Critique my current training!

[GJDanger]

Would love to know your feedback about my current training plan.
All sets listed are meant to be to failure but I still have 3-4 warm-up sets before.
Frequency is 4 times a week (Monday, Tuesday, Thursday and Friday)

All suggestions are welcome!

Upper 1
Shoulder press x3
Rack chins x3
Unilateral rear fly x1
Dip machine x2
Concentration Curl x2

Lower 1
Adductor x2
Leg extension x2
Leg curl x2
Unilateral Leg press x2
Calf raise x1


Upper 2
Machine flat press x3
Kelso shrug x3
Unilateral Hammer curl x2
Unilateral tricep extension x2

Lower 2
Leg curl x2
Hip thrust x2
Unilateral Squat press x2
Calf raise x1


Upper 3
Incline press machine x3
Unilateral Hammer low row x2
Unilateral lateral raise x2

Lower 3
Unilateral leg extension x2
Leg press x2
SLDL/ DB hyperextension x2
Calf raise x1

 

[gauge22-v2]

I suggest you read through the multitude of training split threads. One is below.

Favorite training split thread

For discussion post up your favorite training split : either one you prefer or one that gave ya the best gains. What did you like about it ? What didn’t you like? Il start. My best split was one of my best years competing it looked like this Sun- back biceps Mon legs Tue chest tri shoulder...

www.professionalmuscle.com

 

[M@NU]

I am a fan of lower volume, so i like the "basis" of your split.
However, i would make some minor changes:
- Upper 1: if you use the dip machine as a triceps excersise (more upright), i would change the shoulder press to 2 sets and
add 2 sets of a fly variation. reduce rack chins to 2 sets, add in 2 sets of an upper back row. would make it 12 sets in total which is completely okay
- Upper 2: Kelso shrugs for me is more useful as a finisher to an upper back row. i would remove the 3 sets kelso, do 2x t-bar row into kelso shrug and 1 set of an
unilateral lat movement. Add 2 sets of a side lateral movement into this day

for lower days:
any reason no squat movement at all? Knee / lower back issues?

 

[buck]

How long have you been lifting?
For beginners i tend to like higher volume as most newer guys have not learned how to do things intensely(even though they think they have) for low volume training.
And it looks like you are not doing much in the way of traditional mass building movements. It seems it is trendy in some circles to try to gain a lot of muscle with unilateral movements but can't say i have seen many people actually get big that way. Seems to be more for those that already have a big solid base. But everything works to a point i find. So try your split if you want you can always change it. That is how learning happens.

 

[GJDanger]

How long have you been lifting?
For beginners i tend to like higher volume as most newer guys have not learned how to do things intensely(even though they think they have) for low volume training.
And it looks like you are not doing much in the way of traditional mass building movements. It seems it is trendy in some circles to try to gain a lot of muscle with unilateral movements but can't say i have seen many people actually get big that way. Seems to be more for those that already have a big solid base. But everything works to a point i find. So try your split if you want you can always change it. That is how learning happens.

Training more seriously for close to 10 years now. I tend to gravitate towards lower volume simply because I like to take my time warming up and really getting ready for my all out sets.

Unilateral exercises are there simply due to personal preference. As an example, I don't take much out of a bilateral tricep extension but I do get a great contraction and am able to connect a lot more with the movement if I do it unilateral.
I also tend to program unilateral exercises for muscle groups that don't get much attention on a specific session.

What would you change here?

 

[danieltx]

How long have you been lifting?
For beginners i tend to like higher volume as most newer guys have not learned how to do things intensely(even though they think they have) for low volume training.
And it looks like you are not doing much in the way of traditional mass building movements. It seems it is trendy in some circles to try to gain a lot of muscle with unilateral movements but can't say i have seen many people actually get big that way. Seems to be more for those that already have a big solid base. But everything works to a point i find. So try your split if you want you can always change it. That is how learning happens.

Training more seriously for close to 10 years now. I tend to gravitate towards lower volume simply because I like to take my time warming up and really getting ready for my all out sets.

Unilateral exercises are there simply due to personal preference. As an example, I don't take much out of a bilateral tricep extension but I do get a great contraction and am able to connect a lot more with the movement if I do it unilateral.
I also tend to program unilateral exercises for muscle groups that don't get much attention on a specific session.

What would you change here?

I've done almost everything unilateral for years and I feel it's been key in helping me reach the size I am. I have really long limbs and I simply connect with the target muscle better if I do movements unilaterally. It also allows for more optimal range of motion as most exercise equipment isn't built for those with long limb.

 

[M@NU]

I've done almost everything unilateral for years and I feel it's been key in helping me reach the size I am. I have really long limbs and I simply connect with the target muscle better if I do movements unilaterally. It also allows for more optimal range of motion as most exercise equipment isn't built for those with long limb.

its even scientificly proven that working unilateral is better for hypertrophy since your central nervous system will focus on one part at a time and does not have to "share" its activity. (hard for me to explain in english but to make it short... unilateral > bilateral for almost everything besides upper back imo. If it wouldnt take almost double the time i would only do unilateral)

 

[juggy38]

Rear foot elevated split squats on the smith will absolutely destroy your legs. But yea it takes double the gym time.

Single leg 45* hyper are also absolutely terrible in a good way

 

[danieltx]

Rear foot elevated split squats on the smith will absolutely destroy your legs. But yea it takes double the gym time.

Single leg 45* hyper are also absolutely terrible in a good way

That's the only thing I dislike about unilateral training but not the gym time itself - it's that it takes away more time I could be using to eat!

 

[buck]

Training more seriously for close to 10 years now. I tend to gravitate towards lower volume simply because I like to take my time warming up and really getting ready for my all out sets.

Unilateral exercises are there simply due to personal preference. As an example, I don't take much out of a bilateral tricep extension but I do get a great contraction and am able to connect a lot more with the movement if I do it unilateral.
I also tend to program unilateral exercises for muscle groups that don't get much attention on a specific session.

What would you change here?

My first movement after warming up for legs is squat, back would be a row or pulldown depending on what equipment is open, chest would be a press. any unilateral movement is towards the end of a workout after doing the mass builders. I find the movements i can do with the most weight with decent from is what builds the most muscle for me. Feeling a movement usually means using lighter weights which don't build as much muscle for me. Plus spending time and energy trying to anchor down one side of my body so it doesn't move for rows, presses, squats etc is just taking away energy that i could use moving bigger weights. But in the end i find what a person is willing to do consistently and adds weight to is what works the best for them.

 

[juggy38]

I lead off leg day with one of these ramped up to one hard set:

1) RFE BSS with two dumbells no stability help

2)B stance kickstand RDLs

3) db Cossack squats.

Everything feels better later in the workout.

I do theses first because at the end of the workout I would skip them lol

 

[M@NU]

I do theses first because at the end of the workout I would skip them lol

my abs and calves totally get what you mean