New gym,new routine

[paddy155]

The time has come to start training by myself once again. Their are a few reasons. 1) My current gym lacks the equipment to really take my physique any further as it is very limited especially in the leg department 2) My training partner lacks the drive I have and will never really progress 3) Trying to free up more time to spend with the wife.

So, I currently train after working hrs at around 7pm at night Mon-Fri. This leaves next to no time with my wife and is becoming to be an issue. I can understand where she is coming from. So my intention is to switch gym's and move to one which is open 2hrs and is located near my work meaning I can go training early morning then head straight to work. This will free my nights Mon-Fri.
Now this gym is very large and I am really quite impressed with the amount of equipment their is. Especially for legs. Currently I have been training each bodypart twice per week but have now decided to break each muscle or a few down into one session per week and really go for it. I am trying to think which order to train my muscles in per session.

So I have 5 days per week to fit in Chest,shoulders,traps,back,biceps,triceps and legs. Sat morning could be used for cardio and sunday complete rest.

Would like some feedback from you guys to see which order you would train your bodyparts in.

Thanks

[Narkissos]

Personally? I'd train my whole body (large muscle groups) EOD. Throw in calves, abs, and conditioning on two days in between.

That's just me though.

[paddy155]

Originally Posted by Narkissos

Personally? I'd train my whole body (large muscle groups) EOD. Throw in calves, abs, and conditioning on two days in between.

That's just me though.

I'm liking that idea. If doing that and training every large muscle group in one session, I'm guessing it would need to be very intense,short rest periods and be using heavy compound exercises ?

How many exercises and sets would you use per muscle ?

I'm liking this idea but just scared that I wouldn't do enough exercises per muscle.

[Narkissos]

Originally Posted by paddy155

I'm liking that idea. If doing that and training every large muscle group in one session, I'm guessing it would need to be very intense,short rest periods and be using heavy compound exercises ?

How many exercises and sets would you use per muscle ?

I'm liking this idea but just scared that I wouldn't do enough exercises per muscle.

Higher frequency means more stimulation over the course of the week/month/year.

http://www.getnarked.net/forum/showthread.php?t=25

[paddy155]

I'm giving this a go. Think this routine is exactly what I need. Need to sit in peace and read the article a few times and totally understand it.
Nice one Nark. Get excited with the thought of a new training routine. Upwards and onwards :-)

[GemmaRowlands]

It's great that you've managed to move to a gym where you can fit things into your routine better. I am having a similar problem with my partner at the moment, because I go to the gym after work (I work from home so it is not on the way home or anything) which means that I am only really able to spend quality time with him from about 7pm, and he works four evenings per week anyway, so we hardly get any time together. I wish that I could change to a closer gym but it's too expensive so I'll just have to put up with it for now. I wish you all the best with your new routine, and I hope that it works well for you.

[paddy155]

Thanks Gemma.

[Narkissos]

Originally Posted by paddy155

I'm giving this a go. Think this routine is exactly what I need. Need to sit in peace and read the article a few times and totally understand it.
Nice one Nark. Get excited with the thought of a new training routine. Upwards and onwards :-)

Np mate

[paddy155]

Have read over the HST article a few times now. Fairly straight forward,just a few questions.

I intend on training each muscle EOD. Each session will be the following....

Legs- Leg press,leg curls,leg extensions

Chest- Bench press, DB flys

Back - Pull ups, bent over row

Shoulders- Shoulder press, lateral raises

Biceps- Barbell curls

Traps- Barbell shrugs

Triceps- Cable pressdowns

Each exercise will consist of 2 sets. A block of 2 weeks will be used for each rep range.

Questions

1) How does overall training regime look and exercises used ?
2) If doing 2 exercise's per muscle. Should I keep the weight and rep's the same or drop set ?
3) Using a 2 week block for each rep range. What rep range's should I be looking to use ?
4) If adding in calves,abs and circuit trining on 2 days...is this rest days or training days ?

[Narkissos]

Originally Posted by paddy155

1) How does overall training regime look and exercises used ?

Basic.

You're training thrice per week. Why not swap in new lifts on each of the days?

There are tons of chest/leg/back exercises man.

Originally Posted by paddy155

2) If doing 2 exercise's per muscle. Should I keep the weight and rep's the same or drop set ?

1 moderate weight set.

1 drop set.

Originally Posted by paddy155

3) Using a 2 week block for each rep range. What rep range's should I be looking to use ?

Hypertrophy-specific ranges: 6-12. You'll have to pick some numbers in between.

Originally Posted by paddy155

4) If adding in calves,abs and circuit trining on 2 days...is this rest days or training days ?

Rest days.