Contest Training

**realdeal** · 04-09-2002, 06:06 PM

I have a bit of a problem. Here goes, i am now finished week one of my contest prep, and into day 1 of week 2. My training is as follows:

Mon- Chest, Triceps, Hams, Calves
Tues- Back, rear delts, Traps, Abs
Wed- Rest
Thurs- Quads, Calves
Fri- Front/Side Delts, Biceps, Abs
Sat/Sun-Rest

All workouts done in evening.

My problem is that Monday and Tuesday i can only get through Chest/Back with full intensity and the other bodyparts are left with me not being able to go full out.

Does anyone have any suggestions as to what i can switch around or does anyone have a different routine?

**gopro** · 04-09-2002, 06:13 PM

How many sets are you doing for chest and back?

**realdeal** · 04-09-2002, 06:21 PM

For chest/back i usually do around 12-15 sets in all.

Chest 4 exercises, 1 warmup,working sets:3,3,3,and2

Back is different each workout

**gopro** · 04-10-2002, 06:15 AM

Well Real, you have a couple of choices...

-cut back on your overall sets by a few
-change your bodypart split to a 5 day if you can

**realdeal** · 04-10-2002, 06:30 AM

How should i split it up? I was going to try putting triceps on the day that i do Quads, but i have to try it first because i know when i do quads i am always out of it after. so i will probably have to do tri's first.

**gopro** · 04-10-2002, 06:44 AM

Are you willing, and can you train 5 days per week instead of 4? Let me know.

**realdeal** · 04-10-2002, 07:24 AM

Yes i am willing and can do 5 training days a week.

**Robboe** · 04-10-2002, 07:57 AM

I don't think any natural trainer should do more than 4 days a week personally.

The hormonal impact that 5 days a week has is not favourable.

RD, i think your split is too zig-zagged as it is. Just personal opinion tho. I'd usually say that if you're progressing on the big muscles, you'll be progressing on the little ones too, but since your doing pre-contest prep now i won't.

**realdeal** · 04-10-2002, 03:47 PM

Today i feel great in my back, especially upper middle from the workout yesterday. So Gopro have any suggestions?

**gopro** · 04-11-2002, 06:51 AM

Originally posted by realdeal
I have a bit of a problem. Here goes, i am now finished week one of my contest prep, and into day 1 of week 2. My training is as follows:

Mon- Chest, Triceps, Hams, Calves
Tues- Back, rear delts, Traps, Abs
Wed- Rest
Thurs- Quads, Calves
Fri- Front/Side Delts, Biceps, Abs
Sat/Sun-Rest

All workouts done in evening.

My problem is that Monday and Tuesday i can only get through Chest/Back with full intensity and the other bodyparts are left with me not being able to go full out.

Does anyone have any suggestions as to what i can switch around or does anyone have a different routine?

Here's my suggestion...

Mon-chest, abs
Tues-quads, calves
Wed-back,hams
Thurs-delts, traps, abs
Fri-bis, tris, calves
Sat/Sun-off

I have used this for several shows with good success. I did prefer to often take a day off on Wed, and then finish Th, Fri, and Sat.

**realdeal** · 04-11-2002, 07:09 AM

Thanks Gopro, i will try that next week, and see how it works out. I am probably going to have to take wed off, because i get really exhausted after training consecutive days, especially Quads. But thanks.

**gopro** · 04-11-2002, 07:15 AM

Originally posted by realdeal
Thanks Gopro, i will try that next week, and see how it works out. I am probably going to have to take wed off, because i get really exhausted after training consecutive days, especially Quads. But thanks.

Yes, like I said...I prefer it as mon, tues, off, thurs, fri, sat, off.

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