Muscular Strength

[Ady20]

Hi there guys.

I want to start the program of push pull legs from muscular strength - scott herman fitness but I am worried a bit about the number of sets? For example today's routine has 39 sets in it?

It looks like this (i can share it because this one is free)
barbell press - 6 sets
seated dumbbell shoulder press - 4 sets
dumbbell skull crusher - 4 sets
low-to-high cable fly - 5 sets
v-bar pushdown - 5 sets
incline dumbbell rear fly - 5 sets
ab pulldown - 5 sets
deep crunch/decline crunch - 5 sets

What do you guys think? Is it too much? Or are his programs actually good? I am asking this because so far I only trained by bro splits (or how they are called lol). I mean I focused 1 main muscle group/workout.

Thank you guys.

[Squid24]

The other 2 days seem like cardio tho...not really a typical PPL. Plus, you can always do less sets.....just to get used to his program

[Ady20]

The other 2 days are some kind of cardio. I thought to eliminate them and just do push,pull,legs REST and again push,pull,legs.
But the amount of sets are pretty huge.
I usually do for example 12-13 sets of chest with 6-8 sets of triceps, and that's a workout for a hardgainer like me, and I DO get muscle soreness after a workout like this.

[Squid24]

The other 2 days are some kind of cardio. I thought to eliminate them and just do push,pull,legs REST and again push,pull,legs.
But the amount of sets are pretty huge.
I usually do for example 12-13 sets of chest with 6-8 sets of triceps, and that's a workout for a hardgainer like me, and I DO get muscle soreness after a workout like this.

I downloaded that program and was disappointed in it...but, like you, I dropped the cardio stuff..and lowered the sets to fit my time line for gym time....

[WolfRose7]

Try this OP
https://www.google.com/url?sa=t&sour...v8ODwzHMjfLj26

Yes its a download link. No its not dodgy.
If anyone doesn't like it just Google Candito linear program or Candito free programs

[ECGordyn]

Try this OP
https://www.google.com/url?sa=t&sour...v8ODwzHMjfLj26

Yes its a download link. No its not dodgy.
If anyone doesn't like it just Google Candito linear program or Candito free programs

+1 Candito programs. Wolf's link is clean but if you want the direct website:
canditotraininhq.com
Also:
stronglifts5x5.com

[Ady20]

Hi there guys. I have spent the last couple days trying to make a workout program on Candito's. Can you please tell me if it is good what I made?
My main concern is if I am working every muscle group twice a week? I want to add that I am a hardgainer, and I always trained 1 muscle group/week using the bro-splits lol.

Monday - Heavy Lower

Squats - 3 sets x 6 reps
Deadlift - 2 sets x 6 reps
Leg Curl or Lunges - 3 sets x 8-12 reps
Front squats - 3 sets x 8-12 reps
Hamstring Curls - 2 sets x 8-12 reps


Tuesday - Heavy Upper

Bench Press - 3 sets x 6 reps
Barbell Row - 3 sets x 6 reps
Seated barbell press - 1 set x 6
Pull-up - 1 set x 6 reps
Barbell Bicep Curl - 3 sets x 8-12 reps
EZ bar Tricep Extension- 3 sets x 8-12 reps


Thursday - Hypertrophy Lower

Squat - 5 sets x 8 reps
Stiff Legged Deadlift - 3 sets x 8 reps
Hamstring Curl - 3 sets x 12 reps
Calf Raise - 5 sets x 15 reps
Lunges/Drop Lunges/Db Front Squat - 4 sets x 8-12 reps
Barbell Hip Thrust - 4 sets x 8-12 reps
Hip Band Ladder Finisher (abductors) - 1 or 2 sets x 10 reps


Friday - Hypertrophy Upper

Chest Press (flat) - 4 sets x 8 reps
Incline Chest Press - 4 sets x 8 reps
Dumbbell Row - 4 sets x 8 reps
Pull-up - 4 sets x 8 reps
Tricep Dips - 3 sets x 10 reps
Barbell Bicep Curls - 3 sets x 10 reps
Barbell shrugs for traps - 4 sets x 8-12 reps
Seated Barbell Press - 4 sets x 8-12 reps

Can you please tell me if this program is good. I am mostly worried if I am training the biceps/triceps well enough and I am worried if I am training all the shoulder muscles.

Thank you for your help guys.

[n64bomb]

No such thing as a hardgainer. Just someone who doesn't eat enough.

[RapidFail]

No such thing as a hardgainer. Just someone who doesn't eat enough.

Depends on how you define 'hardgainer'. Of course everyone can build muscle, but genetics can vary hugely. Some guys only have to look at weights (exaggeration) and they grow, while others have to work much harder for much less results.

[LukeEverhart]

No such thing as a hardgainer. Just someone who doesn't eat enough.

Yes, there most certainly is. Some of us, I was lucky in this regard, put on muscle at the upper rate of Lyle McDonald's et al natural progression schedule (20#+ in 1st year without losing visible abs). Some will do everything just as intensely and meticulously and do well to finish that 1st year up just 10-12# of net muscle. It's not their eating, it's the vast spectrum of human physiology.
Eating more than a few hundred calories over maintenance per day will not accelerate your muscle gains; it'll just pork you up.
Unlike fat which is 3500 calories, muscle is only 700 calories in the same energy release burn tests. Even factoring in all the metabolic processes of building muscle, at most it takes 3x that in caloric surplus per pound. So the caloric needs over maintenance for the actual muscle itself is, for a 1/2 LB a week growth (not quite upper natural beginner growth potential but close), +150/day.
Factor in a bit of additional to handle the hard to measure temporary boost in metabolic rate from training itself and about +300/day is roughly the upper ceiling of necessary surplus for 2# a month muscle growth. More will fill out your shirt faster but it won't be actual muscle and you'll be in for a disappointing surprise when you cut.

