After about 4 months using a 3-day split weight lifting routine, I am going to change things up a bit. My current routine is a 3-day on 1 day-off. Day 1 is chest/back, day 2 is bi/tri and day 3 is lower body. I workout abs on days 1 & 3.
I’ve been getting steady but slower gains under this routine. I’ve also managed to hurt my back/neck and wrists. Nothing debilitating, just annoying. My energy levels also haven’t been that great, though I am not sure my workouts have had much to do with that.
I stumbled across a great blog and pinged the Jason, with a few questions. He reccommended trying out a new total body routine. Instead of a split routine, I would workout my entire body 3 days a week. The logic behind this approach is:
- The body adapts to training stimulus, so changing your workout every 4-6 weeks can help with gains.
- Creates a bigger anabolic repsonse, since you are working out more muscle groups.
- Provides the body with more “time off,” you only have to handle 3 weight workouts a week instead of 4-6.
- Could reduce the chance for injury, since you aren’t at as big a risk of straining any single bodypart.
- Less likely to create a muscular imbalance, created by overworking a specific bodypart.
I am going to try out a new working plan tomorrow. It will look something like this:
(for each exercise, perform 3 sets, 8-12 reps. 1 set moderate intensity. Sets 2-3 high intensity, i.e. to failure.)
- Dumbell Press
- Pull Ups
- Squats
- Weighted Situps
- Upright Cable Row
- Nautilus Fly
- Bicep Curls
- Tri Pushdowns
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