My Current Routine, Experienced trainers please help!

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...

razg

Looks pretty ok, but consider the following points:

a) If you're looking to reduce bodyfat, throw in some more cardio.
b) Make sure you swap up whether you do chest then shoulders, or shoulders then chest - don't let one bodypart overtake another.
c) AAS won't increase your CNS recovery capacities, so on a high volume schedule such as this, don't go to failure on every set, focus on good form and good volume - you might want to take into account TUT as well.

Before everyone jumps on my ass:

AAS - Anabolic/Androgenic Steroids
CNS - Central Nervous System
TUT - Time Under Tension

Kingprawn

Excellent advice..
Thanks a lot.

Do you feel my routine is ok as it is, apart from doing what u suggested i.e. practising good form, not training to failure, taking into account TUT etc..
And by increasing my cardio routines..

I mean is it ok to train all body parts on twice per week?
Wouldn't it be better to train one or two parts a day?

Just wondered because i've been reading through some posts regarding training & routines on this site this evening and am beginning to wonder whether i'd get better results doing one or two body parts twice a day like on a 4 or 5 day straight routine with no days off.

This would enable me to concentrate more on form and TUT and also allow me to fit in more cardio..
Would training this way allow me gain maximun size & strength gains and also stay lean due to more cardio?

Or do u still feel my Current Routine is ok with just sticking to form and switching chest & shoulder around etc

Any thoughts on this?

razg

It really depends on your goals here. If you're trying to lean down while adding size, I think that you definately want to do more than 1 cardio session a week. That said, you can fine tune your weights to have a greater fat burning effect, by doing things like supersets and cutting down rest times to ~30 secs.

However, everyone responds differently. I don't think I'd recommend doing a body part twice daily, unless you are doing a strict glycogen depletion scheme, which is pretty advanced.

If I was you, i'd do 2 days cardio (mix HIIT and medium intensity for maximum fat burning), as well as 3 days focused around the major lifts (squats, deadlifts, bench).

However If you just want to get massive, do 1 day cardio and keep hitting the weights hard, and eat eat eat.

Kingprawn

[quote="razg"]

However, everyone responds differently. I don't think I'd recommend doing a body part twice daily, unless you are doing a strict glycogen depletion scheme, which is pretty advanced.

Yes this sounds like very interesting training, but what i tried to say was, I'm thinking of say doing the following:

Mon Weds Fri
chest & tris Back & Bis Legs & Shoulders
abs abs
And repeating sessions Mon-Fri every other day with 20 mins cardio each session.
Any comments on above? perhaps not enough cardio?

Kingprawn

[quote="Kingprawn"][quote="razg"]

Please ignore above post submitted in error.



Yes Raz G, this sounds like very interesting training, but what i tried to say was, I'm thinking of say doing the following:

Mon
chest & tris
abs

Weds
Back & Bis

Fri
Legs & Shoulders,
abs

Each session includes 20 mins cardio after weights.
I was thinking of repeating this every other day, so on Sunday i'll train chest & tris, abs, then Tuesday Back & bis etc etc

Sound effective?

FierceFrets

That is exactly how i train. works for me!

:twisted: Fierce

FAT BOY

legs and shoulders is a massive session if you hammer legs ? you could try splitting your shoulders between the other two days
I:E on back day do rear delts and traps
and on chest day do shoulder press and lateral raises this gives you a leg day all on its own <nice>

overall though this is a good routine just train hard and heavy m8

FierceFrets

Thats a good idea Will, i might go for it. Your right about it being an extra tough day + I like the idea of a leg only day.

:twisted: Fierce

FAT BOY

well when i do legs thats all i want to do m8

the thing with shoulders is they get so much hammer from back and chest any way, especialy front delts that you dont need to do that many execises for them i for one never train front delts directly'
if you do deadlifts on back day try following them with shrugs and then finish with bent laterals
then on chest day after chest do a shoulder press and finish with lateral raises killer m8