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Need advice on this program

  • 28-02-2005 4:14pm
    #1
    masto1983
    Closed Accounts Posts: 174 ✭✭


    I posted a while back looking for advice: http://www.boards.ie/vbulletin/showthread.php?t=208109

    I've been doing the same workout 3-4 days a week and have noticed some results but its time to change the program. From what i've been reading its better to split the workouts, so what are your opinions on the following 3 day split:

    DAY 1. Chest and triceps
    Chest.

    Flat Bench Press (Sets of 15(light weight), then heavy weight 3 sets of 8 reps, lowering the weight as I go)
    Incline Bench Press (4 sets of 8-10)
    (Dumbell presses sometimes between or after on either)
    Dips - 4 sets of 8-10


    Triceps

    Skullcrushers (fixed bar, 4 sets of 6-8 reps)
    Cable Push-downs (4 sets of 6-8 reps)



    DAY 2. Legs.

    Leg curls(warmup).
    Squats (4 sets of 6-8 reps)
    Leg extensions (4 sets of 6-8 reps, starting off heavy and decreasing as I go)
    Standing Machine Calf Raises (4 sets of 6-8 reps, starting off heavy and decreasing as I go)



    DAY 3. Shoulders and biceps.

    Military press. (Sets of 15(light weight), then heavy weight 3 sets of 10,8,6 reps lowering the weight as I go)
    Seated Dumbell presses (4 sets of 6-8 reps)
    Seated/Standing Lateral raises (4 sets of 8-10 reps)



    Would I be better doing a 4 day split, I'd like to work chest more than one day a week!
    I've no experience of weight training so any advice is appreciated.


Comments

  • #2
    logic1
    Closed Accounts Posts: 3,859 ✭✭✭logic1


    Where's your back workout? Working chest once a week with the exercises you've outlined is fine.

    .logic.


  • #3
    irlirishkev
    Registered Users, Registered Users 2 Posts: 2,506 ✭✭✭irlirishkev


    Some of the others can give you more advice than I can, but just a couple of things:

    1) You've nothing there for your back as far as I can see.
    2) You could turn your 3 day programme into a 2 day split easily enough.
    3) Calf raises, they tend to respond better to higher reps (unlike other muscles) I read that a long time ago on mens health, so i may be contradicted on that.
    4) Dips will work your chest aswell if you lean forward slightly.

    K.


  • #4
    masto1983
    Closed Accounts Posts: 174 ✭✭masto1983


    This is why I posted!
    So how about changing day 2 to this?:
    DAY 2. Legs and back
    Legs
    Leg curls(warmup).
    Squats (4 sets of 6-8 reps)
    Leg extensions (4 sets of 6-8 reps, starting off heavy and decreasing as I go)
    Standing Machine Calf Raises (4 sets of 6-8 reps, starting off heavy and decreasing as I go)

    Back
    Lat Pull-downs
    Pull-Ups
    Deadlifts


    So you can get good gains from working the chest one day a week? Bear in mind the chest is my main focus point.


  • #5
    logic1
    Closed Accounts Posts: 3,859 ✭✭✭logic1


    masto1983 wrote:
    This is why I posted!
    So how about changing day 2 to this?:
    DAY 2. Legs and back
    Legs
    Leg curls(warmup).
    Squats (4 sets of 6-8 reps)
    Leg extensions (4 sets of 6-8 reps, starting off heavy and decreasing as I go)
    Standing Machine Calf Raises (4 sets of 6-8 reps, starting off heavy and decreasing as I go)

    Back
    Lat Pull-downs
    Pull-Ups
    Deadlifts


    So you can get good gains from working the chest one day a week? Bear in mind the chest is my main focus point.

    Back and legs are two of the biggest muscle groups there's no way you could work them both sufficiently hard on the same day. If anything back and legs should be spaced furthest apart some even cycle deadlifts and squats on a two week rota so if you're deadlifting one week you leave squats until the following week and vice versa.

    I follow a 4 day split using the following:

    1 - Shoulders and traps
    2 - Legs
    3 - Chest and Triceps
    4 - Back and Biceps

    For a three day split you could combine shoulders with chest day as the shoulders are heavily involved with benching and incline benching. Some people never directly work shoulders and it works for them.

    You also seem to be following a reverse pyramid style training structure starting off heavy and decreasing weight range as you go. I'd usually work it the opposite way starting off extremly light for a warmup then using progressive overload to my heaviest weight. If I feel I need it I'll strip off weight after my heaviest set and perform some drop sets or perform a high rep low weight burnout set but I never usually follow a pyramid down style of training.

    IMO starting at your heaviest and getting lighter is a much easier way to pickup an injury. I certainly wouldn;t even contemplate deadlifting or squatting with max weights until I had performed two to three lighter sets.

    .logic.


  • #6
    masto1983
    Closed Accounts Posts: 174 ✭✭masto1983


    Think I'll have to get one of the instructors to draw one up for me. I'm not convinced of their knowledge though, since my first assessment. :rolleyes:

    I hate to think I'm wasting my time in there. I have the commitment, been going 3-4 times a week since I joined 3 months ago, but I reckon I could be spending my time more productively!

    Thanks for the advice anyway lads.


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