How many lifting days do you have per week? What does your routine look like?

[neverquit2012]

this is interesting. Are you not a fan of traditional squats?

Did them all throughout highschool and early college. Ended up having two hip surgeries to repair torn labrums and repair impingment. My surgeon is the team Doc for the Dallas Cowboys and Stars and said back squatting with my bone structure wasn't the best option. He said deadlifts were fine and so were front squats. I've found front squats feel much better overall on my 6 ft 7 frame.

Front squats take care of my quads. Deadlifts take care of my glutes/hams.

[JamesA1990]

Mine currently


Day 1: squats, bench
Day 2: board press, deadlift
Rest
Day 3: front squats, deficit deadlift, bench
Day 4: Bench

[rwd84]

full body 3-4 times a week:

back squats (high intensity, low volume)
deficit RDL (low intensity, high volume)
overhead press
weighted pull ups
off
snatch grip deadlift (moderate intensity)
back pause squats (moderate intensity, high volume)
incline db press
db rows
off
conventional deadlift (high intensity)
front squat (low, high volume)
pull ups
push press
off
off
cardio and core work on off days.

[mCheech]

3 days wk alternate upper lower. Im gonna experiment with adding in an extra arm day using BFR training.

[nosirrahx]

Day 1 : incline bench + squat + at least 1 triceps exercise + optional curl variation
Day 2 : shrugs + minimum of 2 pulling exercises + minimum of 2 rowing exercises + at least 1 curl variation + optional triceps exercise
Day 3 : flat bench + squat + 1 triceps exercise + reverse flys on pecdeck + cable pull aparts (low to high)
Day 4 : minimum of 2 pulling exercises + minimum of 2 rowing exercises + at least 1 curl variation + optional triceps exercise
Day 5 : close grip bench + squat + at least 1 triceps exercise + optional curl variation
Day 6 : shrugs + OPH + shoulder lateral machine + reverse flys on pecdeck + cable pull aparts (low to high)
Day 7 : video games

Most sets are ramping set ending in 1 heavy working set but taking 4 to 6 sets getting there. Shrugs are 3 heavy sets and squat is 3X5 3 days a week.

Notes:

curl variations can be : CC drop set, cable preacher curls, reverse curls or rope hammers
triceps variations can be : double/single rope/bar/handle cable press down, V grip overhead cable extension, dumbbell skull crushers or machine unilateral hammer press downs

Also ever day is back day so on non-back days I still hit either 1 pulling movement or 1 rowing movement

Herniated disk so no DL for now. I restarted them last fall and my back went out so for now at least they are a no go.

BTW, if you have never tried cable pull aparts with a "starting low to ending high" movement you should give them a go. I only recently added them and the burn in both my side and rear delts is pretty amazing. Great finisher to walk out of the gym in maximum pump mode.

[gymhbu]

Did them all throughout highschool and early college. Ended up having two hip surgeries to repair torn labrums and repair impingment. My surgeon is the team Doc for the Dallas Cowboys and Stars and said back squatting with my bone structure wasn't the best option. He said deadlifts were fine and so were front squats. I've found front squats feel much better overall on my 6 ft 7 frame.

Front squats take care of my quads. Deadlifts take care of my glutes/hams.

wordman hell yeah lifting is dangerous stuff not gonna lie stay healthy and keep getting those gains brother!

[nyknicks500]

full body 3-4 times a week:

back squats (high intensity, low volume)
deficit RDL (low intensity, high volume)
overhead press
weighted pull ups
off
snatch grip deadlift (moderate intensity)
back pause squats (moderate intensity, high volume)
incline db press
db rows
off
conventional deadlift (high intensity)
front squat (low, high volume)
pull ups
push press
off
off
cardio and core work on off days.

Hmm. I've never really done full body.

[HumanAbstract]

Push (Mid Chest Emphasis)
Legs
Pull (Deadlift Emphasis)
Rest / Cardio
Push (Upper Chest Emphasis
Legs
Pull (Pullup Emphasis)
Rest


Rotate 5x5 for Bench Press, Deadlift, and Squat every week. Abs at the end of either Leg / Pull day 2x a week dependent on where my 5x5 falls.

[PotatoLane]

Push
Pull
Legs
Push
Pull
Legs
Off

It's been studied that for nattys the first 3 sets contribute the most to growth, and each set after becomes less important as growth has already been triggered and you can't "trigger it more". For non nattys everything goes out the window, especially considering you grow faster on gear NOT WORKING OUT vs a natty with a full routine and the same diet. Easy mode, don't trust their advice.

So if you're natty on a 5 day split you are recovering in about 2-3 days and then wasting the next 4 waiting to hit that muscle again. Poverty. You could grow twice as fast PPL x2 if volume stays at about 4 sets.

Mean hypertrophy effect size for single vs. multiple sets per exercise. Data are presented as means 6 SE. *Significant difference from 1 set per exercise (p <0.05).

