Not exact matches
Sounds cruel, but we could do with AW getting that nasty
chest infection that has kept a couple of managers away, and see if that helps in
training and
on match
days.
That being said, avoid overtraining by hitting your triceps only once or twice per week, and
on different
days from those when you
train chest and shoulders.
The worst case scenario is the most common one —
training your
chest, triceps and shoulders
on different
days.
For example, if you
train your
chest on Monday and your shoulders
on Tuesday, you work many of the same muscles
on consecutive
days.
So, in basic terms, you will
train that specific body part, the
chest for example,
on whichever
day fits into your routine just as you would normally
on any other
day, keeping your typical rep range between 8 and 12 reps.
-- He usually works out 6
days a week and takes 1
day of rest
on the seventh
day — He does 3 - 4 sets per exercise — He
trains biceps and triceps
on the same
day — He
trains all big muscle groups once a week (legs,
chest, back and shoulders) and the small ones twice a week (triceps, biceps, calves)-- His favorite muscle group are the legs, which is why he
trains them
on Saturday when he has the most time.
The preferred choice for some people is 2 high - carb
days each week, the first one
on the
day you
train most intensely, like leg
day, the second
on chest day, and the rest would be low - carb
days.
Training groups of muscles with similar functions: pushing muscles (
chest, shoulders and triceps), puling muscles (back and biceps) and legs
on separate
days will give your muscles enough time to rest so you can use maximal weights every time you hit the gym.
Shoulder
training can often be neglected in favor of
training chest and arms, and you'd be surprised how many guys feel like their shoulders already get enough work as secondary muscles
on chest / arm
day and therefore don't require any specialized work.
Keep your split the way it is, but
on those bigger muscle group
days (
chest, shoulders, back) add in some more quality arm - specific
training for the biceps or triceps at the end of your workout.
I get it, leg
training can be hard, and it can be easy to give in to the temptations of not turning up to the gym
on leg
days or making a last minute change to your routine to hit a second
chest day this week.
I would suggest
training every other
day with a split program that works half your body one
day then the other half of your body the next session, e.g. back,
chest, biceps, calves
on Monday then shoulders, triceps, thighs and abs
on Wednesday.
Like most people, I hate missing
Chest day, so during that time I made sure I still did
Chest once a week even though I wasn't
training my other muscle groups
on a regular basis.
You
train either four or five
days a week, doing the pushing movements (
chest, shoulders, and triceps)
on Monday and the pulling movements (back and biceps)
on Tuesday.
If
on the last
day that you
trained your
chest you did barbell bench presses, next time substitute dumbbell presses or machine presses.