New Training Split-Critique please

[wheyman]

I used to train five days straight with Saturday and Sunday off..(Mon-chest, tues-back, wed-legs, thurs-shoulders, and Fri-arms). It was brought to my attention that I was over training and needed more days off and less sets. I was on a program that someone put me on and I am finished with that now..I put together something and need some feedback..

Monday:
BB Bench Press 3x8,6,6
Incline BB Press 2x8,6
Military Press 2 x 7
lateral Raises 2 x 15, 10


Wednesday:
Squats 3 x 6
Deadlift 2 x 7
Chins 2 x 12
BB Rows 2 x 8

Friday:
Skull Crushers lying on the floor 4 x 15,10,8,6
Spider Curls 4 x 8-12
Shrugs 2 x 10
Rear laterals 2 x 15, 10

Some movements will change from week to week...Sometimes bench will be replaced by db presses...Deads will be replaced by BB rows, chins replaced with seated rows, military replaced with db press. There will be a one minute rest period between sets and three minute rest periods between exercises. Not all lifts will be heavy, some days will be lighter than others. Please critique.

[wheyman]

anyone...anyone......ok

[Taylor]

i'd throw some lunges in on wednesday...

and whenever i deadlift i like to start with 1x15 of hyperextensions, and i like to end that day with 1x15 of hyperextensions...no weight, just slow and focus all my attention on the lower back

[wheyman]

bump

[Curls4dGirls]

what are your goals? Strength? Size? Cutting?

[wheyman]

Originally posted by Curls4dGirls
what are your goals? Strength? Size? Cutting?

Size is my goal, mainly in my arms right now..I feel like they are lagging. I would say overall size.

[Curls4dGirls]

Well, everyone responds diffently, so you need to experiment and find what works best for you. Having said that ....

Your split is:

Monday - Chest and shoulders

Wednesday - Legs and back

Friday - Arms / shoulders / traps

If you're working out three times / day, I would separate the 3 major muscle groups ... chest, back, legs. I definitely would not do squats and deadlifts on the same day. Also, to gain size, you want to stick with the power movements ... squats, deadlifts, BB bench (which you have). I get best size results by going 2 minutes between sets.

Here's a suggestion

Monday - chest and bi's
Flat BB 4 X 6
Incline BB 3 X 6 - 8
Cross-overs 2 x 8
Straight bar curls 4 X 8
Sitting dbell curls 2 - 3 X 8

Wednesday - legs and shoulders
Squats 4 x 6 - 8
Press 3 x 10
Straight leg deads 3 X 8
Military press 4 x 6 - 8
Lateral raises 2 x 8

Friday - back and tris
Deads 4 X 5 - 7
Pull ups 3 x 10
bent rows 3 x 8
Crushers 4 X 6 - 8
Push downs 3 X 8

If you feel like you're overtraining, drop the cross overs, straight leg deads, and bent rows.

However, the key to gaining size is going to be your diet. Can you post your diet?

[meat12]

I tried reading your split but your avatar was too distracting lol

[BBAddict]

Originally posted by meat12
I tried reading your split but your avatar was too distracting lol

:agree: :agree:

[wheyman]

Originally posted by meat12
I tried reading your split but your avatar was too distracting lol

I tried reading the replies to my post, but my avatar was too distracting...LOL:rofl:

[wheyman]

Originally posted by Curls4dGirls
Well, everyone responds diffently, so you need to experiment and find what works best for you. Having said that ....

Your split is:

Monday - Chest and shoulders

Wednesday - Legs and back

Friday - Arms / shoulders / traps

If you're working out three times / day, I would separate the 3 major muscle groups ... chest, back, legs. I definitely would not do squats and deadlifts on the same day. Also, to gain size, you want to stick with the power movements ... squats, deadlifts, BB bench (which you have). I get best size results by going 2 minutes between sets.

