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  1. #1
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    Default Prioritizing certain muscle groups 2x weekly (need advice)

    Im having a little trouble organizing my preferred order of training cetain muscle groups to allow for adequate rest between each session. Trying to avoid pushing motions on consectutive days (not following but basing my workouts on push/pull) however with a bit of modification. The problem I am having is ensuring i can get the volume i want without hindering recovery, if possible i'd love to train 4 days per week but i don't thinks its possible given my goals so 5 days a week is what I am look at.

    Here is what I am thinkng -

    Weekly session:

    Chest x2
    Shoulders x2
    Biceps x2
    Triceps x2
    Forearms x2
    Abdominal x2
    Back x1
    Legs x1


    Day 1: Chest + Triceps + Abs
    Day 2: Back + Biceps + Forearms
    Day 3: Shoulders + Legs
    Day 4: REST
    Day 5: Chest + Triceps + Forearms
    Day 6: Shoulders + Biceps + Abs
    Day 7: REST

    Now after first chest day im getting 48 hours rest fully without engaging chest OR triceps until shoulder day again by which triceps will assist but not be focused on day 3. So adequete rest occurs between days 1-4. Day 5, there is enough rest for shoulders given its 48 hours however the problem then lies in that on Day 6, I will be targetting Shoulders ust after chest day & tricep day (double push movements) followed by shoulder day in Day 6 which will ask assistance from triceps which is a problem as it was trained the day before. Unless I get rid of on tricep day on Day 5 since I will have triceps working directly on day 1, followed by indirectly in Day 5 and 6. The other cause for concern for me is that I want to grow my forearms in size and strength which means training them twice per week(my desire) - the worry is that training them the day before biceps on Day 6 could fatigue my bicep work on day 6 where as on Day 2 i do forearms at end of my workout after Biceps.

    So i'm looking at a way to structure this to hit all those groups twice per week with the willigness to scale down some isolation work and focus more on compound movements for instance not needing triceps twice per week. My goals are to increase shoulder size, specifically traps and delts. Increase chest size, increase biceps size aswell as forearms. A strong back is also a priority for me but i think one workour per week to alow ample recovery here is sufficient as I will use chin-ups on biceps days.

    I've been training for about 2 years inconsistently and am able to train consistently now due to health reasons. Last year I trained for 5 months straight toward the end of the year and was my most consistent period and been training again since June of this year.
    I weighed 73kg middle of last year and am now sitting at 82.5kg standing @ 6'1'' and goal is to get to 90kg with little incremental weight gains. I am bulking but not going to eat more than 3,500 on any given day although roughly 3,500 is my target but wont mind if i fall short around 3,200-3,300 so long as my protein intake is around 180-190g.

    Cheers for any advice guys

  2. #2
    Just joined M&S
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    Default

    I think you are more specialist than most on this forum lol

  3. #3
    Just joined M&S
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    Default

    Nice work

 

 

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