Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #1
    emd023
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    help with my weekly routine

    I do chest/tris/shoulders on monday.
    back/bis on wednesday
    and legs on friday

    I am trying to build up my upper body as much as possible. can i drop legs and just alternate between chest/tris/shoulders and back/bis every other day or should I keep a day for legs?
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  2. #2
    RichMcGuire
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    lol, you should keep a leg day. I think I'd move legs to wed, and the pull (back/bi's) to fri to give yourself more recovery..especially for your lower back (assuming you are deadlifting and squatting..which you should be)

    Not to be judgmental, but, most people wanting just upper body like this are also people who dont eat enough and never get anywhere anyways. With that in mind, whats your entire routine?
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  3. #3
    emd023
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    monday:
    bench press
    incline bench press
    skullcrushers
    military press
    dumbell raises

    wed:
    squats
    leg curls
    lunges
    calf raises

    friday:
    pullups
    deadlifts
    shrugs
    barbell rows
    bicep curls

    so i would prob get less gains if i dropped the leg day? by the way how is my routine?
    Last edited by emd023; 05-01-2012 at 11:30 PM.
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  4. #4
    BG5150
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  5. #5
    BG5150
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    Sorry. Just had to post that. On with the previously scheduled thread...
    There are no stupid questions, just stupid people.
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  6. #6
    RichMcGuire
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    Quote Originally Posted by emd023 View Post
    monday:
    bench press
    incline bench press
    skullcrushers
    military press
    dumbell raises

    wed:
    squats
    leg curls
    lunges
    calf raises

    friday:
    pullups
    deadlifts
    shrugs
    barbell rows
    bicep curls

    so i would prob get less gains if i dropped the leg day? by the way how is my routine?

    Your routine looks fine. No need to split hairs about it. I'd keep a leg day.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

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  7. #7
    tommygunz90
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    Did you say drop the leg day? I thought that was forbidden around here!
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  8. #8
    chris mason
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    What exactly do you want to accomplish?


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  9. #9
    ZAR-FIT
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    Quote Originally Posted by emd023 View Post
    monday:
    bench press
    incline bench press
    skullcrushers
    military press Add Dips
    dumbell raises Is this just side raises? or are these front side and rear????

    wed:
    squats
    leg curls I'd Add Leg Press
    lunges
    calf raises

    friday:
    pullups
    deadlifts
    shrugs
    barbell rows
    bicep curls

    so i would prob get less gains if i dropped the leg day? by the way how is my routine?
    dont drop leg day. it actually makes your upper body bigger. If you wanted to get another upper day in you could change up your split to something like: mon- chest tri shoulder, Tues- Legs, Wed- Off, Thursday-Back Bis, Friday- Shoulders tris.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  10. #10
    bL33d
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    question how many calories do you eat a day?
    Height = 6ft
    current weight = 205
    starting weight = 300
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