I would like some routine advice. I have been reading this board for some time and decided to join. My routine looks like this:
Goals-strength, hypertrophy and health
I periodize my reps and change every 3-4 weeks.
I start with 3x10,4x8,5x6,6x4,8x2 each cycle I increase the weight accordingly. then
I remax and start over. Occasionally I will throw some german volume training in etc.
Mondays: a.m. chest (4-7 different exercises)
p.m. traps/abs (4-7 different exercises)
tuesdays a.m. back (5-8 different exercises)
p.m. shoulders(4-6 different exercises)
thursdays a.m. calves/forearms/lower back (4 exercises for calves, 2 each for forearms and two for lower back)
Friday Cross training day (tennis/basketball/golf/flag football whatever)
saturday start over
*I predominately use free weights, but have numerous machine weights for variety.(example one day might be all dumbbell, then the next workout is all barbells, then the next workout is all machine, then the next is a mix. etc.
*I always go as heavy as possible for the cycle i'm in.
any advice or discussion would be greatly appreciated. Thanks in advance for your time (I know it is limited and you take many questions a day).
Why have you decided to do the am/pm split? Is it a time issue, or a recovery method?
Since you are spreading things out so far, I'm guessing that you aren't in as much need of rest days as someone who is doing a full-body workout MWF. But do you ever take a few days (maybe even a week) off?
I can't really say much about the exercises, since you haven't listed them all. I hope you've got deadlifts, squats, chinups and dips in there, because for me, these have proven to be (by far) the most effective exercises.
The am/pm split is a time issue. I do all the exercises you listed and more. Every so often, I take a few days off and sometimes I only go once a day. however, Generally, that is my workout. thanks for the advice.
Another thing just caught my eye: next to each body part you have (4-6 different exercises) or something similar. The first time I looked, I thoughtlessly interpreted that as 4-6 sets. Don't know why. You explained your set/rep scheme above it.
Anyway, how have your results been so far? Have you been successful in muscle gain and strength gain? Because now that I realize you are doing that many sets each day, I wonder how well your body can actually recover. You may be selling yourself short by never giving your body time to repair.
Which brings about the question: how many cals are you taking in, and what's your workout-time nutrition like?
it is pretty fatiguing. HOwever, I get plenty of rest and my career is fairly easy. I do back off when during a set I cannot sustain intensity. I pretty much listen to my body. AS far as results go I might back off a little and see what happens.
Also, I eat quite a bit. I watch my diet, but not obsessively. I don't each large meals, except for breakfast. I would assume my kcals are around 2800-300 kcals per day. I also consume a post workout protein shake and a pre workout creatine shake.
Just a suggestion on the backing off. I know in my own experience, I felt fine doing lots of sets, etc. When I was convinced to back off to fewer sets, heavier weights and more rest days, I grew stronger much more quickly.
Remember too, muscles grow during recovery, not while you're in the gym. From looking at it, the first thing that popped into my head is you are training too much. Rock said it too, try to back off a bit, and see if that helps. But, you are the only one that knows your body, and if you say it's fine, and you are getting results, sweet.
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