Alright brehs time for a routine check
A:
Squat 4 x 5
Bench 3 x 5
Bb row 3 x 5
Skullcrushers 3 x 8
Barbell curl 3 x 8
B :
OHP 3 x 5
Bench press 4 x 10
Lateral raises 3 x 10
Skullcrushers 3 x 12
C :
Squat 4 x 5
Weighted chin ups 3 x 5
BB row 3 x 10
Barbell curl 3 x 12
AxBxCxx
HIIT CARDIO on rest days
>>35140590
>no deadlifts
High volume 6 day brosplit.
Everything at least 5 sets, 10 reps, as heavy as I can.
> Chest & core
Flat fly
Incline bench/fly
Ab wheel
Oblique move of choice
> Back
Diddlylift or rack pull
cable pullover
barbell shrug
some kind of row
> Legs
High bar squat
SLDL or good morning
Optional leg pressing
Calf raises
> Shoulders
Seated shoulder press
lat raises
rear delt fly
sometimes max out on push press at the end
> Arms
Close grip bench
BB curl
pushdowns
maybe one arm cable curl/pushdown (symmetry)
retard volume forearm work (i.e. 10x10)
> Legs #2
same as above
>>35140590
Do you gain muscle on this? I just don't see this being enough volume at all
>>35142975
Its possible to gain muscle on far, far less volume than that. Is it optimal? Maybe not. Would it work? Yeah.
>>35142989
Reckon something in between a split and strong lifts would balance it out?
>>35142975
>worrying about volume
As a natty.
>top kek
>>35143008
You could try that. One or two heavy compounds first then a bunch of accessory work is definitely an effective way to train.
Its just not necessary in most cases - for growth its not sheer number of reps per session that's important as it is how many reasonably hard sets you're getting across the training cycle.
>>35143043
The bigger your muscles get, the more volume is required. At least in my experience anyway. (Bro-splitted for 4 years, testing power-building for past 6 months.)
>>35143059
Rightyo, yeah i've been powerbuilding for the past 6 months. All my compounds are 5x5, lots of volume on isolations and lagging areas. I always thought quality reps over sheer weight was more important though?
This but under "Legs C, replace "leg curls" with lunges, and "ab machine" with planks and side planks.
Planks are fucking hard, but it feels good to do them.
>>35143111
Quality reps are important (for not fucking yourself up as much as anything), but weight isn't really as important as effort.
If you do 10x10 with light weight and low rests... you'll fucking grow, because its a lot of hard work. If you do 10x3 with heavy weights and take your rest, you'll grow - same reason. If you do 10x3 with moderate weights and throw as much effort into the bar as you would with max weights... you'll still grow, because the effort is largely what matters. Shit, if you go oldschool and do 1x20 as a death set it'll still work.
Simplifying, but that's the gist of it.
been following this, pls help http://www.mensfitness.com/training/build-muscle/get-jacked-x-men-style-like-hugh-jackman
day 1: BENCH PRESS - Sets: 4,
DUMMBELL SHOULDER PRESS - Sets: 4, Reps:10
BEHIND-THE-NECK PRESS - Sets: 4, Reps:10
TRICEPS DIP - Sets: 4, Reps: 10
LATERAL RAISE - Sets: 4, Reps: 12
Day 2 - squat 4x5
STANDING CALF RAISE - Sets: 4, Reps: 12
leg press - set 4, reps 10
HANGING LEG RAISE - Sets: 4, Reps: 12
B-WHEEL ROLLOUT Sets: 4, Reps: 10
day 3
weighted pullup 5x5
ONE-ARM DUMBBELL ROW - Sets: 4 Reps: 6
curl - 4x4
BICEPS CIRCUIT - Sets: 4, Reps: 4
day 4 rest
day 5 DUMBBELL PRESS - 4x5
MULTI-ANGLE INCLINE DUMBBELL PRESS 4x5 at 3 dif angles
CLOSE GRIP BENCH PRESS - Sets: 4, Reps: 10
DEADLIFT - Sets: 4x5
PPL with occasionally rest between them.
PUSH:
OHP 3-5x5
DB Incline/BB Bench 3x8
DB Lat Raise 3x8-12
Overhead Tri Extension 3xFail
(Ab wheel, Leg Raises, Crunch, DB Side Bend, all 3x8-12)
PULL:
DL 1-3x5
Pendlay 3x5
Chin 3-5x5
Lat Pull Down 3x8
Preacher 3-5x8
LEGS:
Squat 3x5
Leg Press 3x8
Ham Curl 3x5-8
GHR 3x5-8
Calf Raise 3xFail
Plank 3-5
