Analyze my new workout plan

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    Nov 02, 2010 4:11 AM GMT
    Ok, so I'm still on my march to 195 lbs and I just completed a four week program I created and have gained what I *THINK* is five lbs. of muscle (need to get a caliper to be sure) but either way, I have gotten more muscular and people have noticed. Feels really good.

    My four week plan was a split routine:
    Monday > Lower Body
    Tuesday > Upper Body
    Wednesday > Active Rest via Swimming+Yoga
    Thursday > Lower Body
    Friday > Upper Body
    Sat+Sun > Rest

    I did two exercises per muscle group with a pyramid scheme (1x12, 1x10, 1x8, 1x6, 1x12).

    Now, based off the advice of someone on this site I'm going to try a single body part a day routine. I'm doing going to do 3-5 exercises per body part with 5 sets each (same pyramid scheme). I'm nervous about trying it because I'm not sure about giving my muscles THAT much rest in between workouts (only once a week!) and it would be frustrating to lose my gains/definition or being doing something totally ineffective.

    I have not drawn up the whole routine yet, but my Monday looks like this:

    Flat Bench > 1x12, 1x10, 1x8, 1x6, 1x12
    Incline Bench > 1x12, 1x10, 1x8, 1x6, 1x12
    Single Arm Flat Bench > 1x12, 1x10, 1x8, 1x6, 1x12
    Flat Bench Dumbell Flies > 1x12, 1x10, 1x8, 1x6, 1x12
    Top Ups (you lay perpendicular to the bench with only your upper back on it, hold a dumbell with hanging wrists and lower it behind your head and then pull it over as you puff your chest out) > 1x12, 1x10, 1x15, 1x10, 1x12

    Then I choose three core workouts to do out of:
    Roman Chair Leg Lifts
    Twisting Roman Chair Leg Lifts
    Incline Crunch
    Bosu Ball Crunches
    Oblique Crunch

    I'm going to post the rest of my workout later to see if I can get some feedback but how does it looks so far? I just did it today, albeit it was my first go through so i didn't do terribly heavy weight so my joints will adjust to it but my pecs totally don't feel like they deserve a weeks worth of rest. Is this an ok thing though? I'm under the impression that if you're not wobbly or sore after either right after or the day after your workout something needs to be changed.

    Let me know what you guys think!

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    Nov 02, 2010 7:49 AM GMT
    complex splits are something that advanced body builders do and the rest of use copy when they don´t need to because that is what in the magazine or what X says they do. I suspect you actually have a lot more milage in your upper/lower split (which looks excellent). You won´t lose muscular strength in a week, but it may not be the best thing for you.
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    Nov 02, 2010 9:10 PM GMT
    Thank you for the response. My two day split that I've been doing (is that what that's called?) has about 8 more weeks left in it if I keep with it. I just get bored so I may swap some exercises.

    What about those split routines that are like..

    Monday - glutes/quads/hams
    Tuesday - pecs, traps, triceps, shoulders
    Wednesday - rest
    Thursday - Lats, core, biceps, deltoids
    Friday -> Sunday - rest

    I think I may just be bored but I am a little discouraged and confused. Why is the split routine not effective for non professional body builders? How do you know when you're ready to use a split routine?
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    Nov 08, 2010 10:57 AM GMT
    mmmmm I think what lostboy is talking about is that body builders have reached a point of diminishing returns from a two day split program and start to isolate each body part more and more as time progresses, HOWEVER, an intelligent and successful body builder doesn't go down the one path and remain in the one type of exercise routine, they do all sorts of programs from pure isolation, splits, compounds, bla, bla, bla, over a year they do different things.

    your routine leaves me questioning if its right not because of what your looking to accomplish but more by your exercise selection. Your heavily centred around the bench press, perhaps a chest dip, what about pushups? yes they are just like a bench press but they allow a huge variation in position, what about one armed fly (that'll put your core to work too)

    and the last exercise you called a "top up" is a pullover (most likely a dumbbell pullover)

    BTW swapping exercises so say, lunges instead of squats one day because your bored and want something different, no problem to do that if it gets you into the gym working out and enjoying it, lunges will accomplish a similar task in a slightly different way so, change it up if it makes it interesting just don't forget the muscle groups you had planned to work that day although trying to remain with an exercise that works the muscle in a similar fashion to the one written down is ideal.

    anyway, give the routine a try for a month or two, see what happens for you rather then what someone says happens for them in a month or two if its not working you wont have slipped down to the bottom of the mountain you might have slipped back a little bit BUT you'll have learnt something incredibly valuable, you'll have learnt that it doesn't work for you!
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    Nov 10, 2010 8:10 AM GMT
    shaag382 saidWhy is the split routine not effective for non professional body builders? How do you know when you're ready to use a split routine?

