new schedule

[tommyboy11]

Hey guys, what you think of this 4 day split routine for mass, i think im gonna try it out.
Monday and Thursday is workout 1, and Tuesday and Friday is workout 2


Workout #1

EXERCISE #5
Squat - 10,8,6,5,4 Reps (5 sets)
Leg Curl - 8-12 Reps (5 sets)
Standing Calf Raise - 12-20 Reps (5 sets)
Seated Calf Raise - 12-20 Reps (5 sets)
Full Range Cable Crunch - 8-12 Reps


Workout #2

EXERCISE
Bench Press - 10,8,6,5,4 Reps (5 sets)
Incline Bench Press - 8-12 Reps (3 sets)
Undergrip Pulldown - 10,8,6,5,4 Reps (5 sets)
Bent-Over Cable Row - 10,8,6,5,4 Reps (5 sets)
Dumbell Upright Row - 10,8,6,5,4 Reps (5 sets)
Barbell Curl - 8-12 Reps (3 sets)
Lying Triceps Extensions - 8-12 Reps ( 3 sets)

 

[kraziplaya]

dude...how long u been working out?? u made any gains?? how old are u...how bout one or two bodyparts a session...i would never ever do what u have listed and be able to make gains...i mean..ur whole upper body in one day...and then do that twice a week...weird...look..try this...
day 1 -- chest, tris, abs
day 2 -- back, biceps
day3 -- shoulders, traps, abs
day 4-- legs all the way homey
now thats a four day split buddy

 

[kraziplaya]

yea...i just checked ur pics...u are not in bad shape...ur my age too...the workout u have listed is for like old people or something...try my split man..but have a rest day in between and do some cardio on the weekends...u be straight...shoot for 3-4 exercises per large muscle with 8-12 reps if ur looking for hypertrophy...2-3 exercises for smaller muscles with same 8-12 reps...if u eat right and have intensity u will make great gains...

 

[HardTrainer]

dude...how long u been working out?? u made any gains?? how old are u...how bout one or two bodyparts a session...i would never ever do what u have listed and be able to make gains...i mean..ur whole upper body in one day...and then do that twice a week...weird...look..try this...
day 1 -- chest, tris, abs
day 2 -- back, biceps
day3 -- shoulders, traps, abs
day 4-- legs all the way homey
now thats a four day split buddy

^^^ classic crap bodybuilding routine

 

[HardTrainer]

Workout #1

EXERCISE
Squat
Leg Curl
Standing Calf Raise
Full Range Cable Crunch


Workout #2

EXERCISE
Bench Press -
Bent-Over Row -
Barbell Curl
Lying Triceps Extensions

3 sets to faliure on every thing

 

[Doublebase]

Workout #1

EXERCISE
Squat
Leg Curl
Standing Calf Raise
Full Range Cable Crunch


Workout #2

EXERCISE
Bench Press -
Bent-Over Row -
Barbell Curl
Lying Triceps Extensions

3 sets to faliure on every thing

Nice routine. No DL's though???

 

[kraziplaya]

are you guys kidding me...u do one exercise per a bodypart and then only let it rest a day or two before trying it again....do u know what building muscle is?? it is breaking it down and then rebuilding it...do u have any pics posted before u tell me i have a crap routine...this 4 day split i put up is one on many that i can run but ur sucks..period...u show me someone with size that does ur particular workout and i will shutup

where are u from..europe or something...come to my gym and train with me and youll go home crying and sore for days..god i hate the pussies i see on the internet

 

[ihateschoolmt]

are you guys kidding me...u do one exercise per a bodypart and then only let it rest a day or two before trying it again....do u know what building muscle is?? it is breaking it down and then rebuilding it...do u have any pics posted before u tell me i have a crap routine...this 4 day split i put up is one on many that i can run but ur sucks..period...u show me someone with size that does ur particular workout and i will shutup

where are u from..europe or something...come to my gym and train with me and youll go home crying and sore for days..god i hate the pussies i see on the internet

P-funk trains full body work outs. It is not easier. It is not a "pussy" work out.

 

[P-funk]

are you guys kidding me...u do one exercise per a bodypart and then only let it rest a day or two before trying it again....do u know what building muscle is?? it is breaking it down and then rebuilding it...do u have any pics posted before u tell me i have a crap routine...this 4 day split i put up is one on many that i can run but ur sucks..period...u show me someone with size that does ur particular workout and i will shutup

where are u from..europe or something...come to my gym and train with me and youll go home crying and sore for days..god i hate the pussies i see on the internet

if I am training total body 3 times a week I may do only one exercise per bp and that is it. Especially if I am training HIT and going to failure.

