Will this hinder my progress?

**katt** · 03-22-2006, 09:21 AM

Ok - so I currently do chest & bi's in the same workout.... and back & tri's

How much will doing this push/pull the same day hinder my growth, if any?

My partner likes to do this combo and I'm really not in the mood in the a.m. to argue my point every single week...

Thanks

**MyK** · 03-22-2006, 12:55 PM

its not a bad split, but its not ideal!

some people will say that a chest/tris and back /bi split is better because you fully exhaust the muscles and leave them the maximum amount of time to rest and grow. whereas if you do the split that your doing your partially working your tris on chest day and then reworking them on back day! which could cause over training issues!

it really depends on how much rest you have between days!

**TJ Cline** · 03-22-2006, 12:56 PM

Originally Posted by katt

Ok - so I currently do chest & bi's in the same workout.... and back & tri's

How much will doing this push/pull the same day hinder my growth, if any?

My partner likes to do this combo and I'm really not in the mood in the a.m. to argue my point every single week...

Thanks

It is better than nothing but is not a good workout at all....post it in detail....days, sets, reps, intensity ect..

**katt** · 03-22-2006, 01:27 PM

Originally Posted by ForemanRules

It is better than nothing but is not a good workout at all....post it in detail....days, sets, reps, intensity ect..

Chest & Bis - Sunday + p.m. cardio
Monday off
Shoulders & Abs - Tuesday a.m. - cardio p.m.
Wednesday off
Back & Tris - Thursday a.m. - cardio p.m.
Friday off
Legs - Saturday no cardio this day

I vary the exercises between bar & DB's.. usually something like this on chest day - I increase the weight on each set & on my last set I always raise the weight until I can just do 6-8 reps

Flat bench - 3X 8-10
Incline - 3 x 8-10
Flyes - 3 x 8-10 (alternate weeks w/flat flyes & inclines)
Machine press (I don't know the name) 3 X ?? this one I start at a higher weight and no rest between sets, dropping weight until I can't do any more.

Bi's

Straight Bar curl - 3 x 8-10
Seated DB Curls - 3 X 8-10
One arm Preacher curls - 3 x 10
Forearms - wrist curls - 3 x 12-15 or until I can't stand the pain any longer.

Back
Pull ups (for me assisted on a machine - I can't do even one by myself yet )

3 X 8-10

Cable Row - 3 X 8-10
One arm Row's - 3 X 8-10

Again increasing weight every set until failure on the 3rd set at 6-8 reps

Tri-s
Dips - 3 x 10-12 (until failure on 3rd set)
push downs 3 X 8-10
nose breakers - 3 X 8-10

Legs
Squats - 4 X 8-10
Leg Press - 3 x 8-10
SL Deadlifts - 3 x 8-10
Calve Raises - 3 x 12-15
Then for me - walking lunges alternate with deadlifts every other workout

Shoulders
BD Press - 3 x 8-10
Side Raises - 3 X 8-10
Reverse pec deck - this one I sit facing the machine and pull back to get my back delts. 3 x 8-10

Abs
V-up w/10 lb med ball - 3 x 15-20
Side to side w/10 lb ball - 3 x 15-20
crunch machine - 3 x 15-25 or until failure at 30 lbs
Sometimes rope pull downs and/or hanging leg raises

We try to change the exercises weekly, and do rotate between 8-10 reps for a couple months, then we'll do 4-6 reps for a couple months.

Ok - there you have it - that's my basic workout.....

Sorry it's so long...

**MyK** · 03-22-2006, 01:41 PM

heres my suggestion!

Chest & Tris - p.m. cardio
Back -& Bis. - cardio p.m.
Shoulders -. - cardio p.m.
Legs - & Abs

I do cardio in the am and weights in the pm

Chest & Tris

Flat bench - 3X 8-10
Incline - 3 x 8-10
Flyes - 3 x 8-10
Machine press
Dips - 3 x 10-12
push downs alternate with nose breakers -

Back Bi's

Deadlifts
Pull ups
Cable Row alternate with One arm Row's

Straight Bar curl - 3 x 8-10
Seated DB Curls - 3 X 8-10
One arm Preacher curls - 3 x 10

Shoulders

Press - 3 x 8-10
Pull ups super set with Reverse pec deck
Front raises superset with plate raises
shrugs

Legs Abs

Squats - 4 X 8-10
Leg Press - 3 x 8-10
SL Deadlifts - 3 x 8-10
Leg curls
Leg Extensions
Calve Raises - 3 x 12-15

Weighted crunches
Sometimes rope pull downs
hanging leg raises

**katt** · 03-22-2006, 01:50 PM

Thanks myk- reason for weights a.m. and cardio p.m. is that this is the only option that works with my work schedule & partner right now

so.. back to my first question... Is my workout doable ? I know it's not ideal, but..

**MyK** · 03-22-2006, 02:08 PM

Originally Posted by katt

Thanks myk- reason for weights a.m. and cardio p.m. is that this is the only option that works with my work schedule & partner right now

so.. back to my first question... Is my workout doable ? I know it's not ideal, but..

your is ok, IMO the one I posted is way better.

if your gonna take any advice, your shoulder day sucks, copy the one I gave you, and add curls and extensions to your leg day!

**CowPimp** · 03-22-2006, 02:12 PM

I'm not really a big fan of that split, but it works I guess. However, I do think your training routine could use some tweaking overall. Have you had a chance to read the stickies yet?

**katt** · 03-22-2006, 02:51 PM

Originally Posted by MyK

your is ok, IMO the one I posted is way better.

if your gonna take any advice, your shoulder day sucks, copy the one I gave you, and add curls and extensions to your leg day!

Will do - Thanks!

