About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
Question Hi, I am 32 years old and have been lifting consistently for about 12 years. I am 6ft. 2 in. tall and weight 195 pounds. I keep myself very healthy and fit. ( I am a physical education teacher) and have to set a good example. My current lifting routine goes like this. Monday chest, Tuesday biceps and triceps. Wednesday back and shoulders. Thursday Chest, Friday biceps and triceps and Saturday Legs, and back. I incorporate 35 minutes of cardio 7 days a week. I have a couple questions for you. What do you think of this routine. I complete 12 sets each body part. Maximum of 15 reps minimum of 6 reps. And my second question is would you change this workout? How would you change it and why? And if you would change it what would be a new and improved workout? I know this is alot but I have been looking for a change. Thanks!
Answer The one thing about your workout that I don't like is that you are doing biceps and back on consecutive days and chest and triceps on consecutive days. As you know there is some overlap between back & bis as well as between chest & tris. So, constructing your split this way means your biceps and triceps aren't really getting enough recovery time to grow.
Of course, like everything, it's a matter of finding an some balance. This might better give you that:
Mon - chest
Tue - back
Wed - legs
Thu - shoulder
Fri - triceps
Sat - biceps
If you do it this way, you should increase your sets to around 20-24 per muscle group (say, 4-6 sets of 4-5 different exercises each day).
Personally, I try to keep my sets to 8 reps or less (15 is probably way too many--which means the weight is way too light).
