week 1: monday-chest, back
wed-bi, tri, shoulders
week 2: bi, tri, shoulders
how does this look? i am a little lost right now and need some help trying to gain 15 lbs of muscle!!! i do 4-5 sets on major groups (squats, bench, etc...) and 3-4 sets on minor(bi's, leg extensions etc....). i normally rep 4-8. please help me!!
I'd like to see a rest day in there, but looks ok.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
Bear in mind that even though you are training different body parts on consecutive days, you only have one recovery system-one nervous system, one endocrine system, one immue system-and these can only be taxed so much before they will shut down your muscle building efforts. I would suggest you move towards a full body or at least a push-pull, upper-lower body routine, done 2-3 times a week. Focus on the compound lifts-full squats, deadlifts, bent over rows, overhead press, dips-ones that work more than one part of the body. Dont hold back on any set, but push for all you are worth. keep a training journal and strive to add weight and reps each time. Do a wide variety of reps-high rep squats will change your physique over time. Eat 5-6 times a day, small frequent meals, with wholesome food, drink plenty of water.
Last edited by Keith Wassung; 01-07-2005 at 08:49 AM.
push-pull? any isolated lifts?