AscendA
Iron
- Joined
- Nov 3, 2025
- Posts
- 3
- Reputation
- 1
Right I’m not here to argue just to provide a evidenced based easy guide for new gym guys to help
1. Upper / lower easiest split to follow (4 times a week)
2. You minimally want to hit every muscle 6 sets per week for optimal growth (no different muscles do not need different volumes)
3. Upper example (let me know if you want lower)
Chest
- 2x flat
- 1 x incline
Back
- 2 x pulldown
- 1 x row (traps rear delts and rhomboids)
Shoulders
1 x overhead press (already trained front delt in presses)
3 x lateral raise
Biceps
2 x preacher
1 x hammer curl
Triceps
2 x pushdown
1 x overhead
That’s fucking it … just do it for a few months … your other lagging groups like rear delts and traps will be trained during your hinge movement in legs it works … just progressively increase the weight
HERES HOW TO KNOW WHEN TO PROGRESS
- standard form every rep no swinging and cheating (you may lift more but you look like a muppet and you don’t gain anything as muscle not experiencing mechanical tension)
- 4 x 6 reps EVERY SET … if you get below 4 drop weight … between 4 or 5 or 6 stay at weight… more than 6 increase by a sensible amount
1. Upper / lower easiest split to follow (4 times a week)
2. You minimally want to hit every muscle 6 sets per week for optimal growth (no different muscles do not need different volumes)
3. Upper example (let me know if you want lower)
Chest
- 2x flat
- 1 x incline
Back
- 2 x pulldown
- 1 x row (traps rear delts and rhomboids)
Shoulders
1 x overhead press (already trained front delt in presses)
3 x lateral raise
Biceps
2 x preacher
1 x hammer curl
Triceps
2 x pushdown
1 x overhead
That’s fucking it … just do it for a few months … your other lagging groups like rear delts and traps will be trained during your hinge movement in legs it works … just progressively increase the weight
HERES HOW TO KNOW WHEN TO PROGRESS
- standard form every rep no swinging and cheating (you may lift more but you look like a muppet and you don’t gain anything as muscle not experiencing mechanical tension)
- 4 x 6 reps EVERY SET … if you get below 4 drop weight … between 4 or 5 or 6 stay at weight… more than 6 increase by a sensible amount
