OPTIMAL FULL BODY SPLIT

[ascensionneeeded]

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

 

[childishkillah]

Dencent post, ngl better than almost anyone here.

 

[ectomorpher]

don’t train to failure - leave 1 or 0 reps in the tank, never go to failure

why

 

[20/04/2008]

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

You just copied my routine nigga

 

[20/04/2008]

Dencent post, ngl better than almost anyone here.

He just copied my threads

 

[20/04/2008]

Dencent post, ngl better than almost anyone here.

No

 

[ascensionneeeded]

He just copied my threads

i have no idea who you are. i just follow hypertrophy stuff on tiktok and i read studies

 

[d1_bloatcell]

why

Its too fatiguing and going to failure versus 1-2ish rir has no difference on muscle growth

 

[ate]

high iq thread

 

[Deleted member 111389]

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

2 sets per muscle group

 

[ascensionneeeded]

2 sets per muscle group

how is that funny? typically you’ll do 1 set or sometimes 2

 

[Deleted member 111389]

how is that funny? typically you’ll do 1 set or sometimes 2

I follow a 10 day bro split training 10 different muscles for 60-70 sets for that muscle day.

 

[20/04/2008]

I follow a 10 day bro split training 10 different muscles for 60-70 sets for that muscle day.

After much research
I cale to the conclusion
That Training is irrelevant
And that trying to get everything right just for 2.5% more gains isn’t worth
Just do what you like and stay consistent
Diet+hormone profile+sleep is 90% while training is 10%

 

[Deleted member 111389]

After much research
I cale to the conclusion
That Training is irrelevant
And that trying to get everything right just for 2.5% more gains isn’t worth
Just do what you like and stay consistent
Diet+hormone profile+sleep is 90% while training is 10%

Nope. Full body and PPL are outdated 19th century workouts that have no relevance in today's world

 

[Deleted member 111389]

Nope. Full body and PPL are outdated 19th century workouts that have no relevance in today's world

Thread 'MY 10 DAY UNORTHODOX BRO SPLIT WHICH WILL HELP YOU PUT 40 POUNDS OF MUSCLE MASS IN NEXT 6 MONTHS(NO BULLSH*T) (FRAMECELS GTFIH)' https://looksmax.org/threads/my-10-...6-months-no-bullsh-t-framecels-gtfih.1233032/

 

[20/04/2008]

Nope. Full body and PPL are outdated 19th century workouts that have no relevance in today's world

Nigga i don’t give a fuck
If we took multiple identical twins
And gave them the same diet gear sleep ect…
The only difference is training
Their wouldn’t be much difference the biggest twin who like optimzed every single thing in his training would only be like 5% than the guy who training is shit till mid discomphort
@DORIAN

 

[Deleted member 111389]

Nigga i don’t give a fuck
If we took multiple identical twins
And gave them the same diet gear sleep ect…
The only difference is training
Their wouldn’t be much difference the biggest twin who like optimzed every single thing in his training would only be like 5% than the guy who training is shit till mid discomphort
@DORIAN

Nope. PPL and full body is outdated and doesn't work. My 10 day brosplit has been tried by a close circle and they've put shit ton of muscle. Your argument is false . Read a book.

 

[cytoplasm]

absolute horsecrap

 

[Mike141]

Nope. PPL and full body is outdated and doesn't work. My 10 day brosplit has been tried by a close circle and they've put shit ton of muscle. Your argument is false . Read a book.

ur 10 split is actually stupid asf. if ur not on gear u shouldn’t do that much volume jfl, science lit proves again and again that low volume mogs to the depths of gandys hell

 

[Kelly Oubre Jr]

retarded post

 

[NordicLeonhard]

1 set is better for full body, Also if youre gonna make a thread on going to the gym you should atleast show physique cause otherwise we are just gonna think its some random 15 year old behind it

 

[ey88]

2 sets per muscle group - again for fatigue plus the frequency is more important. just make sure they are good sets.

Only 1

for chest you NEED to do incline chest press machine as that is the most optimal

No you don’t

 

[Deleted member 111389]

ur 10 split is actually stupid asf. if ur not on gear u shouldn’t do that much volume jfl, science lit proves again and again that low volume mogs to the depths of gandys hell

Dude stop acting like a baby and just do the volume. Without it you'll remain small. No one puts mass on PPL and body splits. Normies have been lied to thinking they'll achieve the same.

 

[Deleted member 111389]

@ey88 remain small kiddo

 

[Mike141]

Dude stop acting like a baby and just do the volume. Without it you'll remain small. No one puts mass on PPL and body splits. Normies have been lied to thinking they'll achieve the same.

i’ve put quite a lot of mass on ppl arnold and now that i’m on upper lower im putting even more

 

[darodcel]

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

So basically, do all of these exercises every workout, and work out three times a week?

And two sets of each with 1-2 reps in reserve for each set.

 

[sayi]

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

Squats Deadlift Bench press Overhead press and pullups are all you need

 

[Light Triad Mogger]

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

Tren baby

 

[Light Triad Mogger]

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

Volume doesn’t matter is just frequency + intensity
only do 1 set so u can recover

 

[ascensionneeeded]

So basically, do all of these exercises every workout, and work out three times a week?

And two sets of each with 1-2 reps in reserve for each set.

yep. workout every 2 days so 3 or 4 times a week