I worked with a trainer for the first year or so I was at the gym. She did very crossfit-style routines. They were exhausting, and they improved my stamina quite a bit, but I wasn't really seeing gains, and it took several days to really feel recovered from them.
I stopped working with her and switched a barbell strength routine on my own, with added deload sets after the strength sets. Now I'm seeing slow and steady improvements in my lifts, and aesthetic improvements as well.
Two different training styles with two different outcomes. Not technically correct to say the first one didn't work, it just provided different adaptations then the one you where after.
Old schoold heavy PPL three times a week gave me best gains ever. >Monday push: heavy bench + accessories >Wednesday pull: heavy chin ups + accessories >Friday legs: heavy front squat + accessories
Accessories was normal PPL training. You can take all sets to absolute failure whit this.
>didnt work
5 day bb splits
4 day bb splits
PPL
5x5
Bulgarian method 10x10 >kinda worked
Starting strength for strength >worked
Oly programs that squat and pull 5 days a week with high intensity >currently working
Arnold split: chest/back, legs, arms . Rest between as needed (arms were lacking from only doing legs and heavy pulls on oly)
>what didn't work
A number of sets which would probably work pretty well for most people >What worked
3-6 sets per muscle group per week
I don't want to talk shit about the training I did that didn't really work past getting to early intermediate. I don't think for example that doing two chest exercises for three to four sets each, twice a week, is a bad idea necessarily, just that it was for me
>didn’t work
Brosplit >did work
Modified NSuns 5/3/1 row variation with less backdown sets and a decent amount of heavy accessory work going to failure
>Didn't work
18-20 sets per group
Long rests
3xFull bodies
PPL
Weighted calisthenics
12-15 rep range
Main-gaining
Arnold split
All compounds
Explosive concentric slow eccentric
1g/lb >Worked
12-18 sets a week + accessories
6-8 rep range
Shortest possible rest to get straight sets
2x week frequency
Upper/lowers
1.2g/lb
Slow rep tempo
Lots of isolation work
Didn’t work: >PPL >too complicated >too many muscle groups for one day >can’t effectively hit all areas with required intensity (have to sacrifice your energy and intensity in bigger lifts so the other ones don’t get as much focus) >have to leave out some isolation exercises to focus more on compound movements
Did work: >bro split >dummy proof >days are focused on one specific body part, so entire body gets plenty volume per week >less compound focus and more isolation >far greater flexibility with a wider range of exercises to choose from per day >can hit each exercise with more intensity, resulting in better gains
At first, nothing worked for me EXCEPT nSuns. It's popular among plebbitors to claim that nSuns has too much "junk volume", but for a beginner that's literally good. It teaches you that you have to push your shit to the absolute max if you want progress
I'm doing a PPL biased full body workout 4 times pet week.
Day 1 i prioritize push meaning I do 2 push exercises, 1 pull and 1 leg.
Day 2 I prioritize pull meaning I do 2 pull exercises, 1 push and 1 leg
Day 3 I prioritize legs but instead of 2 leg exercises, due to the fact that legs are so demanding and take up so many resources, I do 1 leg exercise, 1 pull and 1 push and end the training day with a biking session.
I found this to be the best way to train for me at least, and get the results that I want. I couldn't train more than 3 times a week anyway, so I make every gym session count.
>didn't work
ab training without an ab wheel
>worked
ab wheel
I worked with a trainer for the first year or so I was at the gym. She did very crossfit-style routines. They were exhausting, and they improved my stamina quite a bit, but I wasn't really seeing gains, and it took several days to really feel recovered from them.
I stopped working with her and switched a barbell strength routine on my own, with added deload sets after the strength sets. Now I'm seeing slow and steady improvements in my lifts, and aesthetic improvements as well.
Two different training styles with two different outcomes. Not technically correct to say the first one didn't work, it just provided different adaptations then the one you where after.
>didn't work for you?
Full Body every day
>what did?
Full Body once per week.
You do one full body day and that's it?
What's the routine?
