Six Months In, Too Early To Change Routine?

[Ross1961]

Hi all
been back training six months after more than 20 years off [now 56] and currently training Mon/Wed/Fri, being new I was advised to do a full body routine that has been adapted or changed every now and then.
I am currently training as below but am finding there's so much to get through I'm racing to complete in an hour and half, so not giving it 100%.

Squats 3x5 + 1x20

Dumbbell rows 2x8 + 1x15

Bench press 3x5 + 1x15

Dumbbell side laterals: 2x15

B/bell military press: 3x8

Lat pull downs: 3x10

D/bell shrugs (27.5kg d/bell x2) neutral/hammer grip: 2x20

Barbell curl
1x10 wide grip ... put bar down rest 10 seconds ... 1x as many as you can with a narrow grip, hands nearly touching ... bar down rest 10 seconds ... 1x as many as you can, this time with your normal and strongest hand width grip. This x 3

Rest time between sets 120-210 seconds

Barbell curl I've been doing 10 wide grip, 10 close and 10 normal width x 3 so 90 reps in total, had the smallest bicep measurement on UK-M got the smallest on here now

Is it to early to think about doing something else? I think if I did less I could do more if that makes any sense,

Thoughts/advice much appreciated guys.

 

[Greedy Ben]

I'd split it up to push/pull/legs or base each session on a couple of main compound lifts then some accessory work.

20 reps squats 3x a week is beyond sadistic!

 

[G-G]

Your routine isn't great, so yes, I'd change it, but what you have to realise is it's really not the routine that makes changes, it's the work you put into it. You say yourself you're not giving it 100% so you can only expect sub par results.

I agree with Ben up there, a push pull legs is a good routine, however if you want to stick to a more full body routine, maybe look at adding a bit more legs in. I'd advocate adding a hamstring focussed lift on squat days and then alternating with deadlift and a more quad focussed "isolation" next time round. Infact, not sure if it's still about but google Total body training routine or TBT, it's what I used when starting out and was a good-un. Even after a decade of training and learning I still think it's a good routine.

Also, drop the lat raises and concentrate on pressing. It's unrequired fluff at your stage (to be fair, I think they are fucking pointless full stop)

 

[Deleted member 13979]

Hi all
been back training six months after more than 20 years off [now 56] and currently training Mon/Wed/Fri, being new I was advised to do a full body routine that has been adapted or changed every now and then.
I am currently training as below but am finding there's so much to get through I'm racing to complete in an hour and half, so not giving it 100%.

Squats 3x5 + 1x20

Dumbbell rows 2x8 + 1x15

Bench press 3x5 + 1x15

Dumbbell side laterals: 2x15

B/bell military press: 3x8

Lat pull downs: 3x10

D/bell shrugs (27.5kg d/bell x2) neutral/hammer grip: 2x20

Barbell curl
1x10 wide grip ... put bar down rest 10 seconds ... 1x as many as you can with a narrow grip, hands nearly touching ... bar down rest 10 seconds ... 1x as many as you can, this time with your normal and strongest hand width grip. This x 3

Rest time between sets 120-210 seconds

Barbell curl I've been doing 10 wide grip, 10 close and 10 normal width x 3 so 90 reps in total, had the smallest bicep measurement on UK-M got the smallest on here now

Is it to early to think about doing something else? I think if I did less I could do more if that makes any sense,

Thoughts/advice much appreciated guys.

why so long between sets?

 

[Ross1961]

Cheers for speedy replies, appreciated.

I was a little conscious of not giving all body parts full attention worrying about having to train everything every session, I will have a look into push pull legs though not 100% what that is [I'll search]
I train at home and have a rack, weights, dumbbells, hack squat [not sure about this] so can do most basic exercises. Not got anything to do any other leg work other than squats, gonna knock something up for calf raises etc maybe get another bench with a leg attachment etc but will have to wait for this

 

[G-G]

Cheers for speedy replies, appreciated.

I was a little conscious of not giving all body parts full attention worrying about having to train everything every session, I will have a look into push pull legs though not 100% what that is [I'll search]
I train at home and have a rack, weights, dumbbells, hack squat [not sure about this] so can do most basic exercises. Not got anything to do any other leg work other than squats, gonna knock something up for calf raises etc maybe get another bench with a leg attachment etc but will have to wait for this

Push pull legs is pretty much exactly what it says on the tin.

