Workout Splits

1 comment

April 29, 12:54 AM

by Mike Nunn, Men's Fitness Examiner

 

 

The bigger the muscle, the longer it takes for that muscle to recover.  For example, it only takes 5-6 days for your back or your chest to recover while it takes your legs about 7 days to recover.  Since legs are such a big muscle, I usually only workout them out on one of my days off from work.  First I will give you my workout split then I will give you some other popular splits. 

 A bit of knowledge for those trying to lose weight and who are spending all day at the gym doing sit ups. If you can't figure out why you are not getting good results remember; the bigger the muscle the more calories you will burn.  This why it is very important to work every muscle, especially your legs.  It drives me nuts watching grown men at the gym doing crunches on a big plastic pink ball for an hour to no avail.  You would be suprised how little time people with great abs spend on them versus their other muscle groups.

Sunday-quads, hamstrings, and stiff legged deadlifts for lower back and hamstrings

Monday-Chest, calves, abs/obligues

Tuesday-Back, forearms, traps (rear delts with back)

Wednesday-Off

Thursday-Biceps, triceps, deltoids

Friday-(repeat) chest day

Saturday-off

Sunday is always my leg day, but I rotate the other 3 workouts based on my other 4 workout days of the week.  So on Monday I would go to back, Tues arms, Thurs chest, Fri back.  Mon arms, tues chest, thurs back, fri arms.  Legs always on Sunday. Etc.

For the beefcake up there, Jay Cutler's routine, go to http://www.jaycutler.com/sub/training.htm.  Another guy to check out is Ronnie Coleman at www.bigroncoleman.com

One final thing, just because these guys are huge, doesnt mean you will be if you work out like them.  For year they've been; doing these routines, eating I'm guessing 5,000 calories a day, and maybe some illegal stuff as well, to get that big.  It doesnt mean there routines won't be great for you, as Arnold use to tell women that wanted to look nice but not have any bulk, "train like Mr. Olympia, just don't eat like him."

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