GYm Bro's :)

[PuNKy_LeMmInG 172]

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.

[PuNKy_LeMmInG 172]

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

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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).

[PuNKy_LeMmInG 172]

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 

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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. 

[PuNKy_LeMmInG 172]

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 

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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. 

 

[PuNKy_LeMmInG 172]

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

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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. 

[PuNKy_LeMmInG 172]

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

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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. 

[PuNKy_LeMmInG 172]

3 minutes ago, -GD-X said:

huh? you get 1 or 2 days full rest between each workout. 

yes i do full body workouts 🙂

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Just now, PuNKy_LeMmInG said:

yes i do full body workouts 🙂

ohhh you meant too much "rest" for you. 

[PuNKy_LeMmInG 172]

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 

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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! 

 

[PuNKy_LeMmInG 172]

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 🙂

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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. 

[PuNKy_LeMmInG 172]

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 

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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. 

[PuNKy_LeMmInG 172]

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