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Anyone ever cut and bump up 10 lbs once you go back on maintenance?
Leg A Calves 3xfailure RDL 3x failure Leg press 3xfailure Abductors 2x failure Adductors 2x failure
Leg B Hamstring curl 3xfailure Quad extension 3xfailure Hack squat 3xfailure Calves 3xfailure
Doing this currently and feel like I’m progressing but was wondering peoples thoughts on whether this is good volume for legs? Thanks!
It's fine, but I really doubt your intensity if you're saying you can do RDLs to failure lol. Do you mean 0RIR?
oh wait, yes the distinction there is true, my bad lol. RDLs, Leg Press, Hack Squat I def meant 0-1 RIR
Yeah awesome. When you say you "feel like" you're progressing, what do you mean? Like how do you not know?
Been doing upper lower for a while but my lower body is naturally developed and i wanna focus more on my upper body for my frame what split should i do ? I prefer 4 or 5 day splits
Upper / Lower / Push / Pull
An upper lower would still do fine. 3 uppers and 1 or 2 lower days. The problem with it though is elbows get trained a lot more and that's usually not good for them unless you're young or really durable.
Chest + arms, back + legs?
Really grateful for a review of the workout I have been doing for the last 3 months. Had very good progression. If it continue doing it, am I going to see any imbalances? Anything I am missing?
You need a bit more pulling lifts and you can also do mass day on strength day. Just doing strength work first and mass second. Spread it out a little more between both upper days to balance it out. I personally like to cap my lifting days to 8 excercises but that's me, you could try that. Also embrace supersets where they pair well. For instance doing a DB Bench and a DB Bent Over Row as a superset or DB Curls and DB Triceps and so on. Will save time, add cardio and just make it more interesting. Also probably move the ab training to the lower days to help balance things more.
There's almost no back/pulling exercises in that
I'd add another row & a pull down or pull up
Also really weirdly balanced. Super short upper 1 day, super long upper 2.
Hey everyone. I have around 4 years of training experience and lately I was running a 5/3/1 template with lots of heavy SBD.
I’ll be starting medical residency in anesthesiology in around 2 months, and I’ll be doing 80-100 weekly hours of work, every week. Obviously a powerlifting program is out of the equation - I already dread deadlifting sessions on vocation.
So I’m trying to come up with a low volume survival residency program - I don’t wish to stop training altogether.
I’ve come up with this PPL 3x a week:
Push - 3x chest - 2x upper chest - 2x ohp - 2x lateral raise - 2x triceps
Pull - 3x neutral grip pullup - 3x pronated grip row - 2x facepull - 3x biceps
Legs - 3x leg press - 3x Romanian deadlift - 3x Bulgarian split squat - 3x abs
Could I get some feedback ? I’m not really expecting to make much gains. I just want something balanced and coherent that will allow me to retain as much muscle as possible, while having short workouts without too much systemic fatigue.
I think push day might need some changes, but I’m not sure how to structure it exactly. Maybe I should take ohp out? I really like doing them though.
Thanks
If you care more for strength try a strength focused sub. My advice will be for muscle growth. Your split can work, albeit frequency is low, so train those sets super hard, probably with myo or rest pause as well here and there. Consider a upper lower as well. With one lower day and two different upper days. That could work well too. Or you could lift every other day, alternating between one upper and one lower. With supersets your upper day would likely be 45 minutes though. As for strength I have no advice but for size you can get away with pretty much all machines to save further time on setups.
I wouldn't be running a split if I were concerned about keep as much muscle mass as possible while staying efficient with my time.
I would go incredibly simple: 1 pull exercise, 1 push exercise, 1 leg exercise every session. You could even use 5/3/1 programming for the first lift of the session, and supersetting would be easy. So for instance:
Day 1:
Day 2:
Day 3:
You could play around with exercises depending on which muscles you consider more important, but this would be time-efficient for maintaining with decent frequency.
I doubt would be time efficient for me. My 1RM raw deadlift is around 176kg at 74kg BW. It’s not super elite number or anything, but I’ll need over 40 minutes just for the deadlift alone.
Not to mention all the CNS and axial fatigue. I don’t think I’ll be able to train like this while sleep deprived and tired.
So do RDLs instead
I’m a 5’4 female at 200 pounds. Trying to get to 130 as my goal weight. Is 1400 calories too little? If I eat 140g of protein daily, am I going to build any muscle at all?
Muscle growth requires a surplus of energy which at your weight your body would obtain the surplus from your fat stores. So you'll grow muscle fine until you're too lean. Than you'd need to switch to a bulk.
Is 200lbs with lots of muscles or just average built?
if average built, you can run deficit higher as chances of muscle loss are low, so you can start at 500kcal deficit.
If you've lot of muscle, it makes sense to lower your deficit and lose the fat over long term and you'll not lose much muscle.
muscle gain rate drops with increasing deficit. So, it depends on a) how much muscle you already have b) how much deficit you running.
For example, if you are an average sedentary person, you will build decent muscle while going down in weights.
1400 might be a bit steep, but you're looking at a 12+ month diet, likely with multiple breaks, so the number you start with doesn't matter too much. you'll have to adjust along the way regardless of what number you start with. that being said, every day, eating your goal weight in grams of protein + some fish oil + some veggies will cover your absolute needs. everything above and beyond that depends on your daily activity and how much of a deficit you want to create for that day.
you'll very likely build some muscle on the way down, but it's not really the point of a fat loss phase and it's not something to put too much focus into. you have the flexibility to train with intensities and volumes that will stimulate that growth - but you then have to prioritize recovery from that training stimulus (generally eating more resulting in a less steep deficit and longer diet). or you can just train with half the volume (as you're not going to grow much muscle, even if you do build some), and instead use that time for cardio, increasing the deficit resulting in a shorter diet.
Can I eat the same things every day? Diet usually includes bananas and berries, peas, and salad. I eat eggs and avocados too. I eat lean meats only
Eating the same thing every day may be boring to some but I like it. It's a surefire way to stay on track, no guesswork involved.
Yeah that’s why I asked it makes it easy.
yeah