Going to try a different split to help address getting old

[animal-inside]

I only do 1 heavy to failure set per exercise. I honestly have damn near immaculate form for all exercises. I don't sacarfice form for failure.. I don't use spotters, so if I feel like I got something left in a set after I'm done the heavy set, I'll drop the weight and pound out more reps until failure.

Since I go to failure, I do very few sets... I'm not including warm up sets, but examples of my exercises for some body parts are:
Chest
Flat DB press 1 heavy set- 100x 10
Flat dumbbell fly- 1 heavy set- 45 x 10
Incline CB press 1 heavy set 100x 8
Incline dumbbell fly 1 heavy set- 40 x 10
Standing cable flys 1 heavy set x 10

*lets say on my 1 heavy set of DB press I don't feel like I hit failure, I'll drop the 100's, grab the 60's and bang out until I can't do another rep.


Legs
-1 heavy set of squats
-1 set sissy squatss
-1 set leg extensions
1 heavy set stiff legged deadlights
-1 heavy set leg curls

Bicps
-2 heavy sets curls
-1 heavy set of incline curls.


This style has worked well for me, but my issue is my legs just can not heal like they used too. I can no longer really do legs and dead lifts in the same week. I don't hit a body part again until I know its healed.. After a decent leg workout, I'm starting to feel a full week isn't enough to heal.

Old split

Mon- Legs

Wed- chest/shoulder/tris

Friday- dead lifts (haven't done them in months due to legs not healing)/ back and bi's





I'm looking at a change in routine where I'm either doing legs or dead lifts each week, but never both in the same. I also feel like my arms heal pretty quick... So my modifications Im thinking are


NEW SPLIT
Week 1
Mon
-arms
-abs
-wrists

Weds
Chest/Shoulder/Tris

Friday
DEADLIFTS
-back
biceps


Week 2
Mon
-legs


Weds
-chest/shoulder/tris


FRiday
back
biceps



/Bascially new split allows more healing time for legs and gives arms a bit more work.

 

[Rhyno]

I assume you also do 5 different exercises for back and shoulders ?
Depending on your total weekly volumes you might be able to easily split your volume over multiple days. Getting the same weekly stimulus but allowing for more recovery time via less volume/stimulus per session.
It would require more days at the gym though so if that's out of the question than it obviously doesn't work.

You might be able to work out a
- Quad / horizontal pull day and biceps
Push day
Hams / vertical pull day

Rotate squats and deads every other week like you planned.
Splitting your legs over two separate days to reduce the fatigue of one all out day.

Just spit balling some ideas your way. Pretty hard without more context but maybe something you find helpful

 

[animal-inside]

I assume you also do 5 different exercises for back and shoulders ?
Depending on your total weekly volumes you might be able to easily split your volume over multiple days. Getting the same weekly stimulus but allowing for more recovery time via less volume/stimulus per session.
It would require more days at the gym though so if that's out of the question than it obviously doesn't work.

You might be able to work out a
- Quad / horizontal pull day and biceps
Push day
Hams / vertical pull day

Rotate squats and deads every other week like you planned.
Splitting your legs over two separate days to reduce the fatigue of one all out day.

Just spit balling some ideas your way. Pretty hard without more context but maybe something you find helpful

Ya 3 days is all I can do with work and kids and hobbies..

I think it's going to work out better for me..

I get so much stimulus from deadlifting, but I can't do it much because my legs are always too beat up from leg day 5 days previous... I might even see more results from doing legs only once every 2 weeks...

I think my arms will benefit as well since I will be hitting them 2x a week, but very low volume..

 

[skynoch]

Ya been struggling with age and recovery now trying to figure out how not to overtrain all the time. The mind and determination are there just start getting fatigued after a month or so. What I found best for me was a 3 on 1 off schedule.
Day 1 Chest, side delts and possibley front delts if they werent exhaused from chest, triceps
Day 2 Legs
Day 3 Back, rear delts, biceps
Day 4 Rest
I'm similar to you as I will do my first few exercises heavy pyramiding up to max weight and then my last last exercises will be lighter with high reps. A little more time comsuming but great recovery. I'll hit the treadmill and abs on my leg day and off day usually usually hitting a 15-20% incline otherwards my legs burn out with hitting cardio too hard everyday