spec me a split routine.

[psd99]

any chance you could spec me a split routine for muscle bulidng?

I've been doing full body for a while and need to split it up over 3 days.

Conditions are:

* split over 3 days - normally sat-tues-thursday

* no squats or deads sadly these kill my ankles and they hurt like hell need alternatives.


let me know what you suggest.

 

[WantoN]

Weeks 1 - 8 : 9 - 12 reps
Weeks 9 - 16 : 6 - 10 reps
Weeks 17 - 20 : 1 - 6 reps

Tempo is : 4 down - 1 second pause - 3 up - 1 second pause. Unless otherwise stated

Warmup
10 mins cardio
Supermans - 1 x 10-20 each side
Bosu Back extension and stabilise
TVA Activation

Chest and Tris
DB/BB Bench Press - 4 sets
Dips - 4 sets
Inc Bench - 3 sets
Powerflies - 3 sets
Decline Cable Flies - 3 sets
BB bicep curl - 5 sets
Concentration Curl - 3 sets

Back and Bis
Chinup - 4 sets
Bent Over Row - 4 sets
Single Arm Row on Bench - 3 sets
Seated Cable Row - 3 sets
Cable Back Flies - 3 sets
Close Grip Press (smith) - 5 sets
Single Arm Supine Grip Cable Tricep Extension - sets

Legs and Shoulders
Leg Press - 4 sets
Single Leg Press - 3 sets
Bench Jump - 3 sets
Leg Extension - 3 sets
Military Press - 5 sets
Lateral Flies (start in front of body, end parallel to shoulders just behind centre line, aim to switch on P. Delt) - 3 sets
Single Arm cable Lateral Flies (Start behind body, finish centre line, 3 seconds up, 5 seconds to lower) - 3 sets


Cable Flies selected for constant time under tension, rep ranges selected for best adaptation, just cycle the 20 weeks over and over.

You need to take a look at this ankle dysfunction and get it fixed. It's probably a problem with gastrocnemius, soleus, posterior + anterior tibialis, and hamstring.

 

[fLux_]

Variation of the above... my preferred 3 day split is:

Week 1: 2 x 12
Week 2: 3 x 8
Week 3: 4 x 5

(Repeat again for 6 further weeks)

Monday - Chest & Back
Incline DB bench press
Flat bench press
Dips
Cable flyes/crossover
Pull-ups
Bent over barbell row
Lat pulldown
Pullover


Wednesday - Legs & Lower back
Squat
Deadlift
Leg press
Calf raises

Friday - Shoulders & Arms
Military press
DB lat raise
Bent over DB lat raise
Close grip bench press
Skullcrushers
Tricep pushdown
Hammer curl
Striaght bar cable curl
Reverse grip barbell curl

 

[sigma]

Any chance of a 2-day split for a relative beginner (have completed conditioning 1 that you outlined before, Wanton) please?

Sorry for the thread hi-jack.

 

[psd99]

thanks for the routine all.

You need to take a look at this ankle dysfunction and get it fixed. It's probably a problem with gastrocnemius, soleus, posterior + anterior tibialis, and hamstring.

I've got torn ligaments in both ankles - seems the only way to properly resolve is surgery so I learn to manage the pain and be careful about what I do.

I work very hard on strengthening the ankle daily it does help but the moment I squat or push weight through the burning sensation returns.

 

['Wes]

exrx.net, choose one that takes your fancy.

 

[WantoN]

Variation of the above... my preferred 3 day split is:

Week 1: 2 x 12
Week 2: 3 x 8
Week 3: 4 x 5

Personal opinion, but im really not a fan of weekly changing rep ranges, there's not enough time for proper adaptation / performance curving.

2 day split from Conditioning 1 (even though I recommended you follow a strength phase, and suggested the Texas 5x5 method which can be googled)

Push / Pull + Arms
DB Bench Press - 4 x 9 - 12
Bent Over Row - 4 x 9 - 12
Dips - 3 x 9 - 12
Assisted Pullups - 3 x 9 - 12
Chest Flies - 3 x 9 - 12
Back Flies - 3 x 9 - 12
BB Bicep Curl - 4 x 9 - 12
Close Grip Smith Tri Press - 4 x 9 - 12

Legs and Shoulders
Squat - 4 x 9 - 12
Bulgarian Squat / Walking Lunge - 3 x 9 - 12
Leg Press - 3 x 9 - 12
Single Leg Press - 3 x 9 - 12
Leg Extension - 3 x 9 - 12
Seated Dumbell Press - 4 x 9 - 12
Standing Lateral Flies - 3 x 9 - 12

Ant

 

[sigma]

Thanks dude, much appreciated!

I think I will have to do slow negatives instead of assisted pullups as I couldn't see an assisted machine in the new gym, but I will ask.

 

[WantoN]

Thanks dude, much appreciated!

I think I will have to do slow negatives instead of assisted pullups as I couldn't see an assisted machine in the new gym, but I will ask.

Slow negs are absolutely awesome and I almost specced them. Just jump up, pause for one second at the top, and try to lower for at least 6 secs.

 

[icecold]

Personal opinion, but im really not a fan of weekly changing rep ranges, there's not enough time for proper adaptation / performance curving.

