Training schedule, take a look

[WonderMonkey]

Right now I am breaking down the body to hit eveything once a week. I workout 5 days (each weekday) a week in the mornings before work (not that I am going to a work)

Mon - Chest
Tues - Shoulders
Wed - Triceps
Thursday - Legs
Friday - Back and biceps

I could of course combine a few of those days but for now I enjoy the daily visit to the gym. I am actually thinking of combining and using the free day(s) for cardio.

Thoughts on why lifting 5 days isn't good? I feel I can target better with concentrating one day per bodypart (excepting back/bis).

[Darkhorse]

I know your question was only whether or not 5 days in the gym is good or not, but I want to throw a few things out there for you...
I would be in and out of the gym in 15 minutes if I just did triceps. Why would you pair back and biceps and leave triceps for themselves? To each his own, just doesn't make sense though. I think you were the one I referred to Max-OT correct? Here's my train of thought:
-If you were to put biceps/triceps on the same day, your biceps would be hit twice. Once directly on their own day fresh, then again indirectly on back day. I use this method and am knocking on the door to 19".
-I would give some seperation between your shoulders and chest. Doing bench, inclines, ect really work your front delts and rely heavily on your rear delts for stabilization and support. It would benefit your muscles more to seperate them so they have a chance to heal and grow.
-I gained alot of mass working 5 days a week Max-OT. After the weekend, you are hungrier to punish your muscles for taking the weekend off. It also helps maximize growth. When you're going heavy, you need that extended time in-between not only for muscle regeneration, but more importantly for joint/ligament recovery.
-I think going to the gym in the morning is the best time. Your growth hormone levels are elevated from your sleep so why not take advantage. After work would be a perfect time for cardio. For mass the best guideline most people follow is 6-8 hours before/after weight training.

[WonderMonkey]

Yes Max-OT. I haven't evolved totally into the Max-OT but since I start my on-site job tomorrow I will be able to plan better.

So taking everything you said, something like:

Workout #1 - Chest
WO #2 - Back
WO #3 - Shoulders
WO #4 - Triceps/Biceps
WO #5 - Legs
WO #6 - Sexing the Wife multiple times

[Darkhorse]

Originally Posted by WonderMonkey

Yes Max-OT. I haven't evolved totally into the Max-OT but since I start my on-site job tomorrow I will be able to plan better.

So taking everything you said, something like:

Workout #1 - Chest
WO #2 - Back
WO #3 - Shoulders
WO #4 - Triceps/Biceps
WO #5 - Legs
WO #6 - Sexing the Wife multiple times

Looks great. I just started back up with Max-OT to get my gains back after doing HST.

[TAURUS]

Originally Posted by WonderMonkey

Thoughts on why lifting 5 days isn't good?

IMO 4 days is better than 5 in terms of allowing GH to build up on rest days.

Th -Legs
F - Shoulder/Bicep
S - Rest
S - Rest
M - Back/Tricep
T - Chest
W - Rest

IMO going heavy on legs thursday will allow you to rest them over weekend

(Th) Start your training on Leg day - go stupid intense - dumps the GH in your blood stream.
( F) Gh still flowing - Shoulders & Bicep - heavy - bumps up the GH
(S&S) Rest - restores GH
(M) Back & Triceps- gets the GH rolling again
(T) Chesticle - heavy (of course) - eats up GH
(W) REST - restores GH

Do for 10-12 weeks
Take 2 weeks off
Repeat

....and thats all I have to say about that!

[Darkhorse]

Th -Legs
F - Shoulder/Bicep
S - Rest
S - Rest
M - Back/Tricep
T - Chest
W - Rest

He's doing Max-OT TAURUS, too many rest days. Doing Max-OT, you hit your heaviest lifts with only 6-9 total sets per day. Pairing muscles in this case isn't beneficial. Since I stuck to Max-OT by the book, 5 days, I blew up (Max-OT journal) Wondermonkey is doing Max-OT so he shouldn't pair up like that. It would be fine for a regular program, but not if he's applying Max-OT principles.
BTW, for the example workout, I definately wouldn't recommend doing back/tricep before chest because you need your back strong to help stabilize the barbell for bench and you also need your triceps fresh so you can lift maximum poundage for chest. If I did that, my bench would drop at least 20 pounds. ;)

[Darkhorse]

BTW TAURUS, if you're from Mongolia I'm from Portugal... :eek: :cool:

[ChinPieceDave667]

Originally Posted by WonderMonkey

Yes Max-OT. I haven't evolved totally into the Max-OT but since I start my on-site job tomorrow I will be able to plan better.

So taking everything you said, something like:

Workout #1 - Chest
WO #2 - Back
WO #3 - Shoulders
WO #4 - Triceps/Biceps
WO #5 - Legs
WO #6 - Sexing the Wife multiple times

I would switch WO 4 and 5.. just because from WO 1-3 you are also working out your arms.. this way you at least give your arms a little rest before blasting them... and WO #6 is the best workout EVER!!

[DShot]

Here's mine:

Mon - Chest, abs.
Tue - Back, Traps.
Wed - Legs, Abs.
Thur - Shoulders, forearms.
Fri - Bis/Tris, Abs.


Where can i look up the MAX-OT info?

[TAURUS]

:

Originally Posted by 0311

BTW TAURUS, if you're from Mongolia I'm from Portugal...

'Im' not from Mongolia silly, my ancestors are! You know the ones. :eek: Portugal is a beautiful country, the ladies are fine, the architecture is distintive, the coastline is great and the food is amazing. Some of my friends and neighbours are from Portugal........

I'll analyze the 'Max-OT' sometime, when I have its complete facts before me. Until then I can only call it 'questionable' IMO

As for splits....there are many. One I found interesting years ago was the PAS split - whos program I signed up for, but was once again sidetracked from.

Its split was:

D1 - Chest/Shoulder/tricep/crunches
D2 - rest
D3 - Back/biceps/calves
D4 - rest
D5 - Legs/crunches
D6 - rest
repeat

Its been years since Ive thought it over, yet it makes sense to me. I'd maybe make D5 a rest day, and bump legs to D6, while making a rest D7 to make it a full week cycle. Then start the cycle with :

D1 - L/cr,
D2 - rest,
D3- C/S/t/ca,
D4 - rest,
D5 - B/b/cr,
D6 - meet 'mistress' at 4pm
D7 - rest.

Note - Go HEAVY on the 'Capitals' with a single HEAVY compound movement - to 'total positive failure', and perhaps some 'aided' negatives to really destroy the fibers OR an isolation 'burner' for fun. Go moderate to heavy on the 'lowercase' (t&b) because of the cross training affect from the C/S/B movements. For crunches Id do 4 sets of 40-50(or till burn), and for calves Id do 4 sets of 20 -30(or till burn), and Id take the 'mistress' a box of chocolates on Saturday. Hmmm....Many pathes to one destination!