DugPrime
Member
Full body, which allows me to train without accumulating too much fatigue which has a big impact because of my insomnia.
MESO-Rx
Anabolic Steroids
What are your favorite training splits ?
- Thread starter Gonz0
- Start date
That's been proven to be made up graph with no actual data to support...beardsley is considered a fraud by most...he's in cahoots with Paul carter selling his "yoke squad " program aka a Mike mentzer knock off routine.
Gonz0
Member
I like the older science stuff, like when John Meadows would do videos with Jeff nippard but now all the science stuff is over the top and fruity. Fatigue demons !?!? Cmon.
adrenalytic
Member
Couldn't disagree more. Science can't explain everything but it sure does help to have a basic understanding of what's happening under the hood.
Trying to copy someone with far superior genetics to you simply because you are science-averse is what is going to doom you.
Gonz0
Member
I just think a lot of the guys that push science based lifting are sometimes just trying to out do each other and come up with the most “optimal exercises”. I do like some of the science based community, some of them just do too much
RockyP
Member
If you have a good base of strength in the basic barbell lifts (squat over 400, deadlift over 500, Bench over 315), I think bro split is the best as it allows for training frequency and recovery. If you're strong, you can make isolation exercises work for you and modulate the fatigue that way. Personally, I train legs twice per week (one quad dominant, one ham dominant), Back twice per week (one heavy pulls, one more isolation movements), and 2 push days (one chest dominant, one shoulder dominant). I will train arms 3 sets each 2 to 3 days per week (I've found frequency is best on those).
yup..iraetel is the worst of the 'evidence based clowns.''hes a glp fiend, has had lipo, and. is still fat and looks like shit. dr pak, dr wolf, lmao, the little fat hobbit niippard too. DC and john are ledgends!!
have to disagree. i agree with JP, these studies are garbage, done for 8 weeks on untrained people who think failure is actually. 10 reps short. the researchers dont even watch them and have an agenda. like dante says, the only training expirament that is valid are the ones that have been going on in gyms for 50 years, real world experience
adrenalytic
Member
I'm more referring to the science of hypertrophy; deep stretching, pausing in the lengthened position, satellite cell activation, etc. You train to emphasize those things. Controlled studies aren't necessary for that. It's pretty well accepted. We know it triggers mTORC pathways which leads to growth.
As for things like sets per week per muscle, number of session per week per muscle, which exercises are best etc. those things are highly individual. You have to find that out for yourself through testing. Which is, guess what? A scientific method.
Et ca sert a quoi de raconter de telles bêtises sur Iraetel...qui ressemble a de la merde ????c est quoi le but ?
Sure
DonTesto
New Member
Upper: Pressing movement, pulling movement, leg raises.
rest 2-4 days
Lower: Squatting motion, seated hamstring curl, standing calf raise, cable crunches.
rest 1-2 days
Arms: Super set bicep curl variation and triceps extension variation, Super set wrist flexion and extension variation, Super set rear delt variation and side delt variation.
rest 2-4 days
Full body: Deadlift variation, pressing variation, ab wheel.
Usually do 2 occasionally 3 warm up sets and an all out set sometimes a 2nd.
Variations switch every 8-10 weeks.
All out sets are exactly that, I am always trying to beat the mark from the previous workout and if things are going well usually every week I add a rep or two, and/or 5 lbs.
The days in between weight training I do a mile or two walking, some swimming, a stretching session, or steam room for 30 to 60 minutes. Very often I do the steam at the end of either one of those.
Training this way has allowed me to make really good progress, while staying injury free. If I ever get some sort of ache, it is minor and only takes a few extra rest days for it to fade away. I used to train more frequently with more volume but all this did was give me aches and pains elsewhere, give me frequent nights of insomnia from being chronically overtrained etc. Weight sessions last some 15 to 30 mins. Progress is easier to track this way, I rarely ever need a de-load week.
rest 2-4 days
Lower: Squatting motion, seated hamstring curl, standing calf raise, cable crunches.
rest 1-2 days
Arms: Super set bicep curl variation and triceps extension variation, Super set wrist flexion and extension variation, Super set rear delt variation and side delt variation.
rest 2-4 days
Full body: Deadlift variation, pressing variation, ab wheel.
Usually do 2 occasionally 3 warm up sets and an all out set sometimes a 2nd.
Variations switch every 8-10 weeks.
All out sets are exactly that, I am always trying to beat the mark from the previous workout and if things are going well usually every week I add a rep or two, and/or 5 lbs.
The days in between weight training I do a mile or two walking, some swimming, a stretching session, or steam room for 30 to 60 minutes. Very often I do the steam at the end of either one of those.
Training this way has allowed me to make really good progress, while staying injury free. If I ever get some sort of ache, it is minor and only takes a few extra rest days for it to fade away. I used to train more frequently with more volume but all this did was give me aches and pains elsewhere, give me frequent nights of insomnia from being chronically overtrained etc. Weight sessions last some 15 to 30 mins. Progress is easier to track this way, I rarely ever need a de-load week.
Push|Pull|Legs|Rest|Push|Pull|Legs
Focusing on progressive overload. Every 12 weeks or so I like to change up the exercises, depending on my mood. Has been great so far after switching from full body workouts which just murdered my CNS and I was getting shit work in by the end of the workout.
Focusing on progressive overload. Every 12 weeks or so I like to change up the exercises, depending on my mood. Has been great so far after switching from full body workouts which just murdered my CNS and I was getting shit work in by the end of the workout.
adrenalytic
Member
Do you have another rest day after second leg day or do you go right back into Push? I ran this same schedule while I was blasting on cycle and it was great but when I lowered my dose to come off, 6 days/wk just became too much. I had to add another rest day.
I now run PLP | Rest | Upper | Lower | Rest
adrenalytic
Member
I love it. Feels like the perfect split for me. It allows me to hit every muscle twice a week and my specialization muscles 3 times a week. For instance, this mesocycle, I'm focusing on biceps and side delts so I work them on Push, Pull and Upper days (hence the PLP order - need that leg day in between to ensure adequate rest period for those muscles).
I really feel the extra rest day works better for my personal growth.
