As your goals are more physique-related, I prefer the push/pull split. A few comments about the one you laid out though:
- Squatting twice/week and deadlifting twice/week is going to be hell on your lower back. Maybe try replacing squats with front squats on one of the days, and deadlifts with light stiff-leg deadlifts on one of the days. Alternatively, you could change it to an upper/lower split… something like:
Day 1: Upper: Bench press, Row, Overhead press, pullups, extensions, curls
Day 2: Lower: Squats, stiff-leg deadlifts, leg press, leg curl, calves/abs
Day 3: Upper: Incline DB press, different row, dips, pullups or whatever, and a tricep and bicep exercise. Or if you really like day 1 just do that stuff again, just showing possible differences. Should probably do lateral raises on one of the upper days, and rear delt raises on one as well.
Day 4: Lower: Deadlifts, front squat, whatever other leg stuff. I just mean one lower day focused around squat, one around deadlift.
Or, hell, take a gander at this thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one
Lots of good examples of bodybuilding-type splits in there, which, if your goals are to have large muscles and be trimmed, is probably the route you should go.
What’s your diet like? I notice you made no mention of it, which makes me think you probably don’t focus on it enough. Assuming you’re busting your ass in the gym, the split you choose isn’t going to make near as much of a difference as your diet is.[/quote]
Thanks for that. I am really curious about splits although I am reluctant to change my routine because I see splits as being more complicated to keep track of. However, I want to grow some muscle and if splits make my body respond better, then that’s the way it is going to have to be.
As far as diet goes:
I guess I am “bulking”. As a 46 yr old, my body has become very efficient with food. A reasonable amount goes a long way. However, since I have been hitting the gym, I now simply eat freely. I have 3 really good meals a day plus nuts (almonds and brazil) to keep me going in between meals. In 4 months, my weight has gone from 175 to 185 but my waist has not expanded. All my shirts are getting tight in the shoulders and chest. All my pants are getting tight in the thighs and butt.
I recently introduce Amino Acids and Creatine as well.
Fish Oil and ZMA have been taken throughout.