My Current Routine, Experienced trainers please help!

Kingprawn · 21-12-2005, 12:33 PM

Yes good idea about having the leg day on its own. This is also how i used to train before.
Having a leg day by itself is a very good idea.
Also including shoulder press into chest and tri day is also a good suggestion.

I've tweaked the routine a bit. This morning i did some deadlifts with cables after 3 back excersizes. This will tighten, strengthen & firm up lower back hopefully, nothing too heavy just manageable & comfortable weight.
3 or 4 sets of 8-10 reps.

The deadlifts will help trap development so no need for shrugs now, but might try and fit one or two sets in during another day perhaps on leg day, because will be training legs heavy but not too heavy, a nice manageable comfortable weight once again, but not too light either.

3rd week of cycle and feeling strong mate..

FAT BOY · 21-12-2005, 12:43 PM

trust me m8 do shrugs and keep em after deadlifts you only need about three sets heavy that is if you want big traps not everyone does ?

stick with it bud

Kingprawn · 21-12-2005, 11:03 PM

Ok will stick with your suggestion, sounds like pretty good advice to me.
Thanks again..

Kingprawn · 21-12-2005, 11:07 PM

Quote:

Originally Posted by wiilam perkins

trust me m8 do shrugs and keep em after deadlifts you only need about three sets heavy that is if you want big traps not everyone does ?

stick with it bud

Sorry Wiiliam, i forgot to answer your question about bigger traps. Well I'm happy with how they are for the moment, but i guess theirs always room for improvement eh?

Therefore, i'll try out your suggestion about including dumbell shrugs after deadlifts and see what happens.

Cheers..

SoulCard · 21-12-2005, 11:16 PM

Quote:

Originally Posted by Kingprawn

Hello folks
Heres my current routine, feedback needed please, not sure if i'm overtraining? I'm training each part twice per week on this routine
I'm currently on a Cycle i.e. Deca & Test, so please offer some suggestions to maximize the benefits of this.

MY CURRENT ROUTINE:

Monday & Thursday:
Chest, Shoulders, Triceps.

Tuesday & Friday:
Legs, Back, Biceps.

I'm training pretty intensely at the moment but sometimes feel it might be too many bodyparts on training days? even though i have 3 days rest.
Would like some suggestions on alternative routines that would help me get maximum gain from cycle.

Most training days i feel too tired & wary to do more than 5 mins cardio for warmup, therefore feel perhaps i might not be getting enough cardio in a week? & would like to reduce some flab around belly.
Current estimated BF percentage is about 19/20 % i reckon.

Perhaps this is were some of you more experienced trainers could offer your expertise?
I don't mind training 4 or 5 days per week if i need too and it would mean avoiding overtraining too many bodyparts for muscles to fully recover & grow.

Help Plz...

Personally, it sounds like you are not giving your body enough rest inbetween workouts and I never think it is a good idea to work the same body part more than once/week (assuming of course that you are really working it good)Also, I prefer not to work more than one body part per session at the gym...Heres what i'm currently doing...
Day 1: Chest
Day 2: Bi's
Day 3: Tri's
Day 4: Off
Day 5: Back
Day 6: Shoulders/Legs
Day 7: Off
REPEAT
This way exercises that have an overlap of muscle groups(ex. chest and tri's) have at least a day of rest in between to recover and work better when it is their turn...also you know that the muscle group is fully recovered by the time you go work it again...

sunilbassi · 26-12-2005, 08:20 PM

In reference to Jay123's workout isn't having leg day and back day so close together limiting yourself a bit. as DLs use hamstrings which are needed in squat and also lower back is obviously needed in both. Another potential problem in not grouping some muscles together is the overtraining factor. Although your muscles seem seperate for example triceps will be worked heavily on chest days, tricep days obviously and also on shoulder days. It would be more advantageous to group them together over time. But obviously if its working allow it.

SoulCard · 26-12-2005, 09:29 PM

the way i see it there are two divergent schools of thought...put overlapping muscle groups together to work them together (back & bi's) or seperate them to prevent not getting a good workout on one becuase of really exerting yourself on the other (ex. if i did tris after chest, it would be weaker cuz my tris were already taxed during chest workout)...obviously i go with the second concept, but honestly each person has to find what works best for them...

FAT BOY · 27-12-2005, 04:20 PM

Agreed m8 everyone is differnt thats why a training log is a good idea so you can try things and see what works

Young Gun · 27-12-2005, 11:46 PM

Quote:

Originally Posted by razg

Before everyone jumps on my ass:

Scared you might like it to much

Nick500 · 27-12-2005, 11:53 PM

Quote:

Originally Posted by young gun

Quote:

Originally Posted by razg

Before everyone jumps on my ass:

Scared you might like it to much

haha

26-12-2005, 08:20 PM	#16 (permalink)
sunilbassi Under Construction Join Date: Dec 2005 Posts: 16 Rep Power:	In reference to Jay123's workout isn't having leg day and back day so close together limiting yourself a bit. as DLs use hamstrings which are needed in squat and also lower back is obviously needed in both. Another potential problem in not grouping some muscles together is the overtraining factor. Although your muscles seem seperate for example triceps will be worked heavily on chest days, tricep days obviously and also on shoulder days. It would be more advantageous to group them together over time. But obviously if its working allow it. ______________________ Everybody wanna be a bodybuilder, but don't no one wanna be a bodybuilder.

26-12-2005, 09:29 PM	#17 (permalink)
SoulCard Legend Join Date: Sep 2005 Location: USA Posts: 818 Rep Power:	the way i see it there are two divergent schools of thought...put overlapping muscle groups together to work them together (back & bi's) or seperate them to prevent not getting a good workout on one becuase of really exerting yourself on the other (ex. if i did tris after chest, it would be weaker cuz my tris were already taxed during chest workout)...obviously i go with the second concept, but honestly each person has to find what works best for them... ______________________ Look Here before you ask!... http://www.musclechat.co.uk/search.php Steroid Sticky Here... http://musclechat.co.uk/viewtopic.php?t=4464

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21-12-2005, 12:33 PM	#11 (permalink)
Kingprawn Under Construction Join Date: Aug 2005 Posts: 25 Rep Power:	Yes good idea about having the leg day on its own. This is also how i used to train before. Having a leg day by itself is a very good idea. Also including shoulder press into chest and tri day is also a good suggestion. I've tweaked the routine a bit. This morning i did some deadlifts with cables after 3 back excersizes. This will tighten, strengthen & firm up lower back hopefully, nothing too heavy just manageable & comfortable weight. 3 or 4 sets of 8-10 reps. The deadlifts will help trap development so no need for shrugs now, but might try and fit one or two sets in during another day perhaps on leg day, because will be training legs heavy but not too heavy, a nice manageable comfortable weight once again, but not too light either. 3rd week of cycle and feeling strong mate..

21-12-2005, 12:43 PM	#12 (permalink)
FAT BOY Legend Join Date: Dec 2005 Location: UK Posts: 929 Rep Power:	trust me m8 do shrugs and keep em after deadlifts you only need about three sets heavy that is if you want big traps not everyone does ? stick with it bud

21-12-2005, 11:03 PM	#13 (permalink)
Kingprawn Under Construction Join Date: Aug 2005 Posts: 25 Rep Power:	Ok will stick with your suggestion, sounds like pretty good advice to me. Thanks again..

27-12-2005, 04:20 PM	#18 (permalink)
FAT BOY Legend Join Date: Dec 2005 Location: UK Posts: 929 Rep Power:	Agreed m8 everyone is differnt thats why a training log is a good idea so you can try things and see what works