Current Events > How should my gym days be broken down?

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I can go every day except Saturdays due to my work schedule and the time my gym closes. So my current routine is:

Legs
Back
Core (abs, obliques), traps and neck
Chest
Shoulders
Arms (biceps, triceps, forearms)

With cardio every day

fight each trainer before you get to the gym leader for maximum exp gain

I do:

• Legs
• Arms/Shoulders
• Cardio
• Core
• Chest/Back

Nosferatu_Zodd posted...

I do:

* Legs
* Arms/Shoulders
* Cardio
* Core
* Chest/Back

I was thinking about combining some but my concern is still being sore in a certain muscle group by the time that day rolls around again and then overworking the muscles; less likelihood of that if a whole week goes by.

I do
Push
Pull
Legs/ Core
Cardio day
Repeat

Your split seems fine. Like the way you have your days split doesn't really overlap with your other days that give those muscles minor work. Like chest day hits triceps a bit, but you have them spaced out well enough. I definitely don't think you'll overwork anything too much.

You may be able to combine days if you want. I'm not sure how hard you're going on each day. What's your chest routine as an example?

what are your goals?

Everything everyday. One rest day a week

Jiek_Fafn posted...

Your split seems fine. Like the way you have your days split doesn't really overlap with your other days that give those muscles minor work. Like chest day hits triceps a bit, but you have them spaced out well enough. I definitely don't think you'll overwork anything too much.

You may be able to combine days if you want. I'm not sure how hard you're going on each day. What's your chest routine as an example?

rivers posted...

what are your goals?

In a nutshell, I want to become the best version of myself. I have no desire to get as big as Arnold or Cutler (not that I even could) but as big, ripped, lean and cardio-healthy as I can be naturally.

No steroids, no PEDs. Just food. Proper food.

I'm already in good shape. Bout six foot, 195 lbs muscular with below average body fat. I'll post a pic below (though it's kinda dark).

I used to ego lift. Been moving away from that because I know it's not good for me structurally. I kinda start with low weight, high reps, to get a pump and begin to tire my muscles, then increase the weight. So a bench press chest routine might be:

Just the bar for 100 reps
65 lbs for 50 reps
95 lbs for 25 reps
115 lbs for 10
135 lbs for 10
155 lbs for 10
Until failure
Then I'll work my way back down

This way I get the fatigue without killing my body with massive weight. Though sometimes I'll still go heavy (Not too much though) just to mix things up

https://gamefaqs.gamespot.com/a/user_image/6/1/6/AAfIrhAAD56A.jpg

[LFAQs-redacted-quote]


Lifting isn't important anymore, it's all about lowering

Sexypwnstar posted...

Lifting isn't important anymore, it's all about lowering

Actually, there is truth to this. Isometrics and negatives are great.

I just do three days

M: Legs and abs
T: Back and biceps
W: Cardio if I feel like it.
Th: Chest, shoulders, triceps, and abs again

i do 4 days:

1. biceps, curls, reverse-grip pull-ups, rowing, shrugs
2. cardio
3. chest, bench-press, push-ups, pull-ups (forward grip), triceps
4. legs, squats, climbing infinite stairs, "thighmaster" stuff, calves, etc

that's when im going everyday. i do abs or back whenever i need filler exercises to stay at the gym an hour.

thanks for the reply. sounds good. if you are doing well with that routine and enjoy the volume, i think it's a great idea to stick with it
you're more muscular than me so I won't give advice, but it really seems to me that most resistance training will get you to the same place eventually, it's just a matter of how quickly, how safely and how fun

i like to do a full-body workout once or twice a week, either two drop sets to failure or one set to failure with a relatively slow cadence at around half of my approximate one rep max. i like it, i'm still getting stronger, and i think it'll help me achieve my own goal of having plenty of muscle mass as i enter my forties and beyond for as long as possible

eat vegetables

Youve got a similar approach as I do to lifting. I find as I've gotten older I'm more about avoiding injury than anything else. Gains will show up much faster if I don't cripple myself.

From your chest routine, you should be more than fine on recovery. You might be able to slip like triceps into chest day if you really wanted to. Then biceps into...pretty much wherever. At that point it's a slightly modified push/pull/legs routine though.

Personally, I'm doing better on that schedule because I get a full rest day every 4th day. I've got a similar build to you and it's at the very least addressing some muscle imbalances that I let build up.