The Smartest Way to Build Muscle (100% NATURALLY)
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Date: 2024-09-30
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Comments and reviews: 20
angelme5692
I have been doing a 3 day workout plan that I made myself for about 1. 3 years. (and I workout for 2 years in total) It was push pull legs. Firstly let me just tell you that if you are not too keen to train legs, you will skip tht third day quite often, and that's bad, especially if you are trying to burn calories and lose weight through these training sessions.
Secondly, whatever you do, consume enough protein pls. You can see some results even when you are at 0. 5 grams per kilo of bodyweight, but they are pretty minimal, not optimal at all.
Thridly, hitting a muscle group only once a week, is really not optimal either. Because you tend not to have enough volume in this case but also this muscle group remains untrained for 7 days.
What I ended up doing (and the reasons I'm leaving this comment before even going past min 4: 00):
Realistically I couldn't train for more than twice a week. I didn't have the time to do so. So, there was no leg day there: D (in all fairness, my legs are genetically pretty buffed and strong. hitting 130kg free squat with 1 month of training is proof of that xD. So 2 days.
I decided to try a total body workout. Now now. some considerations. If you want to hit all of your body in 1 workout and want to do it effectively, you must workout for longer these days. There is not such thing as 45 min total body workout. I decided to have 3-4 exersices for each muscle group with 2 sets for each exersice. Why Because I want to hit every angle. Mow if you add Chest, Triceps, Shoulders, Upper Back, Biceps, Lower Back and Legs (the last two is 1, 5 muscle groups let's say) you get 6, 5 muscle groups multiplied by 3, 5 exersices and then multipled by 2. 45 sets per workout xDDDD
They are too many, so no lies here, I didn't do legs xD About 36 sets per workout. But I want to sart doing legs again. Anyways. The results. At 36 sets per workout, which is quite high if you ask me and with 1. 1 grams fo protein per kg of bodyweight, I steadily gain muscle. Arms are getting bigger, chest is getting bigger, back is getting bigger. It works. I would argue that this is the most effective two day workout for upper body. But there is not enough stamina for lower body: 3 So what am I to do here. Maybe do 1 sets for some secondary exercises Idk: 3
Currently I need at least 2 hours for my workout (typically 3-3. 5 hours when talking with friends in between sets. someone might say that I'm wasting time, but I lack energy and stamina, I need quite long breaks to be able to perform well. So a 2. 5 hours workout session is typical even if I have no one to talk to. If legs are added, I would need at least 25-30 more minutes. What happens if I add abs RIP, 4 hours for every workout session xD
So. Let's land back in reality for a bit. 2 days per week is too little for most people and too much work in general. Ideally you want 3-4. If you are able to do it, even if a bit of a stretch, just do it. Training 2 days a week is very tiring. Way more than 3 or 4.
Unless you absolutely can't traing more than 2 days per week, don't try what I do. If you however are only able to train for 2 days, prepare for exhaustion after each workout.
reply
I have been doing a 3 day workout plan that I made myself for about 1. 3 years. (and I workout for 2 years in total) It was push pull legs. Firstly let me just tell you that if you are not too keen to train legs, you will skip tht third day quite often, and that's bad, especially if you are trying to burn calories and lose weight through these training sessions.
Secondly, whatever you do, consume enough protein pls. You can see some results even when you are at 0. 5 grams per kilo of bodyweight, but they are pretty minimal, not optimal at all.
Thridly, hitting a muscle group only once a week, is really not optimal either. Because you tend not to have enough volume in this case but also this muscle group remains untrained for 7 days.
What I ended up doing (and the reasons I'm leaving this comment before even going past min 4: 00):
Realistically I couldn't train for more than twice a week. I didn't have the time to do so. So, there was no leg day there: D (in all fairness, my legs are genetically pretty buffed and strong. hitting 130kg free squat with 1 month of training is proof of that xD. So 2 days.
