THIS Builds The MOST Muscle (Science-Backed Blueprint For Adding MASS)
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Date: 2024-11-06
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Comments and reviews: 20
sturmerraefon5985
Having a PhD in exercise physiology and over 35 years of training, here is my takeaway and a breakdown of a workout based on the Video. Thanks for all the information and data Ryan love your work.
Key Takeaways:
Training Frequency and Split:
Training each muscle twice a week seems optimal, with an upper/lower or push-pull-legs (PPL) split being effective.
The Bro split (one muscle group per week) may work if the volume per session is high, but for more frequent stimulus, two or even three times per week per muscle is ideal.
Volume:
Start with around 10 sets per muscle per week. Adjust upward if growth stagnates, particularly for lagging muscles.
Be cautious of diminishing returns as volume increases, aiming for quality over excessive quantity.
Intensity and Failure:
Training close to failure (within 0-3 reps in reserve) is effective, but full failure every set may not be necessary and can risk overtraining.
Pausing towards the end of a set (e. g, in squats) may limit benefits; a consistent tempo might be better, with less pausing as fatigue sets in.
Tempo:
A 3-second eccentric (lowering phase) and a 1-second concentric (lifting phase) tempo might be beneficial, especially for older or untrained individuals who are using lighter weights.
Optimal Workout Plan:
Based on these principles, a balanced upper/lower split with two days off for recovery is set over a weekly rotation. As suggested, an extra workout can be added every third week to hit muscles three times in that week.
Weekly Training Split (Upper/Lower)
Day 1: Upper Body (Push Focus)
Bench Press: 4 sets x 8-10 reps
Overhead Press: 3 sets x 8-10 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Tricep Dips or Skull Crushers: 3 sets x 12 reps
Lateral Raises: 4 sets x 12-15 reps (for shoulder endurance)
Day 2: Lower Body (Quad Focus)
Squats: 4 sets x 8-10 reps (3-second eccentric)
Leg Press: 3 sets x 10-12 reps
Lunges or Split Squats: 3 sets x 10 reps per leg
Leg Extensions: 4 sets x 15 reps (higher volume for isolation)
Calf Raises: 4 sets x 15-20 reps (focus on volume for calves)
Day 3: Rest or Light Cardio
Day 4: Upper Body (Pull Focus)
Pull-Ups or Lat Pulldowns: 4 sets x 8-10 reps
Bent Over Rows: 3 sets x 10 reps
Face Pulls: 3 sets x 12 reps
Bicep Curls (Barbell or Dumbbell): 4 sets x 10-12 reps
Shrugs: 3 sets x 15 reps
Day 5: Lower Body (Hamstring and Glute Focus)
Deadlifts or Romanian Deadlifts: 4 sets x 8 reps (controlled tempo)
Hamstring Curls: 4 sets x 12-15 reps
Glute Bridges or Hip Thrusts: 3 sets x 10 reps
Cable Pull-Throughs: 3 sets x 12 reps
Ab Rollouts or Planks: 3 sets x 1-minute hold
Day 6: Optional Cardio or Active Recovery
Day 7: Rest
Notes:
Progressive Overload: Increase weights, reps, or sets gradually each week.
Monitor Recovery: Adjust volume or take an extra rest day if fatigued.
Tempo and Control: Emphasize controlled reps, especially during eccentric (lowering) phases.
Optional Adjustments: Increase frequency for lagging muscles by incorporating a third weekly workout every few weeks.
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Having a PhD in exercise physiology and over 35 years of training, here is my takeaway and a breakdown of a workout based on the Video. Thanks for all the information and data Ryan love your work.
Key Takeaways:
Training Frequency and Split:
Training each muscle twice a week seems optimal, with an upper/lower or push-pull-legs (PPL) split being effective.
The Bro split (one muscle group per week) may work if the volume per session is high, but for more frequent stimulus, two or even three times per week per muscle is ideal.
Volume:
Start with around 10 sets per muscle per week. Adjust upward if growth stagnates, particularly for lagging muscles.
Be cautious of diminishing returns as volume increases, aiming for quality over excessive quantity.
Intensity and Failure:
Training close to failure (within 0-3 reps in reserve) is effective, but full failure every set may not be necessary and can risk overtraining.
