Tear into my routine all criticism welcome!

[GodsAssassin69]

Day 1 - Chest
~ Chest
~ Biceps
~ Triceps
~ Forearms
Day 2 - Legs
~ Hamstrings
~ Calv
~ Quadriceps
~ Abdominal
Day 3 - Back
~ Lats
~ Deltoids
~ Trapezius
~ Shoulders
Day 4 - Rest

REPEAT.

Notes: There is no SET order on what muscle group I work 1st that day and no set equipment (EX:Triceps then Chest) ( Ex: Flat bench,or Dumbbell fly's ) Always rotate about 3 different movements for each lift. And I do 1 warmup set with low weight and gradually increase to where I can only do one, then I do another set of the 1 rep max and go back down in weight. (Usually about 7 or 8 sets 1-10 reps)
One rest day- Please read this post about over training ,I cant post links but you can copy and paste --->forum.bodybuilding.com/showthread.php?t=140047103

[ls1goat04]

i think you are making it more complicated then it needs to be

[rt2big]

Strong username to stats to post content ratio.

Read the stickies, pick a routine from there, and EAT FOOD.

[GodsAssassin69]

i think you are making it more complicated then it needs to be

Explain?

Strong username to stats to post content ratio.

Read the stickies, pick a routine from there, and EAT FOOD.

I'm making gains, Nice profile pic troll. Notice I didn't post my diet.

[Anzy]

Why are you posting links to your own thread? Your question was answered. if you didn't like the answer, too bad. You can't go 7 days without resting if you are working anywhere near your max. If you feel the need to lift your 1rm you MIGHT get away with doing that once a week. 1rms 6xweek will kill you.

My opinion is that your program blows goats. You sound like an idiot. If you arr going to defend it because it has been working for you, then stop posting asking about it and just go do it.

[GodsAssassin69]

Why are you posting links to your own thread? Your question was answered.

My question was to find how much rest is the sweet spot for most people. Not if you can lift 7 days a week that's just an example.

My opinion is that your program blows goats.

Is there any reason or thought behind this? Ide like to know.

[musikguy72]

There is no SET order on what muscle group I work 1st that day and no set equipment (EX:Triceps then Chest) ( Ex: Flat bench,or Dumbbell fly's ) Always rotate about 3 different movements for each lift.

^^^This is no good for a variety of reasons. You should take some time and research why not letting yourself adjust to an exercise is a bad idea. And look into why it's better to do certain muscles/exercises before others. I think you may be surprised.

[GodsAssassin69]

You should take some time and research why not letting yourself adjust to an exercise is a bad idea. And look into why it's better to do certain muscles/exercises before others. I think you may be surprised.

I tryed to explain that I always do different movements for example one day ill do flat bench press and the next chest day ill do dumbbell flys( usually a 3 movements rotation ), Also About the muscles before others I always try and do muscle specialization on lacking muscles such as triceps befor biceps on some weeks extra, because my biceps seem to grow faster.
Are you saying this isn't enough variety? Thanks for the help

[sonti]

As a beginner, you will probably make gains in the beginning no matter how good or bad your routine is - the question is whether or not you'd be making the maximum gains that you have the potential to.

At your age, stats, and training level, you probably still have the potential to do your main compound lifts 3x per week (ie. like SS or Allpro's or any other good beginner 3 day full body), rather than the split you have set up.

Unless you have exceptional lift #'s (squat, bench, deadlift?) then you are really no different than a million other young men at your size/age, so why do you feel the need to write your own routine? The truth is, the questions you are asking suggest that you aren't knowledgeable enough to write the most effective program for yourself - that's okay, most of us aren't. There's nothing wrong with that.

