morning and evening split???

[jsr2188]

I like to do chest, tris, and front delts one day and back, bis and side and rear delts the next day....obviously after doing a lot of chest exercises my tris and shoulders are worn out, is it OK to do the tris and shoulders later on in the day so i can get more sets and reps in or should i just do them right after chest anyways. same with the bis and shoulders on back day, would it be alright if i did them later on in the day. reason i'm asking is because i figure after doing chest my tris have already had a workout so i wasn't sure if i should just keep working them out or if it would be stupid if i let recover just to work them again....anyways any answers would be helpful even if this a stupid question. i've only been working out seriously for a year.

 

[Mr_Magoo]

if youve only been liftin for a year, i def. do not think twice a day training is the best route

what does your workout routine look like for this day (chest, delts, tris) and throughout the week?

 

[oldfella]

All I can say is you are setting your shoulders up to be a disappointing bodypart training like that. Chest and shoulders, chest and tri's yes But to do chest tri's and only front delts is not productive. Your front delts have already been fried with chest work. Your front delts take a hammering on chest workouts. Train shoulders as a whole unit, front sides and back. And Mr. Magoo is quite right about 2 a days for you........too much.....too soon.

 

[jsr2188]

well i just switched up my routine. i've been doing the same routine for a long time and they say changing it every once in awhile is good because it shocks the muscle wich result in growth, which you probably already know i'm just saying. this is what i'm experimenting with now...

monday: chest, bis, front delts

5 x 5 sets flat bench
5 x 5 sets incline bench
5 x 10 sets dumbbell flies

5 x 12 sets preacher curls
5 x 10 sets incline curls
5 x 10 sets barbell curls

5 x 5 sets barbell military press
5 x 10 front dumbell raises

that's an example of chest day.... my question was should i be doing the bis and delts right after chest or is it ok if i wait a few hours. because i want to get some quality sets and you can imagine how worn out my front delts would be after all the sets on the bench

 

[jsr2188]

ok so i should do shoulders on a seperate day? makes sense. i was just thinking since i was already wearing them out on chest days i might as well keep working them. and twice a day is too much for a beginner? may i ask why? reason i'm wondering is because i'm pretty young and have a rediculous amount of energy so twice a day isn't hard for me. and i recover very quickly especially with creatine. and since i recover quickly i can do chest on monday, back on tuesday, and by wednesday my chest is ready again so i'm not sure where to fit in the shoulders for a seperate workout by themselves. but like i said i'm pretty new i'm just asking questions now so i don't uneffective workouts for months before i realize i'm an idiot

 

[oldfella]

ok so i should do shoulders on a seperate day? makes sense. i was just thinking since i was already wearing them out on chest days i might as well keep working them. and twice a day is too much for a beginner? may i ask why? reason i'm wondering is because i'm pretty young and have a rediculous amount of energy so twice a day isn't hard for me. and i recover very quickly especially with creatine. and since i recover quickly i can do chest on monday, back on tuesday, and by wednesday my chest is ready again so i'm not sure where to fit in the shoulders for a seperate workout by themselves. but like i said i'm pretty new i'm just asking questions now so i don't uneffective workouts for months before i realize i'm an idiot

You hit the nail on the head.....you have already worn out shoulders by the time you get to them, your shoulder workout will not be as productive. And yes train shoulders on their own or i get some of my clients to train them with legs! Since shoulders have very little involvement in legs they can still produce a good shoulder workout. I would look at cutting down on some of the volume for biceps, they are a small muscle group and can not sustain the type of workload chest can. I woulld suggest a 12 weekly change to things.

 

[Mr_Magoo]

well i just switched up my routine. i've been doing the same routine for a long time and they say changing it every once in awhile is good because it shocks the muscle wich result in growth, which you probably already know i'm just saying. this is what i'm experimenting with now...

monday: chest, bis, front delts

5 x 5 sets flat bench
5 x 5 sets incline bench
5 x 10 sets dumbbell flies

5 x 12 sets preacher curls
5 x 10 sets incline curls
5 x 10 sets barbell curls

5 x 5 sets barbell military press
5 x 10 front dumbell raises

that's an example of chest day.... my question was should i be doing the bis and delts right after chest or is it ok if i wait a few hours. because i want to get some quality sets and you can imagine how worn out my front delts would be after all the sets on the bench

i personally do not see the point in the front raises, front delts get worked very easily from pressing movements

what does the rest of your routine look like and I want to see a leg day in there somewhere

 

[doitright]

i personally do not see the point in the front raises, front delts get worked very easily from pressing movements

what does the rest of your routine look like and I want to see a leg day in there somewhere

great point Mr. M. Why is it that some always forget they have legs that need to be trained? I just love seeing guys bench 3 times a week and do 2 sets of legs once every 3 months and wonder why they still look like sweet pea.

 

[jsr2188]

i do legs 2 or 3 times a week i was just giving the example of chest and back days because i do tris and bis on those days as well and was wondering if it would be ok to work those smaller muscles a few hours after the larger muscles or if i should just do them right after the larger muscle groups....that's what my thread was concentrating on, i do legs by themselves so i didn't bother including them in the thread

 

[Dave_19]

NO its not ok,
you're focusing too much on the skeletal muscle. Do not forget about the centeral nervous system which takes a beating with each hard training session. Am I saying that training 2x a day is bad, NO! not at all, in fact it works great (depending on you're training) but heavy resistance training, 2 muscle group split x 2 in one day? that is not good!

some thing like resistance training, running, swimming, cardio, boxing, ect would be acceptable in the same day, or dual cardio w/ single resistance training.