My dad pointed me towards this board, so I thought I'd see what people say about my kinda problem.
I want to go back to a split routine. Right now i'm doing a full body, 3 days a week. I'm seeing gains, so thats always good. Right now i'm only taking protein on lifting days. But I want to change back to a 4 day split. Why? Because whenever i'm half way through i feel like i'm about to puke. So the rest of my workout sucks, because i'm to tired and too warn out to even want to finish it. When I do lower body i squat as hard as i can, as heavy as i can. With this full body i can't do that because then i'm already warn out before i'm even half way through the workout. I also feel like i'm more dedicated with a split. I eat on time, i eat as much as i need. I take as much protein as i need and i make sure i'm in the gym every day thats needed. With this full body, i feel like i slack to much. I know i eat more then what i have set in mind, but i always forget the protein.
I want to change to a spilt again because I feel like i get more out of it and I feel as if i can hit each body part harder and heavier. With a full body I can't do that because i'm to worn out and tired before i've even finished. So should i go back to a split so i can lift heavier and harder or just lift sorta heavy and continue with my full body? I just feel like i can lift harder on a split.
What are your goals? What are your stats? We need some info to be able to help you.
Maybe you should consider trying out a pre-written program. The book New Rules of Lifting has some split routines.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
My goal is to weigh 155ish-160ish when football season starts next year. I've never played football, but it'd be nice not to be the smallest guy out there when i go out. I weigh 139-143. It varys every day. I've gained some weight though, i weighed 105lbs about a year and a half ago. I'd like to eventually weigh around 215-230lbs. But right now, thats my goal.
I think my max bench is 135-140ish, I don't know what my max squat is, but i've done 185-195ish and the most i've done on dead is 205. The squat was sorta hard, but i could have deff. gone heavier and the same with dead. Most of the time I don't have a spotter, so I don't go to heavy on squat. Its nice to have someone tell you if your form is bad or not while your squattin.
What do your workouts look like now? What exercises are you doing on what days, and how many sets/reps of each?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
btw, for your age and weight those are some good lifts.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
What does your cuurent workout look like?,
it sounds as though you may be trying to do too much in one session, if you can only get half way through before being too tired to continue.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Sounds like the full body is what you need actually.
Its going to be really hard to do for a little while. But think of it as conditioning. Look at a football game, you are going to be using your whole body at one time, why train it all seperate?
A upper/lower split would be alright too, to many people use the term 'split routine' when refering to just isolating certain muscle groups each day.
At your age, you need to eat alot of food no matter what if you are looking to gain weight. Lifting and non lifting days. Dont eat junk, but eat lots of meats, veggies, fruits, breads, protien shakes, whatever, it will all be put to good use.
Congrats on starting lifting so early, in no time you will surpass all your goals.
I dont see a problem with a 4 day split. At your age you can recover so quick. I do a four day now, you might like it.
Day one- Hip dominant
Deadlift
Bulgarian split squats alternating with step up.
Day 2- upper body
Flat bench press alternate with Bent over rows
Dips with one arm rows
rest
day 3
Squats
romanian dls alter with split leg squats
Day4
seated overhead press alter with pull ups
standing dumbell overhead press alter with chins
Cycle your rep ranges each time you do a particular workout with 5x5s,4x10s,6x3s, so on so fourth. Try it for 2 cycles per rep range, in about 6-8 weeks go back to a full body see if its do able. Check out NROL, pretty much a hybrid with Hypertrophy 1 and the MF's barely legal workout.
At your age, just focus on your main lifts, bench, row, squat, dl, chins and overheads and rest and eat. youll be fine.
Listen to "Frank." You're just not used to full body yet.
How many weeks have you done full body? Going from a body part split to full body is quite a shock. Takes a lot more energy to do the full body stuff. Give it some time.
If you're just starting it, you can go with 2 sets, instead of 3, then start adding some sets in again on the lifts early in the routine.
This is the routine i've been doing for about 4-5 weeks.
Squats 5x5
Stand calf raise 3x7
Bench press 5x5
Deadlift 5x5
Barbell press 5x3
pullups till failure
shrugs 5x8
and every now and then i'll throw in some curls. I'm not a big fan of isolation movements, but i'll do a few if i have to. I just perfer to do all compound movements and if i could, i would. I know the ripptoes and bill star are all compound movements right?
This is the routine i've been doing for about 4-5 weeks.
Squats 5x5
Stand calf raise 3x7
Bench press 5x5
Deadlift 5x5
Barbell press 5x3
pullups till failure
shrugs 5x8
and every now and then i'll throw in some curls. I'm not a big fan of isolation movements, but i'll do a few if i have to. I just perfer to do all compound movements and if i could, i would. I know the ripptoes and bill star are all compound movements right?
Damn. No wonder you can't make it through your workouts. Way too much volume IMO. Fullbody routines are great for building strength,size and conditioning. I think you can go with Mark Rippetoe's basic 3x5 or a beginners 5x5. Just do 3 basic exercises for 3-5 sets of 5 reps. Squat,push, pull. If you have the time and energy, maybe add some neck and ab work. Train 2-3 times a week and at lots of food(mostly healthy, some not so healthy lol) and you should be fine.
You need a routine that has different exercises and set/reps schemes. This is too much volume and intensity for one routine. Then, you do it twice more in the same week?
I'd get a book, like The New Rules of Lifting, for example, and follow some programs in there. They're not all full body. Some are upper/lower splits, which is a decent compromise, too.
These articles were all written by Chad Waterbury. Don't like him? There's tonnes of other articles out there written by different people. Find them. Read them. Understand them. Use them.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I've heard alot things about ripptoes and bill stars 5x5. I tried it for like 2 weeks and then i stoped lifting for a couple weeks because I was just way to busy and way to tired to even hit the gym up. Then after I finally slowed everything down, i got back in the gym and started this full body. I've heard of people gaining like 20-30lbs of mass in like 5 months while doing ripptoes or 5x5, but i don't really believe it. Is it true or possible? I'll take a look at the other links and i greatly appreciate the help, its alot more then what I got on the other fourm i used.
I need help with my split
Linear Mode
