Workout Discussion

[Jimmy M]

Right now I'm trying to do 4 times a week by splitting the days - Chest, Back, Legs, Shoulders. It's hard to sustain plus I don't like doing Deadlifts one day and working out legs the next day. Plus I burn myself out from lifting and rarely have the motivation/energy to run afterwards.

Would 2 days a week be too little? (and then use the other days for cardio and abs)

A - Chest/Shoulders/Triceps

B - Back/Legs/Biceps

Or should I combine Back and Shoulders, but do Deadlifts on leg days?

[Jimmy M]

This is my current (though it evolves) workout plan

Day 1:
Barbell Bench Press: 5 x 4-6
Incline Dumbbell Press: 5 x 5-8
Butterfly Press: 3 x 8-12
Dips: 5 x 6-10

Day 2:
Deadlifts: 4 x 6-8
Pullups: 5 x 6-8
Bent-Over Row: 3 x 8-10
Dumbell Curls: 5 x 4-6
Seated Row: 3 x 10-12
Barbell Curls: 5 x 6-8

Day 3:
Squats: 5 x 6-8
Stiff-legged Deadlifts: 5 x 6-8
Leg Press or Lunges: 3 x 8-10
Calf Raises: 5 x 8-10

Day 4:
Clean & Press: 5 x 6-8
Overhead Dumbbell Press: 4 x 6-8
Front Raises: 3 x 8-10
Shrugs: 3 x 8-10

[DEEPER KEMICAL]

your current plan looks fine.

work it

1,2,off,3,4, off, off
or
1,2,off,3,off,4, off

[StateOfTrance]

I think your current plan is fine. I wouldn't change it up too much. I personally dont feel like 2 days is enough. To me, 4 is average and what I aim for, anything less than 4 and im not happy, and every now and then going more than 4 is great.

[VIGOROUSJONESY]

2 days eh
can be done

[igor]

i would never spend a workout day doing abs or even give it 15 minutes. never have and never will do abs as long as i train.

[DEEPER KEMICAL]

i would never spend a workout day doing abs or even give it 15 minutes. never have and never will do abs as long as i train.

x100!

i dont have abs, visually lol but i know working abs directly does nothing compared to doing core movements

[metfan85]

I used to do splits like that. but now Im more inclined to do 3 days of everything

or depends on my throwing schedule do an upper lift then lower lift day off then upper lift lower lift.

and do core b4 and after every workout no set time for cardio but I do it 3-4 days a week. been wokring out great for me... good luck

[igor]

x100!

i dont have abs, visually lol but i know working abs directly does nothing compared to doing core movements

exactly! ALOT of people dont understand that concept. I really wanna strangle the people who spend most of their workout doing abs while they are 30+ pounds overweight. squats,deadlifts and all other exercises use your abs,obliques, and lower back to stabilize...which means they are always in use.

Deadlifts is probably the best workout for total body. Anybody that deadlifts heavy weights always have a strong ass core.

[ITALIANSUPERMAN]

i regret sayin that years ago ...because ur abs and ur core are such a important muscle.... as u get bigger and start lifting big weight ur lack of ab training will come back to haunt u trust me


i have been traingin abs with weight for like maybe 3months now and i notice such a difrence when i dead lift squat and bench the weight just feels so much more stable ur core is so important

your abs are a muscle just like everything else u train its kinda like sayin u dont train legs

[igor]

i regret sayin that years ago ...because ur abs and ur core are such a important muscle.... as u get bigger and start lifting big weight ur lack of ab training will come back to haunt u trust me


i have been traingin abs with weight for like maybe 3months now and i notice such a difrence when i dead lift squat and bench the weight just feels so much more stable ur core is so important

your abs are a muscle just like everything else u train its kinda like sayin u dont train legs

you might have a point but then again, everyone is different and some exercises effect more of a muscle then what your actually training. say the bench press...my shoulders blow up more than my chest does and i hardly even get a pump. they only real way to even see your abs is just through diet and cardio. i know for a fact that heavy deadlifts and squats thicken and actually makes your abs appear to be larger. your core is under alot of stress when your squatting ass to the ground, and same for deadlifts.

