thinking about changing my workout

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posted by Nathan Bentley

Ive been thinking about changing my workout for a long time and i was wondering does anyone out there have a good chest/arms/back/and finally leg workout?

im in need of a new workout, the one i have been doing is chest/shoulders/tris on monday
bi's and back on tuesday
legs weds
abs and a lot of cardio thursday
and cardio on friday.

please feel free to give me your opinions and hook me up with another one. :thumbs:

posted by gymphreak

Give this a whirl....

focus on your bench, squat and deadlift.....they will nuke your accessory muscle groups to the point that you dont really need to train them too much for optimum growth

Monday - Legs
Tuesday - Chest/shoulders/triceps (only one excersise for shoulders and triceps)
Thursday - Back/Biceps (only one excersise for biceps)

posted by kgressler

Chest/Bis'
Legs
Off
Shoulders/Tri's
Back/traps
OFF
OFF
The add in your cardio and abs where you like. This is my split and have used it time and time again.

posted by kgressler

I think if your goal is strength/power this would work well for a time but if your more into hypertrophy i think doing more then 1 exersice is needed for your arms and shoulders etc.
I have used this type of training before but i skipped all isolation exercises.I did no direct bi or tri work at all.Its a good change of pace.
I think doing shoulders and tri's on the same day as chest could lead to over training if you go more then the 3-4 sets the phreak is reccomending.
I say just choose one that you like and stick to it for 8-12 weeks. If you dont like it change and try another one.

posted by Nathan Bentley

this sounds great but i only workout about 4 days a week so would have to squeez abs into one of these days but all in all it looks good. Thanks to kgressler and to phreak ill try them out :thumbs: .

posted by Nathan Bentley

i probley should have mentioned i wasnt going for power anymore im all about getting cut and keeping my weight around 190-200

atm im 185 so im not to bad but i still need to cut some body fat and build more muscle

posted by Smallguy

giveeither routine a shot but remember with strength comes muscle. I fell into this trap of not caring how much weight I was pushing and just gettig my reps in and now that I'm pushing more weight I'm seeing more improvements

posted by Nathan Bentley

ok thanks smallguy ill keep trying to increase the weight.

posted by kgressler

And this is just as true on the flip side as well. Dont get caught up tryin to lift to heavy all this does is cause nagging injuries that could turn to major injuries.Which can then turn to months of rehibilatation.

Just remember work the muscle dont work the weight! :thumbs:

posted by gymphreak

Thats completely untrue....PLers lift the heaviest weight with very low reps, and few sets, and there are minimal injuries...WHY? because we know how to use form. As for BBers, they always try to focus on their muscles, thus they get injured more.
If you look at how BBers "work" their muscles, they are more susceptable to injury as they flare their elbows out so far to focus on the pecs, whereas PLing we use form to lift the most weight, thus reducing the injuries

posted by Nathan Bentley

i understand where both of u are coming from, and it is true if you lift to heavy you can easily get hurt even with good form, but using good form reduces the risks. :thumbs:

and please lets try not to turn this thread into an argument we all friends in here. :laughing:

posted by kgressler

I think you misundertood me phreak. My point was if you lift "too" heavy thus forcing you to use bad form this will cause injuries.
I didnt mean heavy weight causes injuries.I guess should have been a little more specific.

posted by skinnykid

heavy weight for the wrong person who doesnt know what hes doing may be hurtful

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