Pausing towards the end of a set (e. g, in squats) may limit benefits; a consistent tempo might be better, with less pausing as fatigue sets in.
Tempo:
A 3-second eccentric (lowering phase) and a 1-second concentric (lifting phase) tempo might be beneficial, especially for older or untrained individuals who are using lighter weights.
Optimal Workout Plan:
Based on these principles, a balanced upper/lower split with two days off for recovery is set over a weekly rotation. As suggested, an extra workout can be added every third week to hit muscles three times in that week.
Weekly Training Split (Upper/Lower)
Day 1: Upper Body (Push Focus)
Bench Press: 4 sets x 8-10 reps
Overhead Press: 3 sets x 8-10 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Tricep Dips or Skull Crushers: 3 sets x 12 reps
Lateral Raises: 4 sets x 12-15 reps (for shoulder endurance)
Day 2: Lower Body (Quad Focus)
Squats: 4 sets x 8-10 reps (3-second eccentric)
Leg Press: 3 sets x 10-12 reps
Lunges or Split Squats: 3 sets x 10 reps per leg
Leg Extensions: 4 sets x 15 reps (higher volume for isolation)
Calf Raises: 4 sets x 15-20 reps (focus on volume for calves)
Day 3: Rest or Light Cardio
Day 4: Upper Body (Pull Focus)
Pull-Ups or Lat Pulldowns: 4 sets x 8-10 reps
Bent Over Rows: 3 sets x 10 reps
Face Pulls: 3 sets x 12 reps
Bicep Curls (Barbell or Dumbbell): 4 sets x 10-12 reps
Shrugs: 3 sets x 15 reps
Day 5: Lower Body (Hamstring and Glute Focus)
Deadlifts or Romanian Deadlifts: 4 sets x 8 reps (controlled tempo)
Hamstring Curls: 4 sets x 12-15 reps
Glute Bridges or Hip Thrusts: 3 sets x 10 reps
Cable Pull-Throughs: 3 sets x 12 reps
Ab Rollouts or Planks: 3 sets x 1-minute hold
Day 6: Optional Cardio or Active Recovery
Day 7: Rest
Notes:
Progressive Overload: Increase weights, reps, or sets gradually each week.
Monitor Recovery: Adjust volume or take an extra rest day if fatigued.
Tempo and Control: Emphasize controlled reps, especially during eccentric (lowering) phases.
Optional Adjustments: Increase frequency for lagging muscles by incorporating a third weekly workout every few weeks.
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professorkaos2781
I'm a big believer in primarily combining push and pull exercises along with big and small muscles whenever possible. If you are juiced up or genetically gifted, training each body part twice/week seems ideal for most but for a natural lifter MOST benefit from training each body part twice every 9-10 days seems to be the sweet spot. For instance, at my best I would do an AM/PM split with approximately 10-16 sets per body part depending on the muscle size and rep ranges as well as how much time I had in the day. The idea used to be smaller muscles (triceps, calves especially) required higher intensity, higher reps but less sets needed. I question this now where I believe high volume, high intensity and just as many sets if not more than whats required for larger muscles but that's just my two cents. A split that works well, especially for 99% of us that favor chest and biceps is like this. Day1- Biceps, triceps, Day2- Chest, abs, Day3- Shoulders, legs, Day4- Back (if possible start 2nd wk's biceps or triceps; if not make it a Back/Cardio day. If four days in a row is too much, day 4 can be a rest day and still with 3 on 1 off you still complete the rotation in 10 days. Day 5: rest (optional abs/cardio, Day 6: Chest/triceps, Day 7: Shoulders/legs, Day 8: Back/biceps, Day 9: Rest (optional abs/cardio/calves. I do 4 sets of calves as part of my leg workout but they do well to be hit at least one more time in the rotation specifically if heart shaped calves are part of your goals. If not, do cardio or abs or a favorite body part that has had 72hrs to rest min. I grow best and many others with a split like this. It allows you do 1 or 2 days with just a single body part if needed and if that is done I ALWAYS combine an ab workout with whatever body part I've done by itself (which is always either Chest, Biceps or Legs. Start with 3 exercises per body part with 3 sets each, then slowly after 4-6wks increase to 4 exercises 3 sets each with the ultimate goal of getting to 4 exercises, 4 sets each over a 3-4month period. Eat clean, lots of protein and good sleep and in 4 months you will see massive change. Send the check in the mail and don't let anyone make you think its rocket science. Keep your elbows at your sides for most exercises, dont swing your back and feel the muscle working. thats how it works.
