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  1. #1
    Registered User Presata's Avatar
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    Program

    Guys i have 2 options here i want help to choose , i have 2 arm days 2 ches/sholder days 1 back leg day and 2 rest days and i need the perfect order in the week for them here are 2 examples i tough of :


    1-chest/sholders
    2-arms
    3-rest
    4-chest/sholders
    5-arms
    6-back/legs
    7-rest

    1-chest/sholders
    2-Back/legs
    3-chest/sholders
    4-arms
    5-rest
    6-arms
    7-rest

  2. #2
    Registered User TheViking1992's Avatar
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    What program? I only see two terrible, surgery inducing splits here... hope you have good health insurance, shoulder surgeries are expensive.

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    Chest twice a week and back once a week?
    4 days upper body, one day lower body

    I don't see this as a healthy balance. Checkout the stickies in this section.
    There's a lot of good programs to pick from
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.

  4. #4
    Registered User Presata's Avatar
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    so you would suggest me to just to the every muscule group 1 day of the week? it is okay but i tought that more frequency is better
    (not counting abs i have seperate program for them i have 8 pack)
    Last edited by Presata; 01-13-2018 at 11:17 AM.

  5. #5
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    Originally Posted by Presata View Post
    so you would suggest me to just to the every muscule group 1 day of the week? it is okay but i tought that more frequency is better
    (not counting abs i have seperate program for them i have 8 pack)
    You can do Upper/Lower programs, Pull/Push/Leg programs and even full body programs which are up in the sticky section.

    All you listed were body parts that you will play with once or twice a week...no real program was listed in your OP.....
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  6. #6
    Registered User Presata's Avatar
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    Originally Posted by Squid24 View Post
    You can do Upper/Lower programs, Pull/Push/Leg programs and even full body programs which are up in the sticky section.

    All you listed were body parts that you will play with once or twice a week...no real program was listed in your OP.....
    exactly i know uper lower programs and i want any other option but not it , i would much rather prefer every group once a week or twice like i showed , more information: i come from street workout so im really shreddet with not much mass im 16 and and now that i moved to the gym i started a heavy program like this , monday arms tuesday arms wednesday chest/sholders thursday chest/sholders then friday back/legs sunday back/legs and saturday rest but i feel like its too much

  7. #7
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    yeah you don't need a crappy split. A fullbody novice program run 3 times per week is likely suitable.
    5/3/1 Log *https://forum.bodybuilding.com/showthread.php?t=173755621*

    Program Spreadsheet *https://docs.google.com/spreadsheets/d/19gm9K5qILxxcR15yK6v2cmI7Rk8ryNKcuiqSxR4Nahk/edit?usp=sharing*

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    Registered User Presata's Avatar
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    Originally Posted by 17mahmoods View Post
    yeah you don't need a crappy split. A fullbody novice program run 3 times per week is likely suitable.
    im more into more days of the week workouts i dont want to train fullbody or uper lower

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    Originally Posted by Presata View Post
    so you would suggest me to just to the every muscule group 1 day of the week? it is okay but i tought that more frequency is better
    (not counting abs i have seperate program for them i have 8 pack)
    You're only hitting 30% of your body twice a week with the bullshít splits, you've posted. Train everything with equal frequency.

  10. #10
    Registered User Presata's Avatar
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    Originally Posted by TheViking1992 View Post
    You're only hitting 30% of your body twice a week with the bullshít splits, you've posted. Train everything with equal frequency.
    so you thinj program like arms , sholders,chest,back,legs each once a week is the best option?

  11. #11
    Registered User WolfRose7's Avatar
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    Originally Posted by Presata View Post
    so you thinj program like arms , sholders,chest,back,legs each once a week is the best option?
    That's not what he said, and it wouldn't be training everything with equal frequency either since your chest and shoulder day would probably overlap a lot.

