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Depending on how many days a week you wanna workout you could do a torso/limbs split like Dorian used to. So that means chest, shoulders back worked together and legs and arms worked together. You should then work legs and arms with a higher frequency. You could also just work legs and arms more in the week in other splits.
The following is an idea: (when biceps/triceps are being focused they need to be worked earlier on in the workout. Take for example Joe and Terrence’s reverse push/pull day).Day 1 Legs and Arms
Day 2 Rest
Day 3 Pull (Back, Biceps), biceps being focus here.
Day 4 Push (Chest Shoulders Triceps), triceps being focus here.
Day 5 Legs
Day 6 Arms (low volume, stimulate don’t annihilate so that you’re recouperated for day 1).
Day 7 RestWhat I would do (for the uni-lateral movements) is start off working the smaller/weaker quad. Lets say you do leg extensions. Start off doing leg extensions on your weak leg. Let’s then say you get 10 reps with 30 kg. Then you switch to your bigger/stronger leg. Here you should do exactly the same amount of reps with exactly the same amount of weight, even if you could do twice as much. This means you still work both legs, and while the weight remains the same the smaller leg will be stimulated much better due to it actually being taken to momentary muscular failure. This you should repeat on other exercises also untill strength/size is the same.
The one that’s better is probably the one that allows you to progressively overload the best as well as actually hits the targeted muscle.
Picking just one of those exercises for sure doesn’t mean no growth, however volume/intensity needs to be equated for if you choose to remove one exercise in a program where there’s meant to be both.
However the one that you should pick if you HAD to choose one is the one where the muscle is worked hard in it’s lengthened position – if you want elaboration on why then let me know.
Appreciate the reply coach – sounds like you’ve got a lot of good stuff planned.
The lying leg curl still works the hamstring. The main difference is just how stretched the hamstring is. Lying hamstring curl provides a better contraction due to the hamstring being worked in it’s shortened part (iirc), while the seated curl is the hamstring being worked in it’s lengthened part.
Either way, if you don’t feel your hamstring working on that particular machine you’re speaking of then you probably shouldn’t be using it.
I personally wouldn’t do back and legs without having a day off in between. Especially if you deadlift and even more so if you want to bring up your legs
I do however seem to have trouble using the delete exercise and delete workout options. How do I go about using those on the app?
I’ll contribute with another thing. I think a good addition to the program feature would be the following: If a routine is edited in say, week 1 (whether it be exercise or any other thing) that exact edit is replicated in the following weeks. Same thing would happen if I edited in, say, week 3, however this would only change the routines from week 3 and onward, and leaving week 1 and 2 unaffected by this change
From reading previous questions I realise most of this is actually coming. Hope I still contributed something though!
Muscle soreness is indicator of growth. If you don’t know that than idk what to tell you. You get sore— you caused enough micro damage— your muscles grow. I have seen myself add about 60lbs from when I was a teenager this way as a natty. Have you? Can’t argue with that. I’ve also had periods where I use a training plan that doesn’t make me sore and I see no changes in my physique. If you’re looking to learn good info, you should check out Renaissance Periodization channel by Dr. Mike, his information is gold and in the last 2 years of videos confirmed everything I’ve learned the hard way over so many years.
But Mike Israetel preaches between 10-20 (at most) 25 sets WEEKLY per muscle group? How does that confirm everything you’re saying?
