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View Full Version : prioritizing quads and arms



MUSCULARMAYOR
11-04-2008, 11:09 PM
I think I need to change my routine up a little. It's been a typical 5 day split for ever and it's worked great, for my back and chest. My arms are lagging and my legs suck,(my own fault, neglected them as a teenager). I'm looking for a few ideas to help these muscles catch up. I will be using "supplements" during this routine change, so a little more volume is okay.
I was thinking; day1 chest/back and claves, day2 light arms/quad, day3 off, day4 delts, day5 legs, day6 arms, day7 off.

chest/back 3 exercises, 3sets 8-12 reps
light day 3 exercises, 3sets 8-12 reps 60-75% intensity
delts 4-5 exercises, 4-5 sets 8-15 reps
legs 5 exercises, 4-5 sets 6-25 reps
arms 3-4 exercises, 4 sets 8-12 reps
I don't really have any great ideas coming to me right now.
thanks again, you bros are always a big help.

IronRobi
12-04-2008, 12:49 AM
Take your lagging muscle groups, train them first in your weekly split. It's been tested and proven to help. This has a few purposes.

1) It helps your mind prioritize and focus since it's the FIRST thing youre training every week
2) You'll be able to train them with more intencity since you'll be fresh off of rest and you wont be tired from training for the 4 days before
3) If your chest and back are dominating now, training them first in your split is going to make them keep towering over the rest.

Training them twice in your weekly rotation doesn't hurt either, but you run the risk of over-training and moving backwards. Space it out like day 1 and day 4 so you have 3 days or so in between and remember that more is not always best