    Read the sticky threads at the top of this section, pick a program from there
    2018 Log
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  12. #12
    No help for this one.... Squid24's Avatar
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    Originally Posted by Presata View Post
    im more into more days of the week workouts i dont want to train fullbody or uper lower
    Then do a Pull/Push/Leg program...Hits Everything equally twice a week.
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    No help for this one.... Squid24's Avatar
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    I was wondering...why do you think you need 2 separate days for the smallest muscles on your body and only 1 day for the largest muscles on your body?
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  14. #14
    Registered User Presata's Avatar
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    Originally Posted by WolfRose7 View Post
    That's not what he said, and it wouldn't be training everything with equal frequency either since your chest and shoulder day would probably overlap a lot.

    Read the sticky threads at the top of this section, pick a program from there
    since i am coming from street workout i have no problem with muscule sorness i could train 1 things 7 days a week if i want to i just want to know is it really best (as expert says) to train everything once a week since i found it strange

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    Registered User Presata's Avatar
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    Originally Posted by Squid24 View Post
    Then do a Pull/Push/Leg program...Hits Everything equally twice a week.
    i really want to follow the program i have at the gym its working really good the only thing left to figure out is the frequency , so i either need to do them once a week which im not sure how is effective or as the program i showed at the start and you all said it was bad so i thing i sould juts go for the once a week every group? or you say it will be better to made the back/leg 2 days a week and chest/showder once a week?

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    Originally Posted by Presata View Post
    i really want to follow the program i have at the gym its working really good the only thing left to figure out is the frequency , so i either need to do them once a week which im not sure how is effective or as the program i showed at the start and you all said it was bad so i thing i sould juts go for the once a week every group? or you say it will be better to made the back/leg 2 days a week and chest/showder once a week?
    What? No. Get on a proper program that allows you to train all body parts equally.
    2016: 180/120/200
    2017: 210/140/240
    2018: 240/160/270 ?

  17. #17
    No help for this one.... Squid24's Avatar
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    Originally Posted by Presata View Post
    i really want to follow the program i have at the gym its working really good the only thing left to figure out is the frequency , so i either need to do them once a week which im not sure how is effective or as the program i showed at the start and you all said it was bad so i thing i sould juts go for the once a week every group? or you say it will be better to made the back/leg 2 days a week and chest/showder once a week?
    You truly do not understand anything

    Pull - Back/Biceps - Monday
    Push - Chest/Triceps - Tuesday
    Legs - Quads/Hammies/Calfs - Wednesday
    Rest - Thursday
    Pull - Friday
    Push - Saturday
    Legs - Sunday
    Rest - Monday

    I did not list shoulders, cause believe it or not, you will be working them everyday...one way or another.

    You can even do just a push/pull days....

    Push - Chest/Triceps/Quads/Calfs - Mon
    Pull - Back/Biceps/Hamstrings - Tue
    Rest - Wed
    Push - Thur
    Pull - Fri
    Rest - Sat
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  18. #18
    Registered User Presata's Avatar
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    Originally Posted by Squid24 View Post
    You truly do not understand anything

    Pull - Back/Biceps - Monday
    Push - Chest/Triceps - Tuesday
    Legs - Quads/Hammies/Calfs - Wednesday
    Rest - Thursday
    Pull - Friday
    Push - Saturday
    Legs - Sunday
    Rest - Monday

    I did not list shoulders, cause believe it or not, you will be working them everyday...one way or another.

    You can even do just a push/pull days....

    Push - Chest/Triceps/Quads/Calfs - Mon
    Pull - Back/Biceps/Hamstrings - Tue
    Rest - Wed
    Push - Thur
    Pull - Fri
    Rest - Sat
    Thank you very much ,sounds good but i really would preffer not doing legs 2 times a week im weak there , maybye change the one day with shoders or smth?

  19. #19
    Registered User WolfRose7's Avatar
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    Originally Posted by Presata View Post
    Thank you very much ,sounds good but i really would preffer not doing legs 2 times a week im weak there , maybye change the one day with shoders or smth?
    Are you trolling. If your legs are weak then they need more training, and swapping legs to once a week and making shoulders 3x a week?.

    Stop being an idiot and follow a program by someone who knows what they are doing
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  20. #20
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    Originally Posted by WolfRose7 View Post
    Are you trolling. If your legs are weak then they need more training, and swapping legs to once a week and making shoulders 3x a week?.