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I'm a big believer in primarily combining push and pull exercises along with big and small muscles whenever possible. If you are juiced up or genetically gifted, training each body part twice/week seems ideal for most but for a natural lifter MOST benefit from training each body part twice every 9-10 days seems to be the sweet spot. For instance, at my best I would do an AM/PM split with approximately 10-16 sets per body part depending on the muscle size and rep ranges as well as how much time I had in the day. The idea used to be smaller muscles (triceps, calves especially) required higher intensity, higher reps but less sets needed. I question this now where I believe high volume, high intensity and just as many sets if not more than whats required for larger muscles but that's just my two cents. A split that works well, especially for 99% of us that favor chest and biceps is like this. Day1- Biceps, triceps, Day2- Chest, abs, Day3- Shoulders, legs, Day4- Back (if possible start 2nd wk's biceps or triceps; if not make it a Back/Cardio day. If four days in a row is too much, day 4 can be a rest day and still with 3 on 1 off you still complete the rotation in 10 days. Day 5: rest (optional abs/cardio, Day 6: Chest/triceps, Day 7: Shoulders/legs, Day 8: Back/biceps, Day 9: Rest (optional abs/cardio/calves. I do 4 sets of calves as part of my leg workout but they do well to be hit at least one more time in the rotation specifically if heart shaped calves are part of your goals. If not, do cardio or abs or a favorite body part that has had 72hrs to rest min. I grow best and many others with a split like this. It allows you do 1 or 2 days with just a single body part if needed and if that is done I ALWAYS combine an ab workout with whatever body part I've done by itself (which is always either Chest, Biceps or Legs. Start with 3 exercises per body part with 3 sets each, then slowly after 4-6wks increase to 4 exercises 3 sets each with the ultimate goal of getting to 4 exercises, 4 sets each over a 3-4month period. Eat clean, lots of protein and good sleep and in 4 months you will see massive change. Send the check in the mail and don't let anyone make you think its rocket science. Keep your elbows at your sides for most exercises, dont swing your back and feel the muscle working. thats how it works.
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bambusizdrowie3979
Another great video!
I don't pause for an extra breath or two. Instead, I try to speed up before my brain realizes that I don't have the strength to do a single more rep. LOL. ADHD somethimes has benefits.
Over the years, FBW has worked best for me. I just didn't feel tired enough doing the split. I felt I could do more. Or its just my ADHD. But I also didn't want to overload the joints that I have problems with. I'm getting older and now, being 38, I noticed that I feel better and have better results when doing PPL. 3 days of training, one day off, 3 days of training, one day off and so on.
I don't have any super effects like those from TikTok, but using FFMI calculators I managed to determine that I have a body figure that is 95% of what can be achieved naturally. According to Strength Level, my strength is at the level of over 50% of other people of my height/weight, so I am very happy because I have big problems with my joints and spine (I broke down while serving in recon, I could barely walk. Currently, I am seriously considering start TRT, because it came to my mind when I recently took the ADAM questionnaire. I need to discuss this with my doctor.
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Another great video!
I don't pause for an extra breath or two. Instead, I try to speed up before my brain realizes that I don't have the strength to do a single more rep. LOL. ADHD somethimes has benefits.
Over the years, FBW has worked best for me. I just didn't feel tired enough doing the split. I felt I could do more. Or its just my ADHD. But I also didn't want to overload the joints that I have problems with. I'm getting older and now, being 38, I noticed that I feel better and have better results when doing PPL. 3 days of training, one day off, 3 days of training, one day off and so on.
I don't have any super effects like those from TikTok, but using FFMI calculators I managed to determine that I have a body figure that is 95% of what can be achieved naturally. According to Strength Level, my strength is at the level of over 50% of other people of my height/weight, so I am very happy because I have big problems with my joints and spine (I broke down while serving in recon, I could barely walk. Currently, I am seriously considering start TRT, because it came to my mind when I recently took the ADAM questionnaire. I need to discuss this with my doctor.
