Kaimera
Legacy Member
Muscle "Pairing" Training Experience + Trainign schedule - Info and feedback needed
I want to get a bit of your personal experiences regarding muscle "pair" training, maybe the wording is incorrect but I will explain.
Is there any benefits to training opposite muscles (Chest/Back, Bi/Tri) in the same day? Not necessarily one set chest one set back type workout, more 6 sets chest then 6 sets back?
I like to keep my lifting workouts under 45 minutes, 4 times a week, not looking to compete for looks nor win gold in lifting anything.
I'm 5-11, 215 lbs, looking to get back in the low 190s.
BF% as per the pic below between ~15% maybe 16%
Was 195 ~12% BF 1 year ago but started drinking and eating like an idiot.
My training schedule is as follows:
Day 1: Squats/shoulders lateral/abs decline "sit ups"
Off
Day 2: Chest/Back - Flat plane
Off
Day 3: Dead Lifts/shoulders front/ abs "leg raises"
Off
Day 4: Chest Incline/pull-ups/biceps/triceps
Off
Off
ON 1 Cycle, Day 1-4, I do heavy weights and fail 6-8 reps, cycle 2 I do lighter and fail in the 12-15 range, only exception is abs, usually I do 3-4 sets of 50-60 reps on decline and 10-20 leg raises
I dont want to have more than 4 days as its hard enough getting to the gym 4 times a week, I rather stick with 4 then have 5 and not commit.
I swim and play sports on the side as well.
I dont want supplements ideally, worse case some whey protein.
This schedule make any sense? Any improvements anyone can suggest? Personal Experiences?
Any info would be appreciated thx
I want to get a bit of your personal experiences regarding muscle "pair" training, maybe the wording is incorrect but I will explain.
Is there any benefits to training opposite muscles (Chest/Back, Bi/Tri) in the same day? Not necessarily one set chest one set back type workout, more 6 sets chest then 6 sets back?
I like to keep my lifting workouts under 45 minutes, 4 times a week, not looking to compete for looks nor win gold in lifting anything.
I'm 5-11, 215 lbs, looking to get back in the low 190s.
BF% as per the pic below between ~15% maybe 16%
Was 195 ~12% BF 1 year ago but started drinking and eating like an idiot.
My training schedule is as follows:
Day 1: Squats/shoulders lateral/abs decline "sit ups"
Off
Day 2: Chest/Back - Flat plane
Off
Day 3: Dead Lifts/shoulders front/ abs "leg raises"
Off
Day 4: Chest Incline/pull-ups/biceps/triceps
Off
Off
ON 1 Cycle, Day 1-4, I do heavy weights and fail 6-8 reps, cycle 2 I do lighter and fail in the 12-15 range, only exception is abs, usually I do 3-4 sets of 50-60 reps on decline and 10-20 leg raises
I dont want to have more than 4 days as its hard enough getting to the gym 4 times a week, I rather stick with 4 then have 5 and not commit.
I swim and play sports on the side as well.
I dont want supplements ideally, worse case some whey protein.
This schedule make any sense? Any improvements anyone can suggest? Personal Experiences?
Any info would be appreciated thx