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Training & Nutrition Discuss training & nutrition. Off season or prep.

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  #1  
Old 10-18-2008, 08:34 PM
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Default Frequency and type of training?

I was curious what kind of splits everyone uses? How often do you typically work a bodypart a week? Has anyone ever done double splits (2 parts at seperate times in the day?) And how often everyone weight trains a week. How about during of weight training session a day/time.
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  #2  
Old 10-18-2008, 08:47 PM
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I weight train usually 5 days a week. Im a nurse so Im off usually 4 or 5 days each week. Currently Im doing chest/triceps together, back/biceps, shoulders, and legs(1 day focus on quad, 2nd day focus on hams).

I was hitting legs 2 days a week but each of the upper body parts once. Decided I needed more mass and focus in my upper body, so trying a run of doing each of those 2 times a week also (or just more frequently basically). I am also trying a double split, 2 days a week. Kinda weird, but something like this:

[day 1]chest/tris in am/ legs pm,
[day 2] rest
[day 3]back/bi am/shoulders pm,
[day 4]legs,
[day5] chest/tri,
[day 6]shoulders
[day 7]rest.
[day 8]back/bi in am/ legs pm
[day9]rest
[day 10] chest/tri am/shoulders pm
etc...

Week 2, I switch to doing back/bi 2 days a week and alternating that scenario. It is weird, this is my 2nd week doing this so far. Basically it has me hitting each part on average every 3-5 days.

I make sure I have good calories on my double split days..and my second workout is no more than an hour usually.

Im doing little cardio right now too! yay!
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  #3  
Old 10-19-2008, 03:06 PM
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I lift 4-6 times a week depending on program at the time My splits vary alot and which part i work together

WOs under 60 min have never lifted twice in a day
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  #4  
Old 10-19-2008, 04:17 PM
chicky9914 chicky9914 is offline
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Just finished competing so I'm trying to give my body a break right now. Lower volume than what I'm used to, but trying to make my training more about quality than quantity. Following a version of Jen Heath's "Get Jacked" program:

Mon - Primary Muscles: Chest, Lats, Abs; Secondary: Back thickness, Shoulders, Arms, Sprints

Tues - Primary Muscles: Quads; Secondary: Glutes & Hamstrings

Wed - SS cardio, Gymnastics/Tumbling/Strength moves (nothing too intense or crazy)

Thurs - Primary muscles: Delts, back thickness, Abs; Secondary muscles: Lats, chest, and arms, sprints

Fri - (Same as Wed)

Sat - Primary muscles: Hips and hamstrings; Secondary muscles: Quads
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  #5  
Old 10-19-2008, 05:45 PM
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Quote:
Originally Posted by chicky9914 View Post
Just finished competing so I'm trying to give my body a break right now. Lower volume than what I'm used to, but trying to make my training more about quality than quantity. Following a version of Jen Heath's "Get Jacked" program:
Jen's a client of mine. We just hooked back up.

Quote:
Mon - Primary Muscles: Chest, Lats, Abs; Secondary: Back thickness, Shoulders, Arms, Sprints

Tues - Primary Muscles: Quads; Secondary: Glutes & Hamstrings

Wed - SS cardio, Gymnastics/Tumbling/Strength moves (nothing too intense or crazy)

Thurs - Primary muscles: Delts, back thickness, Abs; Secondary muscles: Lats, chest, and arms, sprints

Fri - (Same as Wed)

Sat - Primary muscles: Hips and hamstrings; Secondary muscles: Quads
Looks very good to me. I've always been a fan of set ups like this.
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  #6  
Old 10-19-2008, 07:18 PM
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Quote:
Originally Posted by chicky9914 View Post
Just finished competing so I'm trying to give my body a break right now. Lower volume than what I'm used to, but trying to make my training more about quality than quantity. Following a version of Jen Heath's "Get Jacked" program:

Mon - Primary Muscles: Chest, Lats, Abs; Secondary: Back thickness, Shoulders, Arms, Sprints

Tues - Primary Muscles: Quads; Secondary: Glutes & Hamstrings

Wed - SS cardio, Gymnastics/Tumbling/Strength moves (nothing too intense or crazy)

Thurs - Primary muscles: Delts, back thickness, Abs; Secondary muscles: Lats, chest, and arms, sprints

Fri - (Same as Wed)

Sat - Primary muscles: Hips and hamstrings; Secondary muscles: Quads
That is a pretty cool set up. Ill have to check out the article. Maybe I can institute something like that on my next change up.
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  #7  
Old 10-19-2008, 08:23 PM
chicky9914 chicky9914 is offline
2008 NPC Southeastern USA Fitness Champ - Jenna
 
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Quote:
Originally Posted by Erik View Post
Jen's a client of mine. We just hooked back up.



Looks very good to me. I've always been a fan of set ups like this.
Yeah I remember reading that she was a client of yours. I like this program she created (it's in FigureAthlete.com if anyone's interested. She posts a lot of good stuff on there) because it's totally different than what I was doing pre-contest:

Mon - Back, Chest, Abs
Tues- Routine Practice
Wed - Quads, Glutes, Hams, Calves, Abs
Thurs-Routine Practice
Friday- Shoulders, Arms, Abs
Sat - OFF
Sunday - Routine Practice
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  #8  
Old 10-22-2008, 05:35 PM
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I was looking at some various training regimens, trying to decide what to do when I change stuff up in about a week or so. But Im really concerned about volume for growth, as that is my biggest goal right now (However, also worried to do to much and get the opposite of what I want too).

What number of sets is considered high volume as opposed to low volume per workout? How many training sessions is too much? And how frequently is too frequent for training some parts?

I had been using a traditional strategy for the most part for most of the training programs Ive done in the past, but thinking of starting something like in the "Lets get jacked program" where things are varied per workout (almost like an upper/lower split, after reading this program, sounds like fun). I was also reading some of the 5x5 regimens on leanbodies.com too. So I thinking of combining them of sorts. I have a preference for working out 5-6 days as opposed to 3 or 4. So I always have trouble following some of regimens (like the 5x5 only has 3 workout days for example). Thought of adding a more specialized shoulder/arm day (as that is an area of focus for me)...and maybe hitting squats/deads every other week. Is 3 'leg days' too much?

I keep thinking I should just do 4 training sessions for a while, just so I dont get burnt out..but then I think that is so little, and wont get what I want which is progress.

I tend to get excited and then overdo things...
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  #9  
Old 10-24-2008, 08:01 PM
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Right now 1 body part a day 5 days a week

SOmetimes I do change it up to 2 body parts a day 5 days a week as well
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  #10  
Old 10-24-2008, 08:51 PM
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Chest/Traps
Back/Abs
Arms/Calves
Legs
Delts/Abs
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