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Workout split
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By (user no longer on site) OP
over a year ago
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Looking for a new workout split and hoping some of you can help recommend one?
Currently my plan looks like this:
Mon - Bi's and tri's
Tue - Chest and abs
Wed - Legs
Thu - Shoulders
Fri - Back and abs
10 min cardio warmup before each workout.
Lately I've been feeling fatigued around Wednesday so I think I may be overtraining and therefore, not putting my best effort in. Any help would be greatly appreciated  |
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By (user no longer on site)
over a year ago
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Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session |
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"Looking for a new workout split and hoping some of you can help recommend one?
Currently my plan looks like this:
Mon - Bi's and tri's
Tue - Chest and abs
Wed - Legs
Thu - Shoulders
Fri - Back and abs
10 min cardio warmup before each workout.
Lately I've been feeling fatigued around Wednesday so I think I may be overtraining and therefore, not putting my best effort in. Any help would be greatly appreciated "
Before lockdown
Mon full body
Tues full body
Wed full body
Thurs full body
Fri full body
Sat off
Sun full body endurance |
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By (user no longer on site)
over a year ago
|
"Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session"
Don't forget to tell everyone how much your belly hurts so they ask about your PB on sausage rolls |
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By (user no longer on site) OP
over a year ago
|
"Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session"
This Gregg fella sounds like a hell of a PT  |
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By (user no longer on site)
over a year ago
|
"Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session
This Gregg fella sounds like a hell of a PT "
He really pushes me to my limits, but he’s very reasonable priced.  |
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By *umblefunMan
over a year ago
London/ South West (Devon, Somerset). |
"Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session"
This! |
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By (user no longer on site) OP
over a year ago
|
"Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session
This Gregg fella sounds like a hell of a PT
He really pushes me to my limits, but he’s very reasonable priced. "
I don't know, I've looked at his reviews and they seem to be lukewarm at best  |
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By (user no longer on site)
over a year ago
|
"Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session"
been doing this one it's highly recommend |
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By (user no longer on site) OP
over a year ago
|
"Why not do fewer exercises per body part. Or maybe go heavy one week and light the next. "
I don't know, I think I've contantly bought into this idea of progressive overload and don't want to lose strength on the lighter workout week |
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"Looking for a new workout split and hoping some of you can help recommend one?
Currently my plan looks like this:
Mon - Bi's and tri's
Tue - Chest and abs
Wed - Legs
Thu - Shoulders
Fri - Back and abs
10 min cardio warmup before each workout.
Lately I've been feeling fatigued around Wednesday so I think I may be overtraining and therefore, not putting my best effort in. Any help would be greatly appreciated "
Try compound training..lighter weights more reps..top/lower split..German volume training |
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"Why not do fewer exercises per body part. Or maybe go heavy one week and light the next.
I don't know, I think I've contantly bought into this idea of progressive overload and don't want to lose strength on the lighter workout week"
Progressive over load does not only mean weight it means volume too
You wont lose strength if you program correctly
|
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By (user no longer on site)
over a year ago
|
"Don't change the body area you hit, just change up the exercises.
German volume training!!
Yep you do 10 reps.. its a killer"
Op can start on 5 reps, just saying...... |
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By (user no longer on site)
over a year ago
|
"Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session
My approach is similar apart from I dont mock those who frequent Gregg's
"
Yeah, I didn’t, I’m one of the people who frequent there, I’m a builder, it’s sort of in the contract. Also what was it you said about McDonalds only the other day, I mean I can probably find the thread if you want ?! |
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By (user no longer on site) OP
over a year ago
|
"Why not do fewer exercises per body part. Or maybe go heavy one week and light the next.
I don't know, I think I've contantly bought into this idea of progressive overload and don't want to lose strength on the lighter workout week
Progressive over load does not only mean weight it means volume too
You wont lose strength if you program correctly
"
Ahhh of course, so I could always do high weight, low rep 1 week and the low weight, high rep the next. That might be a good way to go |
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I'm a woman and currently working on specific issues so probably nobody would want to copy my current workout routine which is basically back and legs every time  . Mostly focusing on back, glutes and hamstrings. Tend to throw in a spot of quads on hamstring focuses days which I separate from glute focused days as I'm like jelly after my glute workout . Cool down involves including some postural work. |
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"Why not do fewer exercises per body part. Or maybe go heavy one week and light the next.
