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Author Topic: Weight Room Workouts  (Read 633 times)

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Weight Room Workouts
« on: April 05, 2017, 10:29:52 am »

How do you split up your workouts? 

How about sets and reps?

How long do your workouts usually last? 

Just trying to make this an open discussion.

I split mine like this

Chest, Tris
Back, Bi's
Shoulders with a little extra chest work
If I go a 5th day I'll pump my arms up again

I rotate a 6x6, 5x8, 4x10, and 10-8-6-4-3-2-1 Pyrimid on bench and squat, usually going sets of 8 on auxillary's.

Most day I try to be pretty intense and in and out in 45 minutes or so. 


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Re: Weight Room Workouts
« Reply #1 on: April 05, 2017, 07:40:45 pm »

My base weightlifting routine was: Chest/Back, Biceps/Triceps, Legs, Shoulders and an extended core. After awhile I would switch to your split and do it that way awhile. For a long time I was doing as many as 8 exercises for each muscle group, three sets each, mostly super sets. I thought that really was overkill, especially since I'm not training to play professionally, so I cut that down to 4 or 5 exercises per muscle group.

Now I mostly do body weight exercises. I can do it pretty much anywhere, so if I travel for work I don't have to miss workouts (though back can still be a challenge). I can also get a really good workout in 30 minutes. I will do each muscle group more often, 3 to 5 times a week, but it is made up of shorter workouts. I still get really good results, and there are so many variations on things to do that it never gets boring.

The creativity available for body weight training is one of its most appealing aspects. I was thinking one day what I could do to work my shoulders, so I went to the wall and got into a handstand against it and started walking lower down close to a flat plank with my feet on the wall, then back up. Just doing that 3 times is a challenge. It really is something where you can make something up on the fly and challenge yourself to do things you never thought you'd be able to do. Even if you are committed to lifting weights, I would strongly suggest trying a body weight routine for a month or so while taking a break from the heavy weights.

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Re: Weight Room Workouts
« Reply #2 on: April 13, 2017, 01:16:06 pm »

My splits and set/rep schemes change based on the results I'm looking for.

If I'm looking for strength gains, I usually stick to the Wendler 5/3/1 program. With a day centered around Bench, Press, Squat, and Deadlift. I will add accessory lifts in on each of those days to compliment the muscle group I'm targeting. I usually either throw Bi's and Tri's in with Bench and Deadlift, or have a separate day where I do them.

If I'm looking for size gains, I usually do a Chest/Bi, Back/Tri, Shoulder/Abs, Legs split. My set/rep scheme is usually 4 sets, start with a weight that is challenging for 4 sets of 8 reps. Stay with that weight until I can get 4 sets of 12. Once I get 4 consecutive sets of 12 I bump the weight up the next week. I've had great results with this. Most people normally mix chest/tri and back/bi, but I like to split them up. Tri's get hit pretty hard on chest day and Bi's get hit pretty hard on back day. By mixing them up, I'm getting the most of out my Bi and Tri lifts because that muscle isn't as fatigued, plus it's pretty much getting them hit twice a week as well that way.
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