+ 1 Help with my workout
Current stats:
Age: 36
Height: 6'1"
Weight: 230
BF% 22 down from 26 in May
Years lifting: 5 Started again in May after a 2 year hiatus. Had hernia surgery, got out of the Army and moved back stateside.
PR Bench: 230
PR Squat: 305
PR Deadlift: 340
I work 12 hour shifts and workout on my off days. I work 3 off 2 then work 2 off 3. On the 2 day workout period I split it up with Legs/Chest day 1 then Back/Shoulders day 2. For the 3 day workout period day 1 is Legs/Bi. Day 2 is Chest/Shoulder/Tri. Day 3 is Back/Glutes.
I am not sure at all if this is the optimal split. I am lifting 7 days out of 14 it is just on a rotating basis. I don't have to run anymore so my main focus is size/aesthetics but I would still like to be strong.
Sample
Day1
Back Squat 195 4x6
Bench Press 185 3x8,7,6
Front Squat 145 3x7
Incline Dumbbell Press 70 3x8
RDL 155 3x8
Dips, Cable Crosses, or Dumbbell flyes
Leg Press or Lunges
Standing or Lying Leg Curls
Day 2
Deadlift 205 4x6
Overhead Press 105 3x8,7,7
Pullup 3x8
Cable, Bar, or Dumbbell Front raise
Cable or Dumbbell Lateral Raise
Bent Over Row 135 4x8
Rope face pull 130 3x8
Wide Grip Seated Row 150 3x8
Upright Row 60 3x8
Rev Cable Flye
For the three day workout period I do basically the same exercises but switch the bench press for dumbbells and the dumbbell incline for a barbell and the same for the overhead press.
To wrap up
Monday Legs/Chest
Tuesday Back/Shoulders
Wednesday Work
Thursday Work
Friday Legs/Bi's
Saturday Chest/Shoulder/Tri
Sunday Back/Glutes
Monday Work
Tuesday Work
Wednesday Legs/Chest
Thursday Back/Shoulders
Friday Work
Saturday Work
Sunday Work
For MetCon I rotate weighted carries( Farmers, Goblet, Suitcase) with some type of interval (Sprint, Bike, Row).
Thanks in advance for anyone that takes the time to look this over.
Cliff
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Ronnie Coleman made a great quote one day when I was watching him leg press "nobody lifts no heavy weight anymore"
Ha! Classic...I believe it goes " everybody wants to be a bodybuilder, but nobody wants to lift no heavy ass weights!"
I try
Have a look at this. What you are doing would be ok for a real novice/beginnner in the gym but soon I think you will plateau and are going to need to get on a more structured progressive overload training routine. As long as you are seeing improvement though, just keep milking your current routine but be aware when you outgrow it.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
That makes sense. I do keep a workout log and attempt to progress in some way every training session ( up in weight, 1 more rep, extra set, ect.) the problem is probably that the routine is based on what I think/feel rather than proven programs. i'm not naive enough to think that i will go up in weight every workout but I am cognizant of other ways to make progression on those days. Thanks for the link that looks well put together.
I would agree with most here keep upper and lower body parts on same days. At your current stage I recommend not worrying so much about training routine. It is important, but I believe consistency and progression is more important. Make sure and hit all the workouts youre able to given your schedule, and progress in weights or reps every session, or at least attempt to. Basic movements will treat you well, but effort will dictate results.
What you eat is equally if not more important than what you do in the gym, so get the diet in check or you will see minimal results regardless of effort.
I am really good at sticking to my training days. I plan everything around training. the basic movement part I get sidetracked from at times. I get carried away thinking things like " I haven't hit it from this angle yet" even though i know that I am not advanced enough to worry about that yet. Thanks for the pointers.
Research tonnage and volume principles!! This will add size and can fine tune muscles for added strength on light weight/high rep days, which technically you could do, either on an off day, or quick isometrics, on a work day...maybe 10-20 min...just thinking out loud here...push ups, deep knee bends and stiff leg toe touches don't take long to complete and gets the blood to the muscles and joints...
You need to move the weight, though, and attempt different types of lifting regimens. Research reverse pyramid, which is beneficial, as well as pyramid, too, and incorporate both into your regimens.
I know you want size, strength and aesthetics, and this is where your daily cal/mac plan plays a pivotal role. Can you post an unidentifiable pic, along with your daily meals if/when it's convenient? Thank you, sir!
A couple other ideas...if you just want to put on more mass, then keep your weight lifting regimens to around 20-30 min with 2 minute rests between sets, using tonnage. If you are looking to stay tone and lose some BF, then what will help is light weight/high reps and 30-45 second rests between sets using moderate volume.
That makes sense. i was thinking that I need to find something to do on work days. i leave at 530 am and get home at 8pm so something i could do at home would fit the bill. things like you said pushups, single leg deads, RKC planks, ect. i have a pretty good food log that I will pull when I get a little time. Thank you for the feedback.
Just get into a routine and stay focused...
GnarkillListen to unreal he knows his shit
Roger
unreal89Im having great luck with chest/arms back/shoulders legs/arms then repeat chest/shoulder. Back/arms legs/shoulders usally 2 day break in between the 3 days thats just me though you have to find what works for you everyone is diffrent
Yeah I agree. I just want to see if anyone sees something that I should definitely be doing/not doing.
unreal89I wouldnt do legs and chest on same day imo those are 2 big muscle groups
Perhaps Leg/Shoulders Chest/Back? I would like to break legs down to Quads/calves and Ham/Glutes but I don't have enough days to keep the frequency up.
unreal89I wouldnt do Chest and back together either just saying
I actually enjoy training chest and back together. Superset between the muscle groups gives a great upper body pump. Long workout, but effective IMO. I compare it to doing bis and tris together.
I don't on the three day workout period but on the two day period it has to be one or the other.