Come and share your gym split.

[fr0s1y]

I am wondering what split u guys are using, and why?

 

[Orc]

• monday: curls & skullcrushers 4x20
• tuesday: t-bar rows 10x20
• wednesday: curls & skullcrushers 4x20
• thursday: incline bench 10x15
• friday: core focused bodyweight & dumbell rows 4x25
• saturday: overhead press 10x20
• sunday: squats 5 x 15

 

[fr0s1y]

• monday: curls & skullcrushers 4x20
• tuesday: t-bar rows 10x20
• wednesday: curls & skullcrushers 4x20
• thursday: incline bench 10x15
• friday: core focused bodyweight & dumbell rows 4x25
• saturday: overhead press 10x20
• sunday: squats 5 x 15

this is actually a great split but why don't u work ur side lateral head too?

 

[Orc]

this is actually a great split but why don't u work ur side lateral head too?

what do you think the overhead press trains, if it's not the front and side.

 

[fr0s1y]

what do you think the overhead press trains, if it's not the front and side.

front and rear lol?

 

[Orc]

front and rear lol?

 

[Deleted member 25743]

front and rear lol?

 

[fr0s1y]

View attachment 2406905

i assume you don't know about the tones of the red u autistic monkey. If i do underhand lat pulldown it will work my bicep a little too. the main reason of the press isn't to work your side delts

 

[redfacccee]

Barbell Standing Press	4	8
Weighted Dips	6	8
Cable Flies	5	12
Barbell Shrug	7	10
Barbell Upright Row	5	10
EZ Bar Curls1	5	8
Machine Crunches	4	10
High Bar Squats	5	8
Leg Press	7	10
Calves on Leg Press	6	8
Seated Dumbbell Overhead Press	3	10
Dumbbell Bent Shrug	7	20
Barbell Upright Row	6	15
EZ Bar Curls	6	12
Rest/Conditioning
Sumo Deficit Deadlift	5	8
SL Deadlift	5	8
Barbell Bent Row	6	8
Pullups	AFAP	40
Machine Crunches	5	15
Incline Close Grip Bench	5	10
Wide Grip Pushup	AFAP	70
Overhead EZ Extension SS	5	AMAP
Incline Close Grip Bench SS	5	AMAP
Dumbbell Side Laterals	4	10
Dumbbell Curls	4	10
Smith Machine Feet Forward Squats	4	12
Smith Machine Calves	9	12
Dumbbell Rear Lateral Raise SS	6	AMAP
Dumbbell Upright Row SS	6	AMAP
Dumbbell Occlusion Curls	AFAP	70
Hanging Knee Raises	AFAP	40
Weighted Pullups	6	10
Cable Rows	4	15
Lying Leg Curls	8	12
Glute Bridge	5	15

 

[Deleted member 25743]

i assume you don't know about the tones of the red u autistic monkey. If i do underhand lat pulldown it will work my bicep a little too. the main reason of the press isn't to work your side delts

U are the autistic monkey lmao u think u dont hit ur side delts if u train ohp?
Mirin ur IQ

 

[Orc]

i assume you don't know about the tones of the red u autistic monkey. If i do underhand lat pulldown it will work my bicep a little too. the main reason of the press isn't to work your side delts

primary, secondary and tertiary means absolutely nothing when you're doing 10 sets, your primaries stop being primaries by set 4, the secondaries also become exhausted, when you're almost done you're using quaternary and quinary muscles to lift the weight up, I literally grew my serratus with overhead press.

 

[Deleted member 8365]

View attachment 2406903

I mog you

 

[fr0s1y]

U are the autistic monkey lmao u think u dont hit ur side delts if u train ohp?
Mirin ur IQ

How can a person be this retarded, main focus of ohp is to train your front and rear delt not your side. Have you ever seen a person do ohp just to train side lat head? huh fucking monkey

 

[Orc]

. Have you ever seen a person do ohp just to train side lat head?

yeah, me.

 

[fr0s1y]

primary, secondary and tertiary means absolutely nothing when you're doing 10 sets, your primaries stop being primaries by set 4, the secondaries also become exhausted, when you're almost done you're using quaternary and quinary muscles to lift the weight up, I literally grew my serratus with overhead press.

View attachment 2406915

ik i am not saying a thing at you. i have done 10x10 training for 7 months to try it and it works well. I am telling this guy that ohp isn't targeting side lat head mainly.

 

[Orc]

ik i am not saying a thing at you. i have done 10x10 training for 7 months to try it and it works well. I am telling this guy that ohp isn't targeting side lat head mainly.

you don't have to do a movement specifically because some graph on the internet indicates it's primary.


physiology varies, take bench press for example, some people are very chest dominant, others are shoulder dominant, and others are limb dominant, meaning that regardless of the graph saying the chest is primary in this movement for some people it's not.

