4ever
A pigeon is speaking. Listen and Learn!
- Joined
- Apr 5, 2024
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My current split:
- modified PPL
- will take a rest day about every 2 sessions. Usually 1, but if I need it 2 days.
- I train to make progress but also because I enjoy it, so it's possible that I make suboptimal decisions to maximize enjoyment
- small muscle groups like shoulders or Abs I'll sometimes additionally on days where they don't officially belong
- I've been working out regularly since January 2024
Push
- incline press
- pec deck
- shoulder (either cable, machine or free weights - sometimes also 2 of those)
- Biceps (preacher curl, EZ, cable - usually 1 or 2nof those, depending on time / mood)
Pull
- lat pulldown (usually wide grip)
- tbar row (not always since the grip at my gym is really bad - but they'll get a new machine soon)
- triceps (cable pushdown, unilateral katana extensions - this can probably be optimized)
- cable rows
(-sometimes reverse butterfly)
Legs
- Adductors
- leg curls
- leg press
- quad extensions (I sometimes skip this, because I don't like the machine at my gym too much/ or the feeling in general)
- some excercise for Abs (leg raises or machine)
I usually do 10-20 min of min of cardio when I workout.
Now it seems like this split isn't the one most "science based lifters" are recommending.
Alternatives I've been seeing are usually combinations of multiple splits.
Something like: PPL + UL, UL + Torso limbs, etc.
In the picture you can see some of the split recommendations I've seen:
My questions:
1. What would be the best splits in your opinion? Realistically I can manage to go 4-5 times a week.
2. Rep ranges: some suggested that 4-6 are superior to 6-10, because they cause less fatigue.
To do 4-6 reps and maintain enough intensity, I'd have to switch some excercises, since I max out the machines.
Is it worth finding new excercises to stay in that rep range, or is rep range actually not that important as long as I go to about 1 RIR?
(I oftentimes go to failure just for the challenge/ fun of it)
- modified PPL
- will take a rest day about every 2 sessions. Usually 1, but if I need it 2 days.
- I train to make progress but also because I enjoy it, so it's possible that I make suboptimal decisions to maximize enjoyment
- small muscle groups like shoulders or Abs I'll sometimes additionally on days where they don't officially belong
- I've been working out regularly since January 2024
Push
- incline press
- pec deck
- shoulder (either cable, machine or free weights - sometimes also 2 of those)
- Biceps (preacher curl, EZ, cable - usually 1 or 2nof those, depending on time / mood)
Pull
- lat pulldown (usually wide grip)
- tbar row (not always since the grip at my gym is really bad - but they'll get a new machine soon)
- triceps (cable pushdown, unilateral katana extensions - this can probably be optimized)
- cable rows
(-sometimes reverse butterfly)
Legs
- Adductors
- leg curls
- leg press
- quad extensions (I sometimes skip this, because I don't like the machine at my gym too much/ or the feeling in general)
- some excercise for Abs (leg raises or machine)
I usually do 10-20 min of min of cardio when I workout.
Now it seems like this split isn't the one most "science based lifters" are recommending.
Alternatives I've been seeing are usually combinations of multiple splits.
Something like: PPL + UL, UL + Torso limbs, etc.
In the picture you can see some of the split recommendations I've seen:
My questions:
1. What would be the best splits in your opinion? Realistically I can manage to go 4-5 times a week.
2. Rep ranges: some suggested that 4-6 are superior to 6-10, because they cause less fatigue.
To do 4-6 reps and maintain enough intensity, I'd have to switch some excercises, since I max out the machines.
Is it worth finding new excercises to stay in that rep range, or is rep range actually not that important as long as I go to about 1 RIR?
(I oftentimes go to failure just for the challenge/ fun of it)
