Unscientic survey of peoples routines...

matrixone

New member
Hi All,

I am looking to switch up my workout routine, for the last 6 weeks I have been doing metabolic type workouts (Split = Chest/Back, Legs/Triceps, Shoulders/Biceps), however, I have noticed that I have gotten weaker overall. I am thinking of switching back to a more strength training regime but before that I figured I would ask some people here as to what they do and what they find most effective.

My goal for the summer would be a body recomposition. I am not a big guy (5 11 and 155 at about 10% bf) so I am not looking to get smaller, I would like to get to around 8% bf (that is approximately 3lbs of bf to lose) and build some added muscle.

At the moment I am doing Intermittent Fasting which works for me as I workout at lunch time (around 1pm) and start eating at 2pm, finishing at 10pm. With the spring and summer around the corner I am probably going to switch to morning workouts so I can leave work early and enjoy the evening weather, with that in mind I will probably stop the 16/8 IF protocol and have a protein shake after finishing my workout (probably about 8.30am) and then eat as I have been under the 2-10pm 16/8 IF protocol.

I guess I have gone a long winded way of asking what training routine they would recommend for a body recomp (I am also going to start a staggered 12 week ABE/Epor/C20 stack in the next week or two (depending on when I get my NP package))...

Strength? Metabolic? Hypertrophy?
Splits? Training Days?

Thanks in advance!
 
I've been doing the following split, super sets, with HIIT after each set on upper body days:

Quad / Calves
Chest / Lats
Hamstrings / Cavles
Delts / Traps

I've gotten pretty lean everywhere except my mid section which leads me to experimenting with adding some ab work from time to time. I also use a PHAT style for these splits, except I do high rep for a month, power for a month, high rep for a month, etc. I've seen strength and mass from this protocol that I've been on for almost 2 years.
 
1. I have always had best results with an upper/ lower split 4 days a week there are many out there just google upper lower splits and find one you like.
2. no need to stop IF if you like it. I train at 9 a.m. fasted and dont break my fast till 2 p.m. just get some bcaa s after your workout and in necessary another serving of bcaa 2 hours later untill fast is broken
 
to just say what i do may not help you at all.

i will say this though, SKWATZ and MILK. at least 1 gallon a day with at least 20 reps of squats several times a week with as heavy a weight as you can handle.
 
Yeah, if it is the "UN"scientific survey/study/approach you are looking for, it is from my experiences that, it is pretty simple to master...

Use basic compound moves and train the largest body's mass first and foremost. (legs, hips, back, chest and shoulders, core) then maybe arms, grip etc.
Add a little weight to bar each week
Use hard work/effort, consistency, focus and tons of determination
Chase somebody or get a partner(s) can really help with motivation
Eat for the goals you want to achieve
Go to gym 1-2 days later and do it all over again

The End ;-)
 
Thanks for all the feedback so far.

Anybody have success with PHAT routine? It seems to be a happy medium of strength with hyperthrophy.

Thanks.
 
matrixone said:
Thanks for all the feedback so far.

Anybody have success with PHAT routine? It seems to be a happy medium of strength with hyperthrophy.

Thanks.
Click to expand...

PHAT is my jam.
Always come back to it after 1 or 2 other routines between.
 
Here is my plan, I will...

...Follow a standard PHAT 5 day routine
...12 Week Staggered ABE, Epro, C20 Stack (Week 1-4 ABE, Week 5-8 ABE/Epro/C20, Week 8-12 Epro/C20
...Morning fasted training
...Shoot for an average 2500 Calories a day

Pre-workout...2*ABE with a scoop of Body Octane
Intra-workout...scoop of BCAA
Post-Workout...2*ABE with whey protein with 1/2 pint chocolate milk and 1/2 pint skim milk

I am curious to see how I get on with this :-)
 
matrixone said:
Thanks for all the feedback so far.

Anybody have success with PHAT routine? It seems to be a happy medium of strength with hyperthrophy.

Thanks.
Click to expand...

Phat is very popular, and sound in my opinion... but the volume would kill me personally. I've never been able to make gains with a lot of volume, even while eating enough to add over a lb of bodyweight a week.

If your cool with a lot of volume go for it, but I think its best saved for a full on bulk. A more basic upper/lower split would get you strength moving back up again and not kill you for not eating a lot, then use your new strength and a lot of food to bulk when summers over!

I recommend wendlers 531, it can be tweaked to meet most any goal and will allow 90% of people to get stronger
 
I would go in a totally different direction. Do CrossFit for like a month. It's so drastically different it will totally blow the boredom away.

Then, hit up 5/3/1. I love it, but it is a split. It won't feel new until you've been exposed to the randomness of CrossFit for a bit.
 
You must log in or register to reply here.
Back
Top