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#1 nakmuay

  • Joined:10-October 11
  • Location:Australia QLD

Posted 27 December 2011 - 11:42 AM

hey guys i couldnt find any info on this on here. so after my last fight in august in melb ( i do muay thai) i fought a massive tongan lad who destroyed me lol.
i decided i need to get alot bigger, ive been doing weights for 2months now and im seeing results. but now im wondering what days i should be doing what exercises. as my triceps and legs r growing quicker than my biceps n chest.

for example

tuesday - chest/biceps

thursday - triceps/back

saturday - legs/calves

does this sound right or should i be doing different ones together or swapping some of them. any help would be greatly appreciated

thanks

#2 Shark

  • Joined:14-April 05
  • Location:Australia VIC

Posted 27 December 2011 - 12:10 PM

It doesn't really matter to be honest. As long as your resting the muscle group you worked out for at least a day.
I have a friend who is seeing big results but has no 'set' routine. It just depends.

Mine is:
Day 1: Chest/Tris
Day 2: rest
Day 3: Biceps/shoulders
Day 4: rest
Day 5: Back/Legs/Calves

The exercises I do in my routines generally compliment the two muscle groups I work on.
I'll be going into a 6day routine as of next week, which is exactly the same, only having ONE FULL DAY of rest, instead of 4. Do the program every day, so I'm doing a 3day split twice a week, with one rest day on Sunday.

At the end of the day, the reason you aren't seeing results in certain areas could be due to not training them correctly/not executing lifts correctly, or simply doing lifts that don't work enough of the muscles you think they do.
It's all very dependent. Mix it up a bit and try some different excercises. Just do alot of research and reading.. and then try it out in the gym. It's the only way to refine your routine really.

Edited by Shark, 27 December 2011 - 12:16 PM.


#3 nakmuay

  • Joined:10-October 11
  • Location:Australia QLD

Posted 27 December 2011 - 12:20 PM

thanks for the reply mate. ahhhhh yeap. thanks heaps hey. i did have a young guy doing a program up for me. i felt it wasnt working my chest enough or biceps as in just working that one muscle group. so thats why im asking the questions now. ive been doing heap of research since posting this up on which exercises i should be doing to get the results i want. i also do my cardio side of training mon.wed n fridays, thanks for the reply

#4 stupidlikeafox

  • Joined:19-September 07
  • Location:Australia SA
  • Car:S14

Posted 27 December 2011 - 12:45 PM

View Postnakmuay, on 27 December 2011 - 11:42 AM, said:

tuesday - chest/biceps

thursday - triceps/back

typically people do this the other way round

chest/tris
back/bis

though its hardly a deal breaker

#5 bloodzkull

  • Joined:14-January 04
  • Location:Australia QLD
  • Car:92 r32 gtr skyline. 85 single cab 4wd hulix (vn v6) and a 71 datsun 1600

Posted 27 December 2011 - 06:47 PM

wow advice in this forum has gone way down the toilet
where abouts in brisbane are you?

#6 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 27 December 2011 - 06:56 PM

are you primarily doing isolation or compound exercises?

#7 FenrirWC

  • Joined:07-December 11
  • Location:Australia TAS
  • Car:s14 Kouki

Posted 27 December 2011 - 09:28 PM

My advice is to stick with compound movements to build size and if you feel your havent worked your chest, biceps, triceps etc enough you can do isolation exercises. Nothing wrong with a 3 day split it allows you to focus on certain muscle areas rather than doing a full body workout in an hr. My personal opinion is as long as you put the effort in and train with intent you will see gains just make sure your eating enough and getting enough sleep =)

the one suggestion i might have is you move your legs to the middle of the workout so you work out upper body, lower body then upper body again.... but thats just my style do whatever you want to do :thumbsup:

Edited by FenrirWC, 27 December 2011 - 09:29 PM.


#8 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 27 December 2011 - 09:42 PM

Pick up heavy shit
put it back down
put it on your back and squat it
pick it up and press it

It's really not that hard.

#9 bloodzkull

  • Joined:14-January 04
  • Location:Australia QLD
  • Car:92 r32 gtr skyline. 85 single cab 4wd hulix (vn v6) and a 71 datsun 1600

Posted 27 December 2011 - 10:16 PM

basically what you want to do is a full body program consisting mainly of compound lifts
what are your stats height weight etc etc

#10 nakmuay

  • Joined:10-October 11
  • Location:Australia QLD

Posted 27 December 2011 - 10:28 PM

im in toowoomba. i mostly do compound exercises. i feel im not doing enuff on my biceps or chest like doesnt feel like im working them to their full potential. i am 6'3 and 119kgs atm. i started off at 113-114kgs before i started doing weights 2 months ago.

#11 bloodzkull

  • Joined:14-January 04
  • Location:Australia QLD
  • Car:92 r32 gtr skyline. 85 single cab 4wd hulix (vn v6) and a 71 datsun 1600

Posted 27 December 2011 - 10:32 PM

fighting open weight then?
unless you want to get huge i'd consider trying to get down to a lower weight class
what compound lifts are you doing? give us a breakdown of your routine.

Edited by bloodzkull, 27 December 2011 - 10:33 PM.


