Need help adjusting my split

[HubertSkeletrix]

Since alot of misinformation is spreaded and chatgpt is straight up dogshit id like to share my current workout routine and ask questions to gain more knowledge about training properly, since ive had these questions for a while now but never got my ass up and wrote all down

# Questions i have for the session are under each session marked like that #

# Also besides the questions, what would you personally change on the split, and what muscles am i missing? #

note: i am on 250 mg test e a week

Lets start with my current workout plan
Monday - Push
2 sets DB incline bench
2 sets butterfly
2 sets chest press
2 sets lateral raises
2 sets seated overhead press
2 sets triceps pushdown vbar
1-2 sets skullcrusher
3 sets leg extensions

# My questions:
Should i consider adding 2 more sets of lat raises but on the cable tower

And should i up the volume on chest to 3 sets per week? i used to do it for 2 weeks but i didnt overload like when i did 2 sets #

Tuesday - pull
1 set Pullups
2 sets lat pulldown
(i just wanted to keep atleast a set of pullups because i like the movement)
3 sets t bar row
3 sets close grip cable row for lower lat
3 sets reverse butterfly
3 sets DB biceps curl
3 sets kitty curls ^.^
3 sets leg curl

# My questions:

would it be better to just do 3 sets of reverse butterfly for rear delt growth

Would it be better to 2 sets t bar row and 2 sets of seated row, with a long handle on the cable thingy (idk what its called i think you guys can imagine what i mean) for trap growth

Would it be better to change biceps from 3 sets normal curls, to 2 sets dumbbell preacher curls and 2 sets hammer curl to grow biceps #


Wednesday - legs (skip)
(i know my legs could be better if i trained them properly but lifes too short for a sore ass)

Thursday - Chest & Back
2 sets incline db bench
1 set pullups
2 sets t bar row
2 sets cable row for trap
2 sets butterfly
2 sets lat pulldown
2 sets chest press
3 sets close grip cable row lower lat
2 sets reverse butterfly
2 sets facepulls

# My questions:

should i change the 2 sets cable tower row with 2 sets DB row on a bench (i guess i gotta try the other one out and use the better one for me) #

Friday - arms & shoulders
2 sets lateral raises
2 sets seated overhead press
3 sets triceps pushdown
3 sets db preacher curl
3 sets skullcrusher
3 sets hammer curls
2 sets kitty curls ^.^
2 sets forearm curls but the cable is low
2 sets lateral raises cable tower

# My questions:

would it be better to do 2 sets of db preacher curl, 2 sets of Seated incline curls and 2 sets of hammer curls (thats how i did it for the longest, i switched due to time reasons, and i heard that only those 2 are really needed to grow them bis)

anything to change on that routine? #
_____________________________________________

Coming to a total volume of:
Chest: 12 sets
Lat: 12 sets
Triceps: 9-10 sets
Biceps: 9
Mid Back: 7
Forearms: 7 sets
Rear delt: 7 sets
Side delt: 6 sets (prolly gotta bump it up)
Front delt: 4 sets (and 6 db bench sets)
Quads: 3 sets
Hamstring: 3 sets

all sets are taken to failure or close to failure
(abs are mostly hit at home, my gym barely has any good options for abs so i do weighted crunches or leg raises / v ups till failure
3 sets every few days)

EACH SESSION (SKIP THROUGH IT IF YOU DONT WANT TO READ IT)

Push:
6 sets chest
4 sets triceps
3 sets quads
2 sets side delt
2 sets front delt

Pull:
6 sets lat
3 sets trap
3 sets biceps
3 sets reardelt
3 sets forearms
3 sets hamstring

Chest & back:
6 sets chest
6 sets lat
4 sets trap
4 set rear delt
Arms & shoulders:

6 sets triceps
6 setsbiceps
4 sets rear side delt
4 sets front delt
4 sets forearms

i also know that alot of the gym is experimenting what works the best for you



Heres the current phyisque if anyones wondering (1. pic is before 250 test, others are after after
been on for about 6-8 weeksish):

 

[combatingNorwooding]

do a full body eod/ 3 times a week and HIT legs bro are you a pussy

 

