[Thread] What is your exact workout split?

How strong are your calves?

Sorry to say, username not checking out 🥺

Legs Chest Back Shoulder Arms Abs/fast walk alternate days What's your rep range and how often do you change your diet and exercise?

Daily Undulating Periodization + PPL

I used this to pick my routine: http://www.rohitnair.net/pp/ Since i am able to go to gym only 3 days a week, rest of the days i have taken up running. Current routine (taken from http://forum.bodybuilding.com/showthread.php?t=155009423) Squats: warm-up, warm-up, work-set, work-set Bench Press: warm-up, warm-up, work-set, work-set Bent Over Row: warm-up, warm-up, work-set, work-set Over Head Press: work-set, work-set Stiff Legged Deadlifts: work-set, work-set Curls: work-set, work-set Calf Raises: work-set, work-set 3 days a week. 1st - heavy 2nd - medium (10% less) 3rd - lite (20% less) lite warm up - 1/4th weight medium warm up - 1/2 weight weeks 1- 8 reps 2- 9 reps 3- 10 reps 4- 11 reps 5 - 12 reps

unrelated but what is the point of adding [Thread] in the title, when essentially every post here is the same with a title and comments.

I used to do back+biceps, chest+triceps, legs+shoulder/core now I'm doing push, pull, legs+core

Pilates?

Pure running is what I do. I get stronger anytime.

You don’t need a coach you need to educate yourself and be consistent with the workouts and diet. Beginner friendly- https://youtube.com/@PictureFit?si=wR3SrAKcyP0kwruW Intermediate/Advanced- https://youtube.com/@JeffNippard?si=tbmO0BqekfPQxRM_ If you are the reader kind (very comprehensive) - https://www.amazon.in/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG

I have again started doing calisthenics after the surgery from 2 weeks following 3 days full body and alternate days skills while eating 4 tmeals a day. Earlier last year in starting i was 63kg and at the end of the last year I was around 72kgs but has to go through medical surgery so gained most of the fat and lost much muscles drastically. Now again starting journey first I'll continue with calisthenics for 2 3 months than will start weight training.

In an attempt to stay away from the normal machine crowding I do - Pull Push Legs Pull Push Shoulders + cardio My target is hypertrophy so time under tension and reaching failure in every set becomes important.

I guess go with a variation of PPL, eg: instead of hitting usually Push exercises on push day, go with mix of chest and back and for arms, have something like lateral raises and 2+1(2 triceps, 1 biceps) in that way you'd be be able to hit the muscles twice a week and not going too much into bro split zone. Been trying this since Jan because I also had the same problem of following PPL.

I do strength training 5days/week and play cricket on Saturday night. -4 full body days -1 day for week part.

You are taking creatine ?

Get a coach/trainer, they fixed my diet, pushed me to lift heavier and kept randomising my workouts and weights. I could see a visible difference in my gains and strength

If you start training for MMA, the majority of requirement will be fulfilled imo.

Tren - 6x/week split ✅📈

Day1 Arms, Day2 Legs, Day4 Chest/Shoulder, Day5 Back/RearShoulder Day3/6 Running and core Made my arms gain over 2 inches. But a lot of these involves heavy compounds in low rep ranges 3-5 sets with 6-7 reps of ass to grass squats (back and front squats alternating week), deadlifts - strict and romanian, weighted pull ups and dips, and bench presses. You'll jack up with out needing creatine After taking a break I have made a small change where in now I do Day1 Legs and Day2 Arms, so that I can run more on Day3

I do whatever exercise I like whenever I like 🤪 End goal just to be tired and sweaty af after an hour