[quote]ZeusNathan wrote:
you know what would make it even better? make saturday a heavy ass leg day. [/quote]
if i did that by the time i got to hockey that day I would have nothing left haha
[quote]zephead4747 wrote:
crod266 wrote:
zephead4747 wrote:
johnnytang24 wrote:
He has deads on back day
holy shit, skimmed too fast.
OP give it a run and tell us how it goes. take some pics now, and in a few months. You look at total body split training? That new article, it looked interesting. It might be right up your alley after this or something of the sort. Yet again, tell us how it goes.
ive seen that prgroam before, im 160 now and used to be 140 and used whoel body programs to get that 20 pounds. I mean yea i haev the deads on back day and also i play hockey on staurdays and im not sure if uve played but that is an intense leg workout on its own. but yea il let you now how this one goes.
I nearly cracked m head open the first time on the ice when I was younger.
yeah fuck that lol.[/quote]
haha yea i dont blame u
[quote]bmitch wrote:
zephead4747 wrote:
crod266 wrote:
zephead4747 wrote:
crod266 wrote:
I could but theres a million diffrent possibilities so I figured i would just post wat i use now
The deal here is a begginer typically can’t produce enough fatigue to grow, have the stamina to push long enough to grow, etc. You’l come to realise that 3 months isn’t a very long time. I would check out WSFSB and add a second leg day. WSFSB is an amazing program. Just check it out and post back alright?
google Joe DeFranco
you act like a split program wont produce results, i havea friend whos a a bodybuilder same age of 17 and he went from the skinniest kid to biggest in my school at 178 lean. those arent bag programs but i mean when i say 3 months that smartly with diet and supps and evrything. Ive lifted on and off for 2 years.
178 is not impressive, It’s not that they won’t work but they are often a lot more hit or miss with begginers.I know a bunch of teenagers who’ve worked hard on bodypart splits, maybe 2-3 out of 20 look decent. The rest don’t look much different. I tried one, got weaker, smaller and basically couldn’t move my limbs for days after training. mind you I did it for 3 months.
It is if he’s short[/quote]
true.
[quote]zephead4747 wrote:
ZeusNathan wrote:
you know what would make it even better? make saturday a heavy ass leg day.
I don’t have a problem with splits in general, I just think there is rarely enough leg work for us skinny teenagers to grow. Adding deads to back day. would be a decent start.
zeus nation out of curiosity. what are your maxes, what are your goals, and how much do you weigh?[/quote]
its zeusnathan and i have a log on the bodybuilding section
check it out if you want
[quote]zephead4747 wrote:
bmitch wrote:
zephead4747 wrote:
crod266 wrote:
zephead4747 wrote:
crod266 wrote:
I could but theres a million diffrent possibilities so I figured i would just post wat i use now
The deal here is a begginer typically can’t produce enough fatigue to grow, have the stamina to push long enough to grow, etc. You’l come to realise that 3 months isn’t a very long time. I would check out WSFSB and add a second leg day. WSFSB is an amazing program. Just check it out and post back alright?
google Joe DeFranco
you act like a split program wont produce results, i havea friend whos a a bodybuilder same age of 17 and he went from the skinniest kid to biggest in my school at 178 lean. those arent bag programs but i mean when i say 3 months that smartly with diet and supps and evrything. Ive lifted on and off for 2 years.
178 is not impressive, It’s not that they won’t work but they are often a lot more hit or miss with begginers.I know a bunch of teenagers who’ve worked hard on bodypart splits, maybe 2-3 out of 20 look decent. The rest don’t look much different. I tried one, got weaker, smaller and basically couldn’t move my limbs for days after training. mind you I did it for 3 months.
It is if he’s short
true.
[/quote]
hes 5’7
Chest/Shoulder Day
- Too much shoulder work
- Why not use a Barbell?
- Leave the cable crossovers when you have enough mass to worry about detail.
- Rear Delt Row, as in? Cable? Db? Barbell?
- Pick heavy shit up for forearms (IMO)
Leg Day
- The only thing I don’t like is the Leg Curl and Leg Extension.
Back/Traps/Calfs
- Start with Deadlifts
- Fuck that shrug shit, do some nice heavy Rack Pulls
Arms/Calfs
- Can’t imagine going to the gym just to do arms, but that is me.
- Stack Dips on your chest day
- Put Close Grips BB on your chest day
- Superset those curl variations on Back day and be done
Now you have an extra day for more legs. 
General:
- I like Upper/Lower splits (though mine is a bit of a hybrid)
- Screw detail movements until you have the muscle for it to matter
http://www.musclewithattitude.com/article/figure_competition/the_figure_body_part_checklist&cr=mwaFigureCompetition
I know, I know it is an article for figure competitors. But it has excellent points. Things you want to be bigger need frequency.
[quote]yasser wrote:
Chest/Shoulder Day
- Too much shoulder work
- Why not use a Barbell?
- Leave the cable crossovers when you have enough mass to worry about detail.
- Rear Delt Row, as in? Cable? Db? Barbell?
- Pick heavy shit up for forearms (IMO)
Leg Day
- The only thing I don’t like is the Leg Curl and Leg Extension.
Back/Traps/Calfs
- Start with Deadlifts
- Fuck that shrug shit, do some nice heavy Rack Pulls
Arms/Calfs
- Can’t imagine going to the gym just to do arms, but that is me.
- Stack Dips on your chest day
- Put Close Grips BB on your chest day
- Superset those curl variations on Back day and be done
Now you have an extra day for more legs.
General:
- I like Upper/Lower splits (though mine is a bit of a hybrid)
- Screw detail movements until you have the muscle for it to matter
http://www.musclewithattitude.com/article/figure_competition/the_figure_body_part_checklist&cr=mwaFigureCompetition
I know, I know it is an article for figure competitors. But it has excellent points. Things you want to be bigger need frequency.[/quote]
I love upper/lower splits. Which is why I suggested WSFSB. Nothing else works nearly as well for me.
wow really thats too much shoulder work,
umm I used a bb for a while just switchn it up
the crossovers are for when i really have nothing left to push
rear delt row is db
what do u mean heavy shit
why dont u like the leg curla nd extension
rack pulls and deads on same day?
i feel i work my arms better when i have a day for them
I’m just wondering, has anyone ever tried a split like:
Monday:
Glutes/hammies/lower back
Wednesday:
chest/tris/shoulders
Friday:
quads/calves/upper back
Flat Bench, Incline Press, Arnold Press, Shoulder Press. These all hit your anterior delts. I vote you do Arnold Press OR Shoulder Press, but not both.
That’s fine. There is plus and minuses to both.
That’s fine. I prefer to beat the shit out of my chest with my incline press.
Cool. My favorite. Remember to get a nice good stretch on lowering phase.
Rack Pulls, Deadlifts, One Arm Row Dbs, Rom Deads, Chin ups (well for me at least). Hold onto heavy stuff.
The movements are biomechanically incorrect, unless you get the machines in perfect position. Trade in some heavy rom deads. I don’t do any quad isolation work squats usually get me good enough.
If you do two days a week for back you could alternate heavy deads/light racks heavy racks/light deads. Depends on your weaknesses. For me my weaknesses are my posterior chain so to the floor deads don’t work my back.
Cool as long as you know arms are 80% body mass, 10% genetics with the other 10% training. I made those numbers up, but do some arm size research on this site and it will basically say something similar.