xABxCDxA (shoulder day)>2xf overhead press>2xf dumbell lateral raise>2xf cable lateral raise>2xf rear delt fly>2xf face pulls B (back and bi)>2xf lat pull down>2xf cable horizontal row>2xf single arm pulldowns >2xf preacher curl>2xf hammer curlC (leg day)>2xf hyperextension >2xf leg curl>2xf leg press>2xf leg extension >2xf adductors>2xf abductors D (chest and tri)>2xf chest press machine >2xf dumbell incline press>2xf pec Dec>2xf overhead tricep>2xf tricep pushdownAll workouts take 45 mins to 60 mins absolute maximum, reps are kept in a range of 5-15, mostly 8-12, once 12 or 15 reps on first set becomes common, I increase the weight. Sometimes throw in a drop set here or there in the last few movements of the day.Pic related: my breakfast
>>77298333Do texas method with chins instead of power cleans and finish with curls to failure
>>77298389How is that related?
>>77298333I would put chest and tri as A day and shoulders as D day
>>77298333Should do antagonists after one another to stagger lifts. For example why are we doing leg extension followed by leg press? Do extensions, then leg curls then leg press as quads are now more rested and you can go harder and heavier on the presses. Same with bench work, put tricep isolation in between presses or pec dec.
>>77298333Since you're following fads with your hecking 2 sets are magic philosophy, try this one on for size:>Slash the volume per muscle group in half for the sake of time>Combine day pairs so you have an AB routine instead of ABCD>Run ABABABxHigh frequency magic. Do it for 3 months and let me know, I'm testing out the theory that high frequency is king since you keep boosting the growth stimulus. You're not cooking recovery since the per session volume isn't nuts.
>>77299346I see what you’re saying, and sometimes the workouts happen in a different order anyway depending on if someone else is using something in the gym. I keep it flexible for that reason, and I don’t suspect that the order of the movements matters all that much in terms of gains or total stimuli >>77299404I’ve definitely thought about going this route, but again how much to you suspect the higher frequency beats the higher volume at lower frequency, is it really going to be the thing that makes all the difference?
>>77299468>is it really going to be the thing that makes all the differenceI do think so, based on physiology the theory is good. The point of lifting is to generate this signalling for growth, the exact molecules and whatnot remain half-understood since the micro-tear broscience isn't technically true. Maybe it's nervous, we have stretch receptors in our muscles that mediate proprioception and reflexes etc. so maybe if they experience enough stretch they do some local signalling that causes local sensitivity to anabolic signals. Anyway, maybe it's just me that half invertendo it, the point is that working out generates a signal, of some sort that is somewhat localised to the muscle group that makes that group grow. This maxes out experimentally. I heard a fella the other day explain one experiment where they determined that returns didn't diminish, and the more sets per session you did the more signalling you generated, linearly, as actually due to muscle damage; more growth happens, but it's repair, not layering down bonus myofibrils, which is the goal. So, a good goal is creating max growth signal, but not trying to push through the flattened curve of useful growth I.e. Don't bother doing 20 sets for a single muscle group per session, you won't get 5x gains compared to 4 sets, you'll get the same plus a bunch of recovery growth.THEN, consider that growth signalling doesn't last that long if you don't have a huge amount of repair to do, 48h is the max I've heard. With that in mind, if you wait a whole week to hit the muscle group again, you'll either waste time that could be spent stimulating growth, or worse that group starts to go a bit catabolic because it's not being used to lift the weight it adapted to, so does you an energy saving favour by starting to trim off the energy-inefficient "useless" muscle.In conclusion>More sets per muscle group per session is likely junk volume>Growth signals last 48h, after which you'll shrink>High frequency wins
>>77300171>invertendoUnderstanding *
>>77300171Thanks for the detailed response,This is what fit used to be about.Would you recommend me switching to something more like a pplul then? That would seem to fit the requirements
>>77298333>bench or something first It's not that difficult Oh shit you decided to lift the day after what now
>>77298333i can't fucking boil eggs anymore. the yolk sits on one side of the egg, so it gets halfway cooked while there's still raw egg white. if i cook more, the yolk will be fully cooked. if i cook less, i'll get even more raw egg white. i want raw yolk and cooked egg white. why is it so hard?
