Reply With QuoteI'm just curious as to why you're working chest and legs twice a week. Are you trying to bring up weak points or use more volume for things that are hard to grow for you?
New Spilt?
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Thread: New Spilt?
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01-16-2006, 11:39 AM #1WantItBad
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New Spilt?
Mon-Chest Tris
Tues-Legs
Wed-off/ light cardio
Thrusday- Back Bi
Fri-Light Chest Legs Shoulders
Sat-Off/light cardio
sun-off
Is that ok?"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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01-16-2006, 11:50 AM #2Functional Lifting = Life
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Push yourself. Enjoy yourself. Be yourself.
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01-16-2006, 11:58 AM #3WantItBad
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the light chest and leg day i was gonna use more as a cardio type thing......sets of 15....ex benchx15 superset with squatx15 for like 3 sets
"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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01-16-2006, 12:24 PM #4Functional Lifting = Life
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Oh, I see. I missed the 'light' part of that day. What exercises, sets and reps are you doing? RIs? Tempos? Periodization? Intensities?
Push yourself. Enjoy yourself. Be yourself.
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01-16-2006, 12:31 PM #5Registered User
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We need more details
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01-16-2006, 12:47 PM #6Patrick ELITE MEMBER
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Originally Posted by WantItBad
need more details like foreman said....sets reps etc...
I wouldn't just pick one thing to train twice a week. traing chest twice a week with increase the possiblity of becoming unabalnced in your shoulder region (more anterior) which could lead to problems in the future. In general you want to balance out your movements for optimal shoulder health.Optimum Sports Performance
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01-16-2006, 11:30 PM #7WantItBad
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Monday
Incline 3x8-215
Flat-3x8-225
DB Inc-3x8-85
Skulls-3x8-
Push Downs-Camber bar- 3x8
Dips-2xburnout
Tuesday-Squat135x15, 225x15, 3x8-335
SLDL-3x8-185
Leg Press-3x10
Leg Curls-3x10
Wednesday-off
Thrusday-Wide Grip Pull ups 3x8-15lbs on belt
Bent Rows-3x8 185
Rev Grip Pull Downs-3x8- 225
Tbar row- 3x8
Big Bar Curls- 3x8
DB Curls- 3x8
Friday-Bench-185x15 Superseted Squat 315x15 for 3 sets
DB Shoulder Press- 3x8
Side Laterals- 3x8
Shrugs-1x10
SAT and Sunday-OFF maybe some cardio"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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01-17-2006, 01:16 AM #8Fueled by Testosterone MODERATOR
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You lack much variation in the intensity and volume levels that you use. Although it is a decent looking routine, make sure to vary these parameters frequently; even more frequently than exercise selection.
When you do your shoulder work, throw in some face pulls or something that works your posterior delts. Too many people add in supplemental work for their anterior and medial delts without concomittant increases in work for the posterior delts. Imbalance, imbalance, imbalance.
The bench/squat superset is an interesting idea. Although I don't like how it probably pre-fatigues some of your push muscles before you overhead press, you do a lot of incline work already and your pressing movements on a vertical plane are probably plenty strong. Also, this is probably great for getting a nice hormonal response.The only time it's bad to feel the burn is when you're peeing...
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01-17-2006, 08:32 AM #9WantItBad
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the rep ranges are goin to change every 2 weeks for example the next 2 week cycle will be around 4 reps for the multi joint movements
"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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01-18-2006, 06:29 AM #10WantItBad
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is that ok? bump
"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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01-18-2006, 10:16 AM #11Fueled by Testosterone MODERATOR
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Yeah, that's a good implementation of periodization. I still say tone down the anterior/lateral delt work and throw in something for the rear delts.
The only time it's bad to feel the burn is when you're peeing...
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01-18-2006, 11:21 AM #12WantItBad
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could i go every other week side laterals one week and than bent raises the next
"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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01-18-2006, 02:26 PM #13Fueled by Testosterone MODERATOR
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I suppose, but assuming you take a wide grip on your overhead pressing your lateral delts are doing a lot. Originally Posted by WantItBad
The only time it's bad to feel the burn is when you're peeing...
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