Past few months I’ve been weight training five times a week, each muscle once a week. More of a “bodybuilding” workout so to speak, high volume.
Wanted to try it out for once in my life. Its not really all that good.
I’m ready to stop the bull, volume “pump workouts” and get into some real strength training again.
I was thinking about a 2 day split such as the following.
DAY 1
(Push)
Bench Press
Incline Dumbbell Press
Military Press
Weighted Dips
Pushdowns
Calf Raises
DAY 2
30 minutes cardio / REST
DAY 3
(Pull/Legs)
Weighted Pull ups
Bend over rows
Bar Curls
Full Squats
Stiff leg Deadlifts
Leg Extensions
Day 4
30 minutes Cardio / REST
REPEAT
What do you guys think? I’m open for suggestions.
The split is out of balance.
When you say “push”, you mean chest mostly.
And when you say “pull”, you mean back mostly.
Unfortunately, chest is the smallest of the bigger musclegroups, with back and leggs the biggest musclegroups.
So you have the smallest musclegroup on one day, and 2 bigger musclegroups the other day.
You either go push/pull all the way, putting squats with push.
Or you go upper/lower body all the way.
Also, I wouldn’t do bent over rows and deadlifts on the same day, since they both challenge the lower back.
And I would do the SL deadlifts much earlier in the training (again, don’t want to do them with a pre-exhausted lower back).
[quote]Wreckless wrote:
The split is out of balance.
When you say “push”, you mean chest mostly.
And when you say “pull”, you mean back mostly.
Unfortunately, chest is the smallest of the bigger musclegroups, with back and leggs the biggest musclegroups.
So you have the smallest musclegroup on one day, and 2 bigger musclegroups the other day.
You either go push/pull all the way, putting squats with push.
Or you go upper/lower body all the way.
Also, I wouldn’t do bent over rows and deadlifts on the same day, since they both challenge the lower back.
And I would do the SL deadlifts much earlier in the training (again, don’t want to do them with a pre-exhausted lower back).[/quote]
Good stuff, thank you.
Push and Legs together then sounds better?
You could also adopt a 3 day split, using Push, Pull, Legs.
ie
-Push-
Bench/Incline
Military
Close Grip
-Pull-
Row
Chin/Pull Up
Shrug
Curl
-Legs-
Squat
RDL/Glute Ham Raise
Split Squat
Just a basic template with your general compound lifts, but you get the idea.
[quote]WRCortese5 wrote:
You could also adopt a 3 day split, using Push, Pull, Legs.
ie
-Push-
Bench/Incline
Military
Close Grip
-Pull-
Row
Chin/Pull Up
Shrug
Curl
-Legs-
Squat
RDL/Glute Ham Raise
Split Squat
Just a basic template with your general compound lifts, but you get the idea. [/quote]
hmm I like that a lot too. I just know im done with volume training for a while now. Going back to old school.
Howdy,
Well, I think others have hit pretty well on how you are pairing your exercises. However, as Cosgrove says “The least important variable in training is the exercise”.
You need to figure out how you are going to periodize. What set/rep scheme are you going to follow and how often are you going to change it?
If I am doing a 2 day split twice per week, I find a rep scheme of 12’s then 6’s best. If I am working each muscle group three times per week, I prefer 15,5,10.