How to go about further recomposition?
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Tagging along . . .0
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Regarding lifting: as I wrote above, I don't see myself doing All pro's anymore come October. It's getting a tad boring to do the same workout day in, day out. So, what program to do next?
I was thinking of Wendlers 5/3/1 in a 3 day per week schedule, but I'm not certain I should shift from a full body to a split routine with the start of a bulk. What would your advise be?
I started with ChaLean Extreme in October, and while I realise that it isn't a "proper" lifting routine, I did progress in the weights used. Then in March I started All Pro's.5/3/1 is an intermediate program and you will not make the same gains that you will on a program more in line with your 'lifting life'. You also need to be really careful at programming the assists, otherwise you just do not have the volume to make the most of the possible gains. A possible alternative would be a 2 day split - either upper/lower or push/pull repeated twice a week - so 4 days. However, I would still lean towards a 3 x a week full body where you can add hypertrophy range assists in.
How long have you been lifting in total?
Also, I prefer 3 days of lifting per week, leaving 3 days for any other workout of choice. I'm not apposed to another full body routine after All Pro's, suggestions?
At the moment I'm still working out from home with my trusted dumbbells. However, I'm approaching the limits of dumbbells for some lifts (42 kg total weight SLDL anyone?) so I'm mentally preparing myself to join a gym again somewhere the upcoming 2 months.
How many days can you dedicate to lifting? You say you only want to do 3 days a week, so this makes your options limited. There are a number of alternatives but any full body would have you doing very similar lifts to what you are now...and often more simplified, such as SL. You could look to do a 2 day split, so you do each 2 x a week. I would not recommend splitting further as you really should be hitting each major muscle group more than once a week. A 2 day split allows more time for assist work than a full body but gives you enough volume/frequency imo.0 -
Lifting for 4 days per week would be less ideal logistically, especially when going to a gym, but still do-able. Are there certain 2 day split routines youwould recommend for a beginner lifter?How many days can you dedicate to lifting? You say you only want to do 3 days a week, so this makes your options limited. There are a number of alternatives but any full body would have you doing very similar lifts to what you are now...and often more simplified, such as SL. You could look to do a 2 day split, so you do each 2 x a week. I would not recommend splitting further as you really should be hitting each major muscle group more than once a week. A 2 day split allows more time for assist work than a full body but gives you enough volume/frequency imo.0 -
Curious to hear response...0
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Lifting for 4 days per week would be less ideal logistically, especially when going to a gym, but still do-able. Are there certain 2 day split routines youwould recommend for a beginner lifter?How many days can you dedicate to lifting? You say you only want to do 3 days a week, so this makes your options limited. There are a number of alternatives but any full body would have you doing very similar lifts to what you are now...and often more simplified, such as SL. You could look to do a 2 day split, so you do each 2 x a week. I would not recommend splitting further as you really should be hitting each major muscle group more than once a week. A 2 day split allows more time for assist work than a full body but gives you enough volume/frequency imo.
So as I see it, there are two main options (and a myriad of choices within them):
1) full body for 3 x a week
2) 2 day split - like a push/pull split or an upper/lower split. I would go with a 5 x 5 format for compounds and a 4 x 8 - 10 format for assist/iso lifts.
I can get back to you with a suggested split if this is the way you want to go. You can also adapt a full body to add more assists in. You just need to play around with the timing of the compounds.
Are there specific muscle groups you want to focus on?0 -
For variations sake I think I would go for the 2 day split, I would really appreciate suggestions! Muscle groups that need some attention are legs and glutes. My squat is relatively weak and the bum could look better :laugh:So as I see it, there are two main options (and a myriad of choices within them):
1) full body for 3 x a week
2) 2 day split - like a push/pull split or an upper/lower split. I would go with a 5 x 5 format for compounds and a 4 x 8 - 10 format for assist/iso lifts.
I can get back to you with a suggested split if this is the way you want to go. You can also adapt a full body to add more assists in. You just need to play around with the timing of the compounds.
Are there specific muscle groups you want to focus on?0 -
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Panda, have you looked at Bret Contreras' Strong Curves program? It might be just what you are looking for.
