ascensionneeeded
Iron
- Joined
- Oct 3, 2024
- Posts
- 43
- Reputation
- 32
if you currently go to the gym five or six times a week, stop. full body and/or upper lower split is the most optimal. why would you go five times a week just to train every muscle group twice a week? you can literally go three times a week and train every muscle group three times a week. frequency is very important and the difference between hitting a muscle twice a week and three times a week is huge. with full body workouts you can hit every muscle group three times a week for optimal hypertrophy while minimising your fatigue. keep every set to 1RIR (rep in reserve) or 0RIR. don’t train to failure or do any silly partial reps which will just cause excessive fatigue. do 2 sets for every muscle group and choose the most optimal movements. for example: for chest you NEED to do incline chest press machine as that is the most optimal. you could also do a set of pec dec if you wish to do so. but limit every muscle group to 2 sets and make sure they are 0RIR or 1RIR. also track your lifts and make sure to progressive overload. most importantly, don’t do upwards of 8-10 reps. aim for five reps every set. a five rep set is the most optimal as the stimulus to fatigue ratio is the best.
summary:
train full body three times a week, for example mon, wed, fri or mon, wed, sat
don’t train to failure - leave 1 or 0 reps in the tank, never go to failure
5-8 rep range - most optimal for fatigue to stimulus ratio
2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.
best movements for each muscle:
chest - incline chest press machine, pec dec
back - weighted pull-ups, chest supported row
triceps - weighted dips, cable pushdowns
biceps - machine preacher curls, supinated dumbell curls
shoulders - shoulder press machine, cable lat raise
quads - leg extension, hack squat / leg press
hamstring - seated leg curls
calves - standing calf raise machine
start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)
if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH
summary:
train full body three times a week, for example mon, wed, fri or mon, wed, sat
don’t train to failure - leave 1 or 0 reps in the tank, never go to failure
5-8 rep range - most optimal for fatigue to stimulus ratio
2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.
best movements for each muscle:
chest - incline chest press machine, pec dec
back - weighted pull-ups, chest supported row
triceps - weighted dips, cable pushdowns
biceps - machine preacher curls, supinated dumbell curls
shoulders - shoulder press machine, cable lat raise
quads - leg extension, hack squat / leg press
hamstring - seated leg curls
calves - standing calf raise machine
start the full body split, utilise progressive overload, do warm-up sets for each muscle group, 0RIR or 1RIR, 5-8 rep range, 2 sets max, controlled eccentric and concentric (not too slow as fatigue isn’t worth it)
if you go to the gym five days a week, start the full body split and then use the other two days to go in the sauna and do 15-20 mins in, then 15-20 in the pool, then 15-20 mins back in the sauna for some extra HGH
