BigMace255

OK... Basically I'm just going to list my muscle group split.
If you want more detail (what exercises I'm doing), then ask.

MONDAY:
Lower Body (Quads, Hamstrings, Adductors, Abductors, and Glutes)

TUESDAY:
Upper Body and some Core (Triceps, Pecs, Delts, and a light Abs workout - mostly obliques)

WEDNESDAY:
Cardio

THURSDAY:
Back with some Core and Upper Body (Lats, Traps, Lower Back, and Biceps)

FRIDAY:
Lower Body and Core (Quads, Glutes, Hamstrings, Calves, and Abs)

SATURDAY:
Upper Body (Triceps, Biceps, Pecs, and Delts)

SUNDAY:
All over the place (Calves, heavy Abs workout, Grip training, Neck, and Forearm work)


Been doing it for almost 4 weeks, and it's been working out pretty well so far.

I do a total of 2 days of cardio; I do my "Cardio Day", plus I'll do cardio one day of the weekend. Now that Lacrosse season is over (I used to practice 2.5 hours, 5 days a week, getting a good cardio workout), I might have to add some more.

Might not though, since I am trying to gain weight. I think I'll just keep 2 days per week of cardio, and go for as clean of a bulk as I can.

Brinn

I think a list of exercises would be helpful. On the face of it, this wouldn't be a split I'd use myself.

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RIP New and Improved! (Formerly Known As Just Shoot Me!) - 05/05/05

BigMace255

MONDAY:
Lower Body (Quads, Hamstrings, Adductors, Abductors, and Glutes)

Barbell Squats (3*6)
SuperCat Squats (3*8)
SuperCat Incline Squats (3*8)
Leg Extensions (3*8)
Leg Curls (3*8)
Adductor Machine (3*10)
Abductor Machine (3*10)
Deadlifts (3*6)

TUESDAY:
Upper Body and some Core (Triceps, Pecs, Delts, and a light Abs workout - mostly obliques)

Skull Crushers (3*8)
Side Lateral Raises (3*10)
Flat Benchpress (3*6-8)
Decline Benchpress (3*6-8)
Front DB Raises (3*10)
Bent-Over Rear Delt Raise (3*10)
Seated Dumbbell Press (3*8)
DB Flyes (3*8)
Leg Lifts with Side twist, Oblique Crunches

WEDNESDAY:
Cardio

Still working on choosing a good cardio for me I have zero arches, so running is pretty painful still.

THURSDAY:
Back with some Core and Upper Body (Lats, Traps, Lower Back, and Biceps)

Lat Pulldowns (3*8)
Assisted Pull-ups (widest grip, 40 pounds assistance, 3*8)
Assisted Pull-ups (close grip, 20 pounds assistance, 3*10)
Upright Rows (3*8)
Seated Rows (3*8)
Lower Back Machine (3*10)
Alternating DB Curls (3*8)
Alternating Hammer Curls (3*8)
Straight Bar Curls (3*8)
Barbell Shrugs (3*8)

FRIDAY:
Lower Body and Core (Quads, Glutes, Hamstrings, Calves, and Abs)

Barbell Squats (3*6)
SuperCat Squats (3*8)
SuperCat Incline Squats (3*8)
Calf Press (3*15)
Weighted Calf Raises (3*15)
Deadlifts (3*6)
Hammer Strength Ab Machine (3*25)
Hammer Strength Ab Machine with Oblique Twist (3*25)
Incline crunches with medicine ball and twists (3*15)
Parallel Arms leg raises (3*15)

SATURDAY:
Upper Body (Triceps, Biceps, Pecs, and Delts)

Skull Crushers (3*8)
Flat Benchpress (3*6-8)
Incline Benchpress (3*6-8)
Bent-Over Rear Delt Raise (3*10)
Seated Dumbbell Press (3*8)
DB Flyes (3*8)
Alternating DB Curls (3*8)
Alternating Hammer Curls (3*8)
Straight Bar Curls (3*8)

SUNDAY:
All over the place (Calves, heavy Abs workout, Grip training, Neck, and Forearm work)

Calf Press (3*6)
Weighted Calf Raise (3*6)
Plate Grips (3*30 seconds)
Behind the Back Forearm Curls (3*8)
Reverse Arm Curls (3*8)
Neck Isometrics (3*15 seconds, front back left right)
Parallel Arms Leg Raises (3*15)
Incline Crunches with medicine ball and twists (3*15)
Decline Reverse Crunches (3*15)
Oblique Leans (3*10 each side)

The sheer number of exercises might lead you to think it's overtraining, but it's what's working for me so far. I've been eating like a horse, and I'm getting plenty of sleep. I just shock the muscles by doing all of this, then give them a nice rest before I work them again.

Stuff to add/take out, any other suggestions or critiquing would be good

Brinn

Yeah, that does look like a lot of volume. That may not a concern if you take a week out of every 3 or 4 and cut back the volume.

I'd drop the Sunday workout altogether. The exercises can be moved to the other days.

For the rest, you have lower/upper/upper/lower/upper. Is there a reason why upper gets worked 3x and lower 2x?

Core workout, I would keep with lower body, since they get worked with squats and deads.

I'd do one muscle group at a time. Compounds first, then isolation. I'm not a big fan of "pre-exhausting" a body part.

The most important thing, I think, is to back off on the volume every few weeks (eg. one upper body workout and one lower for the week) to allow your body to compensate.

__________________
"A noble spirit embiggens the smallest man." - Jebediah Springfield

RIP New and Improved! (Formerly Known As Just Shoot Me!) - 05/05/05

BigMace255

Yeah, looks like I'm doing that this week, not exactly by design though.

Couldn't get to the gym yesterday or today.

I'm stuck with DB's, so there really isn't all that much I can do.

My training on Upper and Lower body (yesterday and today) fell off, so I guess I can pick it up next week.

I do the Sunday workout just because I like getting to the gym, and because I can spend less time per workout.

antihero

wow, looks like alot of volume, but im not going to correct it any if it has been working for you...

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BigMace255

I'm going to start taking whey in the morning (so I can have something other than toast with bacon almost every breakfast of my life), so that extra protein should help me cope even more.

These are mainly just "beginner's luck" gains, but so far, in the course of 3 weeks and 3 days, I have added half an inch to my arms and my calves, along with adding an inch to my chest.

I'm taking tracking pictures once a month; I'll post once there's something impressive to show (or at least something I'm not embarassed of.)

I got into the whole lifting/BB scene because of a 1-month (almost) Fitness Project for my Fitness Class. This is probably the first class I can say has actually changed my life. It got me started, and now my determination is going to keep me doing it for the next 30 or 40 years of my life.

johnsbod

I think you'll want to refine that workout and get the volume down a bit and have 1-2 more days off. The newbie gains will stop after a while and you might start to get frustrated. Keep in mind that muscles grow after you lift weights, not during. You need to have time to recover and be following a good, clean diet that will allow you to build muscle.

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Misc Perv #69