Has anyone had experience with Wesley Silveria 2 day routine or work in general?
His template was
Day One:
Dips or Bench Press 2-3 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2-3 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10
Day Two:
Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10
I feel like there are many better options…
I’ll be the first to say that there are a million completely different routines that will all work, but this shit is wack.
It looks like someone threw a bucket full of exercises, sets and reps at a wall and picked what stuck.
If you take a look around then you’ll see that there are a lot of women here who work harder than that. You have the advantage of testosterone (I assume) so you should probably take advantage of it and do something that will actually result in growth.
If you said that each of those sets were taken to failure and/or were using an intensification technique then maybe it could produce something.
Day 1 Looks like a standard push day to me, day 2 i don’t really understand placing legs towards the end
Low frequency is probably okay if you’re an elite lifter, I know I’m not so 3-4 days/wk is a minimum
I think lifting 2 days a week is perfectly fine, often overlooked, and probably best for a lot of people… unless it’s done like this.