Reply With Quotegreat lifting, don't usually see ppl combining chest/back.Originally Posted by armored_diplomacy
what kind of goals do you have?
Long Brick...hahaha I was like I know dat ass.
great lifting, don't usually see ppl combining chest/back.
what kind of goals do you have?
What should I eat for morning work outs?
I like to eat a combo of lean protein and complex carbs about 2 hrs before I lift.
example today I had 7 egg whites/1 whole egg & 1 cup of oatmeal.
Do you prefer one day for chest, back, arms...etc??
something like that...my current schedule is...
Heavy Chest/Shoulders/Triceps
Heavy Back/Biceps/Light Legs
Light Chest/Shoulders/Triceps
Heavy Legs/Light Back
But whether I'm doing this powerlifting/hypertrophy routine or regular body building...I like to keep biceps with back and triceps with chest. Biceps get worked indirectly when you do back lifting and triceps get worked indirectly when doing chest...therefore you don't need tons of volume on your arms
Usually about once a month I'll do arms on a separate day just to shock them a bit
I try to follow this pattern:
- Chest and back + legs + abs (mon)
- Shoulders + legs + abs (thu)
- chest and back "review" + biceps and triceps (sat)
- running (sun)
My goal is to increase my muscle mass and to gain strength. Honestly, I think I´m reaching a limit on what I can do by myself, and probably should ask for advices from a teacher at the gym
It's a rest week this week for me. Keeping my physical activity to a minimum as my last 12 week cycle did me in.
However my last workout on Saturday:
Main Lift:
Deadlift
340# x 5
385# x 3
430# x 8 (Max reps)
Alternating 4 exercise Circuit:
Dumbbell Bench Press
100# x 8 (Each Dumbbell)
105# x 6
110# x 6
115# x 4
Seated Cable Row (Shoulder Width Overhand Grip)
160# x 8
170# x 6
180# x 6
190# x 4
Side Lunges (Single Dumbbell w/ Goblet Hold)
60# x 8
65# x 6
70# x 6
80# x 4
Chin-ups (Underhand Grip weighted w/ Plates on Dip Belt)
25# x 8
35# x 6
45# x 6
55# x 4
Finished with an alternating exercise core circuit:
Seated Rusian Twist (Medicine Ball)
3 x 8 @ 12#
Ab Wheel Roll out
3 x 8
You may try moving from a body part split to more of a movement pattern total body type of scheme.
I use to do somthing liek that for afternoon works outs. I need something quick and easy for morning. I get up at 5:15 and start woring out around 5:45 or 6. Im hiting a wall pretty quick.
I would move chest & back to separate days for sure...
do a split like this and focus on a rep scheme of 6-10 reps for muscle gain.
chest/triceps
back/biceps
shoulders
legs
fit cardio in where you feel necessary. the key also is proper diet, high protien, low fat, moderate carb and proper rest. don't overtrain.
some damn great numbers on dead lifts...impressive at 430 lbs
Hit a max of 500 a couple of months ago.(posted a pic a couple of pages back) It still freaks me out when I have to calculate "sub max" percentages for multiple reps...
that's badass...I'm close to 405...deads and simple compound moves are so overlooked in the gym, to me thats the meat and bones of a good training program.
what kind of goals do you have? powerlifting, bodybuilding or a mix of both?
Thanks a lot. I´ll surely try that.
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