Honest suggestions for better Program ?

[Masaaassa]

Hey everybody, this post is maybe a little long to read, I am really grateful to everybody who takes the time to read it and to help me!

I've been working out at home for about a year now and since a couple of days I got myself a membership at the gym.
I am gonna show you the workout routine I've had since a while. I really want to step up and progress. I would be really thankful to hear your honest critics and advice, thank you!


So this is the workout routine that I kinda made myself and am doing since several months.

1. Biceps, Shoulder

Biceps: 10x15 dumbbell curl, 8x15 EZ barbell curl, 5x15 overhead cable curls, 5x15 dumbbell curl arms alternated, 5x15 cable curl

Shoulder: 5x15 overhead dumbbell press, 5x15 lateral raises, 5x15 front raises, 5x15 face pulls, 5x10 one arm cable lateral raise


2. Chest, Triceps

Chest: 5x10 bench press, 5x10 dumbbell fly, 5x10 standing incline cable fly, 5x15 incline dumbbell press, 5x15 standing decline cable fly, 5x10 dips

Triceps: 3x10 (each arm) standing dumbbell extension, 3x10 standing dumbbell extension (with both hands), 5x15 rope push-downs, 5x15 overhead rope extensions, 5x10 skull crusher


3. Back, abs,

Back: 3x10 deadlifts, 5x15 Bent-Over Barbell Row, 3xfailure wide-grip pull up, 5x15 dumbbell row, 5x15 underhand pull-down, 5x15 seated cable-row, 5x15 pull-down, 5x15 cable rope straight arm pulldown,

Abs: (all 2x) Starfish crunch, Side knee to elbow, Crab leg raise, Leg scissors, Dynamic plank, Oblique heel taps, Lying knee raise, Seated ab circles 30sec each side, Bicycle kicks
Obliques: Star crunches - 1min each side, Side hip raises - 30sec each side, Lying windmill - 1min, Alternate L-sit toe touches - 1min, Side mountain climbers - 1min, Russian twist - 1min, Bicycle crunch - 1min, Heel taps - 1min




I have these 3 workouts and I alternate without any rest days (normally).
Because I couldn't really train my legs at home, now that I go to the gym I train legs every 2 days (Biceps, shoulders days + Back, abs days)
I also train my traps every day between two muscle workout (like after doing biceps and before doing shoulders)


I've never had any coach, this program is really just what I feel like doing to achieve a muscular physique. There is however one thing that it takes a lot, time. There are time where I spend 4hours at the gym. I clearly feel like others do not spend this much time at the gym. During the vacation it doesn't bother me, but otherwise I do not have enough time. + I also feel like people who don't spend this much time at the gym get same result, sometimes better results.. (I would really like to have more chest by the way)




So what do you think? I would really want your honest opinions and critics on these. What would be better routine, exercises that I could do? Thank you a lot for your help, I really appreciate it!

[air2fakie]

Not enough volume.

[TolerantLactose]

Yikes.

[ECGordyn]

Bodypart splits are like waiting for water to boil. Takes forever to see improvement.

Look at programs with more frequency and more compound lifts:
Candito linear
Fierce 5
AllPro

[paulinkansas]

What the guy from Chiang Mai said ^^^.

I'm sorry you are paraplegic or otherwise in a wheelchair since you are unable to work your legs.

[wickedsushi]

Needs more arms.

But seriously, the reason you see others working out & getting better results than you for less is:

- they have much better and more sensible exercise selection.
- they aren't pummeling smaller muscles with insane amount of volume, while neglecting a core muscle group like legs.

I mean, come on ...

-10x15 dumbbell curl
Okay, right there - that should be enough (even on a once a week frequency). My biceps would be toast by this point at the level of intensity I train. but no ...

-8x15 EZ barbell curl
So, you've repeated a very similar movement pattern (ez-bar instead of DBs).

-5x15 overhead cable curls
Stop.

5x15 dumbbell curl arms alternated
STOP.

5x15 cable curl
You better wearing a t-shirt or tank top to show off those pulsating guns when you leave the gym...