[WolfRose7]

Hi there guys. I have spent the last couple days trying to make a workout program on Candito's. Can you please tell me if it is good what I made?
My main concern is if I am working every muscle group twice a week? I want to add that I am a hardgainer, and I always trained 1 muscle group/week using the bro-splits lol.

Monday - Heavy Lower

Squats - 3 sets x 6 reps
Deadlift - 2 sets x 6 reps
Leg Curl or Lunges - 3 sets x 8-12 reps
Front squats - 3 sets x 8-12 reps
Hamstring Curls - 2 sets x 8-12 reps



Tuesday - Heavy Upper

Bench Press - 3 sets x 6 reps
Barbell Row - 3 sets x 6 reps
Seated barbell press - 1 set x 6
Pull-up - 1 set x 6 reps
Barbell Bicep Curl - 3 sets x 8-12 reps
EZ bar Tricep Extension- 3 sets x 8-12 reps


Thursday - Hypertrophy Lower

Squat - 5 sets x 8 reps
Stiff Legged Deadlift - 3 sets x 8 reps
Hamstring Curl - 3 sets x 12 reps
Calf Raise - 5 sets x 15 reps
Lunges/Drop Lunges/Db Front Squat - 4 sets x 8-12 reps
Barbell Hip Thrust - 4 sets x 8-12 reps
Hip Band Ladder Finisher (abductors) - 1 or 2 sets x 10 reps


Friday - Hypertrophy Upper

Chest Press (flat) - 4 sets x 8 reps
Incline Chest Press - 4 sets x 8 reps
Dumbbell Row - 4 sets x 8 reps
Pull-up - 4 sets x 8 reps
Tricep Dips - 3 sets x 10 reps
Barbell Bicep Curls - 3 sets x 10 reps
Barbell shrugs for traps - 4 sets x 8-12 reps
Seated Barbell Press - 4 sets x 8-12 reps

Can you please tell me if this program is good. I am mostly worried if I am training the biceps/triceps well enough and I am worried if I am training all the shoulder muscles.

Thank you for your help guys.

Sorry for late reply,

Front Squats might be a bit too taxing for an accessory , I'd favour leg press there instead.

Why is Press seated?

Also not a critique but advice , for the 1 set lifts (OHP and Pull ups), do ramping sets, i.e 40lbs x 6, 45lbs x 6, 50lbs x 6

[LukeEverhart]

Hi there guys. I have spent the last couple days trying to make a workout program on Candito's. Can you please tell me if it is good what I made?
My main concern is if I am working every muscle group twice a week? I want to add that I am a hardgainer, and I always trained 1 muscle group/week using the bro-splits lol.

Monday - Heavy Lower

Squats - 3 sets x 6 reps
Deadlift - 2 sets x 6 reps
Leg Curl or Lunges - 3 sets x 8-12 reps
Front squats - 3 sets x 8-12 reps
Hamstring Curls - 2 sets x 8-12 reps


Tuesday - Heavy Upper

Bench Press - 3 sets x 6 reps
Barbell Row - 3 sets x 6 reps
Seated barbell press - 1 set x 6
Pull-up - 1 set x 6 reps
Barbell Bicep Curl - 3 sets x 8-12 reps
EZ bar Tricep Extension- 3 sets x 8-12 reps


Thursday - Hypertrophy Lower

Squat - 5 sets x 8 reps
Stiff Legged Deadlift - 3 sets x 8 reps
Hamstring Curl - 3 sets x 12 reps
Calf Raise - 5 sets x 15 reps
Lunges/Drop Lunges/Db Front Squat - 4 sets x 8-12 reps
Barbell Hip Thrust - 4 sets x 8-12 reps
Hip Band Ladder Finisher (abductors) - 1 or 2 sets x 10 reps


Friday - Hypertrophy Upper

Chest Press (flat) - 4 sets x 8 reps
Incline Chest Press - 4 sets x 8 reps
Dumbbell Row - 4 sets x 8 reps
Pull-up - 4 sets x 8 reps
Tricep Dips - 3 sets x 10 reps
Barbell Bicep Curls - 3 sets x 10 reps
Barbell shrugs for traps - 4 sets x 8-12 reps
Seated Barbell Press - 4 sets x 8-12 reps

Can you please tell me if this program is good. I am mostly worried if I am training the biceps/triceps well enough and I am worried if I am training all the shoulder muscles.

Thank you for your help guys.

I generally like the program. I agree with another poster that at your level & that many exercises/sets into your routine I'd change front squats to leg press. Form concerns with accumulated fatigue are significantly less in the leg press and quad targeting is still very high if done for it.
Re the seated barbell press another poster brought up: on strength-oriented days standing could be done if you are inclined or persuaded; however, on hypertrophy-focused days stick with the seated as it's far better for focusing your mind/movement on the delts. Also I'd move it up before the direct arm work.
I'd swap out stiff-leg deadlift for Romanian deadlift.
Rep scheme on heavy days looks good. On hypertrophy days, I'd up the rep targets on squats and both chest presses to 10 or 12.
The ramping suggestion in thread sounds fine to me if inclined.