Building muscle and getting stronger may be simple, but it sure isn’t easy. And for a lot of us, it is just plain hard. But the good news is – it’s doable.
With the right combination of resistance exercises, correct dieting, and plenty of rest (recovery), it is definitely doable. You have been lifting for 6 months or a year, you should have a good understanding and feel for what works for you.
Barbell bench presses might be “it ain’t all that” for you, whereas, flyes might blow up your Pecs like you were pumping it with helium. From day one, you should be keeping track of what works for you and does not work for you.
For basic workouts I have recommended two approaches. First, is the full body routine done 3 times a week. It is what I started with all those many, many, many moons ago and what a lot start with now. The second approach is to take the full body routine and split in half. Half the body one day, rest, the other half, rest, and repeat.
The difference is one of recovery time. Everyone is different and some can recover quicker, it’s all individual.
Everyone eventually comes to a point where there is an impulse to do a lot more. Been working for a year, making decent progress – well – it must be time to move on to a full split routine . Well, is it?
No, it is not. If you are making good progress – progress that is readily apparent to you and to everyone around you; then why mess with a good thing? Stay with the one that “brung you to the dance.” Don’t be eyeing “the hot split routine with tight spandex on” on the other side of the gym. If your basic routine is still going strong, stay with it.
Unless, you’re shooting to be the next Mr. Olympia, in which I can’t help you.
I can think of only two reasons for moving to different type of workouts
- Progress has stopped
- You don’t feel challenged
The perception that your progress has stopped – valid or not – is a killer. When the routine becomes stall and the thrill, yes I agree, it is time to move on. But before you do, just make sure that you have stalled. Look at your journal or workout notes, what does it tell you?
Some call this the “intermediate” stage. I don’t know why. But I suppose it is the next stage.
In this stage, the concept is still pretty basic. Group complimentary muscles and work from largest to smallest. Get plenty rest between workouts and get workout done in 45 minutes or less.
As in all things, take my suggestions with a grain of salt and use it a base for developing your own program. Look to other sources to validate or repudiate what I say and go your way.
What matters most is that you manage your workouts, your diet, and your recovery time to find the optimum balance that works for you. With that, the routines:
The Two Day Split Workout Program
Three Way Split Workout Program
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