Changing my routine

[L.A. Tripp]

I've been working out for years. On and off mostly, but when I'm on, such as now, I'm pretty consistent. I've never been big, and I don't think I have the genetics to be big. I'm not worried about being massive, but I AM working on getting a bit bigger than I am. I want to mainly gain in strength though.

What I HAD found that worked well for me was working on every 3rd day, leaving two days of rest in between, and when I worked out, I did my whole body. Now, that's not 3 or 4 exercises per body part, that's basically a dozen exercises covering my whole body. I DID notice gains in size and strength doing it that way. Of course, after a while, I got really worn out after each workout.

After this, and in prep for a vacation, I pushed my workouts to resting one day. However, I started noticing losses in size and strength. So I looked for advice.

I had someone at my gym suggest breaking up my work out, doing upper one day, lower another day. So, I did. Now, I'm doing 4 leg exercises one day, so I'm in and out of the gym FAST. Another day (I end up having 3-5 days of rest between upper and 3-5 days of rest between lower with this "regimen", which seems to be working again) I do upper, but have about a dozen exercises for upper in one day, so I'm still getting worn day with that.

I'm looking for how to split the upper as well. What I ideally want is a few exercises per day to get done fast while still seeing results. I can't possibly make it to the gym every day, which is apparently a problem, since most advice I get is something like go in for 3 or 4 or 5 days in a row, etc.

I'm looking for a way to exercise certain muscles without affecting the others such as I'm doing now with splitting upper and lower between days, having just a few total exercises with each visit to the gym, not having to go every day, and seeing results.

A lot to ask, I know, but that's what I'm looking for, lol.

Right now, I'm roughly 160 lbs, 5'8".

So, any suggestions on how I can split upper and not over work any particular muscle or group?

 

[L.A. Tripp]

Sorry, I see I posted in the wrong forum (non-body building talk). Mods please move my post to the proper place. Thanks!

 

[JDid23]

Have you ever done squats, deadlifts, bench press, military press, rows, cleans, pullups, dips?? I would advise that you look into doing Rippetoes 3x5 starting strength which is basically

Day A
Squat
Bench
Deadlift

Day B
Squat
Military Press
Row/Clean


It doesn't seem like a lot, but i promise you it is sufficient for where you are right now It has the big lifts that are optimal for strength and hit multiple muscle groups at the same time.

 

[ark94]

Have you ever done squats, deadlifts, bench press, military press, rows, cleans, pullups, dips?? I would advise that you look into doing Rippetoes 3x5 starting strength which is basically

Day A
Squat
Bench
Deadlift

Day B
Squat
Military Press
Row/Clean


It doesn't seem like a lot, but i promise you it is sufficient for where you are right now It has the big lifts that are optimal for strength and hit multiple muscle groups at the same time.

Trust jdid on this. I have been doing the 3x5 since January. it seems like nothing, and i didn't start it because i was so skeptical. but it truly is an awesome routine, and its really fun at the beginning. as you progress later on, couple months later it will get boring. definitely try it out though

 

[L.A. Tripp]

Hi jdid. Yes, I've done squats, deadlifts, do press and military and rows and pull ups, done dips.

You say doesn't seem like a lot, but that's what I'm looking for, lol.

I guess I should fill in a bit more, lol. Mainly because I don't see how I can do squats back to back and do up and lower same day and back to back.

Anyway, this is what I'm currently doing:
Lower:
Leg Curls on one machine where I lay on my stomach and curl. 200 lbs about 15 reps.
Leg Curls where I sit straight up and curl down, 255 lbs about 6 reps.
Leg Press sitting up, pushing forward, 407.5 lbs set 1 18 reps, set 2 10 reps.
Calves on same machine, 407.5 lbs 15 reps.
I like this set up because it's simple and quick and gives me results. What I dislike about it is doing 18 reps and 10 reps. I want to increase the weight on the Leg Press and do less reps. However, that's as high as that machine goes. I can change machines or do something different, it just makes it convenient to do both exercises on the same machine.

Upper:
Butterfly machine 145 lbs set 1 9 reps set 2 2 reps.
Butterfly on cable machine 90 lbs on each arm 4 to 6 reps.
Chest Press sitting down 200 lbs 5 reps.
Military Press sitting down 120 lbs 6 reps.
Row sitting on a machine 200 lbs set 1 10 reps set 2 5 reps.
Row sitting down using cable machine 200 lbs about 7 and 5 reps per set.
Lat Pulldown 200 lbs set 1 5 reps set 2 4 reps.
Sit ups using a machine where I basically do crunches, pulling down and pulling up with weights added. 75 lbs about 12 reps. With my sit ups I do one straight, then 1 to the left, then one to the right. Twisting my torso.
Sit ups on incline bench, same way but without weights, about 12-15 reps. (I'd love to do less total sit ups. I used to do sit ups on a straight bench with 120 lbs on my chest and about 12-15 reps.)
Triceps on cable machine, 190 lbs set 1 10 reps set 2 5 reps.
Forearms, I stand straight holding about 50 lbs in each hand and just roll them up to work my forearms.
Curl Ups on cable machine. I was doing both arms at the same time as with the triceps, but have recently started curling the arms separate, starting with 80 lbs per arm, about 5 reps, then 70 lbs about 5-6 reps, then 60 lbs about 6-7 reps.
Some of the Upper days I'll add pulls ups/crunches while hanging.

