Hi all,

Well it's the start of a new year and I desperately need a new routine to get me going. I'm lacking a bit of inspiration at the moment - I think my diet's pretty good, but I just want to push forward in my development, in terms of strength and power and size as per usual.

I can easily train 3x a week but can also do a 4th day most weeks...

I'm just struggling to working out sets/reps and number of exercises as I've completely lost inspiration for it!

I'll have a look through Res' sticky about routines (there's a lot of reading to do) but maybe some of you who know me or what I've achieved could point me in the right direction or inspire me?

Cheers all!

I think that you should stop being so bloody anal Will and just train for fun. Forget about set routines and do whatever you enjoy as this is a hobby, nothing more and whatever you do that you like and challenges you will be good for you.

Train the olympic lifts! Nothing comes close to the feeling of power and speed you get when you start getting even slightly proficient.

Karlos wrote:Train the olympic lifts! Nothing comes close to the feeling of power and speed you get when you start getting even slightly proficient.

I agree, lots of fun and very rewarding.

What do you want to do Will, do full body sessions or a split?

Si - you're right I should do it because I enjoy it - and I do! I just feel I'm going there throwing some weight around and not really achieving anything. I'm not going to compete or anything, I guess I just want to improve myself - continuous improvement!

I've been doing full body for a bit as I was getting bored, but now I don't feel I'm getting much from the full body - so back to a more traditional split would be an idea... I guess I just need you guys to kick me up the arse a little!

Try doing an Upper/Lower split like I'm doing at the moment with lots of variation to keep things interesting. I'll then probably throw in a week of volume and traditional BB style routine every 4th week just to shock the system.

Oh that sounds interesting Alex. Got an example of your routine?

Will wrote:Oh that sounds interesting Alex. Got an example of your routine?

Upper 1

A1 - Shoulders
A2 - Back

B1 - Chest
B2 - Back

C1 - Triceps
C2 - Biceps

Lower 1

A1 - Dynamic Clean Pull

B1 - Squat

C1 - Reverse Lunge/Step Up

Upper 2

A1 - Back
A2 - Chest

B1 - Back
B2 - Shoulders

C1 - Biceps
C2 - Triceps

Lower 2

A1 - Dynamic RDL

B1 - Box Squat/Deadlift

C1 - Glute Bridge/DB Swings

I tend to super set the B movements on the Upper days to add variation so for Upper 1 this would look like this:

B1 - Chest
B2 - Chest
B3 - Back
B4 - Back

Have a look through my journal for a better idea although I'm making some changes soon although principal will remain the same as in Upper/Lower.

Cheers Alex.

I like an upper/lower split alternating heavy and light... same exercises for both heavy and light workout for each bodypart just different reps - 2x12 on the light and 8x3 on the heavies.

Swap exercises and bodypart sequences around every six weeks. Is a nice and simple split that stays interesting.