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ThaStonedGardner
I do push, pull, legs, push, pull, legs, off. I throw in two extra evening sessions during my working week, hitting whatever felt like it didn't get hit well enough or get sore enough.
This last week I did 15 working sets for quads and 28 working sets for biceps.
Been doing this split for about three months now and in that time I've seen more growth and progress in all my lifts than in the last two years of bro splits.
I also run one or two times a week, and swim laps one or two times a week. I'm 42, on trt but just enough to get me up to average normal levels. I'm wore out, but still have the energy to train martial arts a couple times a week with my kiddo and get freaky with the wife two or three times a week.
Squat, bench, deadlift, OHP, barbell rows are all still my main lifts, and bunches of accessories.
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I do push, pull, legs, push, pull, legs, off. I throw in two extra evening sessions during my working week, hitting whatever felt like it didn't get hit well enough or get sore enough.
This last week I did 15 working sets for quads and 28 working sets for biceps.
Been doing this split for about three months now and in that time I've seen more growth and progress in all my lifts than in the last two years of bro splits.
I also run one or two times a week, and swim laps one or two times a week. I'm 42, on trt but just enough to get me up to average normal levels. I'm wore out, but still have the energy to train martial arts a couple times a week with my kiddo and get freaky with the wife two or three times a week.
Squat, bench, deadlift, OHP, barbell rows are all still my main lifts, and bunches of accessories.
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fazole
Look into Pavel Tsatsouline's books on weightlifting and muscle recruitement, Power to the People. He says leaving 1 or 2 reps in the bank is the way to increase muscle density and therefore strength. Repping to failure is to build size. Ideally, you do both on different days.
The USSR literally had a ministry of athletics and they poured billions of roubles into researching athletics. Body builders in the USSR used soy protein to grow because they didn't have whey.
The thing to remember about US studies, is it is important to know who is funding them for what reason. There is a profit motive to sell you something and that may bias the study. The Soviets didn't have this. Rogan also interviewed Pavel.
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Look into Pavel Tsatsouline's books on weightlifting and muscle recruitement, Power to the People. He says leaving 1 or 2 reps in the bank is the way to increase muscle density and therefore strength. Repping to failure is to build size. Ideally, you do both on different days.
The USSR literally had a ministry of athletics and they poured billions of roubles into researching athletics. Body builders in the USSR used soy protein to grow because they didn't have whey.
The thing to remember about US studies, is it is important to know who is funding them for what reason. There is a profit motive to sell you something and that may bias the study. The Soviets didn't have this. Rogan also interviewed Pavel.
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MoSalam1999
for me i do the 1st set and let that set be my benchmark, i go to failure on it (for example 8 reps on 80 kg squats, all the way down, with full momentum kill at the bottom before going back up) then once I do these 8 reps I keep that consistent. every set I do should be with perfect form, same reps same weight for whatever sets I fell like that day. BUT answering your question that does lead for me to pause a little more when I start reaching the last reps in every set and specially on the last set since I have reached nearly complete failure, (I do that with every exercise I do. idk if that answers the question but yeah.
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for me i do the 1st set and let that set be my benchmark, i go to failure on it (for example 8 reps on 80 kg squats, all the way down, with full momentum kill at the bottom before going back up) then once I do these 8 reps I keep that consistent. every set I do should be with perfect form, same reps same weight for whatever sets I fell like that day. BUT answering your question that does lead for me to pause a little more when I start reaching the last reps in every set and specially on the last set since I have reached nearly complete failure, (I do that with every exercise I do. idk if that answers the question but yeah.
