Any feed back on would be great.
Monday: chest-biceps- abs
Wends: Legs-Glutes-shoulders-abs
Friday: Triceps-back-abs
Thank you everyone
Workout program feedback ??
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newworkout1
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Workout program feedback ??
I started working out 3 weeks ago and have been following this program set by one of the trianers at the gym. I never lefted weight before all i used to do is run. I started doing cardio on the rest days. time is limited at the gym to an hour a day ( lunch time ). I am not able to add cardio on the weight lefting day.
Any feed back on would be great.
Monday: chest-biceps- abs
Wends: Legs-Glutes-shoulders-abs
Friday: Triceps-back-abs
Thank you everyone
Any feed back on would be great.
Monday: chest-biceps- abs
Wends: Legs-Glutes-shoulders-abs
Friday: Triceps-back-abs
Thank you everyone
That's a nice program to start with. Just monitor the wieght your using and try to increase it every set you make. Assuming you are also using the last weight you use on previous session as your first set on the next session. For this you are motivating your mind that you are aiming for a challenge everytime you hit the gym. Don't forget to take supplements and lot of protein to feed your muscle especially during the rest days.
If you feel your body is adjusted/tuned for workout, do 2 days training-1 day off; 2 days training-2 days off.
Finally, try to alter yiour schedule on your biceps and triceps. Do the triceps with Chest Session, and Biceps on you Back Sessions. Aside from that you have a quite great program. And as much as possible, avoid hitting the full body workout.
If you feel your body is adjusted/tuned for workout, do 2 days training-1 day off; 2 days training-2 days off.
Finally, try to alter yiour schedule on your biceps and triceps. Do the triceps with Chest Session, and Biceps on you Back Sessions. Aside from that you have a quite great program. And as much as possible, avoid hitting the full body workout.
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newworkout1
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If you did a split method like you're suggesting, the try adding some Sprints, or Interval type Cardio for 30 minutes into the mix.
I'd suggest one session on Tuesday, and one on Friday, switching the Friday weights to Saturday.
Gives you Thursday and Sunday off, so you're not doing diddly squat for 2 days straight at the weekend.
Ditto on the Chest and Triceps, Back Biceps thing.
However not ditto on the don't do TBT. TBT is valid, and you could do it, however a split methodology like yours is old school but still valid.
Just depends on what works best for you. Utilisation of correct technique, and not training for mega long sessions, prime factors too.
I'd suggest one session on Tuesday, and one on Friday, switching the Friday weights to Saturday.
Gives you Thursday and Sunday off, so you're not doing diddly squat for 2 days straight at the weekend.
Ditto on the Chest and Triceps, Back Biceps thing.
However not ditto on the don't do TBT. TBT is valid, and you could do it, however a split methodology like yours is old school but still valid.
Just depends on what works best for you. Utilisation of correct technique, and not training for mega long sessions, prime factors too.
He mentioned he was a starter. Through this he can focus on each muscle per training. And each muscle has an ample time to recover. For example, your biceps still on recovering period even your doing the tricep. and so on. Not doing full body workout, you can push to you limit per body parts. But if you are not going to push to your limit then full body workout is for you. Just imagine try to push to your limit on all of your body parts that will be an equivalent of 100% of your energy. But you need still have work, family and other routine outside the gym. Your muscle healing period (per each muscle) will not be completed, if every muiscle was been stressed up. And if we do the math, how many excercise you can do within 1 hour or 60 minutes? With having 1min. or 60sec. rest per set? So to accomodate the full body workout with tis time frame you will do atleast 1 excercise per body parts/region with probably doing 3-4 sets. 1 rep. is not excactly equivalent to 1 sec. And doing 1 excercise on body part, for example on your back (for which belongs to a large muscle region) you are actually warming it up on one excercise. While doing on let say "smaller" muscle such as biceps and triceps. You cannot push your limit on triceps excersice if you're biceps was stress out. The reason behind pushing your limit is to trigger or boost your muscle and I'm pretty sure you know this thing.
