How do you train

FIllet wrote: I have always run same program, three day split:
Day 1 chest, biceps, forearms, cardio
Off
Day 2 lats, tris, abs, lower back, cardio
Off
Day 3 shoulders and legs, cardio
Off
Repeat

That being said I kill myself in the gym, no cheating, good form, heavy weights and total amount of time under pressure.
1000 calories surplus on workout days, 500 surplus on off days

All bodies different though.

Rest is so important for muscle mass

Also shock my body with different exercises each time I repeat

How many exercises per muscle group? I try do do 4 but normally 3 with 3sets of 12 reps

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Check out branch warrens dip routine

I like to structure my training around the Max-Ot routine:

In a nut shell, but nowhere near complete, you can summarize Max-OT like this:

1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set. (Here I may tweak a bit)
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.

Monday: Shoulders and Legs and Abs + 20min Cardio.

Tuesday: Off.

Wednesday: Biceps+ Triceps and abs + 20min Cardio

Thursday: Off

Friday: Chest and Back + 20min cardio

Saturday and Sunday off

PPL.
Push (Chest, shoulders, triceps)
Pull (Back, biceps)
Legs (lower body)

F**k rest days.

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Like Oupa I'm following the M140 routines. Not only do I really enjoy the intensity and that periodization is laid out for me but it also just makes sense. When you have to do a 5 excersise giant set including squats lunges and leg press for a set you may want to cry at the thought though :woohoo:

P.s tweaked there are far better people to follow and learn off than Branch! He's a chop and his videos teach nothing other than poor for.
Try Mat Porter or even Shelby Starns

Tiger23 wrote:

FIllet wrote: I have always run same program, three day split:
Day 1 chest, biceps, forearms, cardio
Off
Day 2 lats, tris, abs, lower back, cardio
Off
Day 3 shoulders and legs, cardio
Off
Repeat

That being said I kill myself in the gym, no cheating, good form, heavy weights and total amount of time under pressure.
1000 calories surplus on workout days, 500 surplus on off days

All bodies different though.

Rest is so important for muscle mass

Also shock my body with different exercises each time I repeat

How many exercises per muscle group? I try do do 4 but normally 3 with 3sets of 12 reps

Sent from my SM-G930F using Tapatalk

Same three to four exercises, rep range 8-12 back then. I am busy with something else now but don't plan on staying on it. I find for lean mass, kill yourself and take a day off so generally train 7 days in 14 but incredibly heavy. Stiff for days after. Works for me but again we are all different.

I do 5 sets: reps are 15;12;10;8;8 but on set 4 for 8 and set 5 for 8 I go as heavy as I can with keeping good form on set 5 I try go so heavy that I actually fail at 8 or just before 8

For quads and calves my reps are 25;20:15;15;12

I train heavy when not on gear 6-8 reps 4 sets failure every max set volume of 90 (reps x sets) or 75 for smaller muscles:

Day 1
Pecs
Day 2
Back
Day 3
Arms (bi s, tris, shoulders)
Legs
Day 4
Swim 1km sprint (in 100m sprints at a time) Or repeat Day 1 if you can feel your body is ready!