...

What precisely do you think you're achieving with those additional exercises that you don't think has already been cover to the extreme already in the first two exercises?

[CommitmentRulz]

Look at the top of this forum for a program/thread called Fierce 5. Read it. Do it. You're welcome. ;-)

[adamgentile]

Push Pull Legs - Hitting a body part twice a week. This is no doubt the best split to do, especially for a natural.

[TAWS6]

Stop wasting your time. Just find a proven full body or upper lower split. There’s a hundred of them (awr, all pros, f5, canditos, Lyles gbr. You don’t need more than 4 days of lifting.

[Ghawk21]

Push Pull Legs - Hitting a body part twice a week. This is no doubt the best split to do, especially for a natural.

Based on....?

[TAWS6]

PPL can also work. Its harder on connective tissue and the body in general since you’re lifting 6 days just to hit everything twice per week.. Eventually you hit your limit. Why lift 6 days when you can get there with only 4?

[adamgentile]

Based on....?

Scientific based studies.

https://www.youtube.com/watch?v=LwHoNk-sjgs&t=27s

[Ghawk21]

Scientific based studies.

https://www.youtube.com/watch?v=LwHoNk-sjgs&t=27s

That was a bunch of EMG studies he used to base his exercise selection. Not a single study mentioning PPL being the best split or the best split for natties?

[TolerantLactose]

Scientific based studies.

https://www.youtube.com/watch?v=LwHoNk-sjgs&t=27s

Jeff used the data more recently to push full body as the most effective split.

[MyEgoProblem]

Jeff Nippard...
Entry level science kid l.

Pushing studies he frequently doesn't understand or make very hot takes about.

to Sell his newest program at the time .<-

Ppl certainly isn't "the best"
Anything that that give you 2x frequency, equates number of sets and has similar protocols will work as well as effectively as any other... The actual split is the LEAST important part.

I justythink pplx2 is the worst way to go of all the combinations for almost everyone.. For recovery and having a life xD

[Animal2692]

Stop wasting your time. Just find a proven full body or upper lower split. There’s a hundred of them (awr, all pros, f5, canditos, Lyles gbr. You don’t need more than 4 days of lifting.

I agree with the 4 day thing. I think even in your experience you mentioned how training more than 4 days a week did more harm than good for you at least.

[Animal2692]

Jeff Nippard...
Entry level science kid l.

Pushing studies he frequently doesn't understand or make very hot takes about.

to Sell his newest program at the time .<-

Ppl certainly isn't "the best"
Anything that that give you 2x frequency, equates number of sets and has similar protocols will work as well as effectively as any other... The actual split is the LEAST important part.

I justythink pplx2 is the worst way to go of all the combinations for almost everyone.. For recovery and having a life xD

And shorter workouts in reference to ppl don't always mean more time for yourself when you gotta drive to the gym & back depending on how far it is. By the way, how is ppl not good for recovery if you're spreading it out over 6 days?

[faithbrah]

Biceps: 10x15 dumbbell curl, 8x15 EZ barbell curl, 5x15 overhead cable curls, 5x15 dumbbell curl arms alternated, 5x15 cable curl

stopped reading here. you're doing 33 sets for your biceps in one workout, not to mention those 25 sets for shoulders. hell, most of us probably do 33 reps in one session.

this is exactly why beginners shouldn't create their own programs. no offense here, but just one look at a normal program gives you a general idea about what you should be doing

[MyEgoProblem]

And shorter workouts in reference to ppl don't always mean more time for yourself when you gotta drive to the gym & back depending on how far it is. By the way, how is ppl not good for recovery if you're spreading it out over 6 days?

Try it and see xD

Its pretty Simple math.. 1 rest day vs 3or4...
Spreading the volume has pros & cons.

Intra session fatigue for the body parts means the
Muscles can be fresher, more spread out.
Vs
Connective tissue not getting time to remodel.

Then add systemic stress of been constantly in the gym..And god forbid people start ramping pre workout with it..

