Here's the deal, I've been off of any weightlifting for 3-1/2 weeks because of a bad back injury while doing barbell squats. My time is limited to 35 minutes per session. I was on a 3 day split of -
MON.
legs(6-8 sets)
shoulders(6-8 sets)
abs(3 sets)
WED.
chest(5-8 sets)
triceps(3-6 sets)
FRI.
back(6-8 sets)
biceps(3-5 sets)
forarms(4 sets)
abs(3 sets)
I work 11 hour days and unfortunatly do not eat enough to get huge.
While recovering I tried 10 sets of triceps one day, and another day tried 9 sets of biceps. Now I really like the connection I feel working out the muscle group all by itself, and doing more sets for the tri's and bi's instead of throwing them in after a larger bodypart. Starting Monday 2/16 I am going to TRY to get in 5-6 meals a day (2 of which will be servings of Optimum Nutrition Pro Complex)-thanks Art Atwood!- and would like to start a 4 or MAYBE 5 day split. I am looking for any clear cut advice as I have been banging my head against a wall the past 2 weeks trying to find an answer. I don't know if it helps, I have no measurements, but before injury I was flat barbell bench 1 set max of 280x3-4 kind of sloppy form, so I feel I can handle more advanced routines.
Thanks to all!
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Results 1 to 3 of 3
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02-15-2004, 06:24 PM #1Registered User
- Join Date: Feb 2004
- Location: Milwaukee, WI
- Age: 45
- Posts: 4
- Rep Power: 0
Starting new split 2/16-need all the advice I can get
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02-15-2004, 06:31 PM #2Registered User
- Join Date: Feb 2004
- Location: Milwaukee, WI
- Age: 45
- Posts: 4
- Rep Power: 0
Sorry for not making clear my objective, it is to get bigger than the limited work above was allowing me to get. I am willing to put in more than 3 days per week (gonna be tough with golf season approaching) and I am going to make the effort to eat more, take in more protien.
Would a 5 day not allow me enough rest/recovery time?
Am I correct in feeling that doing tri's after chest and bi's after back that I am somehow cheating them?
I would like to have a solid 8-12 week program in place by tomorrow when I start back up after work.
Thanks again.
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02-15-2004, 06:49 PM #3
Your diet will be the primary factor in your quest to get big. More food= more size. You aren't cheating your arms by training like that. It saves time and you will see results with a good diet.
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