Just changed my routine, any opinions?

Spincycle · 08-20-2005, 02:44 AM

Before, I just did upper body one day, rest the next. Lower body the third day, rest the next, etc.

But I have read in numerous places that isolation will produce much better results. So here is what I put together.

1. Biceps & Forearms
2. Abs & Back
3. Triceps & Traps
4. Chest & Lats
5. Lower body
6. Cardio
7. Off

Are there any major faults? Anything that could be improved?

**EME** · 08-20-2005, 02:57 AM

What is your goal for this training period?

Are you trying to gain size, or get leaner?

If you are cutting, that schedule will probably due, although you have some interesting muscle group parings ( not that they won't work ).

If you are trying to add size, it's my opinion that you need more off days than that to really recover and grow.

I train a maximum of 4 days per week when training to add mass.

- EME

Quote:

Originally Posted by Spincycle

Before, I just did upper body one day, rest the next. Lower body the third day, rest the next, etc.

But I have read in numerous places that isolation will produce much better results. So here is what I put together.

1. Biceps & Forearms
2. Abs & Back
3. Triceps & Traps
4. Chest & Lats
5. Lower body
6. Cardio
7. Off

Are there any major faults? Anything that could be improved?

Spincycle · 08-20-2005, 03:05 AM

Hmm, well I am trying to gain mass more than getting cut and lean. So it doesn't count as resting when I do chest one day, and then other body parts the rest of the week? Or do you mean more rest days as in no traning at all?

DarkFalcon · 08-20-2005, 03:09 AM

Quote:

Originally Posted by Spincycle

Before, I just did upper body one day, rest the next. Lower body the third day, rest the next, etc.

But I have read in numerous places that isolation will produce much better results. So here is what I put together.

1. Biceps & Forearms
2. Abs & Back
3. Triceps & Traps
4. Chest & Lats
5. Lower body
6. Cardio
7. Off

Are there any major faults? Anything that could be improved?

Beside the fact that you have traps but no shoulder's I found this grouping to work best for me.
Shoulders(including traps

)
Arms (tri's and bi's superset)
Legs
Off (Gives you a rest after a heavy leg day)
Chest (gives your triceps 3 days recovery so you can hit it hard)
Back( Gives 3 days between bi's so they are recovered properly)
Off

Abs you can do 2x a week and throw it in the days you feel strongest.

**EME** · 08-20-2005, 03:14 AM

Rest days = no training at all.

When you are trying to add mass to your body, you have to let your body have the necessary calories, and time to do the work of building muscle.

If you are in the gym, you are burning calories that your body needs to build the muscles worked in your previous days workout.

My Lean Mass Building split looks like this:

Day 1: Chest / Shoulders / Abs - 30 mins cardio
Day 2: Off
Day 3: Biceps / Triceps / Abs - 30 mins cardio
Day 4: Off
Day 5: 30 mins cardio
Day 6: Back / Legs / Abs
Day 7: Off

If I don't feel I'm making good enough gains, I drop the cardio on day 5 and
make it an Off day also. As long as the gains are coming along well, I keep the cardio in there on Day 5.

- EME

Quote:

Originally Posted by Spincycle

Hmm, well I am trying to gain mass more than getting cut and lean. So it doesn't count as resting when I do chest one day, and then other body parts the rest of the week? Or do you mean more rest days as in no traning at all?

Spincycle · 08-20-2005, 03:58 AM

Falcon I like your workout, but if I did it, would it be a bad idea to add in forearms on the day I do legs? I work my forearms as much as possible, so here is my reasoning:

On bis and tris days, you naturally use your forearms for lifting, so they get an adequate workout already. But then, adding in a day where I actually concentrate on forearms would work them even harder.

Is that a good idea?

**EME** · 08-20-2005, 04:09 AM

Personally,

I feel if you are doing enough compound pulling movements like bent rows, pulldowns, chins, deadlifts, etc.. your forearms are going to get plenty of work gripping. Plus, they will be worked on your bicep day.

I don't really feel that you need to do them individually, unless they are particularly lagging.

- EME

Quote:

Originally Posted by Spincycle

Falcon I like your workout, but if I did it, would it be a bad idea to add in forearms on the day I do legs? I work my forearms as much as possible, so here is my reasoning:

On bis and tris days, you naturally use your forearms for lifting, so they get an adequate workout already. But then, adding in a day where I actually concentrate on forearms would work them even harder.

Is that a good idea?