[HubertSkeletrix]

do a full body eod/ 3 times a week and HIT legs bro are you a pussy

smaller legs equals optical illusion of bigger penis

 

[combatingNorwooding]

Lets start with my current workout plan
Monday - Push
2 sets DB incline bench
2 sets butterfly
2 sets chest press
2 sets lateral raises
2 sets seated overhead press
2 sets triceps pushdown vbar
1-2 sets skullcrusher
3 sets leg extensions

This is redundant asf bro. Doing both pec deck and chest press is redundant, they do the same movement (horizontal shoulder adduction) whic works the sternal costal (middle pec). Just do a pec fly and an incline bench (better on a smith machine) and if you do it in a smith, do it with a supinated grip (so underhand grip/reverse grip) and with your arms a bit close together, this way it will bias your upper pec better since it’s more of a shoulder flexion movement.
Keep lateral raises as is.
Remove the skull crushers, it’s probably the worst exercise for tricep, an overhead tricep extension is better.
What’s with the leg extension lol?

Should i consider adding 2 more sets of lat raises but on the cable tower

No, do only 1 variation of lateral raises and 2 sets max, it’s enough.

Tuesday - pull
1 set Pullups
2 sets lat pulldown
(i just wanted to keep atleast a set of pullups because i like the movement)
3 sets t bar row
3 sets close grip cable row for lower lat
3 sets reverse butterfly
3 sets DB biceps curl
3 sets kitty curls ^.^
3 sets leg curl

Pull up is the same as lat pulldown, you can do both but only if you can recover.
3 sets T bar row is very high, I’m sure it fatigues you like hell and you can’t recover.
Close grip row is upper lats, and I would advice you to do a one arm lat pulldown instead since it will be less fatiguing and better for your lat over all. As long as you don’t retract your scapula in the close grip row then you can keep doing it.
You don’t need a rear delt exercise if you are doing a t bar.
Pick only 1 exercise for the biceps, you can’t really bias heads in biceps.
I really don’t get what you’re doing with the legs exercise in each workout but okay bro

would it be better to just do 3 sets of reverse butterfly for rear delt growth

No, remove it for good

Would it be better to 2 sets t bar row and 2 sets of seated row, with a long handle on the cable thingy (idk what its called i think you guys can imagine what i mean) for trap growth

No, keep those exercises the same, just lower the volume.

Would it be better to change biceps from 3 sets normal curls, to 2 sets dumbbell preacher curls and 2 sets hammer curl to grow biceps #

if you wanna bias your forearm aswell, then do a reverse grip curl and any bicep exercise you like (preacher curl is better than most but doesn’t really matter)

Wednesday - legs (skip)
(i know my legs could be better if i trained them properly but lifes too short for a sore ass)

Pussyyyy

Thursday - Chest & Back
2 sets incline db bench
1 set pullups
2 sets t bar row
2 sets cable row for trap
2 sets butterfly
2 sets lat pulldown
2 sets chest press
3 sets close grip cable row lower lat
2 sets reverse butterfly
2 sets facepulls

what are you doing bro

should i change the 2 sets cable tower row with 2 sets DB row on a bench (i guess i gotta try the other one out and use the better one for me) #

Bro you literally have a T bar, why would you make an upper back row more complicated, less stable and more time to set up when you have T bar????

Friday - arms & shoulders
2 sets lateral raises
2 sets seated overhead press
3 sets triceps pushdown
3 sets db preacher curl
3 sets skullcrusher
3 sets hammer curls
2 sets kitty curls ^.^
2 sets forearm curls but the cable is low
2 sets lateral raises cable tower

holy overlappppp, bro this split is fucking add sorry.


if you wanna keep doing ppl, then at least do it right-

For push:
do a shoulder flexion movement for upper pec an a horizontal shoulder adduction for sternal costal head.
Then do for shoulders a lateral raise with what ever variation you like the most, and if you want you can add a shoulder press but it’s not mandatory since you hit your front delt in any chest movement except for a pec fly.
And for triceps do a tricep extension with what ever variation you like the most, and (optional) for medial and long head you can do any movement where your humerus is moving like in a jm press, machine dips and more.