[SuCeS$]

whats are the best core excersises besides the obvious dead lift and squat

[ITALIANSUPERMAN]

you might have a point but then again, everyone is different and some exercises effect more of a muscle then what your actually training. say the bench press...my shoulders blow up more than my chest does and i hardly even get a pump. they only real way to even see your abs is just through diet and cardio. i know for a fact that heavy deadlifts and squats thicken and actually makes your abs appear to be larger. your core is under alot of stress when your squatting ass to the ground, and same for deadlifts.

im talkin about abs as a muscle regardless if u can see them or not u still need to train them with weight abs are like ur natural weight belt

if ur shoulders are pumping up before ur chest when u do bench press u should look at how ur performing the excersise maybe u need to bring ur elbows in more or bring the weight more over ur lower chest but either way u should change something thats not good to pump ur shoulders out before ur chest when ur training chest btu regardless so ur saying u dont train shoulders because u get a pump when u do chest no u still train shoulders so even though ur abs work in every excersise u will never get them stronger enless u target them

remember im talking about core and ab strength regardless if u can see them or not

[metfan85]

i regret sayin that years ago ...because ur abs and ur core are such a important muscle.... as u get bigger and start lifting big weight ur lack of ab training will come back to haunt u trust me


i have been traingin abs with weight for like maybe 3months now and i notice such a difrence when i dead lift squat and bench the weight just feels so much more stable ur core is so important

your abs are a muscle just like everything else u train its kinda like sayin u dont train legs

your 100% correct. you need the strength in your core to transfer the energy from lower to upper.

iggy, if you're core was strong as it could be then you wouldn't be getting as much of a burn in your core when doing the compund exercises. meaning you'll be able to lift more, since all the strength is focusing on the legs and upper body.

Ive been pitching my whole life. and all my velocity comes from my legs, I have to drop and drive off the rubbber. if i dont have core strength theres no way that energy is getting to arm at its full potential.

[Chris]

x100!

i dont have abs, visually lol but i know working abs directly does nothing compared to doing core movements

true but tageting the core every workout kicks ass for me.
i start each workout with 10 minutes of abs, medicineballs, swiss balls, leg lifts crunches, planks, etc, no stop 3 rounds of 40 reps 4 excerices, this warms me up for war. after that i can do anything squat a truck if need be the stomach is primed.

ITs very important to prime your core before working out its the reason most people get bad backs.

[Chris]

i regret sayin that years ago ...because ur abs and ur core are such a important muscle.... as u get bigger and start lifting big weight ur lack of ab training will come back to haunt u trust me


i have been traingin abs with weight for like maybe 3months now and i notice such a difrence when i dead lift squat and bench the weight just feels so much more stable ur core is so important

your abs are a muscle just like everything else u train its kinda like sayin u dont train legs

10000000 percent on point.


if you don't train abs you can't really lift super heavy weight. its all connected.

in my sport having a sick core is the difference from a stun of a punch, or a complete KO of a punch.

[Chris]

Right now I'm trying to do 4 times a week by splitting the days - Chest, Back, Legs, Shoulders. It's hard to sustain plus I don't like doing Deadlifts one day and working out legs the next day. Plus I burn myself out from lifting and rarely have the motivation/energy to run afterwards.

Would 2 days a week be too little? (and then use the other days for cardio and abs)

A - Chest/Shoulders/Triceps

B - Back/Legs/Biceps

Or should I combine Back and Shoulders, but do Deadlifts on leg days?

hey don't you train? I thought i read a thread you train Muay Thai and teach it? maybe im off.

[igor]

I used to workout my abs alot until I trained with Pro King Kamali at my gym for my show. He basically told me to stop wasting my time training abs. If you lift heavy and workout smart, you dont need to do abs as it will just be overtraining. Only time we ever did abs was 2 days before show just to burn the glycogen out, thats it. It's just different point of views of training. If you think training abs will make a difference while you still squat and deadlift heavy...then go for it. I'am not against it. As far as my chest not growing from bench press, I isolate my chest in all exercises now so my shoulders dont do all the work. I haven't touched the bench press in 2 years now and my chest is thicker than ever.

[igor]

your 100% correct. you need the strength in your core to transfer the energy from lower to upper.

iggy, if you're core was strong as it could be then you wouldn't be getting as much of a burn in your core when doing the compund exercises. meaning you'll be able to lift more, since all the strength is focusing on the legs and upper body.

Ive been pitching my whole life. and all my velocity comes from my legs, I have to drop and drive off the rubbber. if i dont have core strength theres no way that energy is getting to arm at its full potential.

It's all about what your actually training for. I train for shows, so my training would be different and so would be my point of view on certain things. My core is only slightly sore when I deadlift, and deadlift pretty heavy for my weight. My core responds very well to that. Everyone is different.

[Jimmy M]

hey don't you train? I thought i read a thread you train Muay Thai and teach it? maybe im off.

not me