2-day split with weak grip: vertical/horizontal or push/pull?
I have been doing a full-body workout for five months now.
The main pull exercise was the inverted row. I have been lowering the Smith bar since I started five months ago. Currently I am "lifting" 66% of my bodyweight. I find it quite hard but I haven't yet reached a plateau.
I have now access to assisted pull ups and I badly want to include them in my workouts. But after trying once, I realize that the combination of inverted row and assisted pullups in the same day puts my wrists in danger, it is simply too taxing on them. Besides that, my workouts take too long. Hence the need for a split workout.
If I do a push/pull split my workout will be shorter (in time) and my wrists will have more time to recover, but I will have to cut down the total number of pull sets, otherwise my writst will suffer. So basically this split is useless as a way of combining the two exercises I want to combine.
If I do a vertical/horizontal split I will have a single pull exercise per workout, but my wrists will not benefit from this split because they will have to work equally during horizontal pull (row) days and vertical pull (pull up) days. So basically the paradox is that I would split my routine because of my wrists, but then the wrists would be the only muscles that do not benefit from the split.
What is the best approach here?
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If I do a push/pull split my workout will be shorter (in time) and my wrists will have more time to recover, but I will have to cut down the total number of pull sets, otherwise my writst will suffer.
Not necessarily. More time between workouts could mean that your wrists fully recover and are ready for the increased volume.
If I do a vertical/horizontal split I will have a single pull exercise per workout, but my wrists will not benefit from this split because they will have to work equally during horizontal pull (row) days and vertical pull (pull up) days.
Not necessarily. Your wrists may be stressed quite differently, or by quite different amounts, by different exercises.
I realize that the combination of inverted row and assisted pullups in the same day puts my wrists in danger, it is simply too taxing on them
First, how did you realize this?
Second, how many sets did you do more than normal? Did a single additional set cause trouble?
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