Splits & Supplements

[Freestyle]

How many days are you guys splitting your workouts over?

I was on a 3-day split, but it was taking me about 75 minutes to get through my workout (a combination of the intense workout, and a crowded gym). Seeing as though your natural anabolic state peaks at around 45-50 minutes, anything after that is pretty much wasted time and effort.

I've moved to a 4-day split that I can realistically pull off in the 45-50 minute range.

Right now, I'm using Creatine, Glutamine and HMB, as well as WPI shakes 3-4 times a day. I'm thinking about ditching the HMB when I run out, because it doesn't seem to have a great effect and pro bodybuilders are constantly berating it.

I am also contemplating a Gakic/Leukic stack at the end of my current Creatine cycle. Well, after a two week rest anyway.

Anyone used/using Gakic and/or Leukic? I know it's Muscletech stuff, but even some of the more hardened bodybuilders are finding it hard to slag off.

It's expensive sh*t in comparison to Creatine and Glutamine, so I'd probably do an 8 week cycle to try it out.

If nobody here has tried it, then I guess I'll be the guinea pig.

 

[jumpedthegun]

I used to work each muscle group 2 1/2 times per week (basically two days of rest in between. I didn't realize I was overtraining at the time. Now I work each group once per week (about five days of rest in between). I can really tell a difference. Before, I never got sore. Now, I get sore every single time, which i like because it makes me feel like i'm getting results. I also reduced the number of exercises I do for each muscle to about two, sometimes three, exercises. This helps me get in and out of the gym faster, usually within an hour.

I've just recently gotten back into a routine after about a year off, but I'm already almost back to where I was strength/size-wise after about two months of consistent training.

Don't know anything about your supplements. I just take a basic multivitamin and ON protein, and i just added creatine about two weeks ago.

 

[Goingat20]

jumpedthegun
L-Glutamine is a vital amino acid and should be part of everyones supplements. Have a read up on it!
Keep pumping

 

[CCS]

my workout split

my muscles stay the same strenth even when I miss months (I'm not saying how many). Or at least my bench press strength and body weight do. This is after a very bad roller blade crash kept me from doing much for 2 years. Even pushups hurt my wrists. I credit my diet, sleep, and lake of drinking or smoking, and my riding my bicycle everywhere.

The last time i worked out, my bench max went up 15 pounds in a month.

I use every muscle every day in a 4 day split.

1. Half of muscles I do 5-9 rep weights (other muscle groups 13-18)
2. very light weights high reps, stopping just before any burning, just to get blood flowing. 30 minutes of Cardio. stretch.
3. Other half of muscles low reps, opposite day 1.
4. same as day 2.
repeat.

I rotate the execises to get a variety of angles, and never do the same type of exercise twice in the same day. So incline and decline bench press in the same day is OK, but not incline twice. for the heavy weights I do 1 warm up and 2 heavy. For the medium weights I do 4 sets. I do exercises on opposite muscle groups or lower body vs upper body between high weight sets to let my fast twich muscles have a 3 minute rest, without lowering my heart rate or taking forever. When doing the medium weights, I try to give them 30 seconds between sets, to fully exercise my slow twitch muslces.

I think glutamine is good, but i don't take creatine. I do take a little whey, and try to eat several small meals throughout the day and drink a gallon of water per day.

If i feel any pain in my joints, however small, i change to a different exercise and try that one again later, unless the pain is moderate, in which case i wait until next cycle. if it is severe, i take 3 weeks off that joint. i also take glucosamine, chondroitin, and msm.

 

[CCS]

i read the L for is not absorbed well. you need it bonded to another amino acid to absorb it well. It would be nice if you could get it bonded to arginine for hair loss.