Primary/Secondary Weight Routine

  • Posted by a hidden member.
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    Jan 12, 2010 8:45 PM GMT
    This is a routine that usually consist of lifting weights that hit primary and secondary muscles. My routine has been: chest and tri's, shoulders and abs, back and bi's, quads, hams, calfs, and abs. My goal has always been to gain muscle. Right now I just got off a bulking cycle so I have a little bit of fat to shred which is easy for me because my metabolism is a crackhead -- gaining the weight is the real struggle. I have liked the results Ive gotten from this routine. I try to do as many compound exercises as I can, lift heavy, 3 sets and 5-7 reps. I never workout more than an hour to avoid over-training.

    Anyone else use this type of workout or something similar? How has it worked for you? Anyone have any thoughts or ideas? Just want to get a feel of what others think.
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    Jan 12, 2010 9:26 PM GMT
    My routine is centered around opposing muscle groups.

    Chest/back
    Biceps/triceps (and shoulders)
    Quads/hams

    So when I'm doing chest exercises, it indirectly works the back/lats. And when I do back/lat exercises, it indirectly works the chest. More muscle fatigue, but with less work, so to speak.

    It can be a pretty exhaustive routine at first. But I've had great results from it and haven't changed my routine in years. If I hit a stale point, I just mix things up and do pyramid sets or drop sets or 5x5. But the routine/order pretty much stay the same.
  • B71115

    Posts: 482

    Jan 13, 2010 12:05 AM GMT
    xrichx, I'm not going to disagree, because I hate workout nazis who say their way is the only way. But do you think if you did your major muscle groups on different days you would be able to push harder on each and get even more results? You look great to me, but I guess we could all improve even from where we are. Tell me more about your routine. Is that just three workouts and then you take a day off and start over? I'd like to know more.
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    Jan 13, 2010 2:53 AM GMT
    B71115 saidxrichx, I'm not going to disagree, because I hate workout nazis who say their way is the only way. But do you think if you did your major muscle groups on different days you would be able to push harder on each and get even more results? You look great to me, but I guess we could all improve even from where we are. Tell me more about your routine. Is that just three workouts and then you take a day off and start over? I'd like to know more.

    Like I said, it's a pretty exhausting routine and it may have the opposite effect for some people. But my body responds quite well to it for some reason. I guess it all comes down to your personal goals and the type of results you're looking for. Currently, I have no desire to be "huge". I enjoy running. And being too muscular/heavy will negatively affect my running. My training right now is focused on muscular endurance, and building up a tolerance to fatigue.

    If I was training purely for size, my routine would be different. Years ago, I experimented with doing only one major muscle group per day. Spent only 30 minutes in the gym. And I got up to ~185lbs. But I felt that I had sacrificed quality for quantity. And naturally, it killed my running. So I had to make some changes.

    My current routine goes like this..

    Monday - chest, back
    Tuesday - no gym (long distance run instead)
    Wednesday - shoulders, biceps, triceps
    Thursday - quads, hams, abs, forearms
    Friday - chest only
    Saturday - repeat Wednesday routine
    Sunday - no gym (long distance run instead)

    Technically, I could just work out 3 days a week. But I added Friday and Saturday as duplicates because I feel that my chest, shoulders, and arms are underdeveloped. Progress is good so far. I mean, I'm not training for aesthetics, per se. But at the same time, I don't want my body to look out of proportion.
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    Jan 28, 2010 3:06 PM GMT
    i split my workouts

    chest/ tris

    back/ bis

    legs/ abs

    back/ abs

    i do 5x5 on the compound moves and go for volume on the secondary moves
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    Jan 28, 2010 3:13 PM GMT
    I do

    Monday - Chest/tri
    Tuesday - legs/abs/light cardio
    Wed - Back/bi
    Thurs - off
    Friday - shoulders/arms/light cardio
    Saturday - whatever I feel like...usually light cardio/abs

    this is not working all that well for me, if anyone has suggestions please shoot me a msg. I am not seeing much for results..my bf is still hovering around 15%, I am gaining weight and lifting more, but whenver I up my cardio I see a decrease in muscle mass icon_rolleyes.gif
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    Jan 30, 2010 11:57 PM GMT
    I had the best results from a six day routine:

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

    That was back in my twenties when I had a LOT more free time. These days I'm lucky to make it to the gym three times a week so this is my current split:

    Day 1: Legs
    Day 2: Chest, Shoulders, Triceps
    Day 3: Back, Biceps

    Add abs to the end of each workout.

    I think the primary/secondary routine works well if you have a limited number of days per week you can make it to the gym but, if your schedule allows you to workout six days a week, really hitting each individual muscle group hard once per week works really well.