What is the best logical workout split for a natty?
>>77255390The one you do consistently.
I do push pull legs rest push pull legs but I'm still a skinny noob on girl weights
Natty here. Please rate my routine>Minday: Chest+Back- leg raises- back extensions - lat pulldowns- incline press- machine rows - cable flyover>Monday: Shoulders+Arms- facepulls- OHP- side lateral raises- tricep pushdowns- concentration curls - overhead tricep extensions- barbell curlsTuesday: Legs- hack squats (4 sets of 10-12 reps)- leg extensions (3 sets of 12 reps)- hamstring curls (3 sets of 12 reps)- calf raises (5 sets of 15-20 reps)>Wednesday - Recovery Cardio- 60 minutes of light cardio and stretchingThursday: Upper Body- OHP- Bench Press- Barbell Rows- Barbell Curls- Skull crushers >Friday: Lower Body- Squats (8 sets of 10-12 reps)- Leg Press (4 sets of 10-12 reps)- calf raises (5 sets of 15-20 reps)
>>77255410Do all exercise heavy 3-6 reps until failure I have natural bone crushing power
>>77255390FullbodyrestAccessories or groups you didn't have time to get toRestFullbodyRestRest
>>77255410>Squats (8 sets of 10-12 reps)
>>77255410Seems like utter shit. And jewish.
>>77255410>Monday listed twiceDa fuq? Working out twice a day is a meme perpetuated by roidtrannies
Full body twice a week
>>77255390Mine was: Day 1 chest, back, tricepsDay 2 legs, shoulders, bicepsDay 3 back, chest, tricepsDay 4 shoulders, biceps, legsDay 5 lagging muscle groups touch-up
>>77255519>2x a week is all you needThe demonstration that if you are on roids your routine barely matters
>>77255393fpbp
>>77255545Ever man should be on roids
>>77255416Doing this right now and its going well. I lift heavy and came up with this because 3 days full body was killing me. Chest and arm focus:BB BenchChest Supported RowsLeg ExtensionsLeg CurlsPec DecPull DownsCalf Raises DB Incline BenchDB CurlsLateral Raises Cable CrunchesOverhead Tricep ExtensionsPreacher CurlsGood Mornings BB BenchBB Yates RowsLeg PressRDLsWeighted PullupsPec DecCalf Raises
>>77255410absolute dogshit
>>77255410Walk me through the logic of doing leg raises on chest/back day
>>77255545If you can't grow working out twice a week it's because you aren't going hard enough.
>>77255390It literally doesn't matter which split you do as long as you can recover.The only thing is unlikely natties can recover from is high volume, high intensity and high frequency all at once, its possible but unlikely, natties can only pick two.
I'm about to shift from 3x/week strength with cardio to this, strength days are 531 with 3x5 FSL with accessories (dips and push ups, pull ups and inverted rows, knee raises):Monday: squat and press, 70 minute z1 runTuesday: 1 hour tempo runWednesday: 120 minute z2 runThursday: deadlift and bench, 70 minute z1 runFriday: 70 minute z2 runSaturday: Long run at whatever pace I can do, depends on what I can get in but usually at least a 10k or HM or a hike, it's my payoff/fun daySunday: restI'm a noob at running and a super noob at lifting so we'll see how far this will actually take me, I anticipate consolidating in the future. At the moment I am making progress in all directions. After dinner I do yard work daily and go on a short walk, my litmus test for how well I'm recovering is how easy that feels.
>>77255393This, but I'd add, (Lower/Upper/Core & Cardio)2× a week.
>>772555452x per week for each muscle has been conventional thought for decades, you useless retard
I'm doing candito 6w and I'm enjoying it.
>>77255545Bruh, I know it's a convenient to blame roids & roiders but 99.9% of the advice the commonly circulated, like the 2x a week stuff, and much more, is all from the bronze age guys. Most of it is purely just Hackemschmidt.
>>77255390You're a beginner. Full body three times per week. One exercise per muscle group. Don't even need to stick to the same exercises every time. 2-3 ramp up sets into a top set to failure per compound. Don't need warm ups for isolations. Just do one set each for those. If you get strong enough and get to the point where you're complete exhausted every every workout just go once every other day on an upper/lower or AB type of split.
>>77255390Don't listen to all the HIT fatties or low estrogen manchildren recommending you to do 3x a week. You need to first develop mental strength which means more volume and you'll be lifting 5-6 days a week early on before you decide to transition to anything else
>>77255390Full bodyRestFull bodyRestFull bodyRestRest
>>77256107Hit is 2 a week tops more realistically it is once every 4 days.
