Depends on your goal.

6-on-1-off is great for cutting, but bad for bulking unless you are getting 8-10 hours of sleep each night and eating a huge calorie surplus.

For general bulking, the 5-on-2-off is great.

Hello.

I am currently on a 4-day split:

Chest/Tri
Back/Bi
Shoulders
Legs

Pretty much all my lifts are going up slowly, except for the bench press/dumbbell press. Do you have any tips to make it grow a little faster? I've heard once that doing high reps with lower weight would be an option, instead of just doing 6-10 reps per set.

Also, I've heard that deadlifting once a week may be too much, and that I should do it at least once every two weeks. Let me know what you think about it!

Thanks bawsss

Answer to this - High weight, low reps.

Do 4,3,2 with high weight, increasing buy 5 each day you lift. Granted you can. IE - Max = 345 - 295-305x4 , 305-315x3, 325x2, or 1 if you can only manage one.

Next time, do 5,5,5. Slightly lower weight obviously.

Bench form needs to be - Slow, controlled movement down. With a quick agressive press once you hit your chest. I'm assuming you're not doing 'power lifting' so you don't really need to pause.

Some other good ways to increase your ability to push up higher weight.

'Chained' bench press. And 'negatives'

Chained BP - Get chains with have the bar socket, will be heaviest when you take off rack, as you go down, the chains will hit the floor, causing less weight, practice your slow and controlled.
once you start to press, chains pick up, increasing weight. Excel roughly half way up your press.

Negatives - (Requires 3 people) - Put X weight on bar, put 25 on the very edge with pals standing there. Slow and controlled down, As you hit the bottom, they will take the 25's off. Explosive press up.

Following this, 100% will increase max. Obviously need to do your other smaller tri / chest work outs inbetween as well.

This post was edited by sank on Jan 8 2013 02:30am

YES

Looking to get back into the groove of working out! I have a state of the art fitness center at my disposal (university supplied!). I would like to stay off anything that would require me to have a spotter, just to keep things simple and so if it ends up I'm on my own I can get along with no worries)
I'm looking to gain tons of muscle, and lose the little bit of a gut I've put on over the holidays! My eating habits are pretty healthy...typical college kid food. I get my fair share of fruits and vegetables and watch to make sure I don't eat too much junk food.

What I'm really looking for is information on recommended exercises to really help me build muscle and get cut fast, and also if there are any supplements I should be taking!

Please let me know via this thread or by PMing me! Much appreciated

1. For stubborn muscle groups, train them twice a week. On legs day, at the end of training legs, do 10-15 sets of chest.

2. Also try doing 5x5 training instead of 6-10 reps pyramiding up.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


Lastly, you can definitely do deadlifts once a week, there is certainly no problem there.


Also food for thought, make sure when training chest that you really squeeze the chest with every rep, feel the pump and burn, and make sure the form is perfect. Don't cheat and use shoulders, keep the weight mid-chest and feel the pecs tearing.

Hello -

I'm not sure if you are new to this part of the forum, so I will just give you a fair warning.

This thread is ONLY for myself and 7ds to reply to questions, provide advice, and offer plans. This thread is NOT for other people to post advice/help/comments/etc.

If you have questions, need plans, or seek any type of advice, please feel free to post.

But I repeat, DO NOT reply to anyone's questions/posts in this sticky!


Thanks!

lol Ladsy....you always get me with those.

Hello there.

First of all, let me start with the following:


1. I need to know your height/weight and rough BF%

2. I need to know if you have any medical conditions/allergies or foods you will NOT eat

3. You will not be able to "get cut fast" by just working out and eating whatever you please. Diet is 90% of your body, 10% is the exercise you do. If you are NOT willing to follow a diet plan, let me know and I'll give you a basic workout routine - don't except amazing results however.



Get back to me and let me know