Deadpool99
Member
Hey guys, I have been doing a weird split to have a 4 day split to balance it with my lifestyle. I train religiously in the morning because if I train around 5 PM or after my gym becomes very crowded so anytime I have classes or I have to go out in the morning. I ensure it's a rest day so my approach is:
Day 1: Push and Quads (3 sets of pendulum squats and 3 sets of leg extension)
Day 2: Pull and Hamstring/Other lower body parts like glutes
Day 3: Rest
Day 4: Pull/quads
Day 5: Pull/Hamstring/others
Day 6:Rest
Day 7: Rest
Notes: I honestly have progressed in the lower body department very well and I placed my quads at the end of my push day my hamstrings at the start of my pool day and what I noticed is my genetics is fully in my lower body as in I trained my first year without doing lower body and I had decently size quads like you think I trained them somewhat and now I have to training them. They like triple in size with as little volume, I used to do six sets of pendulum squats and 3 sets of leg extensions and then I cut it down to 3 sets and I still make the exact same progress. I also don't train calves because I find that I can max out any machine and slap an extra three 45lbs plates and do it for reps, and my calves are huge without training. My back is my second best part but legs take the cake always.
Only downside is Push days take a bit longer, extra 30mins, which takes it to a 2 hour session, mainly cuz in my chest presses/squats I take a 4min rest times so it extends the session. However pull day are as fast as 1 hour to 1.5 hours. Usually closer to the hour mark unless every machine is taken.
I was very interested in upper and lower, but I am never convinced the amount of volume is enough after a certain training age and noobie gains are out of the way, I feel like more a dedicated day for each muscle group is better. I know I get away with legs due to my genetics but even then I feel like it's a great split if you can tolerate a leg day after a push, which I can easily.
I really like to hammer my pull and my push musculature like I have to do 3 sets lat pull down/weight pull-ups/3 sets chest supported row/ 3 sets of rear delts/3 sets of wide grip rows for upper back. I feel like cutting down my sets on an upper day would hinder my progress but everyone says it's great.
addition note: I train adductors and abductors but stopped cuz ffs I can lift them so heavy it's like they are so fucking developed. Even my glutes are fucking strong af. I have very strong lower body. I only trained lower body cuz more muscle =more muscle mass = higher tdee. otherwise I don't chase the discomfort of having 1 pair of chino I can wear cuz every other pair of pants are small, and having to buy XL sweatpants while I have a fucking 31 inch waist, (medium size).
Would love to hear y'all's thoughts? Does the approach look good?
Is there a way I can improve? One thing I learnt is that everyone here has way more knowledge/experience than me and I am always open to learning.
Day 1: Push and Quads (3 sets of pendulum squats and 3 sets of leg extension)
Day 2: Pull and Hamstring/Other lower body parts like glutes
Day 3: Rest
Day 4: Pull/quads
Day 5: Pull/Hamstring/others
Day 6:Rest
Day 7: Rest
Notes: I honestly have progressed in the lower body department very well and I placed my quads at the end of my push day my hamstrings at the start of my pool day and what I noticed is my genetics is fully in my lower body as in I trained my first year without doing lower body and I had decently size quads like you think I trained them somewhat and now I have to training them. They like triple in size with as little volume, I used to do six sets of pendulum squats and 3 sets of leg extensions and then I cut it down to 3 sets and I still make the exact same progress. I also don't train calves because I find that I can max out any machine and slap an extra three 45lbs plates and do it for reps, and my calves are huge without training. My back is my second best part but legs take the cake always.
Only downside is Push days take a bit longer, extra 30mins, which takes it to a 2 hour session, mainly cuz in my chest presses/squats I take a 4min rest times so it extends the session. However pull day are as fast as 1 hour to 1.5 hours. Usually closer to the hour mark unless every machine is taken.
I was very interested in upper and lower, but I am never convinced the amount of volume is enough after a certain training age and noobie gains are out of the way, I feel like more a dedicated day for each muscle group is better. I know I get away with legs due to my genetics but even then I feel like it's a great split if you can tolerate a leg day after a push, which I can easily.
I really like to hammer my pull and my push musculature like I have to do 3 sets lat pull down/weight pull-ups/3 sets chest supported row/ 3 sets of rear delts/3 sets of wide grip rows for upper back. I feel like cutting down my sets on an upper day would hinder my progress but everyone says it's great.
addition note: I train adductors and abductors but stopped cuz ffs I can lift them so heavy it's like they are so fucking developed. Even my glutes are fucking strong af. I have very strong lower body. I only trained lower body cuz more muscle =more muscle mass = higher tdee. otherwise I don't chase the discomfort of having 1 pair of chino I can wear cuz every other pair of pants are small, and having to buy XL sweatpants while I have a fucking 31 inch waist, (medium size).
Would love to hear y'all's thoughts? Does the approach look good?
Is there a way I can improve? One thing I learnt is that everyone here has way more knowledge/experience than me and I am always open to learning.
