I have been working out for almost 2 years and have made some considerable gains in that time. When I started working out, I weighed 145 lbs. and now I weigh 170 lbs. I'm getting roughly 3500-3700 cals a day and I keep my diet pretty clean.
Since I began working out, I have used a traditional bodyPART split-chest/tris, back/bis/shoulders, squat day, and a day just for deadlifts. I know now, that this routine is useless for most, but I did gain some good size while following it. I have looked through the training database and seen a lot of programs but I think I'm afraid to get out of the "bodypart split" mindset and move on to the movement split.
So I came up with this routine, while focusing on movements more, it still groups some of my muscles together the way I would have otherwise...
Day 1-Upper body pushing Flat bench or decline bench-10x3 Shoulder press-10x3 Dips-5x5
Day 2-Upper body pulling Weighted pullups(pronated)or barbell rows-10x3 Deadlift-10x3 Weighted chinups(supinated)-10x3
Day 3-Legs Back squat-5x5 Lunges-5x5 calve raises-5x5 Cable crunches-5x5
I'm sure this routine has plenty of flaws in it, it was just a thought of mine.
Another question I have is how will the gains compare to my previous bodybuilding routine? I know that everyone is different and it's hard to say, but I just find it hard for myself to believe that I will gain, from this very basic program , more than I would from my previous program. Any input? Thanks a lot.
Hey man, if you had a separate squat day and a separate deadlift day, then you were doing just fine by me. 99% of gym goers don't even do those, as you probably noticed :). If you worked hard on them, then there aren't really much things you could have done wrong. And, I wouldn't call your split traditional.
This is kind of a typical powerlifting routine: Bench/DL/Squat on separate days. I would however change the order of days, so that Squat and DL are separated either by Bench session, or by a weekend break. Furthermore, I would do DL first on pull day, then rows and pullups. Also, calves and crunches can be worked with higher reps. To sum up,
Day 1 - Squat (Legs) Back Squat 5x5 or 10x3 Lunges 5x5 Crunches 3x8-10 Calves 3x8-10
Day 2 - Bench (Upper body push) Bench or Decline Press 10x3 Shoudler Press 5x5 or 10x3 Dips 5x5
Day 3 - Deadlift (Upper body pull) Deadlift 10x3 or cluster singles (like 20x1 with 1 min rest) Barbell Rows 5x5 Pullups/Chinups 4-5x6-8 (do pullups while you can, then switch to chinups)
In my opinion, this a decent setup. You will probably need to have a ligther week after 4-5 weeks on this, either by cutting volume in half, or by dropping the work weight by 20-25%. You can try different ways of progressing with weight. Some ideas are:
Add reps to 10x3 exercises, until you get 10x5; then increase weight and do 10x3 again (Waterbury's ABBH approach). Similarly, if you can do 5x5 with a set weight, add 5kg more next time, and you may only do something like 5/5/4/3/3. Stick with it until you can do 5x5 with that new weight relatively easy, and then increase again ("Classic" 5x5).
Start at about 85-90% of percieved max and work up to new PR (or PRs) over the course of a few weeks. Then go back down again and repeat. So if you think you can do 10x3 with 100kg, go 90, 95, 100, 102.5, 105(very hard), 95, 100, 105 etc. every week (Linear cycling).
Start with 8x3 and 4x5 and add sets for a few weeks, while keeping the weight constant. Add one set only if you've been able to do all the reps previous week. You may end up doing say, 12x3 and 7x5. Then cut volume to 5-6x3 and 2-3x5, and try adding weight to the bar every week (Accumulation/intensification).
I think this should keep you busy for a while. Good luck.
Another question I had is if I wanted to (on bench day) do 2 exercises instead of one, could I do, let's say, flat bench 5x3, then move to incline dumbbell press for 5x3, instead of doing one exercise for 10x3?