**katt** · 03-22-2006, 02:52 PM

Originally Posted by CowPimp

I'm not really a big fan of that split, but it works I guess. However, I do think your training routine could use some tweaking overall. Have you had a chance to read the stickies yet?

A couple of them - Any suggestions on your part would be appreciated

**TJ Cline** · 03-22-2006, 02:56 PM

Originally Posted by MyK

heres my suggestion!

Chest & Tris - p.m. cardio
Back -& Bis. - cardio p.m.
Shoulders -. - cardio p.m.
Legs - & Abs

I do cardio in the am and weights in the pm

Chest & Tris

Flat bench - 3X 8-10
Incline - 3 x 8-10
Flyes - 3 x 8-10
Machine press
Dips - 3 x 10-12
push downs alternate with nose breakers -

Back Bi's

Deadlifts
Pull ups
Cable Row alternate with One arm Row's

Straight Bar curl - 3 x 8-10
Seated DB Curls - 3 X 8-10
One arm Preacher curls - 3 x 10

Shoulders

Press - 3 x 8-10
Pull ups super set with Reverse pec deck
Front raises superset with plate raises
shrugs

Legs Abs

Squats - 4 X 8-10
Leg Press - 3 x 8-10
SL Deadlifts - 3 x 8-10
Leg curls
Leg Extensions
Calve Raises - 3 x 12-15

Weighted crunches
Sometimes rope pull downs
hanging leg raises

That workout sucks ass..

Mon-push
Tue-Pull
Wed-off
Thurs_legs
Fri-light push
Sat-light pull
Sun-off

**MyK** · 03-22-2006, 03:00 PM

Originally Posted by ForemanRules

That workout sucks ass..

Mon-push
Tue-Pull
Wed-off
Thurs_legs
Fri-light push
Sat-light pull
Sun-off

**katt** · 03-22-2006, 03:38 PM

**katt** · 03-22-2006, 04:04 PM

Foreman - do you want to elaborate on your workout??? Do you mean it would be the same basic exercises as MyK, but on the days you suggest?

**TJ Cline** · 03-22-2006, 04:14 PM

Originally Posted by katt

Foreman - do you want to elaborate on your workout??? Do you mean it would be the same basic exercises as MyK, but on the days you suggest?

Mon-push
Tue-Pull
Wed-off
Thurs_legs
Fri-light push
Sat-light pull
Sun-off

Mon-BB bench, Db incline press, Seated DB shoulder press or standing BB press, Dips or CGBP

Tue-Dead lift, BB or DB rows, lat pulls, Db curls.....pullups are also great for biceps and more of a compound movement...

Thurs-ATG squats, Leg press, calf raises

Fri- 1/2 the sets of Monday...higher reps, lower intensity
Sat-1/2 the sets of Tuesday...higher reps, lower intensity...no Dead lifts this day....do SLDL instead and do these at 100% say 4 sets of 10

**katt** · 03-22-2006, 04:16 PM

Thanks

**CowPimp** · 03-22-2006, 07:38 PM

Well, first of all, like most people you have far more pushing than pulling movements in your routine. You have flat pressing, incline pressing, machine presses, dips, and BD presses (I'm assuming some kind of overhead press?). In terms of pulling you only have 3 movements: pullups, cable rows, and unilateral rows. Balance that out better.

You do all this ab work but not much for your lower back. You need to balance out all that hip/spinal flexion with hip/spinal extension. I have come across so many people that have lower back issues beacuse of the two aforementioned imbalances. I probe their routines and it's the same issue every time: too many pressing movements and too much ab work. Most people don't listen to me and continue to have back problems, but I have seen issues improve in a couple of weeks by staggering the workouts in the opposite direction.

I think your split is too fancy. You could make it work like that, but training body parts is nonsense anyway, unless perhaps you're dealing with specific shortcomings. A good upper-lower split, push-pull-legs split, or full body routine would probably serve you much better. You could at least put together the workout based on movements, and then split up the selected exercises into their body part category.

You do too much arm work. It is not needed. I don't think all that arm work does much of anything except give you a pump that makes you feel better for those 30 minutes after the workout.

Everything is 8-10 reps! Blah. Change that sometimes. 8-10 reps is not the only range everyone should work in all the time.

**katt** · 03-23-2006, 08:58 AM

Originally Posted by CowPimp

Well, first of all, like most people you have far more pushing than pulling movements in your routine. You have flat pressing, incline pressing, machine presses, dips, and BD presses (I'm assuming some kind of overhead press?). In terms of pulling you only have 3 movements: pullups, cable rows, and unilateral rows. Balance that out better.

You do all this ab work but not much for your lower back. You need to balance out all that hip/spinal flexion with hip/spinal extension. I have come across so many people that have lower back issues beacuse of the two aforementioned imbalances. I probe their routines and it's the same issue every time: too many pressing movements and too much ab work. Most people don't listen to me and continue to have back problems, but I have seen issues improve in a couple of weeks by staggering the workouts in the opposite direction.

I think your split is too fancy. You could make it work like that, but training body parts is nonsense anyway, unless perhaps you're dealing with specific shortcomings. A good upper-lower split, push-pull-legs split, or full body routine would probably serve you much better. You could at least put together the workout based on movements, and then split up the selected exercises into their body part category.

You do too much arm work. It is not needed. I don't think all that arm work does much of anything except give you a pump that makes you feel better for those 30 minutes after the workout.

Everything is 8-10 reps! Blah. Change that sometimes. 8-10 reps is not the only range everyone should work in all the time.

Thanks cowpimp - now THAT'S what I was looking for. I do have one shortcoming and that's my left wrist, which I broke not too long ago.. I try to stick with DB's just so I can even both arms out in strength.

Thanks! I'll work on the routine and post a new one!

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