My current gym program

[combatingNorwooding]

I hopped off roids a few months ago and now I’m sticking to SBL and to gymcelling since I can’t roid max anymore because of a personal issue. I know gym programming is mostly cope and doesn’t do much but I enjoy studying it and learning what is better for me and what isn’t.

My goals are mainly to lose weight, gain a bit of muscle (even tho it’s such a pain in the ass when you’re natural) and to work on my weak muscles (side delts, back, and upper pecs).
I’m running hGH for a bit of muscle mass gain and for its fat loss benefits, and 2 mg Reta rn.

that’s my current programm including volume, frequency, diet and more:

Im running Full Body EOD (so 3 times a week), my stats are like this:
175 cm (Manlet status yeah ), 67-69 ish kg, I’m between 16-20 BF%, waist is 76-77 cm (mogger), and bicep is between 40-41 (didn’t check in a while).

So the program’s stats are: 0-2 RIR, minimum 48 hours rest between each session, big stretch only on quads, hamstrings and chest exericses (since only these muscle benefit from SMH).

Muscle groups:

Spoiler: Muscle groups

I train almost each muscle group directly: side delt, upper back (rhomboids, traps), lats, pecs, quads, hamstrings, abductors, calves, triceps, biceps, front delt, erectors, abdominals.

Exercises:

Spoiler: Exercises

Unilateral lateral raises - 2x6-8

T bar row- 2x5-8

Kelso shrug- 1x5-8

Sagittal Keenan flaps- 1x5-8

Wide grip lat pulldown- 1x5-8

incline bench smith machine- 2x5-8

Leg extension - 1x5-8

Hack squat- 1x5-8

Lying leg curl- 1x5-8

Hip adduction- 2x5-8

Standing calf raises- 2x5-8

S/A triceps extension 1x5-8cuffed cables

Preacher curl- 1x5-8

Seated shoulder press- 1x5-8

Back extensions- 2x5-8

Crunch- 2x5-8

Stair master 30 minutes

A total of 23 sets

Tbh I would elaborate why I do each exercise specifically but since I’m lazy and nobody’s gonna read that annywag i won’t.
I choose my exercises based on (1) how stable they are (the more stable the better), (2) how long it takes me to set them up (they need to take as less time as possible), and (3) they do the same joint action for the muscle I’m trying to bjas.

Sets per workout including overlap:

Spoiler: Sets per workout including overlap

Side delts- 3 sets

Front delt- 3 sets

Rear delts- 4 sets

Upper back- 4 sets

Lats- 4 sets

Chest- 2 sets

Triceps- 4 sets

Biceps- 4 sets

Quads- 2 sets

Hams- 3 sets

Glutes- 4 sets

Calves- 1 set

Erectors- 2 sets

Abs- 2 sets

Even tho I’m on Reta I try to get as much carbs as I can, I try to consume at least 60 grams of them as a pre workout, 30-40g as intra workout carbs and 40g as post workout carbs.

I would love to hear your insights, if my personal health problem will get better I will start doing var as a preowkout and cruise some test.

Idk who to tag

 

[combatingNorwooding]

When I lurked here I saw that you @Dr. Mog understood about the gym and fitness. Could you take a look and tell what I can change or improve

 

[Dr. Mog]

Ditch the smith for bench press and develop supporters muscles through the normal bench press. You need more variations for Chest, add dumbbells and cable flys for upper chest too.

Try the real squats over hack squats (you can use the smith here) and add a leg press too.

You have given 3 sets for the hamstrings and front delts, both which seem unnecessary for that amount.

 

[rotation]

Ditch the smith for bench press and develop supporters muscles through the normal bench press. You need more variations for Chest, add dumbbells and cable flys for upper chest too.

Try the real squats over hack squats (you can use the smith here) and add a leg press too.

You have given 3 sets for the hamstrings and front delts, both which seem unnecessary for that amount.

there is absolutely zero reason to opt for benchpress over smith OR squats over hack squats

in both scenarios the smith/hack squat is superior

also, using dumbells for chest has the same function as a bench press, its useless to add both

 

[Dr. Mog]

there is absolutely zero reason to opt for benchpress over smith OR squats over hack squats

in both scenarios the smith/hack squat is superior

keep coping

Removing the free bench will cap your real strength potential.

Free bench requires scapular control. It engages rotator cuff and serratus, demands bar path skill and builds total pressing strength.

