[quote]Carlitosway wrote:
Cephalic_Carnage wrote:
Carlitosway wrote:
mon: chest, shoulders, tris, back width, back thickness
wed: bis, forearms, calves,hamstrings,quads
fri:repeat of monday
Next week monday I’ll start with same as tuesday.
Hmm, didn’t I do that for a few years myself…
First blast and it’s a love/hate relationship. Yes, it’s working quite nicely I might add:D.
[/quote]
Post some in the trying doggcrapp thread if you have any issues/questions, Scott, Sento, MikeKubo and I are kind of like a gang of service-hotline chicks just waiting for your call lol
[quote]Cephalic_Carnage wrote:
Carlitosway wrote:
Cephalic_Carnage wrote:
Carlitosway wrote:
mon: chest, shoulders, tris, back width, back thickness
wed: bis, forearms, calves,hamstrings,quads
fri:repeat of monday
Next week monday I’ll start with same as tuesday.
Hmm, didn’t I do that for a few years myself…
First blast and it’s a love/hate relationship. Yes, it’s working quite nicely I might add:D.
Post some in the trying doggcrapp thread if you have any issues/questions, Scott, Sento, MikeKubo and I are kind of like a gang of service-hotline chicks just waiting for your call lol
[/quote]
Unlike somes posters I have good reading comprehension and know how to use the “search function”:D. Yet I’ll give you a shout.
Watching bruno workout was just enough to get me hooked, I think I’m in it for a while. I’m going to try those rack pullups today, pretty eager about that.
Sunday- Off
Monday- Shoulders+Calves
Tuesday- Bis+Tris
Wednesday- Quads+Hams (More like Hams+Knee rehab…)
Thursday- Chest+Calves
Friday- Back
Saturday- Off
[quote]Free2Be wrote:
Artem wrote:
Monday:
vertical pulling (back) and shoulders (barbell BTN for pressing)
Tuesday:
off
Wednesday:
chest/arms
Tursday:
off
Friday:
horizontal pulling (back) and shoulders (dumbbells for pressing)
Saturday or Sunday:
Legs
Calves can be done whenever you want. I do them every other day in school PE. Abs can be done whenever. It’s very versatile.
The routine prioritizes the bodyparts that I need the most different exercises to train. It’s working really well this way. I also think back and shoulders just look badass.
You can add a second leg day on Tuesday if you can fully recover by then.
That looks really interesting. I like it.[/quote]
Glad I could help. I’ll elaborate a bit since you seem interested.
The two back days and the two shoulder days with different exercises make for more steady progress. Getting stronger on the horizontal pulling will help your vertical pulling and vice versa. Same for shoulders. I can’t explain it too well, but progression is better. I record weight separately for the two shoulder/back days. Do you see what I’m saying. Treat them as two separate workouts, because they are.
For the horizontal pull, I do T-bar rows, cable rows with a separate cable for each arm. I try to really feel the muscles work on these. I finish with Hammer Strength low rows. I really like those too.
For horizontal pull, I do pulldowns with a semi-wide grip, T-handle pulldowns, and the Hammer Strength iso-pulldown machine.
I switched because I kept finding new exercises that I liked and my back day just got too big, so I figured I’d split it and see how it goes. It was a great idea.
Good luck
No chest? No, no chest. I’ll occasionally do something like low incline dumbbell presses once a week (and when I do, it’s always with more weight and/or reps than the last time, so “something’s” working).
Other than that, close- or neutral-grip pressing for triceps and all sorts of overhead variations are as close to “chest training” as I get.
I’m not currently training for size (Then why am I posting here? Just sharing, I guess.) If size was the priority, and it will be in a few weeks, I’d be using a different split.
[quote]Chris Colucci wrote:
Monday: Shoulders, back, legs
Wednesday: Back, shoulders, arms
Friday or Saturday: Legs, shoulders, back
No chest? No, no chest. I’ll occasionally do something like low incline dumbbell presses once a week (and when I do, it’s always with more weight and/or reps than the last time, so “something’s” working).
Other than that, close- or neutral-grip pressing for triceps and all sorts of overhead variations are as close to “chest training” as I get.
I’m not currently training for size (Then why am I posting here? Just sharing, I guess.) If size was the priority, and it will be in a few weeks, I’d be using a different split.[/quote]
Not a kncok on you, but what kind of training are you prioritizing that doesn’t involve chest?
[quote]austin_bicep wrote:
Not a kncok on you, but what kind of training are you prioritizing that doesn’t involve chest?[/quote]
Recently, it’s been the old “lifting weights to ‘keep in shape’”-thing (blasphemy, I know, but what’reyagonnado.) As long as strength increases each session and body comp gradually changes for the better (both of which are thumbs up), I’m fine with it.