A workout might be:

squat
overhead press
chin ups
BB curl
shrugs

one set to failure on each exercise and call it a day.

if I am training olympic style I may never train my chest or do any arm workout and a session may look like this:

power clean
snatch pull
back squat
abs


I don't see the problem with it?? I have pics up too.

 

[tommyboy11]

So i should not try this schedule? I only wanted to change my current schedule, i mean i made very nice gains from but just figured i would complety change it ya know, shock my body a lil. My old schedule was monday: chest, tuesday: bis, wednesday: shoulders, traps, legs, thursday: back, and friday triceps, worked for me for a few months but i want to try something different. I also do 30 mins cardio after every workout session. So what would be good guys?? Thanks in advance.

 

[kraziplaya]

maybe 3 day split at the least....push...pull...leg day...obviously you do all your pushing in one day,pulling in another and legs another
day1 - chest,shoulders,triceps
day2 - back, bis, traps
day3- legs

 

[kraziplaya]

if I am training total body 3 times a week I may do only one exercise per bp and that is it. Especially if I am training HIT and going to failure.

A workout might be:

squat
overhead press
chin ups
BB curl
shrugs

one set to failure on each exercise and call it a day.

if I am training olympic style I may never train my chest or do any arm workout and a session may look like this:

power clean
snatch pull
back squat
abs


I don't see the problem with it?? I have pics up too.

i see where your going with this...but you know what...u seem at a point where ur tryin to keep ur gains and stimulate new fibers that might not be able to be hit from some old school exercises...this other guy seems like he needs to get to half ur size and thats gonna take some basic hard workouts on a particular muscle and then giving it time to rest...dont cha think

 

[Doublebase]

i see where your going with this...but you know what...u seem at a point where ur tryin to keep ur gains and stimulate new fibers that might not be able to be hit from some old school exercises...this other guy seems like he needs to get to half ur size and thats gonna take some basic hard workouts on a particular muscle and then giving it time to rest...dont cha think

Are you huge yet? Kraziplaya.

 

[kraziplaya]

Are you huge yet? Kraziplaya.

ur making me laugh and im tryin to be serious man...no im not huge yet..ive only been on a week...currently im 180lbs..with 300 max bench which is weak as hell imo..ive had it higher..but havent been focusing....im really been tryin to work these legs...to show everyone im no internet hiding freak im gonna take measurements today...

 

[P-funk]

i see where your going with this...but you know what...u seem at a point where ur tryin to keep ur gains and stimulate new fibers that might not be able to be hit from some old school exercises...this other guy seems like he needs to get to half ur size and thats gonna take some basic hard workouts on a particular muscle and then giving it time to rest...dont cha think

old school exercises? the first routine i posted can't get any more old school! Everything I do is based around squats or deadlifts, overhead presses and pull ups. I rarely ever train arms. If you are just starting out there is no better way to see gains then work those exercises which maxamize the most amount of muscle mass to their fullest potential. Spliting things up is a waste of time. Pick 3 or 4 exercises and go to the gym and bust your ass for a set or two and then go home and eat. it is not rocket science. want to get big?............eat something and then go pick something up. that is it. no fancy routine (esp. if you are starting out). stick to the meat and potatoes exercises and lift intenligently. once you start to adapt then change the variables (rest, exercises, load, rep tempo, etc....) and move on.

 

[HardTrainer]

are you guys kidding me...u do one exercise per a bodypart and then only let it rest a day or two before trying it again....do u know what building muscle is?? it is breaking it down and then rebuilding it...do u have any pics posted before u tell me i have a crap routine...this 4 day split i put up is one on many that i can run but ur sucks..period...u show me someone with size that does ur particular workout and i will shutup

where are u from..europe or something...come to my gym and train with me and youll go home crying and sore for days..god i hate the pussies i see on the internet

You dont know shit carry on with your crap classic bodybuiling bollox split.

and it would be

day 1 workout 1
day 2 rest
day 3 workout 2
day 4 rest
day 5 repeat or rest

Workout #1

EXERCISE
Squat
Leg Curl
Standing Calf Raise
Full Range Cable Crunch


Workout #2

EXERCISE
Bench Press -
Bent-Over Row -
Barbell Curl
Lying Triceps Extensions

3 sets to faliure on every thing (arms 2 sets)

^^^ that would give more gains then 95% of the shit splits written in muscle mags for natural people with average genetics which is a good place to start.

