[Thread] What is your exact workout split?
I am done with Push Pull Legs and doing that 6 days a week. Willing to get a coach if they can make me look more jacked and/or help me run faster, jump higher and lift heavier.
BiryaniEnthu
Stealth
6 months ago
Sorry to say, username not checking out 🥺
majboormajdoor
Stealth
6 months ago
Please tell us Salt.
Is your username inspired by the salt used in hashing or the table salt or some GoT Ironborn reference?
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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?
For me, most progress in terms of strength I made when I was doing 16 rep for 4 sets. Currently doing 10 reps for 4 and bulking. Gained around 4kgs in the last 2-3months. Still lean though. My exercise and diet changes every other 3months. Keep experimenting with your exercises and rep range.
12 rep range and 3 sets
Never change diet or exercise.
Compound lifts and increasing weights: Progressive Overload always
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Idk
Stealth
6 months ago
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
Idk
Stealth
6 months ago
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.
@Idk Good question.
It makes it easier for people to find my posts via search. Try typing [Thread] in search and you will find my posts there. Consider it a signature of sorts.
Idk
Stealth
6 months ago
i figured it was search related.
about time grapevine added a advanced search
samosa
Stealth
6 months ago
I used to do back+biceps, chest+triceps, legs+shoulder/core
now I'm doing push, pull, legs+core
Copenhagen
Stealth
6 months ago
Pilates?
BahadurBilla
Stealth
6 months ago
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
@BahadurBilla Jeff Nippard is botentially my favourite source on YT. I love his explanations which are typiucally backed by a peer reviewed research paper.
BahadurBilla
Stealth
6 months ago
Why are you searching for a coach then?
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.
Chicken_shawarma
Student
6 months ago
I do strength training 5days/week and play cricket on Saturday night.
-4 full body days
-1 day for week part.
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steppenwolf
Stealth
6 months ago
You are taking creatine ?
Blahblah
Stealth
6 months ago
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
ShyWhiskey14
Student
6 months ago
If you start training for MMA, the majority of requirement will be fulfilled imo.
Axiomatic
Stealth
6 months ago
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
Kamlesh
Stealth
6 months ago
I do whatever exercise I like whenever I like 🤪
End goal just to be tired and sweaty af after an hour
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