Need help with routine

[c3ntrifug3]

Recently a more experienced lifter told me that my workouts were too high in volume. He suggested that I do fewer sets for every single one of my muscle groups.

I took his advice and it feels okay, however it seems like my workouts are too short to be effective! Can any of you put my mind at ease?

Basically, my split goes like this:

Monday: Chest
Incline Bench - 4 sets
Flat bench flies - 4 sets
Crossovers OR dips - 4 sets

Tuesday: Biceps
Standing Bar Curls - 4 sets
preacher bench - 4 sets
Seated hammer curls - 4 sets
Abs

Wednesday: Legs
Squats - 4 sets
stiff legged deadlifts - 4 sets
Extensions - 4 sets
hamstring curls - 4 sets
Standing + seated calve raises

Thursday: Shoulders + triceps
Dumbbell mil. presses OR seated bar mil presses - 4-5 sets
Lateral raises - 4 sets
front raises - 4 sets
9 sets of triceps (pick 3 exercises and do 3 sets each)

Friday: rest

Saturday: back
widegrip pull ups - 5 sets
bent over rows - 4 sets
mid grip pull downs - 4 sets
dead lifts + shrugs


I'm satisfied with the workouts I guess (I have different routines that I alternate every week) but my workouts are only lastign 45 minutes to an hour (with good intensity). Before I was doing hour and 30 minute workouts.

This new schedule seems short and I guess my question is whether or not this is enough to stimulate growth? Feedback is really appreciated!

As far as my stats go, I am about 225 w/ 12% body fat. I've been training for about 2 and a half years. I'm currently just taking Protein and glutamine for supps though I plan on cycling back onto creatine in a bit. Any feed back would be much appreciated as you guys seem to know your shit!

 

[Dirty Workout]

Dont judge it by time-judge it by intensity. IMO its maybe still too much volume. I would recommend a 3 no more than 4 day split and go to COMPLETE AND UTTER FAILURE every set. If you are doing that then you dont need 12 sets for chest. Its overtraining and just cutting into recovery time. I used to do what you list there but now I do MWF 5 working sets (with rest pause DC style) and I am drenched in sweat absolutely fatigued after.

High intensity or High Volume- You cant have both

AND bro thats WAAAYY too much volume for biceps no need for more than 2 exercises 3sets each

 

[Dirty Workout]

Dont judge it by time-judge it by intensity. IMO its maybe still too much volume. I would recommend a 3 no more than 4 day split and go to COMPLETE AND UTTER FAILURE every set. If you are doing that then you dont need 12 sets for chest. Its overtraining and just cutting into recovery time. I used to do what you list there but now I do MWF 5 working sets (with rest pause DC style) and I am drenched in sweat absolutely fatigued after.

High intensity or High Volume- You cant have both

AND bro thats WAAAYY too much volume for biceps no need for more than 2 exercises 3sets each

 

[c3ntrifug3]

hmm

Thank you for the reply! Your input is much appreciated.

My biceps have always lagged a lot and perhaps this is why...

As far as everything else goes, I hear a lot of you guys talking about higher frequency and lower volume.

So should I devise a new split and start working every muscle group twice per week and if so, what would such a split look like?

 

[Dirty Workout]

Twice a week might be too much a jump. try out 3times x bodypart in 2 weeks.

Read the 5x5 and DC stickys on top of page. These are both great programs that alot of people on the board are making great gains off of.

 

[Dirty Workout]

Twice a week might be too much a jump. try out 3times x bodypart in 2 weeks.

Read the 5x5 and DC stickys on top of page. These are both great programs that alot of people on the board are making great gains off of.