Order it based on your strong and weak points. Dont go over 2 sets ( unless you can recover )and do 4-8 reps

For pull:
Do a shoulder adduction and if you want a shoulder extension movement. We don’t really know if we can bias regions in the lats, but to be sure, do a shoulder adduction (wide grip lat pulldown, frontal Keenan flap) and shoulder extension (one arm lat pulldown, sagittal Keenan flap). For upper back you would wanna do a T bar and (optional) a kelso shrug to bias more your traps.
For biceps just pick 1 variation you like and that’s it.

Same as push, do 2 sets max ( unless you can recover ) and 4-8 reps each set

For legs:
Do a leg extension exercise for quads and knee flexion so any squat pattern, for hamstrings do an SLDL/back extension and a lying/seating leg curl, for erectors do a back extension so imo just do back extension for hams as well, for adductors do an adductor machine, and for calves just do a standing calf raises.

Same volume as push and pull.

If you wanna go 4 times a week, then do upper/lower, so like ULRULRR. The “R” is Rest btw.

Most optimal is either upper lower or fullbody.

Your current split is dogshit, change it immediately.

 

[HubertSkeletrix]

First of all, thank you for reading through all that and taking your time to reply

Remove the skull crushers, it’s probably the worst exercise for tricep, an overhead tricep extension is better.

The main problem ive had in the past with overhead was i only felt my shoulders, never my tris
skullcrushers are the first ones that kinda hit where theyre supposed to hit

3 sets T bar row is very high, I’m sure it fatigues you like hell and you can’t recover.

On point, sometimes it fucks up my posture for the next 2-3 days due to fatigue, thats why i was thinking either 2 movements 2 sets each with RIR, or just normal t bar with RIR

Pick only 1 exercise for the biceps, you can’t really bias heads in biceps.

Also heard that, im just kind of uninformed on whats true whats false
thats why im asking on here

I really don’t get what you’re doing with the legs exercise in each workout but okay bro

To get atleast a little legs out of it

Pussyyyy

Skipping legs make dih appear bigger

why would you make an upper back row more complicated

The original idea was to hit multiple parts of the trap

Order it based on your strong and weak points. Dont go over 2 sets ( unless you can recover )

The main parts confusing me are how many sets needed weekly
like i can recover from the arm & shoulder day to the Push session & vice versa
might need to lower trap volume tho or add RIR instead of failure since ive noticed
my back doesnt recover quick enough for the chest & back session

If you wanna go 4 times a week, then do upper/lower, so like ULRULRR. The “R” is Rest btw

Main thing with UL is that its an ass split to work with (from my personal experience)

i started out with bro split, wasted some time
i used to do PP optional PP arms n shoulders
worked like a charm for me
now recently changed it to this since its a little bit better for convenience
I do still get gains from it, but id have to adjust the pull day especially on traps
as you said, they dont recover quick enough


Thanks for reading and taking your time bhai
even tho your cortisol spiked you still gave good advice
love u mwah

 

[combatingNorwooding]

The main problem ive had in the past with overhead was i only felt my shoulders, never my tris
skullcrushers are the first ones that kinda hit where theyre supposed to hit

Not Feeling a muscle ≠ it doesn’t work in that exercise.

Film yourself doing that Exercise and send me if you want, maybe you’re doing it wrong

On point, sometimes it fucks up my posture for the next 2-3 days due to fatigue, thats why i was thinking either 2 movements 2 sets each with RIR, or just normal t bar with RIR

Regardless of the muscle group, do it with 1-2 RIR. Sometimes 0.

For back, like I already said, do upper back row or T bar, don’t do any upper back row in cables it’s shit. And sagittal movement (so one arm lat pulldown or close grip row) and frontal movement (wide grip lat pulldown and frontal Keenan flap) and that’s it. You can add a kelso shrug if you want. Don’t do a vertical shrug since it bias more of your upper traps which is not aesthetic.