And We all know that sets are actually never actually equated. Splits happen to add volume or to balance bad programming. I don't know anyone who wouldn't do better with 3 or 4 sessions vs 6..

[TAWS6]

I agree with the 4 day thing. I think even in your experience you mentioned how training more than 4 days a week did more harm than good for you at least.

Yeah pretty much. You guys need to be careful who you trust in the fitness industry. Jeff is one of those guys who will do anything to sell garbage. He use to post in one of my ******** fitness groups and he is not someone I would trust.


Edit- ego already ahead of me lol

[Ghawk21]

Yeah pretty much. You guys need to be careful who you trust in the fitness industry. Jeff is one of those guys who will do anything to sell garbage. He use to post in one of my ******** fitness groups and he is not someone I would trust.


Edit- ego already ahead of me lol

I didn't mind watching some of his older stuff but when he started marketing his programs and bastardizing science reviews to promote them I noped off his channel. Some of those EMG studies to prove an exercise is the best are a joke. You could EMG my core and find taking a giant dump to be the most effective core exercise.

[TAWS6]

I didn't mind watching some of his older stuff but when he started marketing his programs and bastardizing science reviews to promote them I noped off his channel. Some of those EMG studies to prove an exercise is the best are a joke. You could EMG my core and find taking a giant dump to be the most effective core exercise.

Agreed. His older stuff was ok but now he’s drinking the kool aid.

[MyEgoProblem]

Yeah pretty much. You guys need to be careful who you trust in the fitness industry. Jeff is one of those guys who will do anything to sell garbage. He use to post in one of my ******** fitness groups and he is not someone I would trust.


Edit- ego already ahead of me lol

Some of his stuff Passable cos he has friends who are solid. Doing collabs

I didn't mind watching some of his older stuff but when he started marketing his programs and bastardizing science reviews to promote them I noped off his channel. Some of those EMG studies to prove an exercise is the best are a joke. You could EMG my core and find taking a giant dump to be the most effective core exercise.

core doms from dropping a deuce

[wickedsushi]

The thing with PPLx2 is ... what happened to recovery? Did science and EMG studies prove we don't need that anymore?

[SuffolkPunch]

The thing with PPLx2 is ... what happened to recovery? Did science and EMG studies prove we don't need that anymore?

Recovery happens in the 23 hours between sessions.

It's entirely possible to train even more frequently than that too - this is the magic of dual factor training theory, it's about the cumulative volume, not about how often you train.

The main problem with higher frequency is how easy it is to overdo your total weekly volume. That's the only real recovery issue.

[WolfRose7]

The thing with PPLx2 is ... what happened to recovery? Did science and EMG studies prove we don't need that anymore?

Recovery has never worked on a you need 48 hours between using muscles basis, if it did all the world's top athletes for hundreds of years wouldn't have got where they did.

[adamgentile]

That was a bunch of EMG studies he used to base his exercise selection. Not a single study mentioning PPL being the best split or the best split for natties?

I know he didn't, just google push pull and scientific studies, tons of info out there.

[Ghawk21]

I know he didn't, just google push pull and scientific studies, tons of info out there.

You made the claim, provided the link as proof, it proved nothing. That's not how this works when you make a claim.

[air2fakie]

I know he didn't, just google push pull and scientific studies, tons of info out there.

There's also tons of info/people out there saying fb, bro splits, UL etc. are the best. In the end, generic splits are less important than the underlying volume, exercise selection, intensity and what works best for someone individually.

[TolerantLactose]

I know he didn't, just google push pull and scientific studies, tons of info out there.

The video you posted is called "The Most Effective Science-Based PUSH Workout: Chest, Shoulders & Triceps (Science Applied Ep. 1)". It is not called "PPL is the Most Effective Science-Based Workout".

Other videos he posted:
The Most Effective Science-Based Leg Day 2019 (New Upper/Lower Split)
The Most Effective Science-Based Chest & Back Workout (Full Upper Body) | Science Applied
The Most Effective FULL BODY Workout For Growth [Science Applied 1]