BodyBuilding - is my program okay?

Galway K9

Hi,

Im training my chest and triceps on Monday and again on Friday, Is this enough recovery and training? My reason for asking is i read only one muscle group per week which seems very little for building.

I train Mondays, Wednesdays and Fridays allowing a whole days rest in between.

Remmy

Im sure you could recover from it if you were eating enough but how are you fitting in your back and legs into that if you're training 3 times a week ?

Galway K9

I just do back and legs on a wednesday...

Owen_S

Can't really tell without seeing the full routine, but if the volume is too high then twice a week might lead to overtraining.
Also, your back and legs would be better off seperated instead of doing them both in one workout.

Satanta

Try not to get into the frame of mind where more training = better results. The opposite is true for building muscle. If you train again before the muscle has recovered then you are wasting your time due to over training.

I use the following 3 day split at the moment

Monday: Chest & Tricep
Wednesday: Back & Bicep
Friday: Shoulders & Legs

Galway K9

Satanta wrote: »

Try not to get into the frame of mind where more training = better results. The opposite is true for building muscle. If you train again before the muscle has recovered then you are wasting your time due to over training.

I use the following 3 day split at the moment

Monday: Chest & Tricep
Wednesday: Back & Bicep
Friday: Shoulders & Legs

Thanks great advice, Would nto make more sense to have shoulders and back together? I need to incorporate abs also..?

Kadongy

Satanta wrote: »

Try not to get into the frame of mind where more training = better results. The opposite is true for building muscle. If you train again before the muscle has recovered then you are wasting your time due to over training.

I use the following 3 day split at the moment

Monday: Chest & Tricep
Wednesday: Back & Bicep
Friday: Shoulders & Legs

I've been pleased with my progress in a routine where I do squats in every session. Note that my squat has not progressed any faster than my bench or deadlift (relatively speaking - 60% increase in bench, 66% increase in squat, 90% increase in deadlift over 2 months), which I train in alternate sessions. So it is reasonable to think that the extra recovery is just as beneficial as training twice as much! [In my case at least.] The benefit I perceive is in the boost in hormones caused by squatting (as well as in other compound lifts).

That said, I will probably stop squatting on the same day that I deadlift in a couple of weeks, and expand my routine a bit. Squatting every other day is very punishing regarding deficiencies in form [especially when one leg is a bit longer than the other ] and I have found myself taking days off because of a sore hip or shoulder. [Both caused by squatting imperfectly and without warming up quite enough I think].

With regard to the OP, training your chest twice a week is probably not so good because the bench press is not as effective as squats or deadlifts for boosting hormones. I have no idea whether you are fully recovered between sessions or not - that would be down to genes, lifestyle, age etc. It is simply that squats and deadlifts will give you better overall results.

I do train my shoulders every workout though, alternating between bench/pullups and press/row. I've been particularly pleased with my progress with these, except for the press which increased really fast and then stalled.

I can compare this approach with a 3-day split and lots of reast by looking at a different routine I did 3-4 years ago. In the previous routine If started in better shape, and used a 3 day split with twice the volume (6X6 instead of 3X5). The main difference is in mass really. I was 16.5 stone a few months into the previous programme, which was mainly muscle but I put on a noticeable amount of fat too (starting from 13.5 stone). This time I started from the same weight, but was in considerably worse shape. I have put on a few pounds only, but am much leaner. My muscles are not as big, but I am stronger than I look now, whereas before I looked stronger than I actually was.

skstretch

do you do ur shoulders???
theres loads of websites that you will find programs on
http://www.muscleandstrength.com/
youll find all the info you need here

Galway K9

Ok ca someone approve this workout as sufficient?

Monday:
Bench Press
Incline Dumbell Press
Triceps

Tuesday:
Pull-downs
Chin Ups
Bicep curls

Wednesday:
Squats
Abs

or someone recommend a 3 exercise workout that would be really efficient.

