Routine criticism

[Invicta]

Hey all,

New to the forum. I've been lifting for the past three years and for the past 10 weeks have had some solid gains on this split, but I was looking to change my routine around. Currently, my split is as follows:

M = back/ bis

deads, good am's, bb rows, tbar rows, few sets up chins, bb shrugs, face pulls, preachers

T = chest/shoulders/tris

bb bench flat, bb bench incline, front raises, side laterals, reverse flies, cg bench or bb decline

W = off

Th = legs/ biceps

squats, sldl, ghrs, calf raises, good/bad girls, db hammer curls

F = shoulders/chest/tris

bb military press, arnold presses, db flat bench, weighted dips, skull crushers

Any advice would be much appreciated!

 

[evansss]

Welcome to the board. Routine is pretty solid, you've got the bench/squat/dead movements in which anybodys routine should be based around looking for some really solid gains. I have done this split before with except I would cut out Friday's lifting altogether. If thats the split u wanna do, make it three days and space them out a bit more if you'd like. Supplement this with cardio and you'll be good.

 

[Invicta]

Thanks for the input. So cutting back to 3d isn't too little or would it help me grow more with more time off? My ultimate goal is just to build up / beef up more at a current ht 6'2" wt 182#. Also, I've been doing low sets / low reps (i.e. 3-4 sets at 5 reps each) if that's reasonable?

Inv

 

[Suareezay]

if youve "had solid gains" using this split, why change it.

 

[Invicta]

Well, the gains are starting to taper a bit, but is it good to keep going past, say 12 wks on a split even if you're still making some progress? I definitely still stay pretty sore, but guess I just wanted to keep it mixed up so my muscles don't get too complacent.

 

[Suareezay]

if youre making any strength/size gains, keep doing what youre doing.

whos going to make the most progress:
a. the guy who adds 100 pounds to his bench, 150 to his squat, and 200 to his deadlift in a year.
or
b. the guy who dicks around with 17 different splits that year in an attempt to ZOMG SHOXXOR TEH MUSSELZ! while making no strength progression.

periodic tweaks will be needed (swapping out an exercise or two, adjusting volume, rep schemes, etc) but you could pretty much use the same routine forever.