Best combination?

[Fred Da Head]

I wanna make myself a new workout program, but I'm wondering about upper body workouts.

Right now I'm doing Tri's, Bi's and Shoulders one day, and Chest/Back another, but I'm wondering if I should do Tri's and Chest one day and Bi's and Back the other?

What's your take on this?

 

[JohnnyVegas]

Back, Biceps, and Forearms one day.

Triceps, Shoulders, and Chest another.

You're welcome.

 

[Donjuanpablo]

Man you're going to look like a freak. Ever heard of leg exercises, squats for example?

 

[chim_chim]

I just do upper body as a whole twice a week.......is there some benefit to splitting it up like that? Muscles grow quicker?

 

[Fred Da Head]

Originally posted by Donjuanpablo
Man you're going to look like a freak. Ever heard of leg exercises, squats for example?

You mean me? I do legs only once a week, but they grow a lot faster than my upper body. I do series of leg press with like 600-700lbs, and one-legged calf raises on the leg press machine with about 500lbs.... So I do know leg exercises.

About squats, if you're wondering.. I don't do them. I'll try to start doing them again, but when I was young I had a back injury and it hurt last time I did squats, (a year ago) so I'm not sure if I should do them.

My legs respond well to my usual workouts, but my upper-body is lacking.

My split currently is:
Monday: Chest/Back/Abs
Tuesday: Bis/Tris/Shoulders
Wednesday: Legs
Thursday: Chest/Back/Abs
Friday: Bis/Tris/Shoulders

I'm considering the addition of a second leg day but I'm not sure about it.

BTW, I've been working out for about 2 years, almost non-stop.

 

[Soshyopathe]

I've got a little back problem. A Powerlifter/Nurse at my gym showed me how to do them without hurting it. Get someone there to help you with it.

He told me don't use any padding, let the weight be one with you. Keep your feet withing a foot of eachother. Arch your back, and don't let it bend forward when you go down.

 

[TurfDawg]

I do the same kind of routine as Johnny Vegas. I work out my chest/shoulders/triceps on Monday and Thursday; back/biceps/traps on wed and Saturday. With a rountine like this you burn out all the primary and secondary muscles in one day.

To me this is more effective than doing chest one day and than do triceps another day.

 

[Ricky]

Wow I wish I could work out the body part twice in a week, but I think i work it out too hard and I can't do it without being overtrained. I simply can't lift the heavy weights for a given bodypart twice a week, I wish my recovery would allow it