DL Saint

Galway K9 wrote: »

Ok ca someone approve this workout as sufficient?

Monday:
Bench Press
Incline Dumbell Press
Triceps

Tuesday:
Pull-downs
Chin Ups
Bicep curls

Wednesday:
Squats
Abs

or someone recommend a 3 exercise workout that would be really efficient.

No offence man but for bodybuilding that programme looks pretty terrible. You are not giving us enough information, reps, sets etc...
Also you should be giving each muscle group at least 3-4 exercises. For example the tricep has three heads, you can't work them all with one exercise.
Also if you are serious about bodybuilding try a 4 or even 5 day split. Something like this would suffice:

Day 1: Back (and ab)
Day 2: Legs
Day 3: Rest
Day 4: Shoulders and Tricep (and ab)
Day 5: Rest
Day 6: Chest and Bicep
Day 7: Rest

If you really want to grow do a google search for Dorian Yates High intensity training. This will work your muscles to failure getting them to grow to their full potential.

Best of Luck,
DL Saint.

Kadongy

Galway K9 wrote: »

Ok ca someone approve this workout as sufficient?

Monday:
Bench Press
Incline Dumbell Press
Triceps

Tuesday:
Pull-downs
Chin Ups
Bicep curls

Wednesday:
Squats
Abs

or someone recommend a 3 exercise workout that would be really efficient.

Do deadlifts and presses

Galway K9

Kadongy wrote: »

Do deadlifts and presses

what presses?
Bench presses?

Okay, what i can fit in.

Monday:
Barbell Bench Press
Incline Dumbell Press
Bicep curls

Wednesday:
Squats
Deadlifts
Abs

Friday:
Triceps
Shoulder
Pull ups??

Please note: I work long hours so i ddont have loads of energy to be doing 4+ workouts a day

Regarding my chest Exercises, I always do 4 sets in Pyramid Trainin (low wights, more reps to heavy weight, less reps 12-4), i always increment my weights per set

Any recommendations welcome...thanks

Kadongy

Galway K9 wrote: »

what presses?
Bench presses?

Okay, what i can fit in.

Monday:
Barbell Bench Press
Incline Dumbell Press
Bicep curls

Wednesday:
Squats
Deadlifts
Abs

Friday:
Triceps
Shoulder
Pull ups??

Please note: I work long hours so i ddont have loads of energy to be doing 4+ workouts a day

Regarding my chest Exercises, I always do 4 sets in Pyramid Trainin (low wights, more reps to heavy weight, less reps 12-4), i always increment my weights per set

Any recommendations welcome...thanks

this:

http://startingstrength.wikia.com/wiki/Press_Videos

Keep doing bench presses as well

I think your Wednesday workout is far more intense than the other two days.

You have question marks beside pullups. Do keep them in; they are one of the most effective exercises you are including, and will use muscles that aren't well addressed otherwise in your programme.

gymsoldier

This really isnt bodybuilding....

Remmy

gymsoldier wrote: »

This really isnt bodybuilding....

+1.It's a decent program for someone just starting out but if the OP specifically states that they want to get into bodybuilding why reccomend something without any direct arm/calf work?

OP just look into a basic bodypart split if you are interested in bodybuilding. The principles of adding weight to the bar on the different exercises and eating fcukloads stillremain the same.

Brian?

Remmy wrote: »

+1.It's a decent program for someone just starting out but if the OP specifically states that they want to get into bodybuilding why reccomend something without any direct arm/calf work?

OP just look into a basic bodypart split if you are interested in bodybuilding. The principles of adding weight to the bar on the different exercises and eating fcukloads stillremain the same.

I disagree. If the OP is a beginner, he is probably better off doing starting strength for a few months until he gets a decent level of strength.

But then as a beginner he could do any program and gain strength and size.

OP, if you don't know the program you made is any good this should be a good indication that you shouldn't be making up your own program. Find one that's tried and trusted and use that.