Here's a suggestion

Monday - chest and bi's
Flat BB 4 X 6
Incline BB 3 X 6 - 8
Cross-overs 2 x 8
Straight bar curls 4 X 8
Sitting dbell curls 2 - 3 X 8

Wednesday - legs and shoulders
Squats 4 x 6 - 8
Press 3 x 10
Straight leg deads 3 X 8
Military press 4 x 6 - 8
Lateral raises 2 x 8

Friday - back and tris
Deads 4 X 5 - 7
Pull ups 3 x 10
bent rows 3 x 8
Crushers 4 X 6 - 8
Push downs 3 X 8

If you feel like you're overtraining, drop the cross overs, straight leg deads, and bent rows.

However, the key to gaining size is going to be your diet. Can you post your diet?

here is a sample of what I eat..

6.am
Protein shake
2 cups of oatmeal
2 pc wheat toast
1 glass orange juice

9:30a.m
1 wheat bagel
handfull of almonds

Noon
bowl of wheat pasta/with cut up steak

3:00pm
wheat bagel
almonds

4:00pm
workout

5:00 protein shake w/sugar free pudding

8:00 chicken breast or steak w/broccoli and corn

10:00 protein shake

[Shibby]

Re: New Training Split-Critique please

Originally posted by wheyman

Monday:
Military Press 2 x 7
lateral Raises 2 x 15, 10


Wednesday:
Chins 2 x 12
BB Rows 2 x 8

Friday:
Skull Crushers lying on the floor 4 x 15,10,8,6
Shrugs 2 x 10
Rear laterals 2 x 15, 10

I'm not sure what chins are but you are hitting your shoulders everytime you go, in one form or another. There going to be in a constant state of overtrained.Come friday, I'm also conserned that your form on the skulls and shrugs might not be perfect due to fatigue in your shoulders.

[Curls4dGirls]

Originally posted by wheyman
here is a sample of what I eat..

6.am
Protein shake
2 cups of oatmeal
2 pc wheat toast
1 glass orange juice

9:30a.m
1 wheat bagel
handfull of almonds

Noon
bowl of wheat pasta/with cut up steak

3:00pm
wheat bagel
almonds

4:00pm
workout

5:00 protein shake w/sugar free pudding

8:00 chicken breast or steak w/broccoli and corn

10:00 protein shake

AH HA! there's your problem. Not nearly enough protein. Not nearly enough cals.

Here's my bulking diet (just to give you an idea):

Cals 3600
Fat 82 (21%)
Cab 363 (40%)
Protein 350 (39%)


1 scoop Protein powder
3 Egg whites
.75 cup Oatmeal
1 tbsp Flax

4.5 oz chicken
5oz Sweet potato
5g fish oil

4.5 oz Chicken
1 cup brown rice
5g fish oil

8 oz Lean Beef
5 oz Red Potato

4.5 oz Chicken
1 cup brown rice
5g fish oil

PWO Shake

1 can tuna
2 cups Oats
10g fish oil

1 can Tuna
10g fish oil

[wheyman]

Re: Re: New Training Split-Critique please

Originally posted by Shibby
I'm not sure what chins are but you are hitting your shoulders everytime you go, in one form or another. There going to be in a constant state of overtrained.Come friday, I'm also conserned that your form on the skulls and shrugs might not be perfect due to fatigue in your shoulders.

Chins = pull ups..

Ok well assuming that I adjust the routine, my main concern is my arms.. I've heard so many different things...some people swear by two exercises for tri's and two for bi's...others swear by one for tri's and one for bi's..some people say to do two sets others say 3-4 sets..At this point I don't know what is overtraining anymore.

I was told to do one exercie for tri's with two sets and the same for bi's...I don't even get a good pump from that nor do I get sore.

[Shibby]

Chins: depending on your grip, that determens the focus on primarily back or shoulders, but you will use both. As far as sets, I don't know anyone who has had luck with just one set or one excersize per muscle group. I was just say thay you were overtraining your shoulders by never giving them more than a day break. Going for size I would say 4 sets would be the max sets. Just keep it heavy with low reps. See what you get the best feel for. Alot of people are dead set on the idea that if something worked for them it will work for everyone. That's why you have to do some trial and error for your body.

I would also agree not enough protien. 2g/lb of body weight would probalby be ideal for you. Split it up so you get some at every meal.