[Megadork]

I dont really have all the time ide really like to train properly but heres my split.

monday :off
Tues: Bis, tris, shoulders, back
Wed: Legs, abs, chest
Thurs: off
Fri: same as tues
Sat: same as wed
Sun: cardio 10km on cross trainer

Tell me what you think guys?

[jmd85]

when you say Tues: Bis, tris, shoulders, back do you mean you do them in that order in the gym? If you do then i would say try reversing the order. Start with the biggest muscle & work down i.e. back, shoulders, bi's, tri's. The logic behind this is that if done in your order by hitting your bi's 1st you'll be impeding on your back because your bi's will give out before your back does, but it wont work as much the other way...if that makes sense! The same goes for shoulders if you've already hit your tri's they'll fatigue before your shoulders do (with pressing movements that is)

I personally would do something like this:
Tuesday: chest, bi's, tri's
Wed: Legs & abs
Fri: back & shoulders
& whatever then for cardio. But this spilt is cos i've found training each bodypart once a week good for me & you can really go to town on each bodypart! I get way to tired otherwise with a higher frequency.

[Megadork]

Sorry I always start my workouts by hitting shoulders first to warm them up. Ive found that if my shoulders especially my right, if I dont warm them up they cause me great pain in my other workouts but thanxs for the advice I'll give it a try!

[bbdude]

1day: Bis and back
2day: Tri's, Shoulders, Chest
3day: Legs and abs
4. Off
Repeat


and sleep and eat a lot!

[Megadork]

Btw ive read on here about how 100's of people do deadlifts as part of their back workouts. Are deadlifts a must do in routines or can they be replaced with lat pull downs, low rows etc?

[Thomas_Rivera]

Deadlifts work the erector spinea, its that muscle that runs up and down your back, it's not a replacement for lat movements.

Any reason you work chest alone and not with tris and bis?

[Megadork]

Chest is my lagging area im getting ok development but I rarely feel a contraction in my chest when I excersise. So I tend to train it on its own so I can cram a load of different excersises on it to make sure I hit it from different angles to try and help it along.

[bbdude]

if chest is a lagging area, i think u really should combine it with working on tri's. combine and eat a lot of protein. maybe u just dont feel like working out on chest day bc u are too tired in tris, and therefore u eat less = less protein and carbs.

[Megadork]

I'l give it a go, my protein intake was quite low at first but over the past couple of weeks ive been making sure that I get lots of protein in me via chicken an such and whey shakes. I used to take creatine aswell but then i stopped for a while, is it worth taking again?

[bbdude]

Creatine is a powerful supplement. not too much, and start it again low portions for 2 weeks, and work ur way slowly up to 5grams again. Creatine can also cause exhaustion, so watch out. but with right dosis, u can add 6-7 punds of body weight with creatine.

[Megadork]

Ive also heard it helps get abetter pump is that true?

[bbdude]

well, yeah, because it is intense energy that can make u do up to 40% more able to lift the weight. so u can also do that 2 extra reps u need to get the hardcore pump.
But too much is dangerous. stay away from the thought of: "maybe i can bench 250 today if i just take 2 more grams". Never do that.

[Megadork]

THanxs for the heads up dude