I work 24 hour shifts as a paramedic. I currently work Tuesday and Thursday and am off every other day of the week. Because I can't workout while on duty, any routine that works a muscle group twice a week makes my split weird.

 

Goal: Be big, be lean, be strong. "Look strong AND be strong."

 

Here is what I'm thinking, you guy's tell me what you think.

 

Friday: Upper body with a hypertrophy focus. Chest/back/arms/shoulders. 12-15 rep range.

Saturday: Lower body with hypertrophy focus. Quads/hams/calf. 12-15 rep range.

Sunday: Cardio/abs

Moday: Upper body with strength focus. Chest/back/arms/shoulders. 3-5 rep range.

Tuesday: Off/At work

Wednesday: Lower body with strength focus. Quads/hams/calf. 3-5 rep range. Abs also.

Thursday: Off/At work

 

Question: Should I do deadlifts and heavy squats in the same routine? When I do, I don't feel like my legs and lower back ever fully recover between workouts.

Hey man!

Split looks ok to me. I don't know the exercises, but the range is good. My only concern is that your Friday split will take FOREVER..

 

Your goal is very similar to mine in that you want to be lean, strong, and big. Diet is key here.. but the split needs to be on point as well.

 

For strength the big lifts are Deadlift, Squat, and Bench. What if you did something like this:

 

Friday:

• 5 x 5 of Flat Bench Press (High weight, focus on strength)
• Followed by a muscle gain split focusing on 12-15 working sets of 12-15 reps per muscle group. (try to do at least 3 exercises per bodypart)
  • Chest/ triceps /shoulders.

Saturday:

• 5 x 5 of Squats (High weight, focus on strength)
• Followed by a muscle gain split focusing on 12-15 working sets of 12-15 reps per muscle group. (try to do at least 3 exercises per bodypart)
  • Glutes / Quads / Traps

Sunday: Cardio/abs

Moday:

• 5 x 5 of Deadlifts (High weight, focus on strength)
• Followed by a muscle gain split focusing on 12-15 working sets of 12-15 reps per muscle group. (try to do at least 3 exercises per bodypart)
  • Back / Biceps / Abs

Tuesday: Off/At work

 

Wednesday:

• 5 x 5 of Deadlifts, Bench, or Squats: whatever needs more work (High weight, focus on strength)
• Followed by a muscle gain split focusing on 12-15 working sets of 12-15 reps per muscle group. (try to do at least 3 exercises per bodypart)
  • Hamstrings / Calves / Abs

Thursday: Off/At work

 

What do you think?

This looks like a great plan to me. Couple questions though...

 

1. For years I've been working each muscle group once per week with high intensity, killing each one. I heard in one of your videos (the three different workout type video) that doing each muscle group twice a week could be better for hypertrophy. What do you think would be better for my goals?

 

2. Just to make sure I'm reading this correctly. So I would start every weight lifting session with heavy 5x5's and then do the hypertrophy sets in the same workout? Gotta be honest, that sounds fun.

 

Thanks.

Glad you like it Mark!

 

Let me see if I can help you a bit more.

 

1. If I were you, if you have certain muscles that are a problem or need more work, work that muscle group twice a week for 4 - 6 weeks. After 4 - 6 weeks, switch to a different muscle group twice a week.
2. Yes, start with the heavy first, then go into hypertrophy.
3. As far as the meal plan, yes it is a program that will show you how to eat based on your goals. You will enter your current info (bodyfat %, bodyweight, BMR, etc) as well as your goal and my system will tell you what you need to be eating for macros and micros. I also have an app you can download to barcode scan your own food into your system. That way it does all the adding on its own.

Hope this helps! Happy Holidays!

Cool on the meal planner app.

 

The workout:

 

 

DUDE! killed Friday, Saturday and Sunday...then I was so sore and fatuiged on Monday that I took the day off. Could hardly move after doing 5x5's on squat (300lbs) still on Monday. I took the entire Christmas week off, so I'm sure that had a lot to do with why I was so stiff and sore. Back at it tomorrow. Thanks again.  

haha yeah man.

 

Here in FL I havent been able to hit the gym once... I know the first week back is going to be AWESOME... / Horrible.. haha

 

Glad I was able to help you out!

 

Have a safe new year! #HTH

Hey Scott, now that it's Jan I'm moving out of "bulking" and into getting more lean. My BF got up to around 13-15 (best est.) from 9-10.  

 

 

What do you think about the following macro plan with the above lifting/workout plan:

 

Lifting days: 6 meals

• 40g protein
• 60g carbs
• 10g fat

Non lifting days and cardio day: 6 meals

• 40g protein
• 40g carbs
• 10g fat

Those numbers are per meal of course. FYI, I'm 5'7 at 171lbs right now with an estimated BF of 13-15.

 

I want to get stronger and bigger (who doesn't right?), but I want the fat GONE! Thats my goal. Trying to find some sort of balance.

Hey Scott,

 

 My goal this year is to improve my deadlift. Current max is 375lbs. I would like to hit 400 soon and 500 by the end of this year.

 

 

So here comes the questions...

 

1. I have trouble with this. I go back and forth with my form. Should deadlifting be more of a spring type motion (coiling down and pulling straight up. Uses a lot of quads) or should it be more of a lever type motion (sitting back into it while pulling up. More glutes and hams)?
2. I am currently doing 5x5's for deadlift one day in the week and want to take a second day in the week to work strictly on form and improving technique. Can you give me some advise on that. Yes, I did watch your video. What have you done to meet your goals with the deadlift as far as technique training?
3. I have identified several weak points for me. Need stronger glutes and hams. Is there a way to work these groups that will transfer to a strong deadlift...dumb question I know. Just want your feedback.

Thanks

Mark,

 

I will let Scott answer most of these as he is a better authority on dead lifts than I. One thing I will add based on personal experience is don't ever jerk or spring the dead lift motion. Use your legs/glutest and core and back to pull the weight slowly but steadily. Back in November, I tore my left bicep (the muscle not the tendon) doing a switch grip with 390 Lbs. I used proper form but I think I jerked a little too much on my arms and since my left arm was gripping palm facing out which puts much more strain on the bicep than Palm facing in, it tore along the tendon as I locked out. Dead lifts are not really a grip exercise so I use straps with both palms facing forward now as I don't want to ever experience any biceps tears again. This may not be an issue for you but I bring it up as adding any spring or jerking motion to dead lifts will easily cause injury.

 

John

That makes sense. Bummer about your arm man.

 

 

I guess what I mean by spring/coil is having hips low and almost being in a squating position. This would utilize quads and glutes to get the weight moving off the ground. Thats how it feels when I do it. The other thought I had is hips a little higher and pulling more through the lower back and hams.

 

Maybe I'm completely off here, but those feel completely different to me.