Caporegime
I haven’t tried that one yet, tried a few, currently on a tub of Sci-max Vgain which is pretty good value and palatable.
***The 2020 Gym Rats Thread*** ᕦ( ͠°◞ °)ᕥ
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Soldato
Changing my routine.
Working out 6 days so will do Push/pull/legs X2.
One day for heavy weight low rep (strength) and one day for 80-85% of max 1RM high reps (hypertrophy).
I'm thinking max 2 minute rest per set on hyper day and 3 minute on strength.
What do you guys think?
Working out 6 days so will do Push/pull/legs X2.
One day for heavy weight low rep (strength) and one day for 80-85% of max 1RM high reps (hypertrophy).
I'm thinking max 2 minute rest per set on hyper day and 3 minute on strength.
What do you guys think?
You are probably better off cycling hypertrophy and strength routines, where you do 4-6 weeks of hypertrophy and volume, then the same again for strength.
If you are doing hypertrophy, keep your rest period to 60 seconds at most. You will hurt A LOT, but the pump will be epic.
Listen to your body with rest periods and do the the next set when you feel ready. Artificially shortening rest periods (when doing standard sets) leads to less gains over time because not allowing fatigue to dissipate from the previous set negatively effects subsequent set performance and so hurts progressively overload, which is the most important thing for gains. If you want to improve your conditioning, do that separately.
You can train like that if you want. Block periodsation and specificity is important if you’re an athlete competing in 1RM attempts but if you’re not it doesn’t matter nearly as much; about 80% of my lifting per week is in the 6-12 range but 10% either side of that is 4-6 and 12-15.
All relevant but more specifically from about halfway. Eric coaches an IPF world champion powerlifter (Bryce Lewis) and many elite natural bb’ers as well as competing himself in both disciplines so he’s not just a researcher.
Soldato
Good stuff guys. So many different ways to program your routine. I do like this idea of powerbuilding lol, never heard of it before.
Unless assisted (
) working out 6 days a week is overkill. You will see far better strength and muscle gains by reducing this to 4 - maybe 5 times. Sometimes, less is more. The progress happens outside the gym. If you are training correctly with good tempo and intensity then 4 should be ample.I have not changed my split for a very long time. Each training session is totally different, and i never do the same exercise week in week out. Sessions are limited to 40-45 minutes with 1 minute rest periods.
- Monday - Shoulders.
- Tuesday - Chest.
- Wednesday - Rest.
- Thursday - Legs.
- Friday - Back.
- Saturday - Arms.
- Sunday - Rest.
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Caporegime
Unless assisted (
Depends how you structure your split, doing arms for example isn't going to kill your recovery/CNS the same as doing legs. I agree doing PPL twice a week will be hard to sustain. You may be able to go a few weeks doing it before you start to notice your basically a husk of a human being, that is assuming proper intensity.
I'm currently doing Push Push Rest Push Pull Legs. Legs once a week is enough for me, they take a while to recover.
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Soldato
Unless assisted (
I have not changed my split for a very long time. Each training session is totally different, and i never do the same exercise week in week out. Sessions are limited to 40-45 minutes with 1 minute rest periods.
- Monday - Shoulders.
- Tuesday - Chest.
- Wednesday - Rest.
- Thursday - Legs.
- Friday - Back.
- Saturday - Arms.
- Sunday - Rest.
I started doing 3 a week from April whilst at home, 4 a week in August (started gym), then 5 from mid September. I did 6 days for the first time last week.
Will listen to my body though, if it's too much I shall tone it down. What I did find annoying is last night waking up at 4am, feeling hungry. Happens now and then, I wake up for a wee and usually I go back to bed but sometimes I get hunger pains.
Caporegime
I just cant get on with push and pulli have tried several training splits over the years and its never really done anything for me mentally. Physically, maybe, but i have to enjoy the session.
Yea it does take a while to adjust. I think when you realise that training a muscle 104 times per vs 52 it’s hard to do a bro split. 3-4 days after training a muscle it’s good to go again, leaving potentially 4 days of missed muscle growth on the table.
Saying that I do training blocks and so I’ll often go to a full bro split for a block. I don’t think it’s great to just do the same split indefinitely.
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Soldato
Yes since I've started this I've had 3 different splits. This may be fourth now.
Caporegime
Bit of an unexpected WSM result this year.
It's all so circumstantial. Must have tried every split known to man kind these past 4 years but in the end I just sort of settled into my own rhythm with a bro style split adding whatever body part I feel needs improvement in on the 5th day. Only thing I don't train weekly is abs. It's definitely a detriment to certain movements past a certain point but I just hate training them. Feels boring and laborious. I imagine it's how most people who complain about leg day feel.
I think the best thing you can do is listen to your head, not just your body. If a split isn't compelling enough then don't continue with it. I find feeling positive about a routine is so much more important then how the routine functions on paper towards whatever goal you have. You should push yourself, of course you should, but not towards routines that you end up dreading.
I think the best thing you can do is listen to your head, not just your body. If a split isn't compelling enough then don't continue with it. I find feeling positive about a routine is so much more important then how the routine functions on paper towards whatever goal you have. You should push yourself, of course you should, but not towards routines that you end up dreading.
Man of Honour
It was always going to be, although I certainly didn't expect the winner. 2nd has made some solid progress and I expected to see him podium in the next year or 2 and 3rd is always a solid competitor banging on the podium door.
Charles Poliquin and Christian Thibaudeau have some rather painful views on the topic, but ultimately it comes down to what you - as a person - want.
I am now focusing on time trials on my bike which requires more aerobic power than I have ever had and extra bulk is not aerodynamic, but I am still relatively strong compared to most cyclists which means I can sprint harder than them if required... So it means my routine looks very bare compared when I was targeting the big two Olympic lifts (7-9 training sessions a week).
Maybe by the time I have finished I will be back in for some noob gains in the gym...
Man of Honour
Channel 5 at Christmas, they don't do any live streaming or anything as it would be boring as sin to watch before they've done all the cutting and editing.
Ta, will look forward to feeling like a weakling while digesting christmas dinner.
It’s really just a powerlifter’s off-season training w/some bicep curls, lateral raises and stuff like that for areas that the competition lifts + assistance variations don’t hit tacked on at the end. I always found it a bit boring because the vast majority of the work is just built around doing variations of the same 3 movement patterns (squat, bench, deadlift) for 4-6 sessions a week.
Soldato
On another note been having knee pain lol. It's when im going down into the squat. Don't understand it, am keeping knees in line with toes. Pointed out.
Breathing in on way down, breathing out 3/4 up.
Breathing in on way down, breathing out 3/4 up.
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