need advice on a routine

webcke 112 · 01-07-2007, 08:01 PM

Hey guys
Im 17 and ive been lifting for about 1 year now. I was just wondering about these push pull splits ive been reading about on this (awesome) site. Ive been following a that looks like this at the moment
mon
shoulders, triceps
Tue
quads,hams,calves
wed
chest,bis
thur
off
fri
back,tris,calves
(i generally train triceps twice a week then the next week i might train biceps twice a week and triceps once)

I know u guys arent gonna like my routine but ive seen some good gains from following a routine similar to this.
I was just wondering why a push pull type of split is superior to one similar to mine?
It just seems funny to change something that seems to be working, you know.
My main aim is to build muscle, so if u guys could give me any advice on a good routine or what i should change then that would be really appreciated.
Thanks guys

**Gazhole** · 01-08-2007, 01:04 AM

For one thing, thats just a split. What exercises, reps, sets, rest intervals, and intensities are you using?

Just from the split though, you're probably training shoulders 3 times a week since they are used in most pressing exercises, and you have arms in there 3 times a week aswell, but legs only 1 or 2 times.

Push/Pull/Legs is pretty good, but i think Upper/Lower or Full Body splits are even better than that.

Where splits like that are advantageous over body part splits, is that its much easier to separate exercises and avoid overtraining.

The point of changing things up is to stop your body getting used to it. And not only that, sure that program may be working for you, but you're a relative beginner and THAT is probably the reason for most of your gains. A better program will work better.

KarlW · 01-08-2007, 03:22 AM

Sounds like your'e reaching the typical stage one does after about a year of lifting, having achieved some success from a split and a basic understanding of body parts and how to train them. I hope you have learnt the basic compound movements. If not, then that would be your next goal. What will typically happen now is you start to look into other ways of training, seeking further gains and a deeper understanding of your body and how it works. There's nothing superior about push/pull or full body over what you are doing now. It's not a question of being better or superior per se. It is about training efficiency and utilisation of precious time. It is about the desire to understand how and why your body moves the way it does, it's various functions, and how the skeletal system operates as a complete unit.

webcke 112 · 01-08-2007, 03:59 AM

ok thanks guys i think i get what u mean.
I like the idea of a lower/upper split so i might give that a try.
In reference to if i have learnt the basics i have except that i havent really mastered the deadlift. For my back i am doing exercises like one arm dumbell rows and bent over rows and a couple of others and it has seemed to respond really well, putting on some noticeable size and thickness.I know u guys will say to do DLs but are doing exercises like the ones i've listed just as good?

KarlW · 01-08-2007, 06:08 AM

Quote:

Originally Posted by webcke 112

ok thanks guys i think i get what u mean.
I like the idea of a lower/upper split so i might give that a try.
In reference to if i have learnt the basics i have except that i havent really mastered the deadlift. For my back i am doing exercises like one arm dumbell rows and bent over rows and a couple of others and it has seemed to respond really well, putting on some noticeable size and thickness.I know u guys will say to do DLs but are doing exercises like the ones i've listed just as good?

In short, no, but they are good nonetheless, and should form part of any routine along with DL's. Although I highly recommend learning to DL, don't expect to master it. I'm not sure you ever do.

**Gazhole** · 01-08-2007, 07:36 AM

Perhaps do some Romanian Deadlifts for a while in your proper program, and practice full Deadlift form with just the bar untill you feel confident/strong enough to to the full variation.

webcke 112 · 01-08-2007, 06:24 PM

Ok thanks guys ill give your suggestions a try. Yeah i think ill just keep trying to learn the deadlift as from what ive read it seems like a very beneficial exercise to do.Cheers.

KarlW · 01-08-2007, 08:28 PM

Quote:

Originally Posted by Gazhole

Perhaps do some Romanian Deadlifts for a while in your proper program, and practice full Deadlift form with just the bar untill you feel confident/strong enough to to the full variation.

Don't you think RDL's are harder to nail for a relative beginner that conventional DL's?

