Need New Routine... Help!

[lucidblue]

Hey everyone. I've been trying to figure out what I want to do for a new routine for a couple months now. I'm currently doing a 5x5 and I am worn out. My joints and tendons are all starting to hurt... . I've read the stickies and a bunch of threads, but I just can't find a training method that appeals to me.

I think I need a lower weight / higher rep routine. I usually use a 4-day split (sometimes I make it 5). I enjoy going to the gym that often and usually do cardio on the 2 days I don't lift and take one day for complete rest. I found a lot of 3-day splits, but I want to go to the gym more and don't want to do that much extra cardio.

I've been cutting (to some degree) since the beginning of January. Nothing drastic, just a lower calorie/cleaner diet. I will probably continue with this for a couple more weeks and then try to maintain the lower BF.

I was really trying to choose something on my own, but I feel like I'm in a rut.... Anyone have any suggestions?

 

[d3track]

maybe use a 2x10 set/rep range per exercise

day 1: chest/bis
day 2: quads/calves
day 3: off or cardio
day 4: back/hams
day 5: shoulders/tris
day 6: off or cardio
day 7: off or cardio

maybe 3-4 movements per body part

 

[lucidblue]

Thanks D3! I think I could definitely plan around that split. How long do you think I should do this for?

Anyone else have ideas or comments?

 

[d3track]

hopefully will work for as long as you are trying to maintain

 

[Scotsman]

First off how long has it been since you have taken some time off from lifting?
If it has been a while you might want to take a week off to let your body heal up.

D3track has a good idea try a 2x10 or even a 3x10. My only difference is I like to do legs all in one day, something like.

day1: Chest/Tris
day2: Back/Bis
day3: Cardio or rest
day4: Legs
day5: Shoulders/Abs
day6: Off
Day7: Off

Cardio can be added to any of the workout days but try to rest completely for a couple of days during the week.

Cheers,
Scotsman

 

[bigstve12]

I found after a couple months of 5X5 my joints were hurting as well. Ive been doing a more traditional 3,4X10-12....its been a good mix for me, have lost some of that strength though

 

[Tom Treutlein]

Higher reps, it's no doubt you'll lose some strength. Probably didn't lose as much as you think.

Try the generic 3x8-10 split man, it'll work nicely for maintenance. Maybe keep 1x5 in there, or one heavy set, then keep 2x8-10 or 1x8-10. I know Needsize recommended something similar for maintenance. You don't need to change your entire program for maintenance, just cut sets down and intensity.

 

[WalkingBeast]

Id suggest a lighter version of this, not taken to failure:

http://www.elitefitness.com/forum/showthread.php?t=308120

 

[PancakeFiend]

there are several good ways to train w/high reps, you could try dropsets, full body workouts, simple straight sets approach, or my personal favorite throw in a bunch of intensity techniques together. If i were doing fullbody i would set up my routine like hst, if i were doing a more traditional split i would set it up similar to:

1: Chest
2: Deltoids
3: Legs
4: off
5: Back and Abs
6: Arms (optional) else off
7: off

finally if you throw in intensity techniques use them on isolation exercises. Start with static holds, then full range movements and end with partial reps on a set. Your strength will suffer, no doubt but generally it's not easy to gain strength when you increase the reps anyways.