krupt said:
I'm currently on a 4 day routine, I'm 6'1'' 180lbs, 24 yrs old...real busy with school. I used to weigh 210(outta shape) before I started working out. I lost weight and got stronger. I'm starting to feel like I want to change up my routine a little. Just starting to feel a little stagnant. My goal is to be lean and muscular...maybe a solid 185lb. My main concern is that on chest and tri days I can't give it all I would normally have on tri's cuz I kinda burnt them out while doing chest ...same reasoning behind the back and bicep or should I just keep the routine that I have?
current routine
day 1...chest and tri's
day 2...back and bi's
day 3...shoulder and traps
day 4...legs
how would this routine sound...
day 1...chest and traps
day 2...back and shoulders
day 3...arms
day 4...legs
When you say that you are stagnant, is that a new thing? Or have you felt this way since starting this routine? Your current routine is what I do and I love it. I have had nothing but success.
I never liked working back and bi's together, and pek and tris together until this routine. After a few weeks I was used to it and now I can't pitcure myself not doing bi/back and pek/tri together.
"My goal is to be lean and muscular...maybe a solid 185lb."
Doesn't really matter to much what training routine you are doing, its mostly about diet and cardio.
"My main concern is that on chest and tri days I can't give it all I would normally have on tri's cuz I kinda burnt them out while doing chest ...same reasoning behind the back and bicep or should I just keep the routine that I have?"
What exercises are you doing, and how many sets / reps are you doing? If you are burnt it could be that you are doing to much volume, need to take a break for 7 - 10 days to refreash, or maybe your diet. My guess is that you are doing to much.
I do my chest first, abs, then my tris. The abs kinda give my arms a little recuperation time, but I don't feel I really need it. I like how doing chest or back first warms up my arms for when I blast them. I do 4 - 6 sets for tri's and 4 - 6 sets for bi's. My goal, and I feel it should be everyones goal is to get the job done with the least amount of sets needed. There is no need to do 3 or 4 sets of one exercise if you got 1 or 2 great sets already. Thats all it takes. And if someone is not making the most of their first or second work set, then they need to train better. I usually do 6 - 7 sets for chest (today was only 4) and 8 sets for back (not including deads or rear delt ... I do deads on leg day and rear delts on delt day). I also don't do many isolation movements except for nose/skull crushers because as an iso, they still build and I use them as a pre fatigue for my dips or close grip presses. If I do iso exercises, its only used for pre fatigue purposes like leg extensions right before squats or leg presses or lunges with little or no rest. I also might do side lat raises right before military presses, but thats about it.
Oh, and for back, I do everything with an underhand grip, palms up/facing you. After back I do some forearm wrist curls and then I go right to biceps. Doing forearms right before bi's allows you to bake your forearms during your entire bicep workout. I start with a bar/dumb curl for 2 sets, 1 set lat pulldown curls, and 1 - 2 sets hammer bar or ez reverse.
When you work your chest, you hit your tri's a little, but it shouldn't hinder your tricep workout. And the same thing goes for back/bi's. IMO when doing back/pek on a different days than tri's/bi's, you cut in on the recuperation a little.
Everyone is different. What I feel works for me won't work for everyone for various reasons. But I still wonder if you are doing to many sets of pek and back before tri's and bi's.