Also heard that, im just kind of uninformed on whats true whats false
thats why im asking on here

yeah, do one exercises and that’s it. Biceps are the most easy to train

To get atleast a little legs out of it

suboptimal. Do a leg day and that’s it

Skipping legs make dih appear bigger

don’t just copy paste what everyone says. Your legs won’t become big enough for your dick to seem tiny. Believe me small legs is a bigger turn off for girls when naked.

The original idea was to hit multiple parts of the trap

Then just do a T bar row bro? Other upper back rows won’t bias different regions in the traps, it’s the same movement.

Stick to an upper back row or to a T bar.

Btw don’t change your exercise too frequently like you did with the upper back row, you need to let your neural system to adapt to the movement, when you change your exercises too often it can’t adapt and you won’t progressive overload. Just choose a movement that do the joint action of the muscle you want to bias and be consistent

The main parts confusing me are how many sets needed weekly

There isn’t an arbitrary number, it’s different for everyone.
For example an individual 1 can’t recover the same from the same volume as individual 2. So it changes from person to person. See what you recover from and find your MRV (maximum recoverable volume) and don’t reach it, do a little bit less volume from it, so if your MRV is 18 weekly sets, do 14-15 or less, not more.
Do between MEV (minimum effective volume) and MRV and then you will find your MAV (maximum adaptive volume). It sounds complicated but it’s really not.

like i can recover from the arm & shoulder day to the Push session & vice versa
might need to lower trap volume tho or add RIR instead of failure since ive noticed
my back doesnt recover quick enough for the chest & back session

thats why you need a better peogramming, do different split, exercises, volume, gauge RIR and more. Your current split is bad (I sound like a broken record Ik)

Main thing with UL is that its an ass split to work with (from my personal experience)

then you did it wrong, since for training optimally, it’s either this or FBeod.

Thanks for reading and taking your time bhai
even tho your cortisol spiked you still gave good advice
love u mwah

My cortisol is as low as always

@ce10098 @mikre @brootaldude correct me if I said anything wrong (see my other reply as well)

 

[HubertSkeletrix]

See what you recover from and find your MRV (maximum recoverable volume) and don’t reach it, do a little bit less volume from it, so if your MRV is 18 weekly sets, do 14-15 or less, not more.
Do between MEV (minimum effective volume) and MRV and then you will find your MAV (maximum adaptive volume). It sounds complicated but it’s really not.

Bhai that was needed asf
i will do that, you saved my dumb ahh

thats why you need a better peogramming, do different split, exercises, volume, gauge RIR and more. Your current split is bad (I sound like a broken record Ik)

i wanted to dabble around in different splits anyways
the split when i started it was very solid
had good gains on it, then i let chatgpt go over it, and i think you can see it
Chatgpt is literally the worst when it comes to gym/pharmacology advice

My cortisol is as low as always

mirin

 

[mikre]

Not Feeling a muscle ≠ it doesn’t work in that exercise.

Film yourself doing that Exercise and send me if you want, maybe you’re doing it wrong

Regardless of the muscle group, do it with 1-2 RIR. Sometimes 0.

For back, like I already said, do upper back row or T bar, don’t do any upper back row in cables it’s shit. And sagittal movement (so one arm lat pulldown or close grip row) and frontal movement (wide grip lat pulldown and frontal Keenan flap) and that’s it. You can add a kelso shrug if you want. Don’t do a vertical shrug since it bias more of your upper traps which is not aesthetic.

yeah, do one exercises and that’s it. Biceps are the most easy to train

suboptimal. Do a leg day and that’s it

don’t just copy paste what everyone says. Your legs won’t become big enough for your dick to seem tiny. Believe me small legs is a bigger turn off for girls when naked.

Then just do a T bar row bro? Other upper back rows won’t bias different regions in the traps, it’s the same movement.

Stick to an upper back row or to a T bar.

