Training Schedules

drgainer

drgainer

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Hey, just interested in what is the norm these days or what alot of u guys are using as training schedule. I've pretty much settled on a chest/tris, back, traps, shoulders/bis and legs eo week. I do legs every other week because they grow so fast and get really strong really quick. I'm not trying to have monster legs again. Anyway, like to hear other schedules. Also each body part once a week.
 
I do the traditional split. Similar to what you mention. But Back/Bi's Chest/Tris Shoulders Legs Repeat. However, I've been in the gym so much lately, only taking one day off, things seem to be sore still and I end up with a day like today. Where I'm doing deadlifts and bi's and tri's. I train all on how I feel.
 
As I have gotten older I have focussed on recovery, I train on a 10 day split, which everyone will tell you is not productive, but I even tried it on a young bloke, and everyone accused me of having him on drugs.
It goes like this

Monday : Chest
Tuesday : Quads
Wednesday: Rest
Thursday : Shoulders & Traps
Friday : Hamstrings & Calves
Saturday : Rest
Sunday : Rest
Monday : Back
Tuesday : Bi’s & Tri’s
Wednesday : Rest
Thursday : Repeat

Like I said, a lot of people will say it’s not enough, but I had a 16 year old on it and he just blew up, but it’s my recommendation for over 40’s focussing on recovery. I’m now 62 and still killing it.
Basically triceps get stimulation on chest and shoulder day, bis get stimulation on back day, if you squat/hack squat **** to the grass, hamstrings will get hit on quad day, and if you really feel you must hit arms more often you could do extra tri’s on chest da & throw some bi’s in on shoulder day.
I always do quads seperate to hams and calves, because after quads you aren’t going to give hams a solid go, let alone calves.
How many people do you see with great quads, mediocre hams, and no calves.
But, pretty well anything works, if you train hard, eat right and recover.
 
Nugget said:
As I have gotten older I have focussed on recovery, I train on a 10 day split, which everyone will tell you is not productive, but I even tried it on a young bloke, and everyone accused me of having him on drugs.
It goes like this

Monday : Chest
Tuesday : Quads
Wednesday: Rest
Thursday : Shoulders & Traps
Friday : Hamstrings & Calves
Saturday : Rest
Sunday : Rest
Monday : Back
Tuesday : Bi’s & Tri’s
Wednesday : Rest
Thursday : Repeat

Like I said, a lot of people will say it’s not enough, but I had a 16 year old on it and he just blew up, but it’s my recommendation for over 40’s focussing on recovery. I’m now 62 and still killing it.
Basically triceps get stimulation on chest and shoulder day, bis get stimulation on back day, if you squat/hack squat **** to the grass, hamstrings will get hit on quad day, and if you really feel you must hit arms more often you could do extra tri’s on chest da & throw some bi’s in on shoulder day.
I always do quads seperate to hams and calves, because after quads you aren’t going to give hams a solid go, let alone calves.
How many people do you see with great quads, mediocre hams, and no calves.
But, pretty well anything works, if you train hard, eat right and recover.
Click to expand...
I can see that working bro,consistency would be key here I think,as with anything hey.
 
seventies voodoojuice said:
I can see that working bro,consistency would be key here I think,as with anything hey.
Click to expand...
It is definitely better for older athletes, focussing on recovery. I’m one of them, however because I have trained so long I probably recover better than most. I do mix it up a bit though, I just wrote myself up a 5 day a week program, lol. I will only do that for a few weeks though, as I’m still concreting at almost 63, I don’t have the go I had 30 years ago 😂
 
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Nugget said:
It is definitely better for older athletes, focussing on recovery. I’m one of them, however because I have trained so long I probably recover better than most. I do mix it up a bit though, I just wrote myself up a 5 day a week program, lol. I will only do that for a few weeks though, as I’m still concreting at almost 63, I don’t have the go I had 30 years ago 😂
Click to expand...
Same,though I'm 52 and been concreting for 27 years.without test I wouldn't be.hiws work slowed down heaps in Sydney suburbs hey.
 
Nugget said:
As I have gotten older I have focussed on recovery, I train on a 10 day split, which everyone will tell you is not productive, but I even tried it on a young bloke, and everyone accused me of having him on drugs.
It goes like this

Monday : Chest
Tuesday : Quads
Wednesday: Rest
Thursday : Shoulders & Traps
Friday : Hamstrings & Calves
Saturday : Rest
Sunday : Rest
Monday : Back
Tuesday : Bi’s & Tri’s
Wednesday : Rest
Thursday : Repeat

Like I said, a lot of people will say it’s not enough, but I had a 16 year old on it and he just blew up, but it’s my recommendation for over 40’s focussing on recovery. I’m now 62 and still killing it.
Basically triceps get stimulation on chest and shoulder day, bis get stimulation on back day, if you squat/hack squat **** to the grass, hamstrings will get hit on quad day, and if you really feel you must hit arms more often you could do extra tri’s on chest da & throw some bi’s in on shoulder day.
I always do quads seperate to hams and calves, because after quads you aren’t going to give hams a solid go, let alone calves.
How many people do you see with great quads, mediocre hams, and no calves.
But, pretty well anything works, if you train hard, eat right and recover.
Click to expand...
Love the program 👌 think I might give this a go... I've been thinking about changing things up.
 
drgainer said:
Hey, just interested in what is the norm these days or what alot of u guys are using as training schedule. I've pretty much settled on a chest/tris, back, traps, shoulders/bis and legs eo week. I do legs every other week because they grow so fast and get really strong really quick. I'm not trying to have monster legs again. Anyway, like to hear other schedules. Also each body part once a week.
Click to expand...
Hey mate,

I love reading about different routines.

Now I am older (late 50's) and have more time on my hands I've gone to a push / pull / legs 6 x days per week routine

30 degree bench press
seated overhead press
dips
cable side delt flyes
cable overhead tricep extensions

T-Bar row
underhand grip lat pulldowns
machine row
rear delt flyes
cable bicep curls

machine squat or hack squat (old man lower back....lol)
leg extensions
RDL's
sitting hamstring curls
standing calf raise

For ab / core work I'll mix in some landmines / roman chair work / ab crunch machine work 3 x per week.

Generally 4 x sets per exercise / 8 - 12 reps per set with 1 - 2 RIR / 2 minutes rest between sets.

A largely generic set up I know, but it is working beautifully for me. In and out in an hour.

Cheers
 
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