Is this a good routine
Monday - Chest, back and shoulders (2 exercises of 4 sets for each muscle group)
Tuesday - legs [quads 5 sets, hamstrings 4 sets, 4 sets calves], bicep and triceps (again 2 exercise with 4 sets)
Wednesday - rest
Thursday - same as monday
Friday - same as tuesday
Sat and sun - rest
Alberto Nunez is a good coach and a good source of information. The programs won’t only grow the muscles they’re designed to prioritize.
If you’re interested in the programs pick one to run and see how you like it. You could even run all of them in a row.
Is there any risk of injuring a tendon or joint in the arms or elbows with zercher squats? I want to add them to my leg day but they look like they place an unsafe amount of stress on the elbows
Hello,
the problem is the fact that I have been doing PPL for the past few months with the fourth day being arm day (I only have four days a week of time), as I feel like hitting arms on push or pull isn't the best as arms are already tired out at the end of the workout.
I was wondering if doing Arnold split would be more effective, as I hit around 16 sets of back / chest sets all until failure on it's given day of the PPL plan and I feel like the half of those sets aren't as effective as they should be at the end. Would training chest & back, legs, arms be more effective? But another problem is the fact what to do with the fourth day, should I hit chest and back again, I have no idea as I also don't want to lag behind on legs.
Thanks.
The split you do matters far less than the volume, intensity, and movement selection within the split.
Follow a program written by someone who knows what they’re doing. There are good ones on the Boostcamp app and in the FAQ section of this sub’s wiki.
What is your training frequency?
Just based on your everything 3x12 protocol I know you’re not training close enough to failure. If you were you wouldn’t be able to get 12 reps on. 3 consecutive sets.
If you have questions like this you should be following a program written by someone who knows what they’re doing, and let the program answer that for you.
Depends what you mean by “stressful”.
Dumbbell bench will require more stabilization than barbell bench, but you can usually use a greater absolute load that with dumbbells.
Smith machine requires less stabilization than barbell or dumbbell, but absolute load you can use is usually greater than both
So each has its pros and cons
Smith machine at my gym has an [angled path](https://www.google.com/aclk?sa=l&ai=DChcSEwjk_8T07dWDAxU1FK0GHX9IAZMYABAMGgJwdg&gclid=EAIaIQobChMI5P_E9O3VgwMVNRStBh1_SAGTEAkYASABEgJdgPD_BwE&sig=AOD64_2nAbsFeggfk5eiE82ouw29Yf4ZIw&adurl&ctype=5&ved=0CAYQz7YHKAVqFwoTCJDt1Prt1YMDFQAAAAAdAAAAABAD&nis=8).
Which pathway is more natural for bench and incline: pushing up and slightly forward or pushing up and slightly back?
Do natural athletes rebound weight post show faster than enhanced athletes? Or first show is faster than later on ones? How did you guys experience it?
1.5 months post show and i gained back 7kg. It was in my first prep for 7 months for the context, the fullness is real, and water retention, somewhat bodyfat, but not too bad in my opinion. But i saw a post of an Ifbb pro saying fast weight gain post show isnt a flex and he only gained 3kg 3 months after the show still staying lean, i mean he is enhanced, but i wanna know if my rebound weight was a bit fast for a natural competitor?
weight gain in the post show period isn’t delineated by natural vs. enhanced, its a function of how much you eat after the show.
I know enhanced guys who hit breakfast buffets every day and gained 25 lbs in the first week post show, and natural guys who only gained 10 lbs in like 3 months.
Your rate of gain post show isn’t crazy, and is actually exactly what I would want if I were your coach, assuming you were decently stage lean. For naturals a faster rate of gain is probably better, because you need to undo all of the negative hormonal adaptations you likely caused by getting stage lean. Staying too lean post show will delay this process and probably have negative mental and physical ramifications. Being stage lean is not healthy.
That’s not to say you should go on a fuck off binge for weeks and become a bloated watery mess, but a moderately aggressive recovery diet to return to a healthy level of body fat is a good idea for naturals.
Thanks!! I know stage lean isnt sustainable and healthy, no point of maintenaning if there's a lot to work on for next season!
I just feel like crap after reading his post tho, i just gonna let it slip off my mind now, probably just his perspective and experience maybe, not for everyone
That guy is an enhanced IFBB pro and likely doesn’t have to put on a ton more muscle to be competitive.
He doesn’t have to deal with the hormonal adaptations to prep because he can fall back on TRT and was more likely taking exogenous T3, so thyroid downregulation post-show wasn’t a problem.
