Thread: Over working muscles

5 days a week is prob not overly productive, esp consecutively. Ever think of a 4 day split upper/lower push/pull??
Day 1: Upper horizontal push/pull with 4 compounds(i.e.bench,incline,dips,etc.) and 2-3 iso's(tri's, rows, etc.)
Day 2: Lower :quad dominant(squats,lunges,step ups, leg press etc)
Day 3: OFF
Day 4: upper vertical push/pull 4 compounds(pull ups, military etc) 2-3 iso's(lat pulls, DB hammer curls, side and or front DB raises)
Day 5: Lower Ham/hip dominant(Deads, SLDL, ham curls etc.)
Day 6 & 7: OFF
You can do high intensity(heavy weight lower reps) on day 1 upper, and high reps lower weight on day 2 upper, or oyu can do high intensity both days, then after a week(2 weeks or whatever) go to high rep lower weight for a week or two. Mix it up, keep it fresh and the muscles in a state of "guessing" and "confusion" that way they will always be doing something new thus improving development. Use great form and mechanics, don't cheat the movement. I am no expert, some guys on here are pretty knowledgeable so wait to hear from one of them. This works great for me personally.
Hit cardio (some HIIT)2-3 times a week, eat your protein, vits.

I was doing splits before but felt that I was getting a better workout when I targeted one muscle group a day.

I think I'll give splits another try though, and see how your routine works for me.

Thanks for your input.

Other ideas are welcome as well.

Ya, I used to target muscle groups or have "chest day" etc. then after being on here and researching the stickies and posts of the guys on here that really have done their homework and truly have knowledge, just targeting one muscle or two per day wasn't the most productive. Thats why they stress doing the horiz/vertical days, and even more so doing 4 or so compounds(using several muscles in those lifts) then a few iso's. It seems like it isn't targeting the specific area you want, but overall it is. They stress muscles being developed in rest mode and not at the gym. It was hard for me to buy in, but I did and was pleasantly surprised with it. I played f-ball since i was 10 yrs old and thru college, and shit, I was benching every other day. It was the only way I thought to get strong and grow!!! Good luck man, and if you need any help finding any of the stickies or other advice, ask and I will try to direct you on here where some are. One member "Gazhole" is pretty in tune with the whole scheme. Maybe look at his posts and see. Work hard man, keep me posted if that split helps out.

Training 101


Read the stickies. Design a new plan. Post it, so we can optimize it.

KelJu I gave a general rough idea to him, but like I told him, there are guys like yourself that are way more in tune and in the know than myself. I too, asked for routine help on here, and got the general idea for that split I listed above. I don;t want to lead him astray, but from my replies and the stickies(Gazhole helped me out), that is generally what I gathered as the idea. I am by no means new to the gym, but that doesn;t mean I was doing the most productive way!!! I get big and strong, but doesnt mean I am MAXIMIZING both my potential or efforts. Thanks bro...kick ass bull ring too!!!!

Originally Posted by biggfly

Ya, I used to target muscle groups or have "chest day" etc. then after being on here and researching the stickies and posts of the guys on here that really have done their homework and truly have knowledge, just targeting one muscle or two per day wasn't the most productive. Thats why they stress doing the horiz/vertical days, and even more so doing 4 or so compounds(using several muscles in those lifts) then a few iso's. It seems like it isn't targeting the specific area you want, but overall it is. They stress muscles being developed in rest mode and not at the gym. It was hard for me to buy in, but I did and was pleasantly surprised with it. I played f-ball since i was 10 yrs old and thru college, and shit, I was benching every other day. It was the only way I thought to get strong and grow!!! Good luck man, and if you need any help finding any of the stickies or other advice, ask and I will try to direct you on here where some are. One member "Gazhole" is pretty in tune with the whole scheme. Maybe look at his posts and see. Work hard man, keep me posted if that split helps out.

Texas Method is what your taliking about. I have been doing a split with 4 compounds thrown in at the moment, and it's excellent. I'm going to move on to "texas method" very soon.

Here is the link:
Strength, Dedication, Ambition

Also, paragraphs are your friend.

Originally Posted by biggfly

KelJu I gave a general rough idea to him, but like I told him, there are guys like yourself that are way more in tune and in the know than myself. I too, asked for routine help on here, and got the general idea for that split I listed above. I don;t want to lead him astray, but from my replies and the stickies(Gazhole helped me out), that is generally what I gathered as the idea. I am by no means new to the gym, but that doesn;t mean I was doing the most productive way!!! I get big and strong, but doesnt mean I am MAXIMIZING both my potential or efforts. Thanks bro...kick ass bull ring too!!!!

The plan you posted is good. I just always send new people to the stickies because it is optimal for them to understand why their training plan is structured the way it is rather than just giving them a plan.

Originally Posted by biggfly

Thanks bro...kick ass bull ring too!!!!

Thanks!