Natty Split

Discussion in 'Training Information' started by Simon90, Aug 24, 2020.

  1. Simon90

    Simon90 Full Member

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    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
     
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  2. G-G

    G-G Ex Competitor

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    Looks like it covers the bases to me.
    I’d personally swap squats for dead’s on alternate lower sessions
     
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  3. Simon90

    Simon90 Full Member

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    i was thinking of doing dead’s on upper day alternating between them and rows each time
     
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  4. Sjundea

    Sjundea Top Contributor

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    Natty phaggot.
     
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  5. Simon90

    Simon90 Full Member

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    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:
     
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  6. Sjundea

    Sjundea Top Contributor

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    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.
     
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  7. Simon90

    Simon90 Full Member

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    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
     
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  8. godsgifttoearth

    godsgifttoearth Full Member

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    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.
     
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  9. GhostOf2Can

    GhostOf2Can Top Contributor

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    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
     
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  10. GhostOf2Can

    GhostOf2Can Top Contributor

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    Tbh I’d just do PPL M-W-F and absolutely hammer it
     
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  11. Simon90

    Simon90 Full Member

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    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
     
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  12. godsgifttoearth

    godsgifttoearth Full Member

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    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
     
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  13. Simon90

    Simon90 Full Member

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    Which studies are them please mate? Not doubting you wouldn’t mind giving them a read cheers
     
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  14. Simon90

    Simon90 Full Member

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    Yeah size is the main goal strength is just a bonus
     
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  15. GhostOf2Can

    GhostOf2Can Top Contributor

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    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
     
    #15
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