I've got most set up, but I'm having an issue:
If you want to start off building muscles on all your body, which body parts should you train on which days? Which go well together?
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07-29-2011, 11:17 AM #1
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07-29-2011, 11:19 AM #2
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07-29-2011, 11:25 AM #3
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07-29-2011, 11:26 AM #4
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07-29-2011, 11:45 AM #5
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07-29-2011, 11:51 AM #6
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07-29-2011, 12:05 PM #7
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07-29-2011, 12:07 PM #8
You really haven't been browsing these forums much lately have you?
1) That study says it didn't have enough evidence to prove frequency > volume, especially for hypertrophy
2) 5 day splits (chest,back,shoulders,legs,arms) can easily hit muscles 2x a week for example:
Chest:
Bench pressing movements
Fly movements
Back:
Row movements
Pull up movements
Deadlift movements
Shoulders:
Pressing movements
Raising movements (front, rear, etc)
Legs:
Squatting movements
Deadlift movements (sldl, etc)
Arms:
Benching movement
Dip movement
Rowing movement
Curls
On a split,
Chest would get hit twice (chest day, arms day)
Upper back would get hit twice (back day, arms day)
Lower back would get hit twice (back day, leg day)
Shoulders would get hit three times (Shoulder day, chest day, arms day)
Legs would get hit twice (legs day, back day)
Triceps would get hit three times (chest, shoulders, arms day)
Biceps would get hit twice (arms day, back day)
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07-29-2011, 12:31 PM #9
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07-29-2011, 12:32 PM #10
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07-29-2011, 12:35 PM #11
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07-29-2011, 12:39 PM #12
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07-29-2011, 12:42 PM #13
2 day splits are generally called upper / lowers, or push / pull routines. Upper/lower is upper body one day, lower body the next day, push / pull is pushing(chest,triceps,shoulders,quads,calves) movements one day, pulling(back,biceps,hamstrings) movements the next day.
It would be something like:
Sun - Rest
Mon - Upper
Tues - Lower
Wed - Rest
Thurs - Upper
Fri - Lower
Sat - Rest
Same thing for push / pull.
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07-29-2011, 12:44 PM #14
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07-29-2011, 12:47 PM #15
In my opinion, I think any routine will work just fine. The most important thing is to have your diet in check, and sleep. Both are crucial for building muscle.
If you want to gain muscle, you're going to have to determine you're calorie maintenance level, and eat around 500 calories above that number. Read this thread:
http://forum.bodybuilding.com/showth...hp?t=121703981
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07-29-2011, 12:50 PM #16
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07-29-2011, 12:51 PM #17
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07-29-2011, 12:52 PM #18
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07-29-2011, 12:53 PM #19
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07-29-2011, 12:54 PM #20
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07-29-2011, 12:55 PM #21
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07-29-2011, 12:57 PM #22
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07-29-2011, 12:58 PM #23
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07-29-2011, 01:00 PM #24
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07-29-2011, 01:01 PM #25
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07-29-2011, 01:06 PM #26
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07-29-2011, 01:07 PM #27
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07-29-2011, 01:10 PM #28
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07-29-2011, 01:15 PM #29
chest,back,shoulders,legs,arms??
Is this an absolute joke.
Not sure if serious. You have to be a troll. Impossible to be THAT retarded.
Bench 1x a week, Deadlift/Barbell Row 1x a week,Military Press 1x a week,Squat 1x a week,Dips and Pullups 1x a week?
Hey Kid.
Go run some SHEIKO or SMOLOV.
Come back to me after you squat,bench,or deadlift 3-4x a week and actually "Blow up" in strength/size.
Get out with your garbage routines
Moron
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07-29-2011, 01:20 PM #30
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