RATE MY GYM ROUTINE

[Vidales]

So,
I adopted an exercise routine that I saw on YouTube, and as I progressed in my training and with support from the forum (Mostly in , I made some small changes to optimize the time invested (I don't want to spend 4 hours in the gym) and help me achieve an aesthetic body.

The routine consists of a Split Routine - Upper/Lower, and on leg day, I will do accessory exercises for the upper body. Without further ado, here is the routine.

Monday - Thursday (Upper Body)​

Excersise​	Series​	Reps​	Rest​
Dumbell Shoulder Press + Pull - Up​	3​	Until failure​	Rest for 180 seconds between these exercises​
T-bar Row + Incline Bench Press​	3​	Until failure​	Rest for 180 seconds between these exercises​
Overhead Cable Triceps Extension + Two Arm Cable Lateral Raises​	3 and 4​	Until failure​	Rest for 180 seconds between these exercises​
Dumbell Bicep Curl + Machine Reverse Fly​	3​	Until failure​	Rest for 180 seconds between these exercises​
Reeves Shrugs + Dips​	2​	Until failure​	Rest for 180 seconds between these exercises ​

Tuesday - Friday (Lower Body)​

Excersice​	Sets​	Reps​	Rest​
Machine Leg Press + Dumbell Wrist Curl (Palm down and up) ​	3​	Until Failure​	Rest for 180 seconds between these exercises, except for the forearm exercises, I perform these two without rest (as if it were a single exercise). ​
Machine Seated Leg Curl + Machine Leg Curl ​	3​	Until Failure​	Rest for 180 seconds between these exercises ​
Hip Thrust + Calf Raises ​	3​	Until Failure​	Rest for 180 seconds between these exercises ​
Neck Flexion + Neck Extension​	3​	Until Failure​	I perform the two exercises first, and then take the rest.​
Neck Lateral Flexion (Left and Right)​	3​	Until Failure​	I perform the two exercises first, and then take the rest.​

This is currently my training routine,
I would be happy to receive recommendations or critiques. Feel free to ask any questions you may have.

Goodbye, boyos.

 

[rolex]

I suggest you to use 3 different trainings:

A - Chest, Triceps and Shoulders
B - Back and Biceps
C - Leg

 

[Roamer]

I suggest you to use 3 different trainings:

A - Chest, Triceps and Shoulders
B - Back and Biceps
C - Leg

thats the bro split.
i like it cus its just effective and simple. which is how gym should be for the most part imo

 

[Vidales]

I suggest you to use 3 different trainings:

A - Chest, Triceps and Shoulders
B - Back and Biceps
C - Leg

Can you help me with a good routine of this type that you consider effective?

 

[Roamer]

Can you help me with a good routine of this type that you consider effective?

your avi is your goal look?

 

[Clown Show]

Trash.

 

[Kama]

You might not need to hit forearms or biceps and triceps every time you do upper body if you’re doing the chest and back with intensity two times a week. Overworking these muscle might keep the back and chest development lagging. These muscles grow with compound movements targeting back and chest if you go heavy enough.
You’re missing abs, gotta do abs and some core exercises to keep your midsection in check, especially lower abs.
Also, you don’t need to go until failure with every set, muscles will respond if you go till 60- 80% 1 rep max for 5 to 10 reps for big muscles like lats/traps and quads and chest, and go for failure with high rep count only for shoulders, arms/forearms, abs and calves. But keep in mind keeping time under tension principle with mind muscle connection throughout the sets is more important than going to failure, where you start cheating and losing the control on your form.

 

[Kama]

Also the idea of super-setting is to work the antagonists together so one is resting and actively stretching while the other is getting worked but they are used to done with shorter rest periods like 40 to 90 seconds. It takes approx 30 sec for the atp to be replenished for aerobic respiration metabolic pathway, waiting too much longer is unnecessary and not conducive to muscle hypertrophy. You’re giving like >5 mins rest between hitting the same muscle group with 2nd and 3rd set, which is too long. Also, you’re missing warm up sets.

 

[Apex6]

never understood why people rest for so long, your wasting time in gym + a quick google search shows 30-90s is best for hypertrophy

 

[VenatorLuparius]

3 sets maximum is retarded, you're only getting warmed up at 3 sets. Raise that number to 6 sets for the main exercice and 4 sets for the following ones.

180 seconds is 3 minutes: it's way too much, unless you're doing heavy compound exercises like bench press, deadlift or squat that demolish your nervous systems you shouldn't wait that long between each set.

 

[Vidales]

your avi is your goal look?

I aspire to resemble a real physique, like that of @Arborist or @Prettyboy

 

[Vidales]

Trash.

why?

