The Official Gym & Fitness Thread

rest for 2 minutes between sets every time. I think the lack of sleep the night before is what might have killed it. Only going off of 4 hours of sleep.

 

They play this commercial at the movie theaters in Canada lately... It gets me pretty pumped! and off to the gym I go!

http://www.youtube.com/watch?v=qrpu4bvMIWA

 

Hey Guys, I've been trying a split training regiment that I made up on my own after reading around on bodybuilding forums and fitness magazines, and I was hoping for some critiquing and some refinement.

I am seeing some good results, but I feel that I am lacking in the shoulders and bicep area.

What should I add, remove, or move to what days and why? Should I double up on certain workouts, like bicep and triceps every day,and/or shoulder every day? Should I increase my cardio? Increase compound movements/exercises?

FYI My kickboxing instructor is HEAVY on the plyo's and wall walks b/c he is also the cross fit instructor at my gym so I am getting a good amount of HIIT and maintaining some decent flexability so I'm not a total meat head.

Right now I'm 6'1" 163 lbs at 6.5% body fat.

The workout:

Day 1
Back
Triceps
Squats
Deadlift

Day 2
Chest
Bicpes
Shoulders
Lunges
Core

Day 3
Back
Chest
Dips
Kick Boxing
Squats
Core

Day 4
Yoga
Rest

Repeat

 

What I notice that needs to be addressed is your doing triceps before chest day, but that's just my personal precerence

 

every time i see this thread this damn song pops in my head lol

 

Because I'm hitting large muscle groups too often, is that why I'm not seeing much results in my smaller muscles like biceps, triceps?

Also, I have a very thin frame, as in, my girlfriend and I have similar wrist thicknesses and she's 5'9" 120 lbs. My buddy is 6'4" 230 lbs and his wrist it almost twice as thick as mine, but I can out lift and out fitness him in every aspect, but he can show off the muscle and pack it on like a freakin rugby player. All the girls go for him every time we hit the bar

 

^^ Something else you should keep in mind.....Rest to grow.

 

you get strong in the gym, and big in the kitchen

 

He speaks the truth.

 

What is the best workout day to do your bi's and/or tri's? I know some people do tri's on chest day, some people only do bi's on chest day. But some people do bi's on shoulders/back day. And then again, some people have just one workout day dedicated to arms, of course with something like cardio and core also.

Just wondering

 

I started doing tris on chest day...I work them before chest...it helps hit my chest better.

 

Yeah that's what I thought. too.....but my chest was not growing at all...and this seems to be the only thing helping

 

My diet is actually very consistent and quiet healthy following a 40% protein 40% carbs and 20% fat. I have easy access to fresh fruit and vegetables and lean meat. The only time I cheat is the occassional burger and alcoholic beverage.

I feel I am a low gainer and have a weak genetic potential.

 

My workouts have been like this the last few months-

Monday- Legs/Abs
Tuesday-chest/ tri's
Wednesday-back/ bi's
Thursday-Shoulders
Friday Bi's/Tri's/ Abs.

Basically one body part a day but your your bis get worked on back day and tris on chest and shoulders. This allows everything plenty of time to recover and grow.

I've noticed a difference in my arms and especially shoulders since starting this.

 

What grip do you use on bench press? The narrower the grip, the more it works your tri's so go for a wide grip to focus on you pecs.

After warming up my chest with 3 sets of 10 reps of 40% max 1 rep, 5 sets of 5 reps at 80-90% max 1 rep has helped increase the muscle mass on my chest that past few weeks, and every week I through on an extra 5 lbs (so a 2.5 plate each side).