>Didn't work
8-12 rep range
>Did work
15-25 rep range
>15-25 rep range
same
>didn't work
3x week full body hypertrophy programs
5x5
PPL
knees over toes
cycling
running and jogging
yoga, sit ups, crunches, leg raises
>did work
>beginner
2x week body-weight circuits (pull up, dips, rings, push ups, squats, lunges)
2x week 3x5-10 linear progression on strength (Deadlift, Squat, OHP)
10k every day (for health, energy levels, and digestion)
>intermediate
upper lower powerbuilding (8 day cycle UxLxUxLx)
endurance: long distance rucking 1x week
cardio: uphill sprints with load 1x week
core/abs: planks, l-sits, hollow bodies, cables, dragonflys
That only works for god tier genetic chads you are clearly an ottermode twink
>didn't work
4 days a week anything
>worked
2,3, or 6 days a week
YMMV
Starting Strength LP
Old schoold heavy PPL three times a week gave me best gains ever.
>Monday push: heavy bench + accessories
>Wednesday pull: heavy chin ups + accessories
>Friday legs: heavy front squat + accessories
Accessories was normal PPL training. You can take all sets to absolute failure whit this.
>didn't work
le scientific muh frequency programs
>worked
brosplit
>didn't work
changing my split every 1-2 months
>did work
doing the same routine for a year
pretty much every answer in this thread, and you're not wrong
>didnt work
5 day bb splits
4 day bb splits
PPL
5x5
Bulgarian method 10x10
>kinda worked
Starting strength for strength
>worked
Oly programs that squat and pull 5 days a week with high intensity
>currently working
Arnold split: chest/back, legs, arms . Rest between as needed (arms were lacking from only doing legs and heavy pulls on oly)
>what didn't work
A number of sets which would probably work pretty well for most people
>What worked
3-6 sets per muscle group per week
I don't want to talk shit about the training I did that didn't really work past getting to early intermediate. I don't think for example that doing two chest exercises for three to four sets each, twice a week, is a bad idea necessarily, just that it was for me
Might be age or experience. at young age your body can handle alot more. At the same time, a beginner can handle low volume better
>didn’t work
Brosplit
>did work
Modified NSuns 5/3/1 row variation with less backdown sets and a decent amount of heavy accessory work going to failure
>Didn't work
18-20 sets per group
Long rests
3xFull bodies
PPL
Weighted calisthenics
12-15 rep range
Main-gaining
Arnold split
All compounds
Explosive concentric slow eccentric
1g/lb
>Worked
12-18 sets a week + accessories
6-8 rep range
Shortest possible rest to get straight sets
2x week frequency
Upper/lowers
1.2g/lb
Slow rep tempo
Lots of isolation work
Didn’t work:
>PPL
>too complicated
>too many muscle groups for one day
>can’t effectively hit all areas with required intensity (have to sacrifice your energy and intensity in bigger lifts so the other ones don’t get as much focus)
>have to leave out some isolation exercises to focus more on compound movements
Did work:
>bro split
>dummy proof
>days are focused on one specific body part, so entire body gets plenty volume per week
>less compound focus and more isolation
>far greater flexibility with a wider range of exercises to choose from per day
>can hit each exercise with more intensity, resulting in better gains
Everything works for me
>t. Newbie
At first, nothing worked for me EXCEPT nSuns. It's popular among plebbitors to claim that nSuns has too much "junk volume", but for a beginner that's literally good. It teaches you that you have to push your shit to the absolute max if you want progress
I'm doing a PPL biased full body workout 4 times pet week.
Day 1 i prioritize push meaning I do 2 push exercises, 1 pull and 1 leg.
Day 2 I prioritize pull meaning I do 2 pull exercises, 1 push and 1 leg
Day 3 I prioritize legs but instead of 2 leg exercises, due to the fact that legs are so demanding and take up so many resources, I do 1 leg exercise, 1 pull and 1 push and end the training day with a biking session.
I found this to be the best way to train for me at least, and get the results that I want. I couldn't train more than 3 times a week anyway, so I make every gym session count.