Intro:
Today I will be talking about the two day split. This is a follow up from last weeks Workout Wednesday where I talked about the one day split. Again just to let you guys know, a "split" is just a weight lifting schedule that someone can follow weekly. This "split" tells you what muscle groups to workout what days of the week or how many times a week. It will also tell you how many sets you should do and how many repetitions you should do during your workout. This usually varies for everyone who designs their own workout. I will share with you the two day split that I have used in the past.
Showing posts with label weights. Show all posts
Showing posts with label weights. Show all posts
Wednesday, June 15, 2011
Thursday, June 2, 2011
My New Workout Plan
Recently I have decided to switch my focus from maxing my bench press to focusing on maxing my deadlift. I wouldn't say my bench press was very impressive. I could bench press 225 a couple of times without assistance but coming to that from where I started was great in my eyes. Now, I've switched from working out mainly my upper body to working out my lower body more. This means I had to change my workout routine, which meant adding an entire day dedicated to leg exercises and adding cardio to my daily workouts.
The reason I wanted to change my focus was because I actually started noticing the physical changes in my body more than I had before. About a year and a half ago I finally started exercising regularly for the first time in my life and I weighed in at about 280-85 pounds. Now, depending on diet/water intake, I vary anywhere from 240-55 pounds. Thats fine and all but I started noticing my lower body was starting to look more thing than my upper body was. I had strong arms, bigger shoulders and a strong chest but my legs started looking puny. That is the reason I decided to focus on my deadlift over my bench press.
My workout changed from a three day split to a four day split. I had to do the four day split since I added the full leg workout day. Doing this split also helped me give my body more of a rest. Here is how my new workout plan looks like:
day one - I workout my chest and triceps with a sprinkle of abdominals
day two - I will workout my back and biceps
day off - I would do solely cardio (jog/bike) with some abs
day three - I work on my shoulders and traps
day off - again i would do cardio with abs
day four - DREADED LEG DAY
day off - this is the last day off i usually take the day off completely after legs
Along with changing my workout, I had to learn how to properly do the deadlifts. I believe this was the part that took me the longest i think since I had my form all wrong to begin with. I had a friend go workout with me and watched some videos to really get it down. I finally got it down and finally starting to see some progress on my legs.
I used this series of videos to help me out with my deadlift form. I learned quite a bit from this guy as well. I recommend everyone to watch the series. I only posted the first video so if anyone is interested just look up the rest of the videos on youtube.
The reason I wanted to change my focus was because I actually started noticing the physical changes in my body more than I had before. About a year and a half ago I finally started exercising regularly for the first time in my life and I weighed in at about 280-85 pounds. Now, depending on diet/water intake, I vary anywhere from 240-55 pounds. Thats fine and all but I started noticing my lower body was starting to look more thing than my upper body was. I had strong arms, bigger shoulders and a strong chest but my legs started looking puny. That is the reason I decided to focus on my deadlift over my bench press.
My workout changed from a three day split to a four day split. I had to do the four day split since I added the full leg workout day. Doing this split also helped me give my body more of a rest. Here is how my new workout plan looks like:
day one - I workout my chest and triceps with a sprinkle of abdominals
day two - I will workout my back and biceps
day off - I would do solely cardio (jog/bike) with some abs
day three - I work on my shoulders and traps
day off - again i would do cardio with abs
day four - DREADED LEG DAY
day off - this is the last day off i usually take the day off completely after legs
Along with changing my workout, I had to learn how to properly do the deadlifts. I believe this was the part that took me the longest i think since I had my form all wrong to begin with. I had a friend go workout with me and watched some videos to really get it down. I finally got it down and finally starting to see some progress on my legs.
I used this series of videos to help me out with my deadlift form. I learned quite a bit from this guy as well. I recommend everyone to watch the series. I only posted the first video so if anyone is interested just look up the rest of the videos on youtube.
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