every single time i’m halfway through my pull day, im already exhausted and i end up leaving the gym early.
Here’s my list of pull day exercises in order
1.Weighted Pull Ups
2.Facepulls
3.Chest supported t bar row
4.Seated cable row
(here’s where i get tired and usually quit)
5.Dumbbell Curl
6.Reverse barbell curl
7.Hanging leg raises
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I go until I'm exhausted and then leave, every single time
what?
I GO UNTIL IM EXHAUSTED AND THEN LEAVE, EVERY SINGLE TIME
what???
Checked
Well I'm no rocket scientist but maybe you're just doing too much and/or aren't recovering properly
Also try splitting up the rows and curls
Stop doing workouts that the internet told you to do, and do the ones you enjoy instead.
lame ass homie. you a square
eat moar moron
what does food have to do with this
How else you gonna get energy homie? Photosynthesize it?
how many sets of each dipshit? how many reps? whats your rir?
i usually do 3x10
but for pull ups it’s like 8,8,8,5,
take longer rests between sets, if you're going to failure each workout stop, do a deload week if you need to
too much volume and too many exercises.
What is this image from
Some movie that has like an 8 minute long rape scene. Sorry to peak your interest and not have an answer
That's a shit ton of volume for one day unless you are literally only doing one single set of each. And even then that's just a lot of volume and differrent muscle groups for one day
what the frick should i do then
i thought 3x10 was bare minimum for hypertrophy
how shit is your cardio?
i don’t do cardio
why
yea but can you walk 5 miles without dying? are you fat? 3x10 on non compound shouldn't be a big deal, but squatting 10 reps can be sort of tiring
i’m not fat no
try to keep it at like 5 sets per muscle per day. So if you are doing PPL 6 days a week that 10 total sets for that muscle per week.
So 5 sets total for back on a pull day, and 5 for bicep (roughly). Though your biceps will probably get tired if you start with back first so you might not get all 5. Also pull ups are a very taxing excercise IMO so that might tire you out more as well.
you can pretty much do 5-30 0-3RIR and it'll provide relatively the same hypertrophic stimulus
obviously you don't want to do sets of 5 for lateral raises, or sets of 30 for squats
underlying problem is either:
your conditioning sucks (do more cardio)
you're overextending yourself and doing too much volume per session (do more cardio or less sets)
there's diminishing returns beyond 8-10 sets for the same muscle group, maybe consider consolidating your back exercises
this way you can focus on higher quality sets for the other exercises while also being less fatigued
8 sets of high quality back work > 12 sets of shit quality back work
so i’m guessing i should remove exercises like cable rows? other muscle groups seem fine im overdoing lats only from what i know
PPL
pull ups work lats
facepulls work rear delts and mid traps
chest supported t bar row work idk lats and traps?
db curl work biceps
reverse barbel curl works forearm
Do a deload week, drop a set from each exercise so it's 2x10 except for curls keep them at 3. Do that set range for two weeks, add a set to each the third week. Fourth week add another set. Deload 5th week. Don't go to failure first two weeks get 2 to 3 reps from failure. Third week get 1 rep from failure. 4th week blast it and push for new PRs, go to failure. Eat and sleep.
but isn’t 2x10 dyel set range
You sound like a dyel, you cannot even finish a session. Accept the fact you have a shit ton of work to do to get to where you think you should currently be.
WAAAAAAAAH
>so i’m guessing i should remove exercises like cable rows
I'd just pick two back exercises from what you enjoy most
from those three, pull ups and t-bar rows would be my pick
I'm assuming the cable rows probably follow a similar path/hand position to the t-bar rows anyway
>i thought 3x10 was bare minimum for hypertrophy
Just add another set to each exercise, you'll get there champ! Lmao at this thread.
post body i know you wont metzBlack folk are all dyhel kek
P-P-L splits make no sense to me. You do a horizontal pull and then a horizontal pull and then leave out the isolations. moronic. Unless you're cutting the doubling up movements in half (like 2 sets or smth), don't bother with all that shit.
try to lower your rep range
How many sets?
