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New Split New Muscle Gains

I’ve been on my current training program for some time now. As one of the three programs I absolutely love to do and produces an appreciable amount of gains in muscle mass and strength, I think it’s time for a change.

Has the current routine stopped working? Not necessarily. It’s just a number of factors go into switching body part splits.

  1. Interest. Over time even the most routine animal (me!) can get a little tired of the same ole split after a while. I’ll be returning to it soon enough, but it’s time for a little mix-up.
  2. Patterns. As a creature of habit I’ve experienced great gains in size over the years, but over time patterns start to manifest themselves and my body starts to “catch on.” After a while it starts to feel a little like going through the motions.
  3. Recovery. Because of the inroads of patterns made and the waning interest my body starts to lag a bit on recovery. The same-ole same-ole gets to be taxing and things start to slack.
  4. Focus. A new split gives me the opportunity to shift some things around a refocus my energy in a different sequence. So instead of training back after chest, it’s now front and center.
  5. Experience. I hope by now (at 46 years old and over 30 years of training under my belt) I know what I’m doing and can detect when it’s time for a change. But I will always be a student and hungry to learn more.

New split

So what does the new split look like? I’ve written a little about it before, but here I want to flesh-out what I’m actually doing each day. Group A and B are alternated for each cycle. I usually train five days per week so this routine will rotate on different days each week.

Group A

Day 1: Chest, shoulders, triceps, abs.

Incline bench barbell press 4 x 8-16
Flat bench dumbbell press 4 x 8-16
Feet-elevated push up or flat push up 2-3 x as many as possible

Seated or standing side lateral raise 3 x 10-20
Seated dumbbell press 3 x 8-16
Rope face pull or upright row (optional) 3 x 10-20

Lying triceps barbell extension 3 x 10-16
V-bar press-down 3 x 10-16

Abs.: choose two ab exercises to be superset for three rounds.

Day 2: Calves, quads, hamstrings

Standing calf raise 3 x 10-16
Seated calf raise 3 x 10-16

Bulgarian split squat 3 x 10-12 each leg
Leg extension 3 x 10-16
Leg press 3 x 10-16
Dumbbell Romanian deadlift 3 x 10-12
Seated leg curl 3 x 10-16

Day 3: Back, rear delts, traps, biceps, abs.

Wide-grip pull up 4 x as many reps as possible
T-bar machine row 4 x 10-16
Medium-grip pull-down 3 x 10-16

Bent-over lateral raise 3 x 10-16
Barbell shrug 3 x 10-12

Incline bench dumbbell curl 3 x 8-16
Barbell curl 3 x 8-16

Abs.: choose two ab exercises to be superset for three rounds.

Group B

Day 1: Chest, shoulders, triceps, abs.

Incline bench dumbbell press 4 x 8-16
Incline machine press 4 x 8-16
Push up 2-3 x as many as possible

Machine or one-arm cable side lateral raise 3 x 10-16
Front plate raise 3 x 8-16
Rope face pull or upright row (optional) 3 x 10-16

Overhead rope extension 3 x 10-16
Straight bar press-down 3 x 10-16

Abs.: choose two ab exercises to be superset for three rounds.

Day 2: Calves, quads, hamstrings

Seated calf raise 3 x 10-16
Standing calf raise 3 x 10-16

Single leg press 3 x 10-16 each leg
Leg extension 3 x 10-16
Walking lunge 3 rounds

Seated leg curl 3 x 10-16
Dumbbell Romanian deadlift 3 x 10-12

Day 3: Back, rear delts, traps, biceps, abs.

Close-grip pull up 4 x as many reps as possible
Bent-over barbell row 4 x 10-16
Wide-grip pull-down 3 x 10-16

Rear delt cable lateral raise 3 x 10-16
Dumbbell shrug 3 x 10-12

Dumbbell curl 3 x 8-16
Cable curl 3 x 8-16

Abs.: choose two ab exercises to be superset for three rounds.

*Rest between sets are 60 seconds for large body parts (chest, back, quads) and 30 to 45 seconds for smaller (shoulders, arms, calves, hamstrings).

What’s different

Aside from the obvious (the split) I’m also lowering my reps a tad. Now, this isn’t groundbreaking, but it does reinforce my belief in making small, intentional changes. Since I know my body pretty well at this point there’s no need to make some monumental shift just for the heck of it. I’m from the school of “change only a few things at a time.”

We’ll see how this goes as I’ll post about my results here in the near future. I’m excited to get started on the new split as it’s rekindled my enthusiasm and I’m predicting I’ll only see great results.

Until then, happy lifting!

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Blog Training

The Most Overlooked Training Principle for Muscle Size

I’ll spare you the normal intro B.S. and get right to it. The most overlooked training principle for putting on real muscle size is rest periods between sets. Pure and simple. Maybe you or someone like you is guilty of not following this hallowed rule?

I was for the longest time. When I was younger I was more focused on lifting heavier and heavier. Of course I wanted to get stronger. Who doesn’t? But I was sacrificing more size for strength. I was well entrenched in the strength game. Who could blame me? I was young and enthusiastic to a fault.

