Training question

[Megiddo]

I'm thinking about doing a four day split in my routine and have the fifth day as another workout day for a major muscle group. I have it planned like this:

Day1: Chest/tris
2: Back/bis
3: Shoulder/forarms
4: Legs/calves
5: Chest
6&7: rest



I'm not sure if that fifth day is overtraining or not and I plan to use it as a focus day to help build up that muscle group.

Any info is greatly appreciated.

[beefcake]

I do chest and shoulders every five days, not on the same day though. Goes something like:

mon/chest..wed/shoulders..sat/chest..mon/shoulders..wed/chest..sat/shoulders..and so on.

Doesn't feel like overtraining to me. Usually day four is when the soreness has gone away.

[Stonecold54]

Originally posted by Megiddo
I'm thinking about doing a four day split in my routine and have the fifth day as another workout day for a major muscle group. I have it planned like this:

Day1: Chest/tris
2: Back/bis
3: Shoulder/forarms
4: Legs/calves
5: Chest
6&7: rest



I'm not sure if that fifth day is overtraining or not and I plan to use it as a focus day to help build up that muscle group.

Any info is greatly appreciated.

yes it is overtraining.

[Megiddo]

Ok sop now that I know that this is over training by adding that fifth day in, is the four day split still a good idea as I have it or should I stick to the routine I have now which is a 5 day split working one group at a time?

[JUICE]

Originally posted by Megiddo
I'm thinking about doing a four day split in my routine and have the fifth day as another workout day for a major muscle group. I have it planned like this:

Chest/tris
Back/bis
Shoulder/forarms
Legs/calves

i would do this

Sundays rest

Mondays Chest/tris

Tuesdays legs/calves+

Wednesdays cardio/abs

Thursdays back/bis/forearms

Fridays Shoulders/ cardio

Saturdays rest


This is an idea of what I would do brother. I have something similar to the routine i posted above and feel good about it. It all depends on how much time u got during the week to workout.

[Megiddo]

I do my cardio and abs in the morning and then come back in the afternoon after work and lift. I may make friday my long cardio day.

one quick question though. For traps do you work them with shoulders or back? I typically do them shoulders as an opsing muscle group.

Just wondering

[beefcake]

Originally posted by Megiddo
I do my cardio and abs in the morning and then come back in the afternoon after work and lift. I may make friday my long cardio day.

one quick question though. For traps do you work them with shoulders or back? I typically do them shoulders as an opsing muscle group.

Just wondering

I hit traps on shoulder day. I feel like they work like an antagonist muscle to my delts, plus upright rows and laterals hit them indirectly. Also, doing shrugs on back day would use up my grip strength on rows and deads.

[bonebreaker]

Why not do calves, abs, and cardio every other day. Calves are a very grainy muscle and since you use them every time you walk, I'd think it would be almost impossible to overwork them, even if you did them every day. Abs basically the same. Cardio once or twice a week doesn't sound like it would be enough. I think you should do at least 15-20 minutes cardio every work out to get any benefit. Just my 2 cc's. BB

[BBAddict]

Obviously the amount of cardio depends on your goals. There is no way I would do cardio every workout, but I am trying hard to put on mass and I have a hard time doing so. I do cardio three times a week but I don't do it at the same time as a workout. I know a lot of people alternate calves and abs every other day. I agree that you probably can't overwork them, but I also don't work them if they're still sore from a particularly hard workout.

[Megiddo]

Originally posted by bonebreaker
Why not do calves, abs, and cardio every other day. Calves are a very grainy muscle and since you use them every time you walk, I'd think it would be almost impossible to overwork them, even if you did them every day. Abs basically the same. Cardio once or twice a week doesn't sound like it would be enough. I think you should do at least 15-20 minutes cardio every work out to get any benefit. Just my 2 cc's. BB

I do my cardio in the morning, at least this week I have, and then I come in after work and lift. I actually do about 20-30 minutes of cardio in my morning sessions. if I decide to sleep and I have to do cardio in the afternoon with my lifitng then I usually just run a mile which for me is about 10 minutes.