[quote]Blongo wrote:
How many days per week do you train?[/quote]
4-5
Sun: Rest
Mon: Chest, Triceps
Tues: Biceps, Upper back
Wed: Shoulders, Upper back
Thurs: Legs, Lower back
Fri: Rest, rock climbing wall if I feel like it
Sat: Rest
Note: Abs, Cardio on all workout days
Note 2: Wed and Thurs splits will change once intramural athletics is over
It works.
Strength.
Good luck with your workouts.
Sunday: cardio/off
Monday: back
Tuesday: chest/shoulders
Wednesday: legs
Thursday: cardio/off
Friday: total body mix (turkish get-ups, cleans, farmers walk, db swing)
Saturday: legs
All seven.
Sunday: ME Upper, Bike distance
Monday: Swim Intervals
Tuesday: ME Lower, Sprints
Wednesday: Swim Intervals, Bike distance
Thursday: Rep Upper, Run distance
Friday: Distance swim
Saturday: Rep Lower, Sprints
I like being active/G-Flux/I do a lot of crack
Big, strong, fast, lean, untiring. You know, the usual.
[quote]Blongo wrote:
How many days per week do you train?[/quote]
5 total, 3 weight lifting.
Monday: Full Body
Tuesday: Rugby
Wednesday: Full Body
Thursday: Rugby
Friday: Full Body
Saturday: Off
Sunday: Rugby
I love full body sessions, because of the benefit of hitting every muscle group 3 times a week instead of just once. Also, the increaced energy expenditure let’s me skip cardio on weight training days, and do only the cardio involved in rugby on my off days.
All depends on where life takes me. Right now I’m training for strength, because I play football and rugby. However, if I don’t get any college scholarships for either, I’ll switch to size so I just look good nekkid.
Right now I’m 6’1" at 205 lbs, somewhere around 13-14% body fat. Eventually I want to get down to single digit body fat.
Day 1) Shoulders and Triceps
Day 2) Back
Day 3) Legs (quads, hams and calves)
Day 4) Chest and Biceps
Day 5) off
Day 6) repeat
I work out with a partner who seems to have boundless energy so sometimes we repeat the cycle on day 5 and skip the off day. We usually only do that once though. I have yet to work out ten days in a row.
I thought this was only about weightlifting, since it isn’t:
How many days per week do you train?
7
What kind of split do you use?
I’m in CT’s Superhero Workout, so:
Day1 - Shoulders Conj./Traps Heavy, Krav Maga
Day2 - Quads/Hams/Bis/Tris
Day3 - Krav Maga
Day4 - Traps Conj./Shoulders Heavy
Day5 - HIIT - 30m
Day6 - Chest/Back
Day7 - HIIT - 30m
What’s your reasoning behind it?
Upping my G-Flux, getting good conditioning, all old good stuff.
What are your goals (size vs strength or both)?
Size, Strength, Agility, Leanness.
How Much?
2 x day - 6 days a week
Split:
AM/PM template from C.T`s “Black Book of training secrets”
Every muscle is trained twice on the same day
A.M-Heavy load(multi-joint)/low reps - P.M-Lighter load(isolated)/high (speed) reps
Mon:Chest
Tue:Back
Wed:Legs
Thu:Shoulders
Fri:Biceps
Sat:Triceps
Why?
Training twice a day kicks ass!! Short, intense sessions are what i like. Good luck with Poliquin’s ‘super accumulation’ prog
Goal?
This type of training, i believe, is good for strength and size. But my usual training goals are mostly strength; the muscles grow along with the strength gains
mon-chest, shoulders, and forearms
tues-legs and abs
wed-off
thurs-back,traps, rear delt, and calfs
fri-off
sat-arms and calfs
sun-off
atm im doing :
Sunday - Chest and shoulder
Mon - Legs and Abs
Tues - Back
Wed - Chest and shoulders
Thurs - Legs and Abs
Fri - Back
Sat - off
why? im not working atm so have more time to recover so working out more…next mouth i will go to single muscle group splits.
MWF full body HIT style.
I’ve been dieting since January (lost 25 lbs) and my strength has went up each week and nearly every workout.
Deadlift
Row (or Pulldown)
Squat (or Legpress)
DB flat bench (or decline)
Military press (or laterals)
Each exercise with 2 or 3 warmup sets then one balls to the wall set to failure. I throw in negatives, rest pause, static hold, or whatever on Fridays. Works for me, for now at least.
-J
Right now I plan for 6 but I’m not militant about the number, it may be more or less depending on how I feel.
Day 1: Upper back (various pulldowns / rows)
Day 2: Quads (Squat variations & leg presses)
Day 3: Chest (Presses / flyes / crossovers)
Day 4: Lower back & hamstrings (Deadlift variations / good mornings)
Day 5: Shoulders & arms (presses / raises & arm work)
Upper / lower / upper / lower /upper with no body part being seriously stressed two days in a row. It evolved from a presious 4-day split which evolved from a previous 3-day split, etc. Upper back first because it’s a priority for me, others chosen so as to avoid stressing anything two days in a row.
It’s probably overkill for me now as I’m only 18 months back from several years off but I feel that I’m getting good workouts for each body part so I’ll stick with it for a while.
Size / strength / size / strength / size / wash, rinse, repeat.
I train 4 days a week. I take Wednesday off and try to get my day 4 in on Saturday, and take Friday off. Sometimes I will have to lift on Friday depending on my schedule and take Saturday and Sunday off.
Split wise, I’m lower/upper.
I like to keep it really simple. 4 solid compound moves followed by 2-3 isolation movements. With my compound lifts I like go with as many Olympic type lifts as possible (squat, deadlift, benchpress, powerclean, etc.) For isolation, depending on what day it is, I’ll do a shoulder isolation and a triceps isolation on my upper days. On lower days I’ll choose a biceps isolation and a trap isolation. I also get in 15-30 mins of sprinting 3 days a week.
For my compound lifts on the first 2 days, I keep my set/reps to 4x5. I feel this helps me with strength. On my second set of days, I do 3x8-10 for my compounds, shooting for hypertrophy. I always do a 3x10 scheme for all my isolations.
My goals are to build up to around 200-205 lbs. slowly, then trim down to as low as I can maintain body fat wise around 190-195 lbs. (I’m 6’)
I change all the time. Usually seguing between full body, 3/4x a week and a split.
Usually I go with movements for my splits, like ‘horizontal push day’ etc, but recently I decided to go old school and do a b’building type split.
Today is back day.
Deadlift. 5x5
Pull Ups. 8x3
Seated Row. 7x2
DB Row. 12x2 15-20x1.
Can’t wait.
Day 2. shoulders and traps
Day 3. legs
Day 4. Chest
Day 5. arms
It’s great. I’m really enjoying the difference. It’s very cool getting one or 2 muscles only, and then hammering them until they’ve got nothing left.
I average less than 15 work sets a program, I seem to do better with high intensity and lower volume.
High volume works, but I get burnt out after 2 or 3 weeks.
Since I train for fun, I don’t necessarily train ‘the best’ way, I train to be consistent. 2 perfect weeks won’t do much. But 2 consistent years makes a huge difference, so if I’m getting burnt out on something, I always change it quick smart.