Re: Pumping Iron with Zemekone and Icehog3
 

Bao this is a loaded question. Who says doing a body split is in fact the best way to workout? Why not try full body workouts? Something to think about.

A good way to set up a routine around a body split is by using a push/pull routine. For example for arms a pulling excercise would concentrate on biceps while a pushing excercise would concentrate on triceps. Chest/back push would be bench, pull would be bent over rows. I really like splitting my workouts like that and it just seems to be more functional then a pure body split.

Re: Pumping Iron with Zemekone and Icehog3
 

abs are not a big muscle group

big muscle groups: chest, back, legs
supporting for:
chest: shoulders and triceps
back: biceps and shoulders

that was the lazy mans answer

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the input Kristos. I was doing a full body workout but got tired of the same old thing so I changed it to 2 parts a day...again..I just lift the weights..I don't actually know what I'm doing..kinda like smoking cigars :D

Thanks Gerry..

Re: Pumping Iron with Zemekone and Icehog3
 

bao, how many days a week are you goin in...

Re: Pumping Iron with Zemekone and Icehog3
 

right now..consistently 3x cuz I've usually got 1 softball game during the week and practice.. Yes I play slowpitch softball. :D

Re: Pumping Iron with Zemekone and Icehog3
 

For me I try to stick with 1 program for as much as 6 months. I understand you get bored but if you are just getting back in then you should build a strong foundation first on one routine. Then change it up.

Re: Pumping Iron with Zemekone and Icehog3
 

1st day: chest, tri, shoulders, abs
2nd day: legs
3rd day: back, bis, traps, abs

Re: Pumping Iron with Zemekone and Icehog3
 

I'd be lucky if I kept up for 6 months without taking a 1 month break..
I feel like a :su

(ok I just wanted a reason to use that smiley :D)

3 exercises per muscle at 3 sets while increasing weight or just find one weight I can hold for 3 sets?

Re: Pumping Iron with Zemekone and Icehog3
 

you dont plateau after 6 weeks?

bao what are you trying to do with your body?

Re: Pumping Iron with Zemekone and Icehog3
 

Not a bad split. Id go with this.
Day#1 Week #1 Shoulders Tris
Day#2 Back
Day#3 Chest Bis
Day#1 Week #2 Squat
Day#2 Shoulders Tris
Day#3 Back
Day#1 Week #3 Chest Bis
Day#2 Legs
Day#3 Shoulders Tris
Day#1 Week #4 Back
Day#2 Chest Bis
Day#3 Legs

But Bao is going for abercrombie look so i ultimately recommend;
day #1 Leg press super set with bicep curls, after a week or two totally skip all leg activity and just o some calves.
day#2 Bench press super set with triceps then biceps. At least 6-10 working sets on flat bench. Eblows flarred of course.
day #3 More bench at least 40 working sets for biceps. Triceps and calves. maybe some shoulder pressing. If done recommendations is to use half reps and wide grip or bar. Or use dumbbells altogether and shorten range as much as possible.

Re: Pumping Iron with Zemekone and Icehog3
 

Not look like Tom...My gawd he's a big boi!

just stay strong and I would like to lose some weight...Ideally I've love to shred up but I like fried fatty food too much :su

Re: Pumping Iron with Zemekone and Icehog3
 

whats wrong with that workout? thats my workout spot on except that you add in 300 reps of decline crunches, 300 reps of regular crunches, and 5 sets of 5 min planks... :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r Yeah that's it..I want the Abercrombie after 20 years of eating fried foods look wait..I already got that..:r

Re: Pumping Iron with Zemekone and Icehog3
 

personally i dont think you can get that abercrombie look goin in 3 times a week... but what do i know?

Re: Pumping Iron with Zemekone and Icehog3
 

Once I see signs of a plateau I take a week off. Most of the time it works out to being around 6-8 weeks then I take a week off. No sense in still lifting balls to the wall if I'm not seeing gains. My workouts are rotated as far as exercises, intensity of lifts, rest times and reps/sets to prevent plateauing. For a beginner I wouldn't be worried about plateauing quickly.

A beginners problem is they don't stick with a workout long enough to see results. 6weeks for a beginner is not enough time to benefit maximally to a routine. :2

Re: Pumping Iron with Zemekone and Icehog3
 

Hit the gym today for the first time in about 3 weeks! Worked out harder on bench than I have in a good long while. Did some back and legs along with the chest. Working legs wore me out today. Tried pull throughs for the first time today. Seemed to do a lot for my lower back. Is that where it is supposed to effect? I'm going again tomorrow, but focus entirely on chest/abs. I gotta lose this flab.

Re: Pumping Iron with Zemekone and Icehog3
 

Did Core Synergistics today...that is one tough workout. I have a 5k in the morning

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck in the run, James. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I hit them gym this afternoon, which is rare. I'm normally one for the 6:30 am class.

today's Crossfit WOD was:
Clean
hang clean
split jerk

6 reps of each, then 5, 4...
200m run between each round

Started out with 115#, went down to 95# after the first round. Time was 17:10

I've been trying to supplement my workout with a little extra chest work, so I hopped on the bench for 4 sets to failure once I caught my breath.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Tom...my knees have been a little sore lately, so I will take it easy. :tu