My Routine, How does it compare?

Hi All

Was in the gym today, and watching how some of the "bigger" guys were training...
And sooo I got to thinking what you vets would think of my routine and what sort of training you guys did?

I try to follow a push/pull/legs split:

Day One:
"Push"

4x10 Flat Bench
4x10 DB press
4x10 Fly's

4x10 Military Press
4x10 Rear delt machine
4x10 Plate raises
4x10 lateral raises

4x10 CG Bench
4x10 Dips
4x10 Skull Crushers

Day two:
"Pull"

4x10 Pull ups
4x10 Bent over Rows
4x10 Deadlifts

4x10 Lat pull downs (V-handle)
4x10 preacher curls
4x10 EZ curls

4x10 DB curls
4x10 Shrugs

Day three:
"Legs"

4x10 Zercher squats
4x10 leg press
4x10 Lunges

4x10 leg extensions (or as I prefer Uncle F@#kers)
Super set with
Straight Leg dead lift

4x10 Seated calf raises
4x10 Standing calf raises

Every workout starts with 20min on the elliptical HIIT (per se) 1 min active rest followed by 1 min all out balls to the wall I can barely breathe

And each workout ends with 4x25 KB swings, I try minimize rest but am rather broken by the time I get to this point.

I throw abs in here and there but have no specific routine for them.
I work 3 days on, then 1 day off.

And that's how I train... Any input? How do you guys do it?

I have never found this kind of split to very effective. But i guess thats because I am not a fan of 3 day split programs. I believe in training and focusing one 1 or 2 muscles per day. Really hitting it hard, and then allowing it to have time to rest and recover. So i always have a 5 or 6 day gym program. Depending on off/on season.

What is your goal?

The longer you train, you will start to listen to your body, and train more instinctively. Sticking to a blue print, but not a rigid step by step routine.

My Goal changes as i do

I have been training properly for just under 2 years (closer to 5, if you count all the time wasting i did)

I've always been intrested in 1 major muscle per day, but also worried that its not enough to spur on growth...
Perhaps il give it a try some time...
Thanks for the insight!

Muscles don't grow while you train.
The goal is to minutely tear the muscle fibres. And then with all the proper nutrition en supplementation you get in, repair those muscles. Thus allowing them to grow. So to me it just makes sense. Focusing on less muscles groups per day=muscles gets worked harder. And as you will only be training that muscles properly again in +- 5 days or so, allowing it to recover effectively.

MA posted a article the other day in conection with training one muscle and allowing a week to rest that muscle before retraining ....use the search function to find boet

Will have a look man!

Check this article out. Some good advice from Chris Aceto. I'm can't remember what Mike is referring to hmmm.

Thanks Ma

That's what i managed to find...

I think it looks good! And will try perhaps as i start PCT.

How do you rest with this sort of training... Saw FIllet commented he does 1 day on 1 day off?
or hit the entire body then have a rest day? or follow the muscle group a day but stick to 3 on 1 off?

Possibilities are endless i suppose, and sure its very individualized... So the question is, how would you recommend i start this split?

The article states no more than 2 consecutive days... seems overly infrequent

Its like my mate said:
"rest day? Where is this 'rest' muscle and how do i train it?" :lol:

It really depends on the individual - how intense your training is and how long it takes you to recover. I have never found lifting more than 5 days a week to produce better gains. Rest is important to grow. If you are not training to failure or doing workouts aimed at just getting a good pump you can probably train every day and still recover just fine, but you won't maximise hypertrophy or strength gains.

The common 5 day split that works for most guys who are at an intermediate level of training is a day for legs, chest/triceps, back/biceps, shoulders, and then an arms days with maybe some abs or calves thrown in. Choose your 2 rest days for the days when you need them most. If a muscle is still very sore then don't train it - only very light just to pump blood into the muscle which will help with recovery. If you think you can lift 7 days a week while training optimally add in more sets of heavy deadlifts and squats and you will quickly change your mind.

I currently train 4 times a week and couldn't possibly get another day in or I would break. But my training is more strength orientated. On cycle I do 5 days a week, 2 rest days. Cardio on rest days only usually.

Muscleaddict wrote: Check this article out. Some good advice from Chris Aceto. I'm can't remember what Mike is referring to hmmm.

Thats the one .......

Another factor influencing recovery is training frequency. For the most part, I believe you have to train a muscle once every 5 to 8 days. In general, if you train a body part more frequently – say training chest every fourth day, you won’t grow due to overtraining

Okay Awesome

Really appreciate the input and will adjust ASAP