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Dirty F

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#1

Workout / gym question

01-21-2005, 06:46 AM

Im going to the gym again...
This is what i do:

day 1: chest/shoulders/triceps/abs
day 2: back/biceps/abs
day 3: rest
day 4: repeat

I used to do this a couple of years ago in combination with protein shakes and i grew pretty fast. Now i wonder though if theres anything wrong with it and if i should change it to another shedule.
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#2

01-21-2005, 06:48 AM

yeah drink beer and smoke pot in between reps
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#3

01-21-2005, 06:48 AM

nice flap jacks
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#4

01-21-2005, 06:49 AM

don't forget about those "pond bird" legs !
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#5

01-21-2005, 06:50 AM

Considering that the body generally takes 72 hours plus to rebuild muscle, I am surprised you grew at all and didn't over train.

You should hire a professional trainer. Asking the round bodies on GFY for fitness advice is a mistake.
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Bigwilly

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#6

01-21-2005, 06:51 AM

i would do at least a 3 day split instead of two

day 1 chest/biceps

day 2 cardio

day 3 back/traps/triceps

day 4 cardio

day 5 legs/ delts

day 6 off

all this is subject to your current bodyfat/goals

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galleryseek

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#7

01-21-2005, 06:53 AM

if you're looking to build muscle mass, it is too much.

how many exercises / sets / reps do you usually perform? also only 2 days of rest for each muscle group isn't enough.

I'd split it more like this:

Day 1: Chest / Triceps
Day 2: Back / Traps
Day 3: Shoulders / Biceps
Day 4: Legs
Day 5: Rest
Day 6: Rest

Or:

Day 1: Chest / Abs
Day 2: Biceps / Triceps
Day 3: Back / Traps
Day 4: Shoulders
Day 5: Legs
Day 6: Rest

Mix n' match them every several months
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Paco, of Large Cash.

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#8

01-21-2005, 06:56 AM

Originally posted by Franck

day 1: chest/shoulders/triceps/abs
day 2: back/biceps/abs
day 3: rest
day 4: repeat

Awesome news Franck!

More abs: this should be done every day! Yes, even on rest days, unless you feel abdominal pains.
Stretching: first thing in the morning and right after each and every workout - concentrate on the areas you targeted.

Last edited by Paco, of Large Cash.; 01-21-2005, 06:57 AM.
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Bigwilly

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#9

01-21-2005, 06:58 AM

i wouldnt hit abs every day, just treat them like any normal bodypart, i know they say abs trained every day but i think its just as effective to give them time to rest like any other muscle group.

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#10

01-21-2005, 06:59 AM

You shrink also pretty fast :D

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#11

01-21-2005, 07:00 AM

yes i agree, abs don't need to be trained every day

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#12

01-21-2005, 07:04 AM

Originally posted by Franck

Im going to the gym again...
This is what i do:

day 1: chest/shoulders/triceps/abs
day 2: back/biceps/abs
day 3: rest
day 4: repeat

I used to do this a couple of years ago in combination with protein shakes and i grew pretty fast. Now i wonder though if theres anything wrong with it and if i should change it to another shedule.

I wouldn't work each bodypart more than one time per week. You should work out infrequently, but when you do, you should work out intensley. Eat enough calories so that you'll grow. Try to get most of your calories from food. Substitute protein shakes when you are unable to eat enough. You should also consider supplements like creatine. Drink enough water every day and get plenty of sleep.

I notice that you are not working your legs. A muscluar upperbody looks really bad when it's sitting on a couple of popcycle sticks. When you work your legs, it not only developes them but it helps with your overall strength.

Finally, don't overwork your abs. Work them twice a week at the most, not every day. One of the biggest misconceptions out there is that you will only get that six-pack if you work abs every day. Believe it or not, you ALREADY HAVE A SIXPACK. Everyyone does. The problem is that it doesn't show on most people because they have too much bodyfat. Reduce your bodyfat and you will get your sixpack.
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#13

01-21-2005, 07:05 AM

ummm, you known the legs have muscles too right? i usually do this... after doing the same schedule for a while its good to switch things up and get on a different routine.

day1: back/biceps
day2: chest/tris
day3: legs
day4 shoulders

depending on my schedule i always rest different days.

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#14

01-21-2005, 07:08 AM

What happend to legs/abs...I work out 4 days. 2 days, then rest. then legs. Then the nest day is all cradio- tread mill, bike and or elyptical machine

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#15

01-21-2005, 07:08 AM

You defcan not forget about legs. Hitting them hard will force your whole body to grow at a faster rate.

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#16

01-21-2005, 07:09 AM

You might also want to add some leg exercises and cardio.

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#17

01-21-2005, 07:12 AM

just tell your boyfriend to be more aggressive in bed and you will get more of a cardio workout

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#18

01-21-2005, 07:14 AM

Originally posted by MrIzzz

just tell your boyfriend to be more aggressive in bed and you will get more of a cardio workout

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Dirty F

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#19

01-21-2005, 07:22 AM

Thanks.
Yes ofcourse also the legs.
Thanks for the tips, gonna reread the thread now. I was already aware that it might be too much thats why i usually skip an extra day but now im gonna do it always
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Paco, of Large Cash.

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#20

01-21-2005, 07:39 AM

My purpose for working out is not aesthetics, merely core strength as well to build side-oblique and lower-back muscles so to lower the risk of injury for when I do decide to lift. (I am not a 'bulker' and my adopted regiment will not work for that.)

I work the abs every day, as I need them for all my daily physical activities - my primary purpose is endurance (minimum of six-hours, up to 14, of output/day), which without solid all around abs I would not be able to do efficiently or well enough.
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Dirty F

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#21

01-21-2005, 07:44 AM

Originally posted by Paco, of Large Cash.

