I've been doing a 3 days split for like 4-5 months now (omg has it been that long already!?!?), but I can just about swear I had better results with frequent full body training, so I've been bouncing some ideas in my head.
Idea one:
sun legs
mon back/bi/traps
tues chest/shoulder/tri
wed off
thurs legs/abs
fri bi/tri/shoulder
sat chest/back/traps
is that over training??? Yes, right?
Another poster said he had good results doing upper/lower split 2x a week each, but I really hate leg only days, i think they're such a drag.
Any recommendations?
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05-12-2005, 11:49 AM #1
- Join Date: Sep 2004
- Location: Schenectady, New York, United States
- Age: 43
- Posts: 11,914
- Rep Power: 4072
Would these routines be overtraining you think?
I've gained and lost over 100lbs more times than any man alive should. Do as I say and not as I do.
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05-12-2005, 12:10 PM #2
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05-12-2005, 12:21 PM #3
Coming from an ecto
Personally all I think anyone would accomplish(naturally) is a lactic acid build-up. However, everyone is different....Arnold did a double split 6 day a week training program and look at him. What body type are you......how many sets will you be doing...those would be useful in trying to help you figure out what would work for you.
USMC (Former)
18" Arms
45" Chest
32" Waist
26" Thighs
17" Calves
210 Pounds
6 foot 1"
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05-12-2005, 12:43 PM #4
- Join Date: Sep 2004
- Location: Schenectady, New York, United States
- Age: 43
- Posts: 11,914
- Rep Power: 4072
i'm an endo-meso. I respond well to endomorphic style weight training (frequent, high rep, cardio 5x a week), and respond well to a more mesomorphic style diet (Not carb sensitive at all). I hold a lot of muscle mass but I'm weak in contrast to my size. I've seen my best strength gains doing full body 3x a week, but have seen my best mass gains doing a 3 days split once a week. I'd like to find the happy medium between the two, and still have it fit in my schedule. I also prefer lifting for exercise over cardio when possible
I've gained and lost over 100lbs more times than any man alive should. Do as I say and not as I do.
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05-12-2005, 02:32 PM #5
- Join Date: Sep 2004
- Location: Schenectady, New York, United States
- Age: 43
- Posts: 11,914
- Rep Power: 4072
any recommendations on a split along the lines of what I'm talking about? I'd like to hit things twice a week, and I'd like to keep all leg days to a minimum if possible. At the same time I don't want to over train.
I've gained and lost over 100lbs more times than any man alive should. Do as I say and not as I do.
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05-12-2005, 03:45 PM #6
I'm going to have to agreee with Zarold on this one. The only real way to guage if this type or workout will overtrain you or not is to try it.
If you're worried about it then slowly work up to it keeping track of your resting pulse rate, your sleep and your diet and most importantly your gains if you make it to that work out with no signs of overtraining then you should be fine doing it. If not you at least know better where your recovery ability is.
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05-13-2005, 12:17 AM #7
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