[musikguy72]

I tryed to explain that I always do different movements for example one day ill do flat bench press and the next chest day ill do dumbbell flys( usually a 3 movements rotation ), Also About the muscles before others I always try and do muscle specialization on lacking muscles such as triceps befor biceps on some weeks extra, because my biceps seem to grow faster.
Are you saying this isn't enough variety? Thanks for the help

I know but doing different movements each day for the same body part is counter productive. You actually need to adapt to the exercise to get the most out of the lift. It usually takes about 6 weeks of doing a particular lift before you become accustomed to it and really start to get the most out of it. I know, it goes against broscience. Do some research on it and read about the science of it. Pick a type of lift and stick to it. Change reps, sets, whatever. Don't change the lifts for the duration of the cycle or program. You will get much more out of it.
Also, the order of your lifts are important so I addressed the fact that you said there is no order. You want to do big muscles before smaller muscles and taxing lifts before iso's. So you would also want to do squat first on leg day, bench first on chest day, etc. All your compound lifts first. All your biggest muscles first.

[vollric]

Day 1 - Chest
~ Chest
~ Biceps
~ Triceps
~ Forearms
Day 2 - Legs
~ Hamstrings
~ Calv
~ Quadriceps
~ Abdominal
Day 3 - Back
~ Lats
~ Deltoids
~ Trapezius
~ Shoulders
Day 4 - Rest

REPEAT.

Notes: There is no SET order on what muscle group I work 1st that day and no set equipment (EX:Triceps then Chest) ( Ex: Flat bench,or Dumbbell fly's ) Always rotate about 3 different movements for each lift. And I do 1 warmup set with low weight and gradually increase to where I can only do one, then I do another set of the 1 rep max and go back down in weight. (Usually about 7 or 8 sets 1-10 reps)
One rest day- Please read this post about over training ,I cant post links but you can copy and paste --->forum.bodybuilding.com/showthread.php?t=140047103

you could spread it out a bit so you can have more then 1 day of rest, thats not nearly enough, muscle groups like tris/bi's only need to be trained once a week maybe twice. But you'll need to recover some before growth can commence.

[GodsAssassin69]

I noticed if I do 1 on 1 off then 1 on 1 off I get sore and have better gains. I was still doing the max weight lifting 3 on 1 off but I wasn't as sore, after thinking about it a while then once I couldn't decide rather to take rest days I decided to get on bodybuilding forums and ask around. I got called a lot of names but it did throw me over the edge to take a rest day,

Day 1 - Chest
~ Chest
~ Biceps
~ Triceps
~ Forearms

Day 2 -REST

DAy 3 - Legs
~ Hamstrings
~ Calv
~ Quadriceps
~ Abdominal

Day 4 - REST

Day 5- Back
~ Lats
~ Deltoids
~ Trapezius
~ Shoulders

Day 6 - Rest

Day 7 - "THE NEXT LIFT DAY" (Chest) then followed by a rest day and the cycle repeats.

This way im never resting on every "Monday" I alter rest days.

If you look at it as a week its 4 work out days per week, If you loot at it per month is about 15 lift days a month. Most people life 3 days a week witch is about 12 days a month. So im getting about 3 more lift days in and just the right amount of rest.


Maybe if thats not enough rest ill have to bust it down and do a solid 3 lift days per week routine but I didn't want that because im thinking I can get the right amount of rest and gains more than the average person.

Im also going to stick with dead-lifts, bench press, and squats first on the necessary days and then rotate the other small muscles orders. along with staying with bench press for a month before altering to a new movement such as dumbbell flys.

BTW, who the fck said I was a beginner? anyway sonti thanks for the other info.

[HunterMC6]

http://forum.bodybuilding.com/showth...hp?t=118004321

[GodsAssassin69]

Literally 7 people have helped me so I don't need to read that post why my **** stinks im not changing it just want some help modifying it.
Why do all trolls have no pic?

[Lucharilla0311]

Literally 7 people have helped me so I don't need to read that post why my **** stinks im not changing it just want some help modifying it.
Why do all trolls have no pic?

If you already made up your mind, then run it for 6-8 weeks and see if it worked or not. If no, make some changes and go again. I think your title is a little confusiing. I think this is more of a confirmation bias thread.

Good luck!

[GodsAssassin69]

If you already made up your mind, then run it for 6-8 weeks and see if it worked or not. If no, make some changes and go again. I think your title is a little confusiing. I think this is more of a confirmation bias thread.

Good luck!

Thanks man

[hardy the body]

I think that's a good plan just remember to use progressive overload. And yes I agree, 1day and 1 day off repeat is great for gains.