Wanting a new routine - advice req.....
#1
Wanting a new routine - advice req.....
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?
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?
#3
Too many posts.. I need a life!!
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
Trending Topics
#10
Too many posts.. I need a life!!
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
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
#11
PassionFord Regular
Join Date: May 2004
Location: great yarmouth
Posts: 354
Likes: 0
Received 0 Likes
on
0 Posts
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
P.s Change your work out routine every 4/6 weeks or your body just gets use to it .
Regards Rob
#12
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.
Mind you, we are all different.
#14
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
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
Thread
Thread Starter
Forum
Replies
Last Post