NEW 5 DAY REGIME

Peaked · 08-13-2009, 05:35 AM

MONDAY Biceps & Back [[ABS]]

DB Curls 33lbs 8 x 5 ((38lbs 5 x 1))
Ez Curls 50lbs 8 x 5 ((54lbs 5 x 1))
Normal pull ups 147lbs 8 x 5
DB rows 50lbs 8 x 5 ((60lbs 5 x 1))
Wide grip pull ups 147lbs 8 x 5
Deadlifts 90lbs 8 x 5 (( 110lbs 5 x 1))

TUESDAY Chest, Triceps [[CARDIO]]

Skullcrushers 25lbs 8 x 5 ((33lbs 5 x 1))
Cable pull down 50lbs 8 x 5 ((55lbs 5 x 1))
Dips 147lbs 8 x 5
DB Incline press 98lbs 8 x 5 ((110lbs 5 x 1))
DB Fly 55lbs 8 x 5 ((66lbs 5 x 1))
Push ups 147lbs 30 x 4

WEDNESDAY Legs & Shoulders [[Light ABS]]

DB Squat 88lbs 8 x 5 (( 110 5 x 1))
Leg squat 220lbs 8 x 5 (( 250 5 x 1))
DB Shrugs 88lbs 8 x 5 ((110lbs 5 x 1))
DB Shoulder press 55lbs 8 x 5 ((66lbs 5 x 1))
DB Shoulder front and side raise 22lbs 8 x 5

THURSDAY Biceps & Back [[Cardio]]

DB Curls 33lbs 8 x 5 ((38lbs 5 x 1))
Ez Curls 50lbs 8 x 5 ((54lbs 5 x 1))
Normal pull ups 147lbs 8 x 5
DB rows 50lbs 8 x 5 ((60lbs 5 x 1))
Wide grip pull ups 147lbs 8 x 5
Deadlifts 90lbs 8 x 5 (( 110lbs 5 x 1))

FRIDAY Chest, Triceps [[ABSS]]

Skullcrushers 25lbs 8 x 5 ((33lbs 5 x 1))
Cable pull down 50lbs 8 x 5 ((55lbs 5 x 1))
Dips 147lbs 8 x 5
DB Incline press 98lbs 8 x 5 ((110lbs 5 x 1))
DB Fly 55lbs 8 x 5 ((66lbs))
Push ups 147lbs 30 x 4

After all tips etc I've came up with this. I know im working things twice, however I'd like to put the extra work in there. How do you think this workout scales up?

Peaked · 08-13-2009, 06:13 AM

I feel this is a good workout the two days between each muscle group seems great. 48 - 72 to repair right, so pretty dead on! I'm not really sure about bulking or cutting right now. I'd like my weight and mass to go up, so just gonna eat loads, high reps, heavy weights and throw in some cardio for good measures. See what it's all like 1/2/3 months down the line and then decide. But I've ordered some BCAA, I heard if you wanna put on mass, but get fairly cut these will allow you to do Cardio without lossing muscle mass?

**Moro** · 08-13-2009, 07:24 AM

Your on the right track with hitting muscles twice a week but you really need to keep it even those legs and shoulders need to be hit just as often as chest,back and arms,
Also i really dont care much for the amount of volume on the arms or putting them before larger muscle groups,

As a general rule of thumb you want to work the bigger muscle groups first as these are when we use our big compound movements for big growth and strength,

In regards the the bcaa, yes they will help prevent muscle breakdown but at the end of the day it comes down whether you had an excess of kcals or a deficit of kcals,
The excess will lead to muscle growth *assuming its from clean foods and your getting enough protein*
The deficit will cause you to lose weight be it muscle or fat or how much of each depends on your diet,

My advice to you, revise the split

Mon: upper body
Tue: lower body
Wed: chest,triceps,biceps
Thu: back,shoulders,traps
Fri: legs

