Help with a gym program

[Eezz]

Its been a year and I made some gains. Now not so much I need another one.
Help a brother out

 

[Eezz]

Bump niggas

 

[Deleted member 14274]

PPL 6x a week, Eat 300 calories above maintenance

 

[Eezz]

PPL 6x a week, Eat 300 calories above maintenance

What to do in this PPL

 

[Prettyboy]

Its been a year and I made some gains. Now not so much I need another one.
Help a brother out

Push/pull/legs

or

Upper/lower body

mogs all other routines if you are natty

 

[Copexodius Maximus]

What to do in this PPL

Divide up the excercises based on whether they are pushing actions, pulling, or legs.

 

[Eezz]

Divide up the excercises based on whether they are pushing actions, pulling, or legs.

Push/pull/legs

or

Upper/lower body

mogs all other routines if you are natty

Bros I know this shit. What I wanna know is the reps the set if to do a superset or a dropset the chaining of the excercices ....
Something written

 

[Eezz]

Could someone explain this program
Key and Explanation:
RM = Rep max. This is the maximum number of reps you can do at weight X before reaching muscular failure (not being able to complete another rep in that set). This is VITALLY important for training as it helps determine what happens to your muscles (hypertrophy vs neural integration and enhancement).

“6x” or “#x” describes how many times the set/superset will be repeated before moving onto the next exercise.

For any exercise you are unfamiliar with, google a video demonstration. YouTube has almost every exercise you can think of.

“Ecc” describes an eccentric movement added to the respective exercise. This means the lowering portion of the weight will be intentionally slowed to a 3-4 second period, instead of letting the weight fall naturally utilizing gravity. Much research has been done into eccentrics in the last ten years, and almost all studies have shown it to be a great addition to workouts as it helps to generate additional hypertrophy in muscle bellies.

“Drops” are sets with an immediate weight drop of 20% for another set to failure. Drop sets are used to improve hypertrophy, they don’t help much with strength, however.

All supersets are to 10RM. All single sets in the first three workouts of each week are 12RM, the second three 6RM. All sets are to failure (where you can’t do another rep because your muscles are too tired).

“ISO” means an isometric, a set to failure with a hold in the middle portion of the last repetition until complete failure in that static position. Similar to eccentric training, this is a great addition to a workout program when placed in the right sets.

“/” denotes a superset with a 30s rest after the first exercise, and 60s rest after the second. The superset is then repeated the designated amount of times, as described above.

All Supersets notated with “/” are assumed to be 12RM. Burnout (last exercise to complete failure) 15RM unless specified.

DB = Dumbell. BB = Barbell.

Rest should be 60s for single/non-super sets on the first three days, 120s on the second three. Rest for supersets will always be 20-30s after the first exercise, and 60s after the second (before the second repetition of the superset).

The neck and forearm training is optional. I don’t do it, but if you really want bigger forearms and a bigger neck, then go ahead.

Week 1/3/9/11

Sun:

• 6x Ass To Grass Squat 4x12RM/Calf Raises Single Leg
• 3x Single-Leg RDL Ecc/3 Way Lunge Sequence (Front, Back, Side)
• 3x Lying Lower Back Pulls Ecc/Goblet Squats-Drop to Rocket Jumps
• 4x Calf Raises Weighted 12RM
• 3x Neck front/back flexion/extension, side extension

Mon:

• Bench Press 4x10RM
• 4x Dips Ecc/Scaptions Ecc
• Bench Press 4x12RM ISO
• 4x Plate Flip Raises/Kickbacks Ecc (Drop)
• Bench Press 2x Burnout-Pushups

Tue:

• Pull-Ups OR Lat Pulldowns 4x10RM
• 4x No-Money Curls Ecc/DB Trap Raises-Drop
• Pull-Ups OR Lat Pulldowns 4x12RM ISO
• 4x 1.5 Curls/Trap Shrugs Ecc
• 3x Lat Pulldowns Burnout 15RM/Forearm Curls

Wed:

• Deadlifts 6x8RM-Calf Raises SL Inner
• Bench Step-Ups 4x-Calf Raises Single-Leg Ecc
• Box Jumps ISO/BB Thrusts ECC 5x8RM
• Neck front/back, side 3x

Thu:

• Bench Press 5x6RM
• 3x Skullcrushers 8RM/Plyo Push-ups
• Shoulder Press 4x8RM-ISO
• 3x Plate 8s Flip/Tricep Pushdowns 6RM
• Close Grip Bench 3x8RM

Fri:

• BB Rows 5x6RM
• 4x Face Pulls/Sliding Hammer Curls
• BB Curls 4x6RM-ISO
• 4x Horizontal Resistance Band Pull Aparts (Traps)/Plyo Pull-Ups
• 3x Plyo Curls 10RM-Ecc/Forearms 3x Curls

Week 2/4/10/12

• 6x Standard BB Squat/Calf Raises
• 3x Single-Leg RDL Ecc/Lunge Sequence
• 3x Hamstring Curls Ecc/Goblet Squats
• 4x Calf Raises Weighted 12RM
• Neck front/back, side 3x

