How to train for best results

Hi guys

Curently I like to train two muscle groups at a time, except for leg days.

Monday: Chest & Biceps
Tuesday: Back & Traps
Wednesday: Legs
Thursday: Shoulders & triceps
Friday: 300 program (6 exercises, 50 reps) or jumprope and all bodyparts program (20 excersises 10-15 reps, jump rope for 45 sec between reps, minimum rest)

I gym in the mornings before work, so I will go to gym in lunch to do calves and stomach and maby some more traps or going for some cardio (treadmill)

How do you guys feel about this?

Do you rather think one muscle group a day, but still doing drop-sets and supersets (I dont really like doing 3-4 exercises, one at a time 8-12 reps - unless its like squats and deadlifts and you want to go heavy.)
Or maby other combos like rather chest and triceps ( I just find I cant go as heavy with triceps because the chest exercises allrady exhaust them)

Much appreciated

Combos

I like chest/biceps , back/triceps , cardio on wednesdays , legs/stomach , core

Change my routine every 4 weeks

I also think the change-up every 4 weeks is a very good thing. Just to hit the muscle's with something new so they dont get "get use" to your workouts.

And doing different mixtures of 2-up body parts is great.

This morning I did back alone, but finished of with two supersets after I started with bent-over barbell rows followed by machine rows.

I try to plan ahead for my workouts, just to get my mind in the right place, but the gym this time of year is full of people who are chasing the summer body. Then all the machines are full and you have to improvise on the spot.

Look I honestly don't believe that any split is going to make a difference, its all about training intensity,if u are not training to failure u are failing to tain... Possitive failure is the only way to make decent progress,don't use a weight that once u have hit 8 reps u put down cos u have done 8 reps, use a weight heavy enough that u can't do more than 8 reps!!

I don't no if it's right or wrong but it works for me. I don't really follow any program.
For chest I'll always do incline DB press bench press and make up the rest depending on what I feel like doing that day. For back I'll always do dead lift and pull ups and fill in the rest as i go.
I keep all my heavy compound movements and change up the rest so each session is a bit different, it also keeps it interesting.

DJ, thanks for the reply - I think people tend to forget this. How do you feel about rep-range. eg 10 8 6 6 going up in weight as the reps go less.

Also when exercising, is the first exercises you do more heavy hardworking sets, and then finish of with lighter weight higher reps to get a pump at the end.

To me it all depends on what your goals are...
Personally I would allow for more time between your back and leg routines, especially if you're doing deadlifts and squats.

Because deadlifts and squats exert so much effort and stimulate so many different muscle fibers (deadlifts especially), if you're serious about getting big, you'll give your body enough rest and recovery between each of these two workouts so that when it comes to doing the movement, you have the strength reserves that your body needs in order to bang out theses exercises.

For example, I'll do deadlifts on a mon, and squates on a thursday... keeping it reasonably spaced out so that I give my body enough time to recover. Then when I change my routine I'll do DL on thurs. & squats on mon.
I also leave my training for late afternoons, especially DL, as our spines tend to "unload", recover & reclaim moisture that was squeezed out during the day. I have noticed that my spine is more "ready" (for lack of a better word) to take on the heavy loads of DL'ing in the afternoon more so than in the mornings. But everyone's makeup is different and if your body can adapt then go for it, just space out those two workouts a bit more and you'll give your body the rest it needs...

Thx Moose, great advice. Specially the lower back takes shots from deadlift.

Kaballas wrote: DJ, thanks for the reply - I think people tend to forget this. How do you feel about rep-range. eg 10 8 6 6 going up in weight as the reps go less.

Also when exercising, is the first exercises you do more heavy hardworking sets, and then finish of with lighter weight higher reps to get a pump at the end.

I personally like to do a couple warm up sets, at about 25% of max weight. I then go as heavy as possible and usually aim for 6- 12 reps reps.

6 Heaviest
8 Lighter
8-10 Lighter
12 Lighter
(eg. id bench 105 6 reps then drop 10kg an do 8 reps, drop 10kg........)

If I can go on then I do, until failure.
Works well for me. The reason I do this is because i believe you can lift heavier when you are fresh. ( to me this makes sense, why try lift more when you are more tired)

That is a fair comment, and in your case you first make sure you are warmed up 100%
It really is worth a try, and it is good mixing up your routine from time to time.