What I like doing is lifting heavy (for me) and doing less reps. When I hit around 10-12 reps I move the weight up because I really dislike doing rep after rep after rep . . . etc. I want to burn my strength out with a few reps and cause my muscles to grow to handle more at that point.

I also prefer not to do 3 or 4 different exercises for the same body part because I don't have that much time to give to the gym.

Thanks for the help!

Again, I'm happy for the moment with my legs, other than that one exercise, but I'd love to know how to split the upper into smaller fragments with overworking anything.

 

[JDid23]

Hi jdid. Yes, I've done squats, deadlifts, do press and military and rows and pull ups, done dips.

You say doesn't seem like a lot, but that's what I'm looking for, lol.

I guess I should fill in a bit more, lol. Mainly because I don't see how I can do squats back to back and do up and lower same day and back to back.

Anyway, this is what I'm currently doing:
Lower:
Leg Curls on one machine where I lay on my stomach and curl. 200 lbs about 15 reps.
Leg Curls where I sit straight up and curl down, 255 lbs about 6 reps.
Leg Press sitting up, pushing forward, 407.5 lbs set 1 18 reps, set 2 10 reps.
Calves on same machine, 407.5 lbs 15 reps.
I like this set up because it's simple and quick and gives me results. What I dislike about it is doing 18 reps and 10 reps. I want to increase the weight on the Leg Press and do less reps. However, that's as high as that machine goes. I can change machines or do something different, it just makes it convenient to do both exercises on the same machine.

Upper:
Butterfly machine 145 lbs set 1 9 reps set 2 2 reps.
Butterfly on cable machine 90 lbs on each arm 4 to 6 reps.
Chest Press sitting down 200 lbs 5 reps.
Military Press sitting down 120 lbs 6 reps.
Row sitting on a machine 200 lbs set 1 10 reps set 2 5 reps.
Row sitting down using cable machine 200 lbs about 7 and 5 reps per set.
Lat Pulldown 200 lbs set 1 5 reps set 2 4 reps.
Sit ups using a machine where I basically do crunches, pulling down and pulling up with weights added. 75 lbs about 12 reps. With my sit ups I do one straight, then 1 to the left, then one to the right. Twisting my torso.
Sit ups on incline bench, same way but without weights, about 12-15 reps. (I'd love to do less total sit ups. I used to do sit ups on a straight bench with 120 lbs on my chest and about 12-15 reps.)
Triceps on cable machine, 190 lbs set 1 10 reps set 2 5 reps.
Forearms, I stand straight holding about 50 lbs in each hand and just roll them up to work my forearms.
Curl Ups on cable machine. I was doing both arms at the same time as with the triceps, but have recently started curling the arms separate, starting with 80 lbs per arm, about 5 reps, then 70 lbs about 5-6 reps, then 60 lbs about 6-7 reps.
Some of the Upper days I'll add pulls ups/crunches while hanging.

What I like doing is lifting heavy (for me) and doing less reps. When I hit around 10-12 reps I move the weight up because I really dislike doing rep after rep after rep . . . etc. I want to burn my strength out with a few reps and cause my muscles to grow to handle more at that point.

I also prefer not to do 3 or 4 different exercises for the same body part because I don't have that much time to give to the gym.

Thanks for the help!

Again, I'm happy for the moment with my legs, other than that one exercise, but I'd love to know how to split the upper into smaller fragments with overworking anything.

Way too much man. Are you aware of the amount of muscles worked during a back squat and deadlift as well as the massive testosterone release? 10-12 reps is a good amount, especially if you're going for strength at this stage of your lifting. You want strength and rippetoes is exactly that. Doing tricep pushdowns and curls isn't going to build much strength man.

 

[L.A. Tripp]

Yeah, I believe it's too much, lol. No I'm not aware, actually, of all the muscles worked with a back squat and a deadlift. Could you tell me what all is worked? The testosterone release, I'd read or heard about that years ago, with working the legs. However, how will those two exercises work my chest, back, or arms?

Again, thanks for the help.

 

[JDid23]

Yeah, I believe it's too much, lol. No I'm not aware, actually, of all the muscles worked with a back squat and a deadlift. Could you tell me what all is worked? The testosterone release, I'd read or heard about that years ago, with working the legs. However, how will those two exercises work my chest, back, or arms?

Again, thanks for the help.

Deadlifts hit your hamstrings, lower back, upper back, traps, forearms, quadriceps, abs, hips, glutes.

Squats hit your quads, hamstrings, hips, glutes, back, abs, and your entire body has to help to stabilize an extremely heavy weight.

Compare this to a leg curl or leg extension which you do sitting down and tell me which one you think is going to promote more strength and full body growth.

no problem

 

[L.A. Tripp]

Nice.

Forearms with deadlifts?

Ok, so for my "leg" days I could cut out the leg curls and leg press and do these two exercises. But still need calves, right? And, still need upper day too. I just don't want every thing focused on my lower. Maybe I'm slow, lol, I just don't see how these two exercises will build any size or strength in my chest, lats, and arms?

 

[JDid23]

Nice.

Forearms with deadlifts?

Ok, so for my "leg" days I could cut out the leg curls and leg press and do these two exercises. But still need calves, right? And, still need upper day too. I just don't want every thing focused on my lower. Maybe I'm slow, lol, I just don't see how these two exercises will build any size or strength in my chest, lats, and arms?

check out rippetoes. I am telling you that it should be more than enough for strength gains.

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