jakejacquino
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Quick disclaimer: This is only about what to do in the gym, not about recovery and diet
THIS IS MAINLY POINTED FOR NATURALS (enhancements will change some of factors for here)
Ill be splitting this into 4 categories:
Thats everything, thanks for reading
hope you get big
please rep this took 30 mins and no ai was used
If I forgot anything or got something wrong correct me
THIS IS MAINLY POINTED FOR NATURALS (enhancements will change some of factors for here)
Ill be splitting this into 4 categories:
- Split
- Exercise selection
- Exercise execution
- Resting/Warmups/preparation explained
Starting with Split
The most important part of choosing your split is the frequency, which is how often a muscle group is trained
An example of a bad frequency is a bro split, which hits each muscle group once a week
You want to avoid this as much as possible, and should attempt to hit each muscle group every 48 hours (36 is best)
(small protein synthesis article - quick read -https://pubmed.ncbi.nlm.nih.gov/8563679/)
Here is a quick ranking of training splits based off of frequency, which is the largest factor when choosing a split
I personally run a full body 3x a week because that's what fits my schedule the best
The biggest factor with your split is that you stick to it and dont miss any days, I havent missed a day in over 8 months
The most important part of choosing your split is the frequency, which is how often a muscle group is trained
An example of a bad frequency is a bro split, which hits each muscle group once a week
You want to avoid this as much as possible, and should attempt to hit each muscle group every 48 hours (36 is best)
(small protein synthesis article - quick read -https://pubmed.ncbi.nlm.nih.gov/8563679/)
Here is a quick ranking of training splits based off of frequency, which is the largest factor when choosing a split
- Full Body every 36 hours
- Full body every other day (48 hours)
- UL 3x/week
- FB 3x/week
- ULULRFR
- Upper lower rest repeat
- PPL
I personally run a full body 3x a week because that's what fits my schedule the best
The biggest factor with your split is that you stick to it and dont miss any days, I havent missed a day in over 8 months
Now for exercise selection
You should be doing ideally at least 1 of each variations of each of these movements in your workouts, and I provided an example for each
Choose whatever exercises for each of these that you are good at, you should be trying to recruit only muscular adaptations, not neural
Now onto exercise execution
You should be doing ideally at least 1 of each variations of each of these movements in your workouts, and I provided an example for each
- Horizontal Shoulder Adduction (Pec dec)
- Shoulder flexion (close grip incline press)
- Elbow extension (single arm pushdown)
- Compound Tricep movement (JM Press)
- Elbow flexion (preacher curl)
- Some AB movement (machine crunch)
- Straight leg calf extension (Machine calf extension)
- Leg extension (single leg extension)
- Compound leg movement (leg press)
- Hamstring curl (Hamstring curl machine)
- Hip extension (RDL)
- Lower back movement (back extension)
- Sagittal Plane Shoulder adduction (Close grip row)
- Frontal Plane Shoulder adduction (wide grip pulldown)
- Shrug (kelso shrug)
- Wide grip row (Tbar row)
- Lateral raise (lat raise machine)
- Shoulder press from 180 degrees to 90 degrees, make sure to use wide grip
Choose whatever exercises for each of these that you are good at, you should be trying to recruit only muscular adaptations, not neural
Now onto exercise execution
Now onto exercise execution
The most optimal way to execute your exercises is with the following rep range and set amount:
Long story short, the last 5 reps to failure are the most effective for motor unit recruitment
"Well why wouldnt you do 15 reps still youll still get the last 5 RIR"
The first 10 reps are extra fatigue for diminishing returns, just stick to 4-6 reps and 0-2 RIR
'
Well on this topic, ideally a majority of your sets would be unilateral movements (single leg leg extension, single arm pushdown etc) as the bilateral force deficit allows for unilateral movements to produce more force = more mechanical tension = more motor units recruited = more gains
Heres an example of an ideal tricep workout:
The most optimal way to execute your exercises is with the following rep range and set amount:
- 1 working set, 4-6 reps with 0-2 RIR
Long story short, the last 5 reps to failure are the most effective for motor unit recruitment
"Well why wouldnt you do 15 reps still youll still get the last 5 RIR"
The first 10 reps are extra fatigue for diminishing returns, just stick to 4-6 reps and 0-2 RIR
Well on this topic, ideally a majority of your sets would be unilateral movements (single leg leg extension, single arm pushdown etc) as the bilateral force deficit allows for unilateral movements to produce more force = more mechanical tension = more motor units recruited = more gains
Heres an example of an ideal tricep workout:
- Single arm tricep pushdown, 1 set, 5 reps with 1 RIR
- JM Press, 1 set, 5 reps with 1 RIR
Finally onto resting/warmups/preparation
For resting:
Rest 3-5 minutes between working sets
thats mainly it, i also wait for like a minute after my previous exercise to do my next warmup before resting for ~ 3 minutes
For warmups:
Do 1-2 reps with 80-90% weight of your working weight
this will recruit the most possible PAP (post activation potentiation) fibers possible
Finally preparation:
If working out in the morning use preworkout (I use 250mg caffeine)
+ make sure to time carbs (I start to carb load 30 minutes before workout) and bring extra carbs to gym to eat intraworkout incase of fatigue)
If working out past like 1pm I would suggest no preworkout but would still carb time
For resting:
Rest 3-5 minutes between working sets
thats mainly it, i also wait for like a minute after my previous exercise to do my next warmup before resting for ~ 3 minutes
For warmups:
Do 1-2 reps with 80-90% weight of your working weight
this will recruit the most possible PAP (post activation potentiation) fibers possible
Finally preparation:
If working out in the morning use preworkout (I use 250mg caffeine)
+ make sure to time carbs (I start to carb load 30 minutes before workout) and bring extra carbs to gym to eat intraworkout incase of fatigue)
If working out past like 1pm I would suggest no preworkout but would still carb time
Thats everything, thanks for reading
hope you get big
please rep this took 30 mins and no ai was used
If I forgot anything or got something wrong correct me
