my workout

[mikre]

Fullbody workout 3.5x a week (every other day)

Weekly volume including overlap
Chest : 10.5 sets
Biceps : 17.5 sets (a lot of overlap)
Forearms : 17.5 sets (a lot of functions)
Neck : 24.5 sets (a lot of functions)
Lats: 10.5 sets (including tbar as lat due to overlap)
Traps: 3.5 sets
Triceps: 10.5 sets
Side delts: 10.5 sets
Rear delts: 7 sets
Front delts : 14 sets
Quads: 7 sets
Hamstrings: 7 sets
Erectors: 3.5 sets
Abs : 7 sets
Glutes : 7 sets
Calves : 3.5 sets

Muscles that have a lot of volume are either suffer from overlap or have a lot of functions

Pec deck 2x
cuffed shoulder flexion upper chest biased1x
Lat pulldown 1x
Saggital plane high row 1x
T bar row 1x
Top half shoulder press 1x
Lateral raise 2x
Rear delt fly 1x
Cuffed triceps extension 1x
Jm press 1x
Recline curl 2x
Unilateral leg extension 1x
hack squat 1x
Hamstring curl 1x
Hyperextension 1x
Adductor isometric 1x
Calf raise 1x
Ab crunch 2x
Neck curl 2x
Neck lat flexion isometric Right 1x
Neck lat flexion isometric Left 1x
Neck ext isometric1x
Chin tuck 2x
Wrist curl 1x
Wrist extension 1x
Top half reverse curl with cuff 1x
Finger flexion isometric 1x
Finger extension isometric 1x


@irrumator praetor @sxm1310 @combatingNorwooding

 

[mikre]

Every set 0-1 RIR 3-5 minutes rest obviously

 

[combatingNorwooding]

Nice, I’m pretty sure that the top half shoulder press is now valued tho, since nmm is vaulted.

Btw how many total session sets is this

 

[combatingNorwooding]

You really want that big for the summer don’t you

 

[irrumator praetor]

Every set 0-1 RIR 3-5 minutes rest obviously

your workouts could be faster if you slightly increased rep count per exercise and lowered rest in between sets to 1.5min

 

[irrumator praetor]

Muscles that have a lot of volume are either suffer from overlap or have a lot of functions

you could lower volume on those and increase volume for chest and back and quads

 

[mikre]

your workouts could be faster if you slightly increased rep count per exercise and lowered rest in between sets to 1.5min

Adding reps during exercises doesnt give you better stimulus, lowering rest would give me like 30% less gains and i dont want a faster workout

 

[irrumator praetor]

Nice, I’m pretty sure that the top half shoulder press is now valued tho, since nmm is vaulted.

Btw how many total session sets is this

30+ jfl

 

[mikre]

you could lower volume on those and increase volume for chest and back and quads

Chest back and quads volume are isolation/direct sets but for biceps for example its mostly back volume overlapping

 

[GhenCohen]

Fullbody workout 3.5x a week (every other day)

Weekly volume including overlap
Chest : 10.5 sets
Biceps : 17.5 sets (a lot of overlap)
Forearms : 17.5 sets (a lot of functions)
Neck : 24.5 sets (a lot of functions)
Lats: 10.5 sets (including tbar as lat due to overlap)
Traps: 3.5 sets
Triceps: 10.5 sets
Side delts: 10.5 sets
Rear delts: 7 sets
Front delts : 14 sets
Quads: 7 sets
Hamstrings: 7 sets
Erectors: 3.5 sets
Abs : 7 sets
Glutes : 7 sets
Calves : 3.5 sets

Muscles that have a lot of volume are either suffer from overlap or have a lot of functions

Pec deck 2x
cuffed shoulder flexion upper chest biased1x
Lat pulldown 1x
Saggital plane high row 1x
T bar row 1x
Top half shoulder press 1x
Lateral raise 2x
Rear delt fly 1x
Cuffed triceps extension 1x
Jm press 1x
Recline curl 2x
Unilateral leg extension 1x
hack squat 1x
Hamstring curl 1x
Hyperextension 1x
Adductor isometric 1x
Calf raise 1x
Ab crunch 2x
Neck curl 2x
Neck lat flexion isometric Right 1x
Neck lat flexion isometric Left 1x
Neck ext isometric1x
Chin tuck 2x
Wrist curl 1x
Wrist extension 1x
Top half reverse curl with cuff 1x
Finger flexion isometric 1x
Finger extension isometric 1x


@irrumator praetor @sxm1310 @combatingNorwooding

manmade doood js do maasai jump broo

 

[mikre]

Nice, I’m pretty sure that the top half shoulder press is now valued tho, since nmm is vaulted.

Btw how many total session sets is this

I know ppl vault nmm matching but i still believe EMG data is very important, that would mean that in a lateral raise you are training your front delts as much as in a shoulder press since its the same function

Look at your shoulder movement in a shoulder press below 90° its just a lateral raise with bent elbows

 

[mikre]

30+ jfl

48 sets including unilateral currently at the gym @combatingNorwooding

 

[combatingNorwooding]

Look at your shoulder movement in a shoulder press below 90° its just a lateral raise with bent elbows

Ik, but it doesn’t really matter

48 sets including unilateral currently at the gym @combatingNorwooding

Over bro, holy fatigue

 

[mikre]

Ik, but it doesn’t really matter

Over bro, holy fatigue

Just do 1 rir on fatiguing exercises and hope for the best

 

[mikre]

Also im doing these fullbody workout fasted (ramadan)

Ik, but it doesn’t really matter

Over bro, holy fatigue

 

[combatingNorwooding]

Also im doing these fullbody workout fasted (ramadan)

Oh that’s even worse. But keep going brother

 

[mikre]

Oh that’s even worse. But keep going brother

I would take intra carbs if i could (idgaf abt ppl saying carbs are vaulted i like carbs)

 

[irrumator praetor]

Also im doing these fullbody workout fasted (ramadan)

can't you wake up before sunrise and eat oatmeal soaked in whatever (water milk etc)? Fasted workouts = shit

 

[combatingNorwooding]

I would take intra carbs if i could (idgaf abt ppl saying carbs are vaulted i like carbs)

Who the fuck says carbs are vaulted LOL

They be vaulting everything these days

 

[mikre]

can't you wake up before sunrise and eat oatmeal soaked in whatever (water milk etc)? Fasted workouts = shit

I can but i prefer sleeping its not that bad working out fasted.

 

[mikre]

Who the fuck says carbs are vaulted LOL

They be vaulting everything these days

A Study found that as long as your stomach is full gains are the same bc working out only takes abt 20% of yoir glycogen stores

 

[irrumator praetor]

A Study found that as long as your stomach is full gains are the same bc working out only takes abt 20% of yoir glycogen stores

yes its 20% of your TDEE this has been known already

 

[mikre]

yes its 20% of your TDEE this has been known already

No thats smth else. The study says that empty stomach gives a higher perception of effort, that working out doesnt require as much ATP as a marathon for example so refilling glycogen stores is useless because its a short term effort