Push session (bench press, overhead press, triceps etc)

Pull session (rows, pull-ups etc and perhaps deadlifts)

Legs (erm, do legs)

That said, that's only hitting body parts once a week with your current routine, Which although fashionable (although I personally think not optimal) may also be just right for someone returning after a 20 year break. Personally I endorse frequency over volume if you can hack it

 

[Ross1961]

Push pull legs is pretty much exactly what it says on the tin.

Push session (bench press, overhead press, triceps etc)

Pull session (rows, pull-ups etc and perhaps deadlifts)

Legs (erm, do legs)

That said, that's only hitting body parts once a week with your current routine, Which although fashionable (although I personally think not optimal) may also be just right for someone returning after a 20 year break. Personally I endorse frequency over volume if you can hack it

Should I carry on as I am? I am seeing results but more where I enjoy the exercise I do try and give everything to the routine but with 8 exercises covering all body parts I'm tiring half way through, not giving 100% is because I'm getting knackered, not through lack of enthusiasm. Me still learning thought if one day I was hitting chest and triceps the training would have been more intense than hitting everything everyday, but that's a novice's point of view, I do get where you're coming from when you say "only hitting body parts once a week ".
I guess training four days won't make a lot of difference to someone my age and not using?

Thanks for the advice and taken on board

 

[Sjundea]

why so long between sets?

2-3.5mins is hardly long between sets imo.

 

[Raisin]

If you dont enjoy it and not giving it 100% then change it. You have to enjoy it or whats the point?

Swap to a routine you enjoy that still hits all the bodyparts. Give 100%.

 

[G-G]

Should I carry on as I am? I am seeing results but more where I enjoy the exercise I do try and give everything to the routine but with 8 exercises covering all body parts I'm tiring half way through, not giving 100% is because I'm getting knackered, not through lack of enthusiasm. Me still learning thought if one day I was hitting chest and triceps the training would have been more intense than hitting everything everyday, but that's a novice's point of view, I do get where you're coming from when you say "only hitting body parts once a week ".
I guess training four days won't make a lot of difference to someone my age and not using?

Thanks for the advice and taken on board

If your knackered half way through then one option is to reverse the order of things on alternate sessions.

Have a search for a routine called 5/3/1 it's a good introduction

 

[Deleted member 13979]

2-3.5mins is hardly long between sets imo.

Do you get more muscle growth of you take longer between sets?I take about 30 to 60 secs

 

[Sjundea]

Do you get more muscle growth of you take longer between sets?I take about 30 to 60 secs

If you're lifting heavier and hard I need a lot longer than 30-60 seconds to recover and be able to give next set optimum effort. Certainly on compound movements such as bench, squat etc.
If doing pump work such as tricep Pushdowns then shorter rest periods are fine.
I

 

[J160885]

You could try switching to an upper/lower split, I personally train chest/back/shoulders and then legs/arms .

2.5 to 3 mins i would consider a fair while for a more "bodybuilding" orientated routine?

 

[Don]

why change from a full body to a bro split? if you hit full body 3 times a week think about how much stimulation you are getting rather than a "split". also try if time is an issue upper/lower. training 4 x a week. Some of the best bodybuilders built size & strength on this Reg Park,Steve Reeves...etc. Look also int Abbreviated training. why spread your energy over many exercises & sets? utter rubbish.

 

[Ross1961]

Just keep it simple for a push pull legs.


SQUATS
LEG PRESS
SLDL
LEG EXT

BENCH
LOW INC DB
DIPS
FLYS
SKULLS

DEADLIFTS
T BAR ROW
CHINS
CABLE ROW
HAMMER CURLS


Can add extra arms, calves and delts in as and when.

Can’t get much more simple. Try and beat your weight or reps each new session. If you’re tired and you can’t for one session drop the weight and do more volume.

Long as you’re working hard at it it’ll work.

Many thanks for that, will look into doing this but will struggle a little with the leg exercises [obviously can do squats and I've got a hack press but nowt else], rest should be fine

why change from a full body to a bro split? if you hit full body 3 times a week think about how much stimulation you are getting rather than a "split". also try if time is an issue upper/lower. training 4 x a week. Some of the best bodybuilders built size & strength on this Reg Park,Steve Reeves...etc. Look also int Abbreviated training. why spread your energy over many exercises & sets? utter rubbish.

Kinda hit a plateau mate, trying to put everything I've got into it but gains have slowed down, be honest been struggling to add any weight which was why I was looking into doing something different. Full body has worked well up to now and gains have been amazing the last 6 months, slowed down now though so attacking things in a different way may kick start them again

Cheers for all the input everyone, all taken on board