Although I'm (quickly) gaining muscle due to severe changes in my diet and exercises, I'm still wondering if I should change my workout schedule a bit.
Current schedule: In this order.
Monday: Back, shoulders, triceps
Tuesday: rest day or light cardio (20 minute interval walk/run on treadmill)
Wednesday: abs,chest, biceps, forearms, calves
Thursday: rest day (usually do some minor household work)
Friday: abs and cardio (20 minutes run on threadmill)
Saturday: chest, biceps, forearms
Sunday: abs, legs
I don't have a job thus I get plenty of rest. I'm 38, 11/12% bodyfat. 76 kg (167 pounds) and i'm 188 cm (6.2) Seasoned lifter.
As you can see my Wednesday and Saturday workout are almost the same, except on Saturday I don't do abs and calves since i'm doing them either on Friday or Sunday. (calves are important but i will open a new thread about it)
Once every 7 to 8 weeks, I do a light weight week, meaning low weight + rep ranges of 10. instead of pyramiding sets of 10 - 8 - 6 - 4 reps
I'm thinking of changing my Wednesday workout to compound exercises + abs and calves. I usually don't do these because I'm afraid for my lower back which I had trouble with in the past but now my core is a lot stronger.
I want to use compound exercises like squat, dead lift, over head press etc etc. Trouble is that I don't want to go too heavy on those because I'm still afraid my back will pop. Not going too heavy on them means that the muscle won't grow much.
Should I still go for the compound exercises or should I keep to my currrent schedule?
Any (other) tips?
Current schedule: In this order.
Monday: Back, shoulders, triceps
Tuesday: rest day or light cardio (20 minute interval walk/run on treadmill)
Wednesday: abs,chest, biceps, forearms, calves
Thursday: rest day (usually do some minor household work)
Friday: abs and cardio (20 minutes run on threadmill)
Saturday: chest, biceps, forearms
Sunday: abs, legs
I don't have a job thus I get plenty of rest. I'm 38, 11/12% bodyfat. 76 kg (167 pounds) and i'm 188 cm (6.2) Seasoned lifter.
As you can see my Wednesday and Saturday workout are almost the same, except on Saturday I don't do abs and calves since i'm doing them either on Friday or Sunday. (calves are important but i will open a new thread about it)
Once every 7 to 8 weeks, I do a light weight week, meaning low weight + rep ranges of 10. instead of pyramiding sets of 10 - 8 - 6 - 4 reps
I'm thinking of changing my Wednesday workout to compound exercises + abs and calves. I usually don't do these because I'm afraid for my lower back which I had trouble with in the past but now my core is a lot stronger.
I want to use compound exercises like squat, dead lift, over head press etc etc. Trouble is that I don't want to go too heavy on those because I'm still afraid my back will pop. Not going too heavy on them means that the muscle won't grow much.
Should I still go for the compound exercises or should I keep to my currrent schedule?
Any (other) tips?
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