I'm not really sure if there is a "standard"
way to take measurements, and it really doesn't matter!
As long as you make sure to take your measurements in a
consistent manner every week, it'll be fine. All measurements
should be done cold - meaning that you should not be pumped
while taking measurements This helps keep consistency in
your measurements For example, for some, bicep sizes can
vary by as much as an inch between cold and pumped measurements,
and if you take it one week pumped, and the next week cold,
you'll be wondering why you lost an inch on your arms. ;-)
Or vice versa.
Body fat should also be measured along
with all the other measurements. I used an Accumeasure
Body Fat Caliper to take weekly body fat measurements.
The Workout - 5 Day Split
I follow a 5 day split - a 5 on, 2 off,
weekly schedule. I work one muscle group per day, with the
exception of arm days, where biceps and triceps are worked
in the same day. Large muscle groups are always done at
the start of the week, and the smallest muscle groups are
done at the end of the week. After all, you are "freshest"
at the start of the week, and that's when you want to focus
your energy on the larger muscles. Right?
Here's what my 5 day split looks like:
- Monday: Legs
- Tuesday: Chest
- Wednesday: Back
- Thursday: Shoulders
- Friday: Arms (Biceps and Triceps)
See how the large muscle groups are done
in the start of the week like legs, chest and back, and
smaller muscles are done near the end of the week. Gee, where the heck are your ab workouts
Jim? Well, truthfully, on my bulking cycles, I never do
abs. Remember this, having great abs is not dependant on
how heavy or how often your work it, but it depends on your
body fat! No matter how great your abs are, if you have
thick layer of fat covering it, you'll still not see it.
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