ive had to do so ...Did you notice I mentionned my BF was then at 15%...Dunno for you, but 2-3% can make a heck of a difference...And I carry about 15 more pounds...Now, after this last bulk(and Xmas food!), my bf is probably a few digits higher. Ive put so much energy, dedication and focus into my bodily transformation, I have no reason to falcify my results!! I am damn proud of what I have accomplished and see no need to embelish things, especially on such a forum!

Im not sure why my question thread turned into this bullshit column of "Judge Judy" and honestly I dont care. I give you props for the obvious hard work that you perform to be in the shape that you are in, but wonder what in the world makes you think that you can can be arbitrary enough to "decide" that my stats are erronous! I have never hesitated to post pics, whether they were absolutelty horrible or showed progress...Sorry to disappoint, but what u see is what u get!

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shutupntra1n

First of all, you have not seen ALL of my pictures. For this is not Lis posting this, it is her friend. And if you saw all of my pictures than you would have seen hundreds, and I know you have not.
"I probably have a much bigger ass!! I love my curves and am fine with them"...Curves is the better way to put it, and at 175# that is exactly what that is. Not muscle...hence not 15% BF. I am currently at 17% and am in the condition to do professional photo shoots, and if I looked like your SUPPOSED 15% I would not be ready for a shoot. The falsity that you are making is the 15% BF, not your weight. Have your BF checked by someone experienced, because they obviously do not know how to use the calipers.

Please find ONE person who is a natural FBB who can lift with the maxes that you claim to have.

With you what you see is what you get, then I will call it like I see it!!!

crazy_enough

Dear, I must admit, I was wrong, as when I first replied, I assumed it was Lis...Secondly, I dont doubt your conditioning for one second...But you are shitting yourself into thinking that I am a fluffy fatso with such minimal ambition that I need to alter my actual results!! I am not in competiton or photo shoot shape, nor did I ever claim that I was!!! I hope to be around 10% bf when I do that! My bodyfat has been tested with calipers and underwater (You sit on a scale underwater and exhale completely and hold for 5 seconds... The resulting number is then used in a formula to come up with your body fat percentage.) and I beleive that the results are fairly accurate...Ill have this doen again in feb...didnt u just say u were at 12.5 btw??

Now, the third point Id like to make is this: I love the fact that you cant find too many women who can lift like I do...I know of one female powerlifter, not bb who lifts quite a bit heavier than I do...That to me is amazing..unforutnately, Im not a powerlifter, dont perform my maxes often and aim more at bbing, but when asked about my stats, I cant help if they dont compare to the "average"!! I have only a year of training under my belt(I trained hard until my early 20's but had been a slob for 5 years since!!) and have realised that I have great potential if I do things right!! Why would I be ashamed of that!?

you mention your hundreds of pictures, certifications, modeling etc...I cant help but feel like you need to reassure yourself of something!! Im sure ure great at what u do, but I also have great confidence and pride in what I accomplish and do not feel the need to compare myself to you or anyone for that matter....Ok, except maybe robin who's got killer abs!

Life is what you make of it, not what it makes you...TAKE CHARGE!

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shutupntra1n

Coming from me, Lis as well, I will second her idea that regaurdless of how much you can lift or the numbers that one knows to be realistic, your pictures are just not consistant with what are valid stats. I am only 2 inches shorter than you and at my heaviest 175 and well over 15% BF when I was bulking and looked not even close to you. You have no muscle separation, definition, solidness or structure. I think it's wonderful that you lost a lot of weight and although I had questioned your numbers I wasn't going to post anything b/c I did not care to. But my friend in showing her this site couldn't help but be confused at your stats. It has nothing to do with comparing you to ourselves. Any person at that weight and bf and height would look extraordinarily different from you. I would think that other people that have seen what your stats look like in actuality would definitely know from the get go that you are definitely misinformed in your numbers by whomever is measuring you. It's a sadened downfall when people furthermore look to things like this for accurate info and see this sort of posting. Once in a while there are people that are generally stronger than the next person but when it is to the point of being rediculous one has to wonder. I would assume that you being 175# at 15% bf should be very asthetically endowed including your numbers, so I would guess you could do how many pullups? I have trained with NPC men at middle weight classes that have been training for 10 years that press and squat next to what you do. You remind me of Saturday Fever a tad bit. I was just wondering, if your numbers are for real that would take some steady daily training with good equipment. You stated that you train at home with very limited equipment. I wouldn't call 700-900# in plates a limited amount of equipment. There's no denying one would need to train regularly with extensive equipment to gain these measures.

min0 lee

BigDyl

Having cheat meals, are we?

Total ownage.

busyLivin

I never get sick of that

class Liberalism
{
public void main(){
while (1 != 2)
{ Bitch(); Moan(); BlameBush(); }}
}

BigDyl

Theres only one way to settle this debate. We're going to a need a full nude pic from the front and back of each of you. This is the only way we can judge who is the real deal.

Total ownage.

CowPimp

There's plenty of variety for the most part. However, I would do something like the following for a shoulder routine:

Military Press x 2
Lateral Raises x 2
Face Pulls x 2

Just a guideline, but something like that...

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crazy_enough

Well, Lis and I have been known to disagree and I wouldnt be surprised to find one of her friends or acquaintances to follow the same train of throught! The catch, is we'll need to agree to disagree!!

I never said that I was super defined, cut, in contest shape etc....Although, I must tell you to compare the previous pictures(including my avatar) to the most recent ones...I have pilled on tons of mass in the recent months...beginners luck, maybe, but at 12% bf on the avi pic, my abs were shredded...Didnt pop half as much as I would like them to, but I was cut! I own 500lbs worth of weights, basics: bench, olympic bar, ez curls, db's, and pullup bar...I trained at a gym until Oct of this year when my personnal business kinda exploded and I needed to be at home more! , As Ive mentionned, I still got o the gym once a week for "bench press class", a special form and max class for people who like myself usually train alone! I have said that I do not lift my maxes on a daily basis....I was asked about my stats and gave a "overview", didnt mention curls, deads etc...My leg press abilities have probably gone down a littl