Btw don’t change your exercise too frequently like you did with the upper back row, you need to let your neural system to adapt to the movement, when you change your exercises too often it can’t adapt and you won’t progressive overload. Just choose a movement that do the joint action of the muscle you want to bias and be consistent

There isn’t an arbitrary number, it’s different for everyone.
For example an individual 1 can’t recover the same from the same volume as individual 2. So it changes from person to person. See what you recover from and find your MRV (maximum recoverable volume) and don’t reach it, do a little bit less volume from it, so if your MRV is 18 weekly sets, do 14-15 or less, not more.
Do between MEV (minimum effective volume) and MRV and then you will find your MAV (maximum adaptive volume). It sounds complicated but it’s really not.

thats why you need a better peogramming, do different split, exercises, volume, gauge RIR and more. Your current split is bad (I sound like a broken record Ik)

then you did it wrong, since for training optimally, it’s either this or FBeod.

My cortisol is as low as always
View attachment 4735762

@ce10098 @mikre @brootaldude correct me if I said anything wrong (see my other reply as well)

Ur good just dont recommend rir training to beginners

 

[combatingNorwooding]

Ur good just dont recommend rir training to beginners

He’s not a beginner tho

Bhai that was needed asf
i will do that, you saved my dumb ahh

you’re welcome

i wanted to dabble around in different splits anyways
the split when i started it was very solid
had good gains on it, then i let chatgpt go over it, and i think you can see it
Chatgpt is literally the worst when it comes to gym/pharmacology advice

I agree, gpt is dogshit for anything more than surface level

That’s why you need to tap in to SBL

 

[HubertSkeletrix]

That’s why you need to tap in to SBL

wtf is the SBL

 

[combatingNorwooding]

wtf is the SBL

Science Based Lifting. Tap in before it’s too late

 

[HubertSkeletrix]

Science Based Lifting. Tap in before it’s too late

what if markus rühl decided to start a zombie apocalypse and only roidcel egolifters with nw3+ survive
everyone else will go down

 

[HubertSkeletrix]

just making sure to be ready after what that epstein nga did

 

[combatingNorwooding]

what if markus rühl decided to start a zombie apocalypse and only roidcel egolifters with nw3+ survive
everyone else will go down

 

[ce10098]

My cortisol is as low as always

Mirin

 

[brootaldude]

Not Feeling a muscle ≠ it doesn’t work in that exercise.

Film yourself doing that Exercise and send me if you want, maybe you’re doing it wrong

Regardless of the muscle group, do it with 1-2 RIR. Sometimes 0.

For back, like I already said, do upper back row or T bar, don’t do any upper back row in cables it’s shit. And sagittal movement (so one arm lat pulldown or close grip row) and frontal movement (wide grip lat pulldown and frontal Keenan flap) and that’s it. You can add a kelso shrug if you want. Don’t do a vertical shrug since it bias more of your upper traps which is not aesthetic.

yeah, do one exercises and that’s it. Biceps are the most easy to train

suboptimal. Do a leg day and that’s it

don’t just copy paste what everyone says. Your legs won’t become big enough for your dick to seem tiny. Believe me small legs is a bigger turn off for girls when naked.

Then just do a T bar row bro? Other upper back rows won’t bias different regions in the traps, it’s the same movement.

Stick to an upper back row or to a T bar.

Btw don’t change your exercise too frequently like you did with the upper back row, you need to let your neural system to adapt to the movement, when you change your exercises too often it can’t adapt and you won’t progressive overload. Just choose a movement that do the joint action of the muscle you want to bias and be consistent

There isn’t an arbitrary number, it’s different for everyone.
For example an individual 1 can’t recover the same from the same volume as individual 2. So it changes from person to person. See what you recover from and find your MRV (maximum recoverable volume) and don’t reach it, do a little bit less volume from it, so if your MRV is 18 weekly sets, do 14-15 or less, not more.
Do between MEV (minimum effective volume) and MRV and then you will find your MAV (maximum adaptive volume). It sounds complicated but it’s really not.

thats why you need a better peogramming, do different split, exercises, volume, gauge RIR and more. Your current split is bad (I sound like a broken record Ik)

then you did it wrong, since for training optimally, it’s either this or FBeod.

My cortisol is as low as always
View attachment 4735762

@ce10098 @mikre @brootaldude correct me if I said anything wrong (see my other reply as well)

dnr but prolly agree