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Started By
Message
Training split?
Posted on 4/13/21 at 9:57 pm
Posted on 4/13/21 at 9:57 pm
I'm new to lifting and am trying to figure out a split. I've been going to the gym MWF pretty consistently, but sometimes things come up and I do Tuesday and Thursday. What I've been doing for months is this:
Monday: Upper body
Wednesday: Lower body
Friday: Upper body
Monday: Lower body
Wednesday: Upper body
Friday: Lower body
I know this isn't ideal. Any suggestions? Thanks in advance.
Monday: Upper body
Wednesday: Lower body
Friday: Upper body
Monday: Lower body
Wednesday: Upper body
Friday: Lower body
I know this isn't ideal. Any suggestions? Thanks in advance.
5
Posted on 4/13/21 at 10:10 pm to FieldEngineer
quote:
I know this isn't ideal.
Depending on what lifts you’re doing, the split can be just fine.
What are your goals?
Posted on 4/13/21 at 10:40 pm to StringedInstruments
quote:
Depending on what lifts you’re doing, the split can be just fine.
Mostly dumbbell work for upper body and mostly machines for legs. I'll switch to free weights for leg work soon. I'm trying to build up to it because I'm concerned about knee injury.
quote:
What are your goals?
Muscle growth and general health. Not looking to powerclean 350 or anything.
This post was edited on 4/13/21 at 10:41 pm
Posted on 4/13/21 at 10:45 pm to FieldEngineer
If you want to continue on 3x a week go with full body workouts so that you’re hitting each body per 2x per week.
IMO Upper/Lower is great but is designed for people who go to the gym 4x per week.
IMO Upper/Lower is great but is designed for people who go to the gym 4x per week.
This post was edited on 4/13/21 at 11:06 pm
Posted on 4/13/21 at 10:46 pm to FieldEngineer
What I've actually been considering is walking into the gym with an open mind and training the muscle groups that feel the freshest and most recovered. I guess that means having a few planned routines available and staying flexible to pick whichever one feels the best that particular day.
Posted on 4/13/21 at 10:48 pm to ThreauxDown
quote:
If you want to continue on 3x a week go with full body workouts so that you’re hitting each body per 2x per week.
IMO Upper/Lower is great but is designed for people who go to the gym 4x per week.
I'm nearly 40 and I'm not sure I can recover that fast. I could add in a fourth trip on the weekend, so MWFSun then TTSat maybe.
Posted on 4/13/21 at 11:05 pm to FieldEngineer
Usually 4x upper lower looks more like this
M: Upper
T: Lower
W: Rest
Th: Upper
F: Lower
Sat/Sun: Rest
Recovery shouldn’t be an issue at all because you have a minimum of 48hours rest before hitting a muscle group again.
M: Upper
T: Lower
W: Rest
Th: Upper
F: Lower
Sat/Sun: Rest
Recovery shouldn’t be an issue at all because you have a minimum of 48hours rest before hitting a muscle group again.
Posted on 4/13/21 at 11:07 pm to FieldEngineer
An example of a 3 day full body split would look like this:
Monday: Flat Bench, Squat, wide grip pull-ups or pulldowns, Lateral raises, Barbell curls, cable flies, calf raises
Wednesday: Deadlift, OHP, neutral grip pull-ups or pull downs, ham curls, rear delt flies
Friday: incline bench, front squats, BB rows, DB shoulder press (wide), quad extensions, upright rows
Monday: Flat Bench, Squat, wide grip pull-ups or pulldowns, Lateral raises, Barbell curls, cable flies, calf raises
Wednesday: Deadlift, OHP, neutral grip pull-ups or pull downs, ham curls, rear delt flies
Friday: incline bench, front squats, BB rows, DB shoulder press (wide), quad extensions, upright rows
Posted on 4/14/21 at 6:28 am to ThreauxDown
quote:
If you want to continue on 3x a week go with full body workouts so that you’re hitting each body per 2x per week.
Upper/Lower still hits each body part every 4-5 days fwiw
Posted on 4/14/21 at 7:47 am to FieldEngineer
quote:
Mostly dumbbell work for upper body and mostly machines for legs. I'll switch to free weights for leg work soon. I'm trying to build up to it because I'm concerned about knee injury.
Are you actively recovering from a recent knee injury? If not, machines are more dangerous than free weights performed with good form.
I’m going to be blunt: you’re doing this all wrong.
Look up LSU777’s Greyskull thread and read all of his introduction. Mark Rippetoe’s Starting Strength is a good place to start as well.
Muscle growth and general health comes from strength, progressive overload, and mobility. Diet for weight control.
If you don’t want to get super strong with a 350 clean or whatever, you don’t have to by any means. But machines and a lack of programming is at best a waste of time.