**Gazhole** · 01-09-2007, 01:11 AM

Quote:

Originally Posted by KarlW

Don't you think RDL's are harder to nail for a relative beginner that conventional DL's?

As long as the intensity isnt excessive i think in a lot of ways they can be easier, since theres less movement involved (basically just the back, while the legs remain static, rather than both moving like a regular Dead).

I found them easier, anyway.

01-07-2007, 08:01 PM	#1
webcke 112 Registered User Join Date: Jul 2006 Posts: 26	need advice on a routine Hey guys Im 17 and ive been lifting for about 1 year now. I was just wondering about these push pull splits ive been reading about on this (awesome) site. Ive been following a that looks like this at the moment mon shoulders, triceps Tue quads,hams,calves wed chest,bis thur off fri back,tris,calves (i generally train triceps twice a week then the next week i might train biceps twice a week and triceps once) I know u guys arent gonna like my routine but ive seen some good gains from following a routine similar to this. I was just wondering why a push pull type of split is superior to one similar to mine? It just seems funny to change something that seems to be working, you know. My main aim is to build muscle, so if u guys could give me any advice on a good routine or what i should change then that would be really appreciated. Thanks guys
webcke 112 Registered User Join Date: Jul 2006 Posts: 26

01-08-2007, 01:04 AM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 6,535 Photos: 18	For one thing, thats just a split. What exercises, reps, sets, rest intervals, and intensities are you using? Just from the split though, you're probably training shoulders 3 times a week since they are used in most pressing exercises, and you have arms in there 3 times a week aswell, but legs only 1 or 2 times. Push/Pull/Legs is pretty good, but i think Upper/Lower or Full Body splits are even better than that. Where splits like that are advantageous over body part splits, is that its much easier to separate exercises and avoid overtraining. The point of changing things up is to stop your body getting used to it. And not only that, sure that program may be working for you, but you're a relative beginner and THAT is probably the reason for most of your gains. A better program will work better.
	http://sdatrainingprograms.blogspot.com - Updated 02/12/08 "Do i not like that? No, i do not not like that, i LIKE that!"

01-08-2007, 03:22 AM	#3
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	Sounds like your'e reaching the typical stage one does after about a year of lifting, having achieved some success from a split and a basic understanding of body parts and how to train them. I hope you have learnt the basic compound movements. If not, then that would be your next goal. What will typically happen now is you start to look into other ways of training, seeking further gains and a deeper understanding of your body and how it works. There's nothing superior about push/pull or full body over what you are doing now. It's not a question of being better or superior per se. It is about training efficiency and utilisation of precious time. It is about the desire to understand how and why your body moves the way it does, it's various functions, and how the skeletal system operates as a complete unit.
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

01-08-2007, 03:59 AM	#4
webcke 112 Registered User Join Date: Jul 2006 Posts: 26	ok thanks guys i think i get what u mean. I like the idea of a lower/upper split so i might give that a try. In reference to if i have learnt the basics i have except that i havent really mastered the deadlift. For my back i am doing exercises like one arm dumbell rows and bent over rows and a couple of others and it has seemed to respond really well, putting on some noticeable size and thickness.I know u guys will say to do DLs but are doing exercises like the ones i've listed just as good?
webcke 112 Registered User Join Date: Jul 2006 Posts: 26

01-08-2007, 07:36 AM	#6
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 6,535 Photos: 18	Perhaps do some Romanian Deadlifts for a while in your proper program, and practice full Deadlift form with just the bar untill you feel confident/strong enough to to the full variation.
	http://sdatrainingprograms.blogspot.com - Updated 02/12/08 "Do i not like that? No, i do not not like that, i LIKE that!"

01-08-2007, 06:24 PM	#7
webcke 112 Registered User Join Date: Jul 2006 Posts: 26	Ok thanks guys ill give your suggestions a try. Yeah i think ill just keep trying to learn the deadlift as from what ive read it seems like a very beneficial exercise to do.Cheers.
webcke 112 Registered User Join Date: Jul 2006 Posts: 26

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