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Thread: From 1x muscle group a week to 2x

  1. #1
    Wannabe Rick James Genacide's Avatar
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    From 1x muscle group a week to 2x

    Currently I am doing WWB1, so I'm doing 1 muscle group a week. After reading Lyle McDonald's article
    http://www.wannabebig.com/article.php?articleid=211

    I want to try doing a muscle group 2x a week. So how would I break WWB into a 2 day workout plan Monday, Tuesday, then again Thursday, Friday, from its current Monday, Wednesday, Friday plan?

    Chest, Back, and Leg Monday then Shoulders and Arms Tuesday?
    or
    Chest, Back Monday then Legs, Shoulders and Arms Tuesday?
    or something else?
    "Those who would give up essential liberty to purchase a little temporary safety, deserve neither liberty nor safety." -- Benjamin Franklin

  2. #2
    Go Heels! MixmasterNash's Avatar
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    Why not a functional or directional split?

    E.g.:
    1. Push/pull vertical plane
    2. Posterior chain/pulling
    3. Push/pull horizontal
    4. Squatting/pushing

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  3. #3
    Tony Gentilcore
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    Quote Originally Posted by MixmasterNash
    Why not a functional or directional split?

    E.g.:
    1. Push/pull vertical plane
    2. Posterior chain/pulling
    3. Push/pull horizontal
    4. Squatting/pushing
    I agree. I think 2 upper body days and 2 lower body days would be a much more efficient way to train. Stick to compound lifts and throw in a few sets of the smaller muscle groups if you feel you HAVE to hit your biceps, etc.

  4. #4
    Licking his wounds Antonious's Avatar
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    I'd like to see a routine that's based off 2x a week or the
    1. Push/pull vertical plane
    2. Posterior chain/pulling
    3. Push/pull horizontal
    4. Squatting/pushing
    type if anyone has one to post.

  5. #5
    Go Heels! MixmasterNash's Avatar
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    See the westside program for an upper/lower and load/speed breakdown.

    As for my suggestions, here's an example
    1: OH press or dips, pullups
    2: deads, olympic lift variations
    3: bench, row
    4: squats, lunges

    Do about 25-50 total reps per motion, broken into about 5-10 sets. I see no reason to do more than 1 or two kinds of exercise in a given workout for general strength or muscle growth purposes. Indeed, just dips and chins is a favorite of mine because it's very convenient -- I use the same weight belt for each -- and I don't waste time loading and unloading bars or changing exercises.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  6. #6
    Licking his wounds Antonious's Avatar
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    Is westside a powerlifting or bodybuilding routine?

  7. #7
    Senior Member wrestlemaniac's Avatar
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    Quote Originally Posted by MixmasterNash
    Why not a functional or directional split?

    E.g.:
    1. Push/pull vertical plane
    2. Posterior chain/pulling
    3. Push/pull horizontal
    4. Squatting/pushing
    I'm lost (I feel like such a n00b now).

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