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    Registered User Sl4y3rPT's Avatar
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    If you had to stick to a routine forever what would be?

    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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    Registered User TAWS6's Avatar
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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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    Registered User Gringer's Avatar
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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 08:09 PM.
    PR's as of December 2019:

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    We know lol Farley1324's Avatar
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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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    Registered User WolfRose7's Avatar
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    Literally everyone is cheating and picking entire methods lol.

    So ill join.

    Anything RTS based
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    We know lol Farley1324's Avatar
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    Originally Posted by WolfRose7 View Post
    Literally everyone is cheating and picking entire methods lol.

    So ill join.

    Anything RTS based

    5/3/1, First Set Last
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  7. #7
    pay the iron price SuffolkPunch's Avatar
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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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    Registered User Xpiro's Avatar
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    Originally Posted by SuffolkPunch View Post
    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.
    How would you define (ideal and sustainable) volume ramped in terms of sets/reps
    Last edited by Xpiro; 12-01-2019 at 07:50 PM.
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    12 pack > 6 pack PurmaBulker1984's Avatar
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    Training max followed by back off sets. With accessories.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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  10. #10
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by Xpiro View Post
    How would you define (ideal and sustainable) volume ramped in terms of sets/reps
    Like this:

    https://forum.bodybuilding.com/showt...6639701&page=1
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  11. #11
    temporary illusion supramax's Avatar
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    Originally Posted by Sl4y3rPT View Post
    If you had to stick to a routine forever or your favorite, what would be and why? 3x or 4x a week?
    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.
    Why? It's got it all.
    Last edited by supramax; 12-02-2019 at 07:10 AM.
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    Registered User jk202's Avatar
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    Ppl
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  13. #13
    Registered User leidenesLK's Avatar
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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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