I recently purchased The Men’s Health Big Book of Exercises and I have to tell you, it was $13 well-spent (thank you Kindle). I’ve been get a lot of good information and ideas for working out. One of them has been a change in how I lift. Most recently, I had been doing two-day splits, where I worked certain sets of muscles on one day and other sets of muscles on the second day, doing this cycle twice a week.
I am now doing a 3 day a week full body workout with but, with different weights, depending on the day. Also, with the exception of the chest, I only work each muscle group once.
Let me explain. On Day one, I do weights that are heavy enough that I can only do around 5 reps per set for 5 sets, with a few minutes between sets. The goal is to try to not do more that 25 reps on any muscle group and keep it under 50 total sets.
On Day two, I choose weights just heavy enough that I can do 15 reps per set, for two sets, and taking only about 90 seconds of rest between sets. This ends up being a sort of cardio/weightlifting workout.
On Day three, I choose weights heavy enough to allow for 10 reps per set, for three sets, taking about 2-3 minutes between sets.
I actually like Day one the best right now because I get to challenge myself with heavier weights. Day two is great because I can crank through the workout rather quickly and not feel like I’m not spending all my time at the gym. Day three is okay, also, but I really just like it because the gym is less crowded on a Thursday or Friday evening.
I do say that I really feel it after these workouts. My body had gotten used to the splits and this routine broke me out of the doldrums for a while. This change has shocked the system a little bit and made me get focused on my workouts again.
So, this is the new routine, for now. Let’s see how it goes.