Full body workout or Split?
glenn200106
Posts: 6
Hello po, newbie here. tanong lang po? okay lang ba ang program ko
1st Day: Chest,Tricep,Back 2nd day: Shoulder, Biceps, legs 3rd day: REST!! (repeat)
Hindi ba ako ma-oovertraining dito? Tsaka ano po ang mas better sa beginner ang Split workout o ang Full body workout?
Ty poooo. ))
Comments
What are the exercises composed in this program?
1st day: chest triceps back
flat bench press 3 sets 12 reps
incline bench press
decline dumbell press
incline dumbbell fly
dumbell extension
barbel triceps ext.
cable triceps extention
front lats pull down
close grip pull down
bentover barbell row
dumbbell rows
2nd day" shoulder biceps and legs
dumbell press
military press
dumbell front raise
lateral raises
biceps curl
dumb bell curl
concentration curls
hammer curls
barbel squat
calf raise
leg press
leg extention
What's your purpose why you're using this program?
I want to gain weight. so i try this program and i thought it is work for me. hehe what do you think?
Every training program works for a specific goal. Balance by proper nutrition. IMO, you're neglecting the optimization of putting the big lifts before the movements for smaller group of muscles in your training program. Though, presumably, you're still new in this iron game.
Just do 5x5 :proud:
@glenn200106 Eto nalang gawin mo if gusto mo. Pasok na dito ang 5x5
Gawin mo MWF
ex. Monday Wo A, Wednesday Wo B, Friday Wo A, and so on
Tuesdays and Thursdays are rest days (recovery/growth)
Workout A
4 sets 6-10 reps
Bench press - 4 sets of 6-10 reps
Military press - 3 sets of 6-10 reps
triceps Dips or Close Grip Bench Press or Triceps
pushdown - 3 sets of 8-12 reps
Abs(superset two exercises) - 3 supersets
of 15-20 reps
Legs
I alternate mo na rin tong leg exercises per workout
Example (wo A Calf raises, wo B Leg press at wo A ulit leg extension)
calf raise
leg press
leg extension
NOTE:
Rest period between sets = 2-3 minutes for all exercises,
except sa DL at Squat need mo upto 5 mins rest
and sa Abs and Calves which is 1 minute.
Workout B
Deadlift/Squats(alternate each workout) - 4 sets of 4-6 reps
(ex. Workout B DL, sa Next Workout B mo Squat naman)
Lat pulldown (underhand grip) or weighted
pull-ups or chin-ups- 3 sets of 6-10 reps
Barbell row - 3 sets of 6-10 reps
Dumbbell curl - 3 sets of 8-10 reps
Abs and Legs
please refer to Workout A
I STRONGLY suggest na gumawa ka ng Personal Journal mo para ma log at track mo progress mo at para doon na lahat ma post ng mga masters dito ang mga suggestions at tips nila.
Start it with before and after pics, or current pics. Your goal etc.
Hope this helps good luck
itatry ko yan boss t4gay.
tips and advice nga po kapag bulking? ilang calories po ba kailangan ko sa isang araw at anung mga food ang dapat kong kainin. 51Kg lang kasi ako gusto ko mag gain ng weight? help po salamat
At least 2500, I guess.
Make a personal journal
This is just my opinion. If I were you, I'd group the chest, triceps, and shoulders together, then back and biceps together. Then have a separate day for legs. Actually, yun na nga din binigay ni @t4g4y, which I think is good. Naglelegs ka kasabay ng back day? Mejo duda ko sa intensity ng workout mo dahil mahirap magback workout, so either yung back workout mo or yung leg workout mo ang nagsusuffer, depende kung alin ang inuuna mo. I would think you're not working hard enough. Malalaking muscle groups yan, so mas matindihan ang workout jan.
Ang reasoning ko naman kung bakit ilipat mo sa back days yung biceps workout mo eh dahil, pag nagbaback workout ka, accessory muscle mo yang biceps. Pansinin mo maglatpull down and rows ka, may tama yan sa biceps mo dahil biceps ang gamit mo sa pulling motion. Same thing lang sa chest day na kapag nagpupush ka ng dumbbells or barbells, kasali triceps mo. So, kung two consecutive days mo tatamaan biceps mo, for me, wala kang enough days para irest and grow yung biceps muscle mo. Remember, maliit na muscle lang yan. Kung gusto mo ng malaking braso, wag ka sa biceps magfocus, kundi sa triceps.
Ang akin:
Hamstring and abs day
Chest and tris day
Back and bis day
shoulders
quads and obliques/serratus
Then Saturday, half amounts ng lahat ng upper body exercises ko so that I hit all muscles twice in a week. High intensity yan lahat.
And make sure your diet is in check. Otherwise, limited or no gains ka nyan.