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PostPosted: Mon Apr 09, 2007 1:14 pm 
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Apprentice
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Joined: Mon Dec 26, 2005 10:17 pm
Posts: 124
Location: ohio, USA
Building some muscle? Right now I am ok on that....just trying to put on a little more. I was doing this:

4 days a week

Day one-
Back-
One arm rows
Pullups

Chest-
Dips
Flyes

Biceps-
Curls

Day Two-

Legs-
Deadlift
Lunge
Straight legged deadlifts

Shoulders-
Shoulder presses
Shoulder raises

Triceps-
Tricep Exts.

Day three- repeat of one
Day four- repeat of two

I wanted to switch to just three days a week, so here is how this looks-

Day one-
Deadlift
Lunge
Rows
Shoulder Presses
Tricep Exts

Day Two
Jefferson Squats
Straight-legged Deadlifts
Dips
Flyes
Rows
Curls

Day three-
Deadlift
Shoulder presses
Shoulder Raises
Flyes
Tricep Ext
Curls

I wanted to hit every muscle group twice a week, and keep in mind I have been lifting for about 2 years and do NOT have a squat rack. I also train abs and calves on the off days of my "Actual" lifting. From a strictly workout standpoint (not dealing with diet and stuff) which would one think to be better? Three days a week is working out better for my schedule, but I could switch back to four if necessary


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PostPosted: Mon Apr 09, 2007 3:17 pm 
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Exalted Seer
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Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
leif3141 wrote:
From a strictly workout standpoint (not dealing with diet and stuff) which would one think to be better? Three days a week is working out better for my schedule, but I could switch back to four if necessary


If the three days a week routine is more convenient for you (ie causes you to miss fewer workouts, and doesn't disrupt your life outside the gym as much), it is better

BTW, it was pointed out in another thread that deadlift variations really work the lower back. Your workout will hit the lower back three times a week. You might have to play with poundages and intensities to keep from overtraining the lower back.


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PostPosted: Mon Apr 09, 2007 11:17 pm 
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Apprentice
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Joined: Mon Dec 26, 2005 10:17 pm
Posts: 124
Location: ohio, USA
I try to use more leg with deadlift stuff than lower back...and with straight legged deadlifts, I use almost all hamstrings for it. I might switch deadlift out on one of the days and do lunges instead, perhaps on the third day.


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PostPosted: Tue Apr 10, 2007 4:59 am 
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Associate Member
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Joined: Sun Sep 03, 2006 4:52 am
Posts: 551
Location: Antwerp, Belgium
According to me, the full-body routine is better for building mass because you can stimulate body parts 3 times a weeks instead of 2 times.
Be sure to hit the biggest bodyparts (legs, chest and back) every workout. You don't have to be (too) concerned about overtraining if you adjust your sets/reps every week/workout. Eg. first workout strenght based, then hypertrophy, then explosiveness,...


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