 

[Vidales]

You might not need to hit forearms or biceps and triceps every time you do upper body if you’re doing the chest and back with intensity two times a week. Overworking these muscle might keep the back and chest development lagging. These muscles grow with compound movements targeting back and chest if you go heavy enough.
You’re missing abs, gotta do abs and some core exercises to keep your midsection in check, especially lower abs.
Also, you don’t need to go until failure with every set, muscles will respond if you go till 60- 80% 1 rep max for 5 to 10 reps for big muscles like lats/traps and quads and chest, and go for failure with high rep count only for shoulders, arms/forearms, abs and calves. But keep in mind keeping time under tension principle with mind muscle connection throughout the sets is more important than going to failure, where you start cheating and losing the control on your form.

Great advice, but I didn't fully understand reaching failure with high rep in shoulders exercises. Could you explain it to me better?

Also the idea of super-setting is to work the antagonists together so one is resting and actively stretching while the other is getting worked but they are used to done with shorter rest periods like 40 to 90 seconds. It takes approx 30 sec for the atp to be replenished for aerobic respiration metabolic pathway, waiting too much longer is unnecessary and not conducive to muscle hypertrophy. You’re giving like >5 mins rest between hitting the same muscle group with 2nd and 3rd set, which is too long. Also, you’re missing warm up sets.

Noted, I reduced the rest time between compound exercises to 90 seconds, and to 60 seconds for isolation exercises.

What do you mean by warm-up sets?

 

[Vidales]

never understood why people rest for so long, your wasting time in gym + a quick google search shows 30-90s is best for hypertrophy

I did a quick search, and you're right. I will make a note of it in my training.

 

[Vidales]

3 sets maximum is retarded, you're only getting warmed up at 3 sets. Raise that number to 6 sets for the main exercice and 4 sets for the following ones.

180 seconds is 3 minutes: it's way too much, unless you're doing heavy compound exercises like bench press, deadlift or squat that demolish your nervous systems you shouldn't wait that long between each set.

With the reduction of rest times, I have more time to implement more sets (I will try the sets you recommended).

Thank you.

 

[zharupodrugu]

I would split push and pull. Compound supersets are too taxing especially to failure so u wouldnt get much from both.
Weighted pull ups are depleting all adenosine triphosphate from the body. So i wouldn't go to failure unless u want to rest for 5 minutes so ATP will have enough time to resynthesize.

 

[Kama]

Great advice, but I didn't fully understand reaching failure with high rep in shoulders exercises. Could you explain it to me better?


Noted, I reduced the rest time between compound exercises to 90 seconds, and to 60 seconds for isolation exercises.

What do you mean by warm-up sets?

Body has fast twitch and slow twitch muscle fibers. Most of the fast twitch muscles are super strong and explosive and use anaerobic atp energy and tire quickly but replenish quickly. The slow twitch ones use aerobic respiration atp energy more and don’t tire as fast and but not as explosive. Think of this, when you are hanging from a bar, your wrist and forearms get tired before your back but after 30 sec you can do another set. The whole point of breaking down exercises into set is to give just enough time to get the fast twitch accessory muscles enough time to recover but not enough time for the larger slow twitch muscles to completely relax back to normal. Now, if you want target these fast twitch accessory muscle groups that recover so fast, would you not want to high reps, low rest period, otherwise they won’t get stress.
The warm up is crucial to oxygenate the muscle, visualize/practice correct form and form mind muscle connection with lower weight before ramp up. Just doing 1 set at 40-60% 1 rep max before actual full on set is crucial. Pulled and torn muscles and improper form and herniated discs and torn ligaments happen because people ignore warning up.

 

[Vidales]

Body has fast twitch and slow twitch muscle fibers. Most of the fast twitch muscles are super strong and explosive and use anaerobic atp energy and tire quickly but replenish quickly. The slow twitch ones use aerobic respiration atp energy more and don’t tire as fast and but not as explosive. Think of this, when you are hanging from a bar, your wrist and forearms get tired before your back but after 30 sec you can do another set. The whole point of breaking down exercises into set is to give just enough time to get the fast twitch accessory muscles enough time to recover but not enough time for the larger slow twitch muscles to completely relax back to normal. Now, if you want target these fast twitch accessory muscle groups that recover so fast, would you not want to high reps, low rest period, otherwise they won’t get stress.
The warm up is crucial to oxygenate the muscle, visualize/practice correct form and form mind muscle connection with lower weight before ramp up. Just doing 1 set at 40-60% 1 rep max before actual full on set is crucial. Pulled and torn muscles and improper form and herniated discs and torn ligaments happen because people ignore warning up.

very good information and explanation, thanks for taking the time to answer my question

 

[thecel]

Shit routine. Not enough upper body frequency.

Daily Reminder If You Run an Upper/Lower Gym Split

Half of your program doesn’t fucking matter. Upper/Lower gymcel program: Monday: Upper Tuesday: Lower Thursday: Upper Friday: Lower What it is in reality: Monday: Gymmaxing Day Tuesday: Cope Day Thursday: Gymmaxing Day Friday: Cope Day

looksmax.org

 

[cytoplasm]

never understood why people rest for so long, your wasting time in gym + a quick google search shows 30-90s is best for hypertrophy

No retard. You're just gonna do shitty sets since youre gonna be fatigued