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Tell me your program today, if today is off tell me about tomorrow.
4x10 shoulder press
3x12 rear delt
3x15 db front raise
3x15 db lateral raise
3x12 db shrug
30 minutes surf
1000 aim botz
200 dm
3 replies
150kg gamer spotted
1 reply
wrong
65 kg zavod enjoyer
understandable
9 replies
You mean push pull legs? Gonna try it one day
2 replies
dont do bro splits, they're trash. I used to do them and then switched to push pull legs and within a few months I noticed insane improvements.
5 replies
yeah, some split can be better for me than it would be for you. but i think that bro split isn't the best split for a natural lifter because you train one muscle group once per a week when u could do PPL, full body or a split like chest/back/shoulders and legs/arms so u can train muscle groups twice or even more per a week and still recover from it.
2 replies
+1 there isn't a "best split" but there is definitely worst split and that is bro split. It might not be bad for inexperienced lifters but aside from that its trash
1 reply
i went from fat to twig to average human and lost motivation
its been like 3 years now
4x normal grip pulldowns
3x parallel grip pulldowns
3x lat prayers
5x lateral raises
5x barbell upright row
4x triceps rope pushdown
everything to 1-2 rir
I do full body 3x a week and cardio 2x a week. Casual lifter though.
5x5 deadlift
5x5 ohp
5xfailure pull ups
5x12 incline db press
3x12 seated incline curls
3x12 calf raises
too many reps imo
8 replies
-1 wdym??
you are supposed to go light and many reps on those exercises, its the same as with biceps curls, you dont do 6-8 on biceps curls, you do 20-30 with 0-2 rir
6 replies
why would you go above 20 reps on bd curls unless its for pre exhaustion
5 replies
15-25 reps is a normal rep range for muscles like biceps, calves or delts
4 replies
could you tell me why you shouldnt train these muscle groups in lets say a 8-12 rep range?
2 replies
even doing sets of 6 with heavier will improve strength to better handle little weights
1 reply
yeah, i dont know why some people have this weird idea that because you have smaller muscle groups like biceps you have to only train with high reps
for muscular hypertrophy? no. endurance? yes.
10 replies
Im 2 months guy, what do you reconmend? Started full body first month and going with this about 1 month
9 replies
8 replies
for example for shoulders, can i keep going with same exercises but fix the reps? or i need a new program?
6 replies
5 replies
idk if this is brosplit,
monday chest-triceps
wednesday back-biceps
friday shoulder
saturday legs
but a lot of people saying PPL is better, idk which one is better
4 replies
yeah that's the bro split. Can't tell you which one is better but the bro split have worked for me quite some time. Your schedule looks good, if you want you can always put both arm exercises on the same day and combine back with shoulders.
monday chest
wednesday back+shoulder
friday biceps+triceps+wrists (very important to prevent injury once you start lifting heavier
saturday legs (Don't forget groin and calves)
3 replies
last question, do you think this program is okay for legs (i will fix the reps, just focus on exercises)
squat
leg press
leg extension
leg curl
calf raises
2 replies
if you want to be able to walk later you likely shouldnt do 3 exercies for same muscle groups in one day
bs, it all depends on an exercise, for squat bench deadlift you wanna do less reps with more weight because you dont necessarily wanna go to failure, if you can do 7 reps on 80kg bench then you should do 80kg 4-5 reps or perhaps 75/70kgs with higher reps
on isolation movements you can go higher, 15-20 reps is considered normal rep ranges, if you go to 0rir you can even do 25, then after that you should dropset
7x5 squat
5x10 lying leg curls
4x 8-10 shoulder press
4x 10-lateral raises xx to failure
5x 10-12 rear delt
shrugs 3 sets also 15-20 max
i dont to front delt..its useless since you already train it on chest day and any push exercise
currently for strength.
wide grip pullups 2x4-6 (3 warmup sets)
close grip cable rows 2x4-6 (3 warmup sets)
machine shrugs 2x4-6 (2 warmup sets)
alternating db curls 2x4-6 (2 warmup sets)
1-arm db preacher curl 1x6-8 (1 warmup set)
rpe 10/rir 0 on all
if you can do 4x10 shoulder press with the same weight, you are not training hard enough
it should look smthg like this if u do it properly
1x12
1x10
1x8
1x8
or whatever, if your perfomance isnt declining, your previous set wasnt challenging enough
2 replies
yeah a lot of people warned me about reps so i will fix it
1 reply
just dont try to go for a set amount of reps. for example if u go train next time first set just do as many reps as you can even if its 20 at the end in the first set, just do as many reps as u need to go to failure where u cant do 1 more rep no matter how hard u push yourself. and if u know u can do for example 20 reps with X amount of weight, just adjust for next training where u think u can still get 10-12 reps with rly pushing yourself in first set and so on. as time goes on you will get stronger.
2 replies
If you do not meet your daily protein needs by eating normally, it will help you. There is no other advantage.
(your kg x 1,5 for ideal protein needs)
1 reply
Bench Press - 3 x 3 @ 70% 80% 90%
Bench Press - 5 x 10 @ 70%
Barbell Row - 5 x 10
Abs - 3 x 8-12
Single Leg Work - about 25 reps
3 replies
tell me some non-gay shoulder execises
2 replies
sex in missionary?
16hours HLTV
Leg day today with quad focus
3x squat
3x leg press
3x nordic hamstring curl
2x quad extension
3x calfe raise on the leg press
2x seated calfe raise
Stop doing reps, start focusing on isolating that muscle. Then do it until failure.
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