just finished my last detrain so i revised my routine:
- natural bodybuilding
- high(ish) frequency PPL
- 30 day, no days off
- should not overreach
- followed by 6 day detrain with only cardio
any feedback will help specially on exercise selection and volume per muscle
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Way too much stuff for my liking, I stick to 1-2 lifts per body part for a length of time and progress them.
Volume is also lopsided, you have 10 sets for chest, 5 for delts, 6 for upper back that isn't traps, 8 each for arms, 4 for quads and 2 for hamstrings. Weird to do "glute focused RDL" which is going to be a hamstring lift the day before you do your two sets of hamstring curls.
>you have 10 sets for chest
that is the only thing i know for sure is perfect
>Weird to do "glute focused RDL" which is going to be a hamstring lift
if i bend the knees it doesn't use hamstrings at all, thats why i put "glute focused"
>I stick to 1-2 lifts per body part for a length of time and progress them.
after putting every variation i could think of for chest it became very aesthetic, i know for sure regional hypertrophy works, but i never tried to "periodize" like that, maybe ill do that with only one muscle group to see what is like
>if i bend the knees it doesn't use hamstrings at all, thats why i put "glute focused"
so it's a... squat?
And yes I exclusively have a "main" lift for every body part that I will progress. Secondary lift is more qualitative, higher volumes and lower weight, but I also progress that just slower. I'm incapable of lifting without a strength perspective tho
>so it's a... squat?
almost... or even good morning, you start with a normal rdl, getting your but very behind, and bend somewhat the knees at the end part of the lift to feel the stretch in the glutes
>I'm incapable of lifting without a strength perspective tho
i never give any thoughts to strength, only feeling the tension in the right muscle and hitting failure at 8 to 15 reps
Do you write your lifting program in vim or something?
gvim
this is a txt file called "calendar" in my desktop, it has my daily routine, my workout routine, and an "upcoming events" log at the end
/g/ains
>bad girl machine
>good girl machine
SHIGGY
Way too much chest.
Way too little back.
Nonexistent legs.
Too much intraworkout variation, too little interweek variation. This is a 30 day program, pick 2x movements per day and progress.
Shrugs suck. Pulldowns suck. Machine rows are great, but not as a primary builder.
>Too much intraworkout variation, too little interweek variation
is this really a problem, at the end the volume would be similar?
>Shrugs suck. Pulldowns suck. Machine rows are great
completelly agree, previous split was a 4 day push/pull/push/legs, started pull day with 4 sets machine rows, maxed the machine at my local gym in 2 months, my upper back is now huge and posterior delts disproportionately big
i overreached the chest with 1 day rest, but my back was fully rested in 3 days, thats why in this split im having 2 day rest for each body part and lowering the sets per muscle per workout so its sustainable
Try my U/L
>Upper: Delts & Arms
>Lower
>x (optional rest day depending on what you are doing)
>Upper: Chest & Back
>x
chest and back are too important to have to fight for recovery resources
what does that even mean
you see that my routine has too much volume perhaps, IM EDGING RECOVERY, to the point the day by day is important, in a normal split it would be just a detail
training every day means the body will actually spend resources to fit your routine, chest > back > shoulder > quads > all... this is my aesthetic goal, so i should prioritize these by day.
since not having a leg day to train shoulders is silly thats my compromise, to bundle chest and shoulders
bad
ridiculous amount of specificity that no one needs. you'll be better off with 4 sets of a compound or main lift (bicep curl, tricep pressdown, upright row, etc) with 2 pairs of amrap backoff sets. then hitting 3-4 more sets with a more full rom to finish the target area.
once you start the specificity minmax you won't be able to go back unfortunately, having done dips to machine press forever and have a massive outer lower tit, to finding out how single arm shortened press partials grew my middle breasts besides everyone saying it isn't necessary. makes me want to do that for every muscle head and portion
Can we compare notes?
>bro is on a juicer split
there are many major lifts, how can you do all that without getting hurt
IDK i am big moronic guy that loves hard work and has worked manual labor and been in army his whole life
My basic home DB program. Basically I either increase the weight once I hit the max reps (10 to 12) on all the main sets of a lift or I increase the number of reps. The plus means that if I dont hit my rep goal I'll do an set or two extra. Tho sometimes I do extra sets for fun.
My frame and hips are wide so thats why I have a bit more arm and shoulder focus to look more balanced. The split between upper days is like that because of my schedules. One large upper day doesnt work for me. I basically do blocks of four days: Legs, upper, upper and run. Then technically a rest day but I might run then too. The alternative leg day is for when the gym at my workplace happens to be available.