some of you gave me a workout but due to school i am not able to train on mondays and wednesdays. So i thought i train like this:
tuesday
thursday
friday
sunday
is it also good? why not?
and how many EXERCISES would you suggest me for chest back shoulders tris and bis? and how many SETS?
i am still wondering if it is good to train the specific mucles once a week (like this split) Is this a good workout for an 18 years old ectomorph who has been training for 1,5 years now??
hey man, im a mesomorph, but train 3 days a week, im gonna try to start doing it 4 days, on those days too. yeah man, 1 day a week is great, the only thing is legs. if you do legs 1 day a week you have to work them super hard. i did legs on sunday, and they are still a little sore on friday! the only new excersize i added was the hack squat. im already seeing an improvement in my legs after 3 weeks!
Four day split:
Chest/tris
Back/bis
Shoulders
Legs
Working the muscles once a week is the way to ago, assuming you hit them with intensity.
As far as excersises, for chest and back (larger muscles) i would say no more than 12.. I'd shoot for around 9..
You going for mass? if so do 3 sets of an excersise for 5-10 reps..
If strength is your goal, than lower the sets to 1-5.. This is where you need a spotter.
I'm an ectomorph and i find that using a high intensity routine helps both size and strength in every muscle. At first you look at the program and only see like 3 excersizes per body part with only 2-3 sets on most things, and say what the hell thats stupid looking, but it works i mean really works. You get stronger and bigger each session. I also still get a full pump that i would get doing 6 excersizes with a higher rep range, its great.
yep HIT works pretty well even if your a meso (although i tend to use to more sparringly then a long term training plan except when i started) but u gotta be kinda stubborn and really go all out otherwise your wasting your time
I'm gonna start hit again when my sport starts.. hopefully I will get as good as gains as I expect.. I'm trying to maintain mostly, since ill only be working out 2 times a week.
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