I don't know, I think I've contantly bought into this idea of progressive overload and don't want to lose strength on the lighter workout week
Progressive over load does not only mean weight it means volume too
You wont lose strength if you program correctly
Ahhh of course, so I could always do high weight, low rep 1 week and the low weight, high rep the next. That might be a good way to go"
I do full body every workout
Heavy ,heavy ,medium, high rep ,heavy with flexibility of how I feel or need |
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By (user no longer on site) OP
over a year ago
|
"Why not do fewer exercises per body part. Or maybe go heavy one week and light the next.
I don't know, I think I've contantly bought into this idea of progressive overload and don't want to lose strength on the lighter workout week
Progressive over load does not only mean weight it means volume too
You wont lose strength if you program correctly
Ahhh of course, so I could always do high weight, low rep 1 week and the low weight, high rep the next. That might be a good way to go
I do full body every workout
Heavy ,heavy ,medium, high rep ,heavy with flexibility of how I feel or need "
I used to do full body 3 times a week which definitely helped me to a point. I only started my current routine in lockdown as I only had a couple of dumbbells so upped the days |
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By *ediMan
over a year ago
Leeds |
"Very Similar to my routine, I say similar the days are in the same order, but by the weekend I’m ready to take it easy.
Mon - Greggs
Tue - Lounging on sofa
Wed - Walking to fridge and back for supplies
Thu - Greggs again
Fri - Rest day
10 min chilling and vibing before each session
This Gregg fella sounds like a hell of a PT
He really pushes me to my limits, but he’s very reasonable priced. "
 |
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By (user no longer on site) OP
over a year ago
|
"I'm a woman and currently working on specific issues so probably nobody would want to copy my current workout routine which is basically back and legs every time . Mostly focusing on back, glutes and hamstrings. Tend to throw in a spot of quads on hamstring focuses days which I separate from glute focused days as I'm like jelly after my glute workout . Cool down involves including some postural work."
Firstly, it's certainly working for you 
Now the flirty banter is out the way, I think it's slightly different betwenlen men and women as I think men tend to focus more on the upper body, getting ripped chests and backs and arm's whereas I think women may prioritise the legs and bum. Thank you for some leg day tips, though |
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By (user no longer on site)
over a year ago
|
Bro splits aren't the best. Only hitting each major muscle group once a week isn't the most productive.
Depends on your goals how you approach your split.
Push,pull,legs,off,push,pull,legs,iff
Upper,lower,off,upper,lower,off
Both above provide more frequency and overall volume, plenty of time for recovery too. |
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"Bro splits aren't the best. Only hitting each major muscle group once a week isn't the most productive.
Depends on your goals how you approach your split.
Push,pull,legs,off,push,pull,legs,iff
Upper,lower,off,upper,lower,off
Both above provide more frequency and overall volume, plenty of time for recovery too."
|
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By *asmeenTV/TS
over a year ago
STOKE ON TRENT |
"Looking for a new workout split and hoping some of you can help recommend one?
Currently my plan looks like this:
Mon - Bi's and tri's
Tue - Chest and abs
Wed - Legs
Thu - Shoulders
Fri - Back and abs
10 min cardio warmup before each workout.
Lately I've been feeling fatigued around Wednesday so I think I may be overtraining and therefore, not putting my best effort in. Any help would be greatly appreciated "
Saturday your balls? |
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By (user no longer on site) OP
over a year ago
|
"Bro splits aren't the best. Only hitting each major muscle group once a week isn't the most productive.
Depends on your goals how you approach your split.
Push,pull,legs,off,push,pull,legs,iff
Upper,lower,off,upper,lower,off
Both above provide more frequency and overall volume, plenty of time for recovery too."
