Beginner workouts you can do 2 days in a row??

[ronki23]

Need to start doing higher reps as my CNS is worn out and I'm not progressing on low reps :/

The thing is my schedule means I can't do full body workouts or all pro or Arnold's Golden 6 as I work out 2 days in a row sometimes

I'm thinking Arnold's Beginner Workout 3x a week instead of 6 but it's a lot of volume

I'm still weak but not progressing in high reps anymore. Here's my progress since September; at University I only did body weight exercises, dancing and wrestling but my diet sucked and had crappy sleep routine as I was busy with assignments:



Have been working out with low reps and eating a lot but ony 1-2 shakes a day and for 2 months (Nov-Jan and Mar-May I've been having 600-1000ml skimmed milk postworkout)

I've been working out since November on a 3-5x 5 rep workout program. This means if I trained 3 days a week I did Starting Strength but if I missed a day I did 5 sets the next workout instead of 3. If I ended up doing 2 days in a row I did all upper body and pushing exercises one day and all lower body and pulling exercises the next day.

My strength is now at:

225 lbs Squat unbelted for 1 rep or 200lbs unbelted for 5

225lb Deadlift unbelted for 2 reps or 205 unbelted for 4

Bench at 135lb for 5 reps

Press at 90lbs for 3 reps, 85lbs for 5

Cleans same as press

But my bicep curls are crap at 45lbs for 6-8 and I can't do chins or dips


Weight has increased from the late 160s/early 170s to the 190s but it's body fat too

 

[Creepusmaximus]

First thought is you are over training. I good sign is your grip strength, can you hang on a bar for a while??? Does your grip give out??? When I'm well rested I'll take a barbell with 225 lbs on it and just lift and hold to give me a baseline of my grip strength. If I think I'm working out to hard I check again how long I can hold that weight. Let's say when rested I hold it for a minute in a half, I do it again and can only hold it for a minute. In that case I need some rest or a week off.

As far as a work out you only need to hit every body part once a week, split over 3 days a week will work.

 

[ronki23]

First thought is you are over training. I good sign is your grip strength, can you hang on a bar for a while??? Does your grip give out??? When I'm well rested I'll take a barbell with 225 lbs on it and just lift and hold to give me a baseline of my grip strength. If I think I'm working out to hard I check again how long I can hold that weight. Let's say when rested I hold it for a minute in a half, I do it again and can only hold it for a minute. In that case I need some rest or a week off.

As far as a work out you only need to hit every body part once a week, split over 3 days a week will work.

What are the best splits over 3 days?

The thing is I'm not responding on 5 reps anymore so perhaps it's time to do higher reps? That's why I'm doing Schwarzenegger beginner program but it exhausts me so I'll do just 1month

 

[ronki23]

It seems doing sets of 10 for upper body and power movements and sets of 12 for lower body is not a simple crossover

My 1RM, 5RM and 11RM

Bench: 140lb,130lb,110lb
Row: 100lb,90lb,75lb
Squat:225lb,205lb, 160lb,
Deadlift:225lb,210lb,160lb

I find the Arnold Beginner workout from 1999 encyclopedia exhausting but it pumps you up a lot