Posted on 4/14/21 at 7:52 am to FieldEngineer
It's a start but if you're new to lifting you're gonna spend a lot of time wandering around the gym thinking of new upper/lower
Posted on 4/14/21 at 7:57 am to FieldEngineer
My best suggestion is find a routine and workout template and follow it. If you just say I am going to do upper today and lower the next day, plus adding in working whatever feels the freshest - it is going to fail. We have all failed there as well.
Since you are new to lifting, honestly I would do the Starting Strength or Stronglifts 5x5 programs. They are both 3 days a week and you hit lower and upper each day technically.
I will not lie, you are going to do a lot of squats. Squats 3 days a week, however follow the plan. You will actually start with an empty bar and add 5lbs each day you workout. Those are great programs to begin with and build base strength. Starting with the empty bars allows your body to adjust to the weight and build over time as well.
Yes, you got to check your ego at the door when you are working out with 2.5lbs on each side of the bar, but follow the plan.
When I hit 40 I decided to start lifting again and rode Stronglifts 5x5 from empty bar to 1000lbs club. Was a boring ride, but worked.
You can hop off into another program though whenever you feel you are at a good strength level for you.
Greyskull and 531 are popular longer duration programs here and both have 3 or 4 day templates that will hit upper and lower together. The important part is get a template and track your progress. Hit a goal every workout or at least every week.
Some people will disagree, but focus on core movement exercises and not accessory exercises. Do not spend a day just doing arms, remove leg extensions entirely they are pointless (may get a DV on that).
Lastly, do not skip warmups/stretching and cardio
Since you are new to lifting, honestly I would do the Starting Strength or Stronglifts 5x5 programs. They are both 3 days a week and you hit lower and upper each day technically.
I will not lie, you are going to do a lot of squats. Squats 3 days a week, however follow the plan. You will actually start with an empty bar and add 5lbs each day you workout. Those are great programs to begin with and build base strength. Starting with the empty bars allows your body to adjust to the weight and build over time as well.
Yes, you got to check your ego at the door when you are working out with 2.5lbs on each side of the bar, but follow the plan.
When I hit 40 I decided to start lifting again and rode Stronglifts 5x5 from empty bar to 1000lbs club. Was a boring ride, but worked.
You can hop off into another program though whenever you feel you are at a good strength level for you.
Greyskull and 531 are popular longer duration programs here and both have 3 or 4 day templates that will hit upper and lower together. The important part is get a template and track your progress. Hit a goal every workout or at least every week.
Some people will disagree, but focus on core movement exercises and not accessory exercises. Do not spend a day just doing arms, remove leg extensions entirely they are pointless (may get a DV on that).
Lastly, do not skip warmups/stretching and cardio
Posted on 4/14/21 at 8:12 am to StringedInstruments
quote:
Are you actively recovering from a recent knee injury? If not, machines are more dangerous than free weights performed with good form.
I’m going to be blunt: you’re doing this all wrong.
Look up LSU777’s Greyskull thread and read all of his introduction. Mark Rippetoe’s Starting Strength is a good place to start as well.
Muscle growth and general health comes from strength, progressive overload, and mobility. Diet for weight control.
If you don’t want to get super strong with a 350 clean or whatever, you don’t have to by any means. But machines and a lack of programming is at best a waste of time.
^
|
|
This
quote:
My best suggestion is find a routine and workout template and follow it. If you just say I am going to do upper today and lower the next day, plus adding in working whatever feels the freshest - it is going to fail. We have all failed there as well.
Since you are new to lifting, honestly I would do the Starting Strength or Stronglifts 5x5 programs. They are both 3 days a week and you hit lower and upper each day technically.
I will not lie, you are going to do a lot of squats. Squats 3 days a week, however follow the plan. You will actually start with an empty bar and add 5lbs each day you workout. Those are great programs to begin with and build base strength. Starting with the empty bars allows your body to adjust to the weight and build over time as well.
Yes, you got to check your ego at the door when you are working out with 2.5lbs on each side of the bar, but follow the plan.
When I hit 40 I decided to start lifting again and rode Stronglifts 5x5 from empty bar to 1000lbs club. Was a boring ride, but worked.
You can hop off into another program though whenever you feel you are at a good strength level for you.
Greyskull and 531 are popular longer duration programs here and both have 3 or 4 day templates that will hit upper and lower together. The important part is get a template and track your progress. Hit a goal every workout or at least every week.
Some people will disagree, but focus on core movement exercises and not accessory exercises. Do not spend a day just doing arms, remove leg extensions entirely they are pointless (may get a DV on that).
Lastly, do not skip warmups/stretching and cardio
^
|
|
And this
Look in the end 99% of us are just doing this to be healthy. That comes from training smart and focusing on things like mobility.
