Follow up

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  • #22162

    Hey Joe
    This is a follow up message regarding my program change question
    Since having for sure 3 days to train i am thinking a push/pull/lower split with abs,calves and cardio on 1 or 2 rest days

    Push
    3 for pecs,2 side delts,2 triceps
    Pull
    3 for back,1 rear delt,1 upper trap,2 biceps
    Lower
    Keeping the once a week frequency i had the same because legs are a strong point
    2 for quads,2 hams,1 adductor
    Rest days
    Liss 25-30 min
    Abs
    Sequence you have on the site
    Calves
    Leg press for calves

    Regarding sets on push,pull i think 3 sets for everything in the 8-12 rep range with 90-120 sec rest in between sets(depends on muscle) would be good
    Now i won’t be able to go as heavy,hit failure in all sets i know
    I am thinking an RIR 2-3 on first two,last all out failure
    Legs 2 sets for everything no need for more with 3 min rest
    Calves
    Now this is where i have a problem
    I only have access to a leg press for calves
    How would you program volume for them?
    Abs
    Sequence you have on the site

    What do you think?

    #22195
    Joe
    Keymaster

    Hey Joe
    This is a follow up message regarding my program change question
    Since having for sure 3 days to train i am thinking a push/pull/lower split with abs,calves and cardio on 1 or 2 rest days

    Push
    3 for pecs,2 side delts,2 triceps
    Pull
    3 for back,1 rear delt,1 upper trap,2 biceps
    Lower
    Keeping the once a week frequency i had the same because legs are a strong point
    2 for quads,2 hams,1 adductor
    Rest days
    Liss 25-30 min
    Abs
    Sequence you have on the site
    Calves
    Leg press for calves

    Regarding sets on push,pull i think 3 sets for everything in the 8-12 rep range with 90-120 sec rest in between sets(depends on muscle) would be good
    Now i won’t be able to go as heavy,hit failure in all sets i know
    I am thinking an RIR 2-3 on first two,last all out failure
    Legs 2 sets for everything no need for more with 3 min rest
    Calves
    Now this is where i have a problem
    I only have access to a leg press for calves
    How would you program volume for them?
    Abs
    Sequence you have on the site

    What do you think?

    #22200

    Sets
    6 for pecs/back
    4 for quads/hams
    4-6 for bis/tris
    3 for calves
    2-3 rear delt/upper trap
    4-6 side delt
    2-3 abs
    Having adopted you training philosophy the past couple of months now that i rethink it increasing the volume will actually hurt me
    I mean it will decrease my focus within the session,make them long,boring and not efficient in my opinion
    So i will keep the same volume with the once a week frequency and sew how my body responds because honestly the 2 set is perfect from a focus standpoint and overall satisfaction

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