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paulblake1164
9: 12 My advice to any person who's lifting weight naturally would be; Know thyself
I think that when it comes to training to fail the ideal way would be to fail with body weight after competing as many reps as you can with a load and make the switch purely so that the body doesn't even know that there is no weight there so if you were doing a bench press and you got to that point where you are pausing you re-rack the bar go onto the floor and did a series of press-ups and to you just could not do another press up the mind and the muscle doesn't know which comes back to my original statement of know thyself
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9: 12 My advice to any person who's lifting weight naturally would be; Know thyself
I think that when it comes to training to fail the ideal way would be to fail with body weight after competing as many reps as you can with a load and make the switch purely so that the body doesn't even know that there is no weight there so if you were doing a bench press and you got to that point where you are pausing you re-rack the bar go onto the floor and did a series of press-ups and to you just could not do another press up the mind and the muscle doesn't know which comes back to my original statement of know thyself
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JeremyTmak
Depending on the weight load, it depends on how many breaths or time I will take in between sets. Also level of nrg. Usually, smash it out till I can't do any more reps, then force at least one 1more rep, load off, take a 1min(approx) breather, then crush out 2 or 3 more, and count as the same set. Helps when working up weight and also uses some powerlifting techniques, 3 4 5 / 4 6 8 - reps. Right or wrong dunno, works for me and when done right the chosen muscle group is pretty sore. Thanks for the video Ryan, some good dry humor. Keep up the great work ERAGHHHH! (arnold emphasis) not chewbacka
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Depending on the weight load, it depends on how many breaths or time I will take in between sets. Also level of nrg. Usually, smash it out till I can't do any more reps, then force at least one 1more rep, load off, take a 1min(approx) breather, then crush out 2 or 3 more, and count as the same set. Helps when working up weight and also uses some powerlifting techniques, 3 4 5 / 4 6 8 - reps. Right or wrong dunno, works for me and when done right the chosen muscle group is pretty sore. Thanks for the video Ryan, some good dry humor. Keep up the great work ERAGHHHH! (arnold emphasis) not chewbacka
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wapuka
After Forty five years in the sport I find make it short, make it sweet and get the hell out of dodge with proper training intensity. Love rest pause training, variable reps, continuous tension incorporated with training to 80/85 percent of one’s max with a down set at 65%. And, as Joe, yes, Joe Gold, use to say, 98 percent of lifting happens outside the gym and in the kitchen. Sleep, recover and enjoy. When in doubt less is more, especially when training intelligently! Have enjoyed watching you grow over the years, on many fronts, Ryan! I appreciate your knowledge, curiosity and humor!
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After Forty five years in the sport I find make it short, make it sweet and get the hell out of dodge with proper training intensity. Love rest pause training, variable reps, continuous tension incorporated with training to 80/85 percent of one’s max with a down set at 65%. And, as Joe, yes, Joe Gold, use to say, 98 percent of lifting happens outside the gym and in the kitchen. Sleep, recover and enjoy. When in doubt less is more, especially when training intelligently! Have enjoyed watching you grow over the years, on many fronts, Ryan! I appreciate your knowledge, curiosity and humor!
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Teufelhund-93
Love you vids. So I ran your BBS program for a little over a year. Before that I ran a ppl for about 8 months based on your videos. Leveled off and was getting frustrated. Using your app I put together a full body on a 2 day 1 day rest (cardio or forearms/calves) and I have seen steady progress week after week for the last 6 months.
Couple disclaimers: I’m 50 so I only increase the weight until I can do 3 full sets at whatever weight and then only increase in 5lb increments. My goal is strength vs size as I am a firefighter and strong vs size is more important.
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Love you vids. So I ran your BBS program for a little over a year. Before that I ran a ppl for about 8 months based on your videos. Leveled off and was getting frustrated. Using your app I put together a full body on a 2 day 1 day rest (cardio or forearms/calves) and I have seen steady progress week after week for the last 6 months.
Couple disclaimers: I’m 50 so I only increase the weight until I can do 3 full sets at whatever weight and then only increase in 5lb increments. My goal is strength vs size as I am a firefighter and strong vs size is more important.
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keithb4077
Just for the sake of discussion: Why would any do that (regarding Full Body); in the context of hypertrophy, the rhetorical question stands; totally agree.
In general purpose or athletic training, (i. e. not bodybuilding) it accomplishes everything else very well. In other words, if you want fast progress of strength AND stability, endurance, mobility, movement and postural patterns- train fundamental compound movements 4-6x per week at medium intensity (reducing the requirement for recovery. It's the express train to overall fitness.