    OK. In the old days body builders used to work out 3 times a week on non-consecutive days with whole body routines. That was the norm. Then the discipline changed and the ideals of what the body should do changed and steroids were discovered (and it all went to hell, but anyway...)

    A split is simply dividing a whole body routine into sections so that you can train more than 3 times a week without over training a particular body part. You train legs Monday, then they rest until the next leg day, which means you can hit them harder and they have time to recover fully. Splits are about allowing intensity and rest. You change from a whole body routine to a split when you are no longer making (enough) gains on a whole body routine. If you want to lift more than 3 times a week you also need to do a split or you will over train.

    sorry 4 the delay in replying
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    Nov 10, 2010 9:41 AM GMT
    I recommend both these books. They give not only good suggestions for structuring workout plans, but give you the background and research results so you can become comfortable in making adjustments. Both emphasize strength built on a solid foundation of core strength and flexibility. Colgan also covers proper stretching and dispels some myths.

    Look at the user reviews also.
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    Nov 10, 2010 10:07 AM GMT
    Good luck man! Your plan looks okay but hard to give feedback without knowing exactly your goals.
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    Nov 11, 2010 2:14 AM GMT
    If you're training without chemical enhancement, and if you train with any real intensity, you should be careful that you're eating enough and don't over train.

    You should be very careful with unbalanced exercises. It's pretty easy to injure yourself if you're over-zealous.

    Old school training typically has folks over training.

    If you're hard gainer, you'll want to study up on sarcroplasmic hypertrophy. You'll also want to make sure you have adequate calories (by FAR the most important component to making gains), and that you recover.

    I recommend something like this, for adequate recovery.

    Day 1: Back, bis
    Day 2: Chest, tris
    Day 3: Quads
    Day 4: Shoulders
    Day 5: Hamstrings
    Day 6: Arms
    Day 7: Day Off

    Eat, eat, and eat some more. Unless you're eating lots of grease and sugar, you won't get fat.

    Lots of folks over train, train for myofibrillar hypertrophy, instead of sarcoplasmic hypertrophy, and absolutely fail to consume enough calories.

    Make sure you throw some HIIT in several times a week, and eat.
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    Nov 11, 2010 4:10 AM GMT

    Is the routine that chuckystud just posted what you're talking about?
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    Nov 11, 2010 5:48 AM GMT
    The program that I gave you allows for lots of recovery, even if you eat badly.

    Recovery is when you make gains. You can't recover, and can't make gains, without calories, and rest.

    Chances are that training each part only once per week will allow you to make much better recovery, and, hence, much better gains. The recommendation is based in logic, and science, that's tried and tested.

    More, and more often, is NOT better.

    The routine you have posted almost certainly will result in over training unless you're very well rested, and eating very well.

    Of course, I'm the one with the trophies, so, you'll have to decide, on your own, and through your own research, whether, or not, you feel what I say has credence.


    I've worked with Logan / flex89 since he was 18. He's 21 now. Logan gained 80 pounds of muscle in 5 months (135# to 216#). Logan is a type 1 diabetic, and, I got him to eating, and doing what I just told you. We leveraged his diabetes in a positive way, and Logan learned how to train for sarcoplasmic hypertophy. It's not the first time I've met with that level of success, although Logan was certainly the most impressive.


    Logan weighs 230# today, and has lived with me the last 2.5 years.

    The trick is in learning the science, and NOT listening to someone who doesn't know that science.

    Just FYI, Logan and I met on RJ in August 2007 when he asked me questions about how to get bigger. After he got big (215) he moved in May 2008. We have an IT consulting business together and have had a lot of fun.