For older lifters, is it ok to workout six days/w and focus just one muscle group?

[Scotty614]

I really have been comfortable with a routine that only works one muscle group a day. Please let me know if im doing this all wrong since even at 38 years old I am very new to this. I have over a year running this routine and have some nice mass defination but I am curious if this is just wrong.

Mon - 5 exercises 3 sets 8-10 reps Chest heavy lifting using bar exclusively for volume

Tues - Arms day, bicep, triceps and forearm. 4 exercises each 3 sets/8-10 reps

Wednesday - Shoulder/Traps same routine as above

Thurs - Back same routine as above

Friday - Chest using dumbells exclusively for definition and pump action

Saturday - legs

Thats it, I am really comfortable not working anymore than 1 muscle group a day and hitting it hard without destroying fatiguing myself to double up on another muscle group. I am getting nice solid gains, nothing incredible but at my age 38 I am not expecting to become a human muscle machine over night.

 

[CowPimp]

I think that is a terrible setup, but what are your goals?

 

[Patrick_Bateman]

What are the total sets for each muscle???
Looks like:15 for chest,12 biceps,12 triceps, 12 forearms, 12 delts, 12 traps,12 lats...ect...Plus why only chest 2x a week and nothing else.....don't get why you would do that....I think you need to re work this and cut back on volume

 

[Scotty614]

My goals right now I guess would be to try and gain power and definition. It seems im always told to either pick one or the other so I would like to ideally constantly being able to lift more weight while having my definition improve as well. I am stocky and barrel chested, my midsection needs alot of work. My longterm goal is to be able to hit 280+ bench pressing and maybe even dream of making the 300lb plateau. At 5"4 38 year old novice lifter Im not sure if thats entirely possible. I seem to fatigue quite a bit when I try to say work chest and arms in one routine. I also would rather go to the gym more often than have to have really long 1 hour + routines, it just doesnt fit with my work schedule. Shoot me some ideas on a noobie routine if thats possible. Thanks in advance for your time.

 

[Patrick_Bateman]

I would just start out with a full body workout 2-3 times a week

 

[squanto]

1 hour plus routines are really unnecessary for most people, even when working multiple body parts in a day. You may be trying to train too much in a given day. Post what you are currently doing in the gym (like sets and reps, etc) so we can better help you.

Different body part every day isn't horrible, but is not ideal. I'm sure someone here could design a split that is more balanced, but doesn't take a whole lot of time (CowPimp).

 

[jwg]

If your goals are power and muscle, you may want to try Max OT training.

I just started it and really like it so far.

www.ast-ss.com/max-ot/maxot_intro.asp

It's free. You just have to give'em an e-mail adress.

 

[BulkMeUp]

My goals right now I guess would be to try and gain power and definition. It seems im always told to either pick one or the other so I would like to ideally constantly being able to lift more weight while having my definition improve as well. .

Increasing the power of your lifts will be training focussed. Getting a better definition is diet focussed. You dont have to pick one. You need to do both.

However getting defined would mean loosing BF. To do that you need to train hard and eat lower cals. Lower cals would effect your weight numbers, depending on how low and how long you do it.

 

[squanto]

If your goals are power and muscle, you may want to try Max OT training.

I just started it and really like it so far.

www.ast-ss.com/max-ot/maxot_intro.asp

It's free. You just have to give'em an e-mail adress.

I would recommend starting on a different program than Max-OT. I liked it for a week or 2, but then my gains stopped. Not enough variation in max-ot to make good gains throughout the whole program IMO. Plus, the writer of the article is a complete idiot, and contradicts himself many times.
Not saying it won't work for anybody, as some people may like Max-OT. However, I'd recommend that you try something else instead. Try GoPro's P/RR/S routine, that worked wonders for me.

 

[BulkMeUp]

If your goals are power and muscle, you may want to try Max OT training.

I havent done Max-OT. but from what i hear, it is more for an advanced trainee.