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Training schedule, take a look



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Old 04-26-2005, 06:52 PM
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Default Training schedule, take a look

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).
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Old 04-26-2005, 07:16 PM
Darkhorse Darkhorse is offline
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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.
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Old 04-26-2005, 07:21 PM
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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

Last edited by WonderMonkey; 04-26-2005 at 07:24 PM.
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Old 04-26-2005, 07:31 PM
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Quote:
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.
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Old 04-26-2005, 11:25 PM
Darkhorse Darkhorse is offline
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Quote:
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. ;)
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Old 04-26-2005, 11:36 PM
Darkhorse Darkhorse is offline
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BTW TAURUS, if you're from Mongolia I'm from Portugal... :eek: :cool:
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Old 04-27-2005, 05:37 AM
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Quote:
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!!
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Old 04-27-2005, 09:18 AM
DShot DShot is offline
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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?
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Old 04-27-2005, 11:00 AM
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Quote:
Originally Posted by 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?
http://www.ast-ss.com/max-ot/max-ot_intro.asp

you have to join but it's free so no worries.. if I can find the PDF version that is on the net I'll post it.

Last edited by ChinPieceDave667; 04-27-2005 at 11:03 AM.
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Old 04-27-2005, 04:29 PM
Darkhorse Darkhorse is offline
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Quote:
I'll analyze the 'Max-OT' sometime, when I have its complete facts before me. Until then I can only call it 'questionable' IMO
TAURUS-I understand. I thought it questionable at first as well. I was used to hitting my muscles twice a week. But, can't argue with results. My biceps grew almost an inch to nearly 19" cold in 5 weeks. My shoulders grew huge, enabling me to do 70 lb dumbbell side laterals with near perfect form. (I used to use the 45-50 dumbbells before the program) Plus, my biggest concern with the program was the whole 30-45 minutes max in the gym for 7-9 total sets. I'm actually starting back up with the
program so consider me the "Martin Luther King" of Max-OT. Oh, and I was kidding about Mongolia/Portugal! I'm a northern european mutt. ;)

Dshot-Your program looks the exact same as the program I used in my Max-OT journal. Just remember that plagarism is a crime...

ChinPieceDave667-I can see where you're coming from about the three days of arms. But, the way I see it, he's indirectly working his arms the first two days of the week, and shoulders really don't work the arms with the exception of presses. I view it as the first three days are a good warmup keeping his arm strength until the end of the week when he blasts them. My new schedule looks like this:
1.legs
2.chest/abs
3.back
4.shoulders/Traps
5.biceps/triceps

For my shoulders day, I won't need to hit my rear delts too hard because they got blasted doing back (ie heavy barbell rows, ect.) I also put bi's/tri's at the end of the week because my favorite triceps exercise is close grip bench, which will work my chest as well. From there I have 4 days of rest before chest pops up again.

Any questions, feel free to post them in my Max-OT journal. It has alot of great info about the workouts, the progress, and a segment from the two IFBB pro's that swear by this. ;)
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