 

[rotation]

keep coping

Removing the free bench will cap your real strength potential.

Free bench requires scapular control. It engages rotator cuff and serratus, demands bar path skill and builds total pressing strength.

'removing the free bench will cap your real strength potential'

you either have the force output or you dont, its completely irrelevant as to whether its stabilized or not

there is no such thing as function or non-functional strength

what you are referring to is the fact that free benching is a skill

you do it more, you get better at free bench

that is a completely different thing to building strength, in fact a stabilized smith bench will be more optimal for building strength/muscle than a free bench, despite the fact it may not make you much better at free benching

 

[combatingNorwooding]

Ditch the smith for bench press and develop supporters muscles through the normal bench press. You need more variations for Chest, add dumbbells and cable flys for upper chest too.

But the smith is much more stable I don’t get why I would do something less stable and less enjoyable (for me) just to work on something I don’t even need to work on when I have the smith, that’s the whole point of the smith, you have great stability there. Also the smith at my gym is in front of a mirror unlike the bench press so I can see my form better that way.

I’m doing only one variant for the pecs since they are overdeveloped and probably the biggest muscle group I have.

I m not adding cable flys and dumbells for upper chest since I already the supinated grip on the smith (aka the TNF press Lol) and it acts as both shoulder flexion and a bit of shoulder horizontal adduction which support greatly in upper pecs areas.

Try the real squats over hack squats (you can use the smith here) and add a leg press too.

why would I do a squat to add more fatigue and to focus more on stability than actually biasing the muscles I NEED to bias (in this case the quads)….

Hack squat is hella stable and also enjoyable for me. I hope I don’t need to tell you why squat is such a shitty exercise ESPECIALLY on full body where you wanna minimize fatigue.

I don’t need a leg press since leg extensions and back squat are enough

You have given 3 sets for the hamstrings and front delts, both which seem unnecessary for that amount.

so you think I should lower it? Should I remove shoulder press?

 

[combatingNorwooding]

'removing the free bench will cap your real strength potential'

you either have the force output or you dont, its completely irrelevant as to whether its stabilized or not

there is no such thing as function or non-functional strength

what you are referring to is the fact that free benching is a skill

you do it more, you get better at free bench

that is a completely different thing to building strength, in fact a stabilized smith bench will be more optimal for building strength/muscle than a free bench, despite the fact it may not make you much better at free benching

I’m pretty sure he’s taking about neural adaption without even realizing it

 

[combatingNorwooding]

Removing the free bench will cap your real strength potential.

How tho? And even if it will somehow cap it which doesn’t means much, high mechanical tension will still occur with MUCH less fatigue so it’s better to just stick to the smith

Free bench requires scapular control

Which will only only aid in more fatigue not more efficacy. The more you need to control something and to stabilize it during the set the less efficient it will be for your specific muscle you want to bias.
for example, if you do a normal squat vs a hack squat, the normal squat will only demand more CNS fatigue and less stimulus to the area you want to bias since your body recruits motor units more broadly rather than more locally which results in less high threshold motor units to the area you want to bias and it will only recruit more broadly motor units to areas you need to stabilize unlike in back squat which is almost perfectly stabilized already

It engages rotator cuff and serratus, demands bar path skill and builds total pressing strength.

it won’t be that different anyway I think, not to a degree which you will see any noticeable difference from. Your serattus is such a subtle muscle anyway and your rotator cuff works a bit more in free weight bench but nothing crazy and it doesn’t worth the extra fatigue.

You need to remember I’m doing full body so something like Squat and bench press will just create crazy diminishing returns rather than more stimulus

 

[Jensonsahighlander]

dnr but cool post you're lowk a gymcel bro

 

[combatingNorwooding]

dnr but cool post you're lowk a gymcel bro

I’m highkey a gymcel

 

[brootaldude]

I hopped off roids a few months ago and now I’m sticking to SBL and to gymcelling since I can’t roid max anymore because of a personal issue. I know gym programming is mostly cope and doesn’t do much but I enjoy studying it and learning what is better for me and what isn’t.

My goals are mainly to lose weight, gain a bit of muscle (even tho it’s such a pain in the ass when you’re natural) and to work on my weak muscles (side delts, back, and upper pecs).
I’m running hGH for a bit of muscle mass gain and for its fat loss benefits, and 2 mg Reta rn.

that’s my current programm including volume, frequency, diet and more:

Im running Full Body EOD (so 3 times a week), my stats are like this:
175 cm (Manlet status yeah ), 67-69 ish kg, I’m between 16-20 BF%, waist is 76-77 cm (mogger), and bicep is between 40-41 (didn’t check in a while).

