Quick poll, need to change things up.....

[Lynch]

I've been doing a 4-day split (Wed off) for months now doing Bi's, Mon and Thur and Chest, Tues and Fri. I should be seeing more growth in my chest and bi's and I'm considering changing these to once a week each. I do about 8 sets total for Chest and Bi's on EACH of those days- 16 sets/week for each....too much ???

What do you guys do....

Chest- Once or Twice/ week ?
Bi's- Once or Twice/ week ?

And do you do shrugs with shoulders or back ?
Where can I see good form to start Deads ?

Thanks guys !

[adrenaline]

Thou it depends on what your body is used to i reckon that’s a bit much ... I have my routine spaned over two weeks...

*Day 1 - |Back/Biceps/Forearms|
*Day 2 –|Rest|
*Day 3 - |Legs/Abs|
*Day 4 - |Chest/Shoulders/Triceps|
*Day 5 - |Back/Biceps/Forearms-Light Workout|
*Day 6 –|Rest|
*Day 7 –|Rest|

*Day 8 –|Chest/Shoulders/Triceps|
*Day 9 –|Rest|
*Day 10 -|Legs/Abs|
*Day 11 - |Back/Biceps/Forearms|
*Day 12 - |Chest/Shoulders/Triceps-Light Workout|
*Day 13 –|Rest|
*Day 14 –|Rest|

Consider it...

I would do the Shrugs with my Shoulders because by back day is well clustered thou some might argue that a shrug should go with the back because its a Pull not a Push... in that case if you went with Push/Pull you would go with Back

And I don’t see why you don’t start deads right know... who told you to prolong it? Deads are one of the 3 big Lifts and i wouldn’t be hesitant to begin.

And with you chest / bi question as you can see one week I do it twice and the next once that way you get the best of both worlds

A.d

[Lynch]

I know- I've got to start Deads especially because I'm trying to bulk up EVERYTHING. I work out in my basement alone- I've NEVER done deads, that's why I need to see exactly what they look like. I'm finally going to be doing squats too, I just hate them ! Deads are done with back, right ?

[Cammo]

Deads & squats will help with growth in the chest & bi's - start doing them now!

[adrenaline]

Deads are done with the back true, um about form ... its very important your doing it corretly because we all know your back is very important , you rather injure an arm, with that said i wouldnt be able to recite the proper form of the top of my head so its always good to google it ... but this some stuff i can tell you of the top of my head...

- 1st I liek to use 6-8 reps.. i wouldnt recomend higher
- Dont use straps untill you really need them, rather your grip fail then you back
-You should rest inbetween Reps, Finish the Rep lay it on teh floor breath and go for the second
- If you cant lift the weight dont do the weight simple, dont risk your spine... you should feel if the weight is 2 much, Some people say that some times you should sacrafice weight for some form not in a deadlift, you want to keep your form 100% i dont care what anyone says im not messing around with my back
-Make sure your feet are beneath the bar when your lifting
-Keep a grip just outside your shoulders... thats about all i can think of...

[MindFreak]

Originally Posted by adrenaline

Deads are done with the back true, um about form ... its very important your doing it corretly because we all know your back is very important , you rather injure an arm, with that said i wouldnt be able to recite the proper form of the top of my head so its always good to google it ... but this some stuff i can tell you of the top of my head...

- 1st I liek to use 6-8 reps.. i wouldnt recomend higher
- Dont use straps untill you really need them, rather your grip fail then you back
-You should rest inbetween Reps, Finish the Rep lay it on teh floor breath and go for the second
- If you cant lift the weight dont do the weight simple, dont risk your spine... you should feel if the weight is 2 much, Some people say that some times you should sacrafice weight for some form not in a deadlift, you want to keep your form 100% i dont care what anyone says im not messing around with my back
-Make sure your feet are beneath the bar when your lifting
-Keep a grip just outside your shoulders... thats about all i can think of...

great post. follow what he said and you'll be fine. this one exercise you want perfect form. i know a guy that hurt his back doing deads 6 years ago and he still has problems from it.

[STUK ina RUT]

Here are a couple I found
http://www.teamsniffy.com/videos/vid...box%20kyle.wmv

Sumo
http://www.teamsniffy.com/videos/vid...n%20pullin.wmv

Putfile - 09 09 06 Summer Heat II Deadlifts

Putfile - John NC APF PUSHPULL MEET 7 29 6

[MindFreak]

here the way not to do it. lol

http://www.strengthnews.net/media/ho...dlift_form.wmv

[NiteHawk]

Here is a tried and true 4 day split...

Monday- Legs/Abs
Tuesday- Chest/Shoulders/Triceps
Wednesday- Rest
Thursday - Back/Biceps/Forearms
Friday- Legs/Abs
Sat & Sun - Rest

Next week would be:

Monday- Chest/Shoulders/Triceps
Tuesday- Back/Biceps/Forearms
Wednesday- Rest
Thursday- Legs/Abs
Friday - Chest/Shoulders/Triceps
Sat & Sun - Rest

This protocol then keeps repeating.

[Merk0135]

Ya, the chest/bi routine doesn't work that great. Stick to big compound movements like others have suggested and consider a complete overhaul of your routine and most likely your diet.

[surferph34]

Originally Posted by STUK ina RUT

Here are a couple I found
http://www.teamsniffy.com/videos/vid...box%20kyle.wmv

Im not liking the way he snaps that to the floor.

Thats an injury waiting to happen.

Surfer

[jproudj]

I don't see what's wrong with it, he's using chains and he bends his legs not his back. I would add that a newbie should try and let it down under more control though.