ascensionneeeded
sub5 infraorbitals
- Joined
- Oct 3, 2024
- Posts
- 745
- Reputation
- 905
• 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
• 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
