? for women or anyone

[Timbers]

I'm going to give it a go and work out 5 days a week and work out 2 parts a day, instead of 3 times a week, everything each time.
It took a good bit of time to do that and I'm finding myself short on time now. Gotta make some changes.
I don't want to feel like I'm cheating though, neglecting the rest of me.
So, can someone recommend a split routine for me - a good one and how to really pack in the intensity.
I believe Schmacky told me that if I'm going to do a split that my workouts need to be intense.
Any words would be appreciated.

[Octagon]

Originally Posted by Timbers

Any words would be appreciated.

Oh man, talk about a Get Out of Jail Free card

[cursor]

How long do you want to workout each day? Do you plan on exercising each muscle group once per week, or is more often OK? What do you hope to accomplish from this changed system?

[Merrida]

I've done similar splits when my work hours were quite long. Making the most with least time.

I tried a few different combos though. You can try balancing synergistic muscles, like chest and tri's, back and bi's, glutes and hams, ...

Or, you could try uppper/lower split, picking for example two "push" or two "pull" muscles,... back and hams, shoulders and quads...

etc., etc.

I liked some aspects of it.

[Timbers]

Originally Posted by cursor

How long do you want to workout each day? Do you plan on exercising each muscle group once per week, or is more often OK? What do you hope to accomplish from this changed system?

I have 30 -60 minutes.
Is working each muscle group once per week good? See, that's what I'm concerned with. Wouldn't it be like the person that just works out once a week? Doesn't seem like it's enough.
More would be ok as long as I don't go as long as I have been - 90 minutes to 2 hours.
I've already had great results but I think I can do better and if so, I want too.

[Lee J B]

Sometimes this is where people fall by the way side. They make impressive progress, which leads them to up the workouts etc, after a while they dont see as good gains as they used to because their body just cant keep up with the split...so they give in. Less is best, one body part a week is just fine.

[cursor]

The number of times per week that you work each muscle is really a function of volume and intensity in a single workout. Ask yourself how much recovery are you mandating by the style of your routine.

edit: Reading the above, I see that I've over simplified—there are other factors that come into play.

[mustang GT]

Timbers, check out Todd's 5 day split, it looks very effective

http://www.discussfitness.com/forums/showthread.php?t=10527

[Timbers]

on my way, MGT
Thanks!

[Timbers]

MGT, I went over it and it's a great outline to follow.
I, of coure, have to make some modifications for me, but I like what it says.

[Timbers]

MGT, I WILL be going to the gym on Parris Island (it's free membership and as a military dependent, I have that benefit! ) 5 days a week now.
I will go in the morning, but the real split work I will begin starting Monday. I'll let you know.
Thanks everybody.

[mustang GT]

That's cool Timbers, best of luck there! And yes Todd workout looks very good.

[Timbers]

I'm a little nervous. I haven't worked out in a gym since living in Japan,
in 2001. I've just been working out at home.
Marines should be at work or training recruits so it should be pretty empty in there, hopefully.

[mustang GT]

It's normal to be nervous, but do the best you can. Since you worked out in a gym back when you were in Japan, you're familar with gyms so you'll do good.

[Helene]

Timbers, here's my 5 day split:

mon: Chest-Abs
tues: Back-Traps
wed: off
thurs: Shoulders-Abs
friday: Biceps-Triceps
sat: Legs-lower back
sun: Off