Workout

[DCF]

Hey, I need a little help.

I want to workout every single day of the week, and I have the option to, so would it be good or bad?

I find when I have days combined, such as Chest/Tris and Back/Bis on different days, I can't focus on "one muscle." I do back, then biceps. I find I can't do as much as I normally would when I work my biceps, so I'm thinking a seperate day for them to get full control.

Here's how I'd work it out:

Monday-Chest
Tuesday-Biceps
Wednesday-Shoulders
Thursday-Triceps
Friday-Back
Saturday-Abs
Sunday-Legs

My friend uses this workout and has been over around 1 year and 4 months. And he's HUGE.

It gives me the same rest time per week for each muscle, plus I have each day to focus on every muscle instead of worrying about not having enough time to get a certain excersize in for my second muscle.

[getfit]

why seperate arm day oh dear! i don't like people working way to much their upper and not enough their lower.What do you do for legs?

[DCF]

why seperate arm day oh dear! i don't like people working way to much their upper and not enough their lower.What do you do for legs?

Squats, leg press, calf raises, front leg extensions, back leg extensions, and sometimes leg curls.

Those aren't the order I do them in.

[getfit]

set/rep range?

[DCF]

set/rep range?

Squats - 5x10-15
Leg Press - 3x10
Seated Calf Raises - 3x25
Leg Extensions - 3x10
Back Leg Extensions - 3x10

With squats I'm currently trying to get size, not strength. So I'm at a high rep range now. I'll dring it down to maybe 6-8 within a couple months.

I might also stop the leg press since the muscle is already being covered in my workout.

[Anthony]

It makes sense that you can't curl as much after training back. Why? BECAUSE YOUR ARMS JUST GOT WORKED. So if they are getting the work, who cares about the weight you curl? Think about the big picture and not your ego.

I think it's a crap routine and I wouldn't recommend it to anyone.

[DCF]

It makes sense that you can't curl as much after training back. Why? BECAUSE YOUR ARMS JUST GOT WORKED. So if they are getting the work, who cares about the weight you curl? Think about the big picture and not your ego.

I think it's a crap routine and I wouldn't recommend it to anyone.

Why is it crap?

My back is being worked, maybe my arms a little bit, but not everything. I'm tired all around, not sore from "working my biceps."

[TwiloMike]

I don't like your workout plan either. It seems extremely inefficient. When you work out back you hit your bis as well, and in no small way. When you hit chest, same goes for tris. Giving them separate days is overkill, imo. Abs certainly don't need their own day. You actually plan on going to the gym to do some 8 sets of abs and leave? Throw them in with another body part. Your workout can easily be combined into 3-4 days. Post a pic of this huge friend of yours. I'm curious how far that workout got him.

[scission]

I agree with TwiloMike - You need to hit tri's the same day as chest and hit bi's the same day as back. You're already working those arms anyway! Might as well be efficient about it and work them all the way on the same day.

[Anthony]

Why is it crap?

My back is being worked, maybe my arms a little bit, but not everything. I'm tired all around, not sore from "working my biceps."

Here is why it's crap: take a look at bodybuilding routines before drugs became popular. Now take a look at bodybuilding routines after drugs became popular. Big difference eh?

Also, if you're tired after doing one exercise, maybe you should incorporate some gpp to improve your work capacity. But I'm guessing you'll do more than one back exercise and not complain about that ......

[DCF]

I don't like your workout plan either. It seems extremely inefficient. When you work out back you hit your bis as well, and in no small way. When you hit chest, same goes for tris. Giving them separate days is overkill, imo. Abs certainly don't need their own day. You actually plan on going to the gym to do some 8 sets of abs and leave? Throw them in with another body part. Your workout can easily be combined into 3-4 days. Post a pic of this huge friend of yours. I'm curious how far that workout got him.

He's to the left in the black wifey.

[TwiloMike]

Your friend isn't huge. Compare your friend's build with Anthony's (his avatar is his own body). Anthony is also knowledgeable through research, not just trial and error or hearsay. Trust Anthony.

[TwiloMike]

I agree with TwiloMike - You need to hit tri's the same day as chest and hit bi's the same day as back. You're already working those arms anyway! Might as well be efficient about it and work them all the way on the same day.

Another way you can do it, and I'm finding it to be extremely effective is with a BGB split http://www.wannabebig.com/article.php?articleid=255 which throws arm work to the two split leg days.