So the program’s stats are: 0-2 RIR, minimum 48 hours rest between each session, big stretch only on quads, hamstrings and chest exericses (since only these muscle benefit from SMH).

Muscle groups:

Spoiler: Muscle groups

I train almost each muscle group directly: side delt, upper back (rhomboids, traps), lats, pecs, quads, hamstrings, abductors, calves, triceps, biceps, front delt, erectors, abdominals.

Exercises:

Spoiler: Exercises

Unilateral lateral raises - 2x6-8

T bar row- 2x5-8

Kelso shrug- 1x5-8

Sagittal Keenan flaps- 1x5-8

Wide grip lat pulldown- 1x5-8

incline bench smith machine- 2x5-8

Leg extension - 1x5-8

Hack squat- 1x5-8

Lying leg curl- 1x5-8

Hip adduction- 2x5-8

Standing calf raises- 2x5-8

S/A triceps extension 1x5-8cuffed cables

Preacher curl- 1x5-8

Seated shoulder press- 1x5-8

Back extensions- 2x5-8

Crunch- 2x5-8

Stair master 30 minutes

A total of 23 sets

Tbh I would elaborate why I do each exercise specifically but since I’m lazy and nobody’s gonna read that annywag i won’t.
I choose my exercises based on (1) how stable they are (the more stable the better), (2) how long it takes me to set them up (they need to take as less time as possible), and (3) they do the same joint action for the muscle I’m trying to bjas.

Sets per workout including overlap:

Spoiler: Sets per workout including overlap

Side delts- 3 sets

Front delt- 3 sets

Rear delts- 4 sets

Upper back- 4 sets

Lats- 4 sets

Chest- 2 sets

Triceps- 4 sets

Biceps- 4 sets

Quads- 2 sets

Hams- 3 sets

Glutes- 4 sets

Calves- 1 set

Erectors- 2 sets

Abs- 2 sets

Even tho I’m on Reta I try to get as much carbs as I can, I try to consume at least 60 grams of them as a pre workout, 30-40g as intra workout carbs and 40g as post workout carbs.

I would love to hear your insights, if my personal health problem will get better I will start doing var as a preowkout and cruise some test.

Idk who to tag

i’d say not enough chest? i’d add pec deck and do unilateral low to high cable fly unilaterally but that’s my opinion and calves only 1?

 

[combatingNorwooding]

i’d say not enough chest?

Chest is my strong point, I’m only doing upper pecs now since they are kinda small compared to rest of chest.

calves only 1?

1 exercise? Yeah? It’s 2 sets and i do it 3 times a week so =6 weekly sets

 

[brootaldude]

Chest is my strong point, I’m only doing upper pecs now since they are kinda small compared to rest of chest.

1 exercise? Yeah? It’s 2 sets and i do it 3 times a week so =6 weekly sets

oh shi i thought 1 set of calves mb. remember to have tucked in arms during incline bench!!!

 

[combatingNorwooding]

remember to have tucked in arms during incline bench!!!

Ik, I’m doing a supinated grip, so my arms have to be in a tucked position

 

[brootaldude]

Ik, I’m doing a supinated grip, so my arms have to be in a tucked position

great. is there a reason why you’re not doing low to high flies unilaterally?

 

[combatingNorwooding]

great. is there a reason why you’re not doing low to high flies unilaterally?

You mean in cables while standing?

 

[brootaldude]

You mean in cables while standing?

seated on a bench and doing it with one hand

 

[mikre]

As a sbl myself, first fbeod is 3.5x frequency also you are doing too many sets per exercise. Like 2 sets incline smith as your only chest exercise is very bad. Unless you have your elbows flared during your incline press (which shouldnt be the case) you gotta challenge shoulder flexion

Too much time spent on lateral raises, either do them bilateraly or keep it 1 set

T bar+kelso is redundant, too much trap volume

Very good lat volume/exercises tho

Too much adductor volume, hack squat, back extension both train adductor magnus which is half of your adductors then you add 2 sets of hip adduction which is a lot

No forearms but thats ok ig

Not enough triceps volume (no medial+lateral head exercise) i get tjat incline press already trains triceps but like 15 sets of adductor magnus/week for only 1 set of triceps isolation isnt very well spreaded volume

