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Bodybuilding Thread
Repacked
Punxsutawney resident
I would like to but can't seem to fit a meaningful amount of volume in twice per week for every group and keep sessions at a reasonable duration. 5 or 6 sets doesn't cut it.
Repacked
Punxsutawney resident
No but feel free.
steveP
Well-known member
What about something like I'm doing. 4-day split, which means each muscle group gets hit twice every 8 days. I actually hit them every 9 days as I throw in a full body session once a week. So really each muscle group is getting hit like 2.2 times every 1.5 weeks.
Repacked
Punxsutawney resident
I don't expect you to mate. If you've got any suggestions post them up though.
Repacked
Punxsutawney resident
Maybe. Aren't you doing PPL, whole body, or something similar?
steveP
Well-known member
I do a bit of everything.
My 4-day split is:
Day 1 - Quads and hamstrings.
Day 2 - Chest and triceps.
Day 3 - Back and biceps.
Day 4 - Shoulders and calves.
So sort of a PPL split, but with a shoulders and calves day as I feel these muscle groups needed work.
5 days a week I do bro splits. So if I start with legs on a Tuesday, I do legs again on Saturday. This results in a particular muscle group getting hit a bit harder for the week. Then next week it will be a different muscle group.
Sunday is cardio day and is when I go hiking.
If you wanted a rest day, you could easily leave that for Sunday instead of cardio.
Monday will be a full body routine, as I'm going to be a bit recovered from the cardio day. It also avoids "international chest Monday".
I find is mixes everything up, keeps training interesting, and all muscle groups are being hit plenty. I try to be in an out of the gym in about 1 hour and 15 minutes including warming up.
White_Lie
Look at Moi, I'm a Kunce
I keep reverting to PPL but struggle to fit shoulders in. Don't really like hammering them on the same day as chest so I've sort of split it to front/side delts on the push day and rear delts on pull day. Also do a PLP than a PPL so there's only one day where they get hit two days in a row.
Chest/Back is too much for me. End up being in the gym for 2 hours.
Chest/Back is too much for me. End up being in the gym for 2 hours.
Repacked
Punxsutawney resident
Chest/back = 2 hrs
Shoulders/arms = 2 hrs if you include traps
+ abs and forearms
+ Weekends are for relaxing.
Darkoz
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Stop having tea breaks between sets
Repacked
Punxsutawney resident
Shuddup.
Repacked
Punxsutawney resident
Depends on your volume. I don't find 2 exercises or 6 sets adequate. I'm going back to a traditional 5 day split. If I can get it done it to 60-70 mins (a little longer for legs) and I'm not totally exhausted I think I will start growing faster again. The past year has really been an exercise in volume and duration. I feel I reached a point where the effort outweighed the returns significantly, and the exhaustion and soft tissue niggles become tiresome (literally).
Although I have still been making progress in terms of gains and numbers lifted the past year has been a grind and not particularly enjoyable. Time to dial it back a bit and find that equilibrium between my recovery ability and effort expended. Stimulate not annihilate....well, annihilate more strategically.
Neddysmith
Standard kunce
I wish i could spend that long in the gym, 45 - 50 mins i my max time during my lunch break, then again to get through i find its good having a set time, whihc keeps you pushing and keeps the intensity up
Repacked
Punxsutawney resident
This is true. Though I find that if you're doing say 5x5 squats or DLs by the time you set up, warm up do your sets and pack it away you're looking at 1/2 hr minimum. Then do your other exercises...
Neddysmith
Standard kunce
Oh yeah i am hearing you there, i havent done deads in quite a while
, due to fact how much time it takes to warmup, setup, packup etc, seeing as i generally workout 5 days been thinking i might have a deadlift only day in there and then whatever else i fit in afterwards, the other days being legs, chest, back, shoulders.