Hi, I have been workout 4 years and I guess I’m stuck ,so I decided to answer here for some plans to help me , my objectives are aesthetics, I mean I want a body like Lewis Harrison , actually my weight is 82 Kg(180 lb) and I’m 19
I’m a little messy because I read that it’s better make this : Push/Pull/Legs
according to you are stimulating the muscle 3 times at week but I don’t know how many exercise per each muscle
Monday: Push (Chest, Shoulders, Triceps)
Tuesday: off
Wednesday: Pull (Back, Biceps)
Thursday: off
Friday: Legs (Quads, Hamstrings, Calves, Abs)
Saturday: off
Sunday: off
But I don’t like the idea to rest 4 fucking days, I can workout for 5 days at the week and I hope you guys share whit me some plan to help me . sorry for my bad English xD
Kurt, instead of a new program, why don’t you just work out more often? Obviously what you’re doing is working so do 3on/1off. For example:
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Off
Friday: Push
Saturday: Pull
Sunday: Legs
Monday: Off (OR… if you know you can recover - for example, if you’re on gear and your nutrition and rest is on point - start over with push on Monday without taking a rest day here)
For some reason no one ever seems to consider the fact that you can in fact run a 3-way split, such as yours, over 3, 4, 5, 6, or 7 days a week. We’re stuck in the mindset of only thinking you can hit a bodypart once OR twice a week, and nothing in between.
You like your split…keep it. You wanna workout 5 days/week…workout 5/days a week.
M: push
Tu: pull
W: legs
Th: off
F: push
Sa: pull
Su: off
M: legs
Tu: push
W: pull
Th: off
F: legs
Sa: push
Su: off
…get it?
[quote]Kurt Berki wrote:
my objectives are aesthetics, I mean I want a body like Lewis Harrison[/quote]
Of all the possible pictures of this dude you could’ve posted, you chose one that could very easily make people think is what you currently look like. Not cool.
Why do you think you’re stuck? Have you not seen muscle gains or fat loss for a few months? How tall are you and about how fat are you currently?
Why not? “More training = more results” isn’t always how it works. 3 workouts a week of Chest-Shoulders-Tris/Back-Bis/Legs is a very well-known and accepted bodybuilding split used by tons of guys over the years, including Frank Zane (a classic “aesthetic” physique). It’d be something like 3-4 exercises for larger bodyparts and 2-3 exercises for smaller parts, with volume laid out similarly.
But if you did want to train more often, no problem. Like the guys said, you could definitely set up the same basic split to train 5 days a week. I’d probably go something like:
Mon: Legs
Tues: Push
Wed: Pull
Thurs: Legs
Fri: Push
Sat: Rest
Sun: Rest
Mon: Pull
Tues: Legs
Wed: Push
Thurs: Pull
Fri: Legs
Sat: Rest
Sun: Rest
etc.
On weeks where you’re hitting the same bodyparts for a second workout, use moderate to higher reps (like 8-10 and up) in one session and go heavier/lower reps (6-8 or below) in the other.
As you’re 19, from a body image perspective it might be better to measure yourself against more realistic goals. You aren’t going to end up looking like that guy just by hammering the protein, lifting really heavy and recovering properly.
[quote]Kurt Berki wrote:
my objectives are aesthetics, I mean I want a body like Lewis Harrison[/quote]
Of all the possible pictures of this dude you could’ve posted, you chose one that could very easily make people think is what you currently look like. Not cool.
[/quote]
I’m so dumb. I googled Lewis Harrison, and I was like, wow, this kid already looks like him!! Thanks Chris. That was definitely misleading on the OP’s part.
[quote]Kurt Berki wrote:
my objectives are aesthetics, I mean I want a body like Lewis Harrison[/quote]
Of all the possible pictures of this dude you could’ve posted, you chose one that could very easily make people think is what you currently look like. Not cool.
[/quote]
I’m so dumb. I googled Lewis Harrison, and I was like, wow, this kid already looks like him!! Thanks Chris. That was definitely misleading on the OP’s part.[/quote]
lol, yeah I thought it was a picture of the OP too!
