I like full body routines, and have never liked it when I have tried going back to splits. Right now, I do the Project Swole, 3x5 routine: http://www.projectswole.com/weight-t...ngth-training/
I love going to the gym and lifting, but am getting a bit burned out on my routine and want to change it up.
Right now I am doing Back/Bis, Legs, Chest/Shoulders/Tris.
Does anybody do a three day split (M, W, F) with Grok influenced lifts? Maybe a full body workout each day instead of focusing on single groups?
I'm also in the same boat of suffering long term lifting blues. Here's my current 3 day split it's short simple and to the point. I've been limiting my lifting to this and maybe a few secondary exercises if I feel like it.
I start off with Pavel's joint mobility program, usually takes me about 15 to 20 minutes.
95 lb bar
Stiff Legged Deadlift
Back Squat Goodmorning
This is done in complex fashion bar doesn't touch the ground until the set is complete. Rest between rounds is 1 minute
Rounds look like this 6 of each, 5 of each, 4 of each, 3 of each, 2 of each, 1 of each
Sometimes I go
3,2,1 - 3,2,1
I did "New Rules of Lifting" for about 2 years, off an on. Great program - emphasizes multi-joint functional lifts. Set up for 3x per week but you can vary that. You progress through a variety of 6 to 8 week programs. It uses a variety of exercises and pacing (intensity) to emphasize fat loss, strength gain, hypertophy, etc. at different phases of the program. I'm now on to Crossfit, because I love learning the oly and power lifts and the group setting. But NROL was/is a fantastic full-body lifting routine.
If you are tired of going to the gym it is the first sign of going to often. (overtraining)
I go once a week and can't wait to get there.
Thanks for the suggestions - I am gonna give project swole a shot.
M - Squat, Bench, Deadlifts, Standing Overhead Press
W - Hill Sprints
F - Power Clean and Press, Weighted Dips, Weighted Pullups
Here's a fun split to try:
Day 1 - Deadlifts, hang cleans, pullups
Day 2 - Pushups or bench press, dips , military press or handstand pushups (depending on your strength level)
Day 3 - Jump squats, lunges, farmers walk
Rest day or recovery workout in between each day i.e. yoga class, biking, hiking, jogging (I know, I know...chronic cardio yada yada)
"In theory, theory and practice are the same. In practice, they couldn't be more different."
"You can have anything you want, but you can't have everything you want."
My blog: http://www.AlKavadlo.com
The only thing is that I don't like to see Olympic lifts recommended unless the person either knows how to do them or is willing to learn first. Although it's not necessary, I like to see some form of heavy squatting or front squatting at least once a week.
I like to throw heavy things over my head and catch them for fun.
We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999