To be fair, I have noticed that too. I was even doing some extra bicep and shoulder exercises with a low weight on other days and really felt the difference. I'll research some of those workouts online and see which is best |
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"I'm a woman and currently working on specific issues so probably nobody would want to copy my current workout routine which is basically back and legs every time . Mostly focusing on back, glutes and hamstrings. Tend to throw in a spot of quads on hamstring focuses days which I separate from glute focused days as I'm like jelly after my glute workout . Cool down involves including some postural work.
Firstly, it's certainly working for you
Now the flirty banter is out the way, I think it's slightly different betwenlen men and women as I think men tend to focus more on the upper body, getting ripped chests and backs and arm's whereas I think women may prioritise the legs and bum. Thank you for some leg day tips, though "
Aww cheers!
There's some truth in that. It goes beyond aesthetics though. For women it's often just far less satisfying to do most upper body work as we just often can't lift that much. I'm also becoming a bit of a crazy glute advocate. Most people could use strengthening them more. It helps so much with your squats and deadlifts and is great for stabilisation and your posture. I've basically cured my back pain through weight lifting.
I'm a leg day nerd for sure . Good luck with your training OP. It can often take some experimenting to find what works for you. It's possible you might be over training but it might be worth looking at ypur diet too. I had to dramatically increase my protein intake as I ended up sore all the time as my muscles weren't able to repair properly. It took me a while to adjust to the change but it certainly helped!! |
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By (user no longer on site) OP
over a year ago
|
"I'm a woman and currently working on specific issues so probably nobody would want to copy my current workout routine which is basically back and legs every time . Mostly focusing on back, glutes and hamstrings. Tend to throw in a spot of quads on hamstring focuses days which I separate from glute focused days as I'm like jelly after my glute workout . Cool down involves including some postural work.
Firstly, it's certainly working for you
Now the flirty banter is out the way, I think it's slightly different betwenlen men and women as I think men tend to focus more on the upper body, getting ripped chests and backs and arm's whereas I think women may prioritise the legs and bum. Thank you for some leg day tips, though
Aww cheers!
There's some truth in that. It goes beyond aesthetics though. For women it's often just far less satisfying to do most upper body work as we just often can't lift that much. I'm also becoming a bit of a crazy glute advocate. Most people could use strengthening them more. It helps so much with your squats and deadlifts and is great for stabilisation and your posture. I've basically cured my back pain through weight lifting.
I'm a leg day nerd for sure . Good luck with your training OP. It can often take some experimenting to find what works for you. It's possible you might be over training but it might be worth looking at ypur diet too. I had to dramatically increase my protein intake as I ended up sore all the time as my muscles weren't able to repair properly. It took me a while to adjust to the change but it certainly helped!! "
That's a very good point. I think I do cover the glutes on leg day in terms of squats, lunges and deadlifts. You may also have a point about my diet because even though it's better since I started training, I may have a few cheat meals too many  |
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"I'm a woman and currently working on specific issues so probably nobody would want to copy my current workout routine which is basically back and legs every time . Mostly focusing on back, glutes and hamstrings. Tend to throw in a spot of quads on hamstring focuses days which I separate from glute focused days as I'm like jelly after my glute workout . Cool down involves including some postural work.
Firstly, it's certainly working for you
Now the flirty banter is out the way, I think it's slightly different betwenlen men and women as I think men tend to focus more on the upper body, getting ripped chests and backs and arm's whereas I think women may prioritise the legs and bum. Thank you for some leg day tips, though
Aww cheers!
There's some truth in that. It goes beyond aesthetics though. For women it's often just far less satisfying to do most upper body work as we just often can't lift that much. I'm also becoming a bit of a crazy glute advocate. Most people could use strengthening them more. It helps so much with your squats and deadlifts and is great for stabilisation and your posture. I've basically cured my back pain through weight lifting.
