Mi mision gyVictarHugO nopõpR 16, 2011 18 pagos http://www. intense-workout. com/overtraining. html Workout Routines and Splits – weightlifting and bodybuilding programs Workout routines are What exercises, hovv many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines.
A workout Split is a term given to how you Split up your workout. What days you do What muscle on. For example, doing biceps back and legs on Monday, and oing triceps shoulders and chest on Thursday is a workout Split. Here Will give you some sam le workout routines, the routine use, and tell you how One rule when maki sure to Split it so that Monday, then triceps out routine. PACE 1 to View nut*ge eigh rko programs is to make Doing chest on ders on Wednesday Will overtrain your triceps. Why?
Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of3 things when making your workout routines and splits: ) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it’s ok if the secondary muscles get worked that day, because your do Swipe to page doing them anyway. 2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you.
For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday. and biceps Monday with chest, and back Wednesday or Friday. 3) This is personally What prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday. Sample Splits Coming up with weightlifting workout routines and splits and programs isn’t really rocket science, once you understand the basics you can create Your own.
But, here are a few sample Split routines and programs offthe top of my head have either used at one time, or are commonly used by other people Monday – ChesVTriceps Tuesday – off Wednesday – Biceps/Back Thursday – off Friday – Shoulders/Legs Saturday – off Sunday – off Monday – Chest/Biceps Wednesday – Shoulders/l_egs Friday – Back/Triceps Monday – Chest/Back Tuesday – Shoulders Wednesdav – off 20F 18 ou want to workout which is why these are just samples, not splits you have to use.
Sample Welghtlifting Workout Routines This is hard. There are so many exercises for each muscle, and so many ways to Split them up and make a routine out of them. So instead oflisting 10,000 workout routines, 1’11 just list what I think are the most effective muscle building exercises for each muscle and later on yau can decide which to use in your own workout routines. Chest Flat Bench Press Incline Bench Press Flat Bench Dumbell Ayes Incline Dumbell Flyes Back Deadlift Lat Pulldown (or weighted pull ups)
Seated Cable Row Bent Over Barbell Row Bent Over 1 Arm Dumbell Rows Biceps Standing Barbell Curls Preacher Curls (with dumbells or barbell) Seated/Standing Dumbell Curls Triceps Tricep Press Down Dips French Press Lees 8 probably my favorite. Remember, l’m not selling this. Its just what I do. l’m not saying because do it and it works for me, that you should do it and that it Will work for you. Monday – Chestnriceps Tuesday – Legs Wednesday – off Thursday – Shoulders Friday – Back/Biceps Flat Bench Press 4 sets Incline Hammer Strength Machine 2 sets Dumbell Flyes 2 sets Deadlift 3 sets
Lat Pull down 3 sets Seated Cable Row 2 sets Standing Barbell Curls 3 sets Preacher Curls (with dumbells) 1 set Tricep Press down 2 sets Dips (weighted) 2 sets Legs Squats 4 sets Leg Extension 2 sets Leg Curl 2 sets Seated/Standing Calve Rai al (2 or 3 sets each way) 4 18 couldn’t get into a groove so to speak. So went to the next best thing to free weights (by the way, free weights are the best thing for building muscle mass) which are hammer strength machines.
They are the closest thing to free weights, and I happen to lave the incline hammer machine, so I use it. Why do you do so little? Wouldn’t you be better off doing 10 sets for biceps or doing 15 sets for the chest? Nope, I tried that and it didn’t work. After trying a bunch of diferent workout routines and programs, I discovered that the one am using now works, so use it. 10 sets for biceps might work for you but it doesn’t for me. For more information on this, read the Important Facts section where explain this in more detail.
If you did for example, bíceps and back on different days, or triceps and chest on different days, would you do more for the secondary muscles, biceps and triceps? This is hard to answer. You see, never did triceps on a different day than chest, or biceps on a different day than back. Like I said, this routine works for me, so stuck with it. But would guess, if I did them on different days, would probably end up doing a few more sets for biceps and triceps. Is this Still your current routine?
Not exactly. Over time some changes have been made. To See all of the details of my current workout, go here: my weight training program In the original workout routines article, explained the basics of how to creat training program In the original workout routines article, explained the basics f how to create a weight training program and showed a few examples. At the end, I also included What my own weight training program was at the time. The thing is, wrote that article quite a while ago.
As of right now, my routine is not the same as it was then. Don’t get me wrong here, there is absolutely nothing bad, wrong or out of date about that workout routine (or any of those routines) in any way whatsoever. It’s just that over time, my weight training program has changed a little. The main reason being that ifyou’re Still doing the exact same exercises in the exact same order on the exact same days or the exact same reps using the exact same weights over the course of a few years… you most likely aren’t getting any results.
