Thread: Read Cow Pimps stickys, but confused

"Read the stickies you jack fucking retard." - P-funk

Originally Posted by musclehead24

Alright so I read through the stickys on how to put together a routine, but I don't quite understand. I decided that I would like to do a 4 day Upper/Lower split. So over the course of one week would it be okay like this?

Mon - Upper
Tues - Lower
Wed - OFF
Thurs - Upper
Fri - Lower
Sat - OFF
Sun - OFF

When it comes to doing the exercises how many should I do per muscle group? If I'm training my entire upper body in one day how do I limit the exercises so that I dont spend hours in the gym to get it all done?

I believe if you read it again it will answer your quastions. As to the upper days, you pick different exercises for each upper day ( so mon and thurs have different exercises).

The title of this thread should be, "I read the Cow Pimp stickys, but.."

I promise, all those questions you asked are in the stickies- go over it again and actually read it, dont just go through it

Originally Posted by musclehead24

Alright so I read through the stickys on how to put together a routine, but I don't quite understand. I decided that I would like to do a 4 day Upper/Lower split. So over the course of one week would it be okay like this?

Mon - Upper
Tues - Lower
Wed - OFF
Thurs - Upper
Fri - Lower
Sat - OFF
Sun - OFF

yes.

When it comes to doing the exercises how many should I do per muscle group? If I'm training my entire upper body in one day how do I limit the exercises so that I dont spend hours in the gym to get it all done?

you pick some "money" exercises to focus on. Also, you could choose to work in one plane of motion one day and then another on the other day. Or you could work in both the vertical and horizontal planes of motion in one workout but choose to focus on strength in one plane and reps in the other. Like this:

upper day 1
bench press- 3 sets x 6 reps
BB row- 3 x 6
DB shoulder press- 3 x 10
pulldown- 3 x 10
bicep curls- 2-3 x 10-12

upper day 2
incline bench press- 3 sets x 6 reps
Chin up- 3 x 6
DB bench press- 3 x 10
one arm DB row- 3 x 10
skull crusher- 2-3 x 10-12

Finally, doing this upper/lower split I assume each muscle will be hit twice a week instead of once. How do I make sure I don't overtrain this way?

You make sure not to overtrain by balancing the volume out over the course of the week. This can be done many many ways. The example above is just one way.