My purpose for working out is not aesthetics, merely core strength as well to build side-oblique and lower-back muscles so to lower the risk of injury for when I do decide to lift. (I am not a 'bulker' and my adopted regiment will not work for that.)

I work the abs every day, as I need them for all my daily physical activities - my primary purpose is endurance (minimum of six-hours, up to 14, of output/day), which without solid all around abs I would not be able to do efficiently or well enough.

What are your daily physical activities if i may ask?
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#22

01-21-2005, 07:44 AM

Sound good to me. I do the same thing most of the time. I need to get a trainer.
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#23

01-21-2005, 07:46 AM

There is nothing wrong with the schedule that you already have.
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#24

01-21-2005, 07:48 AM

Originally posted by Bigwilly

i would do at least a 3 day split instead of two

day 1 chest/biceps

day 2 cardio

day 3 back/traps/triceps

day 4 cardio

day 5 legs/ delts

day 6 off

all this is subject to your current bodyfat/goals

Agreed, I do this same workout except I do legs / triceps.

I also did a four day workout, but it was to long of a cycl. I do my three days in a row, rest, repeat. I've been trying to bulk up, so I barely do any cardio.

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#25

01-21-2005, 07:50 AM

make sure you drink alot of water while you are working out
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#26

01-21-2005, 07:56 AM

Originally posted by axelcat

make sure you drink alot of water while you are working out

I usually drink gatorade and stuff like that.
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#27

01-21-2005, 08:21 AM

Originally posted by Franck

What are your daily physical activities if i may ask?

Sure thing:
1). My weekdays begin with a 20-minute stretch; 150 sit-ups (various) and a short 5-7 KM run in the morning.
... Spend eight at the office. After work I head to South Cooking Lake to...

2). Kite-skate/ski (8 or 14 square meter traction, not power, kite without a harness.) for a couple of hours at the least - usually goes longer.

3). Skinny skiing (start with a 60-minute heart pumpin skate and end with 20-40km classic. The wide range is to offset time spent with the kite as well how much energy I have remaining.)

Weekends: I spend most, if not all in the bc - skinning up mountains with a 95-liter pack filled with all my bc gear (crampons, axes, rope, shovel, tent, sleeping bag and etc) so I do not run, but I still squeeze in an ab workout, unless there is a serious pain -- slight pains mean shit.

I never work the legs in a gym as freeheelin takes care of my thighs, claves and ass just fine. If anything, I have a hard time emulating my weekend workout throughout the week. (I hate city-life!)

I know I do not do any or much weight training but that is because bulk is very bad for what I do.

Last edited by Paco, of Large Cash.; 01-21-2005, 08:24 AM.
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#28

01-21-2005, 08:39 AM

Originally posted by Franck

Thanks.
Yes ofcourse also the legs.
Thanks for the tips, gonna reread the thread now. I was already aware that it might be too much thats why i usually skip an extra day but now im gonna do it always

rest is always good, your muscles grow when you're resting. not when you're working out.

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#29

01-21-2005, 08:41 AM

split your ab routine up, abs are one muscle that you can do more then 1 day a week, but not right after the first day.

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Dirty F

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#30

01-21-2005, 09:09 AM

Originally posted by Paco, of Large Cash.

Sure thing:
1). My weekdays begin with a 20-minute stretch; 150 sit-ups (various) and a short 5-7 KM run in the morning.
... Spend eight at the office. After work I head to South Cooking Lake to...

2). Kite-skate/ski (8 or 14 square meter traction, not power, kite without a harness.) for a couple of hours at the least - usually goes longer.

3). Skinny skiing (start with a 60-minute heart pumpin skate and end with 20-40km classic. The wide range is to offset time spent with the kite as well how much energy I have remaining.)

Weekends: I spend most, if not all in the bc - skinning up mountains with a 95-liter pack filled with all my bc gear (crampons, axes, rope, shovel, tent, sleeping bag and etc) so I do not run, but I still squeeze in an ab workout, unless there is a serious pain -- slight pains mean shit.

I never work the legs in a gym as freeheelin takes care of my thighs, claves and ass just fine. If anything, I have a hard time emulating my weekend workout throughout the week. (I hate city-life!)

I know I do not do any or much weight training but that is because bulk is very bad for what I do.

You must sleep well...
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#31

01-21-2005, 09:12 AM

Originally posted by DEA

yeah drink beer and smoke pot in between reps
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Paco, of Large Cash.

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#32

01-21-2005, 09:26 AM

Originally posted by Franck

You must sleep well...

Every time.

Mondays are the worst for me because of the weekend (even though I get 10+hours of sleep most Saturdays - not much to do at night in the mountains in a tent), but that lasts only the one day.

I have been at it for many many years and I rarely take breaks (if I was pumping iron I would, but I do not, so I don't) as my body has learned to deal with it.
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#33

01-21-2005, 09:09 PM

I used to do a 3 day split...but found this routine a bit more enjoyable:

http://www.stumptuous.com/program5.html

Just started after a year+ off...and at nearly 34 it seems everything takes longer.

My fav is deadlift, which happens to be my best exercise.

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#34

01-21-2005, 09:20 PM

I had a professional trainer when I was getting ready for the Orange county muscle classic, She had competed in the Ms Olympia 7 times, She always told me abs needed to be done everyday. They are a muscle that you cannot over work and one that needs lots of work to get them right.

depends on his goal to what he does, I used to do 100 rep sets when getting ready for a competition. But form is the most important, its not about how much you can lift, its how you lift.

Originally posted by galleryseek

yes i agree, abs don't need to be trained every day

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