Lately I’ve been feeling a little stagnant with my training. I’m currently in a caloric deficit (doesn’t it seem like I’m always in a deficit? Sheesh…) and when you’re in a deficit you can’t really expect your lifts to go up because you’re not really building much muscle, if any. It gets kind of boring when there’s not really any changes in your training, so I’ve decided to change up my split. I’ve been doing generally the same thing for so long with a 4 or 5 day split and training one big muscle group with an accessory muscle group in a single session. For example, Back and biceps, chest and triceps, legs on their own day (1 or 2 days a week), and shoulders and abs on one day. My reps are generally 8-12, but I kind of miss heavier lifting. Sooooo, I will be writing a new training split and I think I’m going to switch to a 4 day upper/lower split. 2 days a week will have a focus on upper body and 2 days will have a focus on lower body. What might something like this look like? Well, I think I’m going to go with something like this:
Monday – Heavy Upper Horizontal/Lighter Vertical
Tuesday – Heavy Quadricep/Light Hamstring
Wednesday – Interval Training or Metabolic Complex
Thursday – Heavy Upper Vertical/Lighter Horizontal
Friday – Heavy Hamstring/Light Quadricep
Saturday – Interval Training or Metabolic Complex
Sunday – Rest
If you’re wondering what the “horizontal” and “vertical” refer to, it refers to the plane of your body. Horizontal exercises would be bench presses or bent over rows. Vertical exercises would be military presses, push presses, pull-ups and what-not. Most of the exercises I will be choosing will be big compound lifts and I will primarily be utilizing a 5×5 rep scheme for heavy lifts and probably 8-12 reps for 3 sets for lighter lifts. I might tack on some accessory work (like bicep, tricep, extra shoulder and ab work) to the ends of my workout, but they will not be making up the majority of the routine. Essentially, compound lifts are actually really good at helping you building and maintain strength in those accessory muscles, which is what I need as I diet through the summer.
On a side note, my husband has been home a lot in the past month preparing for Army Ranger School. Thus, he’s been wanting to really enjoy himself before leaving for training. What does this mean in a small Georgia town? Lots of eating out because there’s not much else to do. As you know, this is completely against my goals. I’ve done my best at controlling the eating and getting my training in, but my body has been sliding back a little. Seeing my abs in the morning is kind of touch and go and my weight has gone up a little. But generally my clothes still fit the same. My husband is convinced I’ve actually put on some more muscle though. Hey, that’s alright with me!
Anyways, I’ll keep you posted on my new routine! I start this morning and I’m super excited.