>>77300547>Would you recommend me switching to something more like a pplul then? That would seem to fit the requirementsYeah if you want to go by something tried and true, you get 2x frequency per muscle group there instead of 1x as per your almost bro-split, if, however, you want to go more experimental based on this theory do something like ULULULx, or choose priority muscle groups for A, less important groups for B, and do ABABAxx. I have seen very jacked guys who do PPLULxx, so I'm not going to say anything bad about it, but for the sake of science maybe choose one muscle group you'll do 3x per week just to see what'll happen. Right now I'm going full retard and doing just legs and arms 3x. Not worth it for a beginner since you can grow everything simultaneously really well, so if you are still a beginner don't do that lol.
>>77300699Not OP but I'm currently doing ULULUxx since 2 months agoIt kinda works for me but you have to be conservative for the second Leg day and the third Upper day.What I'm currently doing is the first L day is only squatting and deadlifting and the second is leg curl/extensions and abs.The first two U days are normal, but without any direct arm work. The third is only biceps/triceps forearms + 2 exercises for lagging body parts (currently traps and upper chest)
>>77300752This is good science. What progression scheme do you follow?
>>77300565I do not understand what you mean here…>>77300651Let the eggs come up to room temperature for a bit before cooking, then the yolk can more around more freely within the raw egg, and stir the water every minute or so as thy cook, this solves all of your problems >>77300699>>77300752Thanks
>>77300936>Let the eggs come up to room temperature for a bit before cookingthey are room temperature, i don't keep them in the fridge>stir the water every minute or so as thy cookthis i've never done, i use a very small pot and i'm afraid of breaking shells. but i'll try
>>77300547Just because it's long and detailed doesn't mean it's correct. Gullible AI using retard you are>>77300699>>77300171Post body
>>77298333Worthless gymcel routine. Too many exercises, too much volume, too many days. Cut this shit in half and do 2-3 workouts per week. You're welcome.
>>77300904I just go 1 rep short of failure and the last set ends up equal or above to 8 reps, I up the weight
>>77300171I know you're from Brazil because the muh low volume high frequency blablabla (it's the NPC hype now)
>>77301055You're the guy who kept calling my routine AI before aren't you. You're as annoying as botschizo.Anyway, here's my squat 1rm estimate since I started squatting 3x per week instead of 2
>>77301551And here's the stagnant year beforehand
>>77301551>>77301567Did you change your number of reps in reserve when increasing frequency?
>>77301567so you are doing 6 day UL?
>>77301587I did start pushing progression ie week 1 sets of 10, week 2-3 sets of 5, week 4 sets of 3, but every time to a similar intensity. Imitating the principles 531 programs, but just on squat, and doing 2 heavy sets +2 light sets every session. >>77301733Yes but no, I gave up trying to program everything into a week because I'm really pressed for time these days, so I decided to periodise everything except squats, so I'm doing 3 days per week, squats + muscle group of the month.
>>77301760I will try this for the squat, 2 sets only?
>>77301551>>77301567Post body
>>77298333>2xf adductors>2xf abductorswoman
>>773017734, 2 heavy 2 light. I've always done half and half after I got really rapid gains with it after plateauing on 5x5, and have been chasing that dragon every since. Incidentally I was also squatting 3x per week when I made those rapid gains way back then, faffed around with a bunch of different programs but only seem to have made real gains going back to higher frequency.Example attached. I was alternating a light day in between the days when I did the heavy sets because I was scared of not recovering, haven't noticed a downside to that, but I'm going to try doing 4 sets every session and see how it goes.
>>77301809Why? Genuine question.
>>77301920To back up your schizo blog
>>77301958What do you hope to learn by gazing at my naked body? How much muscle mass can be grown in 3 months? Do you want a before and after? Will you notice the difference?Fag.
