2 day split routine
Hi,
I just want to get some feedback on a new routine I'm putting together. I've done fullbody workouts for about a year now and now want to try out a split routine. Goal is to gain mass Workout A Incline DB Bench 5 x 5 Decline barbell Bench 3 x 8-10 Pull ups 4 x failure DB rows 5 x 5 Barbell curls 3 x 6-8 Workout B Deadlift 5 x 5 Leg Extensions 4 x 10 Military press 5 x 5 Lateral raise 3 x 8-10 Close-grip bench 3 x 6-8 Workout A - Monday and Friday Workout B - Tuesday and Saturday I have knee issues, squatting movements are out of the question. Deadlifts are about the only proper exercise I can do for legs. The leg extensions are only in there for something extra. I know they are not a very good exercise. I will try to replace them with lunges or bulgarian squats in time. Is there anything I should add or change ? |
Do an upper/lower split or a push/pull split. The split you posted doesn't make much sense to me. Can you do leg press?
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why doesn't it make sense ?
The reason I don't want to do an uppler/lower split is because I can't do much for legs, so I thought I'd spread it out. Plus, I don't like working chest and shoulders in the same workout, as one will always be sacrificed. No access to a leg press either. I train at home. |
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Incline DB Bench 5 x 5 Pull ups 4 x failure Decline barbell Bench 3 x 8-10 DB rows 5 x 5 Barbell curls 3 x 6-8 Quote:
Deadlift 3x5 Military Press 5x5 Lunges 3x10 Close Grip Bench Press 3x6-8 Glute Ham Raises 2-3 sets don't expect this routine to work forever. you will need to make improvements and adjustments in weights, reps and sets. the exercise selection by itself is fine. do your hip mobility work, etc. regarding your knees...people who have had knee injuries and been told that they can never again squat, have come back to set records. i believe on of the 800 or 900 lbs squatters used to have massive knee problems after his accident and his doctor told him that he could never lift again. they guy went on to set the world squat record plus he had some good bench and deadlift numbers too (i cant remember this guy off the top of my head). look into squats (squatting properly = as deep as you can = WAY below parallel assuming you dont have hamstring flexibility problems) and see if perhaps squatting slightly once a week and then working on form for even 6 months will lead to correct squatting. look into this. ofcourse, if you are completely incapacitated and cannot squat no matter what....then you might need to make some changes. good luck. |
thanks wolf, I actually thought about alternating the exercises that way so I could hit them harder, so I might give that a try. Is this enough volume ?
About the squatting. Mate I wish I could. I've tried a few times. But after a couple of sessions the knee gets progressively worse. Same thing with lunges and Bulgarian squats, but I'm going to try again with these, starting light and slowly slowly working my way up. Hey, I've got to do the best with what I've got. |
Bench press is primarily a shoulder exercise. That's why I prefer to do chest & shoulders on the same day. Otherwise you'll be doing shoulders & triceps two days in a row.
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Why is overlap good? |
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Decline barbell Bench 3 x 8-10 this means that lets say you start out with 100 lbs on this exercise, ok? Week 1 = 100 lbs x 8 reps x 3 sets Week 2 = 100 lbs x 9 reps x 3 sets Week 3 = 100 lbs x 10 reps x 3 sets Week 4 = 110 lbs x 8 reps x 3 sets Week 5 = 110 lbs x 9 reps x 3 sets Week 6 = 110 lbs x 10 reps x 3 sets Week 7 = 120 lbs x 8 reps x 3 sets etc do not take anything other than Pull-ups to failure. Quote:
look up http://www.bulletproofknees.com/ and buy that book ASAP do whatever is written out for you in that book. learn to do things slowly. for example, lets say you start squatting today, alright? perhaps going all the way down is hurting your knees? no problem..here's the solution: squat onto a box. Next week, squat onto a smaller box. Then squat the week after into an even smaller box. Slowly and steadily, you will build up the capacity to squat deep. Read up on squatting form. watch other people's videos who have good form (do not look at anyone at a powerlifting meet and think that is good form because its NOT) and then mimic the exact form. once you have succeeded in hitting a decent depth (lets say it takes you 3 months at the most, ok?) then focus on using weight. So take the empty bar and squat. Just use the empty bar for the first week. then add 5 lbs to the bar every week from there on. Before you know it in 2 years you'll be repping 225 lbs. Its only when you take these small baby steps will you be able to reach your goals. If that book is too expensive for you, buy Eric Cressey's book called Maximum Strength: http://www.ericcressey.com/maximumstrength.html and do the warm-ups in the book. they will help with flexibility and mobility. do them slowly and cautiously. do not rush into things. if lets say you do a particular exercise and it hurts your knees the next day...lets say it hurts unbearably, then it means one of the two: 1.) you werent doing a particular exercise correctly 2.) that exercise is bad for you if it is #2 then drop the exercise. good luck, dude and read up on the injuries sticky posted here by Eric3237 |
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