Critique my beginner 5-day split routine!

[nixium]

I bet that got you forum purists seeing red In fact, I'm almost sure sociallychallenged had a paragraph typed in even while the link was loading ...

Anyway, I wasn't referring to a bodybuilding split routine. I discovered recently that I really like high intensity, cardio activities (like swimming, sprinting, etc) and wanted to center my workout around these.

So here goes:

mon: swimming (45 mins)
tue: workout
wed: kickboxing
thu: salsa
fri: workout
sat: running
sun: rest

I'm trying to fill up Tue and Thu. I can't do Stronglifts or SS because of a bad lower back that's just not letting me go up in weight, and because all my other activities are heavy on the legs.

My goals: have fun with exercise, agility, flexibility and get to 10-12% BF over the next 6 months (currently at 22%)

I've been working out for a while, so this won't be from complete couch potato hood.

The classes fall on those days, so 2x a week is optimal. What's the best way to do a twice-a-week routine? I'm guessing plenty of compound exercises, heavy weights, and low reps?

 

[conorvansmack]

Ooo, I almost took the bait. You are very sneaky sir.

Since your goal and activities seem centered more around cardio, you can probably get away with doing compound lifts for medium reps/weights. It's good that you're aware of your back, but don't neglect building the muscles in your legs and back.
I've only been able to make it to the gym twice a week for awhile. I've been doing the following:
Day A - Pull/chin ups, Squat, Bench press, Power Clean or BB Row
Day B - Dips, Squat, OH Press, Deadlift (keep the weight manageable in your case)

Beginner 5-day split. Feh!

 

[SociallyChallenged]

I'm perfectly fine with 5-day splits if bodybuilding is your thing. But if you're trying to get functionally big and strong, it's not I don't have anything against a split if it's done for the right reasons.

As for your program, it looks fun - a lot of variation and some good exercise. The only thing I'd worry about is your one rest day. If you're just getting into the groove of this routine, you're going to burn your body out. If you start to feel too sore or a bit burnt out, listen to your body and take the day off. With that said, it looks pretty good if your workout days incorporate some heavy lifting.

 

[nixium]

Noted about rest day.

On the two workout days, I plan to do a modified version of stronglifts.. Except for doing lighter squats and deadlifts. Are there reasonable replacements for these? I'd hate for my BP to keep going up but just give my legs light squats ...

 

[conorvansmack]

There's not really a "good" replacement for those. Just keep the weight light and be conservative with your increases. Hopefully you'll strengthen those groups to the point where you can continue adding weight.

 

[SociallyChallenged]

Noted about rest day.

On the two workout days, I plan to do a modified version of stronglifts.. Except for doing lighter squats and deadlifts. Are there reasonable replacements for these? I'd hate for my BP to keep going up but just give my legs light squats ...

Wait, why are you concerned about blood pressure? It increases well within physiologic ranges, unless you have hypertension. It really shouldn't worry you, considering millions of people weightlift and very few actually suffer from the resulting momentary blood pressure increase.

 

[nixium]

Sorry, by BP I meant Bench Press.

I can bench 110, but I can't go past an 80 pound squat without feeling pain. It'll kinda suck to keep going up on that but be stuck at a low poundage squat.

What's the difference between growing muscle for sprints vs. squats? The sprints are explosive, move a heavy wait (your body) for a short amount of time. Wouldn't running based HIIT build leg muscle as well (albeit not as well as heavy squats)

 

[MrMatt]

Looks fun man, go with it if you enjoy it. Not every person has to want a ball breaking load of iron on their back at all times.

 

[SociallyChallenged]

Sorry, by BP I meant Bench Press.

I can bench 110, but I can't go past an 80 pound squat without feeling pain. It'll kinda suck to keep going up on that but be stuck at a low poundage squat.

What's the difference between growing muscle for sprints vs. squats? The sprints are explosive, move a heavy wait (your body) for a short amount of time. Wouldn't running based HIIT build leg muscle as well (albeit not as well as heavy squats)

Where and why does squatting or deadlifting hurt? Have you started with a very light weight, worked on form, and stretched extensively? There is no replacement for those exercises.

Sprints develop power, which is force per time. Weightlifting develops pure strength or force production. With sprints, you're moving your body weight (a very light load) at maximal velocity. With weightlifting, you're moving your body weight plus an external, heavy load. One induces hypertrophy and strength development (weightlifting) while one induces oxidative stress (sprinting). So no, sprints don't build leg muscle very well.

Instead of ignoring your weakness, you should take the time to improve them. Squats and deadlifts are the best compound lifts to maintain/gain muscle mass throughout the body.

 

[nixium]

Henceforth, this shall be my journal.

== Week 1 ==

Mon: 1 - Swim day - I wish I'd thought of this a good deal earlier! I haven't been to the pool in a while and this was crazy fun. Sure, I choked a gallon of water, reeked of chlorine, and could barely climb the stairs to my apartment when it was done, but boy was it fun.

Tue: skip. My evening was occupied with getting stuff from Ikea. Some heavy lifting involved, but a bunch of fries involved too. Hope they cancel out partially.

Wed: Weights day! Here's my plan:

Squats: Instead of doing weighted squats, I've decided to do the following program:

http://www.twohundredsquats.com/week1.html

not all the way to 200 though; I'm going to work up to 50 - 75 squats.

So here goes:

Squats: 40, bodyweight
Leg Press: 2x8 200
Chins 10 x 1 -> I'll be lowering myself slowly since I can't do 10 straight chins.
Barbell Bench Press 2x8 ... 85
Dbb Inclince Bench press 2x8 .. 60
Hanging leg raises 2x15
Crunches 2x15

20-minute run.

Thursday: I didn't do the martial arts as planned, because I had to help someone move. During the course of the move, I came to the painful realization of exactly how out of shape I was, and why it's a bad idea to do two full body routines on consecutive days.

Friday: Rest.

Saturday. An unpleasant combination of running/jogging and walking for 4 miles. Good news: done by the beach. Bad news: constantly intimidated by shirtless, sculpted, alpha male types effortlessly breezing past my panting, plodding, sweat-soaked self.

Sunday. Rest.