Look forward to reading more and checking out your other routines.Regarding progression, the approach you described is perfectly fine.My default recommendation (especially when the goal is muscle growth) is to meet the prescribed set/rep goal, then add weight, then meet the prescribed set/rep goal with the new heavier weight, then add weight again, etc. The same goes for all of the use the shoulder girdle and elbows get during pressing/pulling movements, which again will be trained on consecutive days (and 4 times per week total).With your schedule, where you need to be able to train on consecutive days, the upper/lower split is probably the best option… not push/pull.I see your point. Your goal here is to push your muscles and build that dense muscle mass.After some heavy barbell rows, you’ll be sticking to the 8-10 rep range.

If you’re doing well with that and feel like more volume can be added with this slightly reduced frequency, try slowly adding a bit more in and monitor progress.I read most of your pages on weight lifting and I’m pretty sure I am a beginner because I have been lifting weights for arms for five months and doing pilates for abs and lower body. If that’s your preference, you could do a Monday (push), Wednesday (pull) and Friday (legs) training split.. Of course, doing the 6-day split leads to greater overall training volume for each muscle. It’s an option for Bodybuilding 2.0 in I love reading your articles and admire your passion and knowledge in fitness! **Some coaches (myself included) recommend performing more pulling work than pushing.

I read up about it, & was wondering if I should try it out. An intermediate lifter will have a foundation of muscle built and will start to include accessory work to aid their strength and muscle gain. produces better progress and overall results for many people.could you give me a list of the actual workouts, such as bench press, leg press, squat, curls, ect. ).what do you think would be the best split for someone who is intermediate to advanced and is using a body part split that cannot workout on weekends.There’s a bunch. Assuming your goal is building muscle (as opposed to just maintaining it while losing fat), then you can lower the volume which will in turn lower how taxing it is which will in turn allow you to increase the frequency to a more optimal range.Thanks for your input, yes I have looked into it as this is howIs the pull/leg/push just as affective as the push/leg/pull workoutWhat are your thoughts on modifying “pull/pull/legs” into “push + quads & calves / pull + hamstrings & abs”? It’s ALWAYS push/pull/off/legs/off.

Only your shoulders will be moving up and down. I am still progressing on most of the exercises but I deliberately stepped back a bit when starting your program to let muscles get used to the new sequence of exercises. Push/pull styled workouts don’t receive nearly enough attention on the internet. any suggestions and thoughts will be appreciated? Nope, you got that wrong. Wednesday of week 3 would be a Pull workout.Oh sorry, I obviously didn’t get that; but now it’s definitely too difficult for me to schedule knowing there’s no consistent pattern. Biceps are secondary, and you’ll end each workout with 1 exercise for rear delts or traps. 2-day, 3-day, 4-day, and 5-day home workouts. There’s a lot more that goes into making any muscle “grow better” than just throwing some extra sets in on some other training day. There are very few workout splits that are perfectly designed in terms of effectiveness, balance, frequency, and scheduling options. Do you recommend doing your routines with a certain % of your 1RM for 1 week, then every week increasing the load; something like week 1 at 65%, week 2 at 70%, and so on until you hit 85-90% (increasing the load, decresing the reps), do a deload week then start over with a higher 1RM?Thanks for the info and great article.

You need to pause as your chest and the bar get in touch. When you compare them to your standard upper/lower splits and body part specific training programs, there’s almost nothing. Don’t move your torso while doing this exercise. It’s 100% free.Get the entire workout template that I personally use whenever designing this type of routine for myself or others. Read PLL workout! Please advise me on the best way to do that !What do you think about going heavy weight for one split and then light with a lot of reps (to get more toned) for the next split. It’s coming.great website! I live in Sweden and would like to purchase your book to increase my knowledge further about proper training and nutrition. Stand with your torso straight and your palms facing you.

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