I decided to try a total body workout. Now now. some considerations. If you want to hit all of your body in 1 workout and want to do it effectively, you must workout for longer these days. There is not such thing as 45 min total body workout. I decided to have 3-4 exersices for each muscle group with 2 sets for each exersice. Why Because I want to hit every angle. Mow if you add Chest, Triceps, Shoulders, Upper Back, Biceps, Lower Back and Legs (the last two is 1, 5 muscle groups let's say) you get 6, 5 muscle groups multiplied by 3, 5 exersices and then multipled by 2. 45 sets per workout xDDDD
They are too many, so no lies here, I didn't do legs xD About 36 sets per workout. But I want to sart doing legs again. Anyways. The results. At 36 sets per workout, which is quite high if you ask me and with 1. 1 grams fo protein per kg of bodyweight, I steadily gain muscle. Arms are getting bigger, chest is getting bigger, back is getting bigger. It works. I would argue that this is the most effective two day workout for upper body. But there is not enough stamina for lower body: 3 So what am I to do here. Maybe do 1 sets for some secondary exercises Idk: 3
Currently I need at least 2 hours for my workout (typically 3-3. 5 hours when talking with friends in between sets. someone might say that I'm wasting time, but I lack energy and stamina, I need quite long breaks to be able to perform well. So a 2. 5 hours workout session is typical even if I have no one to talk to. If legs are added, I would need at least 25-30 more minutes. What happens if I add abs RIP, 4 hours for every workout session xD
So. Let's land back in reality for a bit. 2 days per week is too little for most people and too much work in general. Ideally you want 3-4. If you are able to do it, even if a bit of a stretch, just do it. Training 2 days a week is very tiring. Way more than 3 or 4.
Unless you absolutely can't traing more than 2 days per week, don't try what I do. If you however are only able to train for 2 days, prepare for exhaustion after each workout.
reply
duacot6633
I just hit 53yo and in the last 2 years I had heart ablation surgery and 2 inguinal hernia surgeries. When I had my 2nd hernia surgery around April of this year I had hit 294'bs; 5'11. I am now able to move without pain and have the endurance to push and maintain activity without other discomfort. I got back into the gym July of this year and after 3 months I've dropped 30lbs and continue to make progress. (I have made changes to how I eat and not so much as what I eat)
After three months of focusing on cardio I am now shifting into weight training. My current cardio routine is 30m rowing targeting 210 split as a baseline for my pacing. If I blow it out and fail to hit 20m I come back at the end of the day and target that missing 10-15 with a different play list. Music is a beast when working out and it makes all the difference for me when doing any kind of cardio routine.
Thank you AthleanX, you've helped reinforce my good practices while curbing some misconceptions. I workout with a fluid type of routine where sets are not static in weight nor reps and always work to muscle failure. I target about 75% for a strenuous success with 25% being a push to fatigue. I approach this organically where my routine is altered by the needs of that day. The rowing machine helps make this process fun.
Fun, something we kind of forget why we do things. The more fun something can be the more we get invested in that activity. Music had made a massive difference for me to really get energized during the work out and wearing headphones with music blaring I take notice of the occasional looks I get when I'm in the middle of an intense workout; assume most of that is due to the huffinf and puffing, groaning and grunting, and other random noises.
Being spent on the row and winding down, Immigrant Song comes on my playlist. and I'm right back at it!
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I just hit 53yo and in the last 2 years I had heart ablation surgery and 2 inguinal hernia surgeries. When I had my 2nd hernia surgery around April of this year I had hit 294'bs; 5'11. I am now able to move without pain and have the endurance to push and maintain activity without other discomfort. I got back into the gym July of this year and after 3 months I've dropped 30lbs and continue to make progress. (I have made changes to how I eat and not so much as what I eat)
After three months of focusing on cardio I am now shifting into weight training. My current cardio routine is 30m rowing targeting 210 split as a baseline for my pacing. If I blow it out and fail to hit 20m I come back at the end of the day and target that missing 10-15 with a different play list. Music is a beast when working out and it makes all the difference for me when doing any kind of cardio routine.