 

[fr0s1y]

you don't have to do a movement specifically because some graph on the internet indicates it's primary.


physiology varies, take bench press for example, some people are very chest dominant, others are shoulder dominant, and others are limb dominant, meaning that regardless of the graph saying the chest is primary in this movement for some people it's not.

i am not the one who sent the graph on the internet. I know that physiology varies for example i don't do ohp or any shoulder press variant since i already work them while doing other press movements

 

[Deleted member 8365]

primary, secondary and tertiary means absolutely nothing when you're doing 10 sets, your primaries stop being primaries by set 4, the secondaries also become exhausted, when you're almost done you're using quaternary and quinary muscles to lift the weight up, I literally grew my serratus with overhead press.

View attachment 2406915

You prefer military OHP seated or standing bro ?

 

[Deleted member 8365]

How can a person be this retarded, main focus of ohp is to train your front and rear delt not your side. Have you ever seen a person do ohp just to train side lat head? huh fucking monkey

He knows jfl, but OHP can train your lateral delt

 

[Orc]

You prefer military OHP seated or standing bro ?

I prefer standing but I hit the roof of my house so I do them seated when I go hard so I don't have to pay attention to it.

 

[GriffithMaxx]

View attachment 2406903

Good response lol

 

[Deleted member 8365]

I prefer standing but I hit the roof of my house so I do them seated when I go hard so I don't have to pay attention to it.

What it is better for activation ?

 

[Orc]

What it is better for activation ?

standing, but seated is better if you have a low tolerance to volume.

 

[R@m@]

pull ups, bodyweight rows, lateral raises

bench and push ups

hill sprints, step ups, reverse hyperextensions

 

[cytoplasm]

PUSH
bench press, incline db press, leaning lateral raise, overhead press, skullcrushers

PULL
pull ups, lat pulldowns, bent over rows, chest supported machine rows, incline db skiers, face pulls, bb curls

LEG
romania deadlift, leg extension, lying leg curls, standing calf raise machine

 

[Deleted member 8365]

I do full body and hit the same muscle 3x per week

 

[SubSigma]

PHUL+Cardio

 

[longjohnmong]

A:
Chin ups 5, 5, max reps
OHP 5, 5, max reps
DB rows 3x10
Incline bench 3x10

B:
Bench 5, 5, max reps
Bent row 5, 5, max reps
Lateral raise 3x10

Also do Deadlift 1x5 on Wednesday

 

[Deleted member 25743]

ik i am not saying a thing at you. i have done 10x10 training for 7 months to try it and it works well. I am telling this guy that ohp isn't targeting side lat head mainly.

Who the fuck said it targets it mainly jfl

 

[imabetanumale]

Deadlift every other day 5xfailure 70%rm tree minutes rest between sets

 

[Willmogulater]

Monday
Shoulders :
Shoulder press
Lateral raise
Front raise
reverse fly machine
shrugs

Tuesday
Chest:
incline chest press
bench press
decline bench press
machine flys
dumbbell flys

Wed
Back
pullups
latpulldown
Rows
seated cable row
Single arm dumbbell row

thurs
Biceps
Curls
Hammer
machine curls
Biceps on cable pulley
reverse pulley bicep
forearm

fri
Legs
barbell squats
Laying leg press
leg extension
Lting leg curls
Lunges
Calves

Sat
Triceps
Tricep pushdown on cable
Rope pushdowns
Overhead tricep
Skull crusher

 

[Willmogulater]

• monday: curls & skullcrushers 4x20
• tuesday: t-bar rows 10x20
• wednesday: curls & skullcrushers 4x20
• thursday: incline bench 10x15
• friday: core focused bodyweight & dumbell rows 4x25
• saturday: overhead press 10x20
• sunday: squats 5 x 15

Do they build muscle mass if u are doing too many reps
I heard heavy and low reps are good to inc muscle mass
Also do u focus on pump or heavy weight

 

[Orc]

Do they build muscle mass if u are doing too many reps
I heard heavy and low reps are good to inc muscle mass
Also do u focus on pump or heavy weight

I don't get pumps.

I don't focus on hypertrophy either, training fast twitch only leads to large bloated looking muscles, I want slender defined proportions instead.

 

[Willmogulater]

I don't get pumps.

I don't focus on hypertrophy either, training fast twitch only leads to large bloated looking muscles, I want slender defined proportions instead.

idk why but gym fucked my facial skin i have wrinkles and bad rought texture

 

[Orc]

idk why but gym fucked my facial skin i have wrinkles and bad rought texture

unrelated to the gym, but sweating can make your skin worse if you don't wash often enough.

 

[Willmogulater]

unrelated to the gym, but sweating can make your skin worse if you don't wash often enough.

I sweat a lot but i bath after gym

 

[Loveland]

I don't get pumps.

I don't focus on hypertrophy either, training fast twitch only leads to large bloated looking muscles, I want slender defined proportions instead.

wut is dis logic friend

 

[Spergi]

• monday: curls & skullcrushers 4x20
• tuesday: t-bar rows 10x20
• wednesday: curls & skullcrushers 4x20
• thursday: incline bench 10x15
• friday: core focused bodyweight & dumbell rows 4x25
• saturday: overhead press 10x20
• sunday: squats 5 x 15

Nice routine, but why only 5 sets for Squats? Is it for maintaining or growing and what about Hamstrings?