training shakeup

[BigDawg]

i decided to try a new routine to shake things up. i went from a monday,tieday and thursday routine to a one bodypart per day schedule monday thru friday for a few weeks. it was a nice break and my body responded but i think it was too much of a jolt for recovery system doing more volume per part for too many days on in addition to the martial arts training. i have switched to the same old routine but doing mon and tues with weds off and thurs and fri with the weekend off doing the same bodypart on monday again on friday and starting the next week with tuesday's bodypart done monday and then again on friday and the following week thurday's parts are done mon and fri so every three weeks one bodypart gets hit twice in one week. gonna give it a few weeks and see how i like it. any thoughts?

[3sweeties]

Re: training shakeup

What are your training goals? It doesn't seem like an efficient set up if I understand what you've written.

[deepsouth]

Re: training shakeup

I have to train 5 days a week or I'll go nuts- layout the routing for this 4 day plan you have if you don't mind

[BigDawg]

Re: training shakeup

Aiiight. here is what i was doing for the countdown to the isshinryu world championships and got into really nice shape, decent size and fairly lean:

modified HIT plan:

Monday: Chest, Tris and Bis:
Typical workout would be Hammer Incline machine for 2 or 3 warmup sets and then 1 set to failure, perhaps a few rest/pause reps or drop sets. Then pec dec for 1 nice warm up and again 1 set to failure with drops or rest/pause and finish up with db benches or benches. can't go heavy due to shoulder so i save these for last and pump the hell out of the chest with minimal delt involvement. Then triceps. Pushdowns, incline extension, and finish with either dips or i arm rope extensions, again warming up the muscle and i intense set to failure and beyond then biceps for preachers, bb curls and either concentration curls or hammer curls.

Tuesday i'd do back and delts:
1 arm Hammer rows after a few warmups for 1 set to failure and then on to chins, followed by shrugs, and then hypers. Delts were machine press, again due to bad shoulder, cable or db laterals, front raise and reverse pec dec and maybe upright rows to finish. same 1 set to failure and beyond.

Thursday i'd do legs:
Leg extensions, seated leg curl, either squats, hacks or leg presses finishing up with calves doing two exercises for those, all with same warm up and 1 set to failure.

I got a lot stronger and got up to almost 300 on the incline presses, 800 on the leg presses and 205 for the 1 arm hammer rows but joints started to get a little beat up. while i was doing this split i had decent energy and recovery and no problem getting to the gym.
I took a break and decided to keep the intensity by substituting volume and slightly less weight than the previous set-up. i'd do one bodypart per day monday thru friday and use 4 exercises or so for 5 sets a piece and by the beginning of the second week the weights and reps were dropping and i literally had to force myself out of bed to go the gym, i had zero energy and was falling asleep on the couch by 8PM. I also teach and train martial arts 3 nights a week and do cardio on my off days from lifting. i have gone back to the HIT training and feel better already, muscles look and feel fuller and stronger and i have a lot more energy. perhaps with the other activities this is the plan i need to utilize to obtain the condition i had for charlotte this summer.