so, here i go again.
after some time off from the gym im going to try a ppl split. this is a work in progress, so if im doing something wrong or could be doing it better let me know.
long term plan* is to do this 6 days a week.
short term is 3-5*
Pull - Back, Biceps
close cable row 3x10
wide lat pulldown 3x10
close lat pullover 2x12, 1xdropset
Did you get this from somewhere or make it up?
You plan is to repeat these twice per week?
I think just getting back to training and expecting to train 6 days a week is a stretch.
I think your also performing too many exercises on your push day.
I would plan for 5 days max right now to see how you do. Split them up like this
push1/pull1/legs/push2/pull2/rest/rest
I linked a program in your other thread. Did you look at it?
Where are you with your diet?
the excersises listed are not necessarily in order, although it tends to vary as to what is avilable at what time. i had the wrong name for the machine, its a “v squat plate loaded machine”
Compound movements diminish MUR in the target muscle. Hacks, Pendulums, Extensions… more optimal than squats unless you’re a really advanced squatter with proper mechanics.
I’m not being at all facetious here - ChatGPT does a great job writing programs for people who mightn’t have the time to read, synthesise and follow set plans (or whatever reason)
Just prompt it similar to how I did here, and you end up with a half-decent plan. You can then make any substitutions around viable/unviable exercises as needed.
Training 5 to 6 days a week is too much. You’re not recovering or are training far too easy… both of which are not optimal by a long shot.
And training intensity is very important. So those “moderate” intensity sets are useless. And varying the rep ranges isn’t necessary. Over 10 is way more fatiguing though.
no mention of progression because this is a wip, i will fill it in as i go. tomorrow will be pull so ill put down what i can do for 8 reps on lat pulldown
My experience was when training legs was that everything below my waist was the target. My thought was that the more weight I could lift for 10 reps with good range of motion would build the targets.
I started with long skinny legs on a short waisted 6’ 0” frame. Through heavy compound lifts I had managed to win “Best Legs” in two contests. BTW, I didn’t figure out how to squat efficiently until after18 years of training. I did heavy leg presses first until then.
One advantage that I had was that no one told me that compound movements diminish MUR.
Squats are excellent, can build world class legs and aren’t to be shunned… I always ask what the optimal way is to get the results I want. Less balance, stability, fewer working parts, so to speak… all of which diminish MUR in the quads. Squats don’t stimulate hamstrings and can be more glute dominant depending upon your mechanics. Just better options, in my experience.
