What Workout Routine and what Goal ?

[AthanC]

Hi Guys

Out of curiousity what workout routine are you using how many days and what is your goal ?

E.G.

I am working out 5 days a week weekends off. I have done a 4 day bulking split in rotation as well as PPL for the past 2 years. Now I am trying something different.

- Full Body Workout limited
- 5 days Mon - Fri , Weekends Rest-Cardio Core ( optional )
- 1 exercise per Muscle Group ( different each day )
- 3 sets
- 9-12 Reps Max except abs - 20.

Goal : Bulking and stay in shape.

* Only started the new routine today will post results.

 

[Dom]

Hi Guys

Out of curiousity what workout routine are you using how many days and what is your goal ?

E.G.

I am working out 5 days a week weekends off. I have done a 4 day bulking split in rotation as well as PPL for the past 2 years. Now I am trying something different.

- Full Body Workout limited
- 5 days Mon - Fri , Weekends Rest-Cardio Core ( optional )
- 1 exercise per Muscle Group ( different each day )
- 3 sets
- 9-12 Reps Max except abs - 20.

Goal : Bulking and stay in shape.

* Only started the new routine today will post results.

Two days a week - get to 100 kgs (currently just over 80).

No control over diet at the moment - routine has some decent variety.

 

[dA_k1D]

It's good to change things up now and then, so give it a go
Personally I don't think a full body every day for 5 days will give you bulking results, especially if you plan on doing 1 exercise per muscle group, that is not nearly enough to work the muscle enough to recover and build

You've been training for a while, so your muscles have grown some hair. If you want to do full body, I (for my body) would go 2 warmup set, 2 heavy sets with the last one being a drop to failure (3 drops in weight) - then every day change the muscle group exercise


Remember you want to exhaust the muscle enough for it to break down fibers, then feed it with food to rebuild.

MOST important question is, how's your diet looking?

 

[dainluke]

Training:

• As many days a week as I feel good to do and can fit in (usually 4-7).
• Session length is as long as required till I feel like I've exhausted the muscle with enough failure sets or relative to how crap I feel on the day.
• Split is generally one muscle group per session, but I do do multiple body parts if I feel like I didn't train one adequately enough in a previous session.
• My training style involves one or two warmup/feeler sets and then two or three sets to failure with as much weight as I can manage with good form. I sometimes taper the weight down as I begin to weaken. I incorporate drop sets and forced reps - when I'm with a training partner - on occasion.

Diet:

• Pretty much what I said on that other thread with regards to food sources.
• Calories are either at maintenance (+-3000 depending on daily expenditure), or as low as I feel like if I don't feel that hungry and want to be leaner by the end of the week.

Goal:
I didn't really have much of a goal with this philosophy after I gave up on bodybuilding during lockdown. A goal has finally formed and funnily enough, I'm trying to get down all the way to the low 70s (or as light as I possibly can). I'm not sure how much muscle will come off me or what my body fat % will end up being, but the goal isn't really to be shredded. I kinda just want to be more mobile and able to strike better as I want to begin Muay Thai training and I feel like a brick at 80kg. Kinda sick of this whole bodybuilding/being as big as possible thing.

 

[AthanC]

It's good to change things up now and then, so give it a go
Personally I don't think a full body every day for 5 days will give you bulking results, especially if you plan on doing 1 exercise per muscle group, that is not nearly enough to work the muscle enough to recover and build

You've been training for a while, so your muscles have grown some hair. If you want to do full body, I (for my body) would go 2 warmup set, 2 heavy sets with the last one being a drop to failure (3 drops in weight) - then every day change the muscle group exercise


Remember you want to exhaust the muscle enough for it to break down fibers, then feed it with food to rebuild.

MOST important question is, how's your diet looking?

I got inspired by Jeff Nippard ( I like the fact he uses studies and science in to his videos and thought I would give it a go )

My Diet is Good. 80% Protein and fibers 20 carbs. Currently on 115kg on 18% body fat 189cm. I went a bit sideways now over the Easter weekend but back on track today. I watch my makros and make sure I don't over do it.

The drop set as last set is an excellent addition and I will do it as it makes sense.

I must say today I felt like I got hit by a hammer after the workout is quite an adjustment and I though I was fit enough.

 

[AntonSchoeman]

Training:

• 6 days a week
• Push/Pull/Legs, which gives me 2 training sessions for each muscle group each week. Less than 2 sessions on each muscle group per week = Not enough stimulus on the muscle to maximize hypertrophy. More than 3 = Overtraining/lethargy starts to set in, which means I can't push myself to the max each session.
• 3 exercises per muscle group.
• Sets per exercise: 4 - 6
• Reps: 6 - 12
• Time in gym: 60 - 90 min
• Rest between compound lifts (Squat, Bench, Deadlift, Rows): 3 - 4 min
• I always superset isolation exercises, ie: After doing overhead tricep extensions to failure, I will immediately move on to side lateral raises to failure, rest 1-1.5 min and start again.
• Dropsetting the last set of your compound lifts as @dA_k1D suggested is also a very good method to eke out some extra progress, which definitely accumulates over time.

Diet:

• Right now I'm maintaining at around 2.5k-3k calories.
• Eating a mix of around 50% carbs, 30 - 35% protein, and 15 - 20 % fat.