Agreed, I'd want at least two weeks if you're going full body, probably more if doing standard splits.

sigma, I'm not generally one for suggesting things like this but I think in this situation it really helps, at least you could see if it helps: after you've done your negative pull ups, give your lats a blast on a pull down machine for a couple of light weight high rep sets. I find these help people establish a proper mind-muscle connection with their lats which some find hard. Maybe don't do them all the time as I wouldn't want to mess with the volume of Wanton's program, but I've seen this help people fairly quickly.

Actually having just read the thread properly, I'd recommend doing a strength phase as he suggests.

 

[WantoN]

To be honest ice if his tekkers is shocking I'd be inclined to agree with you so much about the effectiveness of lat pulldown for proper technique that I'd replace neg chins with them.

OP, I'd really, really recommend you try a strength phase. Even if you use my program for three weeks with a rep range of 2 - 6

Ant

 

[sigma]

My 'tekkers' is poor, especially at pullups as I have no strength to balance/stabalise and I have a dodgy wrist so I need to be careful with it.

When I did negs last time I had doms all over the upper back and lats and arms - certainly felt like I had been working something.

I'm not sure I have the time to do all of the allocated exercises so will try to do as many as possible and rotate every week - or should I just go for a strength phase 2-day split, if that's possible? I will try and find those posts you made previously.

 

[WantoN]

Each program should only last an hour. Strength around 40 mins.

I would do strength for 3 weeks, an hypertrophy for 12 - 16 weeks.

You definately felt DOMS in the right place. Make sure you're pulling your shoulders deep into the sockets when pulling down, and that you aren't crunching forward or hunching your shoulders. Chest should be high and you should be pinching your shoulder blades together.

Rotating could mean you're focusing on too much of one body part. Make sure whenever you train you spend as much time pulling as you do pushing

Google texas 5x5. It's a great strength program and sessions last less than 45 mins. Feel free to ask me questions.

Ant

 

[sigma]

The only problem I can see with the Texas method is that it's a 3 day split. I could do this but it would mean splitting it across two weeks. My current schedule means it would be hard to fit in a third session, I could squeeze it in at a push but would be more comfortable with 2 gym sessions and one cardio at home whenever I can fit it in.

I'm not disputing your knowledge but why would someone write this on a website explaining the Texas method:

The Texas Method is a program for intermediate lifters - guys who can at least Squat 225lb and Deadlift 285lb.

Odd comment to make.

 

[WantoN]

Because weightlifting is an elitist world 5x5 stronglifts is hilariously toted for beginners, but texas is a far more manageable variation.

If 2 days is al you can do then stick to my program

 

[sigma]

I prefer standing DB shoulder press over seated and I may need to do db flys instead of using cable - is this OK?

 

[WantoN]

I prefer standing DB shoulder press over seated and I may need to do db flys instead of using cable - is this OK?

DB flies is fine, but you have zero tension for 1/4 of the movement and a much sharper torque curve.

Why do you prefer standing press? is it easier? I'm willing to bet your hyperextending (arching) your back heavily during the standing press, switching on more clavicular pec, and taking the effort off the shoulder. Seated press with the bench set back a couple of clicks from upright is perfect, ensuring the back stays flat to the bench with abs tight. Or is there another reason you prefer it?

Ant

 

[sigma]

Whilst sitting down I used to find it hard to keep my back flat, not tried it for a while so will try again. Whilst standing up I feel I can stop the arching more so although on the last rep or 2 of the last set it can arch a bit.

When doing lateral raises I can hear/feel my shoulder. I wouldn't say it's a click but it does make a noise - having said that I just tried it sitting down and there is no feeling. Is this normal or should I do some mobility stuff? I guess I should be dong it anyway, just to improve flexibility.

Back raises look awesome, can't wait to try them!

My legs are killing after that leg session yesterday.

Thanks!

 

[WantoN]

You probably don't notice your back arching as much when standing, as it's easier to keep it in neutral when seated, it's why i recommended it Youtube a prone TVA exercise to help you combat this. 1 x 10-20 daily is acceptable. Recline the seat a click or two to make it easier, don't go too far back though. If it's still not working roll up a small towl, wedge it into the gap, and work on keeping tight to that.

The click you can feel is called crepitus and is likely a result of anterior impingement (the shoulders rolling foward, scapula winging, and all the bits at the front getting compressed) being seated helps promote a more neutral shoulder as long as posture's good so its probably why you don't feel it. Shoulder mobility will definately, definately help. Start by rolling, then stretching the chest and lats.

Try doing the lateral raise standing, but starting with the weights in front of your body, almost resting on your thighs. When you raise the weight, come up and bring them back pinching the shoulder blades together and finishing parallel with, and just behind, the shoulder itself. This encourages retraction, switches on the posterior delt (back bit of shoulder) and is generally a better exercise. Also make sure you aren't squeezing your upper traps hard.

Ant

 

[sigma]

I've been doing this for a while now, I believe around 6 weeks which is the time frame that you said to do this current routine?

Any pointers as to what I should do next please?

2-day split, with only a cross-trainer and skipping rope for fitness, have to do the rope at home though.

Thanks!