I'm a leg day nerd for sure . Good luck with your training OP. It can often take some experimenting to find what works for you. It's possible you might be over training but it might be worth looking at ypur diet too. I had to dramatically increase my protein intake as I ended up sore all the time as my muscles weren't able to repair properly. It took me a while to adjust to the change but it certainly helped!!
That's a very good point. I think I do cover the glutes on leg day in terms of squats, lunges and deadlifts. You may also have a point about my diet because even though it's better since I started training, I may have a few cheat meals too many "
I don't think that would cause fatigue though as most people try and go too far the opposite and don't realise you need energy from ypur food to workout! Carbs can actually help as you store them in your muscles which gives you something to burn. If you're eating all carbs and little protein though that could do it if your muscles are struggling to repair. |
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By (user no longer on site)
over a year ago
|
"Looking for a new workout split and hoping some of you can help recommend one?
Currently my plan looks like this:
Mon - Bi's and tri's
Tue - Chest and abs
Wed - Legs
Thu - Shoulders
Fri - Back and abs
10 min cardio warmup before each workout.
Lately I've been feeling fatigued around Wednesday so I think I may be overtraining and therefore, not putting my best effort in. Any help would be greatly appreciated "
Train legs before rest day, i find friday best for this, friday is takeaway day for me so carb & calorie loading which is whats best after a heavy leg day.
Also train in groups-
Back & bi's
Chest, shoulders & triceps
Reason being when your training triceps then next day chest.. your also working triceps so your not letting them recover just over working them.  |
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"Looking for a new workout split and hoping some of you can help recommend one?
Currently my plan looks like this:
Mon - Bi's and tri's
Tue - Chest and abs
Wed - Legs
Thu - Shoulders
Fri - Back and abs
10 min cardio warmup before each workout.
Lately I've been feeling fatigued around Wednesday so I think I may be overtraining and therefore, not putting my best effort in. Any help would be greatly appreciated
Train legs before rest day, i find friday best for this, friday is takeaway day for me so carb & calorie loading which is whats best after a heavy leg day.
Also train in groups-
Back & bi's
Chest, shoulders & triceps
Reason being when your training triceps then next day chest.. your also working triceps so your not letting them recover just over working them. "
Good advice |
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"Looking for a new workout split and hoping some of you can help recommend one?
Currently my plan looks like this:
Mon - Bi's and tri's
Tue - Chest and abs
Wed - Legs
Thu - Shoulders
Fri - Back and abs
10 min cardio warmup before each workout.
Lately I've been feeling fatigued around Wednesday so I think I may be overtraining and therefore, not putting my best effort in. Any help would be greatly appreciated "
Try yoga. Just a few minutes of stretching every morning will help flush out the toxins and give you back your pep. Plenty of videos on line to follow.
Namaste |
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By (user no longer on site) OP
over a year ago
|
"Thanks for the advice all. I'll definitely try some of these out and see what works for me.
And if all else fails... Steroids
NO *wags finger*"
I'm joking, of course, probably  |
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"Thanks for the advice all. I'll definitely try some of these out and see what works for me.
And if all else fails... Steroids
NO *wags finger*
I'm joking, of course, probably "
You better be or I'll put you on the naughty step |
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By (user no longer on site) OP
over a year ago
|
"Thanks for the advice all. I'll definitely try some of these out and see what works for me.
And if all else fails... Steroids
NO *wags finger*
I'm joking, of course, probably
You better be or I'll put you on the naughty step "
I am, please don't confiscate my dumbbells |
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"Thanks for the advice all. I'll definitely try some of these out and see what works for me.
And if all else fails... Steroids
NO *wags finger*
I'm joking, of course, probably
You better be or I'll put you on the naughty step
I am, please don't confiscate my dumbbells "
|
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By (user no longer on site)
over a year ago
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I suspect you are spending too long in the gym. I’ve noted that people who do splits as split up as your will do bicep curls, cable curls, preacher curls, dumbell curls etc, Hitting the same muscle from every angle like a competitive bodybuilder.
You could probably get the same look with half the exercises and a rest day in the middle. Oh and steady on the cardio. |
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