>>77256136Rest is just code word for sleep and eat all day>tfw some fatty will get triggered by this
>>77255410Faggot routine
>>77255390You can read all the garbage posted in this board or follow basic rules. 18 sets per week that's all you need, that's 6 sets per workout, 3 exercises per workout, 9 in a week. Find 3 exercises you like, push yourself like crazy twice, do a basic set beforehand to warm up, stretch after. Repeat 3 times per week. Walk as much as you can Don't eat snacks, sugar on a regular basic. This is the natty approachThis should be the sticky instead of that garbage ass full of misinformation. Imagine telling a natty to do 20+ exercises per week lol>>77256136its pretty much this. Just be smart what you pick to exercise and push yourself, that's all that matters
>>77256208Can you post and actual program
>>772553903x full body strength2x HIIT cardio1x long cardio
>>77256311Maybe if you’re in your 20s
>>77255393I need a second opinion
>>772553901. assess weak parts2. design your work out to address the weak parts3. determine the intensity and frequency per week based on your performance4. monitor progress for 3 months minimum. re-assess and repeatyou say logical, but you don't think. use your brain. it's meant more than flipping burgers or putting things on shelves................
PPL or upper/lower split
>>77255390There is no ideal desuYou can manage volume, intensity and frequency. If ones go up the others go down
>>77255390Push, sprint, pull, sprint, push, legs, pullStrength training for legs and bodybuilding upper body. Sprint workouts are like you're a track sprinter training for speed
>>77255390Anything that hits all the major compounds twice a week heavy at volume along with regular cardio
>>77255519What would a good 2X a week program actually look like? I tried it last summer for a couple of months and did>3x5 heavy bench>3x5 heavy ohp>3x12 pull-ups>3x12 tricep pulldown or some other tricep exercise>3x12 hammer curls>3x12 lateral raises>3x12 face pulls>ab workout of I have time
if you can hit every muscle 2-3x a week and not use your shoulder and elbow joints more than that you're good
>>77255425i know right? that's way too few sets and reps. personally i do 10x20
>>77256335Nta, the best routine is the one you do consistently.
>>77255393I third this. All programs work, if you do them consistently.
>>77255390>What is the best logical workout split for a natty?U/L/R/U/L/R/R or full body 3x a week. Assuming, of course, you're doing your sets to failure.You are doing your sets to failure, are you, anon?Are you?
>>772555455 days out of the week you should be doing farm work 8 hours a day 2 days (the weekends) you should be lifting for funThat's what buff ripped niggas did back in the day
3 x a week - push, pull, legs&core + additional isolation workday1 - push: dumbbell bench press, incline bench press, dips, overhead extensions, overhead press, shoulder flys + a set or two of bicep curls or leg raises if I got the timerestday2 - pull: T-bar row, both wide and close grip, pullups, straight bar curls, reversed grip curls, hammer curls + leg raises or overhead dumbell press, again if I got the timerestsquats, calf raises, romanian deadlifts, obliques, leg raisesrest restthrow in neck exercises from time to timeI walk for about an hour every day
>>7725539010-day splitCAxxCBxxSxC = Zone 2 cardioA = Squat, Overhead Press, RowsB = Deadlift, Bench, Pull UpsS = 4×4 HIIT× = rest day
>>77255393this, I train how I train, simple as
>>77255390Full body 4 days with an emphasis on whatever muscle I am focusing on rn I'm trying build a huge back and biceps for the bitches
>>77257532you doing flat bench and back squats to failure? are you? real failure, not 2 reps in the tank fake failure
Upper body 3x/weekif you are sore or didnt recover well just do abs and hingesmake sure you hit arms as hard as you cancardio every day
I don’t do full failure on anything. It build a negative mindset
>>77255390>Monday: ArmsCurlsCurlsCurls DipsPush downs>Wednesday: Chest/Back/ShouldersChin upsRowsBench PressLaterals>Friday: ArmsCurls CurlsCurlsDipsPush downs>Tues, Thurs, Sat, Sun: Rest days
>>77257923There is nothing more positive than pushing yourself to the limits. That you can tell yourself that you pushed yourself harder than anyone else pushes themselves. >negative mindsetThe only negative mindset is the one you started with. Training to momentary muscular failure will not give someone one.
