Laziest gym program oat

[Ekidona]

basically this program has two days that you just repeat for however many days you train personally i train 4x a week so that means every muscle gets hit with a 2x frequency

Day A

Spoiler

Machine chest fly
One arm lat pulldown (upper lats)
One arm iso lateral row (lower lats)
Kelso shrugs on the iso lateral row machine
Single arm tricep pushdown using a cuff (i place the cuff on my wrist)
Cable hammer curl using a cuff aswell (this is just preference)
Cable bicep curl
One arm cable front raise using a cuff at the wrist
Cable lateral raise using a cuff placed at the elbow

Day B

Spoiler

JM press
Cable wrist curls
Cable reverse wrist curls
Leg extension
Lying leg curl
Back extension
Hip abduction
Cable crunch
Machine calf raise

explanation : every exercise is only one hard set the reason for that is the first hard set gives the most stimulus and after that you start getting diminishing returns the second set isnt useless but compared to the fatigue and time it adds its usually not worth it also you might have noticed that the neck traps and adductors are missing for those i just do isometrics at home during my rest daysf you have any questions lmk

 

[orz]

possibly one of the only sbls on this entire forum

 

[mohi_100]

Why do two movements for one muscle group if the first movement is performed to muscular failure

 

[Ekidona]

Why do two movements for one muscle group if the first movement is performed to muscular failure

the two movements are to hit (bias) different regions of the muscle group

 

[Ekidona]

possibly one of the only sbls on this entire forum

honestly thought people here would be more into biomechanics and allat

 

[mohi_100]

the two movements are to hit different regions of the muscle group

Muscles like biceps and lats are single functional units. If u load the whole muscle with sufficient intensity, all motor units are recruited. Details only come into play for people with genetically gifted muscle bellies and when roiding

 

[Ekidona]

Muscles like biceps and lats are single functional units. If u load the whole muscle with sufficient intensity, all motor units are recruited. Details only come into play for people with genetically gifted muscle bellies and when roiding

not necessarily for the lats not all motor units would be recruited just check the internal moment arm data the lower lats have better leverage in the frontal plane while the upper lats have better leverage in the sagittal plane as for the biceps cant really debate you on that since i havent researched them much

 

[xzylecrey]

Only skimmed thru since i dont workout but if this is a high intensity low volume approach similar to dorian saraci on the emphasis of not fatiguemaxxing since progressive overload has nothing to do with how many sets and reps you do Yet is the main driver for muscle growth then this is high iq and simple/minimalistic in a good way. Mirin

 

[Ekidona]

Only skimmed thru since i dont workout but if this is a high intensity low volume approach similar to dorian saraci on the emphasis of not fatiguemaxxing since progressive overload has nothing to do with how many sets and reps you do Yet is the main driver for muscle growth then this is high iq and simple/minimalistic in a good way. Mirin

thank you btw progressive overload isnt actually the main driver for muscle growth its just a byproduct of mechanical tension

 

[xzylecrey]

thank you btw progressive overload isnt actually the main driver for muscle growth its just a byproduct of mechanical tension

Ah i see , you learn something new everyday thanks

 

[Ravenholm]

N

basically this program has two days that you just repeat for however many days you train personally i train 4x a week so that means every muscle gets hit with a 2x frequency

Day A

Spoiler

Machine chest fly
One arm lat pulldown (upper lats)
One arm iso lateral row (lower lats)
Kelso shrugs on the iso lateral row machine
Single arm tricep pushdown using a cuff (i place the cuff on my wrist)
Cable hammer curl using a cuff aswell (this is just preference)
Cable bicep curl
One arm cable front raise using a cuff at the wrist
Cable lateral raise using a cuff placed at the elbow

Day B

Spoiler

JM press
Cable wrist curls
Cable reverse wrist curls
Leg extension
Lying leg curl
Back extension
Hip abduction
Cable crunch
Machine calf raise

explanation : every exercise is only one hard set the reason for that is the first hard set gives the most stimulus and after that you start getting diminishing returns the second set isnt useless but compared to the fatigue and time it adds its usually not worth it also you might have noticed that the neck traps and adductors are missing for those i just do isometrics at home during my rest daysf you have any questions lmk

No Squat pattern????

 

[Ekidona]

N

No Squat pattern????

not needed just the leg extension is enough for your quads

 

[Ravenholm]

not needed just the leg extension is enough for your quads

100% needed for a lower day

 

[Ekidona]

100% needed for a lower day

not really no i mean do a squat pattern for your vastus lateralis and medialis and preform hip flexion for your rectus femoris if thats what you wanna do but like why do allat when you can just do a leg extension

1+1+1 = 3 vs 1*3 = 3 ahh

 

[ihatefoids88]

what rep range

 

[Ekidona]

what rep range

whatever rep range you prefer aslong as you're getting close to failure or to failure personally i do 8 - 6 reps

 

[Ravenholm]

not really no i mean do a squat pattern for your vastus lateralis and medialis and preform hip flexion for your rectus femoris if thats what you wanna do but like why do allat when you can just do a leg extension

rec fem only worked during leg extension right??
adductors worked during squat pattern and you don’t do an adductor exercise apart from an isometric
And quads can recover from more volume compared to other muscles

