ideas?

[psmith123]

looking to start a new routine been doing an upper/lower split for about 6 months. looking to try a push/pull/legs routine with the goal for hypertrophy. here it is, thoughts please, will be eating as much as i can, im 5 9 and 155lbs, each set taken to failure/near failure hence why there isnt massive volume, im more interested in working out very intensely for a shorter time rather than lifting loads of volume less intensely:

day 1
push
bench press 3 sets
dips 3 sets
military press 3 sets
french press 3 sets

day 2 rest

day 3
pull
deadlift 3 sets
pull ups 3 sets
db rows 3 sets
bicep curls 3 sets

day 4 rest

day 5
legs
squats 3 sets
leg press 3 sets
calf raise 3 sets

day 6 rest

day 7 start from day 1

 

[ihateschoolmt]

Those exercise choices look great to me, good job. As a matter of fact, I have done almost that exact routine haha.

 

[psmith123]

cool thanks, how did you do on it? good gains?

 

[ihateschoolmt]

Yea, I gained well on it. I do hit training though and only do 1-2 sets per exercise. I have always done best with the 100% intensity workouts.

 

[Hubauer]

This is not dteller1 is it?

im considering changing to a push/pull/legs routine so each muscle group gets 6 or 7 days rest. im doing a ABA type split where each muscle group gets worked every 4 days but im struggling, i just dont seem to recover quick enough and im eating loads and my weight is slowly creeping up so i know im eating enough, i put loads of effort into lifting and by next workout try and beat the previous etc but recently im finding it tough to progress. would it be worth me trying a push/pull/legs type routine so each muscle group gets more rest? the thing that puts me off is ive always read that these splits are only effective if you are on steroids, which i am not?

im 5 10 and about 157lbs and my weight has been creeping up slowly.

but i think the issue is going to failure or very close every set means that my CNS gets knackered, think this is where the issue is

Changed your name and thought I wouldn't find you, eh? I have eyes like a freakin hawk bro!

 

[psmith123]

ha ha no, push/pull/legs is a very popular routine! plus was he doing an upper/lower split? it says ABA. if i was him why would i make another thread asking a similar thing? plus in that quote he's talking about him NOT wanting to go to failure, ive specifically stated i will be, im sure he got all the answers he could from whatever thread he made, but if it has some help for me care linking me to it?

 

[Hubauer]

WHEW (sigh of relief)
Mannn... there was another member on this board (or might still be here) that was 1)from the UK, 2)said he was about your height and weight 3)said he had been doing about 3 sets to failure or pretty close 4)hasn't posted anything lately 5)he started at least 15 different threads asking for advice without heeding the advice given in the previous threads 6)posted like 100000 times that he was starting a push/pull/legs routine. With all that, I assumed you and he were one in the same. Sorry for the attack.

Back on subject. Your routine looks really good, if you are going to stick with 3 sets, I would only go to failure on the last set. I usually go for 1-2 warm-up sets then 1 set to failure, but you'll have to find what works best for you. You could get some info out of this other guy's threads, but he had about 20 so I would just recommend reading

http://www.ironmagazineforums.com/training/126722-training-philosophy-ive-used-last-3-years.html

Hope this helps!

 

[davegmb]

Looks great to me, think you can afford to throw in an extra exercise on the leg day maybe to hit your hamstrings like Good mornings, RDL's or hamstring curls!?

 

[psmith123]

thanks to all that have posted, some really helpful stuff here. and no problem Hubauer, thanks for the link i'll have a read through of that

 

[Elson]

Thats very similar to my routine as well. Its pretty good and I would add a hamstring exercise for legs. You don't necessarily have to train to failure to get good gains, just train hard and progress with your weights at a steady rate.

Don't forget to track your diet to make sure your eating enough proteins and carbs
Use FitDay - Free Weight Loss and Diet Journal , its a really good website! Good luck

 

[psmith123]

did push today, the only issue i have currently is my triceps give up before my chest, i guess in time it'll even up

 

[ALBOB]

did push today, the only issue i have currently is my triceps give up before my chest, i guess in time it'll even up

Do a few sets of dumbell flyes before hitting the bench. If you do them right, they'll tire out your pecs to the point they'll give out before your tricpes do when you move to the bench.

Also, be aware of your hand spacing. If they're too close together while doing bench presses you'll be using your triceps more than your pecs. When benching for pec development, keep your hands no closer then shoulder width apart. Closer than that is a great triceps workout but not great for pecs.

 

[psmith123]

im doing db bench as bb bench seems to sometimes make my back ache, its harder to keep hands far apart with db's. and the set up itself for db's takes quite a lot out of you, i'll try and alternate db bench and bb bench, its weird i can actually bench more with db's....thats all ive been using for ages. i did some flys after the benching just to make sure the pecs were definitely trained. i find the same thing with military press my tri's give up before my shoulders, i might change and do 2 sets mil press and 2 sets lateral raises.

 

[Buffanition]

If you want to gain more do less reps with higher weights

 

[ALBOB]

im doing db bench as bb bench seems to sometimes make my back ache, its harder to keep hands far apart with db's. and the set up itself for db's takes quite a lot out of you, i'll try and alternate db bench and bb bench, its weird i can actually bench more with db's....thats all ive been using for ages. i did some flys after the benching just to make sure the pecs were definitely trained. i find the same thing with military press my tri's give up before my shoulders, i might change and do 2 sets mil press and 2 sets lateral raises.

Try doing the flyes BEFORE the presses.

 

[psmith123]

i'll give it a go doing it that way around, but im gonna switch to bb press for a while anyway so will be able to do it with a wider stance

 

[ALBOB]

If you get a chance, search this site for an article by Eric Brosier (gopro) on proper chest development. Some of the tips he mentions about shoulder position are fantastic. Wish he'd printed the article years ago instead of making me discover these techniques on my own by accident.

 

[ahiggs]

just my 2 cents but i have been doing a routine set up by ed coan wwwdotjoeskopecdotcom/edcoanbenchdothtml been on it for a couple of cycles, and am making some good gains with it. may want to give it a try? the way i look at it, it is hard to go wrong following one of the greatest powerlifters of all time.

sorry don't have enough posts to attach a link

 

[x~factor]

Powerlifting Heads-Up

Interesting...

 

[ahiggs]

thanks!!!
i have added a set of weighted dips for chest day
then taken that model and use it for all the rest of my lifts works well

 

[psmith123]

thanks ALBOB will have a read up on that, this type of routine is ok if you aren't on a cycle isnt it?

 

[ALBOB]

This type of routine is great no matter what you're taking.

 

[psmith123]

ive decided im gonna put rdl's in on leg day as a hamstring exercise, thanks for all those giving advice thus far.