Frankus
Juniors
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Hey guys so a little update,
Ive noticed that my strength and lifting has improved significantly for the first few exercises, however, when I get to shoulders and legs..Ive got nothing in the tank.
I will do as a few of you have recommended and perform split workouts.
Walt, In regards to the below split, what specific exercises do you perform and the reps?
Day 1 - Chest and Triceps
Day 2 - Shoulders
Day 3 - Back and Bicpes
Day 4 - Legs (never skip leg day)
In regards to the calories, Ive been constantly meeting both protein and carbs. You guys were quite right, after a few days I sort of had an idea on what was required lol.
I have a 1000 calorie drink after workouts, 2 spoons whey protein powder, 450ml full cream milk, 2 bananas, 4 strawberries, ice, some oats and blend that bad boy. If I am on the daring side, I add a dab of honey lol.
Mate, this is just my personal experience, I think you may be over doing your workouts by pairing the wrong combos. Because your chest workouts use tris, I see little point in throwing in tri exercises. Just like when doing back, you smash your bis.
You can split your back and chest days if you wish. Depending on my schedule I might combine back and chest or arms and shoulders or both if I am time poor.
I actually do the following split of days and exercises:
Back: Over hand wide grip chinups (width), lat pull downs (width), single arm DB row (depth), dead lifts (depth)
Chest: incline pushups, flat pushups, decline pushups, incline DBs, flat DBs and decline DBs. Those are the daddy exercises. Sometimes to vary things I might substitue some DBs wotj dips/weighted dips and cable flies.
REST
Arms: Bis: supinated and hammer curls and close grip chinups. Tris: close grip cable extensions and/or wide grip skull crushers (overhead extensions), kickbacks (rope kickbacks) and diamond pushups.
Shoulders: Overhead seated DB press, upright rows, reverse flies, crucifixes and front raises.
Legs: Squats (leg press is OK substitute), lunges (forward and reverse), calf raises, curls and extensions. Remember to do squats before lunges. Doing the reverse is potentially dangerous. Start out with body weights then add in weights once you are doing 25 reps. Once you add in weights for squats, do not take them to failure as you WILL ruin yourself. Do sets of 5-8, maybe 10-12 max.
REST
I don't lift huge weights but try to be strict on form, usually with a 2.2 tempo, i.e. 2 seconds up, 2 seconds down. It will build muscle faster than throwing around huge weights. When I want to add power, I do 1.2 tempo 1 sec up 2 down.
Usually I do 3 x 12 with aim for failure to do 8-10 reps on my 3rd set (except for squats). If I can squeeze out 12 reps on my 3rd set, then the weight is too light and I will up it next time.