Wardie

I've been training for around 11 months and i'm looking for suggestions for a new routine to start after Christmas. I've considered HST and HIT, but I don't really have the equipment for HIT.

For the last few months i've been using a PPL split I created:

Tuesday - Back/Biceps

Deadlift 4x5
Dumbbell bent over row 3x8
Medium grip chin ups 3x8
Barbell/Dumbbell curls 3x8

Thursday - Chest, Shoulders, Triceps

Bench press 4x5
Incline dumbbell press 3x8
Dips 3x8
Upright row 3x8

Saturday - Legs

Squat 4x5
Front squat 4x5
SLDL 3x8
Calf raises 3x12

All has gone relatively well. Ideally I think it's time to try hitting each bodypart twice a week rather than once, or at least three times in two weeks (a 3 day upper/lower for example).

Any advice is welcome and I am still considering HST.

Any ideas?

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This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.

Wardie

My main reason for not deciding on HST just yet is that I like to train hard every session, I experimented briefly with HST and I found the light and medium days a little odd.

__________________
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.

ScottyB

The routine seems ok to me if your looking to tone up. On thursday i dont quite understand the idea of throwing Shoulder's/Chest together as you would benefit alot more from splitting them 2 up and doing them on seperate days.

Is there a percific reason why you only train for the 3 days out of 7, if not why not try to throw in that extra day or 2 and split up the routine so you can souley focus on each core part ?

ethos

Heavy squats, press and deadlifts suggests he wants to tone up? What are you on....

Full body 3 times a week for a month or two could break it up? Don't have to stick with it. If you haven't done full body before it'd be worth a try to see how your body responds.

Either that or like Scotty said, add another day and split it up a bit more. Maybe;

Mon: Chest / Bis
Tues: Legs
Wed: off
Thurs: Shoulder / tris
Fri: Back

Bulldozer

Routine is ok to tone up ?? hmmmm

Its a pretty bog standard push/pull/legs routine mate, there is nothing wrong with it and it is certainly not a "tone up" routine!! (not that there is any such thing )

Having chest and shoulders together makes perfect sense to me. That way all the pushing muscles are grouped together.

IMO nobody need workout more than 3 times a week, especially if your goals are to add lean mass. So i personally dont think adding an extra day or 2 is the way to go.

I like ethos idea of trying a full body routine. I have always done well on full body routines and always go back to them when i hit a wall.

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ScottyB

Heavy squats, press and deadlifts, Hmm yet again i do what i do best and show pure ignorance to these. And when i say "tone up" i mean lean mass (we all have our ways of saying things) .

Bulldozer

So his original routine is ok for adding lean mass is what your saying then mate ?

Not sure what you mean to showing ignorance to those lifts tho :confused:

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ScottyB

Yea, his current routine seems to be good for adding lean mass but personally as i said before i would add another day or 2 to help split things up a little, like the example ethos has wrote (Each to there own).

When i'm reading threw people's routine's etc i always seem to skip over squats & deadlifts, why i dont know as i do actually do them myself + its been along day :ranger:

Wardie

Thanks for the feed back, I was a little confused when Scotty made the assumption my routine was for 'toning up'.

I've been recommended HST a few times and it does appeal but I really struggle to hold back on the light and medium days. When I train I want to do it hard, having trained hard every session for nearly a year it just feels strange having to take it easy.

I'm without a doubt I need to try hitting each body part twice a week though and the routine I decide on will have to do that.

Besides that I can't really find many faults to taking up a HST routine, it has both a size and strength part to the routine which many ignore.

I'll try dig up a more conventional 3 day full body split and see what I think.

3 days a week is pretty much the limit for me at the moment due to other commitments.

__________________
This is ten percent luck, twenty percent skill, fifteen percent concentrated power of will. Five percent pleasure and fifty percent pain.