How's this Split Routine?

[HalflifeDivided]

I've pretty much jumped back into lifting again after taking about 2 years off.

I'd consider myself an intermediate, as I've familiar with the techniques and have been on and off lifting for about 10 years.

After combing around the internet looking for an interesting routine, I ran into this site's suggestions.

http://www.bodybuilding4u.com/3-way-split-workout.htm

How does this 3 day split stack up? I've pretty much been on it for about 2 weeks now, and i've felt good doing the routine. My only concern is the Back/Chest being done on the same day. Usually a No-No right? What do you all think? Any other suggestions?

Thanks.

 

[KoolDrew]

Most people, especially naturals, would be much better served with a routine with more frequency with less volume.

And you've taken two years off... you're not an "intermediate." Treat yourself as a beginner and work on building your strength back up in the main compounds lifts. Worry about the other stuff once you've built them back up. You'd be fine with a 3x a week full body routine covering just the basics (squat, bench, row, deadlift, maybe some ab work) with simple progression.

 

[SociallyChallenged]

You are not an intermediate if you're coming back after 2 years. You are a beginner oncemore. As brikis said, you need to start with basic compound lifts. Splits are a bit silly if you're looking for functional strength, but if your goal is aesthetics, you'll be fine.

 

[brikis98]

You are not an intermediate if you're coming back after 2 years. You are a beginner oncemore. As brikis said, you need to start with basic compound lifts. Splits are a bit silly if you're looking for functional strength, but if your goal is aesthetics, you'll be fine.

 

[alkemyst]

split is fine. Most here will cry you have to be doing SS/SL/blah blah blah to get strong.

Do whatever gets you coming back each workout.

 

[SociallyChallenged]

Lmao. Kooldrew was the original brikis with good advice

 

[coreyb]

split is fine. Most here will cry you have to be doing SS/SL/blah blah blah to get strong.

Do whatever gets you coming back each workout.

most people recommend SS because it works well, very well. most people end up coming to that style of training after crappy results with bodybuilding style workouts.

 

[SlitheryDee]

I don't like the idea of doing squats and deadlifts on the same day. Whichever one you do first is going to fatigue you to the point of interfering with the other.

I don't like how the muscle groups are split up either. I prefer combining chest with triceps and back with biceps, but that's probably not a huge issue in the end.

 

[coreyb]

I've been doing squats and deadlifts on the same day for months. Raising the weight every workout....I see no problem there unless you're a pussy.

 

[SociallyChallenged]

I've been doing squats and deadlifts on the same day for months. Raising the weight every workout....I see no problem there unless you're a pussy.

...or unless you have the genetic predisposition toward severe neural fatigue. Some people can't handle both movements in the same day. Those lifts put a huge strain on the central nervous system and a fair amount of people can't handle that. I am one of those people. On a normal training program, I border on CNS fatigue about 8 weeks into it, while most can go 10-12 weeks. For this reason, I would make sure to squat and deadlift on separate days. I could definitely do both, but it would slow my gains and affect my everyday life if I tried to do it on a regular basis.

 

[KoolDrew]

A beginner would be fine with doing both in the same workout as they wouldn't be near strong enough to stress themselves beyond their ability to recover. As you get stronger, generally something will have to give. Either by doing them on separate days or doing them on a light squat day (madcows 5x5 for example).

 

[coreyb]

yeah, that's my point. a beginner can't do heavy enough weights to even overtrain.

 

[coreyb]

SC, how are you able to determine that you are bordering on CNS fatigue 8 weeks in anyhow?

 

[alkemyst]

You can easily overtrain even as a beginner. Signs of overtraining are constant fatigue, insomnia, night sweats, getting sick, etc.

 

[SociallyChallenged]

SC, how are you able to determine that you are bordering on CNS fatigue 8 weeks in anyhow?

Some fairly obvious symptoms of CNS fatigue are lethargy, stalling of weight used in lifts, lack of mental clarity, etc. Just imagine constantly feeling like you haven't slept well and are completely unmotivated. If you're on a program that incorporates lifting to failure, this can happen very quickly (in about 8-10 weeks). Typically most programs incorporate a week off after about 10 or 12 weeks to avoid this from happening. The week off is great because you come back stronger and rejuvenated.

