at present I'm following the following 3 day a week full body routine. Mon, Weds and Friday are weights days. alternating between two different workouts: A 10x3 Squats 10x3 Bench 10x3 Deadlift 10x3 Millitary Press Pullups - as many as i can do in sets of ten decreasing until i can only do 2 b 10x3 Squats 10x3 Bent over rows 10x3 S L Deadlifts 10x3 DB shoulder press Dips - same method as for pullups the other two weekdays i do core work which mostly consists of weighted hanging leg raises. reverse curls and various planks. Every weekday i cycle 5 miles into work and 5 miles out Monday and Thursday evenings is kung fu training - monday is an hour and a half and thursday is 3 hours Wednesday is normally HEMA night but that looks to be knocked on the head for a bit due to circumstances beyond my control. Saturdays i do pad, sheild and heavy bagwork with a traing partner. anyways - my goals are mainly orientated around strength rather than bulk - it's mostly for MA and health that I train. I have about 40 mins to spend in the gym so i'm wondering whether I would be better aiming for a split routine. Something along the lines of Back/biceps chest/tris and legs/shoulders. It's just doing the full body i don't seem to have time to work an area as hard as i'd like. I'm going to try and sort out a draught programme over the weekend but in the meantime, any thoughts?
are you doing three sets of 10, or 10 sets of three in each exercise? i would say if your goals strength doing squats bench and deadlifts three times a week would be counter productive, between weights cardio and class your probably not getting enough rest to really make gains in strength,
Sorry for the confusion 3 sets of 10 reps - I tend to fill out the training log in a bit of a rush at work. That's pretty much what I was thinking which is why i'm considering changing to a split so that each are gets worked once a week, albeit with a bit more volume. I intended to put a programme together over the weekend but got sidetracked. I'll get to it this weekend.
'd split it by movement rather than by body part. Something like: Overhead press,assistance Squat: assistance Deadlift: assistance Bench, assistance. Cycle through them so you do 3 workouts a week or combine them so ydo 2 workouts with to movement patterns ore workout. That's how I'd do it.
I like the sound of that. I've got two weeks before i go on holiday away from the gym and get a rest week so I'm going to play with this until then and then make a decision. I'd split it as Shoulder press day because it's my favourite and i need a cheer up on mondays. then deadlift day just to keep the push days seperate. then bench day. always try and keep squat day on a friday as i don't have to cycle or do much kung fu for the next two days.
tried shoulders today Shoulder press warm up - 2x10 reps at 35kg 3x8 at 45kg 3x3 at 55kg assistance pendlay rows 3x10 at 45kg 1. lat raises 10 with 12kg 2. front raises 10 with 12kg 3. rear flies 10 with 12kg did 1,2 and 3 then rest x3 chin ups to exhaust - after this only managed 32 finished with a few planks and stretches as is my way.
Right for the bench press day warm up - 2x10 benches @ 45KG 2x8 @ 60 kg 2x6 at 65kg 2x4 at 70kg assistance incline DB 3 x10 @ 20kg each hand flies - 3x10 @ 15kg each hand cable pull overs 3x10 35kg cable pull downs 3x10 45kg dips 4x10 press ups to exhaustion - managed 28. stretches and some planks and v sit ups
Squat day,, oh the dreaded squat day 2x10 squats 60kg 2x8 squats 80kg 2x6 squats 100kg 2x4 squats 120kg 2x3 squats 130kg 2x3 squats 135kg 3x10 lunges each side with a 35kg barbell on shouldrs 3x10 calf raises at 56kg 3x10 hamstring curls @ 45kg 3x10 extensions @ 35 kg 3x10 glute raises i officially have bambi legs at the moment
Deadlift day yesterday, 1x10 reps at 45kg 1x10 reps at 55kg 1x8 reps at 85 kg 1x6 reps at 105kg 1x4 reps at 115 kg 3x2 reps at 120kg assistance single arm rows 3 x10 reps at 30kg 21's - 3 reps with 20kg weight pullups to exhaustion - managed 44 planks and v sits stretches going to run through these programs for the rest of the week - then this will become my regular routine after my holiday. Unless anyone has any suggestions for changes.