Redeem Posted June 24, 2013 Posted June 24, 2013 Currently I am using this 5 day split Might try the Push/Pull/Legs routine though heard alot of great things about it. Monday : Chest/Triceps/Calves/Abs Tuesday : Back/Biceps/Forearms Wednesday : Shoulders/Traps/Calves Thursday : Off Friday : Arms/Abs/Forearms Saturday : Legs/Abs Sunday : Off
A X 3 Posted June 24, 2013 Posted June 24, 2013 Great split! Tbh it all works the same as long as you work hard. Look into the Bill star 5x5 technique to determining your sets/reps. IMO best way to gain str
Ben Posted June 24, 2013 Posted June 24, 2013 Everyone talks bout push pull legs routine, what exactly is it?
Redeem Posted June 24, 2013 Author Posted June 24, 2013 Everyone talks bout push pull legs routine, what exactly is it? Basically I think you do it like this Push : Chest/Shoulders/Triceps Pull : Back/Biceps Legs : Self explanatory :P And you just take the fourth day off and I think people have alternating workouts for the 3 different workouts. Like you have an A or B workout you can alternate between.
Tris Posted June 24, 2013 Posted June 24, 2013 Joe/Dog has a post in his log I believe on his push/pull/legs routine which looks fair decent. I believe you can alternate heavy/light days; focus on lower reps, heavier weight for strength and then the next pull/push/leg day work towards more hypertrophy. Also can alternate certain exercises and have A/B push/pull/legs, so you'd be doing A/A/A/rest/B/B/B. It's quite a flexible routine. I've been doing a generic 4-5 day split since I started but I'm gonna be hitting up push/pull/legs once my neck is 100%. Matt Ogus follows something similar to pull/push/legs if you check out his vids.
Dog Posted June 24, 2013 Posted June 24, 2013 Its a decent split IMO but really your split should cater to what your strengths and weaknesses are, if you need to train something more frequently, train it more frequently, but yeah I think if you are reasonably proportioned then push/pull/legs is probably your best bet.. and yeah push would be chest, front and side delts, triceps.. pull would be back, rear delts, traps + biceps
Rihana Pm Me Posted June 27, 2013 Posted June 27, 2013 good for nattys but i dont like training chest and shoulders in the same workout so i just add a shoulder day and have no rest day (scheduled that is) averages out to about the same thing. but ye like dog said harder 2 bring up lagging body parts
Kofte Posted June 28, 2013 Posted June 28, 2013 If you do Push Pull Legs: M: Push T: Pull W: Rest R: Legs F:Rest S: Push S: Pull Push: Bench, Dips, Military and whatever isolation you want Pull: Deadlift, Pull Ups and whatever isolation you want Legs: Squat Dont go crazy on isolation sets on push day
Redeem Posted June 28, 2013 Author Posted June 28, 2013 If you do Push Pull Legs: M: Push T: Pull W: Rest R: Legs F:Rest S: Push S: Pull Push: Bench, Dips, Military and whatever isolation you want Pull: Deadlift, Pull Ups and whatever isolation you want Legs: Squat Dont go crazy on isolation sets on push day I guess only doing the leg routine once a week is personal preference I'd rather do them twice since my legs are laggin hardcore haha
Dog Posted June 29, 2013 Posted June 29, 2013 i also hope those weren't the only exercises he thinks you should do.. brb no upper back or rear delts. brb no volume at all.
