my new split - SuperiorMuscle.com

sana · #1 10-11-04, 12:48 PM

comments please.

3 days on, 1 day off. cardio 3-4x's a week, 30 min.

for maintain.

shoulders
back
quads

off

arms
chest
hams

off

or should i change it around?

Sugarbaby · #2 10-11-04, 03:59 PM

When's the show?

looks like a good split to me, but what do I know? LOL

are you doing cardio in the am and lifting at night?

Stonecold54 · #3 10-12-04, 03:23 PM

well based on the prinicples of stress I can't agree with an workouts that have consecutive days or less than two days inbetween workouts. and did I read that correctly that this split is just to maintain? I am really not trying to be a jerk because I still want some cookies that aren't poisoned!!! (I forgot to order them for my wife and daughter, whoops

), but if I just wanted to maintain what I have then I would be working out like once a week. but again that is assuming the person isn't in an overtrained state to begin with.

sana · #4 10-12-04, 03:38 PM

i just don't get that once a week thing

Stonecold54 · #5 10-12-04, 03:44 PM

Quote:

Originally posted by sana
i just don't get that once a week thing

don't get me wrong I was saying that if I wanted to "maintain strength and size" I would only workout once a week. For increases in strength and size while on gear I will work out once evert three days. so if I work out sunday, my next one will be on Wednsday and then on sat. so that is three days a week, just different then most people. plus my workouts are like 20-30 minutes long (unless the college crowd is taking up my space, LOL).

bonebreaker · #6 10-12-04, 04:06 PM

Quote:

Originally posted by stonecold54
don't get me wrong I was saying that if I wanted to "maintain strength and size" I would only workout once a week. For increases in strength and size while on gear I will work out once evert three days. so if I work out sunday, my next one will be on Wednsday and then on sat. so that is three days a week, just different then most people. plus my workouts are like 20-30 minutes long (unless the college crowd is taking up my space, LOL).

If I only worked out 20-30 minutes, 3 days a week. I'd be nowhere. You must have remarkable genetics, as some people do, lucky bastages, LOL. Everybody is different as is what works for them. I hate people with good genetics, j/k. Hell no I'm not, I'm jealous, lol. BB

Stonecold54 · #7 10-12-04, 04:12 PM

Quote:

Originally posted by bonebreaker
If I only worked out 20-30 minutes, 3 days a week. I'd be nowhere. You must have remarkable genetics, as some people do, lucky bastages, LOL. Everybody is different as is what works for them. I hate people with good genetics, j/k. Hell no I'm not, I'm jealous, lol. BB

not at all. I have very average genes and I would say at the lower end as well. Genes have to do with your potential and body strucuture but the method for getting bigger and stronger is the same. What I post about is a method, a scientific method. It is not a canned routine that is random. It has a starting point and a varying finishing point since your body is always in a states of flux and can get sick and older. We all have the same stress reactions, we all have the same internal structure, we all have the same stimulus for getting stronger and getting bigger. the method that works for one person should work for everyone. and I said method not "workout".

**Shibby** · #8 10-12-04, 04:23 PM

I've never said anything becuase I didn't really care to get into it. But since it's being mentioned, I just don't understand your way of working out at all SC. You seem to only hit a muscle about every 2 weeks.

Stonecold54 · #9 10-12-04, 04:55 PM

Quote:

Originally posted by Shibby
I've never said anything becuase I didn't really care to get into it. But since it's being mentioned, I just don't understand your way of working out at all SC. You seem to only hit a muscle about every 2 weeks.

well tonight I am working out my chest, shoulders and triceps and then on friday I will hit legs and then on monday I will hit back, biceps and traps and then thursday it will be back to chest triceps and shoulders. if someone can explain why you would need to workout a muscle group more than that or dispute the stress research by hans seyle then I would love to listen. if you want to get a beginners look at what I subscribe to read this, http://www.exercisecertification.com.../articles.html
go to this site and then in the left hand column labelled Exericse read the very bottom article called, The theory of prescribed Exercise.

Stonecold54 · #10 10-12-04, 05:04 PM

sorry sana didn't mean to jack the thread.

**Shibby** · #11 10-12-04, 05:25 PM

Quote:

Originally posted by stonecold54
well tonight I am working out my chest, shoulders and triceps and then on friday I will hit legs and then on monday I will hit back, biceps and traps and then thursday it will be back to chest triceps and shoulders. if someone can explain why you would need to workout a muscle group more than that or dispute the stress research by hans seyle then I would love to listen. if you want to get a beginners look at what I subscribe to read this, http://www.exercisecertification.com.../articles.html
go to this site and then in the left hand column labelled Exericse read the very bottom article called, The theory of prescribed Exercise.

Thanks, 42 pages of reading though, I will read it later.

sana · #12 10-13-04, 08:40 AM

i'm too lazy to read it but here's my question to you. you are a bodybuilder, not the average person looking to become more fit. does that theory truly apply the the "extereme" athlete - which anyone who desires to get the bodybuilder look really falls into.

Stonecold54 · #13 10-13-04, 10:02 AM

Quote:

Originally posted by sana
i'm too lazy to read it but here's my question to you. you are a bodybuilder, not the average person looking to become more fit. does that theory truly apply the the "extereme" athlete - which anyone who desires to get the bodybuilder look really falls into.

yes because a true and valid theory of exercise science will apply to everyone. the only thing that will vary is the applications. BUT the method should be the same and I won't get into that because the article does a better job. But needless to say the most logical place to start is at zero and work your way up which gives the scientist a change to understand each variable when added or applied. Kind of the same way we tell people that their first cycle should be just test to see how they react to it, because if they add to many drugs all at once they will not know which is working and which is not. Same with working out. if you start with 4 days a week and 5 exercises for 3 sets each, how will you know what works and what doesn't, what is effecient and what isn't?