White Line Fever wrote:Good work Q!
SO outline your bodybuilding proram Kickinit.
4 or 5 day split?
I'd be assuming sitting in the 8-12 rep range?
how manys sets/exercises per muscle?
I'm always looking for new methods.
But it's strange that a competition bodybuilder would not be hitting the muscles twice a week.
I do and don't have a set program, if you watched me over a couple of months you would see that my program changes from day to day. I'm a big believer in listening to your body and this is the reason for my program changing so much. But I don't live by some simple rules with every workout.
I do 2on 1off, if i'm feeling a bit down on energy I will have 2 days off. I'll train chest, shoulders, bi's, legs, back and tri's. Some people will train bi's and tri's together really depend's on if you have the time and energy to do this.
I try for 8 exercises on each muscle group, but like I said You have to listen to your body. If your done with your 6th exercises and you can feel you are done then you stop, it's very rare that you will hit the 8th exercise when first starting, after about a month you should up hitting 8. With set's I will start with 5 sets per exercises for the first 2. The first set of both are about 20% of your heaviest you have lifted for 10reps (roughly) and going for 20 reps, this is only to get the muscle awake and excited. Second set will be roughly 50% for 15reps, third will be 75% for 12 reps, fourth will be 100% failing at rep12 and the fifth will be 100% failing on the 10th rep. The next 2 exercises I will go with 4 sets just dropping the 20% set, then from then on it's 3 sets just dropping the 50% set. Now for the last 2 sets failure is more important then reps in a sense, you still want to try and hit those rep range but if you hit 12 reps and still got more you do more even if you end up failing at 16reps.
You might think it's strange but more bodybuilders train like this then any other way. There are a lot of bodybuilders out that have training programs and are completely different to the way they train. Now if you want to be a bodybuilder and actually compete this where it becomes interesting. Say your shoulders are absolutely perfect not a flaw in them but your tri's are lacking a bit I would actually skip a shoulders session and throw in another tri's session. Or you could do say 3 exercises for shoulders and chuck in a few exercises for your tri's. Like I said the main thing is listening to your body and looking at what it needs
If you want to be a power lifter then by all means keeping doing the layne norton program. If you want to build a great body then i'd be looking at another program.
http://www.bodybuilding.com/fun/kris-ge ... eek-1.html
This program is actually pretty good if your not 100% not being serious about becoming a competing bodybuilder. I actually followed a program when I first started lifting like this.
The other thing is do you take any supplements and if you do what do you take?
