Thread: Time for a change...?

I've been training seriously with weights since Jan '09 and used a strength & conditioning coach for the first 4 months or so to set me up with several programs and make sure I was doing the lifts with the correct technique.

The programs (of which I had 4 sets) consisted of 4 workouts per week, which were:

1) Upper body max
2) Lower body power
3) Upper body reps
4) Lower body max

I cycled the programs a few times, always increasing weights and also had a go at the 5x5 Stronglifts program for 3 months last summer.

That worked really well for me and I was pleased with the results I saw and my lifts have certainly been getting bigger, with my 1 rep max's currently standing at:

Squat = 1.75 x Bodyweight
Deadlift = 2.06 x BW
Bench Press = 1.28 x BW

Now I'm thinking that I would like to put on a bit more size and am thinking that a 4-day split along the lines of what Josh posted here might be the way forward:

1) Legs
2) Chest
3) Shoulders + Tri's
4) Back and Bi's

What do you guys think? Judging by some of your avatars we have some fairly experienced people on here & I'd be grateful for your input.

yes for hypertrophy it is good to change things round every once in a while and a bodypart split can be a good training method. youve simply got to get them in the right order. you dont want chest too close to shoulders or back too close to legs (if you are deadlifting). the order i would go with is:

monday: chest + abs
tuesday: Back + bis
thursday: shoulders + tris
friday: legs + calfs

this split has worked well in the past for me. go for about 4 exercises per body part, 3 sets of each at around 6-10 reps per set.

-AC-

Originally Posted by Glenn

I've been training seriously with weights since Jan '09 and used a strength & conditioning coach for the first 4 months or so to set me up with several programs and make sure I was doing the lifts with the correct technique.

The programs (of which I had 4 sets) consisted of 4 workouts per week, which were:

1) Upper body max
2) Lower body power
3) Upper body reps
4) Lower body max

I cycled the programs a few times, always increasing weights and also had a go at the 5x5 Stronglifts program for 3 months last summer.

That worked really well for me and I was pleased with the results I saw and my lifts have certainly been getting bigger, with my 1 rep max's currently standing at:

Squat = 1.75 x Bodyweight
Deadlift = 2.06 x BW
Bench Press = 1.28 x BW

Now I'm thinking that I would like to put on a bit more size and am thinking that a 4-day split along the lines of what Josh posted here might be the way forward:

1) Legs
2) Chest
3) Shoulders + Tri's
4) Back and Bi's

What do you guys think? Judging by some of your avatars we have some fairly experienced people on here & I'd be grateful for your input.

Both are solid routines bro, same with the one -AC- posted.

I've been told that 90% of the workout routines you see will work as long as you have a solid diet.

:-)

Right then, it's on!

Going with a 4 day split routine (as soon as I've got rid of this cold) and going to make sure I'm eating enough to gain some muscle.

Glenn...check out this routine i posted....

http://fitforum.co.uk/showthread.php...eep-it-Simple.

Originally Posted by JoshLarge

Glenn...check out this routine i posted....

http://fitforum.co.uk/showthread.php...eep-it-Simple.

Cheers Josh, I already saw that and think I will be going for something based around what you posted there combined with an article I was reading on T Nation.

Originally Posted by Glenn

Now I'm thinking that I would like to put on a bit more size and am thinking that a 4-day split along the lines of what Josh posted here might be the way forward

Its a very solid routine...and if yoru eating enough and sleeping enough..and training hard you will get bigger!