Time to switch things up...?

S

ShaftedTwice

2
I have been on a FBW for about 8 months now without ever switching things up. I can't say that I have been the most consistent about it, but recently I have been making some decent gains, but I'm thinking I might be able to make even better gains. At this point, I'm seriously considering switching to a push/pull routine, but I want to take some advice on if I should do it first and how I should do it. (that's what she said..) :)

Here is what my routine has been for the past month or so, with variations here and there, between incline/decline/flat, grips, db/bb, etc.

Squats/DL
Bench Press
Rows
Dips/Military
Pull-Ups
Iso exercise
Core

Now, the reason why I would like to switch to a push/pull would be to do more exercises on each muscle group per session. But, I would feel like I am overtraining having 5 or so exercises on each push and pull, maybe you guys can help put together something for me?
 
Doin't complicate it.

If you're going to do push/pull, then monitor volume over teh course of the week. Push, rest, pull, rest, push, rest, pull, rest, repeat

If you're feeling beat up, then drop the volume slightly.
 
Ah, see this is why I'm kinda skeptical of doing a split. Is having one body part worked once every four days going to be very beneficial? I think my body is adapting, or has been adapted to the FBW for a while though, on the other hand.
 
Hey man, The thing about going to the split is that even though you dont workout the same muscle as many days of the week you can increase the intensity that you train with in each session therfore getting the desired result.
 
Yeah, very true.. I'm just trying to get a routine going now. How does something like this look?

Squat
Bench
Dips
Military
Fly's
Skullcrushers

DLs
Rows
Pull-Ups
Shrugs
Lat Raises
Curls

*Throwing some corework and lunges in as well

Is this a little overkill for a workout or is this something that I should be looking at? I feel like I am starting all over with a split - don't know too much about what I should be doing. Thanks evo and NBS, going back to noob status here :)
 
ShaftedTwice said:
Yeah, very true.. I'm just trying to get a routine going now. How does something like this look?

Squat
Bench
Dips
Military
Fly's
Skullcrushers

DLs
Rows
Pull-Ups
Shrugs
Lat Raises
Curls

*Throwing some corework and lunges in as well

Is this a little overkill for a workout or is this something that I should be looking at? I feel like I am starting all over with a split - don't know too much about what I should be doing. Thanks evo and NBS, going back to noob status here :)
Click to expand...

Well, the exercises are all great, but it really depends on the volume and intensity at which these are being done. So figure out your goal and what type of periodization you would be using. Push/pull is good stuff, but I would also consider upper/lower as well. You could easily do all of those exercises consistently - if the volume wasn't very high. But, for example, some heavy push days could only be front squats and flat bench, of course, depending on the volume again.

Don't feel like you have to "hit" everything in every single workout.
 
You have so much more upper work than lower. Every four days is fine...just keep your volume and intensity in check as far as upping it or lowering it keep progressing from your previous routine.

And I don't know as if I'd do MP, BP, and dips in the same workout
Press A-MP and inc db press
Press B-BP and dips

I also think you're going to end up doing way more for your chest and anterior delts than posterior delts and back. Throw in some face pulls. Switch lat raises to a pressing day and do a db lateral raise w/external rotations. I'm thinking flys aren't necessary at this point.

You might think about adding in bulgarian squats and weighted back extensions
 
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