PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 1 minute ago, -GD-X said: for example, i did about 10 minutes of cardio in the morning, a 5 minute push ramp up (basically warm up sets), then 45 minutes of push exercises (focusing on chest, shoulders and tris). i really hate exceeding 45 minutes of "working" sets. cool 🙂 i walk to work 40 mins each day and then whole body 3 times a week yours sounds sensible. Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 1 minute ago, -GD-X said: i used to be able to train like that. not anymore lol. you could 🙂 but would be chill weight training days 1 Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 Just now, PuNKy_LeMmInG said: you could 🙂 but would be chill weight training days ahhhh true. but i HATE being chill lol. i like to feel like i'm truly working the muscle to near-failure (never failure - little gains at a huge recovery cost). 1 Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 1 minute ago, -GD-X said: ahhhh true. but i HATE being chill lol. i like to feel like i'm truly working the muscle to near-failure (never failure - little gains at a huge recovery cost). dont have to go that mad 🙂 more often the better Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 6 minutes ago, PuNKy_LeMmInG said: dont have to go that mad 🙂 more often the better it depends. i know a lot of people push for frequency, but you can still get pretty amazing results on a well programmed "bro split". i hit every thing twice a week, with a combo of push, pull, legs, upper, lower. Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 10 minutes ago, -GD-X said: it depends. i know a lot of people push for frequency, but you can still get pretty amazing results on a well programmed "bro split". i hit every thing twice a week, with a combo of push, pull, legs, upper, lower. Standard sensible split 🙂 defo 1 Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 sample of great 5 day "bro split" : monday - incline bench press; flat bench press; leg press tuesday - deadlifts; t rows; pull ups, standing calve raises wednesday - military press; lateral raises; bent over raises thursday - squats, lunges, RDLs, seated calve raises friday - dips (or close grip bench), chin ups, overhead tricep extensions, concentration curls (abs can be sprinkled throughout, or done on the weekends) notice how each muscle gets hit 2 to 3 times a week. Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 4 minutes ago, -GD-X said: sample of great 5 day "bro split" : monday - incline bench press; flat bench press; leg press tuesday - deadlifts; t rows; pull ups, standing calve raises wednesday - military press; lateral raises; bent over raises thursday - squats, lunges, RDLs, seated calve raises friday - dips (or close grip bench), chin ups, overhead tricep extensions, concentration curls (abs can be sprinkled throughout, or done on the weekends) notice how each muscle gets hit 2 to 3 times a week. yes 🙂 2 days off to recover 1 Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 1 minute ago, PuNKy_LeMmInG said: yes 🙂 2 days off to recover definitely! i even find 5 days of training can be a lot. 4 is usually the sweet spot. or if my diet suck, i'll do 3, but i'll do an "about 2 days" 3 day splt so... upper monday; lower wednesday; upper friday then lower monday; upper wednesday; lower friday then repeat both weeks. it's one of the best ways to build muscle with minimal time and energy. each muscle gets hit every 4 or 5 days. Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 38 minutes ago, -GD-X said: definitely! i even find 5 days of training can be a lot. 4 is usually the sweet spot. or if my diet suck, i'll do 3, but i'll do an "about 2 days" 3 day splt so... upper monday; lower wednesday; upper friday then lower monday; upper wednesday; lower friday then repeat both weeks. it's one of the best ways to build muscle with minimal time and energy. each muscle gets hit every 4 or 5 days. too much frequency for me 🙂 need a day off between Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 Just now, PuNKy_LeMmInG said: too much frequency for me 🙂 need a day off between huh? you get 1 or 2 days full rest between each workout. 1 Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 3 minutes ago, -GD-X said: huh? you get 1 or 2 days full rest between each workout. yes i do full body workouts 🙂 Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 Just now, PuNKy_LeMmInG said: yes i do full body workouts 🙂 ohhh you meant too much "rest" for you. 1 Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 1 minute ago, -GD-X said: ohhh you meant too much "rest" for you. as in..if i tried to do 5 full body workouts a week lol Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 Just now, PuNKy_LeMmInG said: as in..if i tried to do 5 full body workouts a week lol i think we are talking about 2 different things here lol. unless one is on gear, and has the best programmed routine, one couldn't do 5 full body routines. that would be insane! Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 Just now, -GD-X said: i think we are talking about 2 different things here lol. unless one is on gear, and has the best programmed routine, one couldn't do 5 full body routines. that would be insane! would have to be one exercise per body part 🙂 1 Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 Just now, PuNKy_LeMmInG said: would have to be one exercise per body part 🙂 yup. it's do-able, but it would be boring af. you would never feel like the muscle was being worked. i only recommend someone train the same muscle daily if they are trying to improve a technique. for example, i created a pull up regimen for people trying to learn how to get better at the exercise. so, it's not about exhausting the lats. it's just about cns programming, improving grip strength and getting better at scapular engagement. the lats do get worked/stronger, but they never come close to failure. Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 1 minute ago, -GD-X said: yup. it's do-able, but it would be boring af. you would never feel like the muscle was being worked. i only recommend someone train the same muscle daily if they are trying to improve a technique. for example, i created a pull up regimen for people trying to learn how to get better at the exercise. so, it's not about exhausting the lats. it's just about cns programming, improving grip strength and getting better at scapular engagement. the lats do get worked/stronger, but they never come close to failure. haha 🙂 injuries would be common place Link to post Share on other sites
-GD-X★ 8,389 Posted May 3, 2021 Share Posted May 3, 2021 2 minutes ago, PuNKy_LeMmInG said: haha 🙂 injuries would be common place if done correctly, 0 injuries. gymnasts train nearly every day. olympic powerlifters lift nearly every day. it's all about super smart programming and diet. Link to post Share on other sites
PuNKy_LeMmInG 172 Posted May 3, 2021 Author Share Posted May 3, 2021 1 minute ago, -GD-X said: if done correctly, 0 injuries. gymnasts train nearly every day. olympic powerlifters lift nearly every day. it's all about super smart programming and diet. they retire younger than us Link to post Share on other sites
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