Some input please

[Dead]

so I got obsessed with gear when I started. Now I’ve realized the true progress comes from training alongside diet (I’ve heard this from the start but thought no way does all that matter if I’m taking drugs) well I was wrong. Never had trouble gaining on gear however I would like to make this as efficient as possible so I’m trying to get advice.

Question: for twice A week, one max effort and one dynamic effort day, is this too much volume... chest tris delts

Everything is 3 sets 8-12 reps depending on exercise and progressive overload (I choose to do 8 reps and then when I can hit 12, up the weight drop back to 8 I will be trying this method, except for easier iso movements I’ll keep at 12)

Flat bench
Incline bench
Machine flys
Dumbell pullover

Weighted dips
Tricep extension machine
Overhead dumbell tricep extension
Cable pushdown

Over head press
Lat raise
Reverse flys

Is that too much volume?

... also I believe I won’t need to do front raises with these other exercises that hit front delts. Is that correct?

Also worried my delts won’t be able to fully exert themselves after chest, but won’t that be negligible considering they’re getting worked regardless

 

[k0rkscrew]

That does seem like a lot. I used to wonder if I was doing too much or too little but honestly your the only one who is going to know with intensity and how your muscle feels afterward. I for the most part stopped counting so much and focus more on just hitting a muscle group and how I feel. Work also dictates a lot for me as far as what I can do tho. I think you have another thread asking about 2x per week? Where Mac suggested a plan that I actually really like and tweaked a bit. I split my shoulders, OHP and front delt on push days and side, rear delts on pull days to help reduce volume.

Push: chest focus, ohp front delt/tricep accessories
Pull:back focus, side rear delts/bicep access
Legs:
Push: delt focus(ohp, front), chest/tricep accessories
Pull: delt focus(side,rear), back/bicep accessories.
Legs:
Arms:

Sometimes I need to work one area a little more or less then another depending on which movements I use. Hitting a muscle group indirectly isnt going to be the same as a direct workout. If I had a muscle group that was very pronounced, I would just use indirect workout and focus more energy on lagging groups. My chest and shoulders are not up to par so that's why I have that split. Shit I just started training my shoulders a month ago for the first time in years due to a bad injury, also why my chest is lagging.
You will get it figured out bud! haha it's a process... sorry I couldnt have been more help but honestly a lot of it is going to come down to you and finding what works. I'm sure others will chime in that may be able to help more

 

[Dead]

That does seem like a lot. I used to wonder if I was doing too much or too little but honestly your the only one who is going to know with intensity and how your muscle feels afterward. I for the most part stopped counting so much and focus more on just hitting a muscle group and how I feel. Work also dictates a lot for me as far as what I can do tho. I think you have another thread asking about 2x per week? Where Mac suggested a plan that I actually really like and tweaked a bit. I split my shoulders, OHP and front delt on push days and side, rear delts on pull days to help reduce volume.

Push: chest focus, ohp front delt/tricep accessories
Pull:back focus, side rear delts/bicep access
Legs:
Push: delt focus(ohp, front), chest/tricep accessories
Pull: delt focus(side,rear), back/bicep accessories.
Legs:
Arms:

Sometimes I need to work one area a little more or less then another depending on which movements I use. Hitting a muscle group indirectly isnt going to be the same as a direct workout. If I had a muscle group that was very pronounced, I would just use indirect workout and focus more energy on lagging groups. My chest and shoulders are not up to par so that's why I have that split. Shit I just started training my shoulders a month ago for the first time in years due to a bad injury, also why my chest is lagging.
You will get it figured out bud! haha it's a process... sorry I couldnt have been more help but honestly a lot of it is going to come down to you and finding what works. I'm sure others will chime in that may be able to help more

Appreciate the feedback man yeah I guess I just gotta find what works for me, I’ve just become positively obsessed with the training aspect of all of this now

 

[Dead]

Reason I made another thread is because my legs are gonna need to be destroyed every workout so bad idea with delts in there and plus my delts were wrecked yesterday from them on leg day so I moved em a day back with chest might as well hit my delts on the same day I’m technically hitting em with incline and dips etc

 

[k0rkscrew]

I know what you mean haha. I took some time off but since getting back into it a year ago, having my diet onn point and seeing the results, I just feel "ON" all the time. Haven't even started my blast yet either... it is very much trial and error tho. You may see quick results in one area but notice others lagging, so then little tweaks may be needed to optimize training. It takes time but all worth it in the end. I'm very grateful to have a board like MESO at my disposal tho for sure.

 

[k0rkscrew]

Reason I made another thread is because my legs are gonna need to be destroyed every workout so bad idea with delts in there and plus my delts were wrecked yesterday from them on leg day so I moved em a day back with chest might as well hit my delts on the same day I’m technically hitting em with incline and dips etc

Ya that's why I do OHP and front delts with chest and side/rear delts on back day... hitting them anyways so just a few extra sets to isolate the muscle and get a good pump.
My legs also need a lot of work so they are the only focus on those days.

 

[Dead]

Ya that's why I do OHP and front delts with chest and side/rear delts on back day... hitting them anyways so just a few extra sets to isolate the muscle and get a good pump.
My legs also need a lot of work so they are the only focus on those days.

Ah shit that’s a good idea rear side on back day

 

[k0rkscrew]

One thing g I found helpful to really get the most out of my workout was to switch movements at the end of reps. So if I'm doing biceps curls and I just cant get another rep out, I'll start doing bicep focused rows right away. Pretty much recruit other muscles to help bang a few more reps out and really get that muscle fired up. Then the negative/eccentric... I'll squat,cheat(do whatever I can) to get that weight at the top of its movement then slowly let it down. Just cuz I cant get another rep doesnt mean I'm done with the set... probly nothing new to you but just something I found very helpful to help get the most out of every set.

 

[Dead]

One thing g I found helpful to really get the most out of my workout was to switch movements at the end of reps. So if I'm doing biceps curls and I just cant get another rep out, I'll start doing bicep focused rows right away. Pretty much recruit other muscles to help bang a few more reps out and really get that muscle fired up. Then the negative/eccentric... I'll squat,cheat(do whatever I can) to get that weight at the top of its movement then slowly let it down. Just cuz I cant get another rep doesnt mean I'm done with the set... probly nothing new to you but just something I found very helpful to help get the most out of every set.

Yes I’ve done that before definitely agree

 

[FourOneDeuxFitt]

I believe it would boil down to intensity within the given sets...

For instance I use a PPL split. On most days I have 8 exercises chosen in a couple rotations but out of those exercises each one I maybe only have 1-2 true working sets to absolute failure. The first exercise each workout I may do 1-2 warm ups and 2-3 feeder sets into my first true set. Which obviously changes as I progress through my workout not as many sets are needed to grip and go. Say your running the split you’ve listened which is a few more exercises sure but you only take 1-2 of each set for each exercises to that level of intensity/failure. Who’s really doing more or less then?

I’m sure you could get a handful of various answers. But I’m gonna say at the end of the day your going to have to recognize how your body is responding to that type of training, our ability to recover from the first session before going into the second one, and progression in lifts (if that’s your goal). Nobody here will give you the solid answer on that. You’ll get a lot of great info and opinions but I believe you have to learn to listen to your body and you’ll find your answer within doing so.