Hey everybody, first-time poster here, but have been reading for awhile. I was hoping someone here might be able to guide me in the right direction. I am looking to create a new routine, doing 3-4 days a week lifting plus cardio of course. There is no one area I need to work on in particular, just looking for overall fitness for now. I used to do 4 day splits in college, but always with someone who knew what they were doing. I am not very good at coming up with my own programs, so any help would be greatly appreciated. Let me know if you can assist me or need other information. Thanks in advance.
You might want to check out Mens Health's web site. They have a 12 month workout with 10 phases called Home Grown Muscle. A bunch of guys over at their forum started the program at the beginning of the year and are have very good results. (Me included).
You might also try ruggedmag.com, they have some fine workouts as well. A lot of guys rave about the Book of Muscle and it's year long program. You might also check out CB Atheletics website and Turbulance Training.
OK, I have read through everything posted here, plus other stuff I have found. So far, I have come up with this, maybe it will help. I do not want to do a full body workout right now, I am looking to do a 3 or 4 day split, maybe more with the right program. What muscle groups should I put together on the same days? I see conflicting advice in each workout I look at. Also, is there more benefit doing a 4-day or more split or is a 3-day split twice a week better? Thank you for all the advice so far, I appreciate it.
I have recently began a new 4 day split. Split being..
Monday - Vertical pushing/pulling. Shoulders & Upper Back
Wednesday - Horizontal pushing/pulling. Chest & middle back
Friday - Biceps & Triceps
Sunday - Legs
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I am having tremendous success doing full body workouts three days a week, using "autoregulation" (a la Bill Hartman). A typical routine looks like this:
Bench Press, best 6 reps minus 5%
Low Row, best 6 reps minus 5%
Lunges, best 12 reps
lateral raise, either best 10 reps or static holds for 30 seconds.
RDLs, best 10 reps
I do all the exercises in sequence (not a true circuit so it is okay to rest a little between sets instead of racing to the next to keep your heart rate up). I do them until one exercise cannot be completed without breaking form. Say, low row for example. Then I continue on through my sequence without it until something else fails. So then I have only RDLs and laterals left. When laterals fail, then I am left at RDLs until they fail. Each exercise is simply performed in this sequence till it hits the first point at which I had to break form. I stay in the order (skipping the eliminated exercise) and keep running through the program till that breaking point on all exercises. It may take 3 sets, or it may take 15 sets, but I won't be pushing too hard or undertraing either.
I'm falling asleep as I type this so it may be a jumbled mess. I will come back tomorrow and type a clearer explanation. Its a great method of training though.
Monday - Chest/Back
Bench
Incline Bench
Flyes
Cable Crossovers
(not sure about back exercises, suggestions please!!)
Wednesday - Biceps/Triceps
Preacher Curls
Hammer Curls
Standing DB Curls
Underhand Pull-ups
Close-Grip Bench
DB Tri Extension
Dips
Overhand Pull-ups
Friday - Legs/Shoulders
Squats
Leg Extensions/Curls
Seated Calf Raises
Standing Calf Raises
Military or Shoulder Press
??
HIIT on Tuesday/Thursday
Does this look any good or is it too much/little? Also, is a 5x5 best for this or should I do more like 10,8,6,3,1? Sorry again for anything that comes off as stupid, I'm still learning, but getting better I hope. Thanks for any help/advice you can give.
Originally posted by Steve H.: What about something like the following?
Monday - Chest/Back
Bench
Incline Bench
Flyes
Cable Crossovers
(not sure about back exercises, suggestions please!!)
Wednesday - Biceps/Triceps
Preacher Curls
Hammer Curls
Standing DB Curls
Underhand Pull-ups
Close-Grip Bench
DB Tri Extension
Dips
Overhand Pull-ups
Friday - Legs/Shoulders
Squats
Leg Extensions/Curls
Seated Calf Raises
Standing Calf Raises
Military or Shoulder Press
??
HIIT on Tuesday/Thursday
Does this look any good or is it too much/little? Also, is a 5x5 best for this or should I do more like 10,8,6,3,1? Sorry again for anything that comes off as stupid, I'm still learning, but getting better I hope. Thanks for any help/advice you can give.
Check out this website it has routines on it. Fitness Central
Also the Book of Muscle has a good routines in it.
Why do you not want to do a full body work out?
Also as far as your routine goes, I think you have too much arm work. 8 exercises is lot to do for arms. Actually pullups are a good exercise for the back. They hit the biceps as well.
What is an underhand pull up? Do your palms face you when you do them? If so this is actually a chin-up and that is a good arm exercise.
If I was going to do a 4 day split I would rather do this.
Chest/Tris
Legs
Back/Biceps
Break
Shoulders/Traps
Break
Break
I personally found that is much better to follow a routine desinged by a profesional. These routines will train you in a more effecient way and will avoid over training. It is easier to over trian than you might thank.
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