Thank you AthleanX, you've helped reinforce my good practices while curbing some misconceptions. I workout with a fluid type of routine where sets are not static in weight nor reps and always work to muscle failure. I target about 75% for a strenuous success with 25% being a push to fatigue. I approach this organically where my routine is altered by the needs of that day. The rowing machine helps make this process fun.
Fun, something we kind of forget why we do things. The more fun something can be the more we get invested in that activity. Music had made a massive difference for me to really get energized during the work out and wearing headphones with music blaring I take notice of the occasional looks I get when I'm in the middle of an intense workout; assume most of that is due to the huffinf and puffing, groaning and grunting, and other random noises.
Being spent on the row and winding down, Immigrant Song comes on my playlist. and I'm right back at it!
reply
PassportPowell
00: 03 The smartest way to build muscle naturally
01: 54 Importance of willingness to train and consistency
05: 30 The best split is the one you can stick with.
07: 22 Utilize variations for more comfortable and effective squats
11: 06 Gradually increase weight and manipulate sets and reps for strength gain
12: 59 Importance of corrective exercises for preventing injuries and maintaining strength
16: 23 Importance of corrective exercises for preventing injuries and improving strength
18: 02 Emphasize longevity and unassisted muscle growth
21: 19 Vary exercise planes for muscle development
23: 04 Target weak points with extra attention and volume for muscle growth.
26: 27 Master the exercise before moving on to another one.
28: 11 Vary your repetition ranges for hypertrophy
31: 46 Realizing your true muscle-building potential
33: 25 Importance of quantifying gains in muscle building
36: 48 Focus on achieving failure with minimal sets
38: 27 Utilize effective reps for hypertrophy gains
41: 41 Importance of hydration, sleep, and managing stress for muscle building
43: 16 Importance of nutrition for muscle building
46: 28 Protein powder and omega-3 fish oils are crucial for muscle gains and overall health.
reply
00: 03 The smartest way to build muscle naturally
01: 54 Importance of willingness to train and consistency
05: 30 The best split is the one you can stick with.
07: 22 Utilize variations for more comfortable and effective squats
11: 06 Gradually increase weight and manipulate sets and reps for strength gain
12: 59 Importance of corrective exercises for preventing injuries and maintaining strength
16: 23 Importance of corrective exercises for preventing injuries and improving strength
18: 02 Emphasize longevity and unassisted muscle growth
21: 19 Vary exercise planes for muscle development
23: 04 Target weak points with extra attention and volume for muscle growth.
26: 27 Master the exercise before moving on to another one.
28: 11 Vary your repetition ranges for hypertrophy
31: 46 Realizing your true muscle-building potential
33: 25 Importance of quantifying gains in muscle building
36: 48 Focus on achieving failure with minimal sets
38: 27 Utilize effective reps for hypertrophy gains
41: 41 Importance of hydration, sleep, and managing stress for muscle building
43: 16 Importance of nutrition for muscle building
46: 28 Protein powder and omega-3 fish oils are crucial for muscle gains and overall health.
reply
s1x6x1s
when i started training at 22 yo. i did the Bro Split, 5 workouts a week (Sat, Sun rest. every 6 months i changed the exercises to avoid the plateau. as i got older, the change-up period became every 4 months, then 3 months. and then after 40 yo. i felt my body wasn't really responding to the Bro Split, 5x a week. my body would severely fatigued after 2-3 months of training that it manifested into a depression where i just wouldn't get out of bed all day (got up only to go to bathroom or eat. i needed a few days off to reset. so, i changed the training regiment to full-body workout and PPL to this day (i'm now 48. i started with 1: 1 training frequency (1 day working out, 1 day rest, repeat. my body responded well to that, but it makes the scheduling complex with other things in my life. i also felt 3x a week frequency is too low, so i do 4x a week (Mon, Tue, Thu, Fri working out; Wed, Sat, Sun rest.
