How do you compose your scheldge & whats on it?

[KStoner6tb]

My old 'bodybuilder' style workout used to look like this...

Mon- Chest
Tues- Biceps, forearms'
Wed- Off
Thurs- Back
Fri- Triceps
Sat- Deltoids
Sun-Back

Abbs everday before the workout. Cardio upon waking in the morning. I'd switch up doing heavy weight/low reps one week, to light weight/high rep the next. I had the best results not doing deads and cleans in the same week. If I was going to do deadlifts on Thursday, I wouldn't do cleans that Sat being so close to squats on Sunday. I found this rest very beneficial as long as the intensity during the workouts was balls to the wall.

I'd always try to workout with a spotter because lifting to failure/negatives are essential IMO.

I've always felt that one muscle per session did me best. Anytime I'd try pairing 2 or more together, I'd feel I didn't have the enegry and/or intensity that I wanted. I know some people disagree with giving biceps and triceps their own days(know they're used in many other lifts), but I'm a fan. I'll usually only do around 5-6 sets for bis plus a burnout set to close it out. Maybe 6-7 for tris.

I'm a firm believe that if you have your intensity where it should be, and use proper form(focus on contracting you muscles throughout the lift, and not just bouncing weight off your chest and all that nonsense) the independent, one muscle per week program is a winner.

I like to throw in random pushups throughout the day as much as I can. Same with chins, dips, etc.

 

[Binge Artist]

Looking at the calendar, I see it's about time for me to mix things up a bit.

I'm gonna stick with my home gym, which is basically a power rack, oly bar, bench, pec deck, & push down.

I think I will work each body part twice per week. Heavy/light for legs and chest, and split angles for back.

Legs A: Squats (heavy), stiff-legged deadlifts (light)
Legs B: Squats (light), stiff-legged deads (heavy)

Chest A (heavy): Benches, weighted dips
Chest B (light): Push ups (sets of 15, done SLOWLY, until I'm on the verge of bursting), pec deck. (possibly super-setted).

Back A (mostly traps): Military press, bent rows or rack pulls, upright rows.
Back B (mostly lats): Weighted chins (or possibly not weighted; my max single set now is about 17 reps, so I may just do bodyweight for multiple sets of 6-10), pull-overs.

Arms: Whatever combo of curls, push-downs, skull crushers it takes to get a good pump going.

Here's how I would lay it out:

Monday: Legs B, Back A.
Wednesday: Chest A, Arms.
Friday: Legs A, Back B.
Saturday: Chest B.

Any comments or advise would be greatly appreciated