Natty Split

Simon90

Moderator
How does this look for training natty. Going into 5th week back in gym. I was thinking if it’s still too soon To be jumping back into the way I trained before the lockdown. With usually 1 main working set and 1 back off set.

Follow the below as 3 days a week alternating each week?
Or would it be better adding an extra day of training one on one off?


week 1

monday-upper

Wednesday-lower

friday-upper

Week 2

Monday- lower

wedensday- upper

friday- lower



UPPER
  • Bench Press: 4 sets of 5 reps
  • Rows: 4 sets of 5 reps
  • Shoulder Press: 3 sets of 5 reps
  • Pull-Ups/Downs: 3 sets of 6-8 reps
  • Bicep Curls: 2 sets of 10 reps
  • Tricep Extensions: 2 sets of 10 reps
  • Lateral Raises: 2 sets of 12 reps
LOWER
  • Squats: 5 sets of 3-5 reps
  • Leg Press: 3 sets of 6 reps
  • Lunges: 2 sets of 8 reps
  • Leg Extension: 2 sets of 12 reps
  • Hamstring Curl: 2 sets of 12 reps
  • Calf Raises: 3 sets of 15 reps
  • Rear delt raises 2 sets of 12 reps
 
Looks like it covers the bases to me.
I’d personally swap squats for dead’s on alternate lower sessions

i was thinking of doing dead’s on upper day alternating between them and rows each time
 
Natty phaggot.
Bad isn’t it :D I won’t allow myself to go back on until my strength is fully back to where it was before the lockdown...and I need to know the gyms won’t shut again cos that’ll send me over the fucking edge :rofl:
 
Bad isn’t it :D I won’t allow myself to go back on until my strength is fully back to where it was before the lockdown...and I need to know the gyms won’t shut again cos that’ll send me over the fucking edge :rofl:
You got a time line on when you think it'll be safe and they won't close?

Tbh it's a sensible approach, but I think you're safe now tbh. I can't see the govt crippling the economy for a 2nd time. We will be spending years recovering from the first one.
 
You got a time line on when you think it'll be safe and they won't close?

Tbh it's a sensible approach, but I think you're safe now tbh. I can't see the govt crippling the economy for a 2nd time. We will be spending years recovering from the first one.
I’m thinking around mid October/November mate. Once schools go back in September and see how it pans out. You’d think we’d be safe now but you never know with these fucking retards in the government.
I heard rumours about pubs etc shutting to reopen schools. Whether it’ll happen or not is another thing but I’d rather not take the chance.
I’m itching to get on though so it’s a test of will power
 
How does this look for training natty. Going into 5th week back in gym. I was thinking if it’s still too soon To be jumping back into the way I trained before the lockdown. With usually 1 main working set and 1 back off set.

Follow the below as 3 days a week alternating each week?
Or would it be better adding an extra day of training one on one off?


week 1

monday-upper

Wednesday-lower

friday-upper

Week 2

Monday- lower

wedensday- upper

friday- lower



UPPER
  • Bench Press: 4 sets of 5 reps
  • Rows: 4 sets of 5 reps
  • Shoulder Press: 3 sets of 5 reps
  • Pull-Ups/Downs: 3 sets of 6-8 reps
  • Bicep Curls: 2 sets of 10 reps
  • Tricep Extensions: 2 sets of 10 reps
  • Lateral Raises: 2 sets of 12 reps
LOWER
  • Squats: 5 sets of 3-5 reps
  • Leg Press: 3 sets of 6 reps
  • Lunges: 2 sets of 8 reps
  • Leg Extension: 2 sets of 12 reps
  • Hamstring Curl: 2 sets of 12 reps
  • Calf Raises: 3 sets of 15 reps
  • Rear delt raises 2 sets of 12 reps

If it were me, bench, rows, leg press would all be higher reps.

The volume studies basically call for no less than 4, no more than 12 sets per session per body part, 2x per week to max out. So you're gimping yourself with hams, rear delts and selling yourself short on other body parts, whilst being very quad dominant in volume.
 
I’d switch out Squat for Deadlift every other lower workout and drop leg extensions and do 5 sets of leg curls instead of 2. You haven’t got enough lower posterior chain stuff in there imo

Apart from that it looks good
 
Tbh I’d just do PPL M-W-F and absolutely hammer it
Been a while since done a ppl...quite like the idea of that. Would allow me to annihilate each body Part with plenty of time to recover. Do you not reckon the extra frequency of the upper lower would be better tho? Or negligible difference
 
Been a while since done a ppl...quite like the idea of that. Would allow me to annihilate each body Part with plenty of time to recover. Do you not reckon the extra frequency of the upper lower would be better tho? Or negligible difference

Frequency is more important in terms of absolute strength. When it comes to hypertrophy, 2 routines with the same total volume end up being within a few % of each other, so do the one that best let's you fit in with your life and let's you cater a workout without having to compromise on exercise choices due to fatigue or time constraints, if size is the only concern
 
If it were me, bench, rows, leg press would all be higher reps.

The volume studies basically call for no less than 4, no more than 12 sets per session per body part, 2x per week to max out. So you're gimping yourself with hams, rear delts and selling yourself short on other body parts, whilst being very quad dominant in volume.
Which studies are them please mate? Not doubting you wouldn’t mind giving them a read cheers
 
Frequency is more important in terms of absolute strength. When it comes to hypertrophy, 2 routines with the same total volume end up being within a few % of each other, so do the one that best let's you fit in with your life and let's you cater a workout without having to compromise on exercise choices due to fatigue or time constraints, if size is the only concern
Yeah size is the main goal strength is just a bonus
 
Been a while since done a ppl...quite like the idea of that. Would allow me to annihilate each body Part with plenty of time to recover. Do you not reckon the extra frequency of the upper lower would be better tho? Or negligible difference
I think the PPL would be superior tbh pal

As u say you can really go at each body part rather than running out of steam mid session as your trying to hit so much different stuff

I personally would do the PPL for the reason above. But I’d hit it very hard
 
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