Starting a new routine, need help

o.k. some quick background info:

About 6 months ago really started getting back into a groove as far as hitting the gym regularly and have made great improvement in that time . I'm 5'11 and currently weigh 194 lbs, down from 208 at the beginning, and have seen increases in lean muscle mass/definition of muscles. Also have been getting stronger as my max-outs for deadlift, bench press, and barbell squat have all increased significantly.

I have been using a full body routine, 3x a week. The issue is I want to start paying more attention to each muscle group to see further growth, which i feel like I have a better chance of doing with a split routine. Any suggestionsfor me which would promote my goal of packing on some size using a split routine? I'm thinking something along the lines of:

Monday- chest & tris
Tuesday- cardio and/or abs
Wednesday- legs & shoulders
Thursday- Rest
Friday-bis & back
Saturday- cardio and/or abs
Sunday- Rest

I plan on incorporating some supersets or dropsets at some point in each workout as well. How does this look for a basic outline for a split routine? All help is very much appreciated.

[QUOTE=Bigmoose915;912337353]o.k. some quick background info:

About 6 months ago really started getting back into a groove as far as hitting the gym regularly and have made great improvement in that time . I'm 5'11 and currently weigh 194 lbs, down from 208 at the beginning, and have seen increases in lean muscle mass/definition of muscles. Also have been getting stronger as my max-outs for deadlift, bench press, and barbell squat have all increased significantly.

I have been using a full body routine, 3x a week. The issue is I want to start paying more attention to each muscle group to see further growth, which i feel like I have a better chance of doing with a split routine. Any suggestionsfor me which would promote my goal of packing on some size using a split routine? I'm thinking something along the lines of:

Monday- chest & tris
Tuesday- cardio and/or abs
Wednesday- legs & shoulders
Thursday- Rest
Friday-bis & back
Saturday- cardio and/or abs
Sunday- Rest

I plan on incorporating some supersets or dropsets at some point in each workout as well. How does this look for a basic outline for a split routine? All help is very much appreciated.[/QUOTE]

If it ain't broke, don't fix it. In other words if you still see gains in your routine then don't change it. People who jump into splits like 1 you gave supplied too quickly suffer in a long run. What was your routine like? Don't expect some kind of WOW results from split.

[QUOTE=MikeKK;912367463]If it ain't broke, don't fix it. In other words if you still see gains in your routine then don't change it. People who jump into splits like 1 you gave supplied too quickly suffer in a long run. What was your routine like? Don't expect some kind of WOW results from split.[/QUOTE]

Thanks for the advice, just feel like I'm not making progress anymore. Anyways, here's a sample week of my full body routine:

Monday:

1)barbell squat 4x8
2)military press 5x5
3)pullups 4 sets to failure
4)decline bench press 5x5
5) tricep push down with rope 4x15
6) preacher curl drop set

15 minutes steady state cardio

Tuesday:

sprint intervals

Wednesday:

1)Deadlift 5x5
2) lat pull down 4x8
3) weighted leg lifts
4) incline dumb bell bench 3x12
5) calf raises 3x15
6) seated lateral raise/dumb bell shoulder press super set 8-12 rep range

15 minute steady state cardio

Thursday: Rest

Friday:

1) Flat bench 4x8
2) weighted back hyperextension 3x12
3) barbell shoulder shrugs 3x12
4) hammer curls 4x8
5) kneeling cable crunch 3x15
6) leg press 3x20

Saturday:

30 minutes steady state cardio

Sunday:

Rest

[QUOTE=Bigmoose915;912399213]Thanks for the advice, just feel like I'm not making progress anymore. Anyways, here's a sample week of my full body routine:

Monday:

1)barbell squat 4x8
2)military press 5x5
3)pullups 4 sets to failure
4)decline bench press 5x5
5) tricep push down with rope 4x15
6) preacher curl drop set

15 minutes steady state cardio

Tuesday:

sprint intervals

Wednesday:

1)Deadlift 5x5
2) lat pull down 4x8
3) weighted leg lifts
4) incline dumb bell bench 3x12
5) calf raises 3x15
6) seated lateral raise/dumb bell shoulder press super set 8-12 rep range

15 minute steady state cardio

Thursday: Rest

Friday:

1) Flat bench 4x8
2) weighted back hyperextension 3x12
3) barbell shoulder shrugs 3x12
4) hammer curls 4x8
5) kneeling cable crunch 3x15
6) leg press 3x20

Saturday:

30 minutes steady state cardio

Sunday:

Rest[/QUOTE]

looks pretty solid - are you still adding weight to the bar every week?