Since you are doing a keenan flap and kelso shrug that dont involve biceps, try adding 1 more set of biceps (thats optional)


Also you said that you trained abductors but dont have an abductor movement (abduction is the opposite of adduction)

Other than that great workout mark as solution if it helped

 

[mikre]

Ik, I’m doing a supinated grip, so my arms have to be in a tucked position

If thats your only chest exercise you are missing out

 

[mikre]

Also you included lat pulldown as rear delt volume you cant train rear delt in the frontal plane. Only transversal and saggital planes

 

[brootaldude]

As a sbl myself, first fbeod is 3.5x frequency also you are doing too many sets per exercise. Like 2 sets incline smith as your only chest exercise is very bad. Unless you have your elbows flared during your incline press (which shouldnt be the case) you gotta challenge shoulder flexion

Too much time spent on lateral raises, either do them bilateraly or keep it 1 set

T bar+kelso is redundant, too much trap volume

Very good lat volume/exercises tho

Too much adductor volume, hack squat, back extension both train adductor magnus which is half of your adductors then you add 2 sets of hip adduction which is a lot

No forearms but thats ok ig

Not enough triceps volume (no medial+lateral head exercise) i get tjat incline press already trains triceps but like 15 sets of adductor magnus/week for only 1 set of triceps isolation isnt very well spreaded volume

Since you are doing a keenan flap and kelso shrug that dont involve biceps, try adding 1 more set of biceps (thats optional)


Also you said that you trained abductors but dont have an abductor movement (abduction is the opposite of adduction)

Other than that great workout mark as solution if it helped

the medial and lateral are trained during incline bench(ik not the main purpose but still)and every tricep push down or extension

 

[brootaldude]

Also you included lat pulldown as rear delt volume you cant train rear delt in the frontal plane. Only transversal and saggital planes

rear delts WILL be trained during tbar

 

[mikre]

the medial and lateral are trained during incline bench(ik not the main purpose but still)and every tricep push down or extension

Your arms should be in front of you during an incline press and the bar should touch your lower chest (during a JM press they are closer to your head and the bar should touch your clavicles) so shoulder flexion is more challenged during incline and less during jm press

He should add a mid pec exercise (fly) and take off a set of incline press (so -1 set for triceps overlap) and add an overhead ext/jm press to add a triceps set

 

[mikre]

rear delts WILL be trained during tbar

Thats not what i said i said they are not trained during lat pulldown and he included lat pulldown as rear delt volume

Tbar 2 sets
Saggital keenan flap 1 set

3 rear delts total not 4

 

[BProadtochad]

175 cm (Manlet status yeah ), 67-69 ish kg, I’m between 16-20 BF%, waist is 76-77 cm (mogger), and bicep is between 40-41 (didn’t check in a whil

Do more for delts. They wont be sore
Backextensions / legwork you can cut in half

 

[brootaldude]

Your arms should be in front of you during an incline press and the bar should touch your lower chest (during a JM press they are closer to your head and the bar should touch your clavicles) so shoulder flexion is more challenged during incline and less during jm press

He should add a mid pec exercise (fly) and take off a set of incline press (so -1 set for triceps overlap) and add an overhead ext/jm press to add a triceps set

a fly preferably pec deck trains the entire chest but mostly mid ofc and that’s what i told him but he said chest is his strong point so idk

 

[brootaldude]

Thats not what i said i said they are not trained during lat pulldown and he included lat pulldown as rear delt volume

Tbar 2 sets
Saggital keenan flap 1 set

3 rear delts total not 4

oh i didn’t see mb

 

[mikre]

a fly preferably pec deck trains the entire chest but mostly mid ofc and that’s what i told him but he said chest is his strong point so idk

Doesnt matter he has no horizontal adduction exercise he will lack chest at some point

 

[mikre]

Do more for delts. They wont be sore
Backextensions / legwork you can cut in half

Who said that soreness was an indicator for recovery ? Do you think arnold got sore after 50 sets a day for years ?

 

[mikre]

Chest is my strong point, I’m only doing upper pecs now since they are kinda small compared to rest of chest.

