I have been searching the forums and there are so many different opinions on which different muscles you should train together in a workout.
Currently I tend to do:
Monday: Chest + Tris
Tuesday: Shoulders + Biceps + Traps
Wednesday: Legs + Abs
Thursday: Chest + Tris
Friday: Back + Shoulders
Saturday: Rest, but I sometimes just do some curls at home.
Sunday: Rest
Before christmas I was working out for a solid 2 months then I kinda lost interest after christmas, but I have been back to consistently training for the past 3 weeks and am much more determined. Any help on which muscles should be trained together for maximum results would be very appreciated.
Thanks
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03-11-2010, 06:48 AM #1
Which muscles should I train together?
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03-11-2010, 07:12 AM #2
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03-11-2010, 07:12 AM #3
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03-11-2010, 08:18 AM #4
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16042
My template is basically this ( alternating between max effort and dynamic effort ):
Day1: Bench and accessories
Day2: Squat/Deadlift (alternate) and accessories
It's so much easier than worrying about what to group together.Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
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03-11-2010, 08:42 AM #5
- Join Date: Nov 2006
- Location: Danville, California, United States
- Age: 51
- Posts: 1,910
- Rep Power: 623
I don't think that you yet need to be doing a split like you are. Instead, here are two options that will work great for you:
Option A
Sunday Off
Monday Chest, Shoulders, Triceps, Biceps, Abs
Tuesday Back, Quads, Hamstrings, Calves
Wednesday Off
Thursday Chest, Shoulders, Triceps, Biceps, Abs
Friday Tuesday Back, Quads, Hamstrings, Calves
Saturday Off
Sunday Off
Option B
Sunday Off
Monday Chest, Shoulders, Triceps, Abs
Tuesday Back and Biceps
Wednesday Off
Thursday Legs
Friday Chest, Shoulders, Triceps, Abs
Saturday Off
Sunday Off
Monday Back and Biceps
Tuesday Legs
and so on...
These will give you FAR more recovery and, thus, lead to more size and strength gains.
Best,Dr Clay Hyght, DC, CSCS, CISSN
www.DrClay.com
www.Labrada.com
Labrada Nutrition: "The Most Trusted Name in Sports Nutrition!"
The above is for informational purposes only and is not meant to be used as medical advice. Always consult your doctor prior to beginning any new diet, supplementation, or exercise program.
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03-11-2010, 08:50 AM #6
I've read a few of your posts over the last few days now (and my forehead has the bruises to show for it).
Most people on a bodybuilding site are not powerlifters. You keep trying to inject or push your own agenda onto everyone else when most here do not have the same goals. You should cut that sh*t out.Who was this love of yours?
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03-11-2010, 09:05 AM #7
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
Just because they're not powerlifters doesn't mean that the same techniques/training methods can't be applied for other goals.
As for the OP's question, you should do a push/pull/legs split, thereby putting each of the big three lifts on its own day as well as grouping together all muscles that work together.Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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03-11-2010, 09:07 AM #8
This one is pretty good IMO. I prefer three days on and one day off though.
This is my current split, and It's also my favorite out of all the splits I've done.
Workout 1- Legs/Core
Workout 2-Chest/Shoulders/Triceps
Workout 3- Back/Traps/Biceps
Rest Day
I use this split when I am cutting/maintaining. When I'm bulking or focusing on improving lifts I only do each muscle group one time per week."When the apocalypse comes, there's gonna be nothing but smoke and dust. All you granola eating, nonsmoking motherf*ckers are gonna be coughing, wheezing, and whining while I take over what's left. "
"You could leg press, but that's gay" -Mark Rippetoe
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03-11-2010, 11:05 AM #9
Connor, the reason you see so many different workout plans is because you see so many different body types and metabolisms. What works for some doesn't work for others. The best you can do is read for info, then go and try what's being suggested. Take notes on how it worked then adjust as neccessary or try something totally different. My workout plan is as follows...
Monday- chest ONLY! it's a huge muscle and deserves your total attention
Tuesday-Arms (both bi's and tri's)
Wednesday-Legs
Thursday-Shoulders and cardio
Friday-Back by itself. another large muscle/group. needs it's own day
slide in abs everyday.
Like I said that's just for me. everyone is different!!!While your sitting down watching T.V. someone is at the gym getting bigger and stronger than you! -RLTW
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