Changed up my workout split. Sore as hell...

[PistolPete33]

I've been running the same workout split forever. Literally when I started lifting when I was 19 years old and 130lbs I've been running the same split and I'm now 38. My split has always been:

Day 1: Chest and Shoulders
Day 2: Bis and Tris
Day 3: Legs
Day 4 back
Day 5: Misc

I switched Days 1 and 2 to be Day 1: Chest and Tris and Day 2: Bis and shoulders. This is my 2nd week doing this and I'm sore as HELL. I need to do this more often.

Just curious how often you guys switch up your splits and what do y our splits look like?

[kelkel]

Glad it worked for you. Sometimes a slight change can re-energize your training and motivation.
I have not changed in a long time as I like my split. I am considering adding another day though....

[PistolPete33]

What are you doing for a split currently?

[kelkel]

M-W-F

M: Chest, Bi's & Tri's
W: Total legs
F: Back & shoulders

Works great for me. As I've gotten older the rest days in between have proven to be a big asset. I train HIT style.

[PistolPete33]

I hear ya on the rest days. Most weeks I get in 4 days and 3 days rest. I even thought about changing it again and just doing Chest and nothing out on day 1. Day 2 doing Bis and Tris, day 3 legs, and day 4 back and shoulders.

My chest is lagging because of a previous neck injury so that's my main focus right now. Then doing back and shoulders together. Back is my strongest day

[zempey]

I have tried changing things up but it never seems to feel right so I end up back on my typical split. I did switch chest and back around which I feel has helped my lagging chest.
Monday-back
Tuesday-chest
Wed-rest
Thurs-total legs
Friday-shoulders
Sat-bi's and tri's
Sunday-rest (hockey)
This is what I have been doing for years, when I was younger I did 5 straight and took the weekends off. I need the day off in the middle now that I am getting older, just can't recover fast enough to do 5 straight and do construction. I will switch up pyramiding with 5x15 during bulk and cut season and vary my exercises a bit week to week. Getting old sucks, way more tired these days than when I was younger.

[Times Roman]

I've been ad libbing at the gym based out of necessity. as my cns endurance has gone up, I've been adding other similar routines on top of my core routines, and I too seem to get sore a little.

[zempey]

I have been really sore as of late, switching back to pyramids with heavy weight and being off cycle is making it hard to recover.

[Buster Brown]

I try to change up the whole routine every 12 weeks and sometimes allow 4 weeks of just maintenance training to allow for some healing time. I would rather plan my down time then have my body do it for me. I try to keep a few things in mind and one of them is to avoid adaptation. I like to use bodybuilding routines as well as some PL routines and combine them in different ways.

[PistolPete33]

I changed it up again today and just did Chest. What an awesome workout it was. Now that summer is over my schedule is much more open so I can get to the gym much easier now. Now that my neck is better I can actually do pressing exercises again which kicks-ass. No more lagging chest. Because of the neck injury I had atrophy to my right pec. It's almost completely back to normal and I'm able to finally start lifting heavier on chest day. I'm so excited about this and can't wait to see the improvements.

[Buster Brown]

I changed it up again today and just did Chest. What an awesome workout it was. Now that summer is over my schedule is much more open so I can get to the gym much easier now. Now that my neck is better I can actually do pressing exercises again which kicks-ass. No more lagging chest. Because of the neck injury I had atrophy to my right pec. It's almost completely back to normal and I'm able to finally start lifting heavier on chest day. I'm so excited about this and can't wait to see the improvements.

Just warm up thoroughly and listen to your body so that you aren't at square one again.