• Pushups 4x complete fail (drop set to knees)
• 4x Overhead Tricep Extensions Ecc/L-Shoulder Raises Ecc
• Bench Press 4x12RM ISO (8 Reps, 4 ISO) Ecc
• 4x Lateral Front Raise/Overhead Skulls Ecc (Drop)
• Incline Bench Press 3x Burnout 15RM

• Pull-Ups OR Lat Pulldowns Ecc 4x10RM
• 4x IV Ecc/Bench Trap-Raises-Drop
• Weighted Cable Rows 4x12RM ISO-Ecc
• 4x BB Curls-Drop/Trap Shrugs Ecc
• Wide Grip (Lat) Pushdowns 3x Burnout 15RM/Forearms 3x Curls

• Deadlifts 6x8RM/Calf Raises
• Pistol Squats w/Jump 4x-Calf Raises Ecc
• Split Squat Jumps/KB Thrusts Ecc 5x Alt. 8RM
• Neck front/back, side 3x/Calves Weighted 3x

• Hang Cleans 5x6RM
• 4x Bench Tricep Raises (Not Skullcrushers) 8RM/Plyo Push-ups
• Floor Flies 5x8RM
• 3-4x Shoulder Press Ecc/Tricep Pushdowns Ecc 6RM
• Close Grip Bench 3x8RM

• Wide Grip Lat Pulldowns 5x6RM
• 4x W Bench Raises/Sliding Hammer 8RM
• WG EZ Curls 4x6RM
• 4x Horizontal Band Pull Aparts/Sliding Pull-Ups (or regular)
• 3x Face Pulls 10RM-Ecc/Forearms 3x Curls

Week 5/7/13/15

• 6x Deadlift 12RM/Single Leg Calf Raises Ecc
• 6x Box Squats Ecc/Hamstring Ball Curls 10RM
• 5x BB Thrusts Ecc/Inner Weighted Calves Ecc 10RM
• 4x Quad Machine 10RM
• 3x Neck Exercises

• 6x Over Cable Flies Ecc 12RM OR Bench Press
• 5x Overhead Cable Tricep Extensions Ecc/External Rotator Cuff Rotation (Cable) 10RM
• 6x DB Scaptions Ecc 10RM
• 4x Floor Flies 10RM-Drop/Dive Bomber Push-Ups Ecc
• 4x Skull Crushers 10RM Drop

• 6x Close Grip Lat Pulldowns Conc-ISO/Trap Shrugs
• 4x 1-Arm Rows Conc-Ecc 10RM/Forearms
• 6x 1.5 Curls Ecc/Face Pulls
• 5x Sword Raises Alt/Hammer Curls 10RM

• 6x Squat 6RM/Single Leg Calf Raises Ecc
• 6x Single Leg Deadlifts Ecc/Pistol Squats Jump Ecc 6RM
• 6x KB Swings/Weighted Calf Raises Ecc
• 4x Goblet Squats 8RM/Hamstring Ball Curls
• 3x Neck Exercises

• Bench 12-6-4-4-4-6-12RM
• 3x Cable Flies Burnout
• Shoulder Press 5x6RM (ISO Mid Lower)
• Tricep Pushdowns 12-8-5-5-8-12RM
• 3x Plate 8s/Tricep Kickbacks 6RM

• UH BB Rows 12-6-4-4-4-6-12RM
• 6x BB Curls 6RM-2ISO/W-Bench Trap Raises 8RM
• Chin-Ups 12-8-5-5-8-12RM (Ecc)
• 4x Trap Shrugs 6RM ISO
• 3x Plyo Curls/Forearms

Week 6/8/14/16

• 6x Deadlift 12RM/Single Leg Calf Raises Ecc
• 6x Box Squats Ecc/Hamstring Ball Curls 10RM
• 5x BB Thrusts Ecc/Weighted Calf Raises Ecc 10RM
• 4x Quad Machine 10RM
• 3x Neck Exercises

• 6x 30 Degree Incline Bench-Drop
• 6x Overhead Tricep Extensions Drop/Rotator Cuff External Rotation
• 6x Under-Up Cable Flies 12RM
• 6x Tricep Kickbacks Ecc/DB Lateral Raises 10RM
• 4x Close Grip Bench Burnout

• 6x Pull-Ups
• 6x Sword Raises Alt (30)/No Money Curls 10RM Ecc
• 6x Bench Rows Ecc/DB Trap Raises 10RM-Drop
• 6x Drag Curls 12RM-Drop/Forearm
• 3x Pull-Ups Burn

• 6x Squat 6RM/Single Leg Calf Raises Ecc
• 6x Lying Lower Back Pulls Ecc/Lunges 6RM
• 6x KB Swings/Weighted Calf Raises Ecc
• 4x Step Ups 8RM/Hamstring Ball Curls
• 3x Neck Exercises

• Overhead Press BB Standing 12-6-4-4-4-6-12RM
• 5x Bench Press-ISO/L-Raises 8RM
• Skullcrushers 12-6-6-6-12RM
• 5x Plyo Push-Ups/Plyo Dips

• Lat Pulldown 12-6-4-4-4-6-12RM
• 5x Bench Trap Raises/Wide Grip Pushdowns 6RM
• Cheat Curls 12-8-5-5-8-12RM
• 5x Band Pull Aparts/Spider Curls-ISO 6RM
• 4x Forearm Curls