Lifting Schedule...

[jaws14]

i posted this in the "workout frequency" thread and i was wondering what some of you guys do on your weekly routine...here's mine roughly, i'm kinda lookin for a change but not sure to what switch it up to, this has worked great for me in the past:

5 days a week, every body part once a week...something like this....

mon-chest
tue-arms(bis and tris, works great for me)
wed-shoulders
thur-back
fri-off
sat-legs

sometimes i do calves on the back day, depending on time and i throw abs in prolly twice a week...


jaws

read the "greatest articles" section... look for MASS by STK..

started this program on monday.. and YA IT ROCKS!

[b]
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STK
1972-2003
R.I.P.
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[b]

[jaws14]

yeah, i've thought about doing killa's mass workout....its an option but looking for others as well, i'm not really going for mad bulking gains these days...i still plan to try that one as well however...i'd like to switch up my whole program at least once a year...gains are coming a little harder these days...arghhh!
jaws

[hermiti]

Monday: Chest, Shoulders, Tris, Back, abs
Tuesday: Bis, Forearms, Calves, Hams, Quads, abs
Thursday: Chest, Shoulders, Tris, Back, abs
Friday: Bis, Forearms, Calves, Hams, Quads, abs

Each body part cycles through 3 exercises(i.e. squats every 1.5 weeks), 1 work set per day per exercise, 1 exercise per body part, 4 second negative (or eight count), severe stretching after each work set.

For abs, I use 4 exercises that I cycle in the order, essentially going for a new PR every time a particular abs exercise is first in line.

In addition I do 45 minutes of morning cardio, 7 days a week.

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This is similar to STK's Mass Routine (somewhat), but instead of a shoulder/tri emphasis it has a back/bi emphasis. Both programs are excellent.

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8D~

[zippman]

Hermiti,
Abs every day? I've actually heard of this before and was rather intrigued. How have your reults been thus far regarding your abs? Do you go heavy with few reps, or light with a lot of reps?

***Go Big or Go Home***

[hermiti]

Typical Ab workout

Weighted decline situp - 45lbs x 50
Leg Raises - To failure ~50
Cable Crunches - 150lb x 45 (I cycle through 3 different positions for 15 reps each while doing this i.e. knees close together, knees far apart, knees moderatly far apart)

Not sure what I would call this last one, but I hold an 80lb dumbell straight over my head and then I do crunches with my legs up on a bench and my back on the floor. Usually around 20 reps with a few statics at the peak of contraction at the end.

Abs are definately more defined.

I try to go to the next excercise as fast as I can.

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8D~

[jaws14]

this may sound strange but i rarely do abs anymore because they're too BIG......stick out like you wouldn't believe, flare up unproportional if i hit'em hard.....i think its from doing them too much in the past...

[Iron Jay]

I know a lot of people will disagree with me on this but the traditional once a week train to failure is not the best approach for hypertrophy...Failure is not necessary for growth, nor is it desired...A better approach would be something more along the lines of a 3on 1 off routine...In the 3 days you would hit each muscle group...It would look something like this..

day1 chest, shoulders, bi's
day2 legs, calves
day3 back, tri's

you can add abs, calves, forarms whenver you want...they can be trained very frequently because they recover faster than any other muscle group...

The most important thing is that you won't go to failure...Not to say you won't lift heavy weight but because you will be training each bodypart 2x in a week, your body simply cannot handle training to faliure...It is too hard on the CNS, you just won't recover....

YOu also need to adjust the load and volume...On certain days when you feel like moving big weight, go for it...On certain days when you are tired, sore, etc you will still train but reduce the load...this allows you to get some blood in the muscle but you are not overloading it...Change the load every so often...FOr a few weeks keep the repo range around 8, then 10-12, then change to a heavvier weight, lower rep say 6 reps or so....Its kinda like a prymid with the weights and reps...Every so often back off on the load to allow your body to catch up...

IRON Jay

I STAND ALONE...