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[timtimtimmah19]

About three weeks ago I switched from a two muscle a day (Chest/Shoulder, etc) workout in which I picked a different pair for each day to an upper-lower body split that looks like this:

Monday-Upper 1
Tuesday-Lower 1
Wednesday-Sprints/Core
Thursday-Upper 2
Friday-Lower 2
Saturday-Sprints/Core
Sunday-Active Rest

If needed, I can go specifically into what each day entailed, but I'd hit all muscles on the upper and lower days that were in that portion of my body, starting with a 5x5 on, respectively per day, Bench Press, Squat, Chin Up, Deadlift and proceeding to do 3 sets of 8 for about 6 or 7 more exercises with two minute rests in between. I've had great gains in strength, even if I haven't gained much mass (which is perfect I figure since I'm at 174 and playing sprint football next year in which I must be 172).

I was wondering when I should switch up my routine. Should it be at about the 6 week mark or when I stop seeing gains like I've been seeing? Plus, if anyone has any critique on what I'm doing it'd be appreciated. Thanks!

[HOUSTON TEXAN]

When you stop making progress.

[swanso5]

- why not do core with one of your other workouts? i've never known why people do them on off days...do on lower days
- you should have your day off mid week so you don't train 6 days in a row...maybe wed
- you don't 8 exercises per day...this all you need

lower - big lift (deads/squats), single leg exercise, glute/ham exercise, 1 - 2 core exercises

upper - big lift (chins/pull ups), bench paired with row, mid back exercise paired with shoulder press, 1 - 2 core exercises

- what's sprint football and why do you need to be a certain wt?
- if training 3/week then make up 3 different programs and run through them each 6 times than change movements/focus depending on goals

[timtimtimmah19]

Sprint football is basically normal American football, 11 on 11 full contact etc etc, but there is a 172 lb weight limit on it. So if on a given week I'm over the limit, I won't be allowed to play. It's only a six college league, which consists of Cornell, Army, Navy, Princeton, UPenn, and Mannsfield.

[swanso5]

well if you have a wt limit then you don't want to put on wt obviously so you're better going with low volume and heavy wt for strength i'd say depending on your bodyfat %

[timtimtimmah19]

My body fat % is pretty low, I'm not sure what it is but I have a pretty defined eight pack so I'm thinking somewhere in the low teens or upper single digits?

For low rep, would you suggest sticking mainly in the 3-5 rep range then?

[swanso5]

for main exercise work up to a new max then do singles over 90%...week do 3, week 2 do 2, week 3 do 5 and week 4 deload with an easy 3 x 3 at about 60%

for the others stick to 6 - 12 for the others depending on the exercise...the heavier the wt is the less reps you'll do