My split is:

Mon - Legs and chest
Tue - Biceps, abs, cardio
Wed - Rest day
Thu - Back
Fri - Triceps, shoulders, cardio
Sat - Calisthenics and cardio (calisthenics include stuff like burpies, pushups, mountain climbers, etc)
Sun - Rest day

It seems to work pretty well for me. I'm very rarely sore for my next workout or feel like I can't go hard on chest because my triceps still hurt, and I don't do cardio so much that my legs are dead. I'm sure there are probably better splits to do than this, but I like it.

3/26/2007 9:09:26 PM

Quote :

"When did i say to do them after back exercises? Have you read anything else that I've said (did you even read that post?). It pretty much goes along with everything you said in that post (i.e. don't do isolations exercises, or a lot of sets/reps) "

you were giving advice to a person that is doing bicep work in addition to his back exercises. you should have been more specific if you didn't want to imply bicep work after back exercises, such as by specifying a workout split for him. otherwise he's just going to incorporate your advice into what he's currently doing.

3/26/2007 9:34:47 PM

Let's not turn this into a split vs. full body argument

3/26/2007 11:49:34 PM

Quote :

"I'm surprised nobody has mentioned squat rack curls yet..."

Douchebag I am not - don't worry, I won't be tying up the squat rack doing curls.

Thanks for all the advice so far - I guess the workout I'm doing so far is working ok, but I just find it a LOT easier to build tricep than bicep muscle. I was getting stretch marks on my arms from the bicep growth so I guess I'm doing something right... (I've since started using baby oil to hopefully mitigate that though...)

3/27/2007 2:01:41 AM

Quote :

"muscle burn comes from lactic acid, and you don't need lactic acid buildup or a pump to have a successful workout. if you preload your body with baking soda prior to working out, your blood will buffer out the lactic acid and allow you to do more reps than normal. it will also give you severe stomach cramping and a case of the runs 60 minutes later. also, a pump is not what causes your muscles to grow. it just happened to be one of the things Arnold enjoyed the most about lifting. there is a trend growing in Japan now where people will train their bodies with incredibly light weights at high reps while wearing tourniquets around the muscles they are training to PREVENT blood flow and a pump from occurring. numerous studies have confirmed that this method of training is incredibly effective for causing a massive increase in the cross sectional areas of muscle fibers trained - moreso than from typical pump training. [Edited on March 26, 2007 at 8:47 PM. Reason : and furthermore, Arnold never called that burning sensation "The Pump"] "

ever watch the movie pumping iron????

3/27/2007 3:10:05 PM

I own it and watch it about once a month for inspiration. what's your point?

maybe you should watch it again.

3/27/2007 7:54:30 PM

So your saying Arnold dosent refer to "the pump"....about 5 times in the movie......

3/27/2007 8:14:12 PM

Lactic Acid is not "the pump" can you not read

3/27/2007 8:40:58 PM

from exrx.net....

"Immediately following a weight training exercise the muscle may seem full and tight for 15 to 30 minutes. The muscular pump is caused by trapped plasma within the muscle. During muscular contraction the contractile elements exert a force inward upon itself; the muscle diameter increases as it shortens. During intense muscular contraction this force inward occludes the vasculature momentarily backing up blood flow through that particular muscle group. A compensatory increase of blood pressure forces plasma from the congested capillaries into the interstitial spaces of the muscle cells.

Bodybuilders commonly perform pumping up exercises before appearing on stage. For most of us there is no real benefit from achieving a pump except for boosting your ego. Although, inability to achieve a pump is one symptom of overtraining. Fluid volume in the muscle and possibly blood volume decrease when glycogen stores are low. Intense cycling or swimming can also bring about a pump."

3/27/2007 10:43:06 PM

yeah come on guys...

burn != pump

burn = lactic acid
pump = increased blood flow

3/27/2007 10:46:36 PM

This kind of thread comes up all of the time...we should lobby for "health, fitness, and nutrition" to get its own forum...

3/28/2007 9:51:29 AM

^ we should.

also . . . do back and bicep on seperate days, B.

3/28/2007 9:56:32 AM

body part splits ftl

3/28/2007 10:43:36 AM

my original quote:

Quote :

"There are two different types of burns your guys are talking about. The lactic acid burn is not the same thing as "the pump" as Arnold would say. "

Restricted, can you not read....

3/28/2007 2:58:18 PM

i don't know how the "pump" can be classified as a type of a burn.

"burn" implies a burning sensation, and that's THE burn (from lactic acid) is called "burn".

The "pump" is called that because, well, it feels like your muscles are pumped up. the pump has no burning sensation to it.

so let's keep it simple:

burn = lactic acid
pump = increased blood flow

and there would be no confusion and mixing.

3/28/2007 3:14:50 PM

holy shit i did those zottman curls on monday, my arms are still sore

3/28/2007 3:22:58 PM

LOVE TEH ZOTTMAN CURLS

3/28/2007 3:37:06 PM

QUESTION: (someone please help me out)

Whenever I work out my biceps, the next day it hurts to straighten out my arms all the way. It's like the tendons/ligaments on the inside of my elbow are really tight. I've had this problem since I can remember lifting weights when I was 15, and because of it I've never been able to gain any bicep bulk because it's just really painful. I can stretch it out and extend my arm if I need to, but it's painful and I have to do it slowly. Yes I understand the "no pain, no gain" theory, but this does not happen when I strength train any other part of my body, only my biceps. This leads me to believe that it's not just a normal byproduct of lifting weights. I mean if it is something that goes away after weeks of training and you know this by experience, I might be inclined to try and tough it out. But the tightening just gets worse after each workout so I have never made it past a week or two of bicep training. Anyone ever had this problem, and if so, is there anything that can be done about it?

3/28/2007 4:50:46 PM

bttt

3/29/2007 3:12:12 PM

i went through a helluva lot of pain in my biceps, especially lower towards the elbow, when i first started.

why? i was pushing them too hard, trying to look "strong".

lay off the heavier weights. if that means you only do a 12.5, so be it, deal with the embarrassment - just work on form. Do low weights and high reps. Your muscles will build in time, and then you can push them a little further.

But yes, from my experiences, the "omg i can't move my arms" week when i first started was horrible... you just learn to deal, and correct your mistakes as you go along.

3/29/2007 3:56:12 PM

Yeah I'm pretty sore like right by my elbows, on both sides of my arms. It's not like too painful to straighten out all the way but I'm trying not to overwork too.

Is it true at all that if you stretch right you shouldn't be sore at all the next day?

[Edited on March 29, 2007 at 4:16 PM. Reason : .]

3/29/2007 4:16:11 PM

stretching won't prevent delayed onset muscle soreness, but it's still good practice to stretch after a workout.

3/29/2007 4:22:21 PM