As for the no chest thing, it’s my own personal experiment that could either be a retro-style flash of genius or a ginormous failure. Ain’t those great?
Way back when, in the Saxon/Sandow days, benching and “chest work” in general wasn’t an emphasis at all and they still built some solid physiques. I’ve been playing around with those types of concepts just to see what happens. I haven’t been completely dissatisfied, yet.
[quote]Chris Colucci wrote:
austin_bicep wrote:
Not a kncok on you, but what kind of training are you prioritizing that doesn’t involve chest?
Recently, it’s been the old “lifting weights to ‘keep in shape’”-thing (blasphemy, I know, but what’reyagonnado.) As long as strength increases each session and body comp gradually changes for the better (both of which are thumbs up), I’m fine with it.
As for the no chest thing, it’s my own personal experiment that could either be a retro-style flash of genius or a ginormous failure. Ain’t those great?
Way back when, in the Saxon/Sandow days, benching and “chest work” in general wasn’t an emphasis at all and they still built some solid physiques. I’ve been playing around with those types of concepts just to see what happens. I haven’t been completely dissatisfied, yet.[/quote]
From the pics I’ve seen of many of those guys, their pecs also looked extremely flat compared to everything else…
But to be honest, chest is the one muscle-group I couldn’t care less about…
I’ve skipped chest day more often than leg day (yes, really).
That despite the fact that my pecs grow quite fast as long as I actually train them, but huh…
Everyone wants big pecs and big biceps, I’ve always been more interested in triceps, back and delts/traps…
Whenever the others were benching and curling in the gym, I was doing elbows-tucked close-grips and Scott Extensions as heavy as I could…
So yeah, once again: People with the same initials…
[quote]That other CC guy wrote:
From the pics I’ve seen of many of those guys, their pecs also looked extremely flat compared to everything else…[/quote]
But they also looked so much more funct… … nope, I just couldn’t. Too easy.
Indeed, sir.
[quote]Sentoguy wrote:
Damn, back 3x per week! What are you doing for back exercises/sets & reps?[/quote]
Last session was:
Seated cable row 3x6-8
Front pulldown 3x8-10
Standing military dumbbell press (heels touching) 3x8-10
Offset grip lateral raise 3x10-12 (pinky touching the inside plate)
Offset grip supinating db curl 2x8-10 (thumb touching the inside plate)
Rope hammer curl 2x6-8
Rope pressdown 3x5-5-5 (similar to 21’s, 5 reps full range, 5 top half, 5 bottom half)
During every session, it’s Chocolate Surge Recovery (a.k.a. muscle-building Yoo-Hoo) to the rescue.
I use mostly different exercises in each session throughout the week, and each session is fairly low volume. Usually 2-3 exercises per part, 2-4 sets per exercise, 6-10 reps per set with some exceptions depending on the exercise.
[quote]Chris Colucci wrote:
austin_bicep wrote:
Not a kncok on you, but what kind of training are you prioritizing that doesn’t involve chest?
Recently, it’s been the old “lifting weights to ‘keep in shape’”-thing (blasphemy, I know, but what’reyagonnado.) As long as strength increases each session and body comp gradually changes for the better (both of which are thumbs up), I’m fine with it.
[/quote]
No problem with that. It’s the same thing my 50 year old dad has been doing and he still can bench more than me.
You gotta decide what suits u best. How many days a week can u train? Is there any bodypart that you need bringing up more than others? Do u respond best to training a body part once or twice a week?
Right now i’m training like this?
Chest and triceps and forearms
Legs and Biceps
light cardio
Shoulders. traps and forearms
Heavy Back
Light cardio
Repeat
Gonna switch it up in 2 weeks to this:
Legs and chest
Back and shoulders
Arms
4.light cardio
Repeat
My first ever split was the basic
1.chest triceps
2. back biceps
3. shoulders legs
Just play around with it until u find something u like…
Here’s my routine I’ve started doing 2 weeks ago. (3 weeks this sunday) I’ve noticed decent gains already and I am loving it. I’m lifting 6 days a week!
Sunday: Chest/Triceps
Monday: Back*
Tuesday: Biceps/forearms*
Wednesday: Off
Thursday: Chest/Triceps
Friday: Legs
Saturday: Shoulders/Traps
*Definitely considering merging these two… but I like doing something 6 days a week! I only take Wednesday off cause me and my girlfriend always go out to dinner and the movies. If we didn’t, I’d probably run or something.
My focus right now is chest & triceps… if you didn’t notice… lol. I have already noticed improvement and I’m really excited. I want to stick to this for a few months and then probably switch focus to arms or shoulders.
I throw in abs whenever I want, and I’m starting to do calves everyday. This isn’t the actual order…it varies a bit depending on if that bodypart is ready or not i’ll just switch out another day. I likey a lot.
