is this push day routine good/enough?

[eclipsoo]

Flat press 2x10

Incline or shoulder press 2x10

Dips or close grip press 2x10

Tricep extension 2x10

Fly 2x10

Lateral raise 2x10

 

[naygerPSL]

Nice but 10reps is ass do some 4-6reps

 

[Chief Queef]

Flat press 2x10

Incline or shoulder press 2x10

Dips or close grip press 2x10

Tricep extension 2x10

Fly 2x10

Lateral raise 2x10

yeah its good, you could probably superset a little for more time

 

[truejamal]

Swallow the hypertrophypill and do fbeod

 

[-=t3rm1n4t0r_2005=-]

Flat press 2x10

Incline or shoulder press 2x10

Dips or close grip press 2x10

Tricep extension 2x10

Fly 2x10

Lateral raise 2x10

Way too much volume unless you are doing this once a week. Which you shouldn't be doing anyway.
You have 8 sets of chest in one workout - that's counterproductive.
Cut that in half. And doing 10 is not necessary.

 

[eclipsoo]

Way too much volume unless you are doing this once a week. Which you shouldn't be doing anyway.
You have 8 sets of chest in one workout - that's counterproductive.
Cut that in half. And doing 10 is not necessary.

isnt it 20 sets per muscle group per week?

 

[-=t3rm1n4t0r_2005=-]

isnt it 20 sets per muscle group per week?

fortunately no

 

[eclipsoo]

fortunately no

how about tjis? its from mouzzam on insta

 

[-=t3rm1n4t0r_2005=-]

View attachment 3764080View attachment 3764082View attachment 3764084

how about tjis? its from mouzzam on insta

There is too much wrong with this bro. Don't get me wrong you will still grow and grow pretty well if you go hard, but this is just very bro-ey approach.

If you are interested in all this - read Chris Beardsley "Stimulating reps model". And his FAQ. He is not the final instance, but he is one of the most knowledgeable people in the fitness science. I'm too lazy to explain it all right now haha

 

[eclipsoo]

There is too much wrong with this bro. Don't get me wrong you will still grow and grow pretty well if you go hard, but this is just very bro-ey approach.

If you are interested in all this - read Chris Beardsley "Stimulating reps model". And his FAQ. He is not the final instance, but he is one of the most knowledgeable people in the fitness science. I'm too lazy to explain it all right now haha

alright deff will, u think your way of training could get me a physique like this one?

 

[-=t3rm1n4t0r_2005=-]

alright deff will, u think your way of training could get me a physique like this one?View attachment 3764131View attachment 3764132

Brother any type of training can get a physique like that. It's only a matter of how efficient it will be.
All that separates you from that physique is lack of muscle mass (also bones and muscle insertions but you can't change that so whatever).
Now you just have to figure out the best way to do that. Well you don't have to, but you get my point.
You can start lifting before figuring this out btw, I see way too many niggas not training at all because they "Didn't figure out the best way to do that" lmao.

 

[eclipsoo]

Brother any type of training can get a physique like that. It's only a matter of how efficient it will be.
All that separates you from that physique is lack of muscle mass (also bones and muscle insertions but you can't change that so whatever).
Now you just have to figure out the best way to do that. Well you don't have to, but you get my point.
You can start lifting before figuring this out btw, I see way too many niggas not training at all because they "Didn't figure out the best way to do that" lmao.

bet, ill read what u told me to and keep training. Also im 22% bf and im on calorie deficit rn, my goal is to reach anything between 10-12 and once im there i want to do a lean bulk cut cycle, you think thats a good plan? ill have like 6 months to build muscle till im 10%

 

[cytoplasm]

Too much chest. Its not that important

 

[-=t3rm1n4t0r_2005=-]

bet, ill read what u told me to and keep training. Also im 22% bf and im on calorie deficit rn, my goal is to reach anything between 10-12 and once im there i want to do a lean bulk cut cycle, you think thats a good plan? ill have like 6 months to build muscle till im 10%

What's your training experience, age and height?

 

[eclipsoo]

What's your training experience, age and height?

i did gym for about 6-9months few years ago, currently im 20yo, 179cm 82kg

 

[-=t3rm1n4t0r_2005=-]

i did gym for about 6-9months few years ago, currently im 20yo, 179cm 82kg

Yeah then your plan is good.
Generally as a mostly beginner you want to get in a healthy bodyfat range first, then lean bulk with 100-200kcal surplus (300 if you suck at counting calories), and then when you think you are pushing the point where you look bad - cut down to 12-15% bodyfat again.
After a year or two you can either keep doing the bulk/cut cycle if you want to, or just stay at maintenance. You will gain the same amount of muscle both ways.
This physique will take you more than 6 months though, probably closer to 2-3 years if you are of average genetics. That's just my eye tho.

 

[eclipsoo]

Yeah then your plan is good.
Generally as a mostly beginner you want to get in a healthy bodyfat range first, then lean bulk with 100-200kcal surplus (300 if you suck at counting calories), and then when you think you are pushing the point where you look bad - cut down to 12-15% bodyfat again.
After a year or two you can either keep doing the bulk/cut cycle if you want to, or just stay at maintenance. You will gain the same amount of muscle both ways.
This physique will take you more than 6 months though, probably closer to 2-3 years if you are of average genetics. That's just my eye tho.

alright man thanks for your help, lastly can i eat whatever i want as long as im eating enough protein (1.8gr per kg) and count my calories? and how do i know if i have average genetics or not?

 

[-=t3rm1n4t0r_2005=-]

alright man thanks for your help, lastly can i eat whatever i want as long as im eating enough protein (1.8gr per kg) and count my calories? and how do i know if i have average genetics or not?

Carbs are essential for gym performance. No carbs = no hard sets = no growth. Ideal is when about 20% of your diet is fat, 1.8-2.2g/kg protein, and everything else is carbs.