lacking muscle groups two to three times a week
MESO-Rx
Anabolic Steroids
What's everyone's favorite lift schedule
- Thread starter bambam333
- Start date
My personal favorite is the body-part split routine, training 7 days per week. I hit each muscle group as often as it can take it, based on the volume and intensity of training. Large muscle groups like legs and upper back may be every 2-3 days or more while smaller groups like calves, biceps, triceps or shoulders require less recovery and can be hit every other day or so. I'll do this for 4-6 weeks then deload with active rest and return with a few weeks of high rep work to prepare for the next loaded cycle. Although it can be a grind to go every day, some days have very short workouts due to the scheduling, so I can be in and out in 30 minutes or less.
MANWHORE
Subscriber
I am a fan of the No Workout Workout,
but since gear doesn't help with that workout too well,
I do longer TUT sets or higher rep sets..
My forearms and calves have about 27 muscles in them from it..
I never knew there were muscles in those areas..
If I am tired during the day and I pump out
even one set of something, I feel so much better,
so this keeps me motivated to workout at home..
Home is a very hard place to train, especially
with the TV so close
but since gear doesn't help with that workout too well,
I do longer TUT sets or higher rep sets..
My forearms and calves have about 27 muscles in them from it..
I never knew there were muscles in those areas..
If I am tired during the day and I pump out
even one set of something, I feel so much better,
so this keeps me motivated to workout at home..
Home is a very hard place to train, especially
with the TV so close
same here, full M W F
One week is bench, deadlift, bench, deadlift, bench.
The next week is shrugs, deadlift, tricep extensions, deadlift, pull ups.
I can't squat due to arthritis in both knees so I deadlift twice a week alternating sumo deads and trap bar deads which both do a good job targeting quads.
The next week is shrugs, deadlift, tricep extensions, deadlift, pull ups.
I can't squat due to arthritis in both knees so I deadlift twice a week alternating sumo deads and trap bar deads which both do a good job targeting quads.
I train one body part 6 days a week. I train to be sore the next day. It only seems
To be working for my chest and triceps and legs week in week out. For me it's all about volume. I recently added some supersets and triple drop sets to add more intensity to my workouts. I also do pyramid Sets up. 5 sets 4-5 different exercises per body part.
Usually 20-25 sets.
Chest
Legs- squat,press, ext, ham, (alternate deads eo week,calves
Arms
Back
Shoulders
As of late it takes a lot to get my muscles pumped. Not sure why so I just continue to increase my volume. Plus on any given day at work I can be digging holes, swinging a pik etc. so it will depend on how many sets I do based on how Long I can keep my pace going from work.
To be working for my chest and triceps and legs week in week out. For me it's all about volume. I recently added some supersets and triple drop sets to add more intensity to my workouts. I also do pyramid Sets up. 5 sets 4-5 different exercises per body part.
Usually 20-25 sets.
Chest
Legs- squat,press, ext, ham, (alternate deads eo week,calves
Arms
Back
Shoulders
As of late it takes a lot to get my muscles pumped. Not sure why so I just continue to increase my volume. Plus on any given day at work I can be digging holes, swinging a pik etc. so it will depend on how many sets I do based on how Long I can keep my pace going from work.
a 4 day split for me...works wonders
Epluribusunum
New Member
I change my shit soo much but
Bulk Phase: September - Dec
5x5 reg park style
O'hearn Powerlifting moves
MTW, FSS Thursday off
Cruise Phase: May - August (suns out, guns out)
High Volume, Serge Nubret workout
M, W, F, S tues/thurs off
Cut Phase: January- April
High intensity circuits
Add fucking cardio - I hate cardio
M,T,W, F, S thurs/sun cardio hiit /sprints only
In terms of splits I vary sooo much but that's how I split my year up.
Bulk Phase: September - Dec
5x5 reg park style
O'hearn Powerlifting moves
MTW, FSS Thursday off
Cruise Phase: May - August (suns out, guns out)
High Volume, Serge Nubret workout
M, W, F, S tues/thurs off
Cut Phase: January- April
High intensity circuits
Add fucking cardio - I hate cardio
M,T,W, F, S thurs/sun cardio hiit /sprints only
In terms of splits I vary sooo much but that's how I split my year up.