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Just for the sake of discussion: Why would any do that (regarding Full Body); in the context of hypertrophy, the rhetorical question stands; totally agree.
In general purpose or athletic training, (i. e. not bodybuilding) it accomplishes everything else very well. In other words, if you want fast progress of strength AND stability, endurance, mobility, movement and postural patterns- train fundamental compound movements 4-6x per week at medium intensity (reducing the requirement for recovery. It's the express train to overall fitness.
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sg_7178
about the pause to get failure thing, i'm studing sport science at uni (in italy, so i think that the pause are necessary to achive MUSCLE failure, becouse if you don't get more pause/rest between the reps you will probably achive nervous system and cardiovascoular failure before the muscle fiber are actually out of gas. This also depends on the muscle that you are training, different muscle have different types of fibers, so type I muscle (i mean muscle with more fibers of the type I) and type IIa/IIb muscle needs to be trained differently
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about the pause to get failure thing, i'm studing sport science at uni (in italy, so i think that the pause are necessary to achive MUSCLE failure, becouse if you don't get more pause/rest between the reps you will probably achive nervous system and cardiovascoular failure before the muscle fiber are actually out of gas. This also depends on the muscle that you are training, different muscle have different types of fibers, so type I muscle (i mean muscle with more fibers of the type I) and type IIa/IIb muscle needs to be trained differently
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paulsacramento5995
More and more studies are showing that the frequency doesn't matter as long as you get the TOTAL sets in per week. The sweet spot for total sets per week per body part seems to be between 12-15 for OPTIMAL hypertrophy gains with even reasonable gains being at 9 sets (providing the intensity is there. So, if you train your chest 3X a week with 5 sets per session, you will get that 15 sets per week per muscle, OR you do 2X per week with 6-7 sets each time OR you do ONE session with 15 sets per muscle (3x5 for example.
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More and more studies are showing that the frequency doesn't matter as long as you get the TOTAL sets in per week. The sweet spot for total sets per week per body part seems to be between 12-15 for OPTIMAL hypertrophy gains with even reasonable gains being at 9 sets (providing the intensity is there. So, if you train your chest 3X a week with 5 sets per session, you will get that 15 sets per week per muscle, OR you do 2X per week with 6-7 sets each time OR you do ONE session with 15 sets per muscle (3x5 for example.
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Andrew-mk7rm
I just do a hybrid PPL/Upper-Lower split every week.
Day 1: Chest shoulders triceps (Push)
Day 2: Back & biceps (Pull)
Day 3: Legs abs
Day 4: Rest
Day 5: Upper (chest back shoulders biceps triceps)
Day 6: Lower (legs) abs, plus warm up with some light cardio routine if I really feel like it
Day 7: Rest
Is this not the perfect routine All muscles are hit twice per week always with at least 2 days of rest between for all muscles, plus the days are the same each week for consistency. Thoughts
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I just do a hybrid PPL/Upper-Lower split every week.
Day 1: Chest shoulders triceps (Push)
Day 2: Back & biceps (Pull)
Day 3: Legs abs
Day 4: Rest
Day 5: Upper (chest back shoulders biceps triceps)
Day 6: Lower (legs) abs, plus warm up with some light cardio routine if I really feel like it
Day 7: Rest
Is this not the perfect routine All muscles are hit twice per week always with at least 2 days of rest between for all muscles, plus the days are the same each week for consistency. Thoughts
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BeamRider100
I tried 3 second eccentric and quickly realized that you run out of breath quicker that way, rather than just following a self selected rhythm. Which is more in time with your deep breaths. Studies in cadence in cycling also found that a self selected cadence for a given power output level was also best/optimal (ie: pedal faster when putting out more power, pedalling slower at more sustained power levels, is most efficient. So basically after all the studies, everyone was just naturally doing it right all along.
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I tried 3 second eccentric and quickly realized that you run out of breath quicker that way, rather than just following a self selected rhythm. Which is more in time with your deep breaths. Studies in cadence in cycling also found that a self selected cadence for a given power output level was also best/optimal (ie: pedal faster when putting out more power, pedalling slower at more sustained power levels, is most efficient. So basically after all the studies, everyone was just naturally doing it right all along.