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when i started training at 22 yo. i did the Bro Split, 5 workouts a week (Sat, Sun rest. every 6 months i changed the exercises to avoid the plateau. as i got older, the change-up period became every 4 months, then 3 months. and then after 40 yo. i felt my body wasn't really responding to the Bro Split, 5x a week. my body would severely fatigued after 2-3 months of training that it manifested into a depression where i just wouldn't get out of bed all day (got up only to go to bathroom or eat. i needed a few days off to reset. so, i changed the training regiment to full-body workout and PPL to this day (i'm now 48. i started with 1: 1 training frequency (1 day working out, 1 day rest, repeat. my body responded well to that, but it makes the scheduling complex with other things in my life. i also felt 3x a week frequency is too low, so i do 4x a week (Mon, Tue, Thu, Fri working out; Wed, Sat, Sun rest.
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dmitrylapin3192
Thank you for the in-depth discussion; it was stimulating for me to think about ways to make my routine (currently focused on calisthenics) more diversified and effective. I have two ideas for the future videos. First, I would love to hear science-founded opinions on the use of microbiota complexes as a supplement. Second, I would like to learn here if the diet with the split protein/carb/fat 40-40-20 is something sustainable over the years for a regular guy going to a gym/sport 3-5 days/week just to be in shape and for a boost. I am trying to implement the 40-40-20 split in my diet but find it difficult - I cannot eat so much protein daily. I feel comfortable with the protein/carb/fat ratio at 30-40-30, but I am not sure if such a split has adverse effects in the long run. I would appreciate your thoughts on splits in the diet.
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Thank you for the in-depth discussion; it was stimulating for me to think about ways to make my routine (currently focused on calisthenics) more diversified and effective. I have two ideas for the future videos. First, I would love to hear science-founded opinions on the use of microbiota complexes as a supplement. Second, I would like to learn here if the diet with the split protein/carb/fat 40-40-20 is something sustainable over the years for a regular guy going to a gym/sport 3-5 days/week just to be in shape and for a boost. I am trying to implement the 40-40-20 split in my diet but find it difficult - I cannot eat so much protein daily. I feel comfortable with the protein/carb/fat ratio at 30-40-30, but I am not sure if such a split has adverse effects in the long run. I would appreciate your thoughts on splits in the diet.
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kaischlegel6285
Help needed-
What does it mean to train 3sets of 5reps (or 4-6) to muscle failure
Should the weight be adjusted accordingly, if I successful get those 6 reps (or even more, on the next set already - or on the next workout day.
What happens if I don't get to 4 reps. Should I decrease the weight already on the next set.
I find it very diffucult to use follow the plan with given weights, sets&reps, given breaks between set.
For example: With a given weight 3 sets of 5.
On set 1 I barely make 5 reps ( to muscle failure - so propably good weight)
Set 2 was just 3 reps to muscle failure. (should I have taken a longer break between set 1 and 2)
Whats next Decrease Weight Longer break Just keep going and maybe make 1 or 2 reps. (and decrease weight in next workout)
Thank you very much
reply
Help needed-
What does it mean to train 3sets of 5reps (or 4-6) to muscle failure
Should the weight be adjusted accordingly, if I successful get those 6 reps (or even more, on the next set already - or on the next workout day.
What happens if I don't get to 4 reps. Should I decrease the weight already on the next set.
I find it very diffucult to use follow the plan with given weights, sets&reps, given breaks between set.
For example: With a given weight 3 sets of 5.