1 exercise? Yeah? It’s 2 sets and i do it 3 times a week so =6 weekly sets

Prioritizing upper chest is never a good idea even if its flat compared to the rest of your set and having NO horizontal adduction is very bad

 

[mikre]

PLEASE dont listen to the uncs telling you to squat and bench

 

[combatingNorwooding]

seated on a bench and doing it with one hand

Oh yeah I don’t like it much, takes me too much to set up and it’s not enjoyable for me

first fbeod is 3.5x frequency

it really depends on what days I’m going, sometimes I do it more strict and sometimes when ever I can go to the gym

also you are doing too many sets per exercise. Like 2 sets incline smith as your only chest exercise is very bad

it’s really not lol, what would you advice ?

My upper chest needs an emphasis so I don’t bother with a shoulder horizontal adduction exercise much.

You think a 1 set pec deck and 1 set incline smith is better than 2 sets incline ?

My sternal costal is huge compared to my clavicular pec

Unless you have your elbows flared during your incline press (which shouldnt be the case) you gotta challenge shoulder flexion

My elbows are tucked since I’m trying to bias my upper pec as much a possible. And it’s a shoulder flexion movement so I really don’t get what you’re saying here bro

Too much time spent on lateral raises, either do them bilateraly or keep it 1 set

no lol, it’s 10 minutes max for both sets. Bilateral is inferior to unilateral if I want to bias my left arm more than my right one, and it’s better for MUR regardless

T bar+kelso is redundant, too much trap volume

I’m doing 3 sets on the t bar (t bar row + kelso) because I just like doing the movement lol. It’s not redundant. Stop being afraid of volume, I can recover from that

Too much adductor volume, hack squat, back extension both train adductor magnus which is half of your adductors then you add 2 sets of hip adduction which is a lot

Tbh, you’re right bro haha, I will reduce to 1 set, thanks.

No forearms but thats ok ig

gotta embrace that sleeper build boi

Not enough triceps volume (no medial+lateral head exercise) i get tjat incline press already trains triceps but like 15 sets of adductor magnus/week for only 1 set of triceps isolation isnt very well spreaded volume

I already increased it to 2 sets per session, my triceps are big anyway. And they work in shoulder press as well so it’s a lot of volume for them

Since you are doing a keenan flap and kelso shrug that dont involve biceps, try adding 1 more set of biceps (thats optional)

my biceps are big already no thanks

Also you said that you trained abductors but dont have an abductor movement (abduction is the opposite of adduction)

it’s a mistake. I only train adductor

Other than that great workout mark as solution if it helped

mark as solution in looksmaxxing subgroup yeah bro lol

Also you included lat pulldown as rear delt

i didn’t hahaha, when did I say this. I count T bar as a rear delt bias

Do more for delts. They wont be sore

no lol

 

[combatingNorwooding]

PLEASE dont listen to the uncs telling you to squat and bench

Yeah no shit

 

[combatingNorwooding]

Prioritizing upper chest is never a good idea even if its flat compared to the rest of your set and having NO horizontal adduction is very bad

It’s not, you act like your sternal costal doesn’t work at all in incline bench

 

[combatingNorwooding]

said they are not trained during lat pulldown and he included lat pulldown as rear delt volume

When?

 

[combatingNorwooding]

3 rear delts total not 4

Misspelling bro

 

[mikre]

It’s not, you act like your sternal costal doesn’t work at all in incline bench

In a pure shoulder flexion it really doesnt (supinated grip)

 

[combatingNorwooding]

In a pure shoulder flexion it really doesnt (supinated grip)

It works enough for my chest. My chest is too big anyway i don’t like it

 

[combatingNorwooding]

@mikre answer my reply bro

 

[mikre]

@mikre answer my reply bro

Which one

 

[combatingNorwooding]

Which one

The long one

 

[mikre]

Oh yeah I don’t like it much, takes me too much to set up and it’s not enjoyable for me

it really depends on what days I’m going, sometimes I do it more strict and sometimes when ever I can go to the gym

it’s really not lol, what would you advice ?

My upper chest needs an emphasis so I don’t bother with a shoulder horizontal adduction exercise much.

You think a 1 set pec deck and 1 set incline smith is better than 2 sets incline ?

