Post # 1
I have always been a complete Cardio Queen but I started watching some fitness vloggers on YouTube and since October 2015 have been trying my best to incorporate more weight lifting into my routine. I am FINALLY starting to see results in my butt (it used to be so flat haha but it’s actually getting a teeny bit rounder woo hoo!) but my arms are still kind of skinny and shapeless! I currently train legs 2-3 times a week, arms once a week, shoulders once a week, chest once a week and back once a week. I would love to know the training routine / split others use! I would be interested to compare my current routine to see if only training upper body areas once a week is the reason I am not seeing results that quickly 🙂 I know it’s still pretty early days but I am impatient what can I say…!
This topic was modified 4 years, 10 months ago by alexandraf.
Post # 2
My schedule is the same every week.
Monday – Chest/back
Tues – Legs
Wed – all core (not just abs….low back, sides, etc)
Thurs. Triceps, Biceps, Shoulders
Friday – Legs
Saturday – Core again (I’m not always consistent with Saturdays though….I usually get outdoors and try to do some type of exercise since it’s my only free day to get out. Hiking, walking, biking, etc)
But I will tell you that while the focus is on those muscle groups, there are exercises that work more than that specific muscle. It’s always good to throw in some exercises that will work your whole body and cardio. Burpees, jumping rope, etc. So usually each day will include something like that so all my muscles are being incorporated.
If you’re not seeing results in your arms and you want to build muscle (It seems like you’re already lean since you said they were skinny and shapeless), I’d go heavier in your weight. At your last rep you should literally barely be able to get the weight up. If you stick with lighter weights or the same weight you’ve been doing, you won’t see much muscle gain. Really challenge yourself with a heavier weight in the areas you want to see muscles getting bigger.
Post # 3
Jillian Michaels is my homegirl. I do the second half of her Body Revolution workouts (ie. starting at workout 7-8 for two weeks, then 9-10, then 11-12, and again back to 7 and 8…). Over and over again. The workouts are fast paced and get a ton of work in with minimal time spent, and they stay interesting. It works by doing ‘front of the body’ on day 1, ‘back of the body’ on day 2, cardio on day 3, then repeat until you’ve done each workout four times.
Post # 4
- Wedding: May 2016 - St. John\'s Lutheran Church
My training split is as follows:
I’d say that if you want your arms to grow, you should actually consider a 3-day split: Day 1 chest/triceps, Day 2 back/biceps, Day 3 legs/shoulders. I’ve read that muscle can start deteriorating within 72 hours, so working every muscle group twice a week will keep the growth continuous.
You’re also going to have to eat more to gain muscle. More protein especially.
Post # 5
I just started working out with a trainer because I too am cardio queen and need someone to push me to lift. He’s had me cut WAY back on my cardio (no more long runs… walking/swimming/cycling or sprints allowed on active rest days)
Wednesday: active rest
Saturday/Sunday: active rest
Post # 6
But it could also be how heavy you’re lifting that you aren’t seeing results. My muscle groups are targeted more than once a week because for every exercise, you’re targeting a secondary muscle.
Wednesday: biceps, triceps, shoulders
Thursday: legs, back
Saturday: cardio, core, chest
Sunday: legs, biceps, triceps, shoulders
Post # 7
I do a 3 day split, back and bi, chest and tri, then legs. I do one of the big lifts each day (overhead press, bench press, squat, deadlift) and then have fun with the accessory lifts.
Yesterday I had a new PR of 225 pounds on my deadlift!!! My prior was a 200 pound PR so I couldn’t believe I could do that much, I think doing it barefoot helped.
Overhead press has worked wonders for my arms and shoulders, and honestly I’ve always had a butt but the deadlifts have made it soooooo much rounder and firmer and it sticks out more! I’m bulit like a more muscular nicki minaj now lol
Post # 8
This is what I do:
Tuesday: Arms, shoulders
Wednesday: Abs, back
Saturday: Arms, shoulders, back
I would advise making sure you get enough protein and healthy fats as well as lifting heavier weights if you aren’t seeing results. Try to change it up as well – do bodyweight exercises some days, free weights or machines on others.
Post # 9
Thanks for this, your split is pretty similar to how mine looks at the moment actually. Yes I still try and get some cardio in but try and leave it until the end of my workout so I still have some energy, I usually just go on the stair master (burpees are so evil!). I think you’re definitely right about increasing my weight though for arms, I find my legs are really strong but I have very poor upper body strength. I do try and push myself with my weight selection but I have plateaued recently so probably need to kick things up a gear!
Post # 10
I’ve heard lots of good things about the Jillian Michaels workout! You must be very fit if you can manage all of that!! Interesting front and back of body split, not heard that before.
Post # 11
I really like this 3 day split and I am actually going to try this starting today. Do you incorporate any ab or core work into your routine or are they hit as a result of the other exercises you do? I have been taking a protein shake once a day to increase my protein intake but I know I am still not getting enough each day. I calculated my macros and I rarely hit my protein number, always manage the carb and fat number though 😉
Post # 12
Your split looks great! I try and do my cardio after the weights but am always too weak/in pain to do anything anywhere near what I used to! An active rest day is a really good idea. Would love to get a trainer but I am so house/wedding poor at the moment so YouTube has been my trainer!
Post # 13
Wow what happened to Sunday being the day of rest?! That looks like an intense program – love it. I agree I do need to go heavier now as I have kind of hit a ceiling with my upper body workouts that I think I need to push through so I can start seeing results. I seem to have a lot of lower body strength but my arms and shoulders are pretty weak. I have been considering training each body area twice a week and I think this thread has confirmed it so thanks!
Post # 14
Yes I think a 3 day split is what I’m going to go for actually! Wow are you serious?! 225 pounds is amazing, you are so strong! I never do deadlifts because I’m not 100% sure of the correct technique; I may just have to brush up on this as you’ve got me feeling major inspired and I need to get a butt like that.
Post # 15
Thanks, your split looks great and that’s some really good advice. I feel like I use the cables a lot for my current upper body work so I am definitely taking your word on mixing it up.