full minimalist full body split for good gains - science backed

[ascensionneeeded]

• full body every other day
• 2 sets per muscle group
• 4x weekly freq per muscle group
• everything trained to 0-1RIR, 5-7 reps ideally
• standardise form (including eccentric) - adjust to leverages of muscles where reasonable but don’t obsess over it
• 3 mins+ rest times
• keep perception of effort high: clench jaw, listen to music, stay motivated,
• only do one rep with your working set as a warmup or do schizo reps aswell (look up on tt)

chest
- unilateral pec dec
- low to high cable raise (shoulder flexion 20-120 degrees, 45 ish bench angle)

triceps
- supinated tricep push down (should be stable, either normal or carter variation)
- JM press or mimic on chest press with ascending resistance profile)

shoulders
- shoulder press machine (loses leverage below 90 degrees so keep in mind)
- cable lat raises (can put cuff at elbow to make single joint)

biceps
- preacher curl or recline curl
- hammer curl for brachioradialis or a bayesian curl (evidence actually supports this, stretch mediated hypertrophy obsession coming back )

back
- wide grip lat pulldown (pull to where your chin is just above, not down to chest. also don’t milk the stretch at the top)
- chest supported row elbows tucked
- chest supported row 90 degrees

quads
- leg extension
- leg press or any other squat pattern if you want

hamstrings
- seated hamstring curl x 2 or add lying but is pretty useless

abs
- cable crunches or same movement on machine

calves
-standing calf raise

 

[ascendeay]

So you say it’s minimalistic yet you have a pressing pattern for quads. All you need is a leg extension since the only function of the quads, with the exception of the rec fem, is knee flexion. Performing hip flexion and knee extension at the same time (in a squat or leg press) makes the rec fem suffer from antagonist inhibition, making it useless. If you take that out, you have room for one more exercise, and I’d say a 45 degree hip extension should be what you do, because you need proximal growth for your hamstrings.

 

[ascensionneeeded]

So you say it’s minimalistic yet you have a pressing pattern for quads. All you need is a leg extension since the only function of the quads, with the exception of the rec fem, is knee flexion. Performing hip flexion and knee extension at the same time (in a squat or leg press) makes the rec fem suffer from antagonist inhibition, making it useless. If you take that out, you have room for one more exercise, and I’d say a 45 degree hip extension should be what you do, because you need proximal growth for your hamstrings.

bro, i know

notice how i said a leg press or another squat pattern if you want

leg extension is enough for the quads! i agree. hits rec fem too like you said. i should’ve made it more clear that the leg press is if you really want