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com34x · Joined: 28 Apr 2007 Posts: 94

I am set up as 4 days a week.

Monday:
Biceps and Triceps

Wed:
Chest and Back

Friday:
Shoulders

Sunday:
Legs

Anything wrong with splitting the muscle groups up like this? I don't do compound because I have some weak spots that I have to be careful of and just dont have the room or equipment for it. I also figure, that I wont burn as many calories if I break up the muscle groups. That and I would get sufficient rest in between workouts.

Please don't mention Waterbury Method because I can care less about that. If I try to use a weight I can only lift 3 times, then I will hurt myself. I am doing my own thing as far as Set and Reps.

DianaB · Joined: 05 Jul 2007 Posts: 714

I don't understand what you mean by not doing compounds because of weak spots, please give me an example.
Compound lifts involve more than one joint, more muscle worked=more effort and calories burned. Do 10 curls and then 10 squat thrusters and tell me which required more effort.
You will only hurt yourself by lifting a weight that is inappropriate for your ability. This goes for any reps/set scheme.

com34x · Joined: 28 Apr 2007 Posts: 94

I have a weak left chest from a collapsed lung operation that I had done a while back. I also have a weaker lower abdominal area that may have a small hernia or some sort of weak muscle. So this is why I say I can't go doing anything that can easily strain one of these areas. I can't choose a weight that I can only lift a few times because it would be too heavy. That and I don't always have a spotter.

I may be wrong about not doing compound exercises though. I think some of the exercises I am doing are actually compound and didn't know it. Dumbell chest presses? Seated Dumbell Deltoid presses, Squats to name a few.
I workout from home and all I have is an adjustable flat bench, with dumbells, some plates and a curl bar. I don't have the room for any kind of barbell exercises.

So back to what I was asking, would a workout plan split up this way be good enough?

swanso5 · Posted: Tue Oct 14, 2008 10:46 pm Post subject:

[/quote] So back to what I was asking, would a workout plan split up this way be good enough?

com34x · Joined: 28 Apr 2007 Posts: 94

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 715

By increasing strength you increase mass. Look at powerlifters for evidence.

swanso5 · Posted: Wed Oct 15, 2008 4:27 am Post subject:

3 sets of 10 = 30 total reps

10 x 3 = 30 reps

same total reps...so what's the diference?

you'll be using 85% of your 1RM for the 10 x 3 compared to the 60% for the 3 x 10 so you get the same mass gains and the strength gains

win / win really

com34x · Joined: 28 Apr 2007 Posts: 94

katiesuarez · Joined: 07 Feb 2007 Posts: 366

CW also stated he doesn't care much for splits because most people who design their own program hit a muscle group only once every seven to ten days. He wrote that for optimum growth, you should hit the muscle group three times per week. Work them only twice per week for maintenance.

swanso5 · Posted: Thu Oct 16, 2008 12:24 am Post subject:

that's what we're trying to tell you i beleive

com34x · Joined: 28 Apr 2007 Posts: 94

I could still change my routine, I'm just afraid of over training or starting too quick.

swanso5 · Posted: Fri Oct 17, 2008 4:10 am Post subject:

youngsters like you don't overtrain, your nervous system isn't efficicent enough...lift, eat then sleep...that's about all you'll need to do