Best 7 day workout/training program

[Jy108]

Like the title says, drop the best 7 day training split. Looking to put on some size with a new program this cycle.

 

[IndividualMan]

arms, arms, arms, arms, arms, arms, arms

 

[Trainedbytylerlofthouse19]

Like the title says, drop the best 7 day training split. Looking to put on some size with a new program this cycle.

Depends if you are recovering well enough to warrant training every day..

 

[Jy108]

arms, arms, arms, arms, arms, arms, arms

How’d you know my arms were lagging?

 

[Jy108]

Depends if you are recovering well enough to warrant training every day..

Yep, recovering fine from 7 days a week training

 

[buck]

As you say you are recovering fine then there is no reason to make any changes. As the body grows when it is resting. Most people can't train 7 days a week intensely and make any real gains in muscle.

 

[Bandern]

What’s your intensity and volume like? If intensity is where it’s supposed to be then training 7 days a week sounds like a recipe for an unproductive growth phase.

 

[eery]

Yep, recovering fine from 7 days a week training

how does that program look?

 

[bob357sig]

I don’t think you are going to do better than a PPL, PPL, Sunday = rest routine. Most guys, especially younger ones; overtrain anyway. You have to have that recovery time, even if you are enhanced.

 

[Jy108]

I don’t think you are going to do better than a PPL, PPL, Sunday = rest routine. Most guys, especially younger ones; overtrain anyway. You have to have that recovery time, even if you are enhanced.

Completely agree that with intensity it’s easy to overtrain but I do PPL heavy Mon-Wed, lighter volume PP(arms+shoulders)L Thu-Sun, where l focus on light weight and form fixes

 

[dinfar1337]

Completely agree that with intensity it’s easy to overtrain but I do PPL heavy Mon-Wed, lighter volume PP(arms+shoulders)L Thu-Sun, where l focus on light weight and form fixes

so it seems you are training 3 days a week and doing a deload/cardio 4 days off. good to know

 

[Trainedbytylerlofthouse19]

Yep, recovering fine from 7 days a week training

Then not training hard enough my friendly friend

 

[Jy108]

Then not training hard enough my friendly friend

Well three days low reps, heavy weights is training hard, the three days high reps, high volume but lighter weights is to days where I do unilateral workouts to fix imbalances that I have. Sure I could train hard all the time and grow more but then the imbalances would be exacerbated, which led to injuries in the past that I’m trying to avoid. Is there a better way to correct imbalances while balancing hard training more though? What do yall do for injury prevention?

 

[dinfar1337]

Well three days low reps, heavy weights is training hard, the three days high reps, high volume but lighter weights is to days where I do unilateral workouts to fix imbalances that I have. Sure I could train hard all the time and grow more but then the imbalances would be exacerbated, which led to injuries in the past that I’m trying to avoid. Is there a better way to correct imbalances while balancing hard training more though? What do yall do for injury prevention

train properly.

get a gym buddy or record yourself on excersies u think u can have gotten imbalances from(pretty sure u just record back day if u have uneven lats or something). and then fix your form

 

[eery]

Well three days low reps, heavy weights is training hard, the three days high reps, high volume but lighter weights is to days where I do unilateral workouts to fix imbalances that I have. Sure I could train hard all the time and grow more but then the imbalances would be exacerbated, which led to injuries in the past that I’m trying to avoid. Is there a better way to correct imbalances while balancing hard training more though? What do yall do for injury prevention?

what does the rep range have to do with how hard you train? you can push yourself to death doing 6 reps, just like you can 20 reps, and isnt that what hard training is? if you push within 0-2 reps in reserve, thats basically effective hypertrophy training.

if you are keeping more than that in the tank, you are just wasting your time or practicing strength, technique or skill work.

Why would there be any imbalance? that shouldnt be an issue as long as you train with strict standardized form and push your sets to your limits within the maximum intensity and volume you can recover from and keep doing that as long as you are progressing and recovering.

If you could outline your program that would make it easier for us to give more specific advice and suggestions.

 

[Bandern]

Well three days low reps, heavy weights is training hard, the three days high reps, high volume but lighter weights is to days where I do unilateral workouts to fix imbalances that I have. Sure I could train hard all the time and grow more but then the imbalances would be exacerbated, which led to injuries in the past that I’m trying to avoid. Is there a better way to correct imbalances while balancing hard training more though? What do yall do for injury prevention?

