Question #2
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Monday: Chest and Triceps, some abs
Tuesday: Back and biceps, shoulders, some abs
Wed: Chest, triceps, legs, some abs
Thur: Back, biceps, shoulders, some abs
and then a day off, and then I start again, etc. I'm not completely on schedule though, sometimes I miss a day and shit.
I guess what I mean is, which muscle groups is it best to combine when working out on a given day?
Tuesday: Back and biceps, shoulders, some abs
Wed: Chest, triceps, legs, some abs
Thur: Back, biceps, shoulders, some abs
and then a day off, and then I start again, etc. I'm not completely on schedule though, sometimes I miss a day and shit.
I guess what I mean is, which muscle groups is it best to combine when working out on a given day?
Try this, pretty basic split but it's good if you wanna work your entire body in 4 days.
Day 1: Legs,
Day 2: Chest, triceps
Day 3: Biceps, shoulders
Day 4:Back
Higher intensity once a week and then one week of rest is generally considered better for gains than working the same muscle group twice with only 1 day of rest, since that isn't enough time for the muscles to rebuild. Make sure to stick to compound movements (squats, deadlifts, bench press etc.) as much as possible. You can work your abs on day 1 and day 4.
Day 1: Legs,
Day 2: Chest, triceps
Day 3: Biceps, shoulders
Day 4:Back
Higher intensity once a week and then one week of rest is generally considered better for gains than working the same muscle group twice with only 1 day of rest, since that isn't enough time for the muscles to rebuild. Make sure to stick to compound movements (squats, deadlifts, bench press etc.) as much as possible. You can work your abs on day 1 and day 4.
I try to switch it around as much as i can but at the moment its:
A)Monday (or tuesday): bench press 3 x 8 reps
bench press with close grip 3 x 7 reps
Squats 3 x 8
Bicycle Crunches 3 x til i
cant do anymore
bent over rows(or standing rows) 3 x 7
reps
Pull Ups: 3 x 7 reps
B)
Wednesday(or thursday): barbell curls(or chin ups): 3 x 8 reps
concentration curls: 3 x 7 reps each
arm
Shoulder Press (or dead lifts): 3 x 8
reps
leg extensions: 3 x 12 reps
shoulder shrugs: 3 x 10 reps
C) Friday (or Saturday): Much the same as A).
then the following week it becomes B A C. B and C are similar, know what i mean.Its the opposite way around. but i try to change things around every so often and do other exercises. i dont go to the gym. i use my own weights and bench. i have got good results. my arms have got alot bigger and so have the muscles in my abdomen. my chest was always pretty built up anyway and my back has got stronger. Im doing alot of legs weights now because i want to build up my thighs more.
A)Monday (or tuesday): bench press 3 x 8 reps
bench press with close grip 3 x 7 reps
Squats 3 x 8
Bicycle Crunches 3 x til i
cant do anymore
bent over rows(or standing rows) 3 x 7
reps
Pull Ups: 3 x 7 reps
B)
Wednesday(or thursday): barbell curls(or chin ups): 3 x 8 reps
concentration curls: 3 x 7 reps each
arm
Shoulder Press (or dead lifts): 3 x 8
reps
leg extensions: 3 x 12 reps
shoulder shrugs: 3 x 10 reps
C) Friday (or Saturday): Much the same as A).
then the following week it becomes B A C. B and C are similar, know what i mean.Its the opposite way around. but i try to change things around every so often and do other exercises. i dont go to the gym. i use my own weights and bench. i have got good results. my arms have got alot bigger and so have the muscles in my abdomen. my chest was always pretty built up anyway and my back has got stronger. Im doing alot of legs weights now because i want to build up my thighs more.
My schedule used to be like this..
Monday - Back and Bi. Most back routines also work the biceps so it made sense. Especially the cable machines, all of them that target back target the bi's too.
Tuesday - Chest and Tri's. Benching, etc.
Wednesday - Shoulders. Shrugs, etc.
Thursday - Legs.
