What makes more sense?

[randy1234]

Which routine makes more sense the way the muscles are grouped?

Routine A
Day 1: Chest/Bis
Day 2: Delts/Tris
Day 3: Off
Day 4: Back
Day 5: Legs
Day 6: Off
Day 7: Off


Routine B
Day 1: Chest/Tris
Day 2: Back/Bis
Day 3: Off
Day 4: Delts
Day 5: Legs
Day 6: Off
Day 7: Off

Thanks in advance!

[Meat_Head]

B by far.

[Pats Fan]

Neither - hit each bodypart twice per week. upper/lower or push/pull, or full body for that matter.

[Meat_Head]

Neither - hit each bodypart twice per week. upper/lower or push/pull, or full body for that matter.

:withstupi

That'd be much more effective

[randy1234]

I thought you only want to hit each part once a week and work out 4 times a week at most.

[Meat_Head]

I thought you only want to hit each part once a week and work out 4 times a week at most.

That's what Weider want you to think!

[randy1234]

How bout this then

Day 1:Chest/Tis/Delts
Day 2:Back/Bis
Day 3:Off
Day 4:Legs
Day 5:Repeat

[Meat_Head]

How bout this then

Day 1:Chest/Tis/Delts
Day 2:Back/Bis
Day 3:Off
Day 4:Legs
Day 5:Repeat

Looks excellent!

[Pats Fan]

I thought you only want to hit each part once a week and work out 4 times a week at most.

Nope - the only reason bodypart once per week routines came into vogue is because juice-mongering bbers were doing them - so M & F printed those silly routines, and natural lifters figured they should do them also.

Try one of the following, or something similar:

I would suggest either a push/pull, upper/lower, or full body routine. For example,

push/pull:

Day 1 - Barbell flat bench, full ATF squat, weighted dips, overhead squats
Day 2 - conventional deadlift, pull-ups, bent-over rows
day 3 - off
day 4 - Incline bench, front squat, push press, close-grip bench
day 5 - chins, RDLs, t-bar rows
day 6 and 7 - off
repeat

upper/lower

day 1 - flat bench, bent-over rows, dips, chins
day 2 - conv dead, bulgarian split squat
day 3 - off
day 4 - incline, pull-ups, close-grips, t-bar rows
day 5 - full squat, RDL, lunges


full body


day 1 - conv dead, incline bench, pull-ups, split squats
day 2 - off
day 3 - flat bench, bent-over rows, full squats, weighted dips
day 4 - off
day 5 - push press, power cleans, chins, close-grips
day 6 and 7 - off

Just examples.

[rbtrout]

What about a 3 day split with similar exercises?
Monday
squats
bench
bentover rowing

Tuesday
off

Wednesday
deads
standing OHP
pullups

Thursday
off

Friday
power cleans (or squats again)
incline bench with dbs
bentover rowing

I use a similar routine and get killer results.

[Pats Fan]

What about a 3 day split with similar exercises?
Monday
squats
bench
bentover rowing

Tuesday
off

Wednesday
deads
standing OHP
pullups

Thursday
off

Friday
power cleans (or squats again)
incline bench with dbs
bentover rowing

I use a similar routine and get killer results.

Yup, I do something similar as well. I pretty much use instinctive training - every time I hit the gym, I do something different - but each workout looks something like what you posted. I will usually throw in either dips, close-grips, or rack lockouts at the end. Also, I will usually throw in either RDLs, OH squats, RDLs or good mornings as well. So I will have 3-4 main exercises, then 1 or 2 low volume exercises at the end, depending upon how I feel. Three full body sessions per week using p-lifts and/or o-lifts is plenty, especially for us old-timers (I'm 36).

[Pats Fan]

How bout this then

Day 1:Chest/Tis/Delts
Day 2:Back/Bis
Day 3:Off
Day 4:Legs
Day 5:Repeat

randy, that's certainly much better than your original routine, IMO. Although I do something very close to what trout mentioned above, in my early 20's, I did the following w/ good results:

chest/delts/tris
back/bis/legs
rest
repeat
lifting 5-6 days per week. When you're young, you can recover more quickly, and it's tougher to overtrain. However, I'm not a big believer now in hitting delts, triceps and biceps directly - hitting them indirectly w/ big lifts, IMO, is the better way to go.