Essential Random Gym Thoughts Revisited...

[dora_da_destroyer]

Ok, goal was 10 exercises per workout, looking for feedback on if this is a good mix. I like working arms, wondering if I pull something out and add a second biceps iso move

Workout A
Compounds: squat, shoulder press, underhand narrow rows
Iso: chest fly, abductor band walk, side lunge, tricep pushdown, curls, side/front raise, lat pulldown

Workout B
Compounds: dead, bench, inverted row
Iso: leg press, dips, hammer curl, push ups, rear delt row, hamstring curls, step ups

Y’all nikkas in here talking about spending 2-3 hours/day in the gym but can’t give me no feedback

 

[The ADD]

Y’all nikkas in here talking about spending 2-3 hours/day in the gym but can’t give me no feedback

Rep Ranges?

Barbell Deads?

 

[Gully Bull]

Y’all nikkas in here talking about spending 2-3 hours/day in the gym but can’t give me no feedback

@portcityplaya still waiting for a reply back to all those poems and love letters he sent to you dating back to 2015

 

[dora_da_destroyer]

Rep Ranges?

Barbell Deads?

Compounds 3x10-12
Iso 4x12-15

barbell for deads (knowing me, these will become rdl’s by week 3-4 )

 

[The ADD]

Compounds 3x10-12
Iso 4x12-15

barbell for deads (knowing me, these will become rdl’s by week 3-4 )

Honestly I’d go trap bar Deads, Trap Bar RDLs or BB RDL instead.

 

[Son Goku]

But carbs..........

Are life. Eat them at every meal, with every snack, and even get them in liquid form.

Got a pizza otw rn.

 

[Son Goku]

Y’all nikkas in here talking about spending 2-3 hours/day in the gym but can’t give me no feedback

You didn't "@" @All-Black the Necroverse.

 

[Son Goku]

Ok, goal was 10 exercises per workout, looking for feedback on if this is a good mix. I like working arms, wondering if I pull something out and add a second biceps iso move

Workout A
Compounds: squat, shoulder press, underhand narrow rows*
Iso: chest fly, abductor band walk, side lunge, tricep pushdown, curls*, side/front raise, lat pulldown*

Workout B
Compounds: dead*, bench, inverted row*
Iso: leg press, dips, hammer curl*, push ups, rear delt row, hamstring curls, step ups

Ex's in red are actually compound movements.


Seems like a lot of work (10 lifts?) for a natty brehette.


I would at least bump down the rep range to 5-10 for the "compounds" though; 10-12 is pushing more for hypertrophy (size) and less for strength, which is redundant given the rep ranges for the "isos".


Biceps are already being hit by (*) movements; more biceps work is prolly overkill, especially if your weight/intensity and carbs/protein numbers are off.

 

[Spliff]

How long do y’all stay on a particular plan ?

Im doing a hypertrophy plan right now . Takes up to 6 days a week .

Don’t know how one I’ll stay on it . I love it I’ve done it before got me really strong . I’ll probably go to full body again but don’t know when I should make that jump .

6 weeks
1-2 week deload.

 

[Son Goku]

How long do y’all stay on a particular plan ?

Im doing a hypertrophy plan right now . Takes up to 6 days a week .

Don’t know how one I’ll stay on it . I love it I’ve done it before got me really strong . I’ll probably go to full body again but don’t know when I should make that jump .

6-13 weeks, depending on what the goal is and how enjoyable the program is. (I rotate between programs.)

 

[ThiefyPoo]

Had a really good workout .

I been struggling on Wednesday's because that’s my refeed day and I’m sluggish but today was amazing .


Also steady state is more for me I’ve notice a big difference .


I like it on my cardio days and to end my work outs .


Incline to 15 and speed at 2mph .


I’ll keep monitoring to see progress but so far I’m fukking with it .

 

[phcitywarrior]

Do you guys split shoulder workouts across chest and leg day? Or so you have a separate day for this?

I feel like I don’t give my shoulders enough attention but I do feel I get adequate coverage when I do incline focused exercises on Chest day. Add in OHP and a few other exercises on Leg day and I think I should be good....

How long do y’all stay on a particular plan ?

Usually 6-8 weeks. I’ll be running my new regime till MDW. Should be about 7 weeks in total from when I started.

 

[phcitywarrior]

Squat heavy late in the evening on a relatively empty stomach and end up not being able to sleep through the night but now you got to wake up to start the day brehs

 

[Son Goku]

Do you guys split shoulder workouts across chest and leg day? Or so you have a separate day for this?

I feel like I don’t give my shoulders enough attention but I do feel I get adequate coverage when I do incline focused exercises on Chest day. Add in OHP and a few other exercises on Leg day and I think I should be good....

Depends. It's either on Upper or Back/Shoulders day (PHAT, nSuns), on a day with Arms (Arnold Split), on Chest/Tri day (PPL), or it's own day (5/3//1).


Combining it with Leg Day is a no-go for me because Legs by itself usually takes 2 1/2 hours by itself (no cardio, stretching, and only 5-6 sets of ab work max). There simply wouldn't be time (or energy).

 

[phcitywarrior]

Depends. It's either on Upper or Back/Shoulders day (PHAT, nSuns), on a day with Arms (Arnold Split), on Chest/Tri day (PPL), or it's own day (5/3//1).


Combining it with Leg Day is a no-go for me because Legs by itself usually takes 2 1/2 hours by itself (no cardio, stretching, and only 5-6 sets of ab work max). There simply wouldn't be time (or energy).

Good advice. I think I’ll break it into my 2 chest days since a lot of shoulder movements mimic/target the same muscles on Chest day (namely Tri’s).

I’ll Keep it at 2 back days, 2 chest + shoulder days and 1 heavy leg + abs day.