On set 1 I barely make 5 reps ( to muscle failure - so propably good weight)
Set 2 was just 3 reps to muscle failure. (should I have taken a longer break between set 1 and 2)
Whats next Decrease Weight Longer break Just keep going and maybe make 1 or 2 reps. (and decrease weight in next workout)
Thank you very much
reply
rickyalcantara2656
For me I’m not to excited to work out anymore and I have seen results when I used to work out 5 -6 days a week. No longer what to do that I want to live life. But what works for me and I think a lot of people is frequency. Hitting each muscle 3 times a week. Man that’s when I saw bug results. Twice a week with a lot of volume not as good as too many days of between work outs. Keep in mind everyone health is the key. Blood work numbers need to be normal you can bug shredded or big and still have a heart attack. I’ve seen it many, many times. People take a million supplements which is not good. Don’t try to look like someone else. It will not happened. My Two cents peace out
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For me I’m not to excited to work out anymore and I have seen results when I used to work out 5 -6 days a week. No longer what to do that I want to live life. But what works for me and I think a lot of people is frequency. Hitting each muscle 3 times a week. Man that’s when I saw bug results. Twice a week with a lot of volume not as good as too many days of between work outs. Keep in mind everyone health is the key. Blood work numbers need to be normal you can bug shredded or big and still have a heart attack. I’ve seen it many, many times. People take a million supplements which is not good. Don’t try to look like someone else. It will not happened. My Two cents peace out
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athleanx
Love this video! The part about training to failure really resonates with me. When I’m on rep 9, I feel like I can push past 12, but as soon as I hit 10, the weight suddenly feels heavier, and I barely make it to 12. Realizing this, I started adding more plates or heavier dumbbells and can still do 12 repsit amazes me how much the mind affects the body.
Also, I love training, but I’m focused on my entrepreneurial ventures and don’t have as much time during the week. Do you have a program designed for people who can only train a few times per week
I have been training with your programs for the past few years and I love them all.
Thank you for everything you do.
reply
Love this video! The part about training to failure really resonates with me. When I’m on rep 9, I feel like I can push past 12, but as soon as I hit 10, the weight suddenly feels heavier, and I barely make it to 12. Realizing this, I started adding more plates or heavier dumbbells and can still do 12 repsit amazes me how much the mind affects the body.
Also, I love training, but I’m focused on my entrepreneurial ventures and don’t have as much time during the week. Do you have a program designed for people who can only train a few times per week
I have been training with your programs for the past few years and I love them all.
Thank you for everything you do.
reply
athleanx
1: 10 Training Frequency.
5: 45 Exercise selection.
10: 25 Structure for exercises
10: 50 Overcoming strength plateaus
12: 20 Fortifying the foundations
13: 40 avoiding exercises
14: 40 corrective exercises
19: 30 Complimentary exercises
23: 00 Weak points
23: 30 Variety
24: 40 Sets
27: 15 Load and Intensity
30: 30 Training to failure
33: 45 Thoughts on lengthened training
36: 30 Different techniques/ Mike Mentzer approach
37: 45 effective reps
38: 40 How often to train to failure
39: 39 Cardio and conditioning
41: 10 Sleep, hydration and stress
42: 40 Motivation
43: 50 Nutrition
reply
1: 10 Training Frequency.
5: 45 Exercise selection.
10: 25 Structure for exercises
10: 50 Overcoming strength plateaus
12: 20 Fortifying the foundations
13: 40 avoiding exercises
14: 40 corrective exercises
19: 30 Complimentary exercises
23: 00 Weak points
23: 30 Variety
24: 40 Sets
27: 15 Load and Intensity
30: 30 Training to failure
33: 45 Thoughts on lengthened training
36: 30 Different techniques/ Mike Mentzer approach
37: 45 effective reps
38: 40 How often to train to failure
39: 39 Cardio and conditioning
41: 10 Sleep, hydration and stress
42: 40 Motivation
43: 50 Nutrition
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nitro200flyer3
Okay I'm posting this before I even watch your video. I've struggled with obesity and weight all my life at 5'8 272 lbs I would fight hung at the gym and cycled just to control my weight but my health what's declining so quickly I even had a knee replacement. Then I went ketovore then carnivore in one year I lost 130 lb but I had a lot of loose skin made me want to give up but I kept it up moving to 100% carnivore most of my loose skin is gone and I've never gain muscle so quickly. By the way I'm 64 so much for you can't gain muscle after 50 now I'm going to watch the rest of your video but I don't want to hear any diet advice from you.
