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
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.
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.
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
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.
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.
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.
Pic related, I've been running for about 4 months now.
>30-45 sets a week per muscle
what the frick
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
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.
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.
anyone got that pic with scooby's intermediate db ppl routine>
legs chest arms back delts abs
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
GZCLP
https://thefitness.wiki/routines/gzclp/
https://saynotobroscience.com/gzclp-infographic/
full body split 3x
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.
and you would be better keeping your filthy mouth closed
go back triptard
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.
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.
I'm doing Starting Strength
PHUL
Surprised how little attention it gets here im loving it
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
U/L