 

[kraziplaya]

old school exercises? the first routine i posted can't get any more old school! Everything I do is based around squats or deadlifts, overhead presses and <a style='text-decoration: none; border-bottom: 3px double;' href="http://www.serverlogic3.com/lm/rtl3.asp?si=24&k=pull%20ups" onmouseover="window.status='pull ups'; return true;" onmouseout="window.status=''; return true;">pull ups</a>. I rarely ever train arms. If you are just starting out there is no better way to see gains then work those exercises which maxamize the most amount of <a style='text-decoration: none; border-bottom: 3px double;' href="http://www.serverlogic3.com/lm/rtl3.asp?si=24&k=muscle%20mass" onmouseover="window.status='muscle mass'; return true;" onmouseout="window.status=''; return true;">muscle mass</a> to their fullest potential. Spliting things up is a waste of time. Pick 3 or 4 exercises and go to the gym and bust your ass for a set or two and then go home and eat. it is not rocket science. want to get big?............eat something and then go pick something up. that is it. no fancy routine (esp. if you are starting out). stick to the meat and potatoes exercises and lift intenligently. once you start to adapt then change the variables (rest, exercises, load, rep tempo, etc....) and move on.

hey you know what...if that works for you then great...i prefer a bodypart a day...i dont want to get in an arguement over something that is stupid...do what u want and i will do what i want...as far as tommyboy goes...try both routines...see what u get beter results off of...but i do agree you do have to keep feeding you piehole to grow

 

[kraziplaya]

You dont know shit carry on with your crap classic bodybuiling bollox split.

and it would be

day 1 workout 1
day 2 rest
day 3 workout 2
day 4 rest
day 5 repeat

Workout #1

EXERCISE
Squat
Leg Curl
Standing Calf Raise
Full Range Cable Crunch


Workout #2

EXERCISE
Bench Press -
Bent-Over Row -
Barbell Curl
Lying Triceps Extensions

3 sets to faliure on every thing

^^^ that would give more gains then 95% of the shit splits written in muscle mags for natural people with average genetics which is a good place to start.

look calm down man...my split is very popular among bodybuilders...i really dont think u can actually say it is shit...i belive in more than 3 sets per bodypart...thats just me...thats how i learned...i hope ur bigger than u look in ur avatar cause ur spouting a lot of mouth there

 

[HardTrainer]

i hope ur bigger than u look in ur avatar cause ur spouting a lot of mouth there

mate you look like shit so dont get into that crap, 190lbs with a low body fat and 17inch arms natural is not what i call small. and by the way i am 205lbs now, wanna bitch about the way i look go down and chat to some transexuals i am sure your bitching will fit in.

 

[P-funk]

I am not arguing. I ahve nothing against split routines. For me personally they aren't the best. But I don't think they are bad or useless. I used to train on a split routine for years too. But, the fact that you say something like ".i would never ever do what u have listed and be able to make gains...i mean..ur whole upper body in one day...and then do that twice a week...weird...look..try this..." tells me that you have never tried anything else before.

Also, this quote:

"shoot for 3-4 exercises per large muscle with 8-12 reps if ur looking for hypertrophy...2-3 exercises for smaller muscles with same 8-12 reps.."

if i were to train on a 4 day split like I do now:

mon- lower
tues- upper
thurs- lower
fri- upper

I would probably train 1-2 exercises for chest (or any body part) on the upper days or 1-2 exercises for quads on the lower body part days. Does that not equate to the same volume that you are advocating? Acept for the fact that now I have more option such as changing variables between what I do for chest on day one and two? chagning intensities? working under different loading schemes? Could I now not squat for strength on one day and hypertrophy (I hate that term, hypertrophy rep range) on the other? Or train explosive power on one day and endurance on the other? Plus, I get the added benefit of stimulating that muscle more frequently than once a week and I am fully recovered so long as I plan accordingly with my volume! Doesn't that sound great? Maybe you need to re-think your routine? Or re-think your approach to training? Maybe you are holding yourself back from greater things because you are being a little closed minded to different approaches to weight lifting?

