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[ef222034]

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Just started working out around that time as well however I workout at home with some equipment.

From the research I've done, if you're working out 3 days a week, you should do full body splits those days so that you're hitting multiple muscle groups at least twice a week. You definitely need leg workouts in your routine!

 

how far are u from ur ideal goal/physique?

 

[ef222034]

how far are u from ur ideal goal/physique?

i started this yr's march. only got noob gains so far. id say I've only got a noticeable (not significant) increase in definition around shoulders, triceps, forearm shape, and chest. only just starting to see veins on left bicep

 

[here4money]

monday: shoulders,chest and triceps
tuesday: free
wednessday: back and biceps
thursday:free
friday: legs
thats what i have been doing and works fine. sometimes i do extra monday work out on thursday (or whatever u want to focus on more). cardio for 15-30 minutes after every work out.

 

[Exodos]

I hope you guys took photos of before your guys started working out, so then we can see some before and after shots. I absolutely love seeing comparative photos.

Personally, since the pandemic "ended" I stopped working out at home as much as I used to. However, recently I've been trying to get back into it and started calisthenics training at home. Will post before & after shots if I manage to find some confidence in myself.

 

[ef222034]

monday: shoulders,chest and triceps
tuesday: free
wednessday: back and biceps
thursday:free
friday: legs
thats what i have been doing and works fine. sometimes i do extra monday work out on thursday (or whatever u want to focus on more). cardio for 15-30 minutes after every work out.

sounds vgood

 

[ef222034]

I hope you guys took photos of before your guys started working out, so then we can see some before and after shots. I absolutely love seeing comparative photos.

Personally, since the pandemic "ended" I stopped working out at home as much as I used to. However, recently I've been trying to get back into it and started calisthenics training at home. Will post before & after shots if I manage to find some confidence in myself.

da goal

 

[ef222034]

long way 2 go tho

 

I focus on one muscle group each day. My split is:

Mon: Chest
Tue: Shoulders
Wed: Legs
Thu: Biceps / Triceps
Fri: Back
Sat: day off
Sun: day off

I've been going to the gym for about 5 years, and the split above has worked best for me, but i know many people prefer each muscle group twice per week. Test different methods to see what works best for you

 

[Zher0kool]

My best advice would be not to stop. After lifting for 10 years it's consistency and wanting to learn which helped my physique the most. Solid plan, I would have least 4 chest movements on your chest days. Add pec cable fly's, dips, incline dumbbell press, and some tricep stuff. Wednesday add back and Friday add legs. You should ideally only work each muscle group every 2-3 days.

 

[ef222034]

My best advice would be not to stop. After lifting for 10 years it's consistency and wanting to learn which helped my physique the most. Solid plan, I would have least 4 chest movements on your chest days. Add pec cable fly's, dips, incline dumbbell press, and some tricep stuff. Wednesday add back and Friday add legs. You should ideally only work each muscle group every 2-3 days.

Got my split pretty well sorted out. Have skipped every leg day so far though. xd

 

[Zher0kool]

Got my split pretty well sorted out. Have skipped every leg day so far though. xd

Rip, legs i'd say are the most important. Your glutes, quads and hamstrings are some of the largest muscles on your body causing the most growth hormone and testosterone increases when worked.

 

[ef222034]

Rip, legs i'd say are the most important. Your glutes, quads and hamstrings are some of the largest muscles on your body causing the most growth hormone and testosterone increases when worked.

will start them this week

 

I focus on one muscle group each day. My split is:

Mon: Chest
Tue: Shoulders
Wed: Legs
Thu: Biceps / Triceps
Fri: Back
Sat: day off
Sun: day off

I've been going to the gym for about 5 years, and the split above has worked best for me, but i know many people prefer each muscle group twice per week. Test different methods to see what works best for you

This is a solid split.

The only thing I would add is do not forget to do cardio. I do an hour a day on the stairmaster (absolute fucking death) and if I’m feeling kind of lazy, 15% incline at 2.7 mph on the treadmill. Also, when you see your progression starting to slow down, change the workouts you do. Full range of motion and progressive overload is the name of the game. Pausing/squeezing at the top of the rep and letting the weight down slowly also does wonders.

 

[ef222034]

This is a solid split.

The only thing I would add is do not forget to do cardio. I do an hour a day on the stairmaster (absolute fucking death) and if I’m feeling kind of lazy, 15% incline at 2.7 mph on the treadmill. Also, when you see your progression starting to slow down, change the workouts you do. Full range of motion and progressive overload is the name of the game. Pausing/squeezing at the top of the rep and letting the weight down slowly also does wonders.

Agree with all. mind muscle connection so improtant with every exercise. Cardio for me is just 30 min seated bike 10 cal per min. maybe stairmaster if i feeling bored

 

Agree with all. mind muscle connection so improtant with every exercise. Cardio for me is just 30 min seated bike 10 cal per min. maybe stairmaster if i feeling bored

Absolutely. Mind muscle connection helps you hone in on that specific muscle and tear it the fuck up. Love feeling the blood rush into it after a hard workout. The bike is alright, just makes me feel lazy. The only people that use them at my gym are overweight elderly people lol.

 

[6 Pack Abs]

Personally I run a split like this:

Mon - Cardio
Tues - Chest/Tris
Wed - Back/Bis
Thurs - Shoulders/Abs
Fri - Cardio
Sat - Off
Sun - Legs

I go in the mornings before work. I have personally found this method to be optimal for myself.

 

[ef222034]

Personally I run a split like this:

Mon - Cardio
Tues - Chest/Tris
Wed - Back/Bis
Thurs - Shoulders/Abs
Fri - Cardio
Sat - Off
Sun - Legs

I go in the mornings before work. I have personally found this method to be optimal for myself.

i like this, start of the week is light solid

 

Be sure to get 2 rest days and sleep 8 hours a night.
Mon, Tue, Rest, Thur, Fri,Rest, Sun
A novice split is usually Push, Pull, Legs

Push Day #1
Pull Day #1
Rest
Push Day #2
Pull Day #2
Legs Day #1 (You don't need much for banging Legs)
Rest

Try to remember in the beginning you don't need to exert yourself to try and prove anything just get in there have a plan and execute it. I've been training for about a year now and my days are hard but simple below is one of my days.

Not overly complicated simple workout to get the job done. Remember its a marathon not a sprint and the only competition you have is yourself.

Here are some tips from my coach for sets.

Happy Training.