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matttaylor1449
Since incorporating slow eccentrics, pause in the stretch and actually going to failure/0-3RIR my quads respond to as little as 2 working sets per week and are sore for most of the week.
Volume, frequency, intensity, etc are just parameters that scale the activity you’re doing. However if the activity itself isn’t working for you, techniques are off, tempo, etc then you’re not even ready for this discussion and need to focus more on your exercise execution.
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Since incorporating slow eccentrics, pause in the stretch and actually going to failure/0-3RIR my quads respond to as little as 2 working sets per week and are sore for most of the week.
Volume, frequency, intensity, etc are just parameters that scale the activity you’re doing. However if the activity itself isn’t working for you, techniques are off, tempo, etc then you’re not even ready for this discussion and need to focus more on your exercise execution.
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jesusu. 4647
I used to be a PPL fanatic and remained so for several years. Life circumstances forced me to switch to a bro split which I used to hate with all my being and to my surprise I found out I could workout harder every session and had been lacking recovery for years. Joint pain disappeared and gains started coming back.
Some smaller muscles like arms and delts will benefit from twice a week training but not to the extent of doubling the gains. Just my experience.
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I used to be a PPL fanatic and remained so for several years. Life circumstances forced me to switch to a bro split which I used to hate with all my being and to my surprise I found out I could workout harder every session and had been lacking recovery for years. Joint pain disappeared and gains started coming back.
Some smaller muscles like arms and delts will benefit from twice a week training but not to the extent of doubling the gains. Just my experience.
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hyugahyuga3761
I thought my drop in energy and motivation was just part of daily life. But then I found out how much testosterone plays a key role in these things, and it made me wonder how I could support my body naturally. I came across a book called You Are Stronger Than You Think by Borlest, which doesn’t just offer theory, but real, practical tips for boosting testosterone naturally. This book opened my eyes and made me look at my health from a new perspective
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I thought my drop in energy and motivation was just part of daily life. But then I found out how much testosterone plays a key role in these things, and it made me wonder how I could support my body naturally. I came across a book called You Are Stronger Than You Think by Borlest, which doesn’t just offer theory, but real, practical tips for boosting testosterone naturally. This book opened my eyes and made me look at my health from a new perspective
reply
thepohCv
I lift every day, everything is Supersets. For example the break my Quads get between sets are Hamstring sets, back and forth. Day1 is Push Pull with 4-6 (split evenly between both) movements for 4-6 sets of 10reps. Day2 is Legs Bis/Tris/Shoulders with 2 Heavy Leg movements for 5-6 sets of 10, 2 Bis Back-to-back followed by Tris and 2 Shoulder movements for 4-5 Cycles of 10reps.
Probably not ideal but it has been working well for me: D
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I lift every day, everything is Supersets. For example the break my Quads get between sets are Hamstring sets, back and forth. Day1 is Push Pull with 4-6 (split evenly between both) movements for 4-6 sets of 10reps. Day2 is Legs Bis/Tris/Shoulders with 2 Heavy Leg movements for 5-6 sets of 10, 2 Bis Back-to-back followed by Tris and 2 Shoulder movements for 4-5 Cycles of 10reps.
Probably not ideal but it has been working well for me: D
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theVariedLife
Love the info. I'm 58, 6' 2 at 255 with abs. My routine is Day 1: biceps & triceps. Day 2: Rest. Day 3: Legs & Shoulders. Day 4: Rest. Day 5: Chest & Back. Day 5 & 6: Rest. Do cardio every workout (elliptical. Its high reps and looking for growth. Been doing this for the last year and it works well for me (though I do think I need to add more on legs - might add in certain leg exercises on Days 1 - extensions and 5 - curls.
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Love the info. I'm 58, 6' 2 at 255 with abs. My routine is Day 1: biceps & triceps. Day 2: Rest. Day 3: Legs & Shoulders. Day 4: Rest. Day 5: Chest & Back. Day 5 & 6: Rest. Do cardio every workout (elliptical. Its high reps and looking for growth. Been doing this for the last year and it works well for me (though I do think I need to add more on legs - might add in certain leg exercises on Days 1 - extensions and 5 - curls.
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