 

[kraziplaya]

I am not arguing. I ahve nothing against split routines. For me personally they aren't the best. But I don't think they are bad or useless. I used to train on a split routine for years too. But, the fact that you say something like ".i would never ever do what u have listed and be able to make gains...i mean..ur whole upper body in one day...and then do that twice a week...weird...look..try this..." tells me that you have never tried anything else before.

Also, this quote:

"shoot for 3-4 exercises per large muscle with 8-12 reps if ur looking for hypertrophy...2-3 exercises for smaller muscles with same 8-12 reps.."

if i were to train on a 4 day split like I do now:

mon- lower
tues- upper
thurs- lower
fri- upper

I would probably train 1-2 exercises for chest (or any body part) on the upper days or 1-2 exercises for quads on the lower body part days. Does that not equate to the same volume that you are advocating? Acept for the fact that now I have more option such as changing variables between what I do for chest on day one and two? chagning intensities? working under different loading schemes? Could I now not squat for strength on one day and hypertrophy (I hate that term, hypertrophy rep range) on the other? Or train explosive power on one day and endurance on the other? Plus, I get the added benefit of stimulating that muscle more frequently than once a week and I am fully recovered so long as I plan accordingly with my volume! Doesn't that sound great? Maybe you need to re-think your routine? Or re-think your approach to training? Maybe you are holding yourself back from greater things because you are being a little closed minded to different approaches to <a style='text-decoration: none; border-bottom: 3px double;' href="http://www.serverlogic3.com/lm/rtl3.asp?si=24&k=weight%20lifting" onmouseover="window.status='weight lifting'; return true;" onmouseout="window.status=''; return true;">weight lifting</a>?

when u put it like that it makes me feel what youre saying.... u obviously found what works for u...and true...i never tried that routine for myself...one day perhaps i will...but not anytime soon...

 

[kraziplaya]

mate you look like shit so dont get into that crap, 190lbs with a low body fat and 17inch arms natural is not what i call small. and by the way i am 205lbs now, wanna bitch about the way i look go down and chat to some transexuals i am sure your bitching will fit in.

lol...this is the first time anyone has pretty much attacked me online and i find it hilarious...my bad for offending you.... i just felt u sayin my 4 day split wasnt logical was wrong...im glad ur doin good in the gym...now go yell at someone else "mate"

 

[HardTrainer]

lol...this is the first time anyone has pretty much attacked me online and i find it hilarious...my bad for offending you.... i just felt u sayin my 4 day split wasnt logical was wrong...im glad ur doin good in the gym...now go yell at someone else "mate"

look all i said was i think the 4 day split 10 sets or so for each body part is crap IMO whoever you were i would say it was crap so i arnt being personal.

 

[kraziplaya]

hardtrainer...do u think it is considered overtraining?? i mean i hit about 8-12 sets per large bodypart..chest,back,legs...and about 5-8 for everything else..arms..delts...and about 4 sets for shrugs...the first set on every exercise i go pretty light,just tryin to get the blood flowing..

 

[joesmooth20]

look all i said was i think the 4 day split 10 sets or so for each body part is crap IMO whoever you were i would say it was crap so i arnt being personal.

I kinda agree that it would be a bit of overkill. I really have no room to talk. I'm
a 170 pounder but i have actually tried that routine and it didn't really do a whole lot for me. The best gains i've seen are from P/RR/S designed by GOPRO
everyone is different though so what works for some may not work for others.

On the otherhand it is ok to voice your opinion on something that you know about. Hijacking threads and getting off the main subject of trying to help someone with a question isn't too cool in my book.

Things don't need to turn into a dick measureing contest on here. You can
state your thoughts and give advice without all that shit.

my advice is to if you already haven't give the P/RR/S a try and see what you
think. I honestly believe in it, and would reccomend it to anyone

 

[tommyboy11]

Wow i did not mean for anyone to argue here jus wanted some info on the routine, but anyways im jus gonna try the split for a month see how it goes, hey maybee ill advance on this maybee i wont but ill try it anyway cant hurt. But im happy with my progress so far in my training, thanks for the help guys

 

[P-funk]

when u put it like that it makes me feel what youre saying.... u obviously found what works for u...and true...i never tried that routine for myself...one day perhaps i will...but not anytime soon...

yea. I mean these are just some things I have been thinking about that seem to work for me and those that I train.