If you had to stick to a routine forever or your favorite, what would be and why? 3x or 4x a week?
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Results 1 to 13 of 13
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11-30-2019, 06:16 PM #1Registered User
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If you had to stick to a routine forever what would be?
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11-30-2019, 07:03 PM #2Registered User
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Upper lower 4 day. It’s the easiest way to get twice per week frequency with sufficient volume (8-10 work sets).
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11-30-2019, 07:17 PM #3Registered User
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It would have to be the high frequency Norwegian routine for me. It allows you to split a 3 day a week full body routine into 6 days. This allows you to add weight very quickly. Just don't let ego get the better of you.
Or 12x2 2x a week.Last edited by Gringer; 12-01-2019 at 07:09 PM.
Personal bests: (1RM'S)
S: 167kg
B: 101kg
D: 160kg
O.H.P: 74kg
C.U: 33kg
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11-30-2019, 07:54 PM #4I can do this all day
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5/3/1
'course, it's dozens of routines in one. That's a big part of the beauty and genius of it. You can change it all over the place while still being 5/3/1
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11-30-2019, 08:42 PM #5Registered User
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Literally everyone is cheating and picking entire methods lol.
So ill join.
Anything RTS based5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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11-30-2019, 08:48 PM #6I can do this all day
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Originally Posted by WolfRose7
5/3/1, First Set Last
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11-30-2019, 11:31 PM #7Moderator
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OP is looking for easy answers. Well there aren't any - no fixed routine will work indefinitely. It has to adapt over time. The closest answer I can give is a volume ramped routine with 2-3x bodypart frequence. At least that will autoregulate to your volume needs and recovery abilities.
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12-01-2019, 04:42 PM #8Registered User
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How would you define (ideal and sustainable) volume ramped in terms of sets/repsOriginally Posted by SuffolkPunch
Last edited by Xpiro; 12-01-2019 at 06:50 PM.
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12-01-2019, 05:10 PM #912 pack > 6 pack
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Training max followed by back off sets. With accessories.
Current max
325 bb bench
295 incl bb bench
275 push press.
Married w/ 2 kids crew
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12-01-2019, 11:22 PM #10Moderator
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Like this:Originally Posted by Xpiro
https://forum.bodybuilding.com/showt...6639701&page=1
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12-02-2019, 06:00 AM #11temporary illusion
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An Upper/Lower split with a daily undulating periodization set/rep scheme and a Reverse Pyramid type warm up, between 4-6 times each week with explosive as possible concentrics and slow eccentrics with isometric pauses in the stretched (not collapsed) position.Originally Posted by Sl4y3rPT
Why? It's got it all.
Last edited by supramax; 12-02-2019 at 06:10 AM.
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12-02-2019, 06:21 AM #12Registered User
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Ppl
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12-03-2019, 01:23 AM #13Registered User
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Was a PPL advocate in the past (not 6 days a week), but much prefer training antagonist movements in an Upper/Lower. Feels better on my joints and can get in more quality sets when alternating pushing and pulling movements. Occasionally I’ll combine both UL and PPL 5 days a week.
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