hello there...anyone wanna give me some advice

[Fernando300]

okay so lately i have been working out every muslce group once a week
monday chest and back
tuesday rest
wednesday abs and cardio
thursday shoulders and traps
friday biceps and triceps
saturday rest
sunday abs and legs

this routine was going great for a while i acheived alot of gains and strength however, i noticed my chest has been lagging im thinking of doing chest twice a week but i can't put together a training routine that wont effect my other muscles and give proper rest
anyone have any tips? or see a way i can put in chest and back twice a week or even just chest twice a week. or is this just impossible to do well let me know please and thank you.

 

[FMJ]

okay so lately i have been working out every muslce group once a week
monday chest and back
tuesday rest
wednesday abs and cardio
thursday shoulders and traps
friday biceps and triceps
saturday rest
sunday abs and legs

this routine was going great for a while i acheived alot of gains and strength however, i noticed my chest has been lagging im thinking of doing chest twice a week but i can't put together a training routine that wont effect my other muscles and give proper rest
anyone have any tips? or see a way i can put in chest and back twice a week or even just chest twice a week. or is this just impossible to do well let me know please and thank you.

To be honest, Your routine could use some refining. You're doing chest and back on the same day which isn't terrible but these are two large groups which should have thier own days each. Then you go on to do biceps and triceps on another day?
Those are two very small muscle groups. That day is almost a complete waste of potential gains. Better to group a large and a small per day or better yet, do a 3 or 4 day split using a push/pull/lower strategy. Another effective method is using periodization where you cycle sets and reps from light/moderate/heavy week to week. You may find using one of these approaches will leave nothing lagging behind.

 

[Fernando300]

To be honest, Your routine could use some refining. You're doing chest and back on the same day which isn't terrible but these are two large groups which should have thier own days each. Then you go on to do biceps and triceps on another day?
Those are two very small muscle groups. That day is almost a complete waste of potential gains. Better to group a large and a small per day or better yet, do a 3 or 4 day split using a push/pull/lower strategy. Another effective method is using periodization where you cycle sets and reps from light/moderate/heavy week to week. You may find using one of these approaches will leave nothing lagging behind.

so would you say I should pair off chest and biceps and then pair off back and triceps instead? would this pair off benefit me more?

 

[unclem]

i guess thats wat he said, but i always do chest, tris, back ,traps, bis.

 

[Fernando300]

To be honest, Your routine could use some refining. Better to group a large and a small per day or better yet, do a 3 or 4 day split using a push/pull/lower strategy.

actually how can i make a 3-4 day split with this routine? is there a way cause it seems that the muscle will conflict with eachother and wont have enough time to rest...

 

[lincoln]

Cowpimp on desinging a split routine (Designing a Split Routine)

 

[roastchicken]

To be honest, Your routine could use some refining. You're doing chest and back on the same day which isn't terrible but these are two large groups which should have thier own days each. Then you go on to do biceps and triceps on another day?
Those are two very small muscle groups. That day is almost a complete waste of potential gains. Better to group a large and a small per day or better yet, do a 3 or 4 day split using a push/pull/lower strategy. Another effective method is using periodization where you cycle sets and reps from light/moderate/heavy week to week. You may find using one of these approaches will leave nothing lagging behind.

I have to disagree ,this is poor advice. Chest and back is a great combination and helps ensure balance. An Upper/Lower split would best suit you IMO read cowpimps article its great or perhaps patricks article on block training Understanding the 4-Week Block - Part 1: Advancing Our Training Program

If training your arms directly is what you want why not go with a 5 day split like CH/BK -REST- LEGS - BI/TRI - REST - repeat .Forget traps/forearms/calves and focus on the ch/bk and leg days have fun with the arm day and don't bother with deltoids as they are going to be stimulated on chest day especially if you included a vertical push such as military press.

 

[FMJ]

Again, I didn't say doing chest and back on the same day is terrible. I simply said they should have thier own days. For two reasons.. firstly, To sufficiently work both large groups would take allot of movements, thus taking much longer in the gym. Second, there's less nutients in the body to share between them to help repair two large muscle groups as opposed to repairing one large and one small.
I didn't say you couldn't do both on the same day, it just helps not to.
I often do full body workouts where I train all bodyparts in a single workout, but then you have to do less per part. The benefit is that you train all body parts 3-4 times a week. As for Dedicating a whole day to Bi's and tri's? That is poor advice. Roast, why would you even suggest that??

 

[roastchicken]

OK ,the OP is clearly a beginner who would benefit from some basic compound lifting to give himself some base strength. Having just said that however you cannot ignore the SAID principle (specific adaptation to imposed demand). If you train arms directly and prioritise with a separate day you WILL see a greater specific improvement in arm developement than if you did not train them separately.

Find me a bodybuilder who doesn't train arms directly.

ROAST

 

[FMJ]

OK ,the OP is clearly a beginner who would benefit from some basic compound lifting to give himself some base strength. Having just said that however you cannot ignore the SAID principle (specific adaptation to imposed demand). If you train arms directly and prioritise with a separate day you WILL see a greater specific improvement in arm developement than if you did not train them separately.