[DCF]

Your friend isn't huge. Compare your friend's build with Anthony's (his avatar is his own body). Anthony is also knowledgeable through research, not just trial and error or hearsay. Trust Anthony.

It seems like my friend's lifts are similar to Anthony's. I read a little bit of hos journal(Friday, May 27th) and his deadlift max was 405x5. My friend is currently over 500 I think, or maybe around 475. I'll have to ask him again.

My friend has only been at this 1.4 years, and I think he IS huge for how long he's been at it.

[TwiloMike]

It seems like my friend's lifts are similar to Anthony's. I read a little bit of hos journal(Friday, May 27th) and his deadlift max was 405x5. My friend is currently over 500 I think, or maybe around 475. I'll have to ask him again.

My friend has only been at this 1.4 years, and I think he IS huge for how long he's been at it.

Anthony's latest is 550x1 DL max. In either case, it's good that your friend is seeing progress, being that he's a relative n00b that isn't surprising even with an inefficient routine. Give it some time, see what he looks like when he loses the fat that covers him now. You asked for our opinions on your routine and it is extremely inefficient by most people's standards and it was explained why.

[DCF]

Anthony's latest is 550x1 DL max. In either case, it's good that your friend is seeing progress, being that he's a relative n00b that isn't surprising even with an inefficient routine. Give it some time, see what he looks like when he loses the fat that covers him now. You asked for our opinions on your routine and it is extremely inefficient by most people's standards and it was explained why.

Thanks for the info. He isn't covered in fat, he's still trying to gain. I'm just copying what he's saying to me now. Thanks though, I'll probably stick with my routine instead of his since his "isn't good enough."

[Anthony]

I don't wanna compare my size or strength to your friend's as a way to justify my opinion on his/your workout. There will always be someone bigger/stronger (or smaller/stronger!!) and the minute we start to flex our internet muscles is the minute we lose focus of what's important.

The routine sucks. He got big and strong DESPITE the routine, not because of it. If he has a legit 500+ deadlift (no straps, from the floor) in 1.4 years of training like a bodybuilder, he should seriously look into powerlifting!

[CODmasterJYK]

First off. Your friend's not huge.

Plus, are you sure he can deadlift 500+? Cuz he sure doesn't look like he can. Or are you just feeding us bull****. (maybe your friend is feeding you bull****). I mean, your friend does not look like he can deadlift 500+.

I'm not trying to start a fight or anything, but I just had to point that out: he does not really look like he can do that.

Perhaps he's using the wrong kind of form in deadlifting.

But bottom line: that routine is inefficient. Through research and trial-and-error, the professional bodybuilders of this forum and of the wannabebig.com website have established the fact that compound routines are superior to routines that isolate 1 or 2 muscles per day. Moreover, you should have 3-4 rest days. From what I heard, if you do that your kidney will eventually be to depleted to heal your muscles by the 3rd day of exercise.

The only reason why your friend might have had progress with this routine is because he is a newbie (noobs are able to make a lot more gains in a given time interval than other weightlifters).

So bottom line, I suggest BGB or WBB1. They are good routines.

[DCF]

First off. Your friend's not huge.

Plus, are you sure he can deadlift 500+? Cuz he sure doesn't look like he can. Or are you just feeding us bull****. (maybe your friend is feeding you bull****). I mean, your friend does not look like he can deadlift 500+.

I'm not trying to start a fight or anything, but I just had to point that out: he does not really look like he can do that.

Perhaps he's using the wrong kind of form in deadlifting.

But bottom line: that routine is inefficient. Through research and trial-and-error, the professional bodybuilders of this forum and of the wannabebig.com website have established the fact that compound routines are superior to routines that isolate 1 or 2 muscles per day. Moreover, you should have 3-4 rest days. From what I heard, if you do that your kidney will eventually be to depleted to heal your muscles by the 3rd day of exercise.

The only reason why your friend might have had progress with this routine is because he is a newbie (noobs are able to make a lot more gains in a given time interval than other weightlifters).

So bottom line, I suggest BGB or WBB1. They are good routines.

First off, I've seen him do it before with correct form. He has a VERY strong back. It's probably his best muscle. I'm not feeding you bull****, I don't give a **** if you believe me or not. Don't, go for it. See if I really care.

And personally, I can't STAND WWB1. I don't feel like driving 20 minutes to the gym on day 5 to do 3 sets of bicep excersizes, then drive another 20 minutes home wasting gas. I'd feel like I did absoultly nothing whatsoever at the gym. I wouldn't be surprised if the workout lasted 20 minutes. And you're supposed to GAIN from that? WTF!?