Or

Mon: upper
Tue: lower
Wed: off
Thu upper
Fri: lower

also focus on working big muscle *big movements* first like bench press, squats, chin ups etc first then move onto smaller muscle groups like biceps triceps,

Set yourself some goals, what do you need to do most?
Do you need to gain muscle or o you need to lose weight most? then adjust your diet and stick with your plan for 12 weeks and see what happens

Also if you could train 1 day on the weekend it would be better and maybe have wednesday off just so your not training 5 days in a row but if you cant its no big deal

Peaked · 08-13-2009, 07:31 AM

Quote:

Originally Posted by Moro

Your on the right track with hitting muscles twice a week but you really need to keep it even those legs and shoulders need to be hit just as often as chest,back and arms,
Also i really dont care much for the amount of volume on the arms or putting them before larger muscle groups,

As a general rule of thumb you want to work the bigger muscle groups first as these are when we use our big compound movements for big growth and strength,

In regards the the bcaa, yes they will help prevent muscle breakdown but at the end of the day it comes down whether you had an excess of kcals or a deficit of kcals,
The excess will lead to muscle growth *assuming its from clean foods and your getting enough protein*
The deficit will cause you to lose weight be it muscle or fat or how much of each depends on your diet,

My advice to you, revise the split

Mon: upper body
Tue: lower body
Wed: chest,triceps,biceps
Thu: back,shoulders,traps
Fri: legs

Or

Mon: upper
Tue: lower
Wed: off
Thu upper
Fri: lower

also focus on working big muscle *big movements* first like bench press, squats, chin ups etc first then move onto smaller muscle groups like biceps triceps,

Set yourself some goals, what do you need to do most?
Do you need to gain muscle or o you need to lose weight most? then adjust your diet and stick with your plan for 12 weeks and see what happens

Also if you could train 1 day on the weekend it would be better and maybe have wednesday off just so your not training 5 days in a row but if you cant its no big deal

Okay dude awesome well I might try to incorporate Legs and Shoulders into Friday session. It will be my last session of the week where I can pound it out then rest for two whole days. As for the compound yeah sounds great, heading gym soon. Biceps and Back today so gonna do the chin ups first for sure :).

Peaked · 08-13-2009, 10:04 AM

So Just got back from the gym I done what is listed for Thursday except I added in some Deadlifts with an EZ bar. First time doing these and I can feel it in my lower back, pretty sure I kept good form, just checking this is what it feels like? :P

Also just had a cup of rice and some chicken + 2scoop Protein shake. Good POST WORKOUT meal?

**MikeNYY420** · 08-13-2009, 02:45 PM

A more effective back and bicep day would be something like this

Deadlifts 3x
Pull ups 3x
BB rows(DB rows)3x
Barbell curls
Hammer curls

This would hit all areas of the back and biceps, if you do back first then the biceps get a warm up. They're also not worn out for the back exercises.

Same thing for the chest routine, do chest the bigger muscle group first. Bench, incline, dips, something overhead for triceps should all be included.

On leg day you should do the bb squat first, the db squat is more like a db deadlift. Include SLDLs for the hamstrings. Don't do so many sets. You'll over train most likely.

Peaked · 08-13-2009, 05:25 PM

Quote:

Originally Posted by MikeNYY420

A more effective back and bicep day would be something like this

Deadlifts 3x
Pull ups 3x
BB rows(DB rows)3x
Barbell curls
Hammer curls

This would hit all areas of the back and biceps, if you do back first then the biceps get a warm up. They're also not worn out for the back exercises.

Same thing for the chest routine, do chest the bigger muscle group first. Bench, incline, dips, something overhead for triceps should all be included.

On leg day you should do the bb squat first, the db squat is more like a db deadlift. Include SLDLs for the hamstrings. Don't do so many sets. You'll over train most likely.

