e.skimo
Caped Crusader of Mumbai
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I made a post a couple weeks back on an updated scientifically-backed gymcel guide. In that guide I also stated that a 4 day upper/lower or a 3 day full body split is most likely the best split for most people.
Today I'll be dropping what I think is the most efficient split for lazy people that will provide maximum gains.
JFL at gymcels who are going to the gym more than 4 days of the week, you won't see any better progress. WORSE if anything.
Everything will be in the 4-8 rep range, and taken to failure or 1 rep shy of it. And every exercise is ONE set.
Monday lift, tuesday rest, wednesday lift, thursday rest, friday lift, saturday rest, sunday rest
And before you ask yes it is enough volume. Frequency matters WAY more than volume. It's almost impossible to not do enough if you're training 3x a week. It's actually way easier to do TOO MUCH.
The way you prioritise different muscles in this split is change the sequencing of it. The earlier you do an exercise, the better stimulus you will get for that muscle since you're less fatigued.
Try it for a couple weeks and your progressive overload will blow up. Keep in mind the rate of your progressive overload is really the only you're going to be able to track progress short term.
Alternatively, take roids and not worry about any of this stuff.
Today I'll be dropping what I think is the most efficient split for lazy people that will provide maximum gains.
JFL at gymcels who are going to the gym more than 4 days of the week, you won't see any better progress. WORSE if anything.
Everything will be in the 4-8 rep range, and taken to failure or 1 rep shy of it. And every exercise is ONE set.
- A bicep curl of your choice, imo the freeweight preacher curl is the best
- Any tricep pushdown, I like the v-bar attachment
- Shoulder press in the frontal plane
- Lat pulldown (wide grip)
- A kelso shrug or a chest supported row with flared elbows
- Any chest movement of your choice
- A seated or lying hamstring curl
Monday lift, tuesday rest, wednesday lift, thursday rest, friday lift, saturday rest, sunday rest
And before you ask yes it is enough volume. Frequency matters WAY more than volume. It's almost impossible to not do enough if you're training 3x a week. It's actually way easier to do TOO MUCH.
The way you prioritise different muscles in this split is change the sequencing of it. The earlier you do an exercise, the better stimulus you will get for that muscle since you're less fatigued.
Try it for a couple weeks and your progressive overload will blow up. Keep in mind the rate of your progressive overload is really the only you're going to be able to track progress short term.
Alternatively, take roids and not worry about any of this stuff.