 

[kalrith]

And overtraining doesn't only involve moving heavy weights. I overtrained during my freshman year in college. I was lifting 5 days per week, cycling 3-4 days per week, and doing martial arts 2-3 days per week. I wasn't lifting heavy weights, but I was doing more than my body could handle.

I had most of the afore-mentioned symptoms plus a resting HR of 85-90. After a week or two off, I felt great and was able to get back into the gym again although I cut back on things a bit.

 

[SociallyChallenged]

And overtraining doesn't only involve moving heavy weights. I overtrained during my freshman year in college. I was lifting 5 days per week, cycling 3-4 days per week, and doing martial arts 2-3 days per week. I wasn't lifting heavy weights, but I was doing more than my body could handle.

I had most of the afore-mentioned symptoms plus a resting HR of 85-90. After a week or two off, I felt great and was able to get back into the gym again although I cut back on things a bit.

Ah, yes, the good old quantification method. A significantly increased HR is also indicative of overtraining. I like to measure my baseline HR every day so, if I'm feeling like crap, I can measure it again and see if I'm bordering on overtraining. Typically I'll do this after I've been on a program for over 6 weeks, just to make sure I'm in the clear.

 

[MJinZ]

And overtraining doesn't only involve moving heavy weights. I overtrained during my freshman year in college. I was lifting 5 days per week, cycling 3-4 days per week, and doing martial arts 2-3 days per week. I wasn't lifting heavy weights, but I was doing more than my body could handle.

I had most of the afore-mentioned symptoms plus a resting HR of 85-90. After a week or two off, I felt great and was able to get back into the gym again although I cut back on things a bit.

That's a lot of working out...

IMO 3 days a week is plenty for maintenance and 5 or 6 days is only for growing phase.

Back day
Chest day
Leg and core day

 

[kalrith]

Yeah, that was back when I didn't know any better. Not that I know a ton now, but at least I have some good resources and am on the right track.

The worst days were Tuesdays and Thursdays. I would ride my bike to my friend's house to lift weights. Then I would ride to my martial arts school. Then I would ride back to the dorms where I was living at the time. It was about 13 miles of cycling, 1 hour of lifting, and 1 1/2 hours of martial arts.

I don't really know why I thought that was a good idea, but at least I can plead immaturity since I was only 18 at the time.

 

[coreyb]

I can't relate at all to this overtraining issue. It seems to me if you're getting lots of rest, food and training properly it's actually very hard to overtraing as a novice or even intermediate. I've been on SS for 4 months now, havn't missed a work out or taken a week off and I feel fine.

 

[coreyb]

I'd have to wonder how your weight gain was doing while you started to enter "overtraining"? I've started to feel shitty after a weekend of no sleep and drinking and all I'd have to do is drinking a shit ton of milk and steak and I'd be fine in a day or two.

 

[SociallyChallenged]

I can't relate at all to this overtraining issue. It seems to me if you're getting lots of rest, food and training properly it's actually very hard to overtraing as a novice or even intermediate. I've been on SS for 4 months now, havn't missed a work out or taken a week off and I feel fine.

It's not hard to overtrain your nervous system. It may be a bit more difficult to overtrain your musculoskeletal system. Protein synthesis and recovery might be fine, but the recovery of the CNS is much slower. You can also overtrain your connective tissues, resulting in muscle strains and tendinitis.

 

[coreyb]

How do you overtrain if you're doing a low volume program like SS though? I can understand overtraining if you're really strong and pushing good weight, or you're doing a lot more then just a barbell program.

I can't remember where, but I've read Mark Rippetoe saying that it's not really possible for a novice to overtrain if he's following the program properly. That's all I'm saying.

 

[alkemyst]

because you are following a program....most novices put together there own or decide because someone says do 5x5 of something 10x10 must be better.

Your points on eating and sleeping properly are another spot (esp sleep) many neglect.

 

[MJinZ]

because you are following a program....most novices put together there own or decide because someone says do 5x5 of something 10x10 must be better.

Your points on eating and sleeping properly are another spot (esp sleep) many neglect.

5x5 is completely useless if you're not using heavy weights (heavy to you, ie: not far from your max) though...