Help with my routine...

[jasonbrunt]

I joined this forum to get a good answer to my question(s). It seems that For the last few months I have been overtraining. I want some people who are more advanced than me to give me a good weekly schedule to follow.

Right now I lift 6 days a week:

Mon/Wed/Fri- Trunk (chest, back, abs)

Tues/Thur/Sat- Extremities (biceps, triceps, shoulders, legs)

After reading about 4 and 5 day splits my routine looks ridiculous. I am eating very well (also taking a whey supplement)and I am noticing gains, but after reading posts in here I realize I am doing too much in one day. I also play basketbal four times per week. My ultimate goal or longterm goal is to build muscle and strength while shedding a couple pounds of fat and then building from there.

I need some person(s) to outline a good schedule for me to start on. Until recently I never considered using splits because I didn't believe working a muscle group once a week is effective. Someone help.

I am 6 foot 190 pounds

 

[Dr. Pain]

Welcome to the board

You need to supply more info, sets/reps/exercises/how long you have been training/how long you train for/age (24).... etc

DP

 

[Jodi]

Welcome to IM

Where in MA are you?

 

[jasonbrunt]

to dr. Pain,

Monday, Chest: Dumbell Flat Bench- 5 sets x 8-10 reps
" Incline Bench- 4 sets of above
Butterflys- 5 sets 8-10 reps
Wednesday, Chest: Same as above but with barbells and I throw in dips (5 sets to failure).

Friday goes back to Monday's routine.

This is the same type of reps and alternating I do with most of my muscles. Leg days consist of Hack Squats and Plyometrics in the gym (to maintain quickness). Most of my weight training consists of 4-5 sets @ 6-10 reps for each exersize I do.

 

[jasonbrunt]

Jodi,

I am in the Greenfield area now

 

[jasonbrunt]

Dr. pain

Also, I lift in the mornings for about 1 hour (not including plyo's in gym and any basketball at night). I've been doing this now for about 10 weeks.

 

[Dr. Pain]

With 10 weeks of training...your age, your volume, and your goals:


1) Read as much as you can here about nutrition, it's effects on growth/gains/recovery and BF loss are most important, otherwise you are "spinning your wheels" or at the very least, taking the Long Path. With good Training/Nutrition/Recovery...it is much more difficult to "Overtrain" Hell I don't even know that word...it's just "Under-Recovery"

2) Your are approaching a Beginner/Intermediate level, where you need a training split that allows for more recovery of a muscle group...and a set/rep/ range that is more conducive to hypertrophy (growth). Lifts must be out of the "comfort Zone" from now on!

The only time we do 5 sets at your level (not meant to be a bad word) is when 2 are warm-ups, it's first exercise, 2 are "work sets" and one is near failure...or we are shocking (too soon for you)

So we have some choices since you are willing to work out 6 days a week

We can take you right into a "Conventional" 5 day split with an "active" rest day...or we can allow you to work a body part 2 X a week...you will have to see which is best for you.....The concept here...and I have two intermediates on this split now...is that when you work say chest, you are actually hitting shoulders and arms....and if you are working 2 bodyparts in the same W/O (except arms. calves w/legs and abs w/anything), then

"Something isn't getting hit right!" (WARLORD)

Choices

Chest
Back
Off (active Abs, cardio, not needed w/basketball)
Legs/calves
Shoulders
Arms and Abs
Off

Maximum seperation for recovery of a Body part!

Think 4 exercises, 4 sets each, except arms, maybe 3 exercises for 3-4 sets. Reps mostly in the 10, 8 , 8, 6 ranges, more for abs, 12-15, arms 12, 10, 10, 8. Often legs respond to higher reps, but because of B-Ball, lower heavier may be better for you? Someone can critique your revised program when you post it.

If you want two hits on a body part a week, except legs and shoulders (remember they get hit with chest and back):

Chest and Back
Legs
Shoulders
Off (abs)
Chest and Back
Arms and Abs
Off

Both are 3 on, 1 off, 2 on, 1 off programs...Your grow when you're resting (OFF!)

Good Luck!

DP

 

[jasonbrunt]

Thank You very much DP...

I'll be heading into the gym tomorrow morning with this (the2nd variation) in hand. I'm anxious to get started.

 

[ALBOB]

Originally posted by Dr. Pain If you want two hits on a body part a week, except legs and shoulders (remember they get hit with chest and back):

Chest and Back
Legs
Shoulders
Off (abs)
Chest and Back
Arms and Abs
Off

I'm getting ready to go on my first ever cycle of 1-Test and was thinking of upping my frequency of training per body part. This looks like a good split but I have one question, why legs only once a week? Legs are my weakest link, my dad gave me terribly skinny ones and I'm constantly trying to overcome that. Anyway, are you giving them extra recovery time in this split because they're such a large muscle group? If that's not the case, do you think I could substitue legs for arms and abs on day #6? Thanks for the help Doc.