little help w/workout

[zooker]

I am reading alot of diff. opinions on workouts...some say 2 body parts a day....some say 2 days on 1 off....after some research, i had decided to work 1 body part a day for the most part...day 1 chest....day 2 bi-s, day 3 shoulders, day 4 back and leg , day 5 tri's day 6 off...then start over...I think so far it's been pretty good workout ..but I want to make sure I'm not wasting my time....I also do abs every other day..please advise

[malibu350]

okay...usually when you work 2 bodyparts a day you work like chest/tri's back/bi's quads/hams, shoulders/traps...unless you've been lifting for years and are really experienced...then you can go to like a major group in the morning and another at nite etc....I wouldn't agree with your workout....if ou are going to break them up like that I would never do back and legs on the same day...and never do them one day after the other....and i would either combine chest/tri's or do bi's/tri's on the same day.....if you've been used to doing 5 on 2 off...you'd be amazed at the results you can get by giving your body proper recovery...try a 2 day on 1 off split...you won't regret it...and if you think you can do more...bump it up to 3 on 1 of etc....but recovery is important too...your workouts shouldn't take you longer than an hour...except legs...or if you have a lacking bodypart and are using more sets or exercises...

[zooker]

ok....so can you give me an exact 3 on 1 off split ...whole routine...don't mean to ound stupid...but I just want to get it right...also each body part I was told 5 exercises...4 reps each...does hat sound right...so if I do 2 body parts...it would be about 40 reps total a day

[Alin]

I am reading alot of diff. opinions on workouts...some say 2 body parts a day....some say 2 days on 1 off....after some research, i had decided to work 1 body part a day for the most part...day 1 chest....day 2 bi-s, day 3 shoulders, day 4 back and leg , day 5 tri's day 6 off...then start over...I think so far it's been pretty good workout ..but I want to make sure I'm not wasting my time....I also do abs every other day..please advise


many ways to train. I'm training whole body right now 3 times wk.

[malibu350]

ok....so can you give me an exact 3 on 1 off split ...whole routine...don't mean to ound stupid...but I just want to get it right...also each body part I was told 5 exercises...4 reps each...does hat sound right...so if I do 2 body parts...it would be about 40 reps total a day


okay for example...monday do chest...then tues arms...wednesday back...then off day...except cardio (only if you are dieting) friday shoulders...then saturday legs..then start over again....every fourth day would be an off day...

as for exercises...just try to do exercises to hit every part of the muscles thouroughly...for example shoulders...do a shoulder press, db or BB...then do front raises...side laterals...rear delts....then shrugs....and if you want you can throw in an upright row....so that would be a total of six exercises.....at about 4 sets each....that's a total of 24 sets....and you want to get around 10-15 reps for each exercise....you can go down as the weight gets heavier...just make sure on things like raises you are doing no less than 10-12...always shoot for 15 if possible...if you only get like 6-8...the weight is too heavy go down....

I know that it sounds shameful to go down in weight...but it will pay off in the end...don't be worried about how much you are pushing when you are first starting a new routine....just get the exercises down and the weight will come up quickly....

it sounds like you should get a good routine down before you start a cycle.....I would give it at least a good dedicated month before you start...

doing this stuff isn't easy...to do it right is like another job...but keep it up and you'll be happy

[Jade_7674]

Mix things up! Different exercises....Keep your core exercises(Bench,Squat, and Deadlifts)... Superset one week! then 2 body parts the next, one the next week, or you can go for each 2 weeks!

[zooker]

thanks guys...this forum is always very helpful

[tatteredxangelx]

train 1 body part, rest (even just a nap) eat, train another ... especiallyt if yer young an don cycle. no set pattern ... just train what u feel needs to be trainied.

[church]

I work an off shift, so I can only go to the gym when it's open at night (mon-thurs). I work Chest/Bi's Monday, Legs/Shoulders Tuesday, Hamstrings/Calves/abs Wednesday, Back/Tri's Thursday as a regular routine. I often stop in on Sat/Sunday morning and do abs/cardio and hit anything I didn't hit hard enough earlier in the week. This has worked for me for a few years now. I vary things by changing excercises/reps/weight. For example; I'll do leg extensions/squats/hack squats one week for legs, then the next I might do leg press, lunges, and single leg squats on the hammer strength. I find that as long as I keep changing up the excercises and the weight/reps, I keep growing. I also don't do hams/calves/quads on the same day. I can't walk if I do (jello legs). I've tried a lot of different plans. All of them seem to work, but this is what I've grown comfortable with.