Is This A Good Solid Training Split

[mbt9000]

Hi Guys, My Name Is Mike, Anyway Ill Get To The Point Im 5'8 178lbs (Last Time Checked I Maybe Heaver) Im A Good Conditioned Build Now I Want To Build Muscle I Dont Go For The Easy & Short Workouts (Only If They Are Intense :) ) So Is My Training Split Good, Give Me Your Oppinions Guys :)

Monday: Chest, Triceps & Abs
3 x 20 Wide Push-Ups
3 x 10 One Arm Push-Ups
3 x 15 Tricep Dips
3 x 15 Diamond Push-Ups
3 x 30 Sit-Ups

Tuesday: Back, Biceps & Forearms
3 x 10 Pull-Ups
3 x 15 Horizontal Rows
3 x 10 Barbell Curls @ 30kg
3 x 10 Chin-Ups
4 x 15 Forearm Rollers @ 2.5kg

Wednesday: Quads, Hamstrings, Shoulders & Abs
3 x 20 Squats
3 x 20 Hindu Squats
3 x 15 Toe Touches
4 x 15 Handstand Push-Ups (Pull-Up Bar)
3 x 30 Lying Leg Raises

Thursday: Off

Friday: Calves, Shins & Abs
4 x 20 Calve Raises
3 x 10 Single Leg Calve Raises
4 x 20 Shin Raises
3 x 10 Single Leg Shin Raises
3 x 30 Side Oblique Crunches

Saturday: Off

Sunday: Off



Appreciate It If U Get Bk To Me ASAP

Cheers :)

[bretakmf]

you aren't interested in any kind of sprinting, running, GPP training, interval training etc?

[cheesedog]

If your main goal is building muscle, you should drop any movements that you can do more than 12 or so reps, 6-12 reps is optimal for mass building for most people. Drop the regular pushups and replace them with incline pushups, add weight to your dips, pullups, horizontal rows, and chins. Drop the curls and do close-grip chins and/or pullups instead. Drop the easier leg exercises and do lunges, split squats, and pistols. For the low back and hamstrings do hyperextensions, weighted if you can. If the HSPU's aren't full range of motion, do them that way. Add weight to the HSPU's or do them with a wider spacing between your hands, which makes them harder.

[mbt9000]

yep, i do bike ridin alot times for fat loss, the handstand push-ups i do on a pull-up bar that i put in the middle of the door frame so im in a L Shape and i go full range of motion my main ultimate goal is to be ripped to shreds like jean claude van damme in kickboxer and i thought if i do heavy exercises like HSPU in high sets & reps mi shoulders will be well defined just to make it easy for ya in percentage this is how i want it to be, 60% Definition(Jean Claude Van Damme Type Definition) & 40% Muscle

[cheesedog]

Definition comes from diet, not training. Spend your workout time doing exercises in the mass-building range, don't waste your time and energy doing "shaping" moves.

[koltz]

shaping moves don't exist outside the surgery room

[mbt9000]

could u reconstruct the training regime for me so i know wot to do plz

[cheesedog]

Hi Guys, My Name Is Mike, Anyway Ill Get To The Point Im 5'8 178lbs (Last Time Checked I Maybe Heaver) Im A Good Conditioned Build Now I Want To Build Muscle I Dont Go For The Easy & Short Workouts (Only If They Are Intense :) ) So Is My Training Split Good, Give Me Your Oppinions Guys :)

Monday: Chest, Triceps & Abs
3 x 20 Wide Push-Ups
3 x 10 One Arm Push-Ups
3 x 15 Tricep Dips
3 x 15 Diamond Push-Ups
3 x 30 Sit-Ups

Tuesday: Back, Biceps & Forearms
3 x 10 Pull-Ups
3 x 15 Horizontal Rows
3 x 10 Barbell Curls @ 30kg
3 x 10 Chin-Ups
4 x 15 Forearm Rollers @ 2.5kg

Wednesday: Quads, Hamstrings, Shoulders & Abs
3 x 20 Squats
3 x 20 Hindu Squats
3 x 15 Toe Touches
4 x 15 Handstand Push-Ups (Pull-Up Bar)
3 x 30 Lying Leg Raises

Thursday: Off

Friday: Calves, Shins & Abs
4 x 20 Calve Raises
3 x 10 Single Leg Calve Raises
4 x 20 Shin Raises
3 x 10 Single Leg Shin Raises
3 x 30 Side Oblique Crunches

Saturday: Off

Sunday: Off



Appreciate It If U Get Bk To Me ASAP

Cheers :)

You could try something like this:
Monday --Chest, triceps, abs
1. One arm Pushups, 3 x 6-12
2. Dips, 3 x 6-12, add weight if needed
3. Bodyweight tricep extensions (aka skullcrushers), 3 x 5-12
4. Situps 3 x 12, hold weight behind your head if needed.

Tuesday --Back, biceps, and forearms
1. Weighted Wide-grip Pullups, 3 x 5-12
2. Weighted Horizontal Rows, 3 x 6-12. You can lay a weight in your lap for these.
3. Weighted Close-grip Chinups, 3 x 5-12
4. Forearm Roller, go as heavy as you can for 3 x 10

Wednesday --Legs, shoulders, abs
1. Pistols, 3 x 5-12
2. Pike Pushups, 3 x 5-12, when these are easy switch to HSPU
3. Hyperextensions, 3 x 10
4. Lying reverse crunches, 3 x 12

You could keep Friday the same except hold a weight behind your head for the oblique crunches.

If you have any questions get back to me.

[Kmerc]

I'd do 4-5 sets for all exercises, 4sets of 7-11reps are optimal for lean muscle mass, although thats for weight training i dont know if it applies to bw.

[hara_12]

The human body doesn't know the difference b/n BW and weight training. It just reacts to the stresses that are put on it. If you lift a weight that his heavy and hard at 9-11 reps and you do a BW exercise that is hard at 9-11 reps, the effect will be the same on the body.

Make sense?