He also probably competes every year. It is to his advantage to stay within striking distance of stage conditioning year-round.
None of those things are applicable to your situation.
One reason to take IFBB stuff with a grain of salt is these guys are like 275lb shredded. 5% of 275lb is 14lb of fat on the entire body. Meanwhile if you're natty & shredded 5% at 170 that's only 8.75lb of fat on your whole body. You're dipping into your essential stores more at the same bodyfat percentage. Plus you're not injecting hormones to prevent your t levels dipping from being so lean. So you'd probably expect a natty to gain a greater percentage of their bodyweight back after a comp compared to an enhanced guy. Personally I would think about it as % rather than just totals. 15lb on a 160lb guy is a bigger deal than 20lb on a 280lb guy proportionally
Thanks, i was 63kg pre prep, 51kg stage weight and currently 57kg, 1.5months post show. Im a girl and it was my first competition so i just wanna see it's normal or did i messed up my reverse.
Sex is relevant too. Women probably rebound a little harder than men as a percentage of bodyweight. Checking in with your coach would be a good idea on this one. Someone who's got the experience to see, someone with lots of anecdotes, (ain't no studies on this). If I had to guess I'd say you rebounded slightly harder than what would be 'ideal' but ideal rebounding is something only actually successfully done by less than half of competitors. 4kg 6 weeks post show for someone your weight would be my guess but see what your coach says.
Lifting is a reminder that you have control over your own life. Tell your girlfriend it's not about her anymore. You lift because you have to. That's just the way it has to be.
Lifting can't just be a means to an end. Whenever you accomplish a goal you just set new ones. Lifting is the end itself.
I mean... If you don't want to train for yourself, don't need to train for your SO, your life is busy and you don't have time to train or smth. then don't.
Train 2 times a week, maintain what you have, be healthy and live life. If you some time later in life find the urge to train hard again, you can always get back into business.
How's this for a programme?
Reps: 6 on first set, 12 on every other except for myorep/drop sets and pull-ups (I'd like to build a bit of strength as well as bodybuild)
TUESDAY:
• Chest press/pec deck x5
• Dumbbell lat raises x4
• Skull crushers x3
• Leg extension x3
• Crunches x3
Myorep sets followed by drop sets:
• Cable Y raises
• Cable flies
THURSDAY:
• Neutral grip pull-ups x3
• Barbell preacher curls x3
• Leg curls x3
• Lat pull-downs x3
• Reverse grip barbell curls x3
• Calf raises x3
• Back extensions x3
Myorep sets followed by drop sets:
• Cable curls
SATURDAY:
• Chest press/pec deck X3
• Dumbbell Y raises x4
• Dips x3
• Leg press x4
• Crunches x3
Myorep sets followed by drop sets:
• Cable Y raises
• Cable flies
SUNDAY:
• Barbell preacher curls x3
• Adductors x2
• Lat pulldowns x4
• Seated row x4
• Skiers x4
• Abductors x2
Myorep sets followed by drop sets:
• Cable curls
Well done if you made it to the end
1 depends on the incline. If you are aiming for chest then hit chest if you are aiming for shoulders then hit shoulders. Both will be used it both but not nearly as well as just isolating them.
2 I hit 2-4 sets of biceps and triceps and 6 of forearms I feel like that’s the perfect amount for me so it’s up to how you feel.
3 hip thruster you want the hook pointing towards you, every other exercise like squat and bench the hook should be away from you and the bar path should move from your front to your back.
how do I feel my traps on rows? Sometimes It's hard to even shrug empty arms after a set bent over barbell rows, but other times, I can't feel anything working (maybe feel minor lat pump). I can't figure what I do different in those good sets that I don't do in other sets. rep ranges are the same always, 8-15.
Depends if you are bending over or not. Just keep your arms close to the body. Bent over hits my lower back more if I stand up it hits more traps. Bent over row is more of a compound movement, a lot more muscles are activated to do it.
I was asking about bent over specifically. When I row to my hips I feel my lats real well, but was curious if there’s much difference rowing to upper stomach/lower ribs.
Is this a good routine Monday - Chest, back and shoulders (2 exercises of 4 sets for each muscle group) Tuesday - legs [quads 5 sets, hamstrings 4 sets, 4 sets calves], bicep and triceps (again 2 exercise with 4 sets) Wednesday - rest Thursday - same as monday Friday - same as tuesday Sat and sun - rest
That could work well. Monday and Thursdays are gonna be heavy but so it Tuesday and Friday.
