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  1. #1
    Registered User tommyt414's Avatar
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    A few workout questions

    I've been working out for a few years but don't have too much time to go gym so have slow progress. I have a few questions here;

    1. For the sake of example, i'm using two days per week and not including legs. which workout would be more effective for each muscle group?

    a. monday - chest x 1, triceps x 1, back x 1, biceps x 1, shoulders x 1
    thursday - repeat above


    b. monday - chest x 2, triceps x 2, shoulders x 2
    thurs - back x 2, biceps 2

    so in each example each muscle group would be targeted the same amount in the week, but full body vs split. wondering which would be more effective?



    question 2. for gaining muslce which reps/sets would be more effective, and what would be the pros/cons of each method?

    a. 3 x 10 of 50kg
    b. 4 x 5 of 75kg

    so essentialy each option lifts a total of 1500kg

    hope ive been clear, and thanks in advance for any replies
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    Registered User Oleg1975K's Avatar
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    Question to you - why you not train its feet? Some serious incurable disease?
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  3. #3
    Registered User tommyt414's Avatar
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    Originally Posted by Oleg1975K View Post
    Question to you - why you not train its feet? Some serious incurable disease?
    I do train legs, i just left them out for simplicity in the example. Same principle, each muscle group twice; either twice in the lower split or once each time in the full body example.
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    Registered User Oleg1975K's Avatar
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    In this case, the best option is to train a full body both training days. The order of the exercises and the exercises themselves may differ on both days.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  5. #5
    Registered User tommyt414's Avatar
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    Originally Posted by Oleg1975K View Post
    In this case, the best option is to train a full body both training days. The order of the exercises and the exercises themselves may differ on both days.
    Thankyou, yeah i need to mix them up as i tend to do my preferred exercises first
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