I was looking at doing a 3 day push/pull/legs split. If I moved the exercises around so that the days aren't separated by push/pull but so that it does each muscle group twice per week (e.g. instead of having Bench Press and Flyes on push day, have one on each day so that chest is getting hit twice per week) - would that be better or worse or no different? The recovery time is still fine since leg day is between the two workouts, and working a muscle twice per week instead of once is normal
To be clear: I am not adding/removing any exercises, just swapping them around on the push and pull days so the muscles are being hit twice a week (usually a compound one day and isolation the other)
Post your proposed routine.
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 175kg (386lb)
D: 227.5kg (502lb)
Original routine is:
RDL or SLDL
Side Lateral Raises
I want to change it to:
Side Lateral Raises
RDL or SLDL
If you're doing them correctly, you'll probably get enough abs from your Squats and RDLs on day 2 that you could move your isolation ab work to a different day.
To be honest I feel my abs getting worked more from chinups than squats/RDLs.
Anyone have any opinions on how I've changed the workout?
On your second routine example, I would switch Monday and Friday. Either one looks like a split you could do fine with provided everything else is in order.
I like your workout. I have a couple questions.
I am probably wrong but Shrugs look out of place why did you include them on what seems more like a leg day
What will you do for ab work?
What is the set/rep numbers for the exercises?
Im not ripping on your workout, I am looking to start something new and yours seems like something I could take off with. I already do alot of the exercises you do yet you have some new ones included.
Cool, yeah diet and rest etc is all sorted - why do you suggest switching mon & fri?Originally Posted by joey54
Shrugs weren't in the original routine (only one I added in) - I just put them in because I know from experience my traps don't grow well without any isolation. I put them on this day because they will get hit with the deadlifts on this day, plus I find after abs and calve raises I am able to do more work without too many problems (know this from doing HCT-12)Originally Posted by Jeremy_D
I'm doing 3x8-10 sets/reps but that's just because I have done well on this in the past so want to go back to it as I haven't been doing it in a while
And for abs I'm going to do weighted crunches since it's basically the only ab workout I can do with weights with my setup. The routine said abs so I guess that you could do anything
Last edited by greemah; 07-31-2010 at 01:13 AM.
I am going to follow this workout. Where would you suggest throwing dips in at?
A simple list of exercises isn't enough information to deem a routine/program good/bad/effective/****ty. Not knowing this shows a great lack of knowledge concerning proper training and I encourage you to read up on it... Starting Strength, Practical Programming, Supertraining, Pavel Tsoutlinie's (sp?) books are all pretty good.
The reality is, you could do a "routine" of only 4-7 different lifts (ie Squats, Dead lifts, SOHPress, Bench, Chins, Row, Powerclean) 3x a week and if properly programmed you can make incredible progress.
My 10 week cut results
"Sweat in training so you don't bleed in battle."