Friday - a little of everything.
cardio every day after working out. i lifted light weights with a lot of reps to try to lose weight and tone up.
my new one is like this..
monday - shoulders. shrugs with 50 lb weights. military press with about 50 [i'm new to military press] the shoulder press machine with 15 on each arm. reverse shrugs with about 80 lbs.
tuesday - chest. benching, i cant bench much. i work out with about 140 now, i know, not a lot. but i use the wide grip while benching, it makes it harder. close grip i can bench a lot more but i feel it works my tri's more than chest so i deem it useless for chest day. then i do the chest press with about a hundred. do butterfly press with 15-20 lb dumbells. pec fly machine with 80 lbs.
wednesday - biceps. curls, etc. everyone knows how to work biceps. i feel they are the strongest part of my upper body, i use heavy weights with my biceps.
thursday - legs. leg press, with about 470 lbs. other leg presses to target other muscles. calf presses with about 300 lbs. squatting, i used to squat a lot of weight but my left knee is really bad so i kinda quit, i do wall squats now, so its my own body weight so its more natural to do.
friday - triceps. all the tricep workouts, skull crushers, etc. my triceps are pretty strong and well defined, so i lift a lot of weight with them too.
saturday - back. i HATE workin out my back. but i do it anyways.. wide grip chin ups. all the aforementioned workouts that use your bi's too. i just hate working out my back..
everyday i do 150 declined sit ups, sometimes i get lazy and do 100. i use the chin up bar to lift the dumbbell to my stomach with my feet, hoping to work my lower abs. every day after working out i play basketball for anywhere from 1-3 hours. even if its just shooting around or a pick up game. after basketball, i swim in the lap pool and use the hot tub to relax my muscles.
sorry for such the long post but you did say you wanted detail...
Monday - Back and Bi. Most back routines also work the biceps so it made sense. Especially the cable machines, all of them that target back target the bi's too.
Tuesday - Chest and Tri's. Benching, etc.
Wednesday - Shoulders. Shrugs, etc.
Thursday - Legs.
Friday - a little of everything.
cardio every day after working out. i lifted light weights with a lot of reps to try to lose weight and tone up.
my new one is like this..
monday - shoulders. shrugs with 50 lb weights. military press with about 50 [i'm new to military press] the shoulder press machine with 15 on each arm. reverse shrugs with about 80 lbs.
tuesday - chest. benching, i cant bench much. i work out with about 140 now, i know, not a lot. but i use the wide grip while benching, it makes it harder. close grip i can bench a lot more but i feel it works my tri's more than chest so i deem it useless for chest day. then i do the chest press with about a hundred. do butterfly press with 15-20 lb dumbells. pec fly machine with 80 lbs.
wednesday - biceps. curls, etc. everyone knows how to work biceps. i feel they are the strongest part of my upper body, i use heavy weights with my biceps.
thursday - legs. leg press, with about 470 lbs. other leg presses to target other muscles. calf presses with about 300 lbs. squatting, i used to squat a lot of weight but my left knee is really bad so i kinda quit, i do wall squats now, so its my own body weight so its more natural to do.
friday - triceps. all the tricep workouts, skull crushers, etc. my triceps are pretty strong and well defined, so i lift a lot of weight with them too.
saturday - back. i HATE workin out my back. but i do it anyways.. wide grip chin ups. all the aforementioned workouts that use your bi's too. i just hate working out my back..
everyday i do 150 declined sit ups, sometimes i get lazy and do 100. i use the chin up bar to lift the dumbbell to my stomach with my feet, hoping to work my lower abs. every day after working out i play basketball for anywhere from 1-3 hours. even if its just shooting around or a pick up game. after basketball, i swim in the lap pool and use the hot tub to relax my muscles.
sorry for such the long post but you did say you wanted detail...
