Training Split (Delt, Arm Priority)

[rl3355]

Per DAD's post I thought I'd pass this along since it's working for me. Felt my delts and arms could use some addtl work so I put this together. First week my delts and bis were torn apart...really felt like I was overtraining. But now it's all good. Muscles adapted. Found it has added more shape to the worked areas. The muscles look bigger, but in reality the measurements are the same. Have a good one.

1 Delts, biceps
2 Chest, triceps
3 Back, biceps
4 Delts, triceps
5 Off
6 Delts, biceps
7 Chest, triceps

 

[MAINEVENT]

Ummmm, no legs?

 

[oldfella]

I was wondering the same thing! Is there a leg workout in ther somewhere? Just curious.

 

[doug1]

just always wear pants...what.

 

[pimpman]

so your arms never get a rest exept for wednsday

 

[rl3355]

so your arms never get a rest exept for wednsday

You guys are all comedians...I do legs in the evening on day 4. Only once a week for me. And this is working for me and I plan to do it total of 6-8 weeks. Then I plan to go to a more traditional split.

The most surprsing thing for me (20+ yrs lifting weights) was how quick the muscles adapted to the extra work load. Give it a try, you'll kill your delts and arms the first week...have a good one.

 

[doug1]

yeah, mixing it up like that is good, arms are fairly small muscles compared to back and legs, making it fairly easy to train them a lot without stressing the nervous system too much.

 

[rl3355]

Repost

Per DAD's post I thought I'd pass this along since it's working for me. Felt my delts and arms could use some addtl work so I put this together. First week my delts and bis were torn apart...really felt like I was overtraining. But now it's all good. Muscles adapted. Found it has added more shape to the worked areas.

I do legs in the evening on day 4. Only once a week for me. And this is working for me and I plan to do it total of 6-8 weeks. Then I plan to go to a more traditional split.

The most surprsing thing for me (20+ yrs lifting weights) was how quick the muscles adapted to the extra work load. Give it a try, you'll kill your delts and arms the first week...have a good one.

1 Delts, biceps
2 Chest, triceps
3 Back, biceps
4 Delts, triceps A.M. Legs P.M.
5 Off
6 Delts, biceps
7 Chest, triceps

 

[doug1]

how many sets per muscle per workout approximately?

 

[rl3355]

how many sets per muscle per workout approximately?

Hard to say...anywhere from 15 sets on heavy low rep days to 25 sets on lighter high rep days. I tend to cycle back and forth. Like most guys on here, I always strive to train with maximum intensity so I'll shut it down if I'm feeling lethargic. I refuse to just go through the motions.

To tell you the truth, I like the workout (was a big shock to the muscles) and I'm sure I'll come back to it at some point. And it feels great that you're arms and delts are always pumped.

 

[km2000]

i'm glad its workin for you,

I tend to disagree with the scheme, you train your arms with every bodypart except legs.... like chest day you hit some tris, back you hit the bis etc. what you are doing looks to be a massive case of overtraining.... like i said if it is working for you keep doin it, but i would bet you are not lifting nearly the same weight for your arm workouts now..... also when you say "adapted more shape" does this mean you are seeing growth in that area? just wondering....

 

[rl3355]

i'm glad its workin for you,

I tend to disagree with the scheme, you train your arms with every bodypart except legs.... like chest day you hit some tris, back you hit the bis etc. what you are doing looks to be a massive case of overtraining.... like i said if it is working for you keep doin it, but i would bet you are not lifting nearly the same weight for your arm workouts now..... also when you say "adapted more shape" does this mean you are seeing growth in that area? just wondering....

Yeah, I've never done a split like this before...and I agree with you that you also work arms with back and chest. Again, the most surprsing thing for me was how quick the muscles adapted to the extra work load. Give it a try, you'll kill your delts and arms the first week. Regarding the strength, the first week was brutal but then I was back to the same weight.

Let me try to give a visual example of what I mean by shape. I know they're small but do you know how a swimmer has really pronounced delts compared to the rest of his body? That's what I'm trying to say by "adapted more shape." Delts and biceps look fuller, especially the delts. Was really good to change things up and you never know how you'll respond to something till you try it. Take a look at this:

http://www.ironmanmagazine.com/index.cfm?page=article&pID=1462

 

[Putin]

Per DAD's post I thought I'd pass this along since it's working for me. Felt my delts and arms could use some addtl work so I put this together. First week my delts and bis were torn apart...really felt like I was overtraining. But now it's all good. Muscles adapted. Found it has added more shape to the worked areas. The muscles look bigger, but in reality the measurements are the same. Have a good one.

1 Delts, biceps
2 Chest, triceps
3 Back, biceps
4 Delts, triceps
5 Off
6 Delts, biceps
7 Chest, triceps

You wont be able to do this for long, you will end up overtraining either your delts or your biceps. It's not that they adapt to the extra load, they will do that for a few weeks until one of those muscles worked will overtrain. The result will be a sore muscle for about two months, you wont be able to train it at all with or without juice. You may avoid it by cutting your sets to a total of 6 and no more per workout day.