 

[ihatefoids88]

whatever rep range you prefer aslong as you're getting close to failure or to failure personally i do 8 - 6 reps

smart grey

 

[Ekidona]

rec fem only worked during leg extension right??
adductors worked during squat pattern and you don’t do an adductor exercise apart from an isometric
And quads can recover from more volume compared to other muscles

adductors preform hip adduction....
tbh the only dogshit thing about this program is that theres no movement to bias the upper chest and thats mainly because am genetically gifted chest wise

 

[Ravenholm]

adductors preform hip adduction....
tbh the only dogshit thing about this program is that theres no movement to bias the upper chest and thats mainly because am genetically gifted chest wise

Yeah i have a very similar split except only 1 lat movement, an upper chest exercise, and only 1 bicep exercise
i noticed that you do a kelso instead of an upper back row, do you train rear delt or no?
and you also do a front raise, whats the difference to this from a low to high fly for clavicular head as the armpath is extremely similar?

adductors primary function is to adduct the hip, but they also assist in hip flexion alongside other muscles thats why its a compound
but yeah isolation will always hit the quad better, but at the end of the day its all just more stimulus. If you can recover from it why not do it

 

[Ekidona]

Yeah i have a very similar split except only 1 lat movement, an upper chest exercise, and only 1 bicep exercise
i noticed that you do a kelso instead of an upper back row, do you train rear delt or no?
and you also do a front raise, whats the difference to this from a low to high fly for clavicular head as the armpath is extremely similar?

adductors primary function is to adduct the hip, but they also assist in hip flexion alongside other muscles thats why its a compound
but yeah isolation will always hit the quad better, but at the end of the day its all just more stimulus. If you can recover from it why not do it

for the rear delts completely forgot to add it to day B thank you i use the reverse machine fly to train the rear delts the difference between a front raise and a low to high is that a front raise is preforming shoulder flexion and during a low to high youre preforming shoulder horizontal adduction + shoulder flexion basically also for the low to high youd be preforming it at a different range of motion where the upper pecs have best leverage same goes for the front delts (holy yap)

 

[highpotentialmtn]

Lmao, your lowkey fearmongering multiple sets, 2 sets mogs 1 set per exercise because you can absolutely 100% recover doing 2 sets in two days.

 

[highpotentialmtn]

why did you put jm press and one arm tricep extension on opposite days wtf, you do know one arm tricep extension works all three heads decently, just more emphasis on long head right? Makes more sense to put biceps on Day B and do all tricep exercises together
also add a rear delt isolation or switch shrugs with rows

 

[TrueOgreGymcel]

Looks awfully complicated. At least you train to "failure", you figured out one piece of the puzzle already. Let me guess, you watch Jeff Nippard videos unironically?

 

[Ekidona]

Looks awfully complicated. At least you train to "failure", you figured out one piece of the puzzle already. Let me guess, you watch Jeff Nippard videos unironically?

i dont see how the program is complicated also nopp i dont watch jeff nippard that guy makes a lot of mistakes in his videos neither do i watch any fitness influencers all my knowledge is basically from a couple of books and just chatting about biomechanics and exercise science my fav biomechanics book is called NSCA's Essentials of Strength and Conditioning (4th Edition) if you're curious

also about jeff nippard one of the funniest clips from one of his videos that got sent to me in 2023~ was basically him saying that his rear delts got smaller overtime and the way he fixed that was "lowering the weight and doing 20 reps or more" (you dont have to be knowledgeable to know how dumb this is )

 

[Ekidona]

why did you put jm press and one arm tricep extension on opposite days wtf, you do know one arm tricep extension works all three heads decently, just more emphasis on long head right? Makes more sense to put biceps on Day B and do all tricep exercises together
also add a rear delt isolation or switch shrugs with rows

well for most people you do need a jm press unless youre trying to argue that the triceps suffer from zero voluntary activation deficit of course if just a tricep extension is enough for your triceps thats amazing good 4 uu also youre misinterpreting my words if you wanna do two sets then do two sets i just personally think its pointless as for the rear delts i already explained why theyre missing in my reply to raven

 

[TrueOgreGymcel]

i dont see how the program is complicated also nopp i dont watch jeff nippard that guy makes a lot of mistakes in his videos neither do i watch any fitness influencers all my knowledge is basically from a couple of books and just chatting about biomechanics and exercise science my fav biomechanics book is called NSCA's Essentials of Strength and Conditioning (4th Edition) if you're curious

also about jeff nippard one of the funniest clips from one of his videos that got sent to me in 2023~ was basically him saying that his rear delts got smaller overtime and the way he fixed that was "lowering the weight and doing 20 reps or more" (you dont have to be knowledgeable to know how dumb this is )

Okay you're a good one, Nippard is a laughing stock I agree. Never heard about that book but I will look into it. I exaggerated when I said "complicated", it's just my old school meathead approach to lifting that conflicts with yours. But if that works for you then you can't be wrong. Lifting is very individual based and at the end of the day, there is not a cookie-cutter program tailored for everyone. Maybe for beginners but at some point, the journey requires you to figure out what works the best for you specifically. Carry on.