anybody into bodybuilding/powerlifting?

[Dermeister3]

Anyone got a decent 4 day split, but without legs. Before I get bashed. My legs have always been my strong point. They're comically big compared with my chest, and arms (go figure).

So I'm looking at something that is high volume on my arms to shock them into growth mode. I'm also running on my off days to try lean out and drop a little bulk off my legs. Wanna do this for 6-8 weeks.

P.S. gotta have deals in the workout, my fav exercise ever

Day 1 push (chest tri, front/mid delts)
Day 2 Pull (Back Back, Rear Delts)
Day 3 Legs (Theres no reason to ever NOT do legs )
Day 4 rest


If you want, you can do this twice a week, like so.

Day 5 Push again
Day 6 Pull Again
DAy 7 rest

By still hitting your legs at least once a week, you'll get some muscle on them, and when you get your diet in check, youll drop the fat and be left with great legs (without sounding too gay)

Aim to do 15-20 working sets per day, if you chose to do the twice per week route. I did it for a few months, gained good size and weight without killing my self every workout. Its about consistently overloading your muscle, not devastating your muscle twice a week, that would be brutal.

Sample workout:
Chest:
Flat Press, dumbbell or BB (3-4 working sets, 1 warmup)
Incline press dubbell or BB 3 sets
Optional iso lateral chest press 3 sets
Dumbbell/cable flies 3 sets
Dips 3 sets
Optional Cable rope pull downs 3 sets
Dumbbell side or front raises 3 sets

Back:
Pull ups 3-4 sets
High row iso lateral 3 sets
low cable row 3 sets
Optional One arm dumbbell row 3 sets
Face pulls/bent over dumbbell raises 3 sets
Supinated grip BB or dumbbell curls 3-4 sets
Hammer curls 3 sets

Legs:
Squats 4 sets 1 warmup
Deadlifts 4 sets
Leg Press 3 sets
Optional Lunges while holding dumbbells (though im usually beat by here)
Calves however you like.

Aim for a 6-10 rep range with most of your lifts. Low rest time, 45-60 seconds.

Its a fast paced workout, and will get you in an out of the gym in about an hour with a realll niiice pump.

Get your diet in order and youll be good to go.

(disclaimer, you can change or modify any part of this, as it is not perfect for everyone. And I dont know your lifting background, if you have been training for a short while, this may not be your best workout)

[drumad]

Fell asleep last night from 530pm to 630am. Fuck lol. Going to combine squat and bench today. It's deload anyways.

[IronFreak]

I'm making it a rest day today. I am feeling the workout from yesterday haha.

[drumad]

just ran the great american mud run 5k, fun stuff

3rd cycle of 531 begins tomorrow, ready to go hard

[drumad]

Just hit the prescribed 380x5 on my 5+ set for DLs.

[scabzzzz]

Saw Man of Steel on Sunday. Dude is jacked!


Also, started another round of modified Texas Method on Monday. It beat the shit out of me. 5x5 @ 215# squat, 5x5 @ 130# bench, and ramp up sets ending in 1x5 @ 325# Deadlift. Been a while since it looked like I was prison raped walking out of the gym...
:D

[Vedubin01]

Superman has terrible form on the dead lift. Might want to try to drop the weight and practice form.



My workout for today...

20min Every odd min: 6 Power Cleans (155lbs) Every even min: 4 Push Jerks (155lbs)

[scabzzzz]

Superman has terrible form on the dead lift. Might want to try to drop the weight and practice form.



My workout for today...

20min Every odd min: 6 Power Cleans (155lbs) Every even min: 4 Push Jerks (155lbs)

I bet there are 1 billion Crossfit joints down in Miami...

[drumad]

Superman has terrible form on the dead lift. Might want to try to drop the weight and practice form.



My workout for today...

20min Every odd min: 6 Power Cleans (155lbs) Every even min: 4 Push Jerks (155lbs)

Says the guy doing a wod. :p

[IronFreak]

Say what you want but that dudes form is hurting bad. His legs are straight and the bar is barely above his knees. bend those legs, load the hamstrings to support the weight, the first movement should be your back pulling the weight towards your center, then stand it up. I have shoulders today!! booooya

[Thizzelle]

Anyone got a decent 4 day split, but without legs. Before I get bashed. My legs have always been my strong point. They're comically big compared with my chest, and arms (go figure).

So I'm looking at something that is high volume on my arms to shock them into growth mode. I'm also running on my off days to try lean out and drop a little bulk off my legs. Wanna do this for 6-8 weeks.

P.S. gotta have deals in the workout, my fav exercise ever

I just do 1 muscle a day

tricepts
bicepts
chest (tris are sore so it makes me use more chest)
back (bis are sore so it makes me use more back)
shoulders
legs
forearms/abs (yes I work out my forearms)

back to tricepts and repeat

I take the weekends off.

Teachers told me after 10 days of not working a muscle it starts to deteriorate

use to do reps of 6/6/half weight 12 with no rest between second set builds strength

now i'm doing 12/12/half weight 12 with no rest between second set this is burning more fat for cutness

[scabzzzz]

I just do 1 muscle a day

tricepts
bicepts
chest (tris are sore so it makes me use more chest)
back (bis are sore so it makes me use more back)
shoulders
legs
forearms/abs (yes I work out my forearms)

back to tricepts and repeat

I take the weekends off.

Teachers told me after 10 days of not working a muscle it starts to deteriorate

Compound lifts. COMPOUND LIFTS. Compound lifts? COMPOUND LIFTS

Go read about compound lifts. And then read some more about compound lifts.

[Holland]

Compound lifts. COMPOUND LIFTS. Compound lifts? COMPOUND LIFTS

Go read about compound lifts. And then read some more about compound lifts.

This, this, and this!

[drumad]

Say what you want but that dudes form is hurting bad. His legs are straight and the bar is barely above his knees. bend those legs, load the hamstrings to support the weight, the first movement should be your back pulling the weight towards your center, then stand it up. I have shoulders today!! booooya

I know but if he is attempting a PR or something of that sort then form pretty much goes out the window. Moot point.

Anywho, bench day for me, off tomorrow, squats either fri or sat.

Also, a whole day each dedicated to bi's and tri's? Either you're on gear, a pro, or horribly inefficient.

Anyone got a decent 4 day split, but without legs. Before I get bashed. My legs have always been my strong point. They're comically big compared with my chest, and arms (go figure).

So I'm looking at something that is high volume on my arms to shock them into growth mode. I'm also running on my off days to try lean out and drop a little bulk off my legs. Wanna do this for 6-8 weeks.

P.S. gotta have deals in the workout, my fav exercise ever

This is called spot reduction, it doesn't work that way.

[IronFreak]

I know but if he is attempting a PR or something of that sort then form pretty much goes out the window. Moot point.

Anywho, bench day for me, off tomorrow, squats either fri or sat.

Also, a whole day each dedicated to bi's and tri's? Either you're on gear, a pro, or horribly inefficient.

This is called spot reduction, it doesn't work that way.

I disagree man, PR or not, slacking on form is no excuse. Look at that deadlift vid I posted a few pages back, that was a PR lift and he kept form.

I think if you're going to start something finish it, but man that's a great way to hurt yourself, ask me how I know.