    Stop being an idiot and follow a program by someone who knows what they are doing
    i find it strange that i have better physique than you but you are teaching me and calling me idiot, but okay . i simply asked and i tought people here will be kind and understanding . If its best to train legs twice ,okay i will no problem.
    Last edited by Presata; 01-14-2018 at 03:47 AM.

  22. #22
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    Originally Posted by Presata View Post
    i find it strange that i have better physique than you but you are teaching me and calling me idiot ? i simply asked and i tought people here will be kind and understanding . If its best to train legs twice i will no problem.
    Dude,who cares what you look like? Having a better physique is not a direct reflection of your knowledge of workout programming (clearly).

    Everyone here has given you brilliant advice and you're just ignoring it. Quit training everything once a week, quit having high frequency shoulder days. Either do a PPL or an UL or pick the splits that Squid24 mentioned. And yes, it is better to be training legs twice a week,especially if you've got weak ones.
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  23. #23
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    Originally Posted by Presata View Post
    i find it strange that i have better physique than you but you are teaching me and calling me idiot, but okay . i simply asked and i tought people here will be kind and understanding . If its best to train legs twice ,okay i will no problem.
    Making a claim like that without a profile picture, makes you look like a retard...

  24. #24
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    Originally Posted by Presata View Post
    i find it strange that i have better physique than you but you are teaching me and calling me idiot, but okay
    I've seen similar physiques in Auchwitz survivors. Don't want advice from people stronger and more informed than you? Then leave the forum.
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  25. #25
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    Originally Posted by rsid97 View Post
    Dude,who cares what you look like? Having a better physique is not a direct reflection of your knowledge of workout programming (clearly).

    Everyone here has given you brilliant advice and you're just ignoring it. Quit training everything once a week, quit having high frequency shoulder days. Either do a PPL or an UL or pick the splits that Squid24 mentioned. And yes, it is better to be training legs twice a week,especially if you've got weak ones.
    yeah i like the push pull leg idea so im gonna start that, im not ignoring just wanted it to be clear , thank you for being the only one not attacking me like an animal.
    Last edited by Presata; 01-14-2018 at 04:54 AM.

  26. #26
    Registered User Presata's Avatar
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    Originally Posted by TheViking1992 View Post
    Making a claim like that without a profile picture, makes you look like a retard...
    im pretty sure you are the one without a pic but okay im apperently blind

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    Registered User Presata's Avatar
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    Originally Posted by TheGymJim View Post
    I've seen similar physiques in Auchwitz survivors. Don't want advice from people stronger and more informed than you? Then leave the forum.
    i will leave all i need was advice and i kinda got one , and btw not everyone want to be a walking beef sticks , some people prefer shreddet look but im sure your ego wants only mass so its your life your choice. im sure you cant do even one calisthenic move

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    Team Monkey Arms TheGymJim's Avatar
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    Originally Posted by Presata View Post
    i will leave all i need was advice and i kinda got one , and btw not everyone want to be a walking beef sticks , some people prefer shreddet look but im sure your ego wants only mass so its your life your choice. im sure you cant do even one calisthenic move
    Being "shredded" generally implies having some level of musculature. What you are is skinny.
    Current PRs (S/B/D)
    140kg / 100kg / 180kg

    2018 goal PRs
    180kg / 140kg / 220kg

    log: https://forum.bodybuilding.com/showthread.php?t=174500821

  29. #29
    Tactical Barbell crew grouchyjarhead's Avatar
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    Originally Posted by Presata View Post
    i find it strange that i have better physique than you but you are teaching me and calling me idiot, but okay . i simply asked and i tought people here will be kind and understanding . If its best to train legs twice ,okay i will no problem.
    Christian Bale had the same physique in The Machinist. That's celebrity level there.
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933

  30. #30
    Team Monkey Arms TheGymJim's Avatar
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    That feel when your dream physique is Justin Bieber and you're still a long way off
    Current PRs (S/B/D)
    140kg / 100kg / 180kg

    2018 goal PRs
    180kg / 140kg / 220kg

    log: https://forum.bodybuilding.com/showthread.php?t=174500821

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