My new routine bradars:Only one set per excercise with high frequencychest day 3x a week:>weighted dips 3 reps with 1-3 in reserve>upper chest flies with 3-4 in reserve>tricep extensions 3 reps with 1-2 in reserve>Lateral raises 6 reps wth 2-3 in reserveBack day 3x a week:>weighted pull up 3 with 1-2 in reserve>medium weight rows 6 with 2-4 in reserve>bicep curls 6 with 2-4 in reserve>leg day 2x a week>deadlift 2 with 1 in reserve>bulgarian split squats 2 with 3 in reserveThis is the only thing that's growing my back chest and legs at a fast pace.High volume, more sets, going to failure, they didnt work.Also, I bench 135kg so I'm not a complete dyel
>>76963319>135kg benchYou're not dyel you're a strong nigger. Very weird routine but I'm dyel pro max so I have a lot to learn before 135kg bench.How long did it take to get there btw ? How much did you lift untrained ?
heres an explanation of my routine by chatgptThis is a high-frequency, low-fatigue strength-and-hypertrophy routine.Instead of training to failure or doing lots of volume in one session, the idea is to train often, with very few sets, and always keep reps in reserve (RIR) so recovery is easy and performance stays stable.Upper body (push + pull)Trained about 3× per weekEach muscle gets 1 hard but submaximal set per sessionBackOne set of wide-grip weighted pull-ups every other day ~1–2 reps in reserveOne set of bodyweight rows ~10 reps, ~3–5 RIROne set of biceps curls ~8 reps, ~3–4 RIRPushMain movement is weighted dips (sometimes push-ups) Strong stretch, controlled reps, always stopping short of failureKey principlesFrequency > volume: growth comes from repeating a good stimulus often, not exhausting yourself once a week.No grinding reps: most sets stop before form breaks or speed drops.Low neural and tendon fatigue: this allows consistent progress without feeling beat up.Performance-based progression: weight goes up only when reps feel solid and repeatable.Why it worksMuscles are stimulated frequently but never overwhelmed.Recovery is fast, so strength and size can increase steadily.The routine is sustainable long-term and avoids CNS burnout.In short:Minimal sets, high frequency, always recoverable, and surprisingly effective for building both strength and muscle.>>769633516 years of all kinds of training until I started this one not long ago
