Split Lifting Days

jacksonpt wrote: »

Will you listen if we talk?

this. you have posted many threads asking for advice, but it falls on deaf ears.

jacksonpt wrote: »

Your body "gets used" to a certain level of intensity. If you continue to increase weight and/or reps, you don't to worry much about your body adapting.

IMO, keep your routine based on a handful of primary lifts. Work each muscle group 2-3x week. Change up your accessory work if you want to change things up periodically. If you choose to do full body 3 days per week, fine. If you want to do push/pull, fine. Upper/lower, fine.

Ultimately though, if you want to get good at something, you'll have to stick with it.

Spot on ^^^

krknobbe10 wrote: »

Yes I do the major lifts like squat and bench and deadlift. But I get what you are saying by the accessory work. I will keep adding muscle but do want to keep it low reps. But I work each muscle group three times a week as of now. I feel the split days work better for me and my time contraints.

Here
http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html

If you want to do a 5 day, that is about the max you should go. You just need to be on a plan of some sort. What is the point of going in there half cocked. Get on a proven plan, stick to it as directed, and profit. You are putting entirely too much thought into what you need to be doing and not enough doing.

It also incorporates different rep ranges so you don't get bored.

You have good advice here. Slow and steady always wins!

Do you have any specific training-related goals?

krknobbe10 wrote: »

Ultimately to build some muscle and lower my body fat %. I don't think I could do the whole bulking cycle then cutting.

Is that not quicker than a body recomp cycle?

krknobbe10 wrote: »

Okay. I am getting addicted to lifting and the results so just thought it would be an idea for my next workouts after I get tired of this plus it would cut out one day of doing just cardio over my lunch.
What would be another way to switch things ups?

Focus on less, focus on quality.

Just so my body does not get used to what I am doing now.

This is one way in-which most people don't understand strength-training. First, let's review the SAID principle or also referred to as the Specificity Principle. The body will adapt to the demands imposed upon. In order to get stronger in something like the Squat, one must Squat, and the body MUST adapt to it (aka get use to it) in order to get stronger. Over-time you can change the intensity of the load used with the Squat so your body continues to be pushed and forces more adaptation (aka progressive overload). Why bother getting stronger in something like the Squat? Why not Squat one week, Clean next week, Front Squat the following week, Deadlift the week after that, Leg Press the following week and then Squat again a month or so later? Because something like the Squat trains all key lower body muscle group, provides some Core activation, and even causes some upper back muscle activation to stabilize the bar. Essentially it covers many muscles group to where if you continually improve your strength in the Squat, you will improve your overall daily function. If you are constantly mixing *kitten*-up, your body won't know what the *kitten* you're doing and you'll go nowhere. The concept of "Muscle Confusion" that BeachBody represents is complete and utter *kitten*.

I'm not saying all you need to do is Squat, that was just an example. But you are much better off training less frequently, and training hard with quality exercises and quality repetitions. I can tell you that I've been training for a while now on 3-days a week and no more than 7 to 8 of the same exercises and I've never looked back to the old days of 4 to 5 days with a dozen or so exercises.

Unless your are specifically training for body-building, you can easily train 3 to 4 times per week and make great gains in strength. I would highly recommend sticking to a trainer with a good background that can help you with your goals or a proven strength training plan such as Beyond 5/3/1, Starting Strength, StrongLifts, etc.

krknobbe10 wrote: »

Ultimately to build some muscle and lower my body fat %. I don't think I could do the whole bulking cycle then cutting.

There. Now focus on that goal and doing things that will help you work towards it

Lifting - Hit each muscle group 2-3x per week. Focus on the primary lifts. Do a couple accessory lifts. Change accessory lifts if you get bored. Give 100%.

Cardio - If HIIT, do it after you lift. If steady state, do it on a different day. Give yourself 1-2 recovery days per week. Recovery days don't have to be off days, they can be low intensity work like stretching, walking, hiking, light running or biking, etc.

Diet - eat at maintnance or very slightly below.