I've been doing a split routine for say 6 weeks now and I would like to change to a routine where frequency is higher, but I'm not 100% sure what to do.

I'd rather not do full body but have thought about doing two workouts: push and pull.

For example:

A - Push
Squat
Bench
Seated DB press
Dips
Lateral raise

B - Pull
Deadlift
Pullups
DB Rows
Barbell Curls
Calf raises

This would be done like this:

Mon - A
Weds - B
Fri - A
Mon -B
Weds - A
Fri - B
Etc

What do people think and could you suggest any thing else?

Well to begin with, I'd say you should do MUCH more lower body.

Maybe try an upper/lower split?

TBH, other than squats and deads, I don't really enjoy doing lower body exercises, so would rather not do an upper/lower split.

What other exercises would you suggest for quads and hams? I would also be doing leg press for quads, but I cannot think of any other exercises for hams (other than variations of the deadlift)... Especially since they replaced all the old equipment with new stuff and I REALLY don't get on with the new leg curl machine.

I dont believe there are perfect programmes. However you split it, stick with the core lifts & increase the weight or reps as often as possible. You don't need to do a ton of stuff - just pick a few things that work & work hard at them. So an example push, pull, legs

Push
Bench
OH press
CGBP or dips

Pull
Deads
Chins
Rows
Curls (optional)

Legs
Squats
RDLs or GMs
Calf raises (optional)
If that doesnt feel like enough...more squats

roadz wrote:I don't really enjoy doing lower body exercises

Heathen!

Upper/Lower is a brilliant way to train, especially if you're after higher frequency.

roadz wrote:I've been doing a split routine for say 6 weeks now and I would like to change to a routine where frequency is higher, but I'm not 100% sure what to do.

I'd rather not do full body but have thought about doing two workouts: push and pull.

For example:

A - Push
Squat
Bench
Seated DB press
Dips
Lateral raise

B - Pull
Deadlift
Pullups
DB Rows
Barbell Curls
Calf raises

This would be done like this:

Mon - A
Weds - B
Fri - A
Mon -B
Weds - A
Fri - B
Etc

What do people think and could you suggest any thing else?

5-10 min warmup exercises

Using the exercises you've listed I'd do this:

A
1a - Squat: 3 x 5-10 : 150s rest (3 warmup sets: 50%x6, 75%x3, 90x2)

2a- Bench: 3 x 6-8 : 90s rest (3 warmup sets: 50%x6, 75%x3, 90x2)
2b - Pullups: 3 x 6-8 : 90s rest (3 warmup sets: 50%x6, 75%x3, 90x2)

3a - Calf raises: 3 x 10-15 : 60s rest (1 warmup set: 75%x5
3b - Lateral raise: 3 x 8-12 : 60s rest


B

1a - Deadlift: 3 x 5-8 : 150s rest (3 warmup sets: 50%x6, 75%x3, 90x2)

2a - Seated 30 Deg DB press: 3 x 8-12 : 90s rest (3 warmup sets: 50%x6, 75%x3, 90x2)
2b - DB Rows: 3 x 8-12 : 90s rest (3 warmup sets: 50%x6, 75%x3, 90x2)

3a - Dips: 2 x 10-15 : 75s rest (2 warmup sets: 50%x5, 75%x2)
3b - Barbell Curls: 2 x 8-12 : 75s rest (1 warmup set: 75%x4)

I would also have at least one overhead pressing exercise (like Military BB or DB presses), but I've just used the exercises you listed.

I also would create 3 routines myself, but this'll work nicely.

This imo is far superior to the "Push" "Pull" routine, and yet uses the same exercises you want to use.

That does look quite good Scott, thanks.

I did put seated DB press in the push workout, but how would you fit it into your routine?

ah yes, i thought you meant chest db presses.

ok, just add standing military db presses to the A workout as the last exercise. just do 2 sets of 8-10 reps.

as the sets are mainly 3 (sometimes just 2) then you just give everything you got in them. i've found this works really well: less volume per workout but more frequent training of body parts per week.

Thank you very much - I'm just about to and eat and then will be at the gym about an hour or so afterwards and give this a try. I will let you know how I get on.

Cool. No probs. Try it for 4 weeks and see how you get on.

Tried the first workout and it was a mini disaster... I stopped working last friday as I'm due to return to uni in two weeks, so I can go to the gym whenever I want (I used to go in the evenings). So I toddle down to the gym thinking 'it's the middle of the day and everybody is at work, so there should be virtually nobody there.'

So I arrive at the gym and it is packed; worse than the evenings. Anyway, on with the workout. I wait a while for the squat rack. I start with the warm ups and get to my third set. At the bottom of one of the reps I get a very sharp pain in my left knee. It's some thing I've never felt before, so I had to abandon the squats, don't want to injure myself.

Moving on and basically I couldn't get the flat bench press, so ending up doing Incline DP press and pullups. This was very good, although a little awkward to keep both pieces of equipment.

All that aside, I do did like the routine and will continue with it and see how I progress.

Keeping equipmemnt when supersetting is a pain, I had some on take my DB's and EZ Bar as I was doing pressdowns even though the kit was next to me. I had a word and all was fite, but holding onto benches requires a towel (act like a German!)

Glad you liked it even if it didn't go quite to plan. Antagonistic pairing are great, but you do sometimes end up using two work stations. Maybe have a rethink of pairing exercises to prevent this. Maybe it'll be ok at quieter times.

I've now been doing this program for a good 2 months and must say I really like it. I feel volume and frequency are both spot on and I am making good gains. I some times do a hybrid of the 2 workouts and swap exercises around to try and keep things fresh, but I really would recommend trying this routine out if you're after a change.

One thing though, I am looking to add in some core/ab type movements, so could any recommend any particular exercises and perhaps suggest how I'd implement them into this current program?

roadz wrote:One thing though, I am looking to add in some core/ab type movements, so could any recommend any particular exercises and perhaps suggest how I'd implement them into this current program?

Following recommendations made to me for training my core I have started doing Renegade Rows and Pallof Presses. The difference in just a short time is amazing. They still make me want to cry each time but they are superb.

^^ As Pingu says.

Many people do ab/core work at the end of the session but before is fine too. Use it as a warmup also.

Try Swiss Ball step-offs, swiss ball jacknife's (leg's straight, bend at the waist). Inch worms are also great.

Nia did a great vid here: http://www.youtube.com/watch?v=5mQQTGDLul0