Flowsybaby · 08-20-2005, 04:37 AM

Right now my split looks like this:

Monday: chest/tri's/shoulders
Tuesday:legs and calves
Wednesday: Rest day
Thursday: back/bi's/calves/traps
Friday: chest/tri's/shoulders

Normally I do resistance ab work on my chest days. Sometimes I add in cardio if I feel that I need it.

Monday and Friday I alternate between tricep and shoulders and sometimes do both. It is plenty of recovery time I believe. For forearms they get worked enough on Thursday.

Spincycle · 08-20-2005, 04:38 AM

Well I really would like to get bigger forearms. Right now, mine are just decent, and I've got a few decent veins, but by the end of 2005 I really want to get the flexors bigger and get a whole lot more veins.

Flowsybaby · 08-20-2005, 04:41 AM

Well to get more veins: vascularity you need to have a lower bf% and have less water in you. Depending on how many sets and lift you do on Thursday will affect how much your forearms will grow. You can always add in some wrist curls. Or reverse curls.

Spincycle · 08-20-2005, 04:48 AM

Yeah I do wrist curls religously, but am taking a break for a week due to left wrist injuries.

DarkFalcon · 08-20-2005, 06:54 AM

Quote:

Originally Posted by Spincycle

Falcon I like your workout, but if I did it, would it be a bad idea to add in forearms on the day I do legs? I work my forearms as much as possible, so here is my reasoning:

On bis and tris days, you naturally use your forearms for lifting, so they get an adequate workout already. But then, adding in a day where I actually concentrate on forearms would work them even harder.

Is that a good idea?

Sure it won't hurt. Just make sure your keeping your actually lifting time to around 50 mins max. If you plan on doing a lot of forearm work you can work it between your rest between sets of legs. Makes for a demanding workout but it cuts down the time. I've made major size and strength gains with this set up so I think you might like it. You can always switch things up when you stagnate. Myself I've yet to do so using this since I just vary my rep ranges and exercises to shock my system.

08-20-2005, 02:44 AM	#1
Spincycle Amateur Join Date: Aug 2005 Posts: 53 Recipes: 0 Rep Power: 4	Just changed my routine, any opinions? Before, I just did upper body one day, rest the next. Lower body the third day, rest the next, etc. But I have read in numerous places that isolation will produce much better results. So here is what I put together. 1. Biceps & Forearms 2. Abs & Back 3. Triceps & Traps 4. Chest & Lats 5. Lower body 6. Cardio 7. Off Are there any major faults? Anything that could be improved?

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08-20-2005, 03:05 AM	#3
Spincycle Amateur Join Date: Aug 2005 Posts: 53 Recipes: 0 Rep Power: 4	Hmm, well I am trying to gain mass more than getting cut and lean. So it doesn't count as resting when I do chest one day, and then other body parts the rest of the week? Or do you mean more rest days as in no traning at all?

08-20-2005, 03:58 AM	#6
Spincycle Amateur Join Date: Aug 2005 Posts: 53 Recipes: 0 Rep Power: 4	Falcon I like your workout, but if I did it, would it be a bad idea to add in forearms on the day I do legs? I work my forearms as much as possible, so here is my reasoning: On bis and tris days, you naturally use your forearms for lifting, so they get an adequate workout already. But then, adding in a day where I actually concentrate on forearms would work them even harder. Is that a good idea?

08-20-2005, 04:37 AM	#8
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Right now my split looks like this: Monday: chest/tri's/shoulders Tuesday:legs and calves Wednesday: Rest day Thursday: back/bi's/calves/traps Friday: chest/tri's/shoulders Normally I do resistance ab work on my chest days. Sometimes I add in cardio if I feel that I need it. Monday and Friday I alternate between tricep and shoulders and sometimes do both. It is plenty of recovery time I believe. For forearms they get worked enough on Thursday.

08-20-2005, 04:38 AM	#9
Spincycle Amateur Join Date: Aug 2005 Posts: 53 Recipes: 0 Rep Power: 4	Well I really would like to get bigger forearms. Right now, mine are just decent, and I've got a few decent veins, but by the end of 2005 I really want to get the flexors bigger and get a whole lot more veins.

08-20-2005, 04:41 AM	#10
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Well to get more veins: vascularity you need to have a lower bf% and have less water in you. Depending on how many sets and lift you do on Thursday will affect how much your forearms will grow. You can always add in some wrist curls. Or reverse curls.

08-20-2005, 04:48 AM	#11
Spincycle Amateur Join Date: Aug 2005 Posts: 53 Recipes: 0 Rep Power: 4	Yeah I do wrist curls religously, but am taking a break for a week due to left wrist injuries.