Find me a bodybuilder who doesn't train arms directly.

ROAST

Agreed. I train arms directly as well, but I don't waste a training day doing just biceps and triceps. While on the subject, I also wouldn't neglect training calves or forearms either, but again, I wouldn't dedicate a day to them. Calves need direct training to develop and forearms, well, without a strong grip, all of your pull lifts suffer.

 

[Phineas]

OK ,the OP is clearly a beginner who would benefit from some basic compound lifting to give himself some base strength. Having just said that however you cannot ignore the SAID principle (specific adaptation to imposed demand). If you train arms directly and prioritise with a separate day you WILL see a greater specific improvement in arm developement than if you did not train them separately.

Find me a bodybuilder who doesn't train arms directly.

ROAST

I'm a bodybuilder who doesn't train arms directly, and my arms have grown several inches in the last 9 months.

If you're referring to pros (IFBB), most of them are on juice and can overtrain all the time and they'll still grow. Besides, most juiced BB'ers' arms are disproportionately large compared to their bodies.

For a beginner the surge of growth hormones from strict compound movements will yield far greater gains than part compound part isolation. Also, the isolation will interfere with the compound lifting. DOMS from too many arm curls will make bodyweight pullups very difficult.

Just because a muscle is there doesn't mean it needs direct training. Certain muscles are their to assist; they don't need to be isolated to have growth. You can get huge arms from all compound lifts.

 

[CaptainNapalm]

I'm a bodybuilder who doesn't train arms directly, and my arms have grown several inches in the last 9 months.

If you're referring to pros (IFBB), most of them are on juice and can overtrain all the time and they'll still grow. Besides, most juiced BB'ers' arms are disproportionately large compared to their bodies.

For a beginner the surge of growth hormones from strict compound movements will yield far greater gains than part compound part isolation. Also, the isolation will interfere with the compound lifting. DOMS from too many arm curls will make bodyweight pullups very difficult.

Just because a muscle is there doesn't mean it needs direct training. Certain muscles are their to assist; they don't need to be isolated to have growth. You can get huge arms from all compound lifts.

Yes, please take this advice. Excellent post.

 

[FMJ]

I'm a bodybuilder who doesn't train arms directly, and my arms have grown several inches in the last 9 months.

If you're referring to pros (IFBB), most of them are on juice and can overtrain all the time and they'll still grow. Besides, most juiced BB'ers' arms are disproportionately large compared to their bodies.

For a beginner the surge of growth hormones from strict compound movements will yield far greater gains than part compound part isolation. Also, the isolation will interfere with the compound lifting. DOMS from too many arm curls will make bodyweight pullups very difficult.

Just because a muscle is there doesn't mean it needs direct training. Certain muscles are their to assist; they don't need to be isolated to have growth. You can get huge arms from all compound lifts.

I owe you more reps my friend.

 

[jmorrison]

I got it for ya. I only get to rep him every couple months lol.

 

[Fernando300]

I'm a bodybuilder who doesn't train arms directly, and my arms have grown several inches in the last 9 months.

If you're referring to pros (IFBB), most of them are on juice and can overtrain all the time and they'll still grow. Besides, most juiced BB'ers' arms are disproportionately large compared to their bodies.

For a beginner the surge of growth hormones from strict compound movements will yield far greater gains than part compound part isolation. Also, the isolation will interfere with the compound lifting. DOMS from too many arm curls will make bodyweight pullups very difficult.

Just because a muscle is there doesn't mean it needs direct training. Certain muscles are their to assist; they don't need to be isolated to have growth. You can get huge arms from all compound lifts.

thats interesting okay im gonna give this a go, so your saying I dont need to even bother doing DB OR BB curls...so I'll stick to pull ups, reverse rows, chin ups and lying t bars instead

 

[roastchicken]

I'm a bodybuilder who doesn't train arms directly, and my arms have grown several inches in the last 9 months.

yawns

 

[Flathead]

I'm a bodybuilder who doesn't train arms directly, and my arms have grown several inches in the last 9 months.

If you're referring to pros (IFBB), most of them are on juice and can overtrain all the time and they'll still grow. Besides, most juiced BB'ers' arms are disproportionately large compared to their bodies.

For a beginner the surge of growth hormones from strict compound movements will yield far greater gains than part compound part isolation. Also, the isolation will interfere with the compound lifting. DOMS from too many arm curls will make bodyweight pullups very difficult.

Just because a muscle is there doesn't mean it needs direct training. Certain muscles are their to assist; they don't need to be isolated to have growth. You can get huge arms from all compound lifts.

Completely agree! There are plenty of other compound exercises that will promote growth in your biceps, example deads. A ton of arm isolation exercises are kind of a waste of gym time, IMO.

OP, here is the template I use for my 4d split for power lifting. This can be easily altered to fit more of a strength routine.
Westside Barbell Basic Template


Flathead