kontender34
04-24-2007, 12:30 AM
Im currently lifing 3 days a week and have been doing that for a while and it has worked out for me, but i want to add in a 4th and maybe a 5th day of lifting every week. So my 3 day split looks like this; day 1- Chest, shoulders, triceps. day 2-lower body. day 3- abs, biceps, back. So any ideas on how i could break that up so i wont work my muscles more than once a week and i plan on lifting heavily so any advice would be appreciated thanks.
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Naxis
04-24-2007, 12:27 PM
Try something like this:
1- chest, triceps
2- back, biceps
3- legs
4- shoulders, abs
If you want to add another day on there, you might devote a whole session to just chest, just back and tack on another day of biceps and triceps only so it's more like:
1- chest
2- back
3- legs
4- biceps, triceps
5- shoulders, abs
1- chest, triceps
2- back, biceps
3- legs
4- shoulders, abs
If you want to add another day on there, you might devote a whole session to just chest, just back and tack on another day of biceps and triceps only so it's more like:
1- chest
2- back
3- legs
4- biceps, triceps
5- shoulders, abs
kontender34
04-24-2007, 01:54 PM
Ok that looks good to me, that way i make sure i hit each muscle hard every time. I have another question, would doing a short 10min hiit cardio after doing the lifting prevent you from gaining muscle even if i were eating enough?
Naxis
04-24-2007, 03:03 PM
It shouldn't cause any problems except that it may end up overworking the legs if you do it all the time. Just make sure that you have your post workout food/shake as soon as you can when you're finished.
kontender34
04-24-2007, 10:48 PM
Okay thanks again Naxis, also i know the post workout shake is very important and i think its supposed to consist of sugar and protein. Usually when im trying to get bigger i have a shake at the gym for that purpose (strength and muscle mass) but it contains around a thousand calories and has the necessary carbs and like almost 50 grams of sugar and 50 grams of protein. Is that too much or is that beneficial to have that much sugar and calories as sooon as im done working out? i would like to gain some more muscle with minimal fat.
I mentioned this because when im maintaining or cutting weight i have a different shake with less calories etc.
I mentioned this because when im maintaining or cutting weight i have a different shake with less calories etc.
Naxis
04-24-2007, 10:52 PM
If you're any kind of ectomorph, you will probably need a high cal shake, and if you start to see any fat accumulation, you can always drop the sugar some. If you have any fat in the shake, cut it out and it will probably serve you better in general. You want dextrose/glucose and whey only if possible.