Sounds like you’re implying you’re pussyfooting on the high rep days? Rep range shouldn’t really affect intensity. If anything, higher reps can be more intense on some exercises.

I could just be a retarded meathead but I feel like you should train hard or not train at all.

If you just like being in the gym have a day for abs and calves and maybe a day for cardio. The 4 days of real training and 3 days of Richard Simmons workouts isn’t it.

 

[Jy108]

Sounds like you’re implying you’re pussyfooting on the high rep days? Rep range shouldn’t really affect intensity. If anything, higher reps can be more intense on some exercises.

I could just be a retarded meathead but I feel like you should train hard or not train at all.

If you just like being in the gym have a day for abs and calves and maybe a day for cardio. The 4 days of real training and 3 days of Richard Simmons workouts isn’t it.

Thanks man. Appreciate you advice. Sounds like I need to just train harder. But for me, I played tennis professional so my right side is much stronger. On volume days, I do unilateral starting with left side til failure, but right side doesn’t go to failure, typically 8-12 rep range. On heavy days, I train 6-8 rep range on compounds to maintain strength. If I only did train to failure, my imbalance would worsen and if I only focus on bringing up lagging parts, then my strength would decrease. Not sure if there’s a better way to go about this. It does sound like I’m overtraining if I’m pushing til failure but with being on cycle and hgh, I’m able to recover

 

[Bandern]

Thanks man. Appreciate you advice. Sounds like I need to just train harder. But for me, I played tennis professional so my right side is much stronger. On volume days, I do unilateral starting with left side til failure, but right side doesn’t go to failure, typically 8-12 rep range. On heavy days, I train 6-8 rep range on compounds to maintain strength. If I only did train to failure, my imbalance would worsen and if I only focus on bringing up lagging parts, then my strength would decrease. Not sure if there’s a better way to go about this. It does sound like I’m overtraining if I’m pushing til failure but with being on cycle and hgh, I’m able to recover

Professional athlete problems! That’s cool!

I personally wouldn’t overemphasize the unilateral stuff. It has its place for sure but focusing on activating the weaker muscle is super important too.

I don’t have crazy imbalances but at one point my right pec was noticeably bigger than the left one. I started focusing on really activating the left one, and started doing a few sets of one armed pec deck with only my left side at the end of my chest day and it’s pretty much fixed now.

Again, I’m open to the possibly that I’m developmentally disabled!!! But that’s what worked for me. There’s probably some good info on here for imbalances within the search function. Best of luck!

 

[Jy108]

Professional athlete problems! That’s cool!

I personally wouldn’t overemphasize the unilateral stuff. It has its place for sure but focusing on activating the weaker muscle is super important too.

I don’t have crazy imbalances but at one point my right pec was noticeably bigger than the left one. I started focusing on really activating the left one, and started doing a few sets of one armed pec deck with only my left side at the end of my chest day and it’s pretty much fixed now.

Again, I’m open to the possibly that I’m developmentally disabled!!! But that’s what worked for me. There’s probably some good info on here for imbalances within the search function. Best of luck!

My imbalances formed over 10 years of tennis to the point and I had slight scoliosis even before that so my imbalance is muscular and skeletal at this point. I’m not training to compete so I’m chasing longevity over pushing hard and risking injury. Plus I already needed a surgery and would love to avoid another one at this point. Old man problems!

 

[eery]

Thanks man. Appreciate you advice. Sounds like I need to just train harder. But for me, I played tennis professional so my right side is much stronger. On volume days, I do unilateral starting with left side til failure, but right side doesn’t go to failure, typically 8-12 rep range. On heavy days, I train 6-8 rep range on compounds to maintain strength. If I only did train to failure, my imbalance would worsen and if I only focus on bringing up lagging parts, then my strength would decrease. Not sure if there’s a better way to go about this. It does sound like I’m overtraining if I’m pushing til failure but with being on cycle and hgh, I’m able to recover

How big is the discrepancy between your left and right side in terms of repetitions? lets say you get 10 reps on your weak side, how many do you get on your strong side?