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BG5150 05-28-2005 05:19 PM

How is this workout routine?
I'm just getting back into the gym. I have what I would call a medium physique, (as compared to the average guy, not bodybuilders). and, unfortunately carrying a little too much around the middle.

I'm doing a three-way split twice a week:

Sat: Tri-Shoulders
Sun: Bi-Back
Mon: Chest-Legs
Tue: Shoulders-Tri
Wed: Back-Bi
Thu: Legs-Chest
Fri: Off

My goal right now is to get more muscle and stronger.

Darkhorse 05-29-2005 10:04 AM

Six days on and one day off is rough. Chances are you'll hit a major plateau, then due to not taking time off you'll start loosing strength. You need at least 48-72 hours to recover the muscles worked. Personally there is no way I could hit my shoulders the day after chest. The only way I could see this work is if you have a very low volume. Legs deserve their own day, and working them with another bodypart you'll neglect them. Try and remember that your muscles grow out of the gym, not the other way around.

nobleronin4 05-29-2005 05:48 PM

I totally agree.... with the above. Muscles grow out of the gym and not inside. Go back to the days of old. The days of Mike Mentzer, Casey Viator, Sergio Olivia. Those were the days of high intensity total body training, somewhat simiular to a power lifting routine. Train hard and balance your life outside of the gym. Nothing is more pathetic than the person you always see in the gym from morning till night and they aren't any bigger than they where a year ago. People always asked me how I remained or got so big...truth be told I was lazy. I would train hard my entire body, skip two or three days and do it again. At that time 15 years ago I had no knowledge of what I was doing as far as power lifting or bodybuilding. I just did what I had time for. Little did I know this was the preferred method of training by Mike Mentzer, Casey Viator, and other heavy duty guys. This is by no means an easy routine..far from it. It will likely kill you. The routine will allow you to get as big as your genitics will allow. Did I do this for years on end? No I did not. I frequently changed to the 6 days on 1 off. After a period of time I realized that my body performed better with longer rest. At may best I could perform 315lbs inclines, and 425 benches both with 6 reps performed one after the other. Alas that has been many years ago. I will be entering training once again after my hernia surgery and at the ripe old age of 36, ......and this time I know what I'm doing.

verbatimreturned 05-29-2005 08:21 PM


Originally Posted by TAURUS
Arthur Joneses principles are worth looking into. I had a repeated and often humorous experience with lifting when I was a pup. Friends would be spinning their wheels with 3-4 full body workouts A WEEK, for several monthes, while I would do maybe 4-5 in a month. One friend worked like a madman on his own, and knowing I rarely did, and perhaps assuming I was weak, would invite me to lift with him at his basement GYM in his parents house. It would always start with the wrong exercise - BENCH - and usually end with a starter, - SQUATS! Initially the BENCH was as an 'equal-match' lift. As the progression of the workout went on, I would match and more often than not out-do my pal. As the workout would progress, the 'red-faced-anger' and 'dirty-looks' would increase, while I stomped on his 1 rep maxes.(which interestingly enough were often achieved when I was @) After about 4 of these workouts, spaced weeks to monthes apart, I was no longer asked to participate in my friends endeavours. :D I too had mistakingly stumbled upon a style of lifting that is 'uncommon' to the MASSES, and perhaps difficult to accept...'HIT'! Im probally one of the biggest lazy asses around, BUT, when it comes down to certain things, like 'building' progress, Im BALLS OUT MAD for results. Being lazy (aka RESTING) mixed with a ridiculous HEAVY FULLBODY 'HIT' WORKOUT once every few weeks worked for me immensley when I was younger and dumber. Im excited to see what may happen NOW, as I begin to apply the principle with effort, ALONG with re-newed knowledge of nutrients and supplements! :D THAT style is particularilly beneficial for the 'hardgainers' out there. (((WORK SMARTER - AND - HARDER)))

i agree with this alot..but sometimes i get bored and end up working out on rest days anyway

BG5150 05-29-2005 08:41 PM

The reason that I'm doing so much is twofold...

First is that I like to be in the gym. I could work out my entire body each day over five or six hours. There's something about cranking the tunes and throwing around the iron...but, alas, I know I can't do that.

Second, is that I'm returning to lifing after a while off, and I want to retrain my muscles to utilize as much of the fibres as I can. In another two or three weeks, I'm planning on doing this routine (or something similar):

1: Bi's/Back
2: Tri's
3: Chest
4: Off
5: Back
6: Legs
7: Off

BG5150 05-29-2005 08:42 PM

Also, abs will be every other work day, and I will figure out when and where to put the cardio (I'll start another thread to get opinions on that...)

verbatimreturned 05-29-2005 09:08 PM

thats what i use school for lol i figure i cant workout while in class so i might as well be productive in other ways :D

verbatimreturned 05-29-2005 09:20 PM


Originally Posted by TAURUS
AN excellent use of class time IMO :eek: - I failed math 10 for the same reason... :D

lmao you wont be the only one who has jk

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