New routine

[XXLTank]

Here's my new routine.

Workout 1
- squats
- bench
- rows
- underhand chins
- weighted cruches

Workout 2
- military press
- power cleans
- weighted dips (wide grip)
- chins (wide grip)
- grip work

One workout every 2-3 days, alternating between the two. 4 sets of 6 reps (inc. 2 work sets at 50% & 75%).

What do you think?

XT

[hulkmuscle]

So, it's actually 2 working-weight sets, with 2 warmups beforehand (50% and 70%)? Sounds rational for a mass-building sequence.

Some people might not respond to squatting every 4-5 days, as opposed to once a week, but it's worth investigating.

[optimusx]

Personally I think it's a tad overkill. You'd do better to break it up to 3 routines and do it every 2-3 days. The only reason I say that is because you're hitting the same muscles every 2-3 days because most of your exercises are compound motions. Larger muscles like quads and such need more than 2-3 days after a good workout to recoup.

From your list I'd probably break it down so that workout one hits Quads and Back, workout two chest/shoulders, workout three Hams/Calves/arms.

Since I'm not familiar with your training history/current build/goals, it's hard to really nail down a specific answer. But from just looking at this schedule I think you're probably going to overexhaust yourself.

Just my two cents.
Scott

[dallasmsl]

I have to agree with Scott. Break it up a little if you can giving your muscle groups more of a rest between training.
Just an opinion
dave

[XXLTank]

I've mainly been doing a 3 day split but wanted a change. I haven't been able to get the gym as regularly as possible recently so I thought this set-up would help.

So far my weights have gone up with each week quite dramatically - I'll see how it goes and give it at least a month.

[brent]

I thought it sounded like a good workout, but I'd listen to Scott. There is no debating someone with that sort of growth! Also, I wouldn't want to fight someone with a good 60 pounds of muscle on me!

[buffdoc]

It has alot of compound movements which in general is good. Whether you can tolerate that intensity of training depends on a large degree to your genetic disposition. If you have trouble gaining weight and mass and are naturally rather thin and lean (aka more of a hardgainer), I think it is to much; however, if you gain weight easily, if may be OK for a couple of weeks but then back off.

[Lucas88]

XT,

I agree with a lot of what's already been said but want to add my two cents:

Whether your body can handle this type of routine also depends on the intensity of the workouts. If you're going full out (which is the best way to make a muscle grow), you're going to burn out. What I'd recommend (and this from someone I know in the training industry that has had some pretty impressive results) is, to work body parts on a single day and not both (that is, do all your chest and upper back work day one and your legs, lower back, shoulders and arms day two, or some mix that works for you). That gives each muscle group almost a week to recover from an intense workout if you're looking for growth.

As far as abs, I like a different approach to what some of the guys on here are doing. I work abs every workout day as a warm up to lifting, doing one set of weighted twisting crunches to failure...once I reach 100 reps for two or three workouts in a row, I up the weight by 10 pounds. Heavy weights with low reps tend to give me a thicker waist than I'm interested in...this high rep weighted approach doesn't but is the quickest way for me to see some definition. I'm up to 90 pounds for 95 reps about to break the 100 pound mark .

The key is, experiment for what works on YOUR body with the understanding that high intensity too often for the same muscle group will burn you out faster and actually hinder real growth .

OK...closer to $1.98 than two cents.

Lucas