What split routines do you?

What split routines do you IST bros do?

  1. 2 months ago
    Anonymous

    Pic related, I've been running for about 4 months now.

    • 2 months ago
      Anonymous

      >30-45 sets a week per muscle
      what the fuck

      • 2 months ago
        Anonymous

        That's Smolov for you, although I don't know how he achieves that for other body parts, maybe German volume training?
        And before you ask, yes, it's stupidly high volume, probably why he advises deloads or you'd burn yourself out

        • 2 months ago
          Anonymous

          >30-45 sets a week per muscle
          what the fuck

          The sets per week is separate from the smolov. I run smolov for the strength foundation of my training. Lately my body has been adapting to the training, I used to have to deload every 3 or 6 weeks with knee and shoulder pain, but now Im 12 weeks in with no pains.
          Im trying to get my bench from 385 to 405 by october. I've also been putting on insane amounts of muscle, and the 30-45 sets a week per muscle is more of a guideline at this point. I've been running pump sets for chest and back on arm days, and doing supersets of bis and tris on the chest/back/leg day.

        • 2 months ago
          Anonymous

          Also my hypertrophy routines are at a minimum 3 exercises of 5x10 (sometimes I do 5x6-8, trying to increase the weight). For example, on my chest hypertrophy routine I run Incline bench 5x10 (last set I load up for a 4 repper), then decline bench 5 x10 (same thing), and then I run cable flies for 5x12.
          Lats is usually a 5x10 of pull downs before my chest work, then t bar rows 5x10 and cable rows 5x10 after my chest work.

  2. 2 months ago
    Anonymous

    anyone got that pic with scooby's intermediate db ppl routine>

  3. 2 months ago
    Anonymous

    legs chest arms back delts abs

  4. 2 months ago
    Anonymous

    Currently trying out full body 4x a week
    The workouts consist of 3-4 main exercises - compounds like bench, squat, diddy, rows, ohp, pullups - followed by 4-5 accessory exercises, typically isolation movements though there are exceptions, namely dips and dumbbell bench press
    Reps on main exercises go down progressively, starting at 12 and ending at 6 over 21 weeks, on accessories it's whatever I feel like at the moment, usually 8-12
    Four sets on the main lifts, 3-5 on accessories

  5. 2 months ago
    pb_runner

    GZCLP
    https://thefitness.wiki/routines/gzclp/
    https://saynotobroscience.com/gzclp-infographic/

  6. 2 months ago
    Anonymous

    full body split 3x

    • 2 months ago
      Anonymous

      You would be better off running arms and shoulders on what would normally be the rest days of your full body, turning it into a back/chest/legs- arms/shoulders split. Which is a lot better than what you're doing.

      • 2 months ago
        Anonymous

        and you would be better keeping your filthy mouth closed

  7. 2 months ago
    Anonymous

    go back triptard

  8. 2 months ago
    Anonymous

    I do ppl 3-6 times a week and I just keep rolling over into the next week where I left off. It seems to be the most flexible for my schedy, focusing on heavy compounds.

  9. 2 months ago
    Anonymous

    4x a week
    Chest+Back+Arms
    Legs+Shoulders

    Honestly, the legs and shoulders day is kind of torture but I can't think of a way of shortening it, while keeping the routine 4 days and retaining the volume without just doing a brosplit.

  10. 2 months ago
    Anonymous

    I'm doing Starting Strength

  11. 2 months ago
    Anonymous

    PHUL

    Surprised how little attention it gets here im loving it

  12. 2 months ago
    Anonymous

    Monday

    Split Squats
    CG Bench
    Single Leg RDLs

    Tuesday
    Leg Extension
    Upper Body

    Wednesday
    Bench
    Sumo Deadlift
    Feet Up Bench
    Step Ups

    Thursday
    Hamstring Curls
    Upper Body

    Friday
    Leg Press
    Incline Bench
    Trap Bar Deadlift

  13. 2 months ago
    Anonymous

    U/L

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