I have been training my entire upper body for one hour about three times a week. I am posting this thread because I am considering breaking it up a little bit, meaning perhaps training more days, but using less time, and focusing on particular muscle groups on different days. Do you guys break it up by muscle group, and, if so, how?
You can substitute the lift above for a variation of the lift, it's just a simple vertical/horizontal push/pull. You can do volume, you can do low reps, just stick with one exercise in that plane of motion.
H: 5'7" W:185
Goals: 495 -315 -585
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Ive gotten pretty good results from a push / pull split. Wednesday is my pulling day saturday or sunday (depends on how much homework i have) is my pushing day. I work hard for around an hour for each workout.
Starting weight - 170-175
Starting height - 6 foot 2.5
Current weight - 200 - 205
Current height - 6 foot 3
Months lifting - 13
Don't neglect your legs, or you'll end up like "Carrot Top" ~ comedian who has built a nice upper body, but still has "toothpick legs."
This has worked wonders for me. It's an every other day routine, so you lift 3 times every 6 days.... for awhile in the summer I was doing bodyweight complexes on the off days, but canned that about a month ago.
Main Lift: Bench
Accessory: Overhead Press (standing), Bicep Curls, Shrugs for Traps
Main Lift: Dead Lift
Accessory: Cable Rows, Tricep Extensions (w/ cable) , Abs
Main Lift: Squats
Accessory: Straight Leg Dead Lifts, Calf Raises, HIIT Cardio
Last edited by Iplan; 10-31-2010 at 07:48 PM.
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Monday: Chest / Abs
Wednesday: Back / Biceps
Friday: Shoulders / Triceps
You could also do something like this:
Monday: Chest / Back
Wednesday: Shoulders / Abs
Friday: Biceps / Triceps
Is there any particular reason why you do not train your lower body? Do you have an injury?
Ive had the best results by getting more rest actually. Strength wise and size wise. One day for pressing/vertical pulling and one day for benching/horizontal pulling per week.
Like others have mentioned, if you are not training your hips and legs, you'd better start if you want to see the full benefits of your upper body training. Simply doing squats will make your upper body training more effective, far more effective than playing with splits and frequency.
But, for some of these "upper body only" guys, simply adding a squat will increase their production by a large margin. It is probably easier to convince them to throw in a couple of sets of squats than it is to tell them to include squats, stiffies, and deadlifts. Keep it simple for them to include productive lifts and theyb will be more likely to try it for themselves. Once they see the progress they make by including squats, it won't be hard to convince them to try other big movements.
I have a question about dumbbell squats (held down by the side) if any of you can answer. I do these at home by myself, but my problem is they are too easy with too light a weight, but when I do it, with say 55's, it is a little heavy on my arms, and it is hard to get all of the tension focused on the legs. Do you guys have any experience with this?
For other exercises that you can do at home with limited equipment you might want to try the following:
- Walking lunges (dumbbells)
- Weighted step-up's (dumbbells)
- Stiff Leg Deadlift (dumbbell or barbell)
- Clean and Front Squat (barbell)
- Plyometrics or Sprints
Mon: SOHPress 531, Dipsx75, Pull Upsx50. Tri-set of: JM Press, lat pull downs and lateral raises 3x15
Tues: DL 531 + mixed lower body accessory, abs
weds: jumping/plyometric work, light energy conditioning and stretching
Thurs: Bench 531, Incline Bench 5x10, Kroc Rows. Tri-set of Chest supported rows, tiger push ups and front raises 3x15
Fri: Squat 531t + mixed lower accesory work, abs
Saturday: Tricep and Bicep supersets til 100 reps each.
Last edited by Raleighwood; 11-01-2010 at 06:55 PM.
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