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Training body parts 2x week need help.

aminofreak

Member
Registered
Joined
Jan 26, 2011
Messages
404
Hey guys, asking for some help on my training here, and my diet.
I've always trained each body part once per week with moderate volume, with great results. Without sugar coating shit, I went through a horrible bout of addiction in 2016 where I lost everything, my family, business, gains, etc. I got clean in 2018, and started trying again in 2019.
Don't do meth btw... I went from a solid 240lbs to a stringy 165lbs.

Anyways, I got back after it using my old training style, and although I did put weight back on, and even got up to 235lbs, I was holding more fat than I'd like, and my body just won't develop the way it used to.

So I'm going to try 2x week training, and modify my diet and gear regimen.

This is what I'm thinking for training (3on 1 off split... linear periodization using micro cycles / week 1 12-15 reps// week 2 8-12 reps// week 3 6-10 reps then repeat)

Day 1 chest and arms
Incline Press 3 sets
Flat press 3 sets
Close grip Incline dumbbell press 3 sets
Cable crossovers 3 sets
Peck deck fly 3 sets
Tricep extension 3 sets superset with cable curl
push downs 3 sets superset with preacher curl
Tricep dips 3 sets superset with Incline curls
20min HIIT CARDIO

Day 2 legs, Calves, abs
Hack squats 3 sets
Leg press 3 sets
Lunges 3 sets
Leg extension 3 sets
Lying leg curl 3 sets
Seated leg curl 3 sets
Calve raises 3 sets
Weighted crunch machine 3 sets
Leg raises 3 sets
Oblique crunches 3 sets

Day 3 back and delts
Lat Pull down 3 sets
V bar pull down 3 sets
Bent over rows 3 sets
T bar rows 3 sets
Seated rows 3 sets
Shoulder press 3 sets
Machine side lateral raise 3 sets
Dumbbell side laterals 3 sets
Reverse fly 3 sets superset with shrugs
20min HIIT cardio

Day 4 off
Day 5 repeat

Current weight is 210lbs about 12% bf (i just did a 6 week cut to peel some layers off cuz I was getting fat)

Macros
295g. Protein
365g. Carbs
99g. Fat

Wake up 5iu hgh

Breakfast
6 egg whites
Oatmeal w/brown sugar and fruit
25g whey w/milk
8oz grape juice 5g. Creatine 50g. Dianabol
5iu insulin

Intra workout
Dextrose and bcaa

Post workout
50g. Whey
50g. Dextrose 5g. Creatine

Lunch
Turkey sandwich
Fruit
Protein shake

Snack
Protein shake
2 cheese stx
Apple

Dinner
8oz fish, lean steak or chicken
50g. Carbs from pasta, rice, or potato
1 cup vegetable

Pre bed
1 cup cottage cheese
Almonds

Gear:
750 mg test cypionate
600mg deca
50mg dbol
Gh 5iu daily
Insulin humbling R 5iu pre workout 4 weeks on 4 weeks off


I guess the main reason for the post is am I doing to much volume for twice a week workouts? I used to only do 12 sets total for larger muscle groups once a week and 9 for smaller. But it obviously isn't doing the trick anymore.

Any advice from some experts would be appreciated!
 

juggy38

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Kilo Klub Member
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Oct 28, 2008
Messages
2,965
A good ballpark figure is anywhere from 12-20 sets a week for a muscle group. Obviously chest/back/legs being on the higher range, and things like arms on the lower range
 

kastro

Verified Customer
Verified Customer
Joined
Oct 11, 2009
Messages
499
Hey guys, asking for some help on my training here, and my diet.
I've always trained each body part once per week with moderate volume, with great results. Without sugar coating shit, I went through a horrible bout of addiction in 2016 where I lost everything, my family, business, gains, etc. I got clean in 2018, and started trying again in 2019.
Don't do meth btw... I went from a solid 240lbs to a stringy 165lbs.

Anyways, I got back after it using my old training style, and although I did put weight back on, and even got up to 235lbs, I was holding more fat than I'd like, and my body just won't develop the way it used to.

So I'm going to try 2x week training, and modify my diet and gear regimen.

This is what I'm thinking for training (3on 1 off split... linear periodization using micro cycles / week 1 12-15 reps// week 2 8-12 reps// week 3 6-10 reps then repeat)

Day 1 chest and arms
Incline Press 3 sets
Flat press 3 sets
Close grip Incline dumbbell press 3 sets
Cable crossovers 3 sets
Peck deck fly 3 sets
Tricep extension 3 sets superset with cable curl
push downs 3 sets superset with preacher curl
Tricep dips 3 sets superset with Incline curls
20min HIIT CARDIO

Day 2 legs, Calves, abs
Hack squats 3 sets
Leg press 3 sets
Lunges 3 sets
Leg extension 3 sets
Lying leg curl 3 sets
Seated leg curl 3 sets
Calve raises 3 sets
Weighted crunch machine 3 sets
Leg raises 3 sets
Oblique crunches 3 sets

Day 3 back and delts
Lat Pull down 3 sets
V bar pull down 3 sets
Bent over rows 3 sets
T bar rows 3 sets
Seated rows 3 sets
Shoulder press 3 sets
Machine side lateral raise 3 sets
Dumbbell side laterals 3 sets
Reverse fly 3 sets superset with shrugs
20min HIIT cardio

Day 4 off
Day 5 repeat

Current weight is 210lbs about 12% bf (i just did a 6 week cut to peel some layers off cuz I was getting fat)

