Workout adivce?
 

Okay, 3 weeks ago, I asked for your support because I got my ass back to the gym. I have been good, 5 days a week!

What I need now is to come up with a good 3 day split for weight training. Any advice?

I was thinking:

#1 Chest & Shoulders
#2 Arms & Upper Back
#3 Legs & lower back

Abs every day . . .

That seems like a good seperation of Big and smaller muscle groups on each day. With this I can do 3 (or if I want to go hardcore 6) days strenght training a week and cardio 5 days a week.

LMK what U think :xomunch

1) Real live sex with a woman seven times a week. (Life like dolls do not count!)
2) Wank your pud twice a day.

That should do the trick.

(Why do they call you plugger, and just what are you trying to plug?)

ECA stack. :thumbsup

Your routine for a 3 day split looks pretty good. A slight variation you might try as well would be...

#1 Chest @ Legs
#2 Upper Back, forget the Lower Back... do some extra cardio instead.
#3 Shoulders and Arms

Abs and calves almost every workout . . .


Why try this variation? IMHO...

It's my opinion that by doing chest and legs, you can isolate the chest muscles better by having them as the only upper body workout of the day. Legs are many times neglected (buff upper boddy, chicken legs) ... but by doing chest on the same day, I feel you are more apt to put more into your leg workout. (chest seems to be an easier, less energy draining workout for most people).

I dont agree with shoulders and chest in the same day... basicly because of the fatigue factor. Both Chest and Shoulder workouts use the triceps muscles quite a bit. Whether you do chest or shoulders first... your triceps will fatigue and not allow for the most benificial workout of your second upper body muscle group.

Same goes for Arms and Upper back in the same workout. Whether you do biceps or upper back first... the second exercise will not get as hard a work out... because they use a the same muscles to preform the exercise.

As for the lower back... good squat technique will do you plenty. You cant spot reduce fat by doing back raise thingys. Cardio and diet is the only way to reduce the fat covering your muscles. Skip that lower back exercise and ride a stationary bike instead.

If you dont believe me... just ask Steven Takacs!!!

if you do arms right it should be one day and it should take a while...

i do...
#1 chest and legs
#2 arms
#3 shoulders and back

every 3 days and take a break, then start the routine all over again.

What I do

First 140-200mg of Protein a day (use Low Card Isopure)

Chest and Triceps
Legs
Biceps and Sholders
Back and Lats

Abs whenever you can

I dont do cardio because I have a very low % of body fat but if you need to do cardio do it daily 7 days a week even if you can only do it 10 minutes.

Lots of water
No soda
Lots of banging :-)

If you do a steroid cycle you would want to intake protein shakes that are meal replacements. And if you use Deca dont expect to cum alot or have a girl suck on your balls because there will be no balls.

Also I go to a Gym because if you plan on working out at home in most cases you will quit after 2 weeks, best if you get a workout partner and go to a gym.

Good luck

Get a trainer and pay him/her to make up your schedules, keep you motivated and help you with your diet.

That is what I do.

DH

Exactly what I did when I stared but before I did that I tried all gadets and shit, I used a trainer for 8 months.

And make sure to get a good trainer with refrences a big guy does not mean he can train

I assume you have never done it before, so make it easy on yourself and follow the body for life program for a few months. Its solid advice and makes it easy.

Otherwise you will get a million different answers from people who may or may not have had success, and may not work for you. Plus when just starting up, it can be confusing and hard to follow.

Thanks for the advice and support! I will give it some thought and put together a program because today is day #1. For the past few weeks, I have neglected the legs, but I have got back in the habit of going to the gym everyday and that is half the battle :)

It is time to take it up to the next level :zzwhip

I work out at home, I cant stand gyms.. though gyms do make you work out more!

do back on one day. i like to do triceps after chest and biceps after my back workout. mainly because the muscles are already a bit tired and because they're not major muscle groups.

i workout twice a week. on a 3 day split i would go
back, biceps
legs, shoulders
chest, triceps

on the steroids, i've talked to a few people and all of them say absolutely no deca. first off, most of the people i know played football and deca sticks in the system so its a no no for them. second, some horror stories about never being able to get their nuts to recover. even years after stopping the deca. stick with test is what everyone i know says. i'm so paranoid about losing my hair that i don't wanna touch roids lol

Alright Plugger,

Here are my thoughts

Day 1 Chest

Day 2 Arms/ Biceps

Day 3 Back

Day 4 Legs

Day 5 Triceps

Most importantly
Hit the big body parts
Chest, Legs and Back
Working these works everything.

Cardio as needed or wanted depending on goals

Excellent split. I have one of the best who gave me exactly the same split. Do not froget your proteins though very important for weighttraining.

ok I would go with Buzz_Aziani's program with a minor modification

Day 1 Chest

Day 2 Triceps / Biceps

Day 3 shoulders

Day 4 Legs

Day 5 Back /Rear delts

Day 6 RESSSSSST

1, Eat right
2, Don't drink, smoke, use drugs
3, Get plenty of rest
4, Get plenty of exercise
5, Practice safe sex
6, Die anyway

my routine

chest and bi's
Tri's and Shoulders
Back and Legs

abs everyday
10 minute warm up walk/jog

10 minute warm down walk / jog

i read from a few credible sources , if you do a bit of cardio at the end of your workouts, thats when you burn the most fat

i also have a day of all cardio 45 min to an hour

helps for endurance in everything
ie, repping it out on some sets ...