#12 nakmuay

  • Joined:10-October 11
  • Location:Australia QLD

Posted 27 December 2011 - 10:47 PM

yeah im in the super heavyweight category. n the lowest ive gotten down to is 102kgs i felt to drained at that weight n had no strength like i usually do wen i would fight at 108ish kgs, ok


tuesday:

seated row x3
dips x5
chin ups x5
hack squatx3
bicep curlsx3
tricep rope pulldownsx3
chest press with machines x3

thursday

chest press on those big balls x3
bent over pull upsx3
push up/pull downsx3
lungesx3
arnie pressx3

then saturdays i alternate back to the first one.

#13 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 27 December 2011 - 11:03 PM

You need to be fast to be a good fighter, especially at 108kgs.

how much fat are you carrying?

#14 El Freako

  • Joined:16-June 10
  • Location:Australia QLD
  • Car:Nissan Pulsar SSS

Posted 27 December 2011 - 11:03 PM

View Postnakmuay, on 27 December 2011 - 10:47 PM, said:

yeah im in the super heavyweight category. n the lowest ive gotten down to is 102kgs i felt to drained at that weight n had no strength like i usually do wen i would fight at 108ish kgs, ok


tuesday:

seated row x3
dips x5
chin ups x5
hack squatx3
bicep curlsx3
tricep rope pulldownsx3
chest press with machines x3

thursday

chest press on those big balls x3
bent over pull upsx3
push up/pull downsx3
lungesx3
arnie pressx3

then saturdays i alternate back to the first one.

I just died a little inside.

If you want to bulk and add strengtht then you need to be focusing on barbell work and doing squats, deads, bench, military press, chins and rows.

If you're a noob to lifting weights then look up a full-body, push/pull or upper/lower routine. Don't waste time thinking about your bis, they're hardly important.

#15 bloodzkull

  • Joined:14-January 04
  • Location:Australia QLD
  • Car:92 r32 gtr skyline. 85 single cab 4wd hulix (vn v6) and a 71 datsun 1600

Posted 27 December 2011 - 11:12 PM

what freako said

i cry reading through this forum now

#16 nakmuay

  • Joined:10-October 11
  • Location:Australia QLD

Posted 28 December 2011 - 06:25 AM

im carrrying a little bit of fat now at 119kgs. i do have a bit of speed for my size which im lucky to have. ahhhhhh yep. thanks el freako. im trying to put on lean muscle not so much bulk i would be happy to put on 10kgs of muscle on overall.

#17 asleep

  • Joined:03-August 04
  • Location:Australia VIC
  • Car:180sx

Posted 28 December 2011 - 06:23 PM

In my experience, i dont think it matters what day you do what, as above, its not a deal breaker.

If your getting faster results in your legs and triceps, thats great, go with it, get massive tri's and legs.

If you dont like it, like how your body is forming with the weight training, drop doing legs and tricep excersises for a while and focus on the other muscle groups.

Edited by asleep, 28 December 2011 - 06:24 PM.


#18 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 28 December 2011 - 06:30 PM

Yeh don't do any legs.

Just curl n shit.

Totes.

#19 asleep

  • Joined:03-August 04
  • Location:Australia VIC
  • Car:180sx

Posted 28 December 2011 - 06:47 PM

Yes as i said above, just do curls.

#20 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 28 December 2011 - 06:48 PM

View PostDr. Cranium, on 27 December 2011 - 09:42 PM, said:

Pick up heavy shit
put it back down
put it on your back and squat it
pick it up and press it

It's really not that hard.


#21 Shark

  • Joined:14-April 05
  • Location:Australia VIC

Posted 28 December 2011 - 07:50 PM

View PostDr. Cranium, on 28 December 2011 - 06:30 PM, said:

Yeh don't do any legs.

Just curl n shit.

Totes.
Routine for winners right thurrr

#22 nakmuay

  • Joined:10-October 11
  • Location:Australia QLD

Posted 29 December 2011 - 10:31 PM

yeah i dont wanna leave legs out though as they play a major part in martial arts. like my shoulders legs n triceps r growing faster then my chest n biceps. would doing isolation exercises for the biceps make them work harder n grow as well?

#23 bloodzkull

  • Joined:14-January 04
  • Location:Australia QLD
  • Car:92 r32 gtr skyline. 85 single cab 4wd hulix (vn v6) and a 71 datsun 1600

Posted 29 December 2011 - 11:15 PM

as freako said base your whole routine around squats, deads, bench, military press, chins and rows.
i'm sure freako or sometime else will have a better idea on what rep/set etc will be better.

don't worry about your shoulder etc growing faster. your not prepping for a bodybuilding contest
make sure everything is good form and full rom, squats low etc

#24 nakmuay

  • Joined:10-October 11
  • Location:Australia QLD

Posted 30 December 2011 - 08:05 PM

yeah im going to start doing that from next tuesday, yeah thats very true. i just want to have a good core n power with speed n agility but still be big enough if u know what i mean.
yeah i make sure im doing good form with everything i do with weights. im doing 3 sets of 10 with my weights atm. should i drop it down to 8 reps then use more weight but keep good form. thanks for all the help guys really appreciate it.





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