What is everyone doing for training?

[Itkis]

I just wanted to start a thread maybe to get some ideas. Everyone does different things so it’ll be good to see them in one place. So what is everyone’s split? Body part or PPL? What’s an example chest or push day look like as far as exercises, sets and reps? Are you structured or do you wing it depending how you feel? Any info is great. I’m looking to change it up a bit and I want to see what everyone is doing. I’m currently doing a PPL with 4 variations. So I start back to the same every two weeks as I do 6 days a week.

 

[Dmomuchole]

I go once or twice a week,iv got joint problems but somehow still manage to stay big lean and mean lol going to try going multiple times a week for short periods of time and see if that helps. I’m usually going once a week hitting everything in about 2 1/2 hrs then my body recuperates in about 3-4 days then repeat. It is not very structured but it’s what my body’s capable of handling. Lol not really any suggestions but ideally I would like to do a 5-6 day split.

How long do you workout on those days?

 

[Dirtnasty]

I’m doing 4 day pl split lulu will ad more volume as time goes on maybe even adding fifth day if necessary so Monday is comp squat dead variation. And then hip thrust maybe leg press to give back rest. Tuesday comp bench and back. Thursday comp dead squat variation and other hamstring work the friday 3 sec pause bench Heacy triceps and back

 

[JB_rD81]

Going back to conjugate, on a 4 day split. Going to let my buddy who owns my gym solve my problems of self regulation by allowing him to template my workouts weekly based off the prior weeks performance. 4 day split, 1 heavy day DL and 1 heavy day Bench, 1 speed day for both too, work different variations of squat in on the DL days… it’s tried, it’s true, it’s simple as fuck, and as long as I have a good baby sitter, I shouldn’t fry my CNS or injure anything

 

[Dirtnasty]

We basically on same thing then

 

[Itkis]

@Dmomuchole Im there like 1-1 1/2 hours. Depends on my energy level. I get up at 4:30am to go to the gym so I’m not full of energy at that time. Weather is also a factor. My gym is in a warehouse so sometimes it feels like 120 degrees

 

[Poppy]

When I was younger I did what @JB_rD81 and @Dirtnasty did only I did not do as much deadlifting. My strained my lat too many times.

I completely agree. The conjugate was very simple and easy to tweak. I benched 460 and squated 610 on the platform using it.

Now… I guess I do “power building”.

Monday standing overhead press with upper hypertrophy

Wednesday is squat centered. Some sort of squat movement with posterior chain

Friday is bench press type movement with other upper body hypertrophy.

Saturday is more posterior chain and/or some sort of conditioning

Other off days I always do something. Walking or metabolic circuits or swimming

 

[John]

I started strictly using bands almost two weeks ago, and gonna stick with that for two months, then go back to my free weights, and Weider Machine.I also switched to doin two a days, but the same body part,mornings and then early evenings,doin to ways in the am, then 1 or 2 different ways on the second workout,the workout itself varies as to what motion I do also,I’m eating less carbs and focusing on more proteins,no less then 300 grams per day,carbs around 200.

 

[Kad1]

I trained back today

 

[Stratfordave]

I’ve trained the same way for the past 4-5 years … usually 7 days per week … one body part per day, arms are on same day, and just rotate: legs, chest, back, arms, shoulders, flow movements / core / claves, forearms……repeat. 30 minute cardio prior to all workouts … usually tread climber on level 10. Keep all reps 12-16 … usually 5 exercise per body part … 4 sets. Nothing really special ….

 

[JLee]

Before pandemic I trained legs chest back shoulders arms and legs day off repeat. Now I train every day, legs, back bis rear delts and traps, chest w/ shoulders and tris. Repeat.

 

[JB_rD81]

@Poppy have you ever heard of or do you remember DC, Dogg Crap training? That’s always the first thing that comes to mind when I think of power building

 

[Rusty]

What is that?

 

[Poppy]

Yessir. I remember reading about that years ago.

 

[Poppy]

Kind of the first guys to come up with a training protocol before power building.

 

[JB_rD81]

Dante’s method. It incorporated powerlifting principals into a more bodybuilding style of training… I knew a lot of guys back in the early 2000’s who lived by that training

 

[Dirtnasty]

I’ll
Look into it after this block

 

[JB_rD81]

It’s definitely different, utilization of rest/pause reps, hot every muscle group multiple times a week and utilize sub maximal weights.

 

[Rusty]

Does it work well for say transformation?

 

[JB_rD81]

I would imagine it could, as long as the diet is locked in. It’s definitely a good way to build solid mass.