^^you are over-training. You should have a day off after every session to allow your muscles to recover and grow. otherwise its not worth a fuck.
i dont get how you can lift more weight on a close grip bench press than a wide grip one. Im the opposite. and a close grip bench press targets your triceps more. I find it to be excellent for up my triceps. Its the only real exercise i do for my triceps and i have built them up alot doing close grip bench press. what are the other tricep exercise you do?
i dont get how you can lift more weight on a close grip bench press than a wide grip one. Im the opposite. and a close grip bench press targets your triceps more. I find it to be excellent for up my triceps. Its the only real exercise i do for my triceps and i have built them up alot doing close grip bench press. what are the other tricep exercise you do?
its not overtraining if you're doing a different muscle every day... i work out a specific muscle every day, and only for about an hour, two tops. granted, if i worked out every muscle every day, i would overwork myself and muscles would deteriorate.
im not meaning my hands right beside each other for close grip.. by wide grip, i meant hands further apart than shoulder width, it is much harder. 'close grip' to me is shoulder width, but when i'm trying to get as much into my chest as i can, i hold the bar as far apart as i can without smashing my fingers when i put the bar back.. if that makes any sense.
tricep exercises, skull crushers a lot. its kinda scary tho cuz i'm thinkin i'm gonna drop the weight on my face. umm.. i dunno the names for most of them, i just do them. the cable machine, where you put it on the top notch, get a rope and pull down to your waist, then pull the rope apart at the bottom. its rougher than it sounds and it works wonders.
MunFitnessBlog.Com Be Strong. Be Fit. is a website i goto a lot for exercising. this isnt spam, its just some dude posting in a blog. got info on how celebs like ryan reynolds, will smith, and those dudes from 300 worked and, and some of their diet plans too. worth a look.
im not meaning my hands right beside each other for close grip.. by wide grip, i meant hands further apart than shoulder width, it is much harder. 'close grip' to me is shoulder width, but when i'm trying to get as much into my chest as i can, i hold the bar as far apart as i can without smashing my fingers when i put the bar back.. if that makes any sense.
tricep exercises, skull crushers a lot. its kinda scary tho cuz i'm thinkin i'm gonna drop the weight on my face. umm.. i dunno the names for most of them, i just do them. the cable machine, where you put it on the top notch, get a rope and pull down to your waist, then pull the rope apart at the bottom. its rougher than it sounds and it works wonders.
MunFitnessBlog.Com Be Strong. Be Fit. is a website i goto a lot for exercising. this isnt spam, its just some dude posting in a blog. got info on how celebs like ryan reynolds, will smith, and those dudes from 300 worked and, and some of their diet plans too. worth a look.
its not overtraining if you're doing a different muscle every day... i work out a specific muscle every day, and only for about an hour, two tops. granted, if i worked out every muscle every day, i would overwork myself and muscles would deteriorate.
im not meaning my hands right beside each other for close grip.. by wide grip, i meant hands further apart than shoulder width, it is much harder. 'close grip' to me is shoulder width, but when i'm trying to get as much into my chest as i can, i hold the bar as far apart as i can without smashing my fingers when i put the bar back.. if that makes any sense.
tricep exercises, skull crushers a lot. its kinda scary tho cuz i'm thinkin i'm gonna drop the weight on my face. umm.. i dunno the names for most of them, i just do them. the cable machine, where you put it on the top notch, get a rope and pull down to your waist, then pull the rope apart at the bottom. its rougher than it sounds and it works wonders.
MunFitnessBlog.Com Be Strong. Be Fit. is a website i goto a lot for exercising. this isnt spam, its just some dude posting in a blog. got info on how celebs like ryan reynolds, will smith, and those dudes from 300 worked and, and some of their diet plans too. worth a look.
im not meaning my hands right beside each other for close grip.. by wide grip, i meant hands further apart than shoulder width, it is much harder. 'close grip' to me is shoulder width, but when i'm trying to get as much into my chest as i can, i hold the bar as far apart as i can without smashing my fingers when i put the bar back.. if that makes any sense.
tricep exercises, skull crushers a lot. its kinda scary tho cuz i'm thinkin i'm gonna drop the weight on my face. umm.. i dunno the names for most of them, i just do them. the cable machine, where you put it on the top notch, get a rope and pull down to your waist, then pull the rope apart at the bottom. its rougher than it sounds and it works wonders.
