thanks for the support,
by popular demand heres some insight on my workouts
Keep in mind these get switched regularly and i usually follow a few principles.
1.)Try and hit everything every 4 days.
2.)At least 2 muscle groups per workout
3.)roughly 400reps/muscle group per 8 days
4.)stager volume and strength work
5.)rest less than 1min on volume, less than 2 on strength
so a standard split i may do.
1.)chest volume/back heavy
2.)shoulders heavy/ arms volume
3.)legs heavy
4.)off
5.)back volume/chest heavy
6.)arms heavy/shoulders volume
7.)legs volume
by heavy, im not saying maxing out. But rather keeping reps 3-12. And using principles such as rest pause, mechanical drop sets, etc. 3,4 exercises.
volume probably includes some gvt 10*10, 5*20, 25,20,15,12,10,8. on a compound exercise. probably 2,3 more auxiliary exercise. with range 12,10,8. A lot of supersets on the volume portion as well.
so a volume leg workout.
squats.
wu
250*10, for 10 sets. 1 minute rest
standing calf raise on smith standing on platform working up to 275 on bar, 25,20,15,12,10,8
quad extension, 180 * 10. 4 sets. 1 minute rest
hamstring curl, 90,120,150 8-12
chest/back split
incline bench 10*10 205lbs
flat flys 3-4 * 10 prob 55ish
dips 3 to failure.. roughly 20ish
back
rack pull
wu, 7 275, 7 315, 5 365,5 405, 3 495
lat pull down
180 12, 200 10, 220 8
seated row
150 12, 170 10, 190 8,
i try to stagger width and thickness dominance on back, also try and stagger pectoral minor and major on chest
by popular demand heres some insight on my workouts
Keep in mind these get switched regularly and i usually follow a few principles.
1.)Try and hit everything every 4 days.
2.)At least 2 muscle groups per workout
3.)roughly 400reps/muscle group per 8 days
4.)stager volume and strength work
5.)rest less than 1min on volume, less than 2 on strength
so a standard split i may do.
1.)chest volume/back heavy
2.)shoulders heavy/ arms volume
3.)legs heavy
4.)off
5.)back volume/chest heavy
6.)arms heavy/shoulders volume
7.)legs volume
by heavy, im not saying maxing out. But rather keeping reps 3-12. And using principles such as rest pause, mechanical drop sets, etc. 3,4 exercises.
volume probably includes some gvt 10*10, 5*20, 25,20,15,12,10,8. on a compound exercise. probably 2,3 more auxiliary exercise. with range 12,10,8. A lot of supersets on the volume portion as well.
so a volume leg workout.
squats.
wu
250*10, for 10 sets. 1 minute rest
standing calf raise on smith standing on platform working up to 275 on bar, 25,20,15,12,10,8
quad extension, 180 * 10. 4 sets. 1 minute rest
hamstring curl, 90,120,150 8-12
chest/back split
incline bench 10*10 205lbs
flat flys 3-4 * 10 prob 55ish
dips 3 to failure.. roughly 20ish
back
rack pull
wu, 7 275, 7 315, 5 365,5 405, 3 495
lat pull down
180 12, 200 10, 220 8
seated row
150 12, 170 10, 190 8,
i try to stagger width and thickness dominance on back, also try and stagger pectoral minor and major on chest