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What are you training today? 2.0

Meetketchup said:
8-12 or 10-15 depending on the bodypart.
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Hell yeah, same for me for the most part, I do a few lower rep sets with heavier weights for one movement per body part , but most of my lifts are always the same ranges as yours depending on body parts.

I like to do 1 set heavy 4-8 for chest pressing, then a back off 8-12, and then cable work is all 8-12 or higher etc.

I do the same with everything basically, one heavy 4-8 the rest is usually higher reps.

Mix of both seems to work well for me, I do enjoy higher reps ranges the most tho, higher rep ranges and more sets and volume overall is my favorite way to train always has been. I just switch it up from time to time. But most of the year is spent in the rep ranges you do as well.

I like to ask guys who have built an impressive physique, only reason I ask, so basicslly me asking is basically a compliment to you 🫡

Got a couple pros who train at the gym I lift at, and I asked them the same things, among other things, cuz they have what I want in a way, more or less, I always try to look to the ones whose muscle growth speaks for it self, and ask them, volume per week questions, and rep ranges etc.

Esp when the science based lifting stuff blew up again, had me confused like wait am I doing too much, or training wrong, or in the wrong rep ranges etc etc. which is why I started asking the guys who have the muscle, and not the “nerds” who don’t, which I do think both crowds are right about some things.

I’ve learned a lot just by talking to them, grateful for that, and for anyone here as well that’s helped me along the way. They all seem to agree and train around the same rep ranges and weekly volume give or take. Which goes against exactly what the SBL crowd says, well one part of that crowd anyways cuz not all Science based lifters are preaching higher frequency/lower volume per week and lower rep sets in general.

So I went back to my original thought…


And that’s following the guys who came before you or the ones with the muscle lol they have the blueprint to muscle growth, and if they are kind enough, they will simply share with you what they did to get to where they are, ( some of them even the cycles they used or use to get there, not that I think that matters more than the training or diet, cuz I don’t )

Any how sorry for the ramble lol, thanks for the insight, appreciate you bro.
 
@rylifts22 You pretty much nailed it. I hate when guys ask, "what's the best split" or "what's the best rep range?" etc. The answer is always the one that works best for you. Bottom line, which "real" science and bro science both show is that intense hard training close to or at failure within a rep range of 5-20 reps will induce gains. What works best is what you respond to. That's why the low rep vs high rep only tribes are retarded. All the other stuff like volume, frequency and what you can recover from are all important too but entirely subject to the individual. I respond much better to high volume/higher rep training, while some others respond best to low rep/low volume. I wish guys would just try a bunch of shit and see what they respond best to rather than following a specific bodybuilders plan and stick to it religiously.
 
5x goblet squats
4x sissy squats (new favorite!)
5x calf raises
5x weighted back extension drop sets
3x lateral raises
3x kettlebell curls
 
Meetketchup said:
@rylifts22 You pretty much nailed it. I hate when guys ask, "what's the best split" or "what's the best rep range?" etc. The answer is always the one that works best for you. Bottom line, which "real" science and bro science both show is that intense hard training close to or at failure within a rep range of 5-20 reps will induce gains. What works best is what you respond to. That's why the low rep vs high rep only tribes are retarded. All the other stuff like volume, frequency and what you can recover from are all important too but entirely subject to the individual. I respond much better to high volume/higher rep training, while some others respond best to low rep/low volume. I wish guys would just try a bunch of shit and see what they respond best to rather than following a specific bodybuilders plan and stick to it religiously.
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spot on bro 💯

Also your training should be enjoyable to be “optimal” as well, if you are training in rep ranges that aren’t enjoyable too you, how “intense” can you really be going.

I found for me after doing low volume low rep programs for a bit that it’s just not enjoyable and it turned something I loved ( lifting ) into like a fucking mundane task just to check off the list or mark down in the log book.

If you enjoy your training style, you are more likely to be consistent with it, and actually get into it, and give it your all.

I definitely keep an open mind when it comes to training and I’m always willing to try something new or take advice etc.

I’ve tried so many programs and styles, till eventually I found what works best for me, not only in how my body responds, but what keeps me consistent, and keeps it enjoyable, and keeps me training intensely close to failure or failure.

I hated fucking training low volume low rep, I did it for 8 months, under a SBL coach, pretty well known one on IG, I’m not gonna bash him or name him, but he’s one of the arrogant ones, and some people love it and love his approach. Unfortunately I did not, and eventually went back to my old style and added a few things I learned from the SBL style, that I liked about it.

It’s not that I don’t agree it works, it just wasn’t for me. I was so happy to be back doing higher reps and more sets lol.

I’m with you tho for sure 💯

In the end, to me, the best split/style/rep range is the one you enjoy and keeps you showing up, day after day, year after year, just train with intensity, and consistency, it all works.
 
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Sent from my iPhone using Tapatalk
 
Upper 2 ( B )

3x tricep push down
3x machine preacher curl
2x machine skull crusher
2x cable curl
3x cable chest fly
3x smith incline bench
2x cable chest press
3x chest supported upper back row wide grip
3x lat pull down neutral grip


20 mins stationary bike

Enjoy your Friday night boys!
 
Final day of the 8-week Scorpion program. Overall, really enjoyed it. Stretched it out to cover my 10-week Test/Primo/NPP cycle and then recycled it for health phase, so I guess it was closer to 15 weeks lol. Message me if you want a copy- it's one of the only Mountain Dog programs I wasn't able to find a PDF for.

BACK
Straight Arm Pulldowns
Mag Grip Lat Pulldowns
1 Arm DY Rows
Cybex Machine Rows
Smith Machine Row
Low Cable Row
Hyperextensions
 
Legs B

4am and gym was completely empty so did some Giant Sets with like 90 seconds between each set. Nice change up.

Giant Set #1
Lying Legs Curls
Adductors
Low Ab Raises
Ab Crunches
Donkey Calves

Giant Set #2
SLDL's
Leg Extension
Leg Press
Hacks (knees nice and warm at this point)
Side Delt Work

35 Min Cardio
 
Legs A- built a new PPL A&B split to run for the foreseeable future. Took a lot of inspiration from some of your splits, particularly @Meetketchup

Seated Leg Curl
Adductor Machine
Hack Squats- picked up a Torq Wedge- holy shit!
Leg Press
Leg Extensions
Standing Calf Raises
Hanging Leg Raises
 
Pull A

Single Arm Cable Pulldown
Chest Supported Hammer Strength Row
Single Arm Bench Supported Low Row
Seated Cable Row
Preacher Curl Machine
DB Hammer Curls
EZ Bar Preacher Curls
Cable Curls
 
Posterior focused leg day

Heavy RDL
Leg press high foot placement
Standing calf raises
Lying hamstring curls
Adductors-Abductors
Leg extensions
back extensions

20 minutes bike
10 minutes incline walking
 
5x dumbbell bench press
5x dumbbell chest flys
5x dumbbell incline press
5x reverse crunches
5x lateral raises
5x hammer curls
5x cinder block deficit puship burnout

Honestly I could keep going today but I wanna spend some quality time with my girl on our day off together ❤️😁
 

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