rate split

[sphenocide]

 

[L88]

More weight less reps and its better

 

[sphenocide]

More weight less reps and its better

I train 1 rir. How many sets and reps for compound vs isolation do u recommend?

 

[L88]

I train 1 rir. How many sets and reps for compound vs isolation do u recommend?

3 sets, 1 warmup then 2 heavy sets, 6-8 reps. I also superset those sets

 

[sphenocide]

3 sets, 1 warmup then 2 heavy sets, 6-8 reps. I also superset those sets

Can’t afford to do intensifiers like supersets as im aggressively cutting, but 3 sets 6-8 for compound? How about isolations?

 

[L88]

About the same, maybe couple more reps

 

[sphenocide]

About the same, maybe couple more reps

I’ve optimised it here what do you think:
Pull ups 3x6-8

bench 5x6-8

Goblet squat 5x6-8

Bent over rows 3x6-8.

Shoulder press. 2x6-8.

Rdls. 4x6-8

Lateral raises. 2x10-12

Rear delt flys 2x10-12

Tricep press. 3x10-12

Curls. 3x10-12

Calf raises 3x10-12

 

[85/15beef]

u shouldn't be doing more than 2 sets per exercise on a fb split thats too much. also 4-10 rep range is superior at 0-2rir.

 

[sphenocide]

u shouldn't be doing more than 2 sets per exercise on a fb split thats too much. also 4-10 rep range is superior at 0-2rir.

I only train twice a week, does this still apply

 

[L88]

I’ve optimised it here what do you think:
Pull ups 3x6-8

bench 5x6-8

Goblet squat 5x6-8

Bent over rows 3x6-8.

Shoulder press. 2x6-8.

Rdls. 4x6-8

Lateral raises. 2x10-12

Rear delt flys 2x10-12

Tricep press. 3x10-12

Curls. 3x10-12

Calf raises 3x10-12

Looks good but 5 sets bench??

 

[sphenocide]

Looks good but 5 sets bench??

I only train 2x week so that’s only 10 sets for chest, should I do less?

 

[L88]

I only train 2x week so that’s only 10 sets for chest, should I do less?

Yeah 5 sets is too much i think, better to do 2-3 heavy sets if u wanna get stronger

 

[brootaldude]

I only train 2x week so that’s only 10 sets for chest, should I do less?

most if not all people can’t recover from 5 sets in 2-3 days. it’s better to either do U/L OR A/P to get 2- times frequency while if you really need hit the “10 sets a week” but frequency>volume

 

[85/15beef]

I only train twice a week, does this still apply

if u only train twice a week 2x to failure on each exercise would be more optimal so 0 rir. still 2 sets each 4-10 range. do u go to an actual gym? if so ill give u more optimal exercises