Training split

Good day brothers just wanted your opinion on my new training split

Mondays - Back & calves - full back workout from chin ups to dead-lifts
Tuesdays - Shoulders & calves and finish with tri's
Wednesdays - Quads& calves and arms - squats, lunges, etc, and concentrate on biceps and forearms (exclude tri's so that it doesnt affect chest workout the next day)
Thursdays - Chest
Fridays - Hammys glutes, calves and full arm workout.

I wanna start training arms twice a week since my arms seem to be lagging behind (especially on thickness, anyone got any tips to add thickness from the front my arms look so skinny...), maybe I'm been too skeptical, iv started training like this from this week i hope it works...

Any input will be great, shot guys!

I prefer not to comment on the split as bodybuilding splits aren't my style but in terms of arm thickness for me something that has worked with all my clients is - heavy lifts - especially weighted chins and heavy deadlifts.

If u are able to train arms twice a week u aren't really training them hard enough..I would prefer to see u do glutes and hams and quads on 1 day and arms on another..

What's the point of prioritizing a muscle group if you're going to be training it last? Move your arm exercises to the start of your workouts, and if you train your calves hard enough I don't see how you'd be able to handle 4 calve sessions in 5 days.

As for thickening up your arm, I like to do brachialis targeting exercises such as neutral bar curls, hammer curls, pinwheel curls and reverse preacher curls

Thanks DC EVO, i was also wondering about thickness on my arms, cos if you look at them from the front they look quite skinny. iv been told hammer curls work to add thickness on the biceps? anything else?

Thanks DJ i was doing arms only once a week and hams glutes and quads another I'll go back to that, and try push harder on the arms then

Thanks

Shot deadgoat calves i only used to train mondays and wednesdays and sometimes on fridays, i used to stuff around on a unicycle quite alot when i was younger so my calves arnt to weak, i struggle to get them stiff. even tho they look like tooth picks, lol

as for all those curls im gonna have to google a few to find out how to do them properly

Kkkyle wrote: Thanks DC EVO, i was also wondering about thickness on my arms, cos if you look at them from the front they look quite skinny. iv been told hammer curls work to add thickness on the biceps? anything else?

Thanks DJ i was doing arms only once a week and hams glutes and quads another I'll go back to that, and try push harder on the arms then

Thanks

Order yourself a pair of Fat Gripz, or just by some industrial rubber tubing, cut it to size and use it on every barbell and dumbbell you pick up. You will have to drop your regular weights down substantially to start with but once used to the new thick grip your weights will go up, arms will grow and then when you do train without them you'll be guaranteed to life more than you could of before you started using them.

too much volume

go for a basic 4-day push/pull split focusing on the compound lifts (deadlift, squat, bench)

unless you're juicing, which is a totally different ballgame.

monday: Chest, bies and calves
Tuesday: quads, hams
Wednesday: calves
Thursday: Shoulders and tries
Friday: Back and calves
Saturday: rest
Sunday: rest

Or put back and calves on Saturday.

Thats my routine at the moment its working pretty well. Not saying u must do it but its an idea or another routine u can do in a few months time to change routine up.

Your over training calves, they won't grow like that. Remember muscle groups like calves, abs and :whistle forearms grow differently. They dont respond well to the ideal rep range because its more endurance orientated muscle groups. Atleast 48 hours rest between training them. I train them once a week, where I do 4sets seated calve raises with 4sets standing with between 12 and 30 reps then do steps for 10 or so minutes where I basically walk on my toes like a model on a ramp. Works great for me..

I disagree on training abs once a week (if that is what you meant). I get much better results training them evry other day.

i dont see the point, abs are made in the kitchen not the gym, its just a matter of having a low bf %. Abs dont exactly grow like eg arms. Once they are there they stay pretty much the same. But hey if it works for you... We all respond differently

@ DC EVO where do you get fat gripz from bud?

Etwa wrote: @ DC EVO where do you get fat gripz from bud?

Unfortunately the only place to get them is www.fatgripz.com , I had a client bring a couple of pairs over for my gym. We tried to sort a deal with importing them but they weren't keen.

If you google fat gripz and look at the images, the next best thing would be to get some industrial rubber from a rubber factory or something like that and make some yourself.

EVO

As for the abs training - they're the same as every other muscle in the body so why treat them any differently. If they're lagging or weak then add more weight/reps etc to improve them.

@Philli - visible abs are made in the kitchen, BUT strong abs are made in the gym. I'm not a believer in crunches, but definitely a believer in training the midsection for bigger stronger lifts. You try squatting or deadlifting a heavy load with weak core and abs and you'll wilt over like a pansy.

I get what your saying, but get my point. Over training is over training. As you said its a bodypart like any other, the only difference is like calves they respond to higher reps. I don't care what bodypart it is, if there isn't atleast 48 hours rest inbetween the musclegroup you are over training. I have a nice thread on it... I'll post it tonight

Philli wrote: I get what your saying, but get my point. Over training is over training. As you said its a bodypart like any other, the only difference is like calves they respond to higher reps. I don't care what bodypart it is, if there isn't atleast 48 hours rest inbetween the musclegroup you are over training. I have a nice thread on it... I'll post it tonight

Dont worry I understand you over training is over training but abs aren't just made in the kitchen and once they're there you should still try to make them stronger - but that's all just semantics in the end

One way around training a body part more often and avoiding the 48hrs "rule" is eccentric less training. This regardless of what body part you're trying to train more often will speed up recovery and help it grow.

Yeah its true, but I also think it differs from person to person. I've always had a sixpack and have skipped training abs most part of the year. They are worked out with many of the compound movements you do in the gym anyway. Proportion is everything. When I do abs its only a few rope crunches, crunches and leg raises.

Mr Schwarzenegger used to train calves everyday, thats where i got the idea from, since even when i push hard on my calves they don't seem to get stiff. Hence why i came to that conclusion, otherwise i needa do some research on more exercises to target the calves...