Kofte Posted June 29, 2013 Posted June 29, 2013 i also hope those weren't the only exercises he thinks you should do.. brb no upper back or rear delts. brb no volume at all. lol brb "whatever isolation you want" brb on leg day the only thing I listed was squat brb upper back hit from pull ups and deadlifts you should ideally have those exercises I listed in a push/pull/legs (I forgot to add in rows in the pull day) other isolation are personal preferences, adding bis on pull and tris on push
Kofte Posted June 29, 2013 Posted June 29, 2013 If you do Push Pull Legs: M: Push T: Pull W: Rest R: Legs F:Rest S: Push S: Pull Push: Bench, Dips, Military and whatever isolation you want Pull: Deadlift, Pull Ups and whatever isolation you want Legs: Squat Dont go crazy on isolation sets on push day I guess only doing the leg routine once a week is personal preference I'd rather do them twice since my legs are laggin hardcore haha Doing that split is legs once every 5 days and deadlift is pretty hard on the hams on pull day (you can also add sumo deadlift or rack chins on the pull day for more legs) If your legs are lagging that bad, you may want to try Upper/Lower (my favorite workout Ive done) M: Upper T: Lower W: Rest R: Upper F: Lower S: Rest S: Rest
Dog Posted June 29, 2013 Posted June 29, 2013 (edited) i also hope those weren't the only exercises he thinks you should do.. brb no upper back or rear delts. brb no volume at all. lol brb "whatever isolation you want" brb on leg day the only thing I listed was squat brb upper back hit from pull ups and deadlifts you should ideally have those exercises I listed in a push/pull/legs (I forgot to add in rows in the pull day) other isolation are personal preferences, adding bis on pull and tris on push Cool, apart from face pulls aren't an isolation, they use all of your upper back, they're a compound... deadlifts and pullups are not going to add enough mass to rear delts for them to be proportionate to your other delts, so yeah.. you need to be doing them.. why would you not target every muscle Edited June 29, 2013 by Dog
Steroids Posted July 1, 2013 Posted July 1, 2013 agree with dog. deadlifts for overall upperback development? lol no. rows pls but yeah redeem this routine is pretty perfect for the non-enhanced. when im off of my current heavy cycle ill try it. but don't neglect any part of the delt imo, sides/rear delts = pivotol to aesthetics ;p. OHP aint gunna hit em all sufficiently.
Redeem Posted July 1, 2013 Author Posted July 1, 2013 agree with dog. deadlifts for overall upperback development? lol no. rows pls but yeah redeem this routine is pretty perfect for the non-enhanced. when im off of my current heavy cycle ill try it. but don't neglect any part of the delt imo, sides/rear delts = pivotol to aesthetics ;p. OHP aint gunna hit em all sufficiently. When u gonna post some update pics of yoself man !
Kofte Posted July 2, 2013 Posted July 2, 2013 agree with dog. deadlifts for overall upperback development? lol no. rows pls but yeah redeem this routine is pretty perfect for the non-enhanced. when im off of my current heavy cycle ill try it. but don't neglect any part of the delt imo, sides/rear delts = pivotol to aesthetics ;p. OHP aint gunna hit em all sufficiently. Deadlifts hits traps pretty good and I consider traps upper back And yeah I realized I forgot to add rows on pull
Ollie Posted July 21, 2013 Posted July 21, 2013 Been doing the standard 4/5 day splits since i started but as of just over a week ago i've started the Push/Pull/Legs routine Looking good so far, would defo recommend Currently doing an A and a B workout where on the Push & Pull days i alternate what i start with -- Shoulders on A, Chest on B (Push), Pull-ups on A, Rows on B (Pull), etc
Steroids Posted July 21, 2013 Posted July 21, 2013 Been doing the standard 4/5 day splits since i started but as of just over a week ago i've started the Push/Pull/Legs routine Looking good so far, would defo recommend Currently doing an A and a B workout where on the Push & Pull days i alternate what i start with -- Shoulders on A, Chest on B (Push), Pull-ups on A, Rows on B (Pull), etc sounds good mate. let me know how you get on etc. push-pull and even carefully structured full-body routines have been proven by a fair few studies to be a lot more effective for naturals than the standard 30 sets per body-part 5-day bro-splits. wish i knew that when i first started ;p
Ollie Posted July 21, 2013 Posted July 21, 2013 Will do ;P Yeah, i've heard that from a lot of people/sources recently. Must be worth a shot! I'm also logging every set & rep I do now so I can see how well it's working
Steroids Posted July 21, 2013 Posted July 21, 2013 you tyring to gain weight yh? how many cals over maintenance u going
Ollie Posted July 26, 2013 Posted July 26, 2013 Lol why u get banned? and 200-300 Trying to stay lean for Magaluf ;]
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