29 replies to this topic

[Victory]

Fatal, on 30 January 2017 - 05:45 PM, said:

Split looks a bit weird.  If you want a 6 day split I'd manage it a bit differently, by focusing 1 major muscle group a day.

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Abs/Obliques
Friday: Shoulders
Saturday: Arms
Sunday: Off

Or do a push-pull split that I used to love.  It enables you to workout more frequently with the same optimal rest, starting the same routine a day prior each week.

Monday: Push --- Chest/Shoulders/Tri
Tuesday: Off
Wednesday: Pull --- Back/Bi
Thursday: Off
Friday: Legs/Abs
Saturday: Off
Sunday: Push
Monday: Off
Tuesday: Pull
Wednesday: Off
Thursday: Legs/Abs
Friday: Off
Saturday: Push
etc.

Biggest word of advice is don't neglect your diet.. if you want to gain mass you need to eat well.  You could workout as hard as you want, but if you don't eat right you won't be maximizing your results.  I could write you up a meal plan based on your BMR, if you'd like.

Regardless of the split you start with, over time you'll be incorporating more and more different aspects.  I've been through countless, countless splits that all worked to some extent.  As long as your focused on tearing apart each muscle group weekly, you'll be fine.

^^^^

After the two months of initial gains you get i got i didn't make any progress at all for like 2~ months.
Talked to the boy Alex, learned the need of diet and rose up a ton again.

All on diet/sleep lol

[Remy]

Monday: Back
Tuesday: Chest
Wednesday: Legs (70% of the time I don't even go to the gym on wednesdays (leg days)).
Thursday: Abs
Friday: Shoulders
Saturday: Arms
Sunday: don't go

splits don't matter too much though as long as you actually get you actually get each muscle group involved once a week .

[@Anton]

I like to do chest and triceps together,and back and biceps together, and legs and abs together, i do shoulders on either chest day or leg day.

[not toeknee]

push pull legs
push pull legs rest on that tuesday that you can, dont follow any other programs but the PPL it is the most optimal plan for you since you just started, it consists of you hitting each muscle group 2x a week which is 104x a year vs 52x a year. Numbers speak for themselves, if anyone like Zack comments on this just ignore everything he says i seen his real irl thru snapchat and he is a catfish ass nigga, hes small as fuck and he took roids smfh fake ass niggas flexing

Not Toeknee out!

[Sinz]

Toxine, on 30 January 2017 - 05:08 PM, said:

Sunday : Beat slaves
Monday : Beat slaves
Tuesday : Beat slaves
Wednesday : Beat slaves
Thursday : Rest
Friday : Beat slaves
Saturday : Rest

[$Sam]

@$Toxine meet me on ts buddy.

I'll give u the real set up.

[Alex]

We getting shredded cuh

[$The Wolf]

max bench 3x3
everyday

[$The Wolf]

then curls for the girls

[$Merk]

SwanZiE, on 30 January 2017 - 05:51 PM, said:

Day 1: Push day
--- Chest
- Dips
- Incline bench bench press
- Standing cable crossover (bending forward)
- Flys (flat bench)

--- Triceps
- Skullcrushers
- Close grip bench press
- Pushdowns (with the rope)

Day 2: Pull day (back, biceps)
-- Back
- Pull ups (wide grip)
- Pull ups (closer grip)
- Cable rows
- Light weight deadlifts

-- Biceps
- Regular curls
- Incline hammer curls
- Close grip barbell curls

Day 3: Legs, shoulders
-- Legs
- Squats
- Leg press
- Lunges with dumbells
- Lying leg curls
- Calf raises

Shoulders:
- Overhead barbell press
- Upright barbell rows
- Side lateral raises
- Bent over rear delts

I do 3-4 sets per excersise, 12-10-8-max reps (start at 12, up weight, 10, up weight, 8. Last set I use light weight and do until I can't do any more reps).

The best advice I can give you is START A DIET TODAY. In my experience dieting is 60-70% of the work and training is about 30-40%. Only use supplements if you need them.

Also mix it up every 2 months or so. Find some new excersises or throw the order of them around.

Spoiler

Nobody cares about amount of weight you can lift, so focus on technique

This. I'd recommend following this. The # of reps/sets, and the muscle groups. Works great. Eventually you'll start recognizing the different workouts or variations of a workout that gives you better tension in your chest/tri's for example, and you'll do that rather than the generics.

Also, I wouldn't spend more than 1-1.5 hours in the gym especially if you're just starting out. Take your time though and make sure you don't hurt yourself. Slow and staying in control of the weights > fast and terrible form