Schwasty
New Member
Do any of you have a workout plan you swear by and would suggest? I've always followed my own plan, but I'm looking to try out a plan and I'm curious as to what you guys would suggest
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What's your favorite workout plan?
- Thread starter Schwasty
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Kinetic
New Member
The best training split for you is going to depend on a lot of things; i.e. your level of fitness, your goals, age, how often you can hit a gym, how fast you recover, etc.
I'm digging a six-day split right now, but I have a home gym, so it works for me. No matter what kind of split you're going for, make sure to mix the exercises and intensity up so that it doesn't become static.
I'm digging a six-day split right now, but I have a home gym, so it works for me. No matter what kind of split you're going for, make sure to mix the exercises and intensity up so that it doesn't become static.
^ this
Four days a week works best for me. One day for each of the big three plus a full body day. Also do an alternate variation of a big three lift on each of the three main days, so each lift gets hit twice a week.
weighted chinup
Member
I find it beneficial to wait as long as possible before specializing training towards your sport and until then focus on strength (albeit in a way that is conducive to your goal: ie strength sports, aesthetics etc).
Once you've done this and eventually specialize training towards your sport, that's when the magic really happens. I see too many guys using advanced techniques that simply don't have the development to justify their use (usually bb'ing oriented lifters). Most would be better off keeping things simple before employing those techniques imo.
Once you've done this and eventually specialize training towards your sport, that's when the magic really happens. I see too many guys using advanced techniques that simply don't have the development to justify their use (usually bb'ing oriented lifters). Most would be better off keeping things simple before employing those techniques imo.
I used to think i was slick. Used alot of my OWN designed programs
What an idiot i was. I mean really
There are others that do this stuff for a living. Use theirs
Sk8man101
Member
Day 1: chest only
Day 2: lats/spinous
Day 3:legs
Day 4: shoulders/traps
Day 5: bis/tris/forearms
Day 6: rest(sometimes it's on a different day)
I throw abs in every other day alternating low reps one day high reps the next day.
I don't go by the days of the week cause my schedule is all fucked up, so I just have my 5 major days I hit and I rotate them.
Day 2: lats/spinous
Day 3:legs
Day 4: shoulders/traps
Day 5: bis/tris/forearms
Day 6: rest(sometimes it's on a different day)
I throw abs in every other day alternating low reps one day high reps the next day.
I don't go by the days of the week cause my schedule is all fucked up, so I just have my 5 major days I hit and I rotate them.
Most beginner to intermediate "bodybuilders" are mostly full blown retarded on training regimens
Yeah bro 25 sets for arms today. Every angle bro. Gotta hit it from every angle. Change it up. Keep it guessing.
When you hear some one say that or any mixture of those words. I can assure you they are ignorant
Once a week. Every bodypart should be hit once a week.
Another one of those generic bro sayings you see often
Chest and Arm heavy routines
Another hall mark of an underveloped gym bro. Little to no back size or thickness. Cant do 10 strict BW chinups. Doesnt know what a bent barbell row is but does hundreds of curls each and every week. Year after year.
Fucking idiot!
Leg press superstars. If they even decide to include legs in their home built workout program. Its usually leg extensions and presses. No time spent honing the squat, developing the hams to EQUAL the quads or doing nearly as many sets as legs NEED to grow.
THE MOTHERFUCKER HAS 5 DAYS STRAIGHT OF UPPER BODY WORK BUT 1 DAY DEVOTED TO LEGS.
Legs are the biggest, most powerful collection of muscles in the human body. They can take an awful lot more load then that!
Forearm curlers
Yeah that fuckin twink sitting with his wrist hanging over a bench doing forearm curls
Know what the best forearm work on gods green earth is?
Heavy fuckin back work.
I promise you you will develop huge, strong forearms just by doing rows, rows and more fuckin rows, farmers walks, deads.
Ditch the "forearm curls", sissy
Anyone know WHY their are core compound exercises that should be the BASE of everything you do exist?
BECAUSE THEY ARE THE MEAT AND POTATOES FOR SIZE, STRENGTH AND THICKNESS!!!
Those Core Compound Exercises do NOT include fuckin curls, pressdowns, laterals, flyes, leg extensions, leg curls or shrugs.
Fuck meh
Bodybuilders are such confused ppl
Garbage
Ditch it
Instead of thinking of how to divide bodyparts in to days. Think of MAJOR compound work that has to be done and do it. Then add in small ancillary work for the biceps & triceps and small ancillary work for rear and side shoulders.
Your progress will be much more profound if you focus on the LARGE and the SMALL will follow.
No substitute for hard work
Leancuisine
New Member
I'm liking Layne Norton shit right now.
Legs are smoked. And I have them again tomorrow.
Legs are smoked. And I have them again tomorrow.
Could you get into more detail brother I'm interested
beameupscotty
Member
@wedorecover, compound movements require more neurological connections and more satellite muscle fibers. @gr8whitetrukker is correct with much of his above post. Want big biceps, do heavy back exercises, want big triceps, do heavy chest/presses. Focus on the big lifts, multipoint lifts that require numerous muscles. Look how Yates trained...prime example. Of course his view and response to volume was different than most, but he focused on compound movements.
MassiveEating
New Member
I've always designed my own programmes but is not like I pull them off out of nowhere I read everyday for hours to get informed, not because it's necessary our the best way to do it, just because I enjoy it.
Kinetic
New Member
That's interesting. I think I'm going to start this today as my current split is getting pretty tired. Thanks for sharing.
I can vouch for the effectiveness of that. I used it at the end of 2015 for my second meet.
Kinetic
New Member
When I started back hard in my neighbor's gym a few years ago, I stuck with a split similar to Arnold's in that article, just not as frequent. I'll admit that I made more noticeable gains with it than I've been making since I put my own gym together. It's just easy to blast one body part or muscle group once a week now, which is why I've been sticking with it... but I do kind of miss the full-body workouts that I used to do back then. They made me feel like I got more accomplished on those days.
Definitely going to be trying this to get ready for my next blast in late spring.
I started out with the low frequency splits myself. Never really got the results I was looking for. Then when I got into strength training I experimented with higher frequency and got better results all around. Have went as high as 4x/week frequency of performing lifts and now I'm back to twice weekly frequency. This seems to be ideal for me.
You can apply it to any work out scheme. Its just the nuts and bolts of it that need to be adhered to. High frequency non failure related training.
PIZZABOY
New Member
I pick things up, and put them down, mostly compound exercises. Too easy i add weight, following strict form, alternating light mediumn heavy. Squats, presses, pulls, dips, i dont realy try to isolate much, when i can get more reps i add weight. At end of sets i drop weights.
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