I highly suggest you learn to do the barbell lifts. Greyskull is a great program as is Starting strength, strong lifts and candito LP. Others like 531 are also amazing for someone your age.
Defrancos agile 8 and limber 11 are two mobility programs you can and should be doing every day.
Any of the programs above will work well for you. I am partial to the greyskull lp and then 531 in order with 531 being your lifer program. I believe barbell work, free weight work, bodyweight work, mobility and flexibility are key to long term health.
3 days a week is fine and at your age, your dont need much more.
Posted on 4/14/21 at 8:52 am to lsu777
I'm replying to your post, but thanks to all for the advice. I'm not exactly wandering around aimlessly, but I'll start replacing the leg machine work with free weights. This is what I've been doing.
Upper:
6x chest fly
3x bicep curl
3x skullcrusher
3x incline row dumbbell
3x front raise dumbbell
3x lateral raise dumbbell
3x reverse fly dumbbell
3x shrug
lower:
5x seated leg press with warmup sets
4x seated leg curls
4x outer hip abductor
4x inner hip abductor
4x calf raise with plates
Upper:
6x chest fly
3x bicep curl
3x skullcrusher
3x incline row dumbbell
3x front raise dumbbell
3x lateral raise dumbbell
3x reverse fly dumbbell
3x shrug
lower:
5x seated leg press with warmup sets
4x seated leg curls
4x outer hip abductor
4x inner hip abductor
4x calf raise with plates
Posted on 4/14/21 at 9:20 am to FieldEngineer
quote:
Upper:
6x chest fly
3x bicep curl
3x skullcrusher
3x incline row dumbbell
3x front raise dumbbell
3x lateral raise dumbbell
3x reverse fly dumbbell
3x shrug
lower:
5x seated leg press with warmup sets
4x seated leg curls
4x outer hip abductor
4x inner hip abductor
4x calf raise with plates
I see lots and lots of frickarounditus in that post.
read LINK
and start the aesthetics routine with the bodyweight work of pushups and chins at home. Give it a try for 8 weeks while eating 1-2g of protein per lbs of bodyweight and controlling calories overall for your goals. +350-500 cals a day for gaining, -500 for losing. Essentially follow the macros from leangains calc here
Anyone reading this, just give it 8 weeks. I promise you will not be disappointed with how much better you look and the strength progress. Legitimately commit to the program and the bodyweight work and hit the diet.
Posted on 4/14/21 at 9:28 am to FieldEngineer
That’s a lot of exercises. You need a solid program with accessories that are designed to compliment the main lift. Like people have said, look into 531, Greyskull and Starting Strength. Learn the barbell lifts, and you will see much better results. Here is what I did yesterday for my overhead press day:
Split jerk 1x5-135
OHP 5x5-115/125/125/135/135+(9)
Giant sets
Shrugs 3x10-225
Close grip bench 3x10-160
Lat pull downs 3x10-165
The split jerks are extra for something I want to do, but the main lift is the overhead press followed by exercises that compliment the lift. It’s structured and designed for a purpose. You don’t have to do what I do, but your plan should be structured and organized. Get familiar with basic barbell lifting, and you will be better off.
There are a couple of things that I also do that I omitted like my conditioning and a couple of supplementary exercises, but that’s my main focus for the day.
Split jerk 1x5-135
OHP 5x5-115/125/125/135/135+(9)
Giant sets
Shrugs 3x10-225
Close grip bench 3x10-160
Lat pull downs 3x10-165
The split jerks are extra for something I want to do, but the main lift is the overhead press followed by exercises that compliment the lift. It’s structured and designed for a purpose. You don’t have to do what I do, but your plan should be structured and organized. Get familiar with basic barbell lifting, and you will be better off.
There are a couple of things that I also do that I omitted like my conditioning and a couple of supplementary exercises, but that’s my main focus for the day.
This post was edited on 4/14/21 at 9:32 am
Posted on 4/14/21 at 11:23 am to DarthRebel
quote:
Stronglifts 5x5 program
I just looked this up, as I work out 3 days a week.
Are you supposed to add any supplemental lifts to the schedule, or just the 3 main lifts 3x/week?
Posted on 4/14/21 at 12:03 pm to slinger1317
Your supp lifts should compliment the main lift, but you can choose what they are.
Posted on 4/14/21 at 12:18 pm to DeafJam73
quote:
Your supp lifts should compliment the main lift, but you can choose what they are.
I'm not sure I understand. Does that mean if I start with bench as the main lift and my triceps get exhausted first, I should perform supplementary work on front delts and chest?
Posted on 4/14/21 at 1:05 pm to FieldEngineer
You should do close grip bench after your bench press to strengthen your tricpes. You should also do some type of row to build your back, which plays a big part in your bench. Bench, squat, overhead press and deadlift require your body to work as a system. You need to choose accessories that train that system.
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