hey everyone what’s up-once again, awesome site!..anyway, I recently started Ian King’s 12 weeks to superstrength program…but I was somewhat concerned with recovery time, and whether I’m spacin out the workouts properly. for example, week one, I did chest/tris/shoulders on Monday, quads/calves on Tuesday, bis/more chest/back/lats Wednsday, took Thursday off, more chest on Friday, more legs on Saturday, took Sunday off. is this a bad routine? by the way, my legs routine is also revolving around Ian’s great Limping into October routine/white man can jump hahaha…and indeed, I can hardly climb up or down the stairs after a leg workout…but I was wondering if any of you had any comments on this routine. I do cardio pretty much every day for like 40 minutes+. I throw abs in too… oh and I usually have a blazingly fast recovery time (less than a day)…I’m 195sh, 5’11 and lookin to (of course) lose weight/gain muscle…thanks everyone…your support/advice is greatly appreciated…
Your workouts should be as follows Mon:Forearms,Triceps,Shoulders and Chest. Tue:Legs Wed: Off Thurs:Forearms,Biceps,Back Fri: Legs Sat&Sun: off I would suggest that you buy the book Get Buffed. It also has a twelve week program in it that differs from the one Ian wrote for T-Mag readers. You should also read The Lazy Man’s Guide to Stretching which can be found if you do a search and lastly you should only be doing 20 minutes of light cardio as a warmup before working out as per Ian. Hope this helps!
do you really think that’s enought? i mean that’s only workin the major muscle groups (chest/bis/tris/back) once a week…i’m just a newbie but it was my understanding that people should work em out like u know, several times aweek…thanks for your advice
Pete- tenyearsgone75 is right on with the training split. The reason each muscle group is only being directly worked 1x/wk is due to the total volume allocated to each muscle group. If you wish to work each muscle group more than 1x/wk, the total number of ‘work’ sets should be reduced. Ian King does a great job in his books ‘Get Buffed’ and ‘How to Write Strength Training Programs’
I’m into my second week of Ian’s 12 week superstrength program including the 12 week limping series. Although I agree with the previous posts my approach is slightly different. I hit the same body parts twice in a week by using a 2 on 1 off protocol. Day 1 Chest/Tri, Day2 Quad, Day 3 off, Day 4 back/bis, Day 5 Hip dominant, day 6 off, Day 7 repeat cycle. This method allows hitting same body parts twice in 7 days allowing ample recovery time for myself. I initially tried a similar split to yours but found I didn’t recover quickly enough. Two days off in a row would drive me nuts! On your recovery and cardio, I start each workout with 15 minutes on treadmill (for now) and I try to follow the program guidelines for rest, tempo, warmups to a T. I find it very difficult to complete without feeling as if I’ve just ran a marathon. On the “easier” sets I add either another set or add a warmup set where it is not listed. I’m definitely not in the cardio shape you’re in but I feel if you’re strict in form, temo ect. you won’t need the extra cardio.
Pete I agree with DB. The best thing I think you could do for yourself is to go and order Ian’s book Get Buffed and How To Write Strength Training Programs. You should also check out Ian’s website at WWW.KingSportsInternational.Com Good Luck Pete!