ESCYSCOTT

iTrader: (1)

OK at the minute i'm training:

Biceps & Chest
Back & Shoulders
Triceps & Legs

I train every other day and just keep to my routine.

Today though I only trained triceps cause I was short of time and I've come away feeling as though because i've only concentrated on 1 body part i've got more of the "pump" feeling?

1) Is it an advantage to training one body part per day??
2) Will you get better results?
3) Will training first thing i the morning for 5 days in a row affect my progress ie: will my energy levels be high enough to train?

any advice please guys?

Ollie.

Mine is

Chest and triceps,
Legs,
Back and biceps,
Shoulders and traps.

Also do abs twice a week after whatever routine i can be bothered!

mackers

If you have the time to do one bodypart everyday then why not? you can concentrate on giving it a hard session then. Only thing is as muscles like the bicep are a relatively small muscle I find less is more, I only do two exercises for bicep one for size eg. curls and one shaping eg. preacher curls. I currently do chest and back one day, shoulders, biceps and tri-ceps another day and finally my legs a seperate day. I like to keep tri-cep seperate from chest as it takes a hammering during benching anyway. Ho pe this helps

mackers

Oh and what are you training for, size or just toning up? I`d happily give you a routine I use for size if you want?

ESCYSCOTT

iTrader: (1)

training for size

3drstretch

iTrader: (1)

Could i possibly have that routine for size as well please mackers.

mackers

Yeah no probs, I`ll post it up here tomorrow night as I don`t have time to now. Then you can try it and let me know what you think

ESCYSCOTT

iTrader: (1)

good man

mackers

Just spent ages typing the routine out and when I clicked to submit the post my internet connection went off Have to start over again

mackers

Day 1
Incline bench press (barbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Flat bench press (dumbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Dumbell flye 4 sets. 2 sets 10 reps and 2 sets 8 reps

Chin ups (very wide grip) 4 sets to failure

Lat pulldown (very wide grip) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Cable row (straight bar) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Back extension 3 sets 15 reps

Stomach crunches 3 sets 15 reps

Oblique sit ups 3 sets 15 reps

V-sit ups 3 sets 15 reps


Day 2

Barbell shoulder press 4 sets. 2 sets 10 reps and 2 sets 8 reps

Lateral raise (cables) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Front raise (barbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Shrugs (barbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Bicep curls (barbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Hammer curls 4 sets. 2 sets 10 reps and 2 sets 8 reps

Lying tri-cep extension 4 sets. 2 sets 10 reps and 2 sets 8 reps

Dips supersetted with tricep kickback 4 sets dips to failure and kickback 10 reps

Stomach crunches 3 sets 15 reps

Side to side weighted 3 sets 15 reps

Reverse crunch 3 sets 15 reps


Day 3


Squats 4 sets. 2 sets 10 reps and 2 sets 8 reps

Bulgarian split squats 4 sets. 2 sets 10 reps and 2 sets 8 reps

Hack squat 4 sets. 2 sets 10 reps and 2 sets 8 reps

Leg extension 4 sets. 2 sets 10 reps and 2 sets 8 reps

Leg curl 4 sets. 2 sets 10 reps and 2 sets 8 reps

Calf press on leg press machine 4 sets. 2 sets 10 reps and 2 sets 8 reps

Standing calf press (dumbells) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Weighted sit ups 3 sets 15 reps

side to side sit up 3 sets 15 reps

Metranomes 3 sets 15 reps


This is the routine I am currently using. I train tuesday, thursday and saturday. I will post up the routine I am doing next aswell. I will also post up a pyramid training routine that I have found that works very well for me, it packs on size and I find it good for strength too. On every set you should be pushing as heavey a weight as you can and the last few reps should be very hard. Obviously when you change from 10 to 8 reps up the weight. Any routine will only be as good as you make it yourself. Concentrate on doing the reps slowly and dont worry about what weight your lifting. If you do perfect form the weight will follow. Good luck any questions just ask

turbo stealth

I train for size , and i train one part a night 5/6 times a week other wise you end up in the gym all night

P.s Change your work out routine every 4/6 weeks or your body just gets use to it .

Regards Rob

Kieron

I personally only train one bodypart per night too. I find if I train one part fully then I don't have the energy or enthusiasm to train another bodypart afterwards.

Mind you, we are all different.

Modder_J

mackers - How long does each workout take? I can only get 45mins max in the gym, mainly due to thats how long till it closes when I get there.

ESCYSCOTT

iTrader: (1)

have changed my routine hopefully for the better now

I think that i'm lagging behind in the chest dept so i'm training chest on it's own with a few leg exercises thrown in - theoretically I can concentrate all my strength on doing better upper body exercise without burning myself out doing biceps too.

I'm now doing biceps with triceps - done this today and came away from the gym with a massive "pumped" feeling in my arms

I'll still do shoulders and back together as it works quite well at the minute

mackers

Glad your sorted escyscott. How are you finding the creatine your taking? How does it differ from the usual stuff?

ESCYSCOTT

iTrader: (1)

basically does the same job mate but without any of the bloated feeling

mackers

nice one where did you get it from I might get some