Science based easy layout

[AscendA]

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

 

[anonym20000]

just do FBEOD and don't train legs and use a bit higher volume than you stated. like 10 weekly sets per muscle and CNS fatigue will be lower when you dont train lower body.

 

[anonym20000]

and more back work. you basically have 2 weekly sets for entire upper back. Back is just so large you should devide it up. 2x wide grip pulldown, 2x narrow grip row, 3x kelso shrug 3x rear delt fly

 

[Arsiz]

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

different muscles need different volumes because of muscle tears recovery but it's not too much plus telling a beginner to do max 6 reps is crazy especially beginners should do more reps cuz they just gon cheat with 4-6 reps

 

[AscendA]

different muscles need different volumes because of muscle tears recovery but it's not too much plus telling a beginner to do max 6 reps is crazy especially beginners should do more reps cuz they just gon cheat with 4-6

If you get your volume right you shouldn’t need more than max 1-2 days of recovery for a healthy person , and muscle tears are not the inducing signal of hypertrophy is the message that should be got across

 

[Arsiz]

If you get your volume right you shouldn’t need more than max 1-2 days of recovery for a healthy person , and muscle tears are not the inducing signal of hypertrophy is the message that should be got across

yea no shit they aren't i never said they are but they need to be recovered before u can train a specific muscle again for example biceps won't recover fast enough to do 2+ sets every other day

 

[AscendA]

just do FBEOD and don't train legs and use a bit higher volume than you stated. like 10 weekly sets per muscle and CNS fatigue will be lower when you dont train lower body.

FBEOD is the most boring split known to man depression maxxing

 

[AscendA]

yea no shit they aren't i never said they are but they need to be recovered before u can train a specific muscle again for example biceps won't recover fast enough to do 2+ sets every other day

than just do one set bro the logics pointed in your face … and muscle recovery disparity is minimal difference if trained low volume …

 

[Nardicus101]

Triceps
2 x pushdown
1 x overhead

I would replace push down with uni lateral single hand cable cross over!!!!

WHY? :

This is because Single had movement usually = more MUR (Motor unit recuirtment) meaning it is easier to progressively overload in the moment thus causing hypertrophy, not saying your is bad but rather this is better.
(You basically have more energy in your body instead of distributing that energy into both hands pushing down, why not allocate all the energy to one hand pushing down thus causing you to push more weight which means more gains)

AND another thing I will say about this is also, Single hand cable cross over hit all three heads with the long head of the tricep being biased.
(This is very ideal because most of your arm is made up of the long head tricep thus when you progress in this movement your going to get bigger arms that are more likely to fill out a shirt which is a W) and why would you not want to bias the bigger part of the arm that going to end up filling your shirt out ??)

And another thing I noticed what you said is that you recommended the tricep push down and the overhead press ???
You do realize these bias the same heads of the tricep right ? This it jus me being neat picky and pointing out some of the thing you listed there is more I could point out as well

as far as biceps the routine for them is perfect, and the rep range and sets you have listed are perfect as well so that good, workout selection is going to play a bigger ROLE than the split itself so I feel you should also added that people prioritize machines as there easier to progress without form breakdown unlike free weights ex;(bench, dumbbell press ,etc.)

overall a 6.5/10 thread!!!!!!
{which is okay for a grey}

 

[Nardicus101]

BUMP

 

[criss]

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

flat press and incline press same day
js do peck deck and incline
triceps do pushdown and dips/jm press
reverse peck deck, lat raise for shoulders.
biceps are valid, switch hammer with incline curl or any curl on UPPER b or a
rest is good tho