If your weights are still going up, you're still making gains. Don't change anything until you don't make gains for a month or two, then it's time to try something new.

[QUOTE=Retoaded;912407153]looks pretty solid - are you still adding weight to the bar every week?[/QUOTE]

I have been adding weight every week but now getting to the point where i'm hitting the wall as far as being able to add weight. The last couple weeks I have been in complete stasis and haven't been able to throw up more weight. Also hard to keep track of max weight for different rep schemes. I'm thinking I need to re-dedicate myself to keeping a log of all my workouts. I just hate taking the time to do it in between sets.

Part of the reason I've been contemplating switching to a split routine is that I'm kind of getting bored with the workout I've been using and finding myself adding extra workouts for certain groups that i feel need more attention, such as my shoulders.

keep a log

maintain same reps schemes and change weights -or-
maintain same weights and increase reps

when you can't do that on a specific lift (will typically happen to smallest lifts first, i.e. shoulder presses before squats), DECREASE weights by 10-15% and work back up. typically you will work PAST your old stalling point.

Once you've done this a few times on big lifts like squat and deadlift, THEN its time to consider a new program.


but if you are eating and resting, you will be able to approach your bodyweight on bench, pass your bodyweight for reps on squat, and go 1.5x to 2.0x your bodyweight on deadlift using this method IF YOU ARE EATING ENOUGH.


on deadlift especially, if all else fails I'd back it down to 3x5, 2x5, then 1x5. I'd also consider dropping the weighted back extensions which may be affecting deadlift.

would also consider cutting leg work to twice a week which may be affecting squat recovery...

this is all if you are squating your bodyweight or more, and deadlifting 1.5x your bodyweight...you are getting to where you just can't nail those muscles 3x/week possibly.

[QUOTE=Retoaded;912414713]keep a log

maintain same reps schemes and change weights -or-
maintain same weights and increase reps

when you can't do that on a specific lift (will typically happen to smallest lifts first, i.e. shoulder presses before squats), DECREASE weights by 10-15% and work back up. typically you will work PAST your old stalling point.

Once you've done this a few times on big lifts like squat and deadlift, THEN its time to consider a new program.


but if you are eating and resting, you will be able to approach your bodyweight on bench, pass your bodyweight for reps on squat, and go 1.5x to 2.0x your bodyweight on deadlift using this method IF YOU ARE EATING ENOUGH.


on deadlift especially, if all else fails I'd back it down to 3x5, 2x5, then 1x5. I'd also consider dropping the weighted back extensions which may be affecting deadlift.

would also consider cutting leg work to twice a week which may be affecting squat recovery...

this is all if you are squating your bodyweight or more, and deadlifting 1.5x your bodyweight...you are getting to where you just can't nail those muscles 3x/week possibly.[/QUOTE]

Thanks again for all of your help. Starting tomorrow I will begin a new log AND stick with it for once haha. I'm gonna give it two months and hopefully will have some solid gains to report.

Any recommondations for workout logs? Does bodybuilding have them somewhere on here, or just do it the old fashioned way in a notebook? I'm looking for something neat and organized that won't take me too much time to fill out between sets.

[QUOTE=Bigmoose915;912421043]Thanks again for all of your help. Starting tomorrow I will begin a new log AND stick with it for once haha. I'm gonna give it two months and hopefully will have some solid gains to report.

Any recommondations for workout logs? Does bodybuilding have them somewhere on here, or just do it the old fashioned way in a notebook? I'm looking for something neat and organized that won't take me too much time to fill out between sets.[/QUOTE]

I use an excel spreadsheet that has a months worth of workouts, print it, and keep it at the gym.