My sternal costal is huge compared to my clavicular pec

My elbows are tucked since I’m trying to bias my upper pec as much a possible. And it’s a shoulder flexion movement so I really don’t get what you’re saying here bro

no lol, it’s 10 minutes max for both sets. Bilateral is inferior to unilateral if I want to bias my left arm more than my right one, and it’s better for MUR regardless

I’m doing 3 sets on the t bar (t bar row + kelso) because I just like doing the movement lol. It’s not redundant. Stop being afraid of volume, I can recover from that

Tbh, you’re right bro haha, I will reduce to 1 set, thanks.

gotta embrace that sleeper build boi

I already increased it to 2 sets per session, my triceps are big anyway. And they work in shoulder press as well so it’s a lot of volume for them

my biceps are big already no thanks

it’s a mistake. I only train adductor

mark as solution in looksmaxxing subgroup yeah bro lol

i didn’t hahaha, when did I say this. I count T bar as a rear delt bias

no lol

1 pec dec 1 incline is def better than 2 incline, if you really dont want to grow your sternal costal head put incline first in your session and pec dec at the end of your session

I know unilateral>bilateral but what im saying is that you are spending 4 sets for side delts which is a lot of time but if that doesnt bother you its ok i just personnally prefer bilateral for side delts

For kelso+tbar i just recommend u choose 1 exercise. When you do both you dont maximize neural adaptation long term for the specific exercise, the problem isnt recovery
If you choose to do a kelso only, add a rear delt isolation.

You said your biceps+triceps+chest are already very big so put back and shoulders at the beginning if you havent already. Also since your arms are big, embrace this strong point instead or waiting for the rest of your body to catch up (thats why i would add a triceps and biceps set but you do you)

If your shoulder press is descending you wont get much triceps out of it also depends on if you do top half or full rom

 

[combatingNorwooding]

1 pec dec 1 incline is def better than 2 incline, if you really dont want to grow your sternal costal head put incline first in your session and pec dec at the end of your session

Yh that’s what I used to do tbh, will go back to it thanks

I know unilateral>bilateral but what im saying is that you are spending 4 sets for side delts which is a lot of time but if that doesnt bother you its ok i just personnally prefer bilateral for side delts

yeah, I’m trying to prioritize my side delts so I do everything I can to do so. It doesn’t fatigue me that much and I can recover so it’s fine yh

For kelso+tbar i just recommend u choose 1 exercise. When you do both you dont maximize neural adaptation long term for the specific exercise, the problem isnt recovery
If you choose to do a kelso only, add a rear delt isolation.

How am I not maximizing neural adaptation long term If I do both for a long time? Doesn’t make sense

For now, I decreased the T bar to 1 set instead of 2 sets. So 1 set T bar, 1 set kelso

put back and shoulders at the beginning if you havent already

i did, the order of the exercises is by first to last if you wanna look.
And by shoulders you mean what? Rear delts? Front delts? Side delts?
I don’t train rear delt since I do a T bar and and sagittal Keenan/lat pulldown.
Side delts and back are the first two muscle groups i train in the session anyway.

If your shoulder press is descending you wont get much triceps out of it also depends on if you do top half or full rom

I have descending press. It doesn’t matter tho since I do 2 sets of tricep extension in every session

 

[combatingNorwooding]

Yh that’s what I used to do tbh, will go back to it thanks

yeah, I’m trying to prioritize my side delts so I do everything I can to do so. It doesn’t fatigue me that much and I can recover so it’s fine yh

How am I not maximizing neural adaptation long term If I do both for a long time? Doesn’t make sense

For now, I decreased the T bar to 1 set instead of 2 sets. So 1 set T bar, 1 set kelso

i did, the order of the exercises is by first to last if you wanna look.
And by shoulders you mean what? Rear delts? Front delts? Side delts?
I don’t train rear delt since I do a T bar and and sagittal Keenan/lat pulldown.
Side delts and back are the first two muscle groups i train in the session anyway.

I have descending press. It doesn’t matter tho since I do 2 sets of tricep extension in every session

Reply @mikre , I need some insights…

 

[mikre]

Yh that’s what I used to do tbh, will go back to it thanks

yeah, I’m trying to prioritize my side delts so I do everything I can to do so. It doesn’t fatigue me that much and I can recover so it’s fine yh

How am I not maximizing neural adaptation long term If I do both for a long time? Doesn’t make sense

For now, I decreased the T bar to 1 set instead of 2 sets. So 1 set T bar, 1 set kelso

i did, the order of the exercises is by first to last if you wanna look.
And by shoulders you mean what? Rear delts? Front delts? Side delts?
I don’t train rear delt since I do a T bar and and sagittal Keenan/lat pulldown.
Side delts and back are the first two muscle groups i train in the session anyway.

