New Routine.. Pls HELP!!

[CallmeB]

OK, here is my new routine.. Let me know what you would change up and why...

Back width with Deads / hammy & calves
off
arms - flys
off
back thickness - quads
off
shoulders

Flys are the only chest exercises I can do right now due to a weird shoulder injury. And i really wana bring my lats out..

[XCompetitor]

I would switch the Deads and Hams to Back thickness day and do Quads on Back Width day to give the spine a break.Plus, deads are a back thickness exercise.

[Ritch]

Exaclty^^^ Your recommendation is what I`m doing now. It`s awesome. You have a day for each quads and hams then a day for back tickness and width. My new favorite split and is great for leg and back size. So much easier than doing a full back workout together and you`ll see how much "fresher" and stronger you`ll feel on every exercise you do.

[Canadian Protein.com]

your shoulders and bi's are going to take a beating!

You honestly have enough gas in the tank to hit legs after heavy back?

[Ritch]

If you do 3 exercises of 2 sets per exercise, you have plenty left in the tank for quads.

[CallmeB]

Well im open to suggestions.. iv never changed my routine up before.. ( in 7 years! ) and Id really like to try to split back into 2 days.. Also i wanted to switch from 5 day split to a 4 day split..

[Canadian Protein.com]

If you do 3 exercises of 2 sets per exercise, you have plenty left in the tank for quads.

Shit not me...I can't handle the CNS stress of hitting 2 large muscles in one day...

[CallmeB]

When i did my comp my trainer said the #1 thing i needed to work on was my Lats.. so thats what i want to focus on now.. this is the only routine i could think of to split it like that.. if i cant get thick due to not lifting chest.. may as well focus on the Back!!

[Ritch]

I understand what you mean about the 2 big bodyparts in one workout. What bugs me the most of this routine is the fact I have to warm up my upper and lower body before training. Takes forever... But I feel less drained training this way than doing a full back or leg workout in the same session. But it`s weird to constantly have sore legs as when your quads are recovered you hit hamstrings and often do deadlifts on hamstring day which activate the quads, but this has really given me bigger legs.

You also get more bicep work in from the 2 back days, plus the bicep day you put in, but surprisingly it`s not too much.

[Canadian Protein.com]

I actually incorporated triceps on my chest day and biceps on my back day and that's when my arms started growing more...I was most likely over training those smaller muscles hitting them directly 1 day/week and indirectly 1 day/week with chest and back.

[pollox]

Shit not me...I can't handle the CNS stress of hitting 2 large muscles in one day...

thats because youre a supplement company

supplement companies cant train, they dont even have muscle fibres

[AlladdinSane]

What's up with the shoulder?

[CallmeB]

Im not exactly sure.. I hurt it a while back doing heavy BB curls.. over compinsated with my shoulders cause it was too heavy.. its not rotator.. but kind of right on top by my trap.. my sister is a Physiotherapist and has given me a bunch of exercises and streaches to do, and it is getting better. SO i dont do anything that hurts it.. oddly enough.. chest is the only thing that hurts it.. but i can manage flys.. I actually trained for my comp with a bummbed shoulder the whole time.. that probably didnt help!

[Canadian Protein.com]

OK, here is my new routine.. Let me know what you would change up and why...

Back width with Deads / hammy & calves
off
arms - flys
off
back thickness - quads
off
shoulders

Flys are the only chest exercises I can do right now due to a weird shoulder injury. And i really wana bring my lats out..

This is what I would do:

Back width/lats – bis
quads - calves
off
Back thickness w/deads – hams
off
Flyes - shoulders - tris
off

This way your shoulders will have at least some time to recover as the would be hit directly or indirectly 2 days in a row as well as your bi's (small muscle and I highly doubt that that that small muscle will not be over trained hitting 3x/week regardless if it direct or indirect). Back width/lats are first day of routine to prioritize this muscle as you said you want to do.

[AlladdinSane]

Sounds like a bit of bicepital tendonitus from that brief description. The symptoms often manifest as shoulder pain preventing chest pressing and hurting a bit during overhead pressing... Have you considered ART?

[CallmeB]

bicepital tendonitus.. wow i never thought of that.. seems to have hit the nail on the head. I just read up about it, and it seems thats exactly whats going on.. My brother is a chiropractor and he has done ART once on me.. but looks like i should maybe go back for some more..

[CallmeB]

MMM i do like the sound of that split:
Back width/lats – bis
quads - calves
off
Back thickness w/deads – hams
off
Flyes - shoulders - tris
off

... but the fly shoulder tri day seems like it would be a little crazy! What day would you do shrugs on? back thickness day? ( i usually do em shoulder day )

[Canadian Protein.com]

MMM i do like the sound of that split:
Back width/lats – bis
quads - calves
off
Back thickness w/deads – hams
off
Flyes - shoulders - tris
off

... but the fly shoulder tri day seems like it would be a little crazy! What day would you do shrugs on? back thickness day? ( i usually do em shoulder day )

i personally do shrugs on back day with deadlifts.

I wouldn't imagine the flyes - shoulders - tris being more intense than your back - quad day...but, i'm not you. :D

I personally think the routine fits nicer and ties in better with other parts of the body with this split and you're getting the optimal amount of recovery time between muscle groups given that type of split you want.

[CallmeB]

Yupp i think your right. It looks great to me.. im going to give it a shot.. and deffinitly do shrugs on back day.. makes for a perfect split if you ask me!
Thanks for all your help! time to grow some more!

[Canadian Protein.com]

Yupp i think your right. It looks great to me.. im going to give it a shot.. and deffinitly do shrugs on back day.. makes for a perfect split if you ask me!
Thanks for all your help! time to grow some more!

Glad to help bro! :D

[nisser]

bicepital tendonitus.. wow i never thought of that.. seems to have hit the nail on the head. I just read up about it, and it seems thats exactly whats going on.. My brother is a chiropractor and he has done ART once on me.. but looks like i should maybe go back for some more..

Your bro is a chiropractor and a sister is a physiotherapist?

Is your mom a dentist and dad a surgeon by any chancE? to complete the set and all...lol

[XCompetitor]

That split True supplements posted looks good to me.The main thing is to hit your weaker bodypart/s first in the week or after a rest day.When everyone else in the gym is doing Chest on Monday(or so it seems) you'll be gaining on the weak bodypart and be one step ahead.

[CallmeB]

lol nope but my other bro is a family dr! im deffinitly the odd ball out!
.. Ya i used to hate lifting chest on mondays when 90% of the dudes in there were trying to do the same thing.. annoying..