For the most part, the core of the original routine is Still basically the same. However, some exercises have changed, and some of the days work certain muscles have changed as well. So, first 1’11 give a quick overview of what my current weight training program is. After that, Ilm going to take you through each day, each muscle group, and each exercise to explain every single aspect of the workout. Like mentioned in the original workout routines article, l’m not howing this to you as if it were the «Greatest Workout Program In The World. It’s just what I do. Feel free to use it as is, or feel free to change thin 60F 18 free to change things around to suit your own preferences. l’m not trying to sell it to you. You don’t have to use it. But, Will it work for you? My guess is probably. Why? Because it’s pretty much based on What think are the 3 most important weight training principles… compound exercises, rest and progression. My Current Weight Training Program Monday: Chest and Triceps Flat Bench Press – 4 sets Incline Dumbbell press – 3 sets Dumbbell Flyes – 2 sets
Dips -3 sets Cable Press Downs – 2 sets Tuesday: Back and Biceps Pull-ups – 4 sets Bent Over Barbell Row – 3 sets Seated Cable Row – 3 sets Barbell Curls – 3 sets Seated Dumbbell Curls – 2 sets Wednesday: OFF Thursday: Shoulders, Traps and Abs Seated Barbell Press – 4 sets Single-Arm Lateral Rases – 3 sets Barbell Shrugs – 4 sets Various Weighted Crunches and Hanging Leg Raises Friday: Legs probably a lot of similar looking routines out there, and with good reason. Simple is What works.
Like I said befare, the only real keys to an effective weight training program is the right exercises, the ight amount of rest/recovery, and the constant push towards progressing. Now that you have an idea of What my routine looks like, let’s go through it all from top to bottom so I can hopefully answer any possible questions you have now, or may have in the future. My chest workout starts with, big surprise, the bench press. It seems most people’s weight training program begins with chest, and that chest workout begins with the bench press. This is why Monday is usually the most crowded bench press day in most gyms.
I start with 2 warm-up sets, and then I do my 4 real work sets. The first work set can almost be considered somewhat of a warm up Still, because I am using a weight I can probably do 12 reps with, but stop at 10. The second set increase the weight and try to get 10 reps, and here 10 reps is really all can do. The same goes for the third set, when I Increase the weight and go for 8 reps. And just like the others, the forth set increase the weight again and go for 6 reps. Because lim going to failure or pretty near to failure on those last 3 sets, always have someone spot me.
For anyone wondering, «failure» is when you are at the point where you absolutely can’t o another rep. When this hap 18 «failure» is when you are at the point where you absolutely cant do another rep. When this happens during something like bicep curls, there’s very l’ttle to worry about. When it happens du ing the bench press, you can, ya know, kill yourself. So, the SOWTTOTD (super-0bvious-weight-Trahing-Tip-0f-The-Day) iS… be sure to have someone spot you if you think there is even the slightest chance you’re going to need it. Back to my bench press routine.
My goal here is to, while increasing the weight each set, end up doing reps of 10, 10, 8, . Sometimes I get something more like 9, 8, 5,3 or 10, 9, 7, 4. However, my goal is to get an exact 10 10 8 6. work as hard as can to reach those reps. Sometimes it takes a week, sometimes a month, sometimes more. But, when I finally reach that goal, it means it’s time for me to increase the weight lim lifting on each set. When this time comes, usually increase each set by 5 pounds. Once I do that, just start this whole cycle all over again and basically just work my ass off to get 10, 10, 8, 6 with these new heavier weights.
Once do that, increase it all over again. Remember when mentioned «progression» as one of the keys to an effective weight training program? Well, What I just described above is exactly that. Whether it’s 1 extra rep, or 5 extra pounds, it’s that type ofweight training progression that builds muscle. This is pretty much What do with every exercise (although the number of se that builds muscle. This is pretty much what do with every exercise (although the number of sets/reps may be different). I’m mentioning that so don’t have to repeat this over and over again for each exercise. From there move on to 3 sets of incline dumbbell presses.
For y chest workout, like to do something flat, something inclined, and something that isn’t a press. For incline dumbbell presses, I personally prefer using a Iower incline than is typically used. Since the first time did them, always found the typical incline bench setting to be too high. My shoulders always felt like they were brought into the exercise a little too much. Because of this, usually use the bench setting one notch below that. Again, this is just a personal preference. 1’11 usually try for reps of 10 8 6. Now would probably also be a good time to mention the recurrence of the numbers 10, 8 and 6.
You’ll notice me using those specific numbers when talking about reps for basically every exercise. And it’s not just me either, you’ll see these same 3 numbers show up in other workout routines as well. The reason is not because they are magical weight training program numbers. Its just that a person looking to increase muscle would ideally want to stay within the 6-10 rep range most of the time. Most people, including myself, prefer aiming for the even numbers, which would of course be 10, 8 and 6. Is that any better than making your goal to reach reps of 1 1,
