So as I head into my late 40s and am re-evaluating how I've spent the last few years training (Pandemic Times included) I've started to realize how real "over training" really is. And how ineffective (for ME) going in and attempting a "Bro Split - different Body Part each day" program really is. Not only do I find that it eats up a truck load of my time, I just don't find it to be as rewarding or provide any true strength gains.
Which makes sense. I'm a grown assed man with grown assed responsibilities - aka , a Day Job and a daughter. So trying to squeeze in that much volume in 45-60 minutes 5x a week is not only problematic scheduling wise, it can be hard to properly recover from without going too long between body parts over the course of a week.
As such, I've really started taking a true Less is More philosophy since the beginning of August and have found that it's been much more rewarding for me. Note - I don't train with any less intensity or effort, I just try to focus my efforts to be more in line with maximizing my time and recovery. By splitting my workouts from 5-6 days a week to a 2 Day lifting / 1 Day cardio and core I am now able to hit my whole body twice a week if I choose to, leaving me with enough recovery time to be feeling and making strength / endurance gains.
As such, here's how things currently look:
DAY 1 - Back with Biceps
DAY 2 - Chest, Shoulders, Triceps
DAY 3 - High Resistance X-Trainer Cardio
Yeah, Yeah - "Don't Skip Leg day, Bruh." I get it. And bring it on. In truth this is just my plan for the next 6 weeks at which point i will re-evaluate. However I have been finding that my legs (and more importantly me KNEES) have been responding well to the up tick in cardiovascular training on the X-Trainers. Having some time to save them from taking a pounding is good for not only for the pins, but my heart and lungs well. Because no matter how much I say "I need to do more cardio" having a day where that's the only thing on the agenda really helps.
The lifting philosophy is pretty simple on the Resistance Training Days. After warm ups I move onto my biggest exercise and work my way up to where I top out between 6-8 reps. If it takes 5 sets, it takes 5 sets. If it takes more then even better. I usually follow it up with a secondary lift, something a bit more isolated and then finish with a superset of some kind, just to burn out and feel solid. I don't stress so much about the specific exercise. Sometimes the gyms are packed and I have to adjust, and that's fine. The goal is to be consistent with the effort and plan, not necessarily to do the exact same thing every time. This also helps things feel fresh for me, so I don't feel as stagnant when I walk into the weight pit.
Cable Pressdowns / Rear Delt rows to warm up
Bent Over Barbell Row 5-6 Working sets
Meadows Row 4-5 working sets
Lat Pulldowns 3-4 sets, superset with DB Curls
Spider Curls 3-4 sets, superset with Lat Pressdown
Overall, I wanna be in and out of the gym feeling pumped and pooped in about 45 minutes. Any longer then that I start to feel fatigued and like the reps aren't as effective.
Give this method a try if you're looking to change things up. I've noticed some good size and strength gains in just the few weeks I've been doing this. Hopefully you enjoy.
AK
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