- 07-03-2013, 09:05 PM
Just a bit about myself.
Trained for years in muay thai and mma mainly, and have lifted to help those.
Been focusing on lifting since january.
I'm 5"8, about 56kg and 18 years old.
Gained around 3-4kg since i started but after i upped the cals and sorted my diet. i'm looking for a new routine.
I hate doing programs like SS that are 3x a week full body, tried them and just not for me.
I'm on a 4 day split now, and i take one day rest every two days.
I'm looking to build muscle, last time i got my BF% done it was 7-8%.
Routine looks like this .
Day 1 - Shoulders/Triceps
Day 2 - Legs
Day 3 - Chest/Biceps
Day 4 - Back/ Traps
I focus on compounds, and they're the first exercise i do each day, and do 5x5 on squats, 3x5 on deadlifts. everything else ranges from 8-12 reps, or 6-10 if im going heavier.
I avoid machines as much as i can too.
Squat 5x5 - 82.5kg
Deadlifts 1x5- 102.5kg
OHP 30kg x4 8
- 07-04-2013, 10:14 AM
07-04-2013, 10:35 AM
07-04-2013, 10:59 AM
Well just my opinion but, personally, on day #1 and day #3, you are training the smallest muscles of the body and even splitting those 2 parts yup to 2 days. Personally, I feel these groups can be trained 2x+ per week with good results. If you look at most written routines, (especially more beginner and or intermediates) they have you training the smaller groups more often than 1x per week because they can recover pretty quickly.
Even if you were to split the body up to 4 days per, I might look for a mostly upper day and or a mostly lower set up.
GHR's or maybe light RDL's or leg curls!?
Leg Presses maybe
This way you are training the entire body 2x plus per week on the big musculature that will elicit the most changes in the body's entire growth systems and hitting the smaller groups too 2 maybe 3 times per.
07-04-2013, 03:14 PM
Hmmm like an upper lower split? Thanks , really detailed reply mate.
thing is I love my current set up, and was looking for some feedback on that too ?
Sound mate, I'm hitting everything every 8 days on this split.
07-04-2013, 03:23 PM
07-04-2013, 07:37 PM
07-04-2013, 10:56 PM
I hit everything once every eight days. If your making progress, keep at it. Most of the time for me, if I'm not progressing, it's usually diet or rest related. Granted after 24 years of lifting progress is slow, but dieting down then building strength back etc I don't expect much.
07-05-2013, 10:09 AM
Eating enough to gain size
Loads in perhaps 70%-80%+ ranges of 1RM's
After this, most stuff is secondary or does not have to be concentrated on.
Most of the guys who are making the biggest strides, don't over think small junk. They get in and tear it up on the big compound moves, making their bodies stronger all over.
Lastly, the less advanced the more often one can train, since novices and intermeds are not really using the loads or weights that larger stronger advanced men use, and thus not inroading the system as far as an advanced mans training. So recovery is better and quicker when the loads are not up in advanced heavier territory. That is why novice and even some intermed routines, have guys training the entire body 2x-3x per week and especially the smaller groups ie: shoulders/chest/arms.
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