Question re: lifting routine?

butterfli7o

Hi all. I just need some opinions please.
I started out doing Stronglifts 5X5 three times a week in the morning before work. Well, obviously as the weights get heavier everything took longer to complete, and I just can't get up any earlier than I already do. I also don't like to be rushed when I'm lifting.

So I changed it up to four times a week, (Mon-Thurs) about a half-hour-40 mins a day, alternating upper and lower body. For example, today I did 5X5 squats (111 lbs) threw in some lunges, and tomorrow I'll most likely do deadlifts and rows.
I guess my question is, does stretching out the routine ruin my progress at all? Or is there anything you think I should do differently?

Should I just wake up at 5am (groan) and do three days of total body instead? Even though the weight I work with is constantly getting heavier and I'm definitely pretty spent when I'm done, I don't feel the muscle soreness that I used to and wondering if I need to amp it up or change something...thanks.

Hendrix7

if you are going that route you may as well just change routine into a proper upper/lower split, instead of trying to mangle a 3 day program into a different schedule, I wouldn't personally want to squat and then deadlift the day after for example as they work the same muscles.

As a complete beginner yes you will probably make slightly slower progress doing the lifts twice per week instead of 3 times but not massively and you can only make the best of what you have.

Day 1
Bench
Overhead press
Rows
Any accessory work you want

Day 2
Squat
Deadlift or deadlift variation
Any accessory work you want


day 1
day 2
day 1
day 2
3 days rest

Even though the weight I work with is constantly getting heavier and I'm definitely pretty spent when I'm done, I don't feel the muscle soreness that I used to and wondering if I need to amp it up or change something...thanks.

I will shamelessly quote my own post from yesterday about this

there is no need to change workouts to "chase getting sore" this is not productive.

Getting sore is not progress, only progress is progress.

Running 1000 metres in a faster time than you did before is progress, regardless if you get sore or not afterwards.

hitting a squat personal best is progress, regardless of if you get sore afterwards.

forget soreness.

Changing routines too often is the reason a ton of people don't make the progress they should do. Bodies do not adapt to routines if you lift 1 extra rep, 1 extra kilo and push yourself that little bit more every session, like you should do. you can make steady gains on the same routine for months if you implement progress properly.

Sarauk2sf

^^I agree with Hendrix re a proper split. I would pop one of the rest days in between the first two days and the next two days.

butterfli7o

Thank you for your help, and for posting your comment on soreness. I just wanted to make sure I have a good split going on the days that I am lifting.