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post #1 of 10 (permalink) Old 05-29-2002, 09:32 AM Thread Starter
Sir Clavin
 
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BodyBuilders- programs

Have any of you had good results with a certain program? I mean on what days you do each body part, etc.

ex.
Mon chest/tricep
Tues back/bies....
.............

I want to try something new.
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post #2 of 10 (permalink) Old 05-29-2002, 09:49 AM
 
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During my biggest growth phase, I tried mixing things up a bit. I'm not the type of person who is into routine, because I'll get bored easily. =) Sometimes I would start the week with chest/tris, or maybe back/bis. You could also do chest/back to start then do tri/bis the next day (make sure not to do the opposite of this though). On the third day, I would usually do my shoulders and heavy abs. Again, you can mix up the order how you wish (with that one exception). Don't forget to mix up legs in that too. =)
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post #3 of 10 (permalink) Old 05-29-2002, 09:56 AM Thread Starter
Sir Clavin
 
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yea, cool, i have no problem doing legs. i love em!!!!
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post #4 of 10 (permalink) Old 05-29-2002, 10:04 AM
 
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Quote:
Originally posted by [CS]ls1haha
yea, cool, i have no problem doing legs. i love em!!!!
I'm kind of the opposite. Not that I mind doing legs, but my legs aren't proprtioned to my body (they're bigger) so I don't work them out as much.
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post #5 of 10 (permalink) Old 05-29-2002, 10:07 AM
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I usually stick with a 4 day plan, working out two days/off a day/on two days off two giving me the weekend to relax if i need it or sometimes I'll swap and take the two days in a row off during the week. I do recommend taking the days off back to back like that, as growth happens when you rest, not when you are in the gym. Just make sure you push yourself hard enough to earn that rest or you will just be treading water.

More specifically, I break it down into two cycles, the compliment cycle (working body parts that help each other in the compound movements) and a "push/pull" cycle (working opposite bodyparts, training schedule outlined above) that allows for a continual cycle of one day on/one day off. Legs get a day to themselves regardless of the cycle.

compliment:

chest, triceps, and shoulders
rest
back, biceps, and lats
rest
quads, hams, and glutes
rest
repeat

push/pull:

chest and back
shoulders and lats
rest
quads, hams, and glutes
biceps and triceps
rest
rest
repeat

Don't forget abs, calves, and traps every other day and stretching every day.

Raven 2006 Yamaha R6S

"If it has horsepower or tits you're gonna have trouble with it eventually..."
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post #6 of 10 (permalink) Old 05-29-2002, 10:40 AM
 
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Maybe this is bad, but I'm kind of with Jeremy (Lethal). I mix it up. Every monday of each week I don't necesarily do the same body parts.
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post #7 of 10 (permalink) Old 05-29-2002, 11:31 AM
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my routine

A bit extreme, but its my only real way to relieve stress and not be a bitch.


MON: Cardio 35-45 mins, lift lower body

TUES: Cardiio 35-45 mins, lift upper

WED: Cardio 15-20 mins, abs

THURS: Cardio 35-45 mins, lift lower body

FRI: Cardio 35-45 mins, lift upper

SAT: rest day or light cardio depends on it I feel spunky

SUN: rest day


Abs are worked again on Sat or Sun.
Stretching several times a day.

As far as my lift schedule goes, I try to leave it open as far as which muscle groups I target. Example: glutes/hams/quads, or triceps/pecs, lats/biceps. Thats one part I like to mix up, but I stay with the targeted hemisphere scheduled for that day.

Supplements include : daily vitamin with morning meal , L-cartinine, glutamine, pyruvate, xenadrine. I don't always follow a strict schedule on the supps, but I moniter my blood chemisties and I think it might have a placebo affect on me mentally.

Its a heavy schedule I know...but Ive done it before and it works for me.
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post #8 of 10 (permalink) Old 05-29-2002, 12:05 PM
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Quote:
Originally posted by FbodLover
Maybe this is bad, but I'm kind of with Jeremy (Lethal). I mix it up. Every monday of each week I don't necesarily do the same body parts.
Diversity in your program is exactly what builds a sold physique as muscles will stagnate if you do the same exercises over and over. I totally agree with changing your program up by differing the exercises, reps, sets, and intensity, but focusing on the day of the week youtrain that bodypart is not necesarily the best way to go. Just because you trained chest on Monday doesn't mean you won't be rested and ready to go again the next Monday. Then again, you may be ready by the friday before or need a bit more rest and work it on Tuesday. The key is to allow for the proper amount of rest before working that spefific bodypart again, which will depend on how hard you train and how quickly your muscles recuperate.

Raven 2006 Yamaha R6S

"If it has horsepower or tits you're gonna have trouble with it eventually..."
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post #9 of 10 (permalink) Old 05-29-2002, 02:21 PM
Time Served
 
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Quote:
Originally posted by Playahata
The key is to allow for the proper amount of rest before working that spefific bodypart again, which will depend on how hard you train and how quickly your muscles recuperate.
Exactly. What I do is I try to maintain a cycle, goes something like this:

- heavy chest / light tricept
- shoulders / light bicept
- rest
- legs, until you can't walk...
- heavy tricept / bicept / rest of arms
- rest
- back
- continue from the beginning

Listen to your body, it will tell you what you should do. Take a day off, or skip something in favour of something else. Abs almost every day, those are the most important of your muscles and need a lot of reps, but don't forget they need rest too.

I also play field hockey every tu/th, that takes care most of my cardio needs now that I'm not serious about sports anymore.

Short sets for max strenght, med for mass and long for endurance.

One thing many starters do wrong is go for heavy weights and don't do it cleanly. Bench press, every time your ass lifts up from the bench, you're cheating. If you fail to feel certain move in the right spot, you're most likely doing it wrong. Ask around for help, nothing to ashamed of as no-one can know it all.

And sorry for the rant...
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post #10 of 10 (permalink) Old 05-29-2002, 09:41 PM
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I do
Monday Chest Bench, Incline, Flys, Decline,
Tuesday Back Pulldowns, Rows, DB Rows, Back flys
Wenesday Bis/Tris
Thursday Legs Squats, Leg Ext., Leg Curls, Donkey Press
Friday Shoulders Military Press, Side Raises, Deadlifts, Shrugs

and some of the lifts change depending on how I feel.
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