Over the years I tried my best to increase the amounts I was lifting and not really paying too much attention to other factors.

I lifted heavy stuff, used some body English, and kept pushing, pressing, and pulling on all cylinders.

Age, pain, and gains

A funny thing happens when you get older. Your joints start having a say in your everyday activity. Knees become a little stiff, shoulders get cranky, and sciatica rears it’s freaking ugly face.

In my thirties I started to clean up my form a bit. Since I wasn’t competing in bodybuilding anymore I felt the consistent and obsessive drive to always improve to be tamed a bit. I could exhale a little and try a few new things in my training.

For a time perfect form did some good, but some of my joints were still holding a grudge. I was still reaping the euphoria of the iron bug bite, but I had to do something to continue the ride.

I went back to my roots. I once again became a student, studied like a school kid, and buried my ego. I went full-on high rep training with short and strict rest periods.

Then the gains came once again.

Get your head straight and gain some muscle

There are several factors that go into muscular size or hypertrophy. Mechanical tension, muscle damage, and metabolic stress are three of the main components. I’ll go into those more into detail in a later post if you want me to, but for now let’s look at what we can do right now to better position ourselves to pack on more muscle.

The key to your training should be to recruit as many muscle fibers as possible in a given muscle group. Furthermore, you should try to fatigue those muscle groups with appropriate time under tension.

To do this you need to do two things. Increase the length of your sets and reduce the rest time between them.

I’ve broadened my rep range from the traditional 6 to 12 over to 10 to 20 reps depending on what movement I’m doing and what body part I’m training. Plus, I’ve cut rest periods down to 30-60 seconds.

So you’ll see with my current training program I’ve checked both boxes.

The results? More muscle mass, better pumps, and nicer joints. You can’t beat that. The only thing you’ll have to give up is your ego, but I believe that fades with age anyways.

***

Let me know in the comments if you’ve tried this with your own training.

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Categories
Blog Training Workouts

My Current Complete Workout (Full Program)

I’ve received several messages from those who wanted to see my current workout in full. Thanks for the messages and here you go.

First a couple of points to be made:

  • I train around five or six days per week. I usually go with Monday, Tuesday, Wednesday, Friday, and Saturday.
  • Each workout is an hour or less. Any longer and I’m not keeping track of rest periods enough.
  • I’m 45 so my reps are higher these days. This has actually proven to be better for muscle mass, for me at least.
  • Rest periods are kept between 30 (for smaller groups) and 60 seconds (for larger groups). Pay very close attention to this. It’s the special sauce in how all this works.
  • I operate my training on an A and B routine. I have two workouts for each day that I rotate on a regular basis. This keeps it interesting.
  • I’m more interested in putting on muscle and reshaping my body instead of building pure strength. These workouts will still get you stronger, but that’s not the main focus.
  • Abs are trained each day except leg day. 3 or 4 sets of crunches and 3 or 4 sets of leg raises.

Group A

Day 1:

Incline bench barbell press 4 x 10-20
Flat bench dumbbell press 4 x 10-20
Feet inclined push up 3-4 x as many as possible

Cross bench dumbbell pullover 3 x 10-15

Wide-grip pull up 4 x as many as possible
T-bar row 4 x 10-20
Medium-grip pulldown 3-4 x 10-20

Day 2:

Standing dumbbell side lateral raise 4 x 10-20
Bent-over rear lateral raise 4 x 10-20
Front plate raise 3-4 x 10-20
Barbell shrug 3 x 10-15

Single arm cable pressdown 4 x 10-20
Lying triceps extension 4 x 10-20
Incline bench dumbbell curl 4 x 10-20
Barbell curl 4 x 10-20

Day 3:

Standing calf raise 4 x 10-20
Seated calf raise 4 x 10-20

Leg extension 3 x 20
Leg press 3 x 20
Walking lunge 3 lengths
Dumbbell Romanian deadlift 3 x 10-15
Leg curl 3 x 10-20

Group B

Day 1:

Incline bench dumbbell press 4 x 10-20
Incline Hammer Strength press 4 x 10-20
Floor push up 3 x as many as possible

Cross bench pullover 3 x 10-15

Close-grip pull up 4 x as many as possible
Bent-over barbell row 4 x 10-20
Wide-grip pulldown 3-4 x 10-20

Day 2:

Seated side dumbbell side lateral raise 4 x 10-20
Seated dumbbell shoulder press 4 x 10-20
Cable rear lateral raise 3-4 x 10-20
Dumbbell shrug 3 x 10-20

Overhead rope triceps extension 4 x 10-20
Dumbbell lying extension 4 x 10-20
Standing dumbbell curl 4 x 10-20
Straight bar cable curl 4 x 10-20

Day 3:

Seated calf raise 4 x 10-20
Standing calf raise 4 x 10-20

Leg curl 3 x 10-20
Dumbbell Romanian deadlift 3 x 10-15
Leg extension 3 x 20
Rear foot elevated Bulgarian split squat 3 x 10-20 each leg
Leg press 3 x 20

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