Major Muscle groups twice a week, and some other questions

[MONSTAFACE]

no supplements because i just dont know exactly whats in any of them, and its all in my mind, but i like tryign to accomplish whatever without taking anything. it makes me feel a little bit better about myself i guess. may sound stupid but oh well. well i guess i will try eating an extra meal or 2 a day. or even anopther protein shake. thanks for the advice. now does anyone have any suggestions on workouts that will include all major muscles groups twice a week?

[TALO]

http://www.bodybuilding.net/training...-list-210.html

There is a few in here.

[Johan]

yeah, 1 or 2 in there......

[bob]

Here is one for you to try.....

The first part of the week you do 5 sets of 5 reps...weight should be heavy enough to allow you to get only five reps for the first set and possibly five for the second. If you can get five on the third the weight is too light.

Monday....chest, shoulders and triceps
Bench presses
dumbbell incline presses
barbell overhead presses
upright rows
lying triceps extensions

Tuesday....legs, calves and abs
squats
leg presses
romanian deadlifts
standing calf raises
hanging leg raises

Wednesday....back, traps and biceps
bent rows
lat pulldowns
barbell shrugs
standing barbell curls


For the last part of the week you do 10 sets of 10 reps, choose a weight with which you can normally get between 12 and 15 reps. the first few sets will feel light but fatigue will start to set in. Perform the early sets with explosive power to recruit more of the fast-twitch muscle fiber.

Thursday....chest, shoulders and triceps
bench presses
barbell overhead presses
lying triceps extensions

Friday....legs, calves and abs
squats
romanian deadlifts
seated calf raises
crunches

Saturday....back traps and biceps
bent rows
barbell shrugs
barbell curls

I have tried this and thought it pretty tough. I really enjoyed the 10x10's though.
Please post what you think of it.

Hope that it is what you are looking for

bob

[TALO]

Originally Posted by bob

The first part of the week you do 5 sets of 5 reps...weight should be heavy enough to allow you to get only five reps for the first set and possibly five for the second. If you can get five on the third the weight is too light.

Isin't the point of a 5x5 to get the full 5x5? Can't see how it would be benifical if you were struggling to get 3, why not do a 3x3 or something else. Personally I don't like going to failure

[bob]

Sorry about that, I should have added....once you are able to do all 5 or 10 sets, then you push the weight up. The idea being that you wouldn't make all of the sets in your first workouts, but you would work up to the total sets over a period of time.
I don't like failure either, as I work out by myself. I would get as many as comfortable and safe, but would go for all 5 sets....my first goal being able to finish 5 sets period. If I couldn't get 5 reps in all 5 sets then I just didn't, but made it my goal to work up to all 5, the same with the 10's.
I got this workout in a Flex magazine...it is only one phase of three. I just thought it might help the initial author of this thread with his question of how to hit all body parts twice a week.

[MONSTAFACE]

yeah i like that workout. seems like alot of days ot be workin out though. i definatly been trying. i sort have been able to get most of my body parts in twice a week, but i did something to my right knee when i was doing jump squat push presses, that may not be the name of it but i made it a little sore. i had reactive arthritis before and my knee messes with me just a little so im limited to deep squats witha wide stance and sumo deadlifts. i been doing a lot of good mornigns in the mean time for my legs but when i get them back i will try this workout

[UmmmPain]

Originally Posted by MONSTAFACE

no supplements because i just dont know exactly whats in any of them, and its all in my mind, but i like tryign to accomplish whatever without taking anything. it makes me feel a little bit better about myself i guess. may sound stupid but oh well. well i guess i will try eating an extra meal or 2 a day. or even anopther protein shake. thanks for the advice. now does anyone have any suggestions on workouts that will include all major muscles groups twice a week?

Yeah i know what you mean about not wanting to take anything that you don't know whats in it. No it doesn't sound stupid its just playing it safe. But if your eating right and enough you'll be fine and won't really need supps. I personally take it for an extra boost protein, creatine, fish oil and multi vitamins is all i take really.