But unless you have a lot of time to consume on the gym. And your body is strong enough to manage to heal the damaged tissues of your muscle. Then full body workout is your program. In short, for me full body workout is a maintenance workout. But if you are a starter or looking for gains then it is another story.
But unless you have a lot of time to consume on the gym. And your body is strong enough to manage to heal the damaged tissues of your muscle. Then full body workout is your program. In short, for me full body workout is a maintenance workout. But if you are a starter or looking for gains then it is another story.
Sorry Kim, but most PT's and instructors would start people on TBT, as they can give people 6-10 rep sets, 2 sets per muscle group, using Compund a bit of Direct work, to help people adapt.
If they didn't and tried stuff like splits, people could potentially overtrain or get injuries, because people would have to go into Gyms, and do about 2 sets on on say Legs then go home, then come back next day do 2 sets on Chest, go home, and repeat.
They would then have to train about 5 days a week with weighrs, which is possibly overkill, for people who's bodies are not used to the biomechanics of lifting, or it's pointless, when they are still using light weights, as their bodies won't adapt too well, if the muscles are being hit 1-2 times a week on a split, with a 2 sets, light weight methodology, because 2 sets of max for 6-10 reps, isn't advisable for novices.
TBT for 6-10 reps, 2 sets a muscle, 3x a week, is just enough to get the body conditioned to lifting for 4-6 weeks, and then someone can go for rep maxes, splits etc etc.
TBT isn't a maintenance either. Perhaps 10 years ago, it might have been seen as a beginner adaption method by many, but TBT has probably ben shown to be just as potent, because if you're doing a lot of stuff like Bent over Rows, Cleans, Deads, Squats, Chins etc etc and stuff like that, then a good solid rep max, for about 3 sets per exercise could be quite challenging and anabolic, depending on things like technique, set breaks, scheduling of exercises etc etc.
If they didn't and tried stuff like splits, people could potentially overtrain or get injuries, because people would have to go into Gyms, and do about 2 sets on on say Legs then go home, then come back next day do 2 sets on Chest, go home, and repeat.
They would then have to train about 5 days a week with weighrs, which is possibly overkill, for people who's bodies are not used to the biomechanics of lifting, or it's pointless, when they are still using light weights, as their bodies won't adapt too well, if the muscles are being hit 1-2 times a week on a split, with a 2 sets, light weight methodology, because 2 sets of max for 6-10 reps, isn't advisable for novices.
TBT for 6-10 reps, 2 sets a muscle, 3x a week, is just enough to get the body conditioned to lifting for 4-6 weeks, and then someone can go for rep maxes, splits etc etc.
TBT isn't a maintenance either. Perhaps 10 years ago, it might have been seen as a beginner adaption method by many, but TBT has probably ben shown to be just as potent, because if you're doing a lot of stuff like Bent over Rows, Cleans, Deads, Squats, Chins etc etc and stuff like that, then a good solid rep max, for about 3 sets per exercise could be quite challenging and anabolic, depending on things like technique, set breaks, scheduling of exercises etc etc.
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TheAmazingOti
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Baseballkid14
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splits aren't bad but you need to progress to them
beginners intensity is so low that they barely register with the nervous system so they recover piss easy making full body workouts way better as they can train each movement/muscle group more frequently...the best way to get better at something, in this case bu8iulding muscle, is to practise it frequently
i'm not sure about this "tri's can't work with stressed bicep" thing either...the bi's will actually relax enabling the tri's to contract harder when paired together
if full body workouts are maointenernce for you than drop all the shitty arm, leg ext/curls, wrist curls and sit ups and do a session of deadlifts, chin ups and bench presses
beginners intensity is so low that they barely register with the nervous system so they recover piss easy making full body workouts way better as they can train each movement/muscle group more frequently...the best way to get better at something, in this case bu8iulding muscle, is to practise it frequently
i'm not sure about this "tri's can't work with stressed bicep" thing either...the bi's will actually relax enabling the tri's to contract harder when paired together
if full body workouts are maointenernce for you than drop all the shitty arm, leg ext/curls, wrist curls and sit ups and do a session of deadlifts, chin ups and bench presses
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newworkout1
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