Thread: Help with training routine

i've had my current routine for over 4 months now and i need a change, but i really dont know how to change my routine up.

Current routine:i workout 3 times a week so in a fortnight i perform both routines twice.

workout 1 - Chest & tri's, with 4 sets squats and 2 sets shoulder excercises

Workout 2 - Back & bi's with 4 sets Deadlifts


as you can see i dont have a specific legs routine but i'm keen to get into one now

i'm thinking of

Routine A

workout 1: Chest & tri's
Workout 2 : Legs
Workout 3 : Shoulders
Workout 4: Back & Bi's

The only problem with this is that workout each muscle group once a week, is that a major problem . any advice would be great

Hi Domo,

Can you let us know what you are wanting to achieve (ie. build muscle, drop body fat, sport specific etc) ?

looking to build muscle, thus 4x6 method works well. i'd like to drop body fat but its hard to both phases at the same time

If you aren't that knowledgeable about workout routines - Iwould recommend doing a packaged routine.

If you google 'Stronglifts 5x5' you will find a good beginner routine. It is a heavy routine, focussed on building strength and comes with some good tools.

There are 2 workout sessions that you alternate, training 3 times per week. Each session has 5 exercises and you do 5 reps by 5 sets.

It comes with a handy spreadsheet where you fill out a few questions and play with iot for half an hour and it plots out your weight (you key it in each week) plus sets out your weights. You tend to start about 75-80 % of you max and add 2.5kg per session for each exercise. In a couple of weeks you are hitting what was your 100% mark and you keep going (as long asd you can complete the 5x5).

It is meant to be done for a full 12 weeks and I know I enjoyed it. Just don't change anything - it is a full body strengthening routine.

You could try something simple like doing every thing twice week.

e.g.

1-Chest/shoulders/tris
2. Back /legs/bi's
3-Chest/shoulders/tris
4. Back /legs/bi's

I don't think you should do your big muscle groups twice a week.

If you do want to run a 4 day split, I would do this:

Chest\Triceps

Shoulders\Abs

Back\Biceps

Legs

Your back\bicep and chest\tricep days will already overlap some exercises (like chest press which also focusses on your biceps, etc) - so keep them apart by doing the split in the order shown above. I always put legs last because I am tiring so am at risk of going easy - but get passionate about my legs so this overcomes it. Shoulders\Abs is almost a chance to rest. I work them hard (no doubt about it) but the weights tend to be lower.

There is no problem with doing big muscle groups twice a week. There is no problem doing them 3 times a week, with the right combination of exercises.

Originally Posted by ClownBoy

I don't think you should do your big muscle groups twice a week.

If you do want to run a 4 day split, I would do this:

Chest\Triceps

Shoulders\Abs

Back\Biceps

Legs

Your back\bicep and chest\tricep days will already overlap some exercises (like chest press which also focusses on your biceps, etc) - so keep them apart by doing the split in the order shown above. I always put legs last because I am tiring so am at risk of going easy - but get passionate about my legs so this overcomes it. Shoulders\Abs is almost a chance to rest. I work them hard (no doubt about it) but the weights tend to be lower.

Chest press that focus on biceps?

What about the risk of continuing to pull down your muscles without giving adequate recovery time?

Originally Posted by Bricktop

Chest press that focus on biceps?

Sorry - slip of the tongue.
It has been a while since I referenced this while building my routine.
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps

Originally Posted by ClownBoy

What about the risk of continuing to pull down your muscles without giving adequate recovery time?

That of course would rely on a lot of factors.

Amount of sets performed and the intensity they are performed at, Nutrition, sleep, to name a few. There are no rules with recovery time, and the greatest factor (i believe) in slow or no progress is not enough FREQUENCY- that is not training a muscle frequently enough.

If you have not tried it, try it. Might work a treat!

Originally Posted by Domo_87

i'm thinking of

Routine A

workout 1: Chest & tri's
Workout 2 : Legs
Workout 3 : Shoulders
Workout 4: Back & Bi's

The only problem with this is that workout each muscle group once a week, is that a major problem . any advice would be great

Assuming you can now do 4 workouts a week, how about moving shoulders onto Legs day and using the Workout 4 to either start again on Workout 1 ? So in a fortnight you'd get :-

Workout 1: Chest & tri's
Workout 2 : Legs & Shoulders
Workout 3 : Back & Bi's
Workout 4: Chest & tri's
Workout 5 :Legs & Shoulders
Workout 6:Back & Bi's
Workout 7:Chest & tri's
Workout 8: Legs & Shoulders
etc etc - make sure though that you do only workout the planned 4 times a week giving 3 off days to recuperate.

Alternatively how about workout 4 being a fullbody workout ? You could put DL's on this day too allowing 2 DL sessions a week or alternatively on back day focus on other back exercises other than DL's. If that were the case, probably best to move back and bi's to Workout 1, so:

Workout 1: Back & Bi's
Workout 2 : Legs & Shoulders
Workout 3 : Chest & tri's
Workout 4: Full body incl. DL's