ETA: here's a link to a 46 page PDF file with pages from he book. It's another 3-4 dy a week full body program.
https://s3.amazonaws.com/StrongCurves/Strong_Curves_Final_Sample.pdf0 -
Hi!
Sorry for the delay.
A 2 day routine could look something like this:
Push A:
BB Bench - flat (5 x 5)
OHP - BB (5 x 5)
DB Incline Bench
Chest Fly
Bicep brocurls
Pull A:
Squat (5 x 5)
Deads (3 x 5)
Cable Row
Lat pull down or Pull ups
Calves (optional)
Abs (standing cable crunch)
Rest
Push B:
OHP - BB (5 x 5)
BB Bench - flat (5 x 5)
DB Incline
Chest Fly
Triceps (overhead cable or skullcrushers)
Pull B:
Squats(5 x 5)
BB Rows (5 x 5)
Face pulls
Lat pull down or Pull ups
Calves (optional)
Abs (hanging leg raise)
Unless otherwise stated, sets/reps would be 3 - 4 sets (depending on time) and 8 - 12 reps (abs can be higher reps at 12 - 15).0 -
No problem Sara, thank you for your input!Hi!
Sorry for the delay.
A 2 day routine could look something like this:
Push A:
BB Bench - flat (5 x 5)
OHP - BB (5 x 5)
DB Incline Bench
Chest Fly
Bicep brocurls
Pull A:
Squat (5 x 5)
Deads (3 x 5)
Cable Row
Lat pull down or Pull ups
Calves (optional)
Abs (standing cable crunch)
Rest
Push B:
OHP - BB (5 x 5)
BB Bench - flat (5 x 5)
DB Incline
Chest Fly
Triceps (overhead cable or skullcrushers)
Pull B:
Squats(5 x 5)
BB Rows (5 x 5)
Face pulls
Lat pull down or Pull ups
Calves (optional)
Abs (hanging leg raise)
Unless otherwise stated, sets/reps would be 3 - 4 sets (depending on time) and 8 - 12 reps (abs can be higher reps at 12 - 15).
If I read it right this routine would consist of an "A" workout day and a "B" workout day? Does the order matter in which the exercises are to be done? The reason I'm asking this question is because for day A you put both the squats and DL's halfway through the routine.
Also, how to deal with progression? Keep something like the All Pro progression? Increase in reps for a fixed number of weeks, have a test day and then increase in weight with a set % or amount. Or would it be more the goal to increase every workout?0 -
You would do the push routine on one day and the pull routine on a separate day. There is nothing wrong with doing squats and deadlifts in the same session. What you can do is swap between squats and deads, from session to session. For example, start off with squats one session and start off with deads the next rotation.0
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Ah, ok. These are 4 separate workout days. Thank you for clearing that up :happy:You would do the push routine on one day and the pull routine on a separate day. There is nothing wrong with doing squats and deadlifts in the same session. What you can do is swap between squats and deads, from session to session. For example, start off with squats one session and start off with deads the next rotation.0 -
Jumping in to learn/follow as I believe this advice is good for me0
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Just a tiny bump for the question above! :flowerforyou:Also, how to deal with progression? Keep something like the All Pro progression? Increase in reps for a fixed number of weeks, have a test day and then increase in weight with a set % or amount. Or would it be more the goal to increase every workout?0 -
:glasses:0
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I'm curious about the progression question too :-)0
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Just a tiny bump for the question above! :flowerforyou:Also, how to deal with progression? Keep something like the All Pro progression? Increase in reps for a fixed number of weeks, have a test day and then increase in weight with a set % or amount. Or would it be more the goal to increase every workout?
Sorry - this keeps being pushed down the main page so we keep missing it.
The objective is to keep progressively loading (either by upping weights or upping reps). I would look to up weights each week, but at a minimum, up reps.0 -
No problem, thanks Sara!0
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Locking to keep track of active threads. Please feel free to PM me of SideSteel to unlock it if you wish to pose further questions, including a link to this thread in the PM.0
This discussion has been closed.