Okay dude well I'll swap Ez Curls for Hammer curls hope they give the same pump :P. However about the squats I got no power rack at the gym so for the time being im going to have to settle with dumbbells. Hold em at the side, I think I can make it work, however my workout hit the nail on the head more or less this time right? :)

**Moro** · 08-13-2009, 08:57 PM

Definitely sucks not having a rack, go with DB squats if you find them not to be very effective swap them out for front squats just clean the bar up into position, or try walking lunges,

Peaked · 08-14-2009, 09:23 AM

Just got home from workout, feel pretty nakered just had 40g whey with water. The joint where bicep meets forearm is swore :(

**MikeNYY420** · 08-14-2009, 11:13 AM

Yeah I only used to get that soreness from preacher curls.

Peaked · 08-14-2009, 11:24 AM

Quote:

Originally Posted by MikeNYY420

Yeah I only used to get that soreness from preacher curls.

Just lifting all the weights onto my chest done it, still guess it's a good thing.

Decided to add some shoulder on Friday and some legs on Monday, so each group gets a seeing too 2 times a week, which I think atleast.

The one thing that needs work is my dam diet which even though to you guys im hardly eating anything I feel so full all the time :P.

I can't wait a month or so too see the effects!

**MikeNYY420** · 08-14-2009, 12:00 PM

You can't do legs and back on the same day. Training twice a week isn't gonna work with this routine. It's hard to get a routine that allows you to train twice a week without feeling sore, or wore on a different day. That's why I just train each muscle group once a week. After you eat a lot for a while you'll get used to it, it sucks though, I know.

Peaked · 08-15-2009, 08:30 AM

Quote:

Originally Posted by MikeNYY420

You can't do legs and back on the same day. Training twice a week isn't gonna work with this routine. It's hard to get a routine that allows you to train twice a week without feeling sore, or wore on a different day. That's why I just train each muscle group once a week. After you eat a lot for a while you'll get used to it, it sucks though, I know.

Yeah man agreed, still finding it hard to eat a decent amount of food. Bare in mind im going for a small bulk, then cut, small bulk, cut.

But definatly sticking to it all, the result I hope will be worth it! :)

**MikeNYY420** · 08-16-2009, 12:54 PM

Just go head and do a big bulk, intense exercise raises metabolic rate significantly. If you wanna be catabolic for the half the year you'll be cutting go head but it's a waste of time. Just bulk up all year and get big(ecto-meso), unless you're an endo you don't need to cut all the time. Cutting is like taking 2 steps forward and one step back. Stuff yourself, you'll probably actually need more food, so EAT.

Peaked · 08-16-2009, 04:08 PM

Quote:

Originally Posted by MikeNYY420

Just go head and do a big bulk, intense exercise raises metabolic rate significantly. If you wanna be catabolic for the half the year you'll be cutting go head but it's a waste of time. Just bulk up all year and get big(ecto-meso), unless you're an endo you don't need to cut all the time. Cutting is like taking 2 steps forward and one step back. Stuff yourself, you'll probably actually need more food, so EAT.

I was thinking about it, it's first time doing this so no idea what the end result will look like. I don't wanna **** it up and end up looking fat, I wanna get huge but with muscle, then ofc cut and get real vascular so I can show off my work and feel good about my results!

**MikeNYY420** · 08-16-2009, 05:07 PM

See how you feel at the end of your cut. You won't get fat, what's your body type?

Peaked · 08-16-2009, 05:20 PM

Quote:

Originally Posted by MikeNYY420

See how you feel at the end of your cut. You won't get fat, what's your body type?

I'd say Endomorph I think it is.

I find it hard putting on weight be it fat or muscle even if I ate the most **** in the world. But I've never really had a proper diet to go for bulking or even any diet for that matter since Wednesday so gonna have to wait a few months and wait and see. Ofc my diet needs to get better anyways. But since wednesday still weigh the same :(.

**MikeNYY420** · 08-16-2009, 09:24 PM

Do you know what an endomorph is? An endo is someone who puts on fat easily, If you don't gain muscle or fat you're an ecto, so yes bulk a lot.