There was no significant difference between 2-3 sets per exercise and 4-6 sets per exercise (difference = 0.10 +/- 0.10; CI: -0.09, 0.30; p = 0.29).
There was a tendency for increasing ESs for an increasing number of sets (0.24 for 1 set, 0.34 for 2-3 sets, and 0.44 for 4-6 sets). Sensitivity analysis revealed no highly influential studies that affected the magnitude of the observed differences, but one study did slightly influence the level of significance and CI width. No evidence of publication bias was observed. In conclusion, multiple sets are associated with 40% greater hypertrophy-related ESs than 1 set, in both trained and untrained subjects.

http://www.begin2dig.com/2010/04/hyp...day-1-and.html

[nyknicks500]

Push
Pull
Legs
Push
Pull
Legs
Off

It's been studied that for nattys the first 3 sets contribute the most to growth, and each set after becomes less important as growth has already been triggered and you can't "trigger it more". For non nattys everything goes out the window, especially considering you grow faster on gear NOT WORKING OUT vs a natty with a full routine and the same diet. Easy mode, don't trust their advice.

So if you're natty on a 5 day split you are recovering in about 2-3 days and then wasting the next 4 waiting to hit that muscle again. Poverty. You could grow twice as fast PPL x2 if volume stays at about 4 sets.





http://www.begin2dig.com/2010/04/hyp...day-1-and.html

This is why I gravitate toward upper/lower splits.

[DeadlyStriker]

Push
Pull
Legs
Push
Pull
Legs
Off

It's been studied that for nattys the first 3 sets contribute the most to growth, and each set after becomes less important as growth has already been triggered and you can't "trigger it more". For non nattys everything goes out the window, especially considering you grow faster on gear NOT WORKING OUT vs a natty with a full routine and the same diet. Easy mode, don't trust their advice.

So if you're natty on a 5 day split you are recovering in about 2-3 days and then wasting the next 4 waiting to hit that muscle again. Poverty. You could grow twice as fast PPL x2 if volume stays at about 4 sets.





http://www.begin2dig.com/2010/04/hyp...day-1-and.html

Everyone is different. Science points to full body 3x a week as the best for strength gains. Yet most of the strongest people don't do that.

There are basic principles to follow.

1. Volume
2. Frequency
3. Intensity

Then there is the individuals MRV. Pretty much what they can handle for the respective body part without over-training.

The rest boils down to what works for them. Someone could walk up to me and tell me that 3x a week is the best split for the best results, and I wouldn't do it. I have tried it. Doesn't work for me that well. 6 days a week and 4 days a week are the two splits I have used that I had made major gains on. Both are completely different.

Science just gives you insight into something. It isn't set in stone. You shouldn't change something just because 1 or a couple studies point towards something. Do what works for you, what you like to do, and then you will be fine.

Science would say that the way Jesse Norris trains and the way Pete Rubish trains is not ideal. Yet the two are some of the strongest on the planet. AND they both train COMPLETELY DIFFERENT from one another. Pete is training twice a week right now. Jesse trains 6 times a week. **** science

[PathToSage]

Been running that fierce five but probably gonna switch to candito's linear program to switch up the training style a bit

[zebraman12]

7x a week

Chest
Back
Shoulders
Arms
Legs
Chest
Back
Shoulders
Arms
Legs
Chest
Back
Shoulders
Arms
Legs

Repeat until you go on vacation or get sick

Basically this. Except I go in 2-3 a week for two-a-days and lift high rep/intensity the same muscle group I did earlier that day.

[PotatoLane]

Everyone is different. Science points to full body 3x a week as the best for strength gains. Yet most of the strongest people don't do that.

There are basic principles to follow.

1. Volume
2. Frequency
3. Intensity

Then there is the individuals MRV. Pretty much what they can handle for the respective body part without over-training.

The rest boils down to what works for them. Someone could walk up to me and tell me that 3x a week is the best split for the best results, and I wouldn't do it. I have tried it. Doesn't work for me that well. 6 days a week and 4 days a week are the two splits I have used that I had made major gains on. Both are completely different.

Science just gives you insight into something. It isn't set in stone. You shouldn't change something just because 1 or a couple studies point towards something. Do what works for you, what you like to do, and then you will be fine.

Science would say that the way Jesse Norris trains and the way Pete Rubish trains is not ideal. Yet the two are some of the strongest on the planet. AND they both train COMPLETELY DIFFERENT from one another. Pete is training twice a week right now. Jesse trains 6 times a week. **** science

Things change a lot when substances are introduced. Growth and recovery times are completely different. Your physiology pretty much changes. You are right to say that studies on natural subjects with normal hormone levels can sometimes be ignored, especially when you are not a natural subject with normal hormone levels.

[nyknicks500]

Things change a lot when substances are introduced. Growth and recovery times are completely different. Your physiology pretty much changes. You are right to say that studies on natural subjects with normal hormone levels can sometimes be ignored, especially when you are not a natural subject with normal hormone levels.

Bingo.

[ATT82121]

Arms (tris mostly but secondly bis) overpower the rest of my body whereas my legs could use some concentration hence my routine is

Legs
Shoulders/abs/neck
Back/bis
Chest/forearm/tris
Legs
Rest
Rest

[nyknicks500]

Arms (tris mostly but secondly bis) overpower the rest of my body whereas my legs could use some concentration hence my routine is

Legs
Shoulders/abs/neck
Back/bis
Chest/forearm/tris
Legs
Rest
Rest

Why not do legs 1st and 3rd or 4th instead of doing them two sessions in a row?