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12-11-2005, 12:17 AM
| #1 (permalink) |
| Rank: New Member  Join Date: Oct 2005 Location: Middle of the Atlantic
Posts: 27
Country: 
Gender:  |  Routine Type Quick question guys, and girls. I've been thinking of my current routine, and my goals. Which brings me to this question. Should I change to a specific bodypart exercise as opposed to a split where I do, lets say chest/shoulders in one workout session...etc. (example only). My overall goals are mass and strength. I've been seeing results and my weight keeps increasing. So I guess my main question is would I get greater results with one or the other? Thanks guys, and girls |
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12-11-2005, 09:06 AM
| #3 (permalink) |
| Rank: Member  Join Date: Nov 2005 Location: Wished I lived in Victoria BC
Posts: 58
Country:
Gender:  | We also need to know how long you've been using your current training program. So you have specific goals? Your stated goals are conceptual...we need a target resistance gain for a couple of lifts. How fast are you progressing with your current training method? |
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12-11-2005, 07:24 PM
| #4 (permalink) |
| Rank: New Member Join Date: Oct 2005 Location: Middle of the Atlantic
Posts: 27
Country:
Gender: | OK fellas, lets see if I can answer all you ?'s. I know several people won't agree with my routine but it looks like this. Day 1: Back/ Shoulders Day 2: off Day 3: Legs Day 4: off Day 5: Chest/ Arms Day 6: off On most off days I do cardio, abs and calves. Before my regular workouts I do cardio, abs and atleast on calf exerise. As for goal, as mentioned before I would like overall mass and strength, but bottom line is I'm reaching for the 200lb mark. I have been doing my current routine for almost 5 months now, and I am making gains. My current weight is 187lb and that is up from 173lb when I started the program I am currently on. Weight is steadily increasing, but like I mentioned in my earlier post, would it be more effective to work on muscle a day. Thanks for the input and interest in helping fellas |
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12-11-2005, 07:38 PM
| #5 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,112
Country:
Gender:  | Natural lifter's with more than a few years experience in the gym need to train each muscle more than once a week. Protein synthesis is elevated for 48-36 hours after a intense bout of exercise. So it begs this question using chest as an example: -Is it better to hit chest once a week, basically growing for 3 days (protein synthesis window) and maintaining for 4...Essentially having 52 growth cycles per year? OR -Taking advantage of that window hitting your muscles twice a week having essentially 104 growth cycles per year? You don't need to answer that! I'm just trying to break things down to the simplest terms. To do a twice a week frequency there are a couple of options: 1) (this is what I respond best to) Upper Lower OFF Upper Lower OFF OFF OR 2) Upper Lower OFF Chest/Shoulders/Triceps (push) Back/Biceps (push) Legs OFF -Whatever you decide on, I recommend trying to keep at least two, preferrably three days off to grow. There are a ton of different ways to increase your frequency, I just inputted the two I feel are the best. Also, you need to divide the workload as well. You cannot do too much in one day. |
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