I'm done, I'm sticking with MY routine. I don't care what Arnold S. or even Mr.Knowitall Anthony says, from being at the gym just over 2 months and using my friends/and my routine, I've been more than satisfied.

[scission]

Lol.

[KFeld]

Don't ask the question if you're not going to listen to the answer. All the people here are trying to do is help. If you dont wan't it, then best of luck to you and your current routine.

On a side note, I can almost assure you that Day 5 on WBB1 will last longer than your Day 6 - Abs workout.

[TwiloMike]

And personally, I can't STAND WWB1. I don't feel like driving 20 minutes to the gym on day 5 to do 3 sets of bicep excersizes, then drive another 20 minutes home wasting gas. I'd feel like I did absoultly nothing whatsoever at the gym. I wouldn't be surprised if the workout lasted 20 minutes. And you're supposed to GAIN from that? WTF!?

But... didn't your friend get HUGE by having a bicep da, an ab day, and a tricep day? That's what you were contemplating doing when you started this thread. What is it that you can't stand about WBB1? It packs all you need to do into 3 days. BGB does it in 4 days. Both are very efficient.

I'm done, I'm sticking with MY routine. I don't care what Arnold S. or even Mr.Knowitall Anthony says, from being at the gym just over 2 months and using my friends/and my routine, I've been more than satisfied.

Out of curiosity what is YOUR routine? I imagine it's different from the 7 days/week your friend is using.

[Anthony]

You ask for advice, we respond graciously. It's not what you want to hear, so you insult us.

Maybe some day you'll take your head out of your ass ...

[Gilles1975]

I tried the BGB routine and I have to admit that I feel the same way as the original poster, I get too tired to do justice to all the excercises. So I have come up with my own routine, and I'll explain it a little:
Day 1
HAMSTRINGS/GLUTES:
Deadlifts 4x8
Leg curls 3x8
CALVES GASTROCS:
standing calf raises 3x16 & 2x12

Day 2
PECS:
Flat bench 3x12
Flat bench 4x10
Incline cable flys 3x10
FRONT DELTS:
Shoulder Press 2x8
TRICEPS:
Skullcrushers 3x10
LATERAL DELTS:
Standing side laterals 4x8

Day 3
Back:
Bent over rows 3x10
DB Lying rows 3x10
BICEPS:
Hammer curls 3x10
Barbell Curls 4x8
CALVES SOLEUS:
Seated calf raises 3x20 & 3x16

Day 4
QUADS:
DB Side Lunge 3x8
Squats 3x10
Leg press 3x10 & 4x8

Day 5
HAMSTRINGS/GLUTES:
Deadlifts 4x10
Leg curls 3x10
CALVES GASTROCS:
standing calf raises 2x16 & 2x12 & 1x10

Day 6
PECS:
Flat bench 3x10
Flat bench 4x8
Incline cable flys 3x8
FRONT DELTS:
Shoulder Press 2x10
TRICEPS:
Skullcrushers 2x10
Skullcrushers 3x8
LATERAL DELTS:
Standing side laterals 2x10

Day 7
Back:
Bent over rows 3x10
DB Lying rows 3x10
BICEPS:
Hammer curls 3x10
Barbell Curls 4x10
CALVES SOLEUS:
Seated calf raises 3x16 & 3x12

Day 8
QUADS:
DB Side Lunge 3x8
Squats 3x10
Leg press 3x12 & 4x10

9 Rest

I only have a day off every nine days, but the important thing is that each muscle group gets 3 days to recover until the next time I work that muscle group. And apart from BB I lead a very sedentary life, I'm a writer and I work at home sitting down all day, so I get more than enough rest as it is. I really like this routine because it works for me, and thats the important thing, not what other people do, but what is best for you. I also work out at home so I can do whatever routine suits me without having to fit it around other lifters.
Every muscle gets worked every 4 days, with a little variation bewteen the two workouts.
I much prefer this way of working out because it allows me to go hard at every muscle, rather than doing squats and being too tired to really make an effort with biceps, which is what happened when I tried BGB, I hated the feeling of not really working my biceps, and even though I finished the workout it felt as though I'd only done half of it, my biceps felt unworked.

[Anthony]

So you can go hard on squats and still have some energy for leg press, but not for bicep curls?