This is my split, any comments?

[gonelifting]

After a little consideration of my needs I came up with this.
Monday- Squats , shrugs, stiff legged deadlifts.

Wednesday- DB shoulder press, EZ bar curl, Close Grip BP, weighted situps

Friday- 20degree incline DB bench press, supported DB back row, (regular) Deadlifts

That`s it. Everything is basically 3-4 working sets X around 5 reps. If I get 3 sets of 5, the next time I go to 6 reps for the first couple of sets depending on weight "feel" or I just add another set to the end of the 3 sets of 5 (4sets X5), AND THEN I go up in weight. to shoot for 5 reps again.

What do you think? I know its not much work but I`m 34 yo and can`t do the same things I used to.lol I may need to visit the anabolics board some day.

 

[SofaGeorge]

It looks basically okay. I'd try it for 8 weeks then try something new.

 

[Thaibox]

I would up the volume for delts.

 

[Debaser]

I would up the volume for delts.

Why? They're one of the smallest muscle groups in the body. That's a pretty good-looking routine gonelifting just focus on progression and you will make good gains.

 

[gonelifting]

Thanks guys. The reason for that # of sets is I can`t seem to keep up the intensity after 3-4 heavy sets. I have no idea how people can "lift heavy" for 10+ sets, maybe it`s my age(34) but 3 or 4 is my max and then I start going downhill.

One Qeuestion - How long of a rest should I do in between each set with this routine? I`m doing 2 minutes now.

 

[FatRat]

Give it a go and see how it feels, it looks fine.

I might be inclined to swap the Wednesday and Friday workouts around. The way you have it there your Shoulders and Arms may still be fatigued for your Chest and Back day. Due to your low volume (not a bad thing by the way) this might not be a problem.

 

[gonelifting]

Give it a go and see how it feels, it looks fine.

I might be inclined to swap the Wednesday and Friday workouts around. The way you have it there your Shoulders and Arms may still be fatigued for your Chest and Back day. Due to your low volume (not a bad thing by the way) this might not be a problem.

I just figured I`d rest more and not have stiff legged deadlifts monday and reg deads Wed. So I made them friday. Also after deads I`m shot and need the weekend to rest and thats why I have it AFTER chest and back. I know some may say "do deads first" when your fresh, but I am DEAD after them.

Anyway what do you all think of the rest time in between sets? I`ve always done like a minute but am FORCING myself to wait 2 minutes for heavier weights and intensity. anyone?

 

[edgecrusher]

What are your goals?

 

[gonelifting]

What are your goals?

I just got off a CKD and was 200 down from 230 . Now I`m up to 210 and want muscle size and would like to get stronger as well. I hate to put my poundages because they`re so lame, so I`m sorta taking the stronger+bigger route.

Also I`ve "bulked" on the see food diet before this CKD and was at 250 before an injury sidelined me and would`nt want to get that much fat again. so I`m trying to reign in the calories a bit.

 

[louden_swain]

I am sorry to tell you this, but your routine is no good. For one, there is overemphasis on the upperbody compared to the legs. Secondly, shurgs should not be performed stiff leg dead lifts. And third, you are training chest twice a week with 48 hours rest. Let me propose a routine that will attack all parts of your body:

Monday -

1. Incline Barbell Presses or Bench presses - 3 x 8-12
2. Seated Barbell Presses or Seated Dumbbell Presses - 3 x 8-12
3. Close Grip Bench Presses or Parallel Dips - 3 x 8-12
4. Barbell Curls or Seated DB Curls - 3 x 8-12

Wednesday -

1. Squats - 3 x 8-12
2. Leg Presses - 3 x 8-12
3. Stiff Leg Deadlifts - 3 x 8-12
4. Seated Toe Raises or Standing Toe Raises - 3 x 8-12

Friday -

1. Chins - 3 x failure
2. Barbell Rows - 3 x 8-12
3. Barbell Shrugs or Up Right Rows - 3 x 8-12
4. Hyperextensions - 2 x 25

Of course you can substitute a number of exercises. The important thing is use compound basic movements to build strength and size.

 

[gonelifting]

Thanks LS that`s something to look into. Although I train at a home gym and don`t have a legpress machine (anymore) lol I see where you`re coming from though.

Also, do you mean the Close grip bench press as my 2nd chest exercise? I don`t really feel it hindering me and I would not be able to muster any energy/intensity for the sets of close grip in your suggested routine by the time I got to the 3rd exercise my working set would be MUCH lighter than the ones I`m currently using. <<<"Monday -

1. Incline Barbell Presses or Bench presses - 3 x 8-12
2. Seated Barbell Presses or Seated Dumbbell Presses - 3 x 8-12
3. Close Grip Bench Presses or Parallel Dips - 3 x 8-12
4. Barbell Curls or Seated DB Curls - 3 x 8-12">>>

 

[louden_swain]

Thanks LS that`s something to look into. Although I train at a home gym and don`t have a legpress machine (anymore) lol I see where you`re coming from though.

Also, do you mean the Close grip bench press as my 2nd chest exercise? I don`t really feel it hindering me and I would not be able to muster any energy/intensity for the sets of close grip in your suggested routine by the time I got to the 3rd exercise my working set would be MUCH lighter than the ones I`m currently using. <<<"Monday -

1. Incline Barbell Presses or Bench presses - 3 x 8-12
2. Seated Barbell Presses or Seated Dumbbell Presses - 3 x 8-12
3. Close Grip Bench Presses or Parallel Dips - 3 x 8-12
4. Barbell Curls or Seated DB Curls - 3 x 8-12">>>

Actually, the close grip bench presses are meant to be a tricep builder, but you will receive stress on the chest. This also applies to parallel dips. I tried to give all large muscle groups a separate day.

I apologize for saying that your routine was no good. . .actually it is good, but you just need to fix a few things. . then bingo. . .you have a routine!

Good luck my friend!

 

[Debaser]

Louden with all your success with DC training, why are you now suggesting volume-oriented routines? Granted that's not A LOT of volume, but now that you understand how few sets it takes to induce growth why suggest something different?

 

[JOKER47]

Louden with all your success with DC training, why are you now suggesting volume-oriented routines? Granted that's not A LOT of volume, but now that you understand how few sets it takes to induce growth why suggest something different?

Louden is not a salesman for any style of routine. He assisted a fellow lifter with some input to the current routine that lifter was using.


Joker

 

[Thaibox]

Why? They're one of the smallest muscle groups in the body.

Maybe in your body
3-4 working sets of presses is NOT adequate

 

[Debaser]

Maybe in your body
3-4 working sets of presses is NOT adequate

You're right.

I'm gaining quickly and consistantly with 1-2 sets.