Which days to do which muscles - confused ...

Dystran · 01-10-2004, 09:36 PM

This post relates only to waist upwards training, my legs are done separately (lots of leg sports

For waist upwards training I go to the gym 2 or 3 times a week (lets say 5 times every two weeks). Generally it's every 2 or 3 days. I can afford between 1 hour and 1.5 hours per session.

I get a bit confused as to which muscles to train on which days. I am not a pro builder, but of course still want to go for some gains in the time that i have.

Which should I train together? Main areas as i can see are :-
Chest, Abs, Biceps, Triceps, shoulders, lats + traps

Currently I am doing
Day 1 Chest and triceps
Day 2 Lats, traps and biceps
Day 3 Abs and Shoulders - a little chest too.
Then i start back around to the day 1 routine again. Gap between trainng each muscle group could be between 6 days upto 8 days.

Anyone have any comments on this?

Also, if anyone had the time to advise the best exercises for each group that woudl be so appreciative, i always feel that maybe i am not making use of my time when i could perhaps be doing better exercises in the time that i have for better gains?

Any advice really appreciated!

zx9rjas · 01-10-2004, 10:12 PM

Hello there

There is no set routine to train each bodypart and many people have differing opinions.

I change my routine every two-three weeks, just enough for my body adapt to the training but not to hit a plateau.

Here are some that I have done.

Monday - Chest 12-15 sets 8-12 reps with biceps 6-8 sets 8-12 reps Shoulders 8-12 sets 8-12 reps
Tuesday REST
Wednesday - Quads 15-19 sets 8-12 reps Hamstrings 8 sets 8-12 reps
Thursday - Back 15-17 sets 8-12 reps with Triceps 10-12 sets 8-12 reps
Friday - Same as Monday
Saturday REST
Sunday - Same as Thursday

Abs and calfs whenever you like but twice a week, 15 reps on abs for 12 sets, mix it up for the calf reps but 8 sets

or

Monday - Chest with Calfs
Tuesday - Back with Hamstrings
Wednesday REST
Thursday - Quads
Friday - Shoulders, Biceps and Triceps
Saturday and sunday REST

Both of these schedules have worked very well for me, I have a good few years of training under my belt and these are not recommended for beginners.

With regards to exercises the list could be endless. The best advice I can give you is think of the muscle you are working when training it (Think of that muscle contracting rather than moving a weight from A to B). Also mix up your rep speed, keep it to 1.5 seconds to lift and 3 second to lower the weight, but sometimes train at a different speed for two weeks. Try 2 seconds to lift and 4 to lower, or slightly faster than usual. This makes the body recruit either fast or slow twitch muscle fibres and keeps hypertrophy going.

If you want some advice for specific muscle group exercises, just say which and I'm sure we can help.

J :twisted:

Dystran · 02-10-2004, 10:49 AM

Cheers mate. noted. The timing info was a great help - never thought about that before. Great stuff, thanks a lot!

Benj · 02-10-2004, 03:18 PM

What!!! zx9rjas How many sets??? 15 - 19 for quads (for example)

Dystran you managed to miss out the biggest upper body muscle... your Back! ...well you put lats and traps, but there are more parts to your back than them two! You need to make sure you train all your muscles or you'll get muscle imbalances!

This is my current split:
Back, Shoulders + Traps
Chest + Triceps
Legs + Biceps

Just another idea for you, its just what works best for you!

zx9rjas · 02-10-2004, 04:41 PM

Hello mate

I know this is a large amount for the quads and I do not recommend anyone doing this. I was training my quads with my hamstrings and giving my quads about 12-15 sets. I found that my quads respond very well to this amount of sets, it doesn't hurt the day after, it hurts 2-3 days after.
Believe it or not I dont actually like training my legs but it doesn't stop me going for it.

