copinglowltn
Bronze
- Joined
- May 22, 2024
- Posts
- 352
- Reputation
- 187
First of all pick a high frequency split, as hitting a muscle 1 time 3 times per week is more effective than 2 sets twice as a week as muscles go into atrophy every 48 hours. preferably full body (every other day) or upper lower. anything that rotates between 3x frequency or 3-4x. the number of sets listed correlate with the split choice as full body doing more than 1 set per muscle group (unless it’s a weakpoint) is redundant.
exercise selection
if your doing full body you want to hit a muscle 1-2RIR (reps in reserve) with one set and maybe an extra if you can recover or if it’s a weak point. you especially will want to use RIR if it’s a weak point as this will help with progressive overload.
you also want to pick stable exercises and exercises that bias the actual muscle/single joint movements, for example you only need 2 sets of leg extensions to grow a set of quads, or you only need 2 sets of preacher curls to grow your bicep, picking more stable exercises on cables/ machines will result in more motor unit recruitment and this will lead to more overall growth.
avoiding redundancy.
back- frontal plane pull/ saggital plane pull/any upper back row or kelso shrug where the scapula retracts.
chest- low to high fly/pec dec or any flat press where the arms hit 90 degrees which biases the mid pec. instead of a low to high fly you can do an incline press as long as the elbows stay tucked to help bias the upper pec
legs- 2 sets of leg extensions, 2 sets hamstring curls or 1 set and 1 set of stiff leg deadlifts or a rdl variation this will also hit spinal erectors.
biceps, 2 sets of preachers, reverse curl and or hammer curl. if doing 2 movements only do one set each
abs- anything with spinal flexion
triceps- jm press/overhead extension (1 set) and a pushdown preferably uni lateral as this will increase motor unit recruitment.
calf’s- any toe press variation where it stretches at the bottom as this is where the calf has the best leverage. (1 set)
shoulders- 1 set front raise, 0-20 degrees where the front delts have best leverage. 1 set lat raise. ONLY hit rear delts if you aren’t doing an upper back row and are doing a kelso shrug as they are hit noticeably during an upper back row.
forearms- wrist flexors and wrist extension. (1 set each)
this is probably useless to most people but i just thought id put it out there as it’s the most effective way to build muscle. “just do the heavy stuff bro”
exercise selection
if your doing full body you want to hit a muscle 1-2RIR (reps in reserve) with one set and maybe an extra if you can recover or if it’s a weak point. you especially will want to use RIR if it’s a weak point as this will help with progressive overload.
you also want to pick stable exercises and exercises that bias the actual muscle/single joint movements, for example you only need 2 sets of leg extensions to grow a set of quads, or you only need 2 sets of preacher curls to grow your bicep, picking more stable exercises on cables/ machines will result in more motor unit recruitment and this will lead to more overall growth.
avoiding redundancy.
back- frontal plane pull/ saggital plane pull/any upper back row or kelso shrug where the scapula retracts.
chest- low to high fly/pec dec or any flat press where the arms hit 90 degrees which biases the mid pec. instead of a low to high fly you can do an incline press as long as the elbows stay tucked to help bias the upper pec
legs- 2 sets of leg extensions, 2 sets hamstring curls or 1 set and 1 set of stiff leg deadlifts or a rdl variation this will also hit spinal erectors.
biceps, 2 sets of preachers, reverse curl and or hammer curl. if doing 2 movements only do one set each
abs- anything with spinal flexion
triceps- jm press/overhead extension (1 set) and a pushdown preferably uni lateral as this will increase motor unit recruitment.
calf’s- any toe press variation where it stretches at the bottom as this is where the calf has the best leverage. (1 set)
shoulders- 1 set front raise, 0-20 degrees where the front delts have best leverage. 1 set lat raise. ONLY hit rear delts if you aren’t doing an upper back row and are doing a kelso shrug as they are hit noticeably during an upper back row.
forearms- wrist flexors and wrist extension. (1 set each)
this is probably useless to most people but i just thought id put it out there as it’s the most effective way to build muscle. “just do the heavy stuff bro”