Macros
295g. Protein
365g. Carbs
99g. Fat

Wake up 5iu hgh

Breakfast
6 egg whites
Oatmeal w/brown sugar and fruit
25g whey w/milk
8oz grape juice 5g. Creatine 50g. Dianabol
5iu insulin

Intra workout
Dextrose and bcaa

Post workout
50g. Whey
50g. Dextrose 5g. Creatine

Lunch
Turkey sandwich
Fruit
Protein shake

Snack
Protein shake
2 cheese stx
Apple

Dinner
8oz fish, lean steak or chicken
50g. Carbs from pasta, rice, or potato
1 cup vegetable

Pre bed
1 cup cottage cheese
Almonds

Gear:
750 mg test cypionate
600mg deca
50mg dbol
Gh 5iu daily
Insulin humbling R 5iu pre workout 4 weeks on 4 weeks off


I guess the main reason for the post is am I doing to much volume for twice a week workouts? I used to only do 12 sets total for larger muscle groups once a week and 9 for smaller. But it obviously isn't doing the trick anymore.

Any advice from some experts would be appreciated!
Congratulations on getting clean brother.That is alot you went through and you pulled out of it.Have you heard of fortitude training?Very well thought out program with different volume tiers and a built in cruise period.The ebook is only 20.00 dollars and it has a ton of info including sample diet.Good luck bro.
 

Gunsmith

Featured Member / Kilo Klub
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Jul 30, 2006
Messages
8,084
You should be able to rebound very quickly , especially with supplements you are running.
 

aminofreak

Member
Registered
Joined
Jan 26, 2011
Messages
404
Congratulations on getting clean brother.That is alot you went through and you pulled out of it.Have you heard of fortitude training?Very well thought out program with different volume tiers and a built in cruise period.The ebook is only 20.00 dollars and it has a ton of info including sample diet.Good luck bro.
Thank you sir! One night of fun turned into 2 years of hell.
I'll check out the ebook!
 

aminofreak

Member
Registered
Joined
Jan 26, 2011
Messages
404
You should be able to rebound very quickly , especially with supplements you are running.
I rebounded for sure, but my development is not the same. I just got big. But without the development and muscle maturity that I had. And cannot get anywhere close to as strong as I was
 

heavyhitter

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Sep 12, 2004
Messages
7,985
That’s a lot of volume for trying to do twice weekly and there’s no way I could recover enough to train the muscle again in a few days. What I would do would be more like 1 top set of incline press, 1 of flat dumbell press, 1 hammer incline, and 1 stretching movement like cable or dumbell flyes. These sets should be hella hard and you could incorporate an intensity technique like rest pause or a drop set.
 

Kaladryn

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Messages
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Agreed, push/pull will really help with recovery. You'll probably need to do different kinds of workouts also, alternating, to help recovery.
 

qbkilla

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Apr 20, 2009
Messages
2,895
Congratulations on your recovery would definitely be interested in hearing about what happened if your willing to share.

I'd keep it simple. Push, pull , legs, off, push, pull, off

Low volume get stronger train to failure. 8 sets per part per week. Compound movements, 8 to 12 range side and rear delts maybe a little higher. Worst thing you could do is overcomplicate your routine or have too high volume.
 

jeroendebleser

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Apr 17, 2018
Messages
1,819
If those are all working sets, that's way too much volume imo.

Also, if what you did in the past worked so well, why change it? The fact that it works less well now is probably just a consequence of you being older now and you're probably on less gear now as well?
 

brocksamson

Well-known member
Registered
Joined
Apr 9, 2008
Messages
373
try undulated your volume as weeks go on then deload
id keep reps consistent throughout the training cycle as well
8-15 reps for upper body
15-30 reps for lower body
 

heavyhitter

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As in PPL MTTF? Or am I old and forgot the lingo. 😂
Yep. I can’t recover from ppl hitting every bodypart twice a week. But 4 days a week gives me just enough frequency and still have the ability to recover
 

anarchocapitalist

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At 42 years of age, if there is one piece of advice I could give you, its not to over think your workouts unless you are competing. Hit a muscle group hard twice a week. Whether its a upper/lower split twice a week, a full body workout three times a week, or whatever, just train each muscle group twice a week. One split that I've always stuck with is (1) chest/back/delts/abs (2) legs/bic/tri/calves and if i did it mon,tues,wed,thurs and took the rest of the week off it didn't really impact my gains overall. Pay attention to your diet more than the workouts.
 

td

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Feb 2, 2013
Messages
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That would be too much work for me.

If you want to increase frequency, you don't need to double total weekly volume. High frequency programs are usually high frequency, high effort, low/moderate volume.

I second the recommendation to pick up @homonunculus' Fortitude Training. It might open your mind to different styles of training sets.
 

Dugbet

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High volume and frequency 2 ... the intensity should be quite low.

I would like to have less volume and more intensity, but I prefer frequency 1, and then play with the volume and intensity.
 

xpoc

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Nov 19, 2016
Messages
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If you are shooting for training everything 2x per week, I really like that Jordan Peters split.

Upper Body minus Biceps days Mon-Thu

Lower Body plus Biceps Tue-Fri

Wed and weekends off

There is an A day and a B day so you never repeat the same exercise twice in the same week.
 

GeneticCode

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Mar 12, 2021
Messages
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Yep. I can’t recover from ppl hitting every bodypart twice a week. But 4 days a week gives me just enough frequency and still have the ability to recover
I’m intrigued. What’s your general weekly training look like with MTTF with PPL?
 

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