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  1. Default Setting up a new routine

    #1 11-08-2010 08:17 PM
    smottrill
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    Alrite guys Im setting up a new routine, i found 1 on bodybuilding.com but i want to personalise it to my taste. I will be working my muscles hard high intensity low reps. 3 exercises per body part, 6 sets per body part, 2 sets per exercise, 6-8 reps. Eg. bench press 2x6-8 incline bench press 2x6-8,butterfly 2x6-8.

    What my big question is, is that is 48hours long enough, i will be hitting my muscles hard.

    Heres the plan ok or not?

    Mon: Chest, Shoudlers, Tris
    Tues: Back, Biceps
    Wed:Legs
    Thurs: Chest, Shoudlers, Tris
    Fri: Back, Biceps
    Sat: Chest, Shoulders, Tris
    Sun: Back, Biceps

    I want to hit hard over the next few weeks. Lost a bit of size due to not goin gym for a while.

    Thanks all
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    #2 11-08-2010 08:24 PM
    Tauren
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    Not OK.

    Way too much volume, no rest days. Also I believe research suggests you are best off hitting each muscle group twice a week for optimum growth anyway.
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    #3 11-08-2010 08:33 PM
    smottrill
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    so 3 times a week, 1 body part too much?
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    #4 11-08-2010 08:41 PM
    Tauren
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    Probably.

    If I had a world class personal trainer monitoring my progress, and writing my routine then I would be tempted to do 5-6 days in the gym. You might find you respond well to that sort of volume, but I would imagine for most people its a quick ticket to burnout, overtraining and no gains.

    For us normal mortals I think the standard advice of 3-4 sessions a week is probably spot on.
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    #5 12-08-2010 01:44 PM
    elmo322
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    More is not always better, Just stick to a simple plan say push / pull and legs or a simple split routine. If you read the stickies you will find what you're looking for.
    Failing to plan is planning to fail
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    #6 13-08-2010 05:24 PM
    smottrill
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    Ok how is this

    Mon: chest,shoulders,tris
    Tues: legs or rest or cardio
    Wed: back/biceps,forearms
    Thurs: legs or rest or cardio
    Fri: chest/shoulders/tris
    Sat: legs or rest or cardio
    Sun: back/biceps/forearms

    Each day 3 exercises for each body part 2 sets each exercise. Total of 6 sets per body parts. With reps 6-8. 18 sets a workout
    Last edited by smottrill; 13-08-2010 at 05:26 PM.
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    #7 14-08-2010 01:04 PM
    Tauren
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    Still looks like too much to me.

    If you think your body will respond well to that much volume though give it a try, but in my limited experience its not going to be optimal.
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    #8 14-08-2010 01:57 PM
    reiyushin
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    How much lifting experience do you have mate?
    If I helped you then why don't you help me? Use MP160187 for 5% off your first order
    "Opportunity is missed by most people because it is dressed in overalls and looks like work."
    --Thomas A. Edison
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    #9 14-08-2010 02:01 PM
    MJ.23
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    Quote Quote
    Originally Posted by smottrill View Post
    Ok how is this

    Mon: chest,shoulders,tris
    Tues: legs or rest or cardio
    Wed: back/biceps,forearms
    Thurs: legs or rest or cardio
    Fri: chest/shoulders/tris
    Sat: legs or rest or cardio
    Sun: back/biceps/forearms

    Each day 3 exercises for each body part 2 sets each exercise. Total of 6 sets per body parts. With reps 6-8. 18 sets a workout
    Haha love the vagueness! legs...or rest... or cardio lol.

    Scrap the cardio as you have no real need for it as you are looking at hypertrophy.

    I would do a 4 day split:

    Monday
    Tuesday
    Thursday
    Friday

    More isnt always better. You will find you burn out fast and wont gain size. You need rest!
    Use MP211330 for 5% off your first order!
    Goals for 2011/2012:
    ATG squat: 200kg 10+ reps Deadlift: 200kg 10+ reps Log press: 100kg 10+ reps -> Win Britains' strongest junior.
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    #10 14-08-2010 02:05 PM
    reiyushin
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    Quote Quote
    Originally Posted by MJ.23 View Post
    More isnt always better. You will find you burn out fast and wont gain size. You need rest!
    This.
    If I helped you then why don't you help me? Use MP160187 for 5% off your first order
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