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Okay I'm posting this before I even watch your video. I've struggled with obesity and weight all my life at 5'8 272 lbs I would fight hung at the gym and cycled just to control my weight but my health what's declining so quickly I even had a knee replacement. Then I went ketovore then carnivore in one year I lost 130 lb but I had a lot of loose skin made me want to give up but I kept it up moving to 100% carnivore most of my loose skin is gone and I've never gain muscle so quickly. By the way I'm 64 so much for you can't gain muscle after 50 now I'm going to watch the rest of your video but I don't want to hear any diet advice from you.
reply
johnblack159
hey Jeff awesome video as always, would love to hear / see a video about correctives / supplement exercises to help with compound lifts, I have been following your full body workout for about a month and a half now but am finding that I cant complete some of the exercises during the later workouts in the week because I have pushed my forearms too hard and get a sharp pain and a throbbing ache that persists after the workout and was wondering if their are supplement exercises or something else I should be doing to prevent this from happening
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hey Jeff awesome video as always, would love to hear / see a video about correctives / supplement exercises to help with compound lifts, I have been following your full body workout for about a month and a half now but am finding that I cant complete some of the exercises during the later workouts in the week because I have pushed my forearms too hard and get a sharp pain and a throbbing ache that persists after the workout and was wondering if their are supplement exercises or something else I should be doing to prevent this from happening
reply
brianscottdotson
This video was perfectly timed for me. I've been training with your programs for years and have gotten excellent results and am largely injury free. I recently decided to retire from the career that was killing my soul and do personal training full time. I've gotten my CPT cert and have taken on a few beginners for free. This video gives a comprehensive take on how to program inspired by the same AX principles that have gotten me such amazing results. I 100% want you to make that long nutrition video. Thanks Jeff for all you do.
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This video was perfectly timed for me. I've been training with your programs for years and have gotten excellent results and am largely injury free. I recently decided to retire from the career that was killing my soul and do personal training full time. I've gotten my CPT cert and have taken on a few beginners for free. This video gives a comprehensive take on how to program inspired by the same AX principles that have gotten me such amazing results. I 100% want you to make that long nutrition video. Thanks Jeff for all you do.
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Keyurong
The fact that he has biceps in his 'Big 6' is a red flag to me.
The REAL 'Big 6' are based off of biomechanics: A squat variation (Ex. : Barbell Squat, a hip hinge variation( Ex. : Barbell Deadlift, a horizonal press (Ex. : Barbell Bench Press, a horizonal pull (Ex. : Barbell Row, a vertical press (Ex. : Barbell Shoulder Press, and a vertical pull (Ex. : Pullups.
Major fail IMO, especially coming from someone who understand biomechanics.
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The fact that he has biceps in his 'Big 6' is a red flag to me.
The REAL 'Big 6' are based off of biomechanics: A squat variation (Ex. : Barbell Squat, a hip hinge variation( Ex. : Barbell Deadlift, a horizonal press (Ex. : Barbell Bench Press, a horizonal pull (Ex. : Barbell Row, a vertical press (Ex. : Barbell Shoulder Press, and a vertical pull (Ex. : Pullups.
Major fail IMO, especially coming from someone who understand biomechanics.
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samsoom7270
Something I struggle with (and I think a lot of other people do as well) is nutrition and how to constantly have a readily available source of food in the house or fridge at all times. For me, meal prepping is a pain and I like variety. However, constantly cooking food when I need it costs a lot of time and effort (especially with dishes. I could really use a video to go back to help overcome this obstacle. Appreciate ya
reply
Something I struggle with (and I think a lot of other people do as well) is nutrition and how to constantly have a readily available source of food in the house or fridge at all times. For me, meal prepping is a pain and I like variety. However, constantly cooking food when I need it costs a lot of time and effort (especially with dishes. I could really use a video to go back to help overcome this obstacle. Appreciate ya
reply
hamdankhant
Hey Jeff, I hope you read my comment and answer in your next QnA. My legs just don't grow. My upper body is growing gradually however its the legs that dont budge. I do leg work out twice in a week with squats, extentions, lunges, bulgarian splits but it simply does not grow. i got cuts thogh but how to make it grow I eat chicken, read meat no junks but really it would be helpful for any tip that you can share.