BigDave
New Member
I like high volume w/ increasing weight. I do a modified EDT (escalated density training).
Idea is based on doing alternating sets of 5 reps push/pull muscle groups at same weight over a given time. I use 15 mins per set. Start off with a weight you can do comfortably 10-15 times on each excercise. My last chest/back day #1 looked like this:
Flat Bench 225lbs .....Alternate 5 reps of each exc for 15 mins
Lat Pull Down
Incline Dumbells 100lbs ..... Alternate 5 reps of each exc 15 mins
Seated Row
I document how many sets of 5 (alternating) I do for each set.
This week I did 13 sets of 5 reps for flat bench/lat pull
I did 12 sets of 5 reps for incline dbell/seated row
Next time I do the workout, I know I minimally have to get the same # of sets in the 15 mins, and idealy I will get one more set of 5 in a max of every 2 weeks. When I get to 15 sets of 5 reps/excercise (which is about Max you can get w/time switching between etc.), you increase weight and start shooting for more and more sets each week. Get to 15 or 16 sets in 15 mins again, weight goes up again.
Premise is that if you multiplied the number of sets achieved in 15 mins x 5 reps x weight for each excercise, every time you do the workout the total weight you lift would be the same (worst case) or more due to more sets or increased weight.
I like it because you always have a goal to beat every day, and the pumps are awesome! I Have to take a month or so off and switch to something else every 2 or 3 months.
I do an 8 day schedule. Looks like this:
Day 1 Chest/Back #1 (like above)
Day 2 Bis/Tris #1
Day 3 Shoulder/Legs #1
Day 4 Abs
Day 5 Chest Back #2 (Just like above... Different excercises)
Day 6 Bis/Tris #2
Day 7 Shoulders/Legs #2
Day 8 Abs
I really like this for both bulking and cutting, but you do need a break every once in a while, or you will start to plateau, & joints/tendons get a bit achy for me due to # of reps. Looking for something new to try for next 6 weeks or so of bulk cycle. If I had a lifting partner, would try blood & guts.
Idea is based on doing alternating sets of 5 reps push/pull muscle groups at same weight over a given time. I use 15 mins per set. Start off with a weight you can do comfortably 10-15 times on each excercise. My last chest/back day #1 looked like this:
Flat Bench 225lbs .....Alternate 5 reps of each exc for 15 mins
Lat Pull Down
Incline Dumbells 100lbs ..... Alternate 5 reps of each exc 15 mins
Seated Row
I document how many sets of 5 (alternating) I do for each set.
This week I did 13 sets of 5 reps for flat bench/lat pull
I did 12 sets of 5 reps for incline dbell/seated row
Next time I do the workout, I know I minimally have to get the same # of sets in the 15 mins, and idealy I will get one more set of 5 in a max of every 2 weeks. When I get to 15 sets of 5 reps/excercise (which is about Max you can get w/time switching between etc.), you increase weight and start shooting for more and more sets each week. Get to 15 or 16 sets in 15 mins again, weight goes up again.
Premise is that if you multiplied the number of sets achieved in 15 mins x 5 reps x weight for each excercise, every time you do the workout the total weight you lift would be the same (worst case) or more due to more sets or increased weight.
I like it because you always have a goal to beat every day, and the pumps are awesome! I Have to take a month or so off and switch to something else every 2 or 3 months.
I do an 8 day schedule. Looks like this:
Day 1 Chest/Back #1 (like above)
Day 2 Bis/Tris #1
Day 3 Shoulder/Legs #1
Day 4 Abs
Day 5 Chest Back #2 (Just like above... Different excercises)
Day 6 Bis/Tris #2
Day 7 Shoulders/Legs #2
Day 8 Abs
I really like this for both bulking and cutting, but you do need a break every once in a while, or you will start to plateau, & joints/tendons get a bit achy for me due to # of reps. Looking for something new to try for next 6 weeks or so of bulk cycle. If I had a lifting partner, would try blood & guts.
Ozzy619
New Member
I with weightedchinup on the ppl routine. Gave me the strength and overall well rounding for primary lifts.
5/3/1, ideally 4 on 1 off, heavy weight low reps, ideally added an evening session of higher reps and moderate weight. Ronnie Coleman mentality when it comes to bodybuilding, lift heavy.
