Fitness

[Partial]

no need to max. Just lift heavy and slower with good form. Do that, and do less reps per set at a higher weight. Your chest will explode.

[justanotherpackfan]

no need to max. Just lift heavy and slower with good form. Do that, and do less reps per set at a higher weight. Your chest will explode.

I know, I only max out every two weeks. I do 3 or 4 sets of 8-10 reps. My pecs are the most responsive muscles in my body.

[Charles Woodson]

I got a nice bench about 1 month ago...

Sunday-Abs, legs

Monday-Chest back shoulder tris bis

tuesday-abs legs

wensday-Chest back shoulder tris bis

thursday abs legs

friday-Chest back shoulder tris bis

saturday abs legs

now of course i dont do the same excirsises everyday.. for instance instead of doing bench all the time for chest, i switch between incline and decline or other excersises... I try to run whenever i get the chance and eat fairly healthy..right now im maxing at 85, and isnt to bad seeming how im 5'3 and only 14... oh and on easy work outs i do 3 sets of 10 the whole time...and hard work outs i do reps 12 10 8 6, and then one rep of 12 on a different excersise for that area..kinda complicated but i have a much older brother who shows me what to do..also do alot of free weights for certain areas

[MJZiggy]

Chuck, aren't you supposed to schedule a day off in there?

[justanotherpackfan]

Chuck, aren't you supposed to schedule a day off in there?

It's alright, he's young meaning he will recover faster. If he doesn't feel like he needs one he should be fine. My rest day is Sunday.

[MJZiggy]

Mine is Monday through Saturday.

[justanotherpackfan]

...

[justanotherpackfan]

Mine is Monday through Saturday.

You must build lots of mass with all that recovery time.

[Partial]

I got a nice bench about 1 month ago...

Sunday-Abs, legs

Monday-Chest back shoulder tris bis

tuesday-abs legs

wensday-Chest back shoulder tris bis

thursday abs legs

friday-Chest back shoulder tris bis

saturday abs legs

now of course i dont do the same excirsises everyday.. for instance instead of doing bench all the time for chest, i switch between incline and decline or other excersises... I try to run whenever i get the chance and eat fairly healthy..right now im maxing at 85, and isnt to bad seeming how im 5'3 and only 14... oh and on easy work outs i do 3 sets of 10 the whole time...and hard work outs i do reps 12 10 8 6, and then one rep of 12 on a different excersise for that area..kinda complicated but i have a much older brother who shows me what to do..also do alot of free weights for certain areas

You could switch to something like this. I prefer training each muscle only once per week besides legs, forearms and abs. Creates longer time for recovery.
Monday-Chest & Back
Tuesday-Legs
Wednesday-Triceps & Biceps
Thursday-Legs
Friday-Shoulders
Saturday-Legs or rest
Sunday-rest(after all this day was created to be the day of rest)

Do lots of squats.
Upper pecs are what's always lagging behind on people. Your lower pecs will always be much bigger so do lots of incline presses. You can also do wide-grips.
Cleans are a good lift if you play sports.
If you have a high metabolism lay off the running and focus on adding mass.
Eat lots of food. You can track your food on Fitday.com.

see, but if you goal is recovery time this isn't a good workout for it. You have too much pushing and pulling and similiar motions each day. I'd do my split like this.

Legs
Tri/Chest
Bicep/Back
Shoulders/Abs - do the military press on your chest day, make this workout your lightest

[Partial]

Mine is Monday through Saturday.

You must build lots of mass with all that recovery time.

I think Ziggy's looking for a more petite and femine look. Besides the fact, the one thing I learned at JSF is those guys are over the top. You can get the results you want without being so strict. John stated many people can, he just cannot half ass something. I know plenty of guys who can put up over 300 bench 500 squat and lift 5 days a week shifting between bench, squats, deads, military press, and bent over barbell rows.

I wouldn't worry about the details, i'd be more concerned about eating a lot of calories regardless of what type while bulking, and lifting a lot. Do some cardio to keep the fat off from eating garbage food. That's how you get huge and can still enjoy life.

[Charles Woodson]

Yea i see what you guys mean but im fine and if me or my brother are soar from another day we skip the workout, and we try to stick to this but we dont get to do it everyday like we would. Havent worked out since sunday because i came down with a bad case of hives...

[justanotherpackfan]

...

[GrnBay007]

Some of the guys I work with have a nice little area in the basement of our building where they go to lift weights. I've found it interesting to pop in and watch every now and then. Damn, I just hate it when they take their shirts off!!!

[Partial]

see, but if you goal is recovery time this isn't a good workout for it. You have too much pushing and pulling and similiar motions each day. I'd do my split like this.

Legs
Tri/Chest
Bicep/Back
Shoulders/Abs - do the military press on your chest day, make this workout your lightest[/quote]
Who's schedule are you referring to?[/quote]

To any 4 day split. Mainly to the one you posted for Chuck Woodson

[GoPackGo]

Chuck, aren't you supposed to schedule a day off in there?

It's alright, he's young meaning he will recover faster. If he doesn't feel like he needs one he should be fine. My rest day is Sunday.

Whats your opinion? Cardio first , then weight lift....or weight lift first, then cardio?