Whats a 265/270lb squat for 12 reps (on my 5th set) like for a 14 stone 2lb guy. Is this any good?
J :twisted:

01-10-2004, 09:36 PM	#1 (permalink)
Dystran Under Construction Join Date: Sep 2004 Location: London, UK Posts: 4 Rep Power:	Which days to do which muscles - confused ... This post relates only to waist upwards training, my legs are done separately (lots of leg sports For waist upwards training I go to the gym 2 or 3 times a week (lets say 5 times every two weeks). Generally it's every 2 or 3 days. I can afford between 1 hour and 1.5 hours per session. I get a bit confused as to which muscles to train on which days. I am not a pro builder, but of course still want to go for some gains in the time that i have. Which should I train together? Main areas as i can see are :- Chest, Abs, Biceps, Triceps, shoulders, lats + traps Currently I am doing Day 1 Chest and triceps Day 2 Lats, traps and biceps Day 3 Abs and Shoulders - a little chest too. Then i start back around to the day 1 routine again. Gap between trainng each muscle group could be between 6 days upto 8 days. Anyone have any comments on this? Also, if anyone had the time to advise the best exercises for each group that woudl be so appreciative, i always feel that maybe i am not making use of my time when i could perhaps be doing better exercises in the time that i have for better gains? Any advice really appreciated!

01-10-2004, 10:12 PM	#2 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	routine Hello there There is no set routine to train each bodypart and many people have differing opinions. I change my routine every two-three weeks, just enough for my body adapt to the training but not to hit a plateau. Here are some that I have done. Monday - Chest 12-15 sets 8-12 reps with biceps 6-8 sets 8-12 reps Shoulders 8-12 sets 8-12 reps Tuesday REST Wednesday - Quads 15-19 sets 8-12 reps Hamstrings 8 sets 8-12 reps Thursday - Back 15-17 sets 8-12 reps with Triceps 10-12 sets 8-12 reps Friday - Same as Monday Saturday REST Sunday - Same as Thursday Abs and calfs whenever you like but twice a week, 15 reps on abs for 12 sets, mix it up for the calf reps but 8 sets or Monday - Chest with Calfs Tuesday - Back with Hamstrings Wednesday REST Thursday - Quads Friday - Shoulders, Biceps and Triceps Saturday and sunday REST Both of these schedules have worked very well for me, I have a good few years of training under my belt and these are not recommended for beginners. With regards to exercises the list could be endless. The best advice I can give you is think of the muscle you are working when training it (Think of that muscle contracting rather than moving a weight from A to B). Also mix up your rep speed, keep it to 1.5 seconds to lift and 3 second to lower the weight, but sometimes train at a different speed for two weeks. Try 2 seconds to lift and 4 to lower, or slightly faster than usual. This makes the body recruit either fast or slow twitch muscle fibres and keeps hypertrophy going. If you want some advice for specific muscle group exercises, just say which and I'm sure we can help. J :twisted: ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

02-10-2004, 03:18 PM	#4 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	What!!! zx9rjas How many sets??? 15 - 19 for quads (for example) Dystran you managed to miss out the biggest upper body muscle... your Back! ...well you put lats and traps, but there are more parts to your back than them two! You need to make sure you train all your muscles or you'll get muscle imbalances! This is my current split: Back, Shoulders + Traps Chest + Triceps Legs + Biceps Just another idea for you, its just what works best for you! ______________________ Benj

02-10-2004, 04:41 PM	#5 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	quads Hello mate I know this is a large amount for the quads and I do not recommend anyone doing this. I was training my quads with my hamstrings and giving my quads about 12-15 sets. I found that my quads respond very well to this amount of sets, it doesn't hurt the day after, it hurts 2-3 days after. Believe it or not I dont actually like training my legs but it doesn't stop me going for it. Whats a 265/270lb squat for 12 reps (on my 5th set) like for a 14 stone 2lb guy. Is this any good? J :twisted: ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

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02-10-2004, 10:49 AM	#3 (permalink)
Dystran Under Construction Join Date: Sep 2004 Location: London, UK Posts: 4 Rep Power:	Cheers mate. noted. The timing info was a great help - never thought about that before. Great stuff, thanks a lot!