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A few questions

Gymaholic

By Gymaholic
in General chitchat

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Gymaholic Junior member

Gymaholic

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Yo guys, so I changed my routine for one last time after doing some more research and reading FOTR's awesome tips :) This is the last time Im changing it, from now on im going to be really consistent.

Anyways, The routine now is like Day 1 Day 2 Day 3 instead of Monday Tuesday Wednesday.

Day 1 Chest Tris

Day 2 Legs Abs

Day 3 Back Bis

Day 4 Rest

Rinse and repeat. I like this routine more because I can train every body part twice a week, before I could not go on fridays and sundays due to work. Now just for this program I started waking up early in the morning and going to the gym. The first question is, Should Train shoulders on Day one with chest and tris or on day three with back and bis? This week i worked them on Day 1, today is my back and bicep day and for some reason my biceps are still really sore even though I didnt work them. I think this could be because of some shoulder exercises also working the biceps im not really sure you tell me. Second question is about traps, I havent been doing specific exercises for traps and I was wondering which day i should do those on.

Now the final question is, I dont get a lot of time in the gym and on top of that I run out of energy after 1 hour to 1 hour and 15 minutes. Especially on my chest and tri days because I do quite a few exercises. I was wondering if I should lower the amount of sets i do from like 5 to 4 or even 3 for some and just do that. Or have two sets of exercises for each body part and do those once a week. Eg,  On the first day of Chest and tris for the week, I could do flat bench press along with some other exercises  and on the second day I could do incline and decline along with another set of exercises. Whatchu guys think of this? As always any feedback & suggestions are appreciated. Cheers.

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rapz Senior member

rapz

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dunno if i like back straight after legs day, if your hitting it hard, you may find it might hinder your workouts a bit, if it was me i would train day 1 & 2 then break 3rd day and be a bit more refreshed and ready to killl back day 4.

training shoulders with chest is ok, the pressing movemnts from chest is gonna work your anterior delts a bit anyway, anything more than 12 working sets for chest is overkill imo, its not a huge muscle, hit it quick and hit it hard.

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

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sore biceps after chest day - most flye movements have the potential to do that depending on how strict you are with them. really gotta watch out in the mirror what's happening with the elbow joint, if the biceps are coming in too much then you might need to drop the weight since it's supposed to be more a pec isolation exercise. might not even be your form though, whatever it is you will benefit from some good stretching at the end of each session, look up stretches for the bodyparts you're working and do them at the end when your body is warm.

 

shoulders depends. personally my front delts are kind of toast after training chest so i move on to just doing some side and rear delt work afterwards. then 2 days later on back day sometimes i feel they've recovered so i'll do something to train for a bit of power and work the supporting muscles but nothing so bad that itll take a whole week to recover from.. something like a simple few sets of mil pressing heavier weight lighter reps, and some lighter side/rear delt work. othertimes they're still recovering so just take it easy... my main goal there is to make sure they are always ready to go for the next chest day 2 days later because i really need them at their full potential then

 

limited on time - you could lower your number of sets or the other options are to do less exercises (3 exercises per main muscle group per session is usually all good) or less resting time (though when you're not used to short rests & don't do much cardio your lifts will suffer). when you are limited on time then whatever you do you gotta make sure it's effective .. lot of people go in and do flat, incline and decline bench then flyes then cable crossovers, completely destroy everything from all angles that's not what you want when you work it twice a week. split up your exercises between your 2 chest sessions

 

traps they are really important to lifts on both chest and back day. it will take few sessions of being consistent with these until you get used to it just do them at end of chest or back. some say you don't really have to train them directly but you ain't doing deadlifts and stuff at the moment right?

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

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dunno if i like back straight after legs day, if your hitting it hard, you may find it might hinder your workouts a bit, if it was me i would train day 1 & 2 then break 3rd day and be a bit more refreshed and ready to killl back day 4.

(Gymaholic correct me if i'm wrong) I think this is the guy with the knee problems so his leg day is just leg press/leg extensions/leg curls no deadlifts or squats

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jimmybro1 Veteran member

jimmybro1

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Sounds like your training approach is very similar to a Push/Pull/Legs split. 

Day 1: Push: Shoulder Press, Bench Press, Tricep Push downs... etc

Day 2: Pull: Back movements (deadlifts, rows, pull-down, pull-ups), biceps movements... etc

Day 3: Legs

Day 4: Rest 

Its pretty normal to be sore after a workout, just be sure to eat enough food, sleep enough and stretch and warmup correctly to minimise the pain and maximise recovery. 

As for set and reps I would only do 3 workings sets per exercise and try limit the number of exercises. From what I have read frequence is the dominant factor interms of training that promotes hypertropy volume also as an effect too but to lesser extent. Reducing your volume will hopefully allow you to recover better. 

For example on a Pull day you could do: 

- Bodyweight Pull-ups 3 sets 8-12 (Back)

- Bent Over Rows 3 sets 8-12 (Back)

- Biceps Curls 3 sets 8-12 (Biceps)

- Face Pulls 3 sets 8-12 (Rear Delts, Traps)

- Upright Rows 3 sets 8-12 (Traps)

I don't think you need to do shurgs or any direct trap exercises as they will be worked when you do pull-ups, rows etc.. But some people love to work there traps... so you could probably fit that in also if you like but plenty of volume already there. 

Adominals you could workout on your off/rest days, either at home or at the gym. 

I'm not sure what your goals are but this approach would be more focused on hypertropy if you want to train directly for strength there are plenty of templates out there that will focus on that more. 

You can train the front head and middle head of your delt on the Push day. 

 

 

 

 

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rapz Senior member

rapz

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lol ive always had knee problems mate this is from league and sugery not squatting.

who said i didnt squat or deadlift?  maaaaate get your facts right.

I think he means Gymaholic has the knee issues..... 

You Squat, Bro. 

oh my mistake if thats the case, knee issues are a biarch.

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Gymaholic Junior member

Gymaholic

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Yeah he means me haha. I have had knee pain for 2 year. I cant squat or deadlift. Got a doctors appointment tonight then Ill go to the physio depending o what the dr says. My leg e xercises are legg press, lying leg curl, leg extensions calf raise and one other machine i dont know the name of, yet. Sorry for the bad spelling andpunctuation i am at school on my phone.

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