Hi, so I’ve been doing a full body routine with full upper body on Monday, Wednesday, and Friday.
I’m going to switch over to a split routine on Monday and try that out. I’m getting more serious about this, so I’m making sure that my nutrition, supplementation, and workout routine is proper and planned before I begin.
Starting today, I will be recording all food that I eat for 2 weeks.
The outline for a split routine that Gerdy recommended for me was:
the following week switch the back/arms and chest/shoulder days so that the following week you will be training back/shoulders 1 and chest/arms 2
this is great in my opinion for keeping a balanced upper body and proper posture
I have a few questions about this:
When I train back, I do a lot of rows and things that I use my biceps for. If I am to do back and arms in the same day, my biceps are going to be pretty weak by the time that I get to isolating them.
The same goes for chest/shoulders. I do a lot of benching, inclined, declined, and flat when I train chest. Benching, especially inclined, works my shoulders a lot. By the time I get to isolating the shoulders with things like the shoulder press, they are much weaker than they could be.
What should I do about this? Will I get the same results even if I train a muscle that is already tired, or should I figure out a way to train each muscle fresh? Maybe I could do shoulders and arms on leg day or something?
What do you guys think about this?
Also, is only training a muscle group 1-2 times a week enough to stimulate growth and not just maintenance? I’ve been working my entire upper body 3 times a week and doing heavy bag work on off days and weekends for the past few months, so this seems like a lot less work to me.