I have descending press. It doesn’t matter tho since I do 2 sets of tricep extension in every session

Its not that bad to do 2 exercises for traps you can keep doing that

When i say shoulders i mean every delt (starting with the one you want to bring uo the most so side delts)

I know you dont need to train rear delt in isolation just do it if you take off t bar for kelso only

Side delts+back is good to start since you go bi tri chest strong point

Its good that you added a set of triceps extension

Overall good workout good job

 

[combatingNorwooding]

Its not that bad to do 2 exercises for traps you can keep doing that

So I’m doing 1 T bar set and 1 kelsos

Overall good workout good job

Yay

 

[PharmaPhaggot]

I hopped off roids a few months ago and now I’m sticking to SBL and to gymcelling since I can’t roid max anymore because of a personal issue. I know gym programming is mostly cope and doesn’t do much but I enjoy studying it and learning what is better for me and what isn’t.

My goals are mainly to lose weight, gain a bit of muscle (even tho it’s such a pain in the ass when you’re natural) and to work on my weak muscles (side delts, back, and upper pecs).
I’m running hGH for a bit of muscle mass gain and for its fat loss benefits, and 2 mg Reta rn.

that’s my current programm including volume, frequency, diet and more:

Im running Full Body EOD (so 3 times a week), my stats are like this:
175 cm (Manlet status yeah ), 67-69 ish kg, I’m between 16-20 BF%, waist is 76-77 cm (mogger), and bicep is between 40-41 (didn’t check in a while).

So the program’s stats are: 0-2 RIR, minimum 48 hours rest between each session, big stretch only on quads, hamstrings and chest exericses (since only these muscle benefit from SMH).

Muscle groups:

Spoiler: Muscle groups

I train almost each muscle group directly: side delt, upper back (rhomboids, traps), lats, pecs, quads, hamstrings, abductors, calves, triceps, biceps, front delt, erectors, abdominals.

Exercises:

Spoiler: Exercises

Unilateral lateral raises - 2x6-8

T bar row- 2x5-8

Kelso shrug- 1x5-8

Sagittal Keenan flaps- 1x5-8

Wide grip lat pulldown- 1x5-8

incline bench smith machine- 2x5-8

Leg extension - 1x5-8

Hack squat- 1x5-8

Lying leg curl- 1x5-8

Hip adduction- 2x5-8

Standing calf raises- 2x5-8

S/A triceps extension 1x5-8cuffed cables

Preacher curl- 1x5-8

Seated shoulder press- 1x5-8

Back extensions- 2x5-8

Crunch- 2x5-8

Stair master 30 minutes

A total of 23 sets

Tbh I would elaborate why I do each exercise specifically but since I’m lazy and nobody’s gonna read that annywag i won’t.
I choose my exercises based on (1) how stable they are (the more stable the better), (2) how long it takes me to set them up (they need to take as less time as possible), and (3) they do the same joint action for the muscle I’m trying to bjas.

Sets per workout including overlap:

Spoiler: Sets per workout including overlap

Side delts- 3 sets

Front delt- 3 sets

Rear delts- 4 sets

Upper back- 4 sets

Lats- 4 sets

Chest- 2 sets

Triceps- 4 sets

Biceps- 4 sets

Quads- 2 sets

Hams- 3 sets

Glutes- 4 sets

Calves- 1 set

Erectors- 2 sets

Abs- 2 sets

Even tho I’m on Reta I try to get as much carbs as I can, I try to consume at least 60 grams of them as a pre workout, 30-40g as intra workout carbs and 40g as post workout carbs.

I would love to hear your insights, if my personal health problem will get better I will start doing var as a preowkout and cruise some test.

Idk who to tag

No massai jumps= no read

 

[BProadtochad]

Who said that soreness was an indicator for recovery ? Do you think arnold got sore after 50 sets a day for years ?

Dude you shouldnt train a sore muscle. May point was that you can probably recover more than 2 direct side delt sets.
Personaly I do 5 every other day and im very big despite beeing natty (not that i give a fuck about my natty status)
But im very experienced in lifting for aesthetics

 

[mikre]

Dude you shouldnt train a sore muscle. May point was that you can probably recover more than 2 direct side delt sets.
Personaly I do 5 every other day and im very big despite beeing natty (not that i give a fuck about my natty status)
But im very experienced in lifting for aesthetics

And you shouldnt always train a "not sore muscle" soreness isnt an indicator for anything. Prove it if it is