What's the rest of your program
Showing up if half of the battle anon. Eventually you will success. Do as many as you can and little by little you will be capable of doing more and more
is there such thing as junk volume
Any volume is better than no volume.
who is this prostitute i'd like to find more photos and videos of her to jerk off to
It’s Mira.004 and she’s not a prostitute, she’s a virgin
>99% of posts are paid partnerships
geez
sounds really boring
also bad cardio, youve burned out
this is why there are those programs people tell you not to do as an beginner - not cause you cant do them once or twice, but because you cant sustain them long term(like you)
start easier and work ur way up
or take preworkout >:)
>1.Weighted Pull Ups
Good start
>2.Facepulls
These should not be heavy enough to tire you. But form is important so keep them up top.
>3.Chest supported t bar row
Good.
>4.Seated cable row
Why do you have a row right after a row? Try putting this after the first curl set.
>5.Dumbbell Curl
This is fine.
>6.Reverse barbell curl
What do you need these for? Forearms? You're better off using dumbbells for forearms and doing them separately.
>7.Hanging leg raises
Good
>Try putting this after the first curl set.
Meant to write after the first curl exercise.
7 exercises lmao
no wonder you gays are always so small
too much or too little
You die from falling 10 stories up meanwhile a bug lives everytime. You are not big.
>everyone ITT saying 7 fricking exercises is too much?
Is everyone on roofs where working out for 10 minutes is enough or what am I not getting here?
If anything this seems too little
I do pretty much the same plan plus shrugs, hammer curls and reverse pec dec
Then you're lifting b***h weight. And are just creating more muscle damage and fatigue for no additional gain.
adding more movements for other back muscles doesn't mean what you said it does why don't you post body you dyel gay
deadlifts on push day? at last a fellow intellectual
???
This is a pull day
And there are no deadlifts
I know you motherfricker. they're not written on pull day so must be on push. you are doing your diddlys aren't ya?
TFW no gym cutie to kiss me and stroke my ego (and my wiener) at night
Lol
That's way too much junk volume dude. Too many lifts. You don't need to do all of those frickers every week
1. Either Weighted chin/pullup or Lat pull down
2. Heavy free weight Row
3. Some type of machine Row where you get a deep stretch
4. Facepull
5. Curl
Quit ppls for little while and do a U/L, that's what I do when I'm feeling burnt.
Do leg raises at the same time as pullups.
Do t bar or cable row
Drop the curl. Keep the reverse for forearms gains
Do more cardio
doing abs not at the end of your workout
>ngmi
>stop doing curls
Even I'm not this moronic and I bet money I have better arms than you.
t. curl bro
Not really, I'm just going balls to the wall in every direction so why would I neglect bis?
Lower the weights and finish all workouts. Next time, start with the ones you did when exhausted. Repeat.
Do more threshold cardio to increase your overall endurance.
Curls are movements you can do at the start of your workout without much issue.
Hanging leg raises can be changed into knee raises or do arm supported leg raises.
How many different exercises per workout would anons recommend for an upper/lower split? Is doing two push and two pull compounds in one workout reasonable?
Yeah this is why PPL is shit, you only feel fresh on the first couple exercises. Take the upper lower pill
>tfw I will outscale Mira in less than 3 years
Let me fix it for you.
Weighted chin ups
Horizontal Row Exercise
Facepull
Dumbbell Curl Variations
You can figure out the number of sets, but basically, you’re doing too many exercises each day. Push hard to progress on your chins and horizontal row exercise, facepull is a break, then focus on the burn on curls. Workout done in like 1 hour.
>pic
I don't get it.
Cheat code in the gym: SUPERSET DOGSHIT BORING WORKOUTS
>save time
>higher intensity, more fun
>improve cardio
>doesnt affect lifts
Pull-ups are pretty taxing
>how to persevere
Change up the diet. You’re about to fall.
Need more context.
She’s not being paid to work out.
Full rep pull ups encircle every other exercise you listed. Do more of those and cut off the ones you don’t like doing.
Unironically work on your cardio LMFAO
have you tried not being a pussy?
Stop posting coombait for starters
>any girl is coombait
i think you are just a degenrate coomer who needs to frick off back to whatever pornboard you are from