MunFitnessBlog.Com Be Strong. Be Fit. is a website i goto a lot for exercising. this isnt spam, its just some dude posting in a blog. got info on how celebs like ryan reynolds, will smith, and those dudes from 300 worked and, and some of their diet plans too. worth a look.
i dunno because if you are doing shoulder excercises like shrugs on Monday, Chest excercises like Bench press on tuesday and then excercises for your biceps on wednesday, you are using alot of the same muscles for all those excercises. maybe not to the same extent. you know what i mean. maybe im wrong. someone like Menace would know best.
Skull crushers look like a good excercise. i reckon that they are hard to do though. they look like that chest excercise i tried to do before.
50 lbs seems low for shoulder shrugs since you said that you can do 140lbs on a bench press. do you mean barbell shrugs like the demonstration in the link below? because i do about a 150 lbs on this one and i dont find the excercise to be that tough. i could do with putting even more weight on it but i need to buy more plates because im limited to the amount of plates i can fit on my barbell. by barbell shrugs i mean these:
Barbell Shrug
maybe you do something different? how tall are you? im only 5 foot 9 so if you are taller then that probably makes it more difficult.
a good excercise to work your back are bent over rows. and pull ups as you mentioned
you mentioned that you dont do squats anymore because you have a knee injury. Is that as a result of doing squats?
Skull crushers look like a good excercise. i reckon that they are hard to do though. they look like that chest excercise i tried to do before.
50 lbs seems low for shoulder shrugs since you said that you can do 140lbs on a bench press. do you mean barbell shrugs like the demonstration in the link below? because i do about a 150 lbs on this one and i dont find the excercise to be that tough. i could do with putting even more weight on it but i need to buy more plates because im limited to the amount of plates i can fit on my barbell. by barbell shrugs i mean these:
Barbell Shrug
maybe you do something different? how tall are you? im only 5 foot 9 so if you are taller then that probably makes it more difficult.
a good excercise to work your back are bent over rows. and pull ups as you mentioned
you mentioned that you dont do squats anymore because you have a knee injury. Is that as a result of doing squats?
no its not concerned with squats, basketball was the injurer. my knee went one way, rest of leg went the other, never felt right since. squats and leg presses hurt a lot, but i dont do squats because if i fall, the weight falls with me and will crush me. leg press, the machine will catch it.
i mean, i put 50 lb weights in each of my hands and shrug my shoulders, 100 times [two sets of 33 and one set of 34] i am 6'3"
i cant find any dumbbells heavier than 100, and i've never tried more than fifty. i'm positive i can do more, and i guess i will start that next time i do shoulders. shrugs are extremely easy like you said.
i think skull crushers are very easy, but just intimidating because the weight is comin at your forehead lol. good point about the bent over rows, i do those, just couldnt remember the name of them. i hate doing them, requires you to put your knee on a flat bench [depending on how you do them] and when i put my left knee on it and put weight on it, it hurts. still a good exercise tho.
i mean, i put 50 lb weights in each of my hands and shrug my shoulders, 100 times [two sets of 33 and one set of 34] i am 6'3"
i cant find any dumbbells heavier than 100, and i've never tried more than fifty. i'm positive i can do more, and i guess i will start that next time i do shoulders. shrugs are extremely easy like you said.
i think skull crushers are very easy, but just intimidating because the weight is comin at your forehead lol. good point about the bent over rows, i do those, just couldnt remember the name of them. i hate doing them, requires you to put your knee on a flat bench [depending on how you do them] and when i put my left knee on it and put weight on it, it hurts. still a good exercise tho.
^^you do bent over rows standing up like this:
Barbell Bent-over Row
thats actually a very good website.
you probably did ligament damage to your knee. did you get it looked at?
Barbell Bent-over Row
thats actually a very good website.
you probably did ligament damage to your knee. did you get it looked at?
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