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Comeback Split Routine...Advice Needed



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Old 01-20-2009, 11:04 AM
xAtamx xAtamx is offline
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Default Comeback Split Routine...Advice Needed

hello, my first post so go easy!! Looking to make a comeback in my training. The last time I picked up weights I was 18-19 years old. I am now 34 and want to build my body up NATURALLY.

My stats are as follows: 5'10, 206lbs, about 20% bodyfat (I know). I wanted to go to a 3-4 day split routine. Researched a bit on the net for routines and this is what I found:

Day 1:Pecs/Lats/Traps/Abs
Day 2:OFF
Day 3:Quads/Calves/Abs
Day 4:OFF
Day 5: Delts/Tricep/Bicep/Forearm/Abs
Day 6: OFF
Day 7: OFF

Was planning on doing 1-2 excercises per bodypart. The only thing I dont really like is Day 5. Maybe too much for that day? Need advice on cardio also. Should Cardio be done before or after weights? Anyway please tear this routine up and let me know what you think. Any advice or suggestions welcome!!! Thanks
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Old 01-20-2009, 11:51 AM
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Kane Kane is offline
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Originally Posted by xAtamx View Post
Anyway please tear this routine up and let me know what you think. Any advice or suggestions welcome!!! Thanks
You asked for it...

First off, welcome. I'm sure you'll find lots of useful info here.

What you posted is not a routine. Its only a small piece. You have the general layout and your plan for exercise selection but the big things that are missing are the reps/sets and the exercises. You're also missing hamstrings in your split.

Splits are not a very good approach. Most people are drawn to them because it seems like your concentrating on that muscle. Sort of a divide and conquer attitude. When's the last time you used your quads or traps and no other muscle? You're much better training MOVEMENTS instead of muscles. By movements I mean compound exercises, squats, bench, deadlifts, and variations of those. Train your body to perform these movement and it will grow to adapt, and it will be better than doing huge sets of leg extensions and pec flyes.

Just as an example, you could do day 5 with only a few exercises. Military Press, Dips, Pullups. You've just worked delts, tris, biceps, plus your back and pecs. And it was all done without a single isolation exercise. Someone else might say side laterals, tri extensions and bicep curls. You'll work the muscles you set out to work, but thats a shitty exercise selection imo.

Of course the above example means nothing without a set/rep scheme. Doing 3 sets of 15 is not the same as doing 4 sets of 5 or 8 sets of 3.

That's my advice for now I guess. I suggest poking around the training forum and taking a look at some routines and journals. Once you've got something you can ask for more specifics and I (and everyone else I'm sure) would be happy to help.
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Old 01-20-2009, 05:09 PM
xAtamx xAtamx is offline
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Originally Posted by Kane View Post
You asked for it...

First off, welcome. I'm sure you'll find lots of useful info here.

What you posted is not a routine. Its only a small piece. You have the general layout and your plan for exercise selection but the big things that are missing are the reps/sets and the exercises. You're also missing hamstrings in your split.

Splits are not a very good approach. Most people are drawn to them because it seems like your concentrating on that muscle. Sort of a divide and conquer attitude. When's the last time you used your quads or traps and no other muscle? You're much better training MOVEMENTS instead of muscles. By movements I mean compound exercises, squats, bench, deadlifts, and variations of those. Train your body to perform these movement and it will grow to adapt, and it will be better than doing huge sets of leg extensions and pec flyes.

Just as an example, you could do day 5 with only a few exercises. Military Press, Dips, Pullups. You've just worked delts, tris, biceps, plus your back and pecs. And it was all done without a single isolation exercise. Someone else might say side laterals, tri extensions and bicep curls. You'll work the muscles you set out to work, but thats a shitty exercise selection imo.

Of course the above example means nothing without a set/rep scheme. Doing 3 sets of 15 is not the same as doing 4 sets of 5 or 8 sets of 3.

That's my advice for now I guess. I suggest poking around the training forum and taking a look at some routines and journals. Once you've got something you can ask for more specifics and I (and everyone else I'm sure) would be happy to help.
No problem, thanks for replying. I see your point. I poked around a bit and see whole body and split "routines". I wasn't sure if whole body or splits were better towards a bodybuilder's workout (not powerlifiting or sports).

I was planning on starting out with 3 sets of 10 reps on the major body parts using moderate/Heavy weight to build mass. My goal is mass. I was planning on sticking with mass building excercises like bench press for chest, squats for legs, barbell curl for biceps, etc. I wanted to hit the muscle groups with 1-2 (no more than 3 max) excercises per muscle group as oppose to more which I am worried will be overworking the muscle group. The hamstrings I was planning on grouping with quads on leg day.

I have a gym membership and started my diet already. Please pardon my ignorance if I have it all wrong. I need help putting this together so any input is appreciated. Thanks again guys.
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Old 01-20-2009, 05:38 PM
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Pitysister Pitysister is offline
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do you have a good history with the big lifts like squats and deadlift? if so...you might want to look into a 5 x 5 program...
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