New training program

[redsquirrel]

What has worked well for you ladies??? Splits, heavy weight, what?? I need some ideas to change up mine for optimum growth while on cycle;)

[redsquirrel]

No ideas?? WTF???:cockblock :cockblock

[sana]

what's your current split? i can post mine, but i also haven't really changed much up lately...

i'm doing a 5 day split:

chest
back
legs
arms
shoulders

i rest when i need to - but i'm starting to think i need to build in some rest days as i might be over-training...

i'm going heavy, and have seen some nice changes, but - i'm eating horribly (not enough) and so i'm sure that's not helping... :D

[rubberduckyo]

I'm trying to gain mass as well although I'm natty. Here's my split:

Mon: chest / cardio
Tues: back
Wed: arms / abs / cardio
Thurs: legs
Fri: shoulders / cardio

Using heavy weights, 5 sets per excercise. last set ending at max 5 reps.

Seeing good gains so far. :)

[sana]

Originally posted by Hardbodygrl
u need to rest, that is when u grow! :)

yeah :)

i'm finally starting to get that through my thick knucklehead :D

[redsquirrel]

I love to sleep!!!!!!I sleep so much better whenever I train hard!

[AsianPersuasian]

This is my training cycles:
Mon: Chest
Tues: Tri's and back
Wed: rest
Thurs: rest
Fri: Legs
Sat: Shoulders and Bi's
Sun: rest

The days that I rest I have school so at least for now this is the days I work out on. I usually do three excercises for each muscle and 3-4 sets for each also.

[Puddles]

One fun thing to do is to split up leg day into two days in combination with upper body. Legs always seem to take a lot out of me, but when I split it up into two days I can hit them harder.

I had been doing a 7 day split which included 2 off days, hitting each bodypart once a week, but on my last cycle I found myself needing more time off so I was hitting bodyparts about once every 9 or 10 days and I grew better like that. I've had some little injuries that made me need the extra time off for recovery but personally, I feel like I grew more and was able to train harder with the extra off time. I usually do 3 or 4 exercises per body part, 3 or 4 sets, 12 rep sets (usually don't quite make 12 on the last set).

[redsquirrel]

I decided this week to do a 3 day split....Change things up a bit. Back/bi's, day 1, legs-day 2, chest/tri's/shoulders- day 3. I've been doing 1 body part /week for a long time now...but i've been changing up my reps/weight, etc. it's just time to change

[Faye]

For me a three day split meant that I'd spend forever in the gym...maybe you'll like it though.

[redsquirrel]

Originally posted by Faye
For me a three day split meant that I'd spend forever in the gym...maybe you'll like it though.

well, sweetie, I did it last night, and I was there just over an hour, and that was with 20 min of cardio.

i did 9 sets of back for 10-12 reps, and 6 sets of bi's for 10-12 reps also... it wasn't bad at all...

when i go, i put my head phones on and i get in and get done. no bullshit until it's time to go home.

maybe you can post your workout when you did 3 day split, and we can try to figure out why it took so long!