Comment on workout routine

rynuku · Post by **rynuku** » Fri Sep 05, 2008 9:12 pm

Monday-------Shoulders--Traps\Neck---Calf--Cardio\Abs--Tan
Tuesday------Quads--Glutes-------------Forearm
Wednesday---------------------------------Calf--Cardio\Abs--Tan
Thursday-----Chest--Bicep---------------Forearm
Friday---------Hams------------------------Calf--Cardio\Abs--Tan
Saturday-----Back--Tricep----------------Forearm
Sunday-----------OFF-------------

#number of exercises, sets, and reps are gunna vary each week

i figure quads, chest, and back are spread out with little muscle days in between...not training upper body or lower body 2 days in a row...calves and forearm every other day on separate days...cardio and abs every other day...me and buddy jeff put this together and it seems pretty solid...let me know what you think

swanso5 · Post by **swanso5** » Fri Sep 05, 2008 9:34 pm

not great

a - muscle splits aren't the best really without "assistance"...fatigue doesn't guarantee progress

b - what are your goals?

c - i don't like too much variation on parameters as you can't see your progress on each exercise

rynuku · Post by **rynuku** » Fri Sep 05, 2008 10:43 pm

goal is complete body transformation lol

i was big...fat..and weak...

i want big...built...and strong

i usually keep it in the 3-5 excersizes per muscle group...3-5 sets...but some days ill go 6 reps maybe 3 seconds up 3 seconds down each rep....some days ill do 8-12 with same weight but only 2 second up 2 seconds down

what do you mean assistance? i have a training partner?

what you mean about the fatigue part?

i know im definitly getting stronger and losing weight but if theres a better way im down for that...

swanso5 · Post by **swanso5** » Sat Sep 06, 2008 8:22 am

- i do 1 exercises per muscle group each session, quality not quantity
- 3secs up is terrible...lift slow and you'll be slow and small and weak...lift fast as you can each rep...me and usain bolt can both run 100m but he's better cos he can do it faster...get drift
- assistance as in drugs
- bodybuilding splits are all about causing as much damage and fatigue as you can...i don't really bye into that to be honest...so long as you lift more wt each session, fatigue is irrelevant
- waterbury method...definately give it a go

rynuku · Post by **rynuku** » Sat Sep 06, 2008 5:05 pm

alright thanks

miller1089 · Post by **miller1089** » Mon Dec 29, 2008 3:21 pm

swanso5 wrote:- i do 1 exercises per muscle group each session, quality not quantity
- 3secs up is terrible...lift slow and you'll be slow and small and weak...lift fast as you can each rep...me and usain bolt can both run 100m but he's better cos he can do it faster...get drift
- assistance as in drugs
- bodybuilding splits are all about causing as much damage and fatigue as you can...i don't really bye into that to be honest...so long as you lift more wt each session, fatigue is irrelevant
- waterbury method...definately give it a go

hey swanso5 quick point i'd like to make, if you were getting the intensity out of 1 exersice, you'd end up has a poor physique because only 1 group of muscle fibers would get any attention during the week. no one is as intense as yates(dorian).

swanso5 · Post by **swanso5** » Mon Dec 29, 2008 5:51 pm

explain that again????

Packard · Post by **Packard** » Tue Dec 30, 2008 10:13 am

I favor a systematic approach to lifting. Your "#number of exercises, sets, and reps are gunna vary each week" flies in the face of that systematic approach.

Write down how many sets you plan on doing and how many reps you plan on doing. If it is too easy for 2 - 3 work outs in a row, then increase the weights, reps or sets.

If you train harder one week because you "feel strong" and train less the next week because you "feel tired" it is likely that you are "borrowing" for the "hard" workout from the "tired" one.

The systematic approach has you decide at the end of a workout what you will do on the next one. It may not seem to be as quick in results but it is like the tortoise and the hare. In the end it is the tortoise that crosses the finish line first.

miller1089 · Post by **miller1089** » Tue Dec 30, 2008 7:19 pm

swanso5 wrote:explain that again????

like for chest, a few sets of the same lift would target onl;y one chunk of any given muscle group, lets say you do incline flyes- the upper head of the pec and most lateral being the insertion(on humerus) and tendon at the edge of the muscle mass would get the most work while the muscle origin(sternum) and lower head would get little stimulation in comparison to doing both flat or decline bench followed by inc. flyes..
or biceps doing only one type of curl would stimulate one of the two heads, even if supinated through out the rep one head would get more stimuli than the other.

swanso5 · Post by **swanso5** » Tue Dec 30, 2008 11:08 pm

why not just do chin ups and ring suspended push ups?

it's not how many fibres you recruit, it's the type of fibre you recruit

miller1089 · Post by **miller1089** » Tue Dec 30, 2008 11:18 pm

the more fibers you recruit the better, fiber type is dependant on speed of execution and rep range

swanso5 · Post by **swanso5** » Tue Dec 30, 2008 11:19 pm

what fibres have the most potential for growth?

miller1089 · Post by **miller1089** » Tue Dec 30, 2008 11:24 pm

i think its fast twitch(thinner fibers to begin with), but im not quite sure, but slow twich is more prone to holding fat 'intra-cellularly' if that makes sense. so slow reps equals softer mass, fast can cause great mass at a smaller volume

swanso5 · Post by **swanso5** » Sat Jan 03, 2009 10:21 pm

you are correct, fast one's do have a greater growth potential...how do we train them?

Heelus · Post by **Heelus** » Sun Jan 04, 2009 6:38 am

I believe only legs muscles are mostly slow twitch dominant and that some "high reps(8-15, not talking about sets of 100 here)" stuffs can do great for size and strength.

White fiber, lift fast and heavy ?