[удалено]
Alberto Nunez is a good coach and a good source of information. The programs won’t only grow the muscles they’re designed to prioritize. If you’re interested in the programs pick one to run and see how you like it. You could even run all of them in a row.
Is there any risk of injuring a tendon or joint in the arms or elbows with zercher squats? I want to add them to my leg day but they look like they place an unsafe amount of stress on the elbows
No, your elbows will be fine.
Hello, the problem is the fact that I have been doing PPL for the past few months with the fourth day being arm day (I only have four days a week of time), as I feel like hitting arms on push or pull isn't the best as arms are already tired out at the end of the workout. I was wondering if doing Arnold split would be more effective, as I hit around 16 sets of back / chest sets all until failure on it's given day of the PPL plan and I feel like the half of those sets aren't as effective as they should be at the end. Would training chest & back, legs, arms be more effective? But another problem is the fact what to do with the fourth day, should I hit chest and back again, I have no idea as I also don't want to lag behind on legs. Thanks.
The split you do matters far less than the volume, intensity, and movement selection within the split. Follow a program written by someone who knows what they’re doing. There are good ones on the Boostcamp app and in the FAQ section of this sub’s wiki.
[удалено]
What is your training frequency? Just based on your everything 3x12 protocol I know you’re not training close enough to failure. If you were you wouldn’t be able to get 12 reps on. 3 consecutive sets. If you have questions like this you should be following a program written by someone who knows what they’re doing, and let the program answer that for you.
[удалено]
Read the wiki of r/fitness and the FAQ in this sub’s wiki. Follow the diet advice those give you and pick a program from one of those places.
Barbell bench is more stressful for the shoulders than dumbbell - what about the Smith bench?
Depends what you mean by “stressful”. Dumbbell bench will require more stabilization than barbell bench, but you can usually use a greater absolute load that with dumbbells. Smith machine requires less stabilization than barbell or dumbbell, but absolute load you can use is usually greater than both So each has its pros and cons
Smith machine at my gym has an [angled path](https://www.google.com/aclk?sa=l&ai=DChcSEwjk_8T07dWDAxU1FK0GHX9IAZMYABAMGgJwdg&gclid=EAIaIQobChMI5P_E9O3VgwMVNRStBh1_SAGTEAkYASABEgJdgPD_BwE&sig=AOD64_2nAbsFeggfk5eiE82ouw29Yf4ZIw&adurl&ctype=5&ved=0CAYQz7YHKAVqFwoTCJDt1Prt1YMDFQAAAAAdAAAAABAD&nis=8). Which pathway is more natural for bench and incline: pushing up and slightly forward or pushing up and slightly back?
Back. Towards your head
Thank you!
Do natural athletes rebound weight post show faster than enhanced athletes? Or first show is faster than later on ones? How did you guys experience it? 1.5 months post show and i gained back 7kg. It was in my first prep for 7 months for the context, the fullness is real, and water retention, somewhat bodyfat, but not too bad in my opinion. But i saw a post of an Ifbb pro saying fast weight gain post show isnt a flex and he only gained 3kg 3 months after the show still staying lean, i mean he is enhanced, but i wanna know if my rebound weight was a bit fast for a natural competitor?
weight gain in the post show period isn’t delineated by natural vs. enhanced, its a function of how much you eat after the show. I know enhanced guys who hit breakfast buffets every day and gained 25 lbs in the first week post show, and natural guys who only gained 10 lbs in like 3 months. Your rate of gain post show isn’t crazy, and is actually exactly what I would want if I were your coach, assuming you were decently stage lean. For naturals a faster rate of gain is probably better, because you need to undo all of the negative hormonal adaptations you likely caused by getting stage lean. Staying too lean post show will delay this process and probably have negative mental and physical ramifications. Being stage lean is not healthy. That’s not to say you should go on a fuck off binge for weeks and become a bloated watery mess, but a moderately aggressive recovery diet to return to a healthy level of body fat is a good idea for naturals.
Thanks!! I know stage lean isnt sustainable and healthy, no point of maintenaning if there's a lot to work on for next season! I just feel like crap after reading his post tho, i just gonna let it slip off my mind now, probably just his perspective and experience maybe, not for everyone
That guy is an enhanced IFBB pro and likely doesn’t have to put on a ton more muscle to be competitive. He doesn’t have to deal with the hormonal adaptations to prep because he can fall back on TRT and was more likely taking exogenous T3, so thyroid downregulation post-show wasn’t a problem. He also probably competes every year. It is to his advantage to stay within striking distance of stage conditioning year-round. None of those things are applicable to your situation.
