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- Jun 20, 2006
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Sorry if the title was confusing (it's been a long day) but this is kind of a spin off of my thread about my current workout (as seen here: http://www.professionalmuscle.com/f...56884-two-day-week-weightlifting-routine.html ). I want to thank those of you who responded.
Anyway, I used to do a workout like:
Mondays do seated cable rows than pulldowns than curls, etc.
Wednesdays Leg day
Fridays do flat bench than overhead press than tris, etc
A friend of mine who is a former professional arena football leaugue lineman told me I should instead of doing it this way (grouping body parts together) I should try doing a 2 days a week upper/lower split and on the upper days don't group the body parts but instead alternate them like this:
I will pick either exercise 'a' or 'b' and will be doing all exercises 3x8-10 keeping the same weight each set. I will progress the weights when I can do all 3 sets with 10 reps.
Day 1 Mon.
1. a) Flat dumbbell bench press 3x8-10
b) Incline dumbbell bench press 3x8-10
2. Seated cable rows 3x8-10
3. a) Seated overhead dumbbell press 3x8-10
b) Seated dumbbell lateral raises 3x8-10
4. a) Wide grip lat pulldowns to the front 3x8-10
b) Close grip lat pulldowns 3x8-10
5. Tricep pushdowns 3x8-10
6. a) Seated dumbbell curls 3x8-10
b) Seated dumbbell hammer curls 3x8-10
*I will never do incline dumbbell bench press and seated overhead dumbbell press in the same workout. I will either do incline dumbbell bench press/seated dumbbell lateral raises, flat dumbbell bench press/seated overhead dumbbell press, or flat dumbbell bench press/seated dumbbell lateral raises.
Day 2 Thurs.
1. Sled hack squat machine 3x8-10
2. Lying leg curls 3x8-10
3. Standing calve raises 3x8-10
4. Seated crunch machine 3x8-10
5. 4 way neck machine (front, left, right, back) 3x8-10
Have you guys ever tried this sort of routine? I heard that this is better than my old routine because grouping the body parts together consecutively leads to fatiguing the muscle as opposed to alternating them which would put more tension on the muscle which causes growth (because of the rests period between doing similar body parts). Basically doing it this way will lead to heavier weights being used.
I want to apologize if my wording was confusing but this is the best way I can explain my understanding of this.
I've only tried this for a short time and my weights were so submaximal (due to me returning from an injury and long layoff) that I can't tell if this is going to work or not right now. When my poundages increase I will have a better idea.
Any thoughts guys?
Anyway, I used to do a workout like:
Mondays do seated cable rows than pulldowns than curls, etc.
Wednesdays Leg day
Fridays do flat bench than overhead press than tris, etc
A friend of mine who is a former professional arena football leaugue lineman told me I should instead of doing it this way (grouping body parts together) I should try doing a 2 days a week upper/lower split and on the upper days don't group the body parts but instead alternate them like this:
I will pick either exercise 'a' or 'b' and will be doing all exercises 3x8-10 keeping the same weight each set. I will progress the weights when I can do all 3 sets with 10 reps.
Day 1 Mon.
1. a) Flat dumbbell bench press 3x8-10
b) Incline dumbbell bench press 3x8-10
2. Seated cable rows 3x8-10
3. a) Seated overhead dumbbell press 3x8-10
b) Seated dumbbell lateral raises 3x8-10
4. a) Wide grip lat pulldowns to the front 3x8-10
b) Close grip lat pulldowns 3x8-10
5. Tricep pushdowns 3x8-10
6. a) Seated dumbbell curls 3x8-10
b) Seated dumbbell hammer curls 3x8-10
*I will never do incline dumbbell bench press and seated overhead dumbbell press in the same workout. I will either do incline dumbbell bench press/seated dumbbell lateral raises, flat dumbbell bench press/seated overhead dumbbell press, or flat dumbbell bench press/seated dumbbell lateral raises.
Day 2 Thurs.
1. Sled hack squat machine 3x8-10
2. Lying leg curls 3x8-10
3. Standing calve raises 3x8-10
4. Seated crunch machine 3x8-10
5. 4 way neck machine (front, left, right, back) 3x8-10
Have you guys ever tried this sort of routine? I heard that this is better than my old routine because grouping the body parts together consecutively leads to fatiguing the muscle as opposed to alternating them which would put more tension on the muscle which causes growth (because of the rests period between doing similar body parts). Basically doing it this way will lead to heavier weights being used.
I want to apologize if my wording was confusing but this is the best way I can explain my understanding of this.
I've only tried this for a short time and my weights were so submaximal (due to me returning from an injury and long layoff) that I can't tell if this is going to work or not right now. When my poundages increase I will have a better idea.
Any thoughts guys?
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