With that sched, Sunday better have meal prep in it...
Yep, Sunday and Wednesday evening meal preps.
Jollof rice, chicken thighs and roasted brussel sprouts keep me right
Essential Random Gym Thoughts Revisited...
- Thread starter -G$-
- Start date
Yep, Sunday and Wednesday evening meal preps.
Jollof rice, chicken thighs and roasted brussel sprouts keep me right
Gully Bull
Love Sponge
Something not adding up. He had more trouble moving 335 on flat bench.
Nvm seems like he is posting stuff outta sequence
He added 70lbs to his bench press in 3 months
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Almost as strong as I was at 200 pounds at 173ish. Really dialed in my routine this last 5 or 6 months and it's paying off.
This is why we go raw 
Son Goku
Great Sage Equalling Heaven
1. Thank you for calling @Son Goku for all your coli gym/lifting needs.
2. For only 3-4 days of lifting, you're probably best off at full-body workouts for three days and U/L's for four. (You could do an U/L 3x/week, it's just less optimal more than likely. Avoid tryna do bro splits, PPL x1, etc. if the schedule doesn't fit.
3. For specific intermediate routines, Google the P.H.U.L (Power-Hypertrophy Upper Lower), which is kind of like PHAT from the magat Layne Norton, except the Shoulder/Back and Chest/Arm days are combined.
You could also look at the Texas Method and Madcow 5x5 for weeks when you can/only want to lift 3 times a week.
Bro splits ?1. Thank you for calling @Son Goku for all your coli gym/lifting needs.
2. For only 3-4 days of lifting, you're probably best off at full-body workouts for three days and U/L's for four. (You could do an U/L 3x/week, it's just less optimal more than likely. Avoid tryna do bro splits, PPL x1, etc. if the schedule doesn't fit.
3. For specific intermediate routines, Google the P.H.U.L (Power-Hypertrophy Upper Lower), which is kind of like PHAT from the magat Layne Norton, except the Shoulder/Back and Chest/Arm days are combined.
You could also look at the Texas Method and Madcow 5x5 for weeks when you can/only want to lift 3 times a week.
Son Goku
Great Sage Equalling Heaven
This is why we go raw
I paid for all 9 of the belts I currently have, I'll wear them when I want.
Son Goku
Great Sage Equalling Heaven
I just looked it up. That shyt is exactly why noobs crash out.
It’s “hard” for a regular like me to force myself to hit the gym 3-4 times a week.
But we telling a noob to hit a muscle group once per week, for 5 days.
That’s exactly why they don’t see any gains.
Only way to get good at doing compound movements like squats, is to do it more frequently
Son Goku
Great Sage Equalling Heaven
Disagreed. Some of us regulars have no life besides gymming and work; I have to actively try not to go 6-7 a week too often. (I average 5-6 times a week each year.)
A bro split can hit muscle groups more than once a week, depending on how it's programmed. Delts get hit on both Chest and Shoulders days; Quads and Hamstrings get hit on Leg and Back days (if you deadliff on Back day), etc.
They don't see gains because they lack consistency and intensity and have poor exercise selection moreso than anything else IMO.
A lot of powerlifting splits and programs used for powerlifting (like 5/3/1) only have you doing a given compound lift once or twice (max) a week, so I don't know, everybody handles volume and frequency differently (i.e. individual differences) to some degree. I got a homeboy at my gym now totaling over 1500 raw w/ sleeves and he doesn't usually hit a lift more than once a week from what I know.
BEsides, most of these folks including dudes ITT will never compete anyways so how much does this really matter?
I had an athletic, brolic manlet homie at work (a me is black papi
Dominicuz) that wrote up a Bro Split for me years back. 
I took that shyt, basically added 5/3/1 sets to all the Big 4 lifts and rocked with it. Pretty sure I still got the template lying around somewhere.
I was benching and hit chest + delts & tris (indirectly) on bench day.
I was squatting and hitting calves on leg day.
I overhead pressed and hit delts + chest & tris (indirectly) on shoulders day.
I hit back and bis on back day and got legs involved by deadlifting.
I had pull-ups and arms on arm day, so lats, back, rear delts, bis, and tris all got hit.
I did direct ab work and cardio on ab day to round off the week and peep the gym brawds on Saturday.
shyt worked. I may even run it back when I get bored.
trap101-ETHout-Allegri-In
Superstar
You Naija so I know you are not consuming. proper Jollof..Yep, Sunday and Wednesday evening meal preps.
Jollof rice, chicken thighs and roasted brussel sprouts keep me right
.......
..... . The Accra Recipe will provide you provisions of Victory...
trap101-ETHout-Allegri-In
Superstar
I heard rumblings of this. Didn't think it was true..1. Thank you for calling @Son Goku for all your coli gym/lifting needs.
2. For only 3-4 days of lifting, you're probably best off at full-body workouts for three days and U/L's for four. (You could do an U/L 3x/week, it's just less optimal more than likely. Avoid tryna do bro splits, PPL x1, etc. if the schedule doesn't fit.
3. For specific intermediate routines, Google the P.H.U.L (Power-Hypertrophy Upper Lower), which is kind of like PHAT from the magat Layne Norton, except the Shoulder/Back and Chest/Arm days are combined.
You could also look at the Texas Method and Madcow 5x5 for weeks when you can/only want to lift 3 times a week.
....... waaay too prevalent in the strength training community..
...... I'll just have to continue to pirate his books just as before, but now with pleasure...
