Still getting a handle...

So until I was privy to new information, I had been doing my old high school football team work out routine of alternating a two day split.

i.e. Monday: Upperbody
      Tuesday: Lowerbody.

As Im sure I just heard people let out big sighs of disappointment at that work out routine, I'll now add that I quickly changed that up... And Im seeing mistakes in my new routine, especially now that muscle memory has finally kicked in and Im making gains. As stated in my thread in training & exercise, I've had a lot of progress in the past month and Im seeing increases almost daily. Though, while Im seeing increases, I feel that my body has quickly adapted and I need to be working smarter as well as harder.

Currently Im doing a three day split.

Day 1: Chest/Bi/Tris
Day 2: Back/Abs
Day 3: Legs

Honestly, Im working Abs every single day, but a bit more intensely on the day listed.

Seems to me its a bad split. Should be doing something like

Chest/Bis
Back/Tris
Legs

Though, Im looking at some of the routines you guys have and Im seeing a lot of combination of core exercises, like squats, on every single day, in combination of the regular work out. Not to mention the loads of pull ups Im seeing people doing.

I've never been particularly strong at pull ups, but then again I never made them apart of my routine every day.

I still feel like Im a bit lost in my day splits. Though, can't really complain since I am seeing results.

Any of you pros have any tips/suggestions?

Where you fit shoulders into your routine?

DZL


Where you fit shoulders into your routine?

I typically throw that in with back. However, I figure Im getting soo much of a upper body work out using my shoulders as a second primary or secondary muscle its a pretty good work out for them. I tend to throw in military presses on the days I do back. Sometimes when I work chest.

Like today was day 1... Here is what I did..
bench 4x6 after two sets of warm up
incline bench 4x6
decline 4x6

biceps.
Standing BB curls 4x6 after warm up sets
standing hammer curls 4x6or8
standing DB curls 4x6

I did these at varying speeds and did a drop set at the end of my BB curls.

I tend to mix things up while keeping a specified body part routine. Sometimes to break it up and give my shoulders/back a rest on day 2 I'll throw in pec deck 4x6. Even though Im working my pecs primarily Im getting a deltoid and lat work out with those as well. So it acts as a bit of a cool down and break for my upper back while working my chest, and have enough of a break to hit my next back exercise nice and hard.

This makes sense to me... But I could be completely fubar-ing things up a bit.

One thing to think of, is a lot of people work bigger and smaller musicle groups that work together on the same days, like chest/triceps and back/biceps...since the days you work chest you really work your tri's pretty hard too, and the days you do back work, you hit the biceps pretty hard, cause those muscles (push/pull muscles) work together most of the time...

yogaflame1


One thing to think of, is a lot of people work bigger and smaller musicle groups that work together on the same days, like chest/triceps and back/biceps...since the days you work chest you really work your tri's pretty hard too, and the days you do back work, you hit the biceps pretty hard, cause those muscles (push/pull muscles) work together most of the time...

Yea.. Which is why I felt like a moron yesterday at the gym when I suddenly thought to myself. Dude. Why the hell don't you do Legs on day 2 instead of day 3.

So maybe:

Day 1: Chest/Bis
Day 2: Legs/Abs
Day 3: Back/Tris

or:

Day 1: Chest/Bis
Day 2: Legs/Tris
Day 3: Back/abs


???

instead of doing splits how about doing a full body workout including compound lifts every other day.  Such as Monday, Wednesday, and Friday while adding abs/cardio on Tuesdays, Thursdays, and Saturdays?

ive been on this routine for about 3 weeks now and i have noticed much better results compared to doing splits like what u stated above. 

Full body workouts include squats, deadlifts, bench, standing military press, bent over bb rows, etc.

also try switching up the sets and rep ranges as well as the order and variations of exercises you do throughout the weeks so you can keep your body guessing.

just my .02 cents though!

goodluck.

rendallb


instead of doing splits how about doing a full body workout including compound lifts every other day.  Such as Monday, Wednesday, and Friday while adding abs/cardio on Tuesdays, Thursdays, and Saturdays?

ive been on this routine for about 3 weeks now and i have noticed much better results compared to doing splits like what u stated above. 

Full body workouts include squats, deadlifts, bench, standing military press, bent over bb rows, etc.

also try switching up the sets and rep ranges as well as the order and variations of exercises you do throughout the weeks so you can keep your body guessing.

just my .02 cents though!

goodluck.

i'm on my 4th week of what your talking about Rendallb and have to agree that i'm getting better results as well.  i plan to go back to some iso lifting in a couple weeks though for a bit then back to this.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

I've adjusted my workout rotation a tad. Unfortunately, the damn gym was closed for whatever reason today when I showed up at 10am. Thus causing me to waste some of my Vapor...Nevertheless. I tend to think of one thing, then have ideas for something else and get lost in my training. I really need to break down and keep a log and write down what Im doing, so I can stay focused. Though, it never seems to be a problem when Im in the gym.

Day 1: Chest/Bis
Day 2: Legs/Tris
Day 3: Back/abs

Is what Im doing now. Im doing some harder iso lifts. Put some BB bent rows in on day three, added a drop set to my bis and just all around working out a tad harder.

I really want to start cutting, but feel I should wait a few more weeks and start cutting after christmas.

Anyways... Thanks for the info guys and suggestions.