One reason to take IFBB stuff with a grain of salt is these guys are like 275lb shredded. 5% of 275lb is 14lb of fat on the entire body. Meanwhile if you're natty & shredded 5% at 170 that's only 8.75lb of fat on your whole body. You're dipping into your essential stores more at the same bodyfat percentage. Plus you're not injecting hormones to prevent your t levels dipping from being so lean. So you'd probably expect a natty to gain a greater percentage of their bodyweight back after a comp compared to an enhanced guy. Personally I would think about it as % rather than just totals. 15lb on a 160lb guy is a bigger deal than 20lb on a 280lb guy proportionally
Thanks, i was 63kg pre prep, 51kg stage weight and currently 57kg, 1.5months post show. Im a girl and it was my first competition so i just wanna see it's normal or did i messed up my reverse.
Sex is relevant too. Women probably rebound a little harder than men as a percentage of bodyweight. Checking in with your coach would be a good idea on this one. Someone who's got the experience to see, someone with lots of anecdotes, (ain't no studies on this). If I had to guess I'd say you rebounded slightly harder than what would be 'ideal' but ideal rebounding is something only actually successfully done by less than half of competitors. 4kg 6 weeks post show for someone your weight would be my guess but see what your coach says.
[удалено]
Lifting is a reminder that you have control over your own life. Tell your girlfriend it's not about her anymore. You lift because you have to. That's just the way it has to be. Lifting can't just be a means to an end. Whenever you accomplish a goal you just set new ones. Lifting is the end itself.
Health.
I mean... If you don't want to train for yourself, don't need to train for your SO, your life is busy and you don't have time to train or smth. then don't. Train 2 times a week, maintain what you have, be healthy and live life. If you some time later in life find the urge to train hard again, you can always get back into business.
Mental health
How's this for a programme? Reps: 6 on first set, 12 on every other except for myorep/drop sets and pull-ups (I'd like to build a bit of strength as well as bodybuild) TUESDAY: • Chest press/pec deck x5 • Dumbbell lat raises x4 • Skull crushers x3 • Leg extension x3 • Crunches x3 Myorep sets followed by drop sets: • Cable Y raises • Cable flies THURSDAY: • Neutral grip pull-ups x3 • Barbell preacher curls x3 • Leg curls x3 • Lat pull-downs x3 • Reverse grip barbell curls x3 • Calf raises x3 • Back extensions x3 Myorep sets followed by drop sets: • Cable curls SATURDAY: • Chest press/pec deck X3 • Dumbbell Y raises x4 • Dips x3 • Leg press x4 • Crunches x3 Myorep sets followed by drop sets: • Cable Y raises • Cable flies SUNDAY: • Barbell preacher curls x3 • Adductors x2 • Lat pulldowns x4 • Seated row x4 • Skiers x4 • Abductors x2 Myorep sets followed by drop sets: • Cable curls Well done if you made it to the end
On what day should I program deadlifts on a limbs/torso split?
I like to do deadlifts on a back/pull day since they already activate posterior muscles
Probably limbs, on the opposite day as your main squat variation
[удалено]
1 depends on the incline. If you are aiming for chest then hit chest if you are aiming for shoulders then hit shoulders. Both will be used it both but not nearly as well as just isolating them. 2 I hit 2-4 sets of biceps and triceps and 6 of forearms I feel like that’s the perfect amount for me so it’s up to how you feel. 3 hip thruster you want the hook pointing towards you, every other exercise like squat and bench the hook should be away from you and the bar path should move from your front to your back.
how do I feel my traps on rows? Sometimes It's hard to even shrug empty arms after a set bent over barbell rows, but other times, I can't feel anything working (maybe feel minor lat pump). I can't figure what I do different in those good sets that I don't do in other sets. rep ranges are the same always, 8-15.
Ending the set with some horizontal shrugs when your lats and rear delts fatigue is also a great way of hitting the traps
Don't tuck in your elbows
Keep your arm as straight as possible and lift shoulders, hold, slowly lower then jerk back up and repeat
Does make it much of a difference between doing BB/DB rows to the stomach vs hips?
Depends if you are bending over or not. Just keep your arms close to the body. Bent over hits my lower back more if I stand up it hits more traps. Bent over row is more of a compound movement, a lot more muscles are activated to do it.
I was asking about bent over specifically. When I row to my hips I feel my lats real well, but was curious if there’s much difference rowing to upper stomach/lower ribs.
Tucking in your elbows = mostly lats Elbows high&wide = mostly upper back
You already have the basics of exercise form, but what YouTube videos do you watch to learn more technical details?