michaelmmm
New Member
Okay, so I know guys that something like hitting muscles twice a week (higher freq) with less volume is more OPTIMAL, something like a PPL, R, PPL split or even something like Upper/Lower routines ect...HOWEVER, I've been doing PPL split for since the start of my gym years and I'm looking for a change and I'd like to try out a single split. I personally feel I'd get my direct work from diff angles and a much fresher pump start one muscle per workout day only. So I'm not asking for feedback on diff routines, just on this one Please.
Q: Should I add MORE volume to my days or NOT and IF SO how many more set for bigger muscles and smaller muscle, Training each part once a week, except ARMS x2 per week.
Q: Would 8 sets for tris and 8 sets for bis and 4-5 sets for forearms be okay to hit in between a 48H period twice a week like Posted below here, or should I lessen the volume since they are twice per week, IF SO how much less? They are a lagging part for me personally, aiming to bring them up.
Q: I've had a few people tell me not to do, Mon: Chest, Tues: Arms, Wed: back........because I'm using tris and bis before and after, but there is not any direct work and if u look at my volume on chest and back day, it's only 12 sets total-intense though.
M: Ch
T: Arms
W: Ba
T: L
F: Sh
S: Arms
S: Abs/Rest & Recovery for the Most Part
CH:
Flat: 3 Heavy Pyramid Up
Incline: 3 Heavy Pyramid Up
Decline: 3 Heavy Pyramid Up
Flies: 3 Heavy Pyramid Up
BA:
T-Bar: 3 Heavy Pyramid Up
Rows: 3 Heavy Pyramid Up
Wide Lat: 3 Heavy Pyramid Up
Close Lat: 3 Heavy Pyramid Up
Arms/Forearms:
Hammer Curls: 2 Moderate-Heavy Pyramid Up
Bicep Curls: 4 Moderate-Heavy Pyramid Up (Last one Drop Set)
Cable Curls: 2 Moderate-Heavy Pyramid Up
Rev Curls: 4 Moderate-Heavy Pyramid Up (Last one Drop Set)
Pushdowns: 3 Moderate-Heavy Pyramid Up
SkullCrushers: 2 Moderate-Heavy Pyramid Up
Triangle: 3 Moderate-Heavy Pyramid Up
Shoulders:
Press Machine: 4 Heavy Pyramid Up
Side Lat: 3 Moderate-Heavy Pyramid Up
Front Raise: 3 Light-Moderate Pyramid Up
Rear Flies: 4 Moderate-Heavy Pyramid Up
Shrugs: 4 Moderate-Heavy Pyramid Up
Legs:
Ham Curls: 4 Moderate-Heavy Pyramid Up
Squats: 4 Heavy Pyramid Up
Quad Ext: 4 Moderate-Heavy Pyramid Up
Calve Raise: 4-5 Light-Moderate Pyramid Up
Abs/Rest:
Upper: 5 Moderate-Heavy Pyramid Up
Leg Raise: 5 Bodyweight-Less Rest
Side Obliq: 5 Moderate-Heavy Pyramid Up
Q: Should I add MORE volume to my days or NOT and IF SO how many more set for bigger muscles and smaller muscle, Training each part once a week, except ARMS x2 per week.
Q: Would 8 sets for tris and 8 sets for bis and 4-5 sets for forearms be okay to hit in between a 48H period twice a week like Posted below here, or should I lessen the volume since they are twice per week, IF SO how much less? They are a lagging part for me personally, aiming to bring them up.
Q: I've had a few people tell me not to do, Mon: Chest, Tues: Arms, Wed: back........because I'm using tris and bis before and after, but there is not any direct work and if u look at my volume on chest and back day, it's only 12 sets total-intense though.
M: Ch
T: Arms
W: Ba
T: L
F: Sh
S: Arms
S: Abs/Rest & Recovery for the Most Part
CH:
Flat: 3 Heavy Pyramid Up
Incline: 3 Heavy Pyramid Up
Decline: 3 Heavy Pyramid Up
Flies: 3 Heavy Pyramid Up
BA:
T-Bar: 3 Heavy Pyramid Up
Rows: 3 Heavy Pyramid Up
Wide Lat: 3 Heavy Pyramid Up
Close Lat: 3 Heavy Pyramid Up
Arms/Forearms:
Hammer Curls: 2 Moderate-Heavy Pyramid Up
Bicep Curls: 4 Moderate-Heavy Pyramid Up (Last one Drop Set)
Cable Curls: 2 Moderate-Heavy Pyramid Up
Rev Curls: 4 Moderate-Heavy Pyramid Up (Last one Drop Set)
Pushdowns: 3 Moderate-Heavy Pyramid Up
SkullCrushers: 2 Moderate-Heavy Pyramid Up
Triangle: 3 Moderate-Heavy Pyramid Up
Shoulders:
Press Machine: 4 Heavy Pyramid Up
Side Lat: 3 Moderate-Heavy Pyramid Up
Front Raise: 3 Light-Moderate Pyramid Up
Rear Flies: 4 Moderate-Heavy Pyramid Up
Shrugs: 4 Moderate-Heavy Pyramid Up
Legs:
Ham Curls: 4 Moderate-Heavy Pyramid Up
Squats: 4 Heavy Pyramid Up
Quad Ext: 4 Moderate-Heavy Pyramid Up
Calve Raise: 4-5 Light-Moderate Pyramid Up
Abs/Rest:
Upper: 5 Moderate-Heavy Pyramid Up
Leg Raise: 5 Bodyweight-Less Rest
Side Obliq: 5 Moderate-Heavy Pyramid Up