Goal:

• Increase bench from 125kg to 160kg+
• Increase squat from 160kg to 220kg+
• Increase deadlift from 220kg to 260kg+
• Slowly increase bodyweight from 75kg to mid 80s. Possibly peak at 87-90kg years down the line.
• Increase my cardio output, and increase heart health.

 

[Dom]

Goal:

• Increase bench from 125kg to 160kg+
• Increase squat from 160kg to 220kg+
• Increase deadlift from 220kg to 260kg+
• Slowly increase bodyweight from 75kg to mid 80s. Possibly peak at 87-90kg years down the line.
• Increase my cardio output, and increase heart health.

Would be interested to hear what people are lifting too - 72 kg deadlift, 44 kg front squat (homes gym so no rack), 22 kg per arm curl, 40 kg skull crusher, 72 kg calf lift, 72 kg shrug.

 

[AthanC]

For the interested parties the Full Body x 5 per week with science explained and studies... It can offer results as per the studies. Myself I decided to try it myself for the next 6 weeks and see what the progress gives. Some very nice from the fellow carbies which I am def going to implement starting tomorrow. Going Heavier on the Set Nu1 and 2 and the Drop the 3rd. I will also superset the isolated exercises. Although it might be pushing it as after the chest and back shoulders you already feel run down.

@Dom

We are going to have to specify a little. Personally I workout alone since we have a gym at work and there is no one willing to join me at 4:45 in the morning. So I don't dare go "too" heavy as I won't have the support.

But curiosity is also why I started the thread.

Bench Press 110kg 4-5 reps
Deep Squats pre accident 200kg After 60kg 4-5 reps.
Deadlift 100kg 2-3 reps haven't tried more
Lat Pull Downs Machine 150kg 10 reps
Bicep Curls 25kg 4-5 reps
Skull Crusher 2 x 20kg Dumbells 4-5 reps
Calf raises 200kg 4-5 reps
Shoulder press 20kg Dumbells 7-8 reps.

I am sure I can push higher with a partner.

 

[5hadow17]

Training 6x a week using antagonistic group splits:
- Chest/Back
- Legs
- Arms
- Shoulders
Usually 3-4 exercises per muscle, 3-5 sets each, 5-12 reps. Includes a lot a supersets and drop sets. Cardio on all 6 days for warm-up and cool-down.

Suffering with shoulder impingement for a while, so haven't been using any presses. Also coupled with lower back issues, so haven't been deadlifting.

Don't really have a goal at this point, it's just become force of habit.

 

[Dom]

Bench Press 110kg 4-5 reps
Deep Squats pre accident 200kg After 60kg 4-5 reps.
Deadlift 100kg 2-3 reps haven't tried more
Lat Pull Downs Machine 150kg 10 reps
Bicep Curls 25kg 4-5 reps
Skull Crusher 2 x 20kg Dumbells 4-5 reps
Calf raises 200kg 4-5 reps
Shoulder press 20kg Dumbells 7-8 reps.

I am sure I can push higher with a partner.

Thanks for sharing, I do always like the perspective as absolute comparisons are never really possible (different diets, body types, frequency etc).

I too gym alone (have a simple home setup) & make very sure that I can manage the weight - getting injured because of poor weight choices is a no-no in my eyes.

 

[Dom]

Training 6x a week using antagonistic group splits:
- Chest/Back
- Legs
- Arms
- Shoulders
Usually 3-4 exercises per muscle, 3-5 sets each, 5-12 reps. Includes a lot a supersets and drop sets. Cardio on all 6 days for warm-up and cool-down.

Suffering with shoulder impingement for a while, so haven't been using any presses. Also coupled with lower back issues, so haven't been deadlifting.

Don't really have a goal at this point, it's just become force of habit.

Both due to past or weights (just interested)?

 

[5hadow17]

Both due to past or weights (just interested)?

Think they're both probably the result of accumulated fatigue from high volume.

In hindsight, I should've probably adjusted down my weekly volume as I aged over the years, and taken de-loads from time to time.

 

[AthanC]

Think they're both probably the result of accumulated fatigue from high volume.

In hindsight, I should've probably adjusted down my weekly volume as I aged over the years, and taken de-loads from time to time.

I am not a youngster anymore ( almost 40) so being cautious and we tend to get much more injury prone as we age as well. A while back I also injured my shoulder and it was tough in any type of press. Interesting though I saw a Video of Chris Bumstead he also has a bad shoulder and he combines lighter weights with a resistance band for rehab and not to stay behind. It did work for me. If I pull something in general or fatigue gets the best of me. Resistance bands recovery is my way to go in combination with weights.

 

[AthanC]

Training 6x a week using antagonistic group splits:
- Chest/Back
- Legs
- Arms
- Shoulders
Usually 3-4 exercises per muscle, 3-5 sets each, 5-12 reps. Includes a lot a supersets and drop sets. Cardio on all 6 days for warm-up and cool-down.

Suffering with shoulder impingement for a while, so haven't been using any presses. Also coupled with lower back issues, so haven't been deadlifting.

Don't really have a goal at this point, it's just become force of habit.

Oh and antagonistic is one of my favourites. When I am pressed on time I love super setting opposing muscles. One big one small. Chest and Biceps, Back and Triceps, Shoulders Legs, it really worked like a Cardio almost session when you go high reps 12-20 and super set again. It didn't help with volume much but it def burn the crap out of calories.