Hey Guys..

Was wondering if you could help write a programme for me....am currently running a 2 days on, 1 day off training cycle, and I'm trying to do a morning and early evening session, going very well generally but I dont think I have the balance right as some days I'm struggling due to fatigue, particularly biceps on back exercises etc...

Any input you could give would be great,

Andy

This is a very common question and very easy to see why you are fatigued.


Day 1- AM - Chest - Incline Barbell, Flat Dumbell, Incline Flys, Dips
              PM - Back - Wide Grip Lat, Seated Row, Reverse Flys

Day 2 - AM - Legs - Squats, Hamstring Curl, Standing Calf, Leg Extension (Drop Set)
               PM - Arms - Preacher Curl, Tricep Pulldown, Seated Tri-extension

Day 3 - Rest/Cardio (1x20min run)

Day 4 - AM - Shoulders - Dumbell Press, Lateral Raises, Shrugs
               PM - Chest - Cable Crossover, Incline Dumbells, Flat Smith Press, Dec. Flys

Day 5 - AM - Back - Close Grip Lat, Bent Over Row, Single Arm Lat Pulldown
               PM - Legs - Leg Press, Deadlifts, Seated Calf, Leg Extension (Drop Set)

Day 6 - Rest/Cardio (30 min swim)

Day 7 - AM - Shoulders - Military Press, Front and Lat Raises, Upright Row
               PM - Arms - Single Arm Preacher, Conc. Curls, Single Arm Ext., Kickbacks[/quote]

Far too much, you are over training big time hence your fatigue!

Mon; chest, Back
Tue; Legs, Arms
Wed; Rest
Thurs; Shoulders, Chest (again)?
Fri; Back, Legs (again)?
Sat; Rest
Sun; Shoulders, arms (again)?

Your whole body should be trained once per week and at the mo you train;
Chest and then again 3 days later
Legs and then again 3 days later
Back and then again 4 days later
Shoulders and again 3 days later
On top of this you train arms directly twice per week and they will get hit indirectly another two times so really they get hit 4 times per week!!!

Without a doubt this is the reason for your fatigue. Instead of hitting your whole body every 3-4 days do it every 7 days like this;

M Chest, biceps
T Legs
w Rest
T shoulders, triceps
F Back, Traps
S Rest
S Rest

Pick any day you want to train, this is just how i would do it.

For major muscle groups (chest, back, legs, shoulders) choose 4 exercises.
For smaller muscle groups (biceps, triceps) choose 3 excersises.

On top of this make sure you eat the correct amount nutrients required for growth!   8)

Quoted from bigkeiko

On top of this make sure you eat the correct amount nutrients required for growth!   8)

can u please give an example of this please

thank you

Im really quite confused how you arnt understand any part of the information people trying to give you in the various threads you've replied to or opened your self.

There isnt some scientfic math result to get big small thick or what ever..

The BEST way for any one to help you is post what YOUR doing now in terms of diet and workout and what you want and people will change the diet around a little..

The other option is the diet plans PJ offers if you want a professional to do it.. But sod counting all the calories and all that rubish.. unless your ronnie coleman i really wouldnt waste your time..its a simple case of sorting your meals and workout.. its SO simple..

read up on what protein/carbs do to your body and you will understand why people give you the advice they have

Quoted from blanker

can u please give an example of this please

thank you

::)