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Hey Jeff, I hope you read my comment and answer in your next QnA. My legs just don't grow. My upper body is growing gradually however its the legs that dont budge. I do leg work out twice in a week with squats, extentions, lunges, bulgarian splits but it simply does not grow. i got cuts thogh but how to make it grow I eat chicken, read meat no junks but really it would be helpful for any tip that you can share.
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seanmichael5874
I have been using your methods and advice for three years now, I went from skinny fat to totally ripped. I'm totally natural, 50 years old and lifting right along with the heavy lifters. My friend was saying 'damn, Sean you got some Jeff Cavalier biceps' and it made me think to thank you. Thanks, you and Jesse have inspired me on so many levels. I found myself at the gym and have never felt more alive.
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I have been using your methods and advice for three years now, I went from skinny fat to totally ripped. I'm totally natural, 50 years old and lifting right along with the heavy lifters. My friend was saying 'damn, Sean you got some Jeff Cavalier biceps' and it made me think to thank you. Thanks, you and Jesse have inspired me on so many levels. I found myself at the gym and have never felt more alive.
reply
Preston_Smith
You can get results training a muscle once a week dude you don't have to do them twice a week unless you're counting compound movements as working that muscle. And I typically don't they typically consider compound movements like the bench press as a chest workout and I don't even think about my triceps and squats as a glute workout and I don't even think about my legs
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You can get results training a muscle once a week dude you don't have to do them twice a week unless you're counting compound movements as working that muscle. And I typically don't they typically consider compound movements like the bench press as a chest workout and I don't even think about my triceps and squats as a glute workout and I don't even think about my legs
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KrustyKlown
NOBODY needs to train more than 3 days a week, preferably 2 days a week as strength increases. Below is the workout split that took me to a national championship, that I still use today.
1) Chest/triceps/side delts 2( Back/biceps/rear delts 3) Legs/calves/abs
WIth this frequency of training, one must train HARD. Heavy Duty style, with ONE set to failure.
reply
NOBODY needs to train more than 3 days a week, preferably 2 days a week as strength increases. Below is the workout split that took me to a national championship, that I still use today.
1) Chest/triceps/side delts 2( Back/biceps/rear delts 3) Legs/calves/abs
WIth this frequency of training, one must train HARD. Heavy Duty style, with ONE set to failure.
reply
cottlad
Any tips for a 52 year old Is there anything specific nutritionally I should consider to gain muscle I've just lost 20kg and am back to a trimmish 190lb (6'3) but some of my weight loss obviously has been muscle. I'm back in the gym couple times a week and want a little of my muscle back. I don't want to get big! Should I consider creotine as well as protein whey
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Any tips for a 52 year old Is there anything specific nutritionally I should consider to gain muscle I've just lost 20kg and am back to a trimmish 190lb (6'3) but some of my weight loss obviously has been muscle. I'm back in the gym couple times a week and want a little of my muscle back. I don't want to get big! Should I consider creotine as well as protein whey
reply
scott-hr3hd
For me I’m still strong. What I found out about injury is it’s more likely with a touch and go approach. As soon as I included double pauses and holds at the hardest parts of a motion and when I added a lengthened hypertrophy phase on my periodization was when the game changed. Strength became more easily attainable but longer repair times.
reply
For me I’m still strong. What I found out about injury is it’s more likely with a touch and go approach. As soon as I included double pauses and holds at the hardest parts of a motion and when I added a lengthened hypertrophy phase on my periodization was when the game changed. Strength became more easily attainable but longer repair times.
reply
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