posted Fri, 01/20/2023 - 10:37
794
Getting back into training
ad
Getting back into training after a small 3 week holiday without training or calorie counting etc.
Not sure if I should now use this to my advantage to switch up my training style?
I’ve always done one muscle group per day apart from when I use to train twice a day
- Bookmark
- 0
- 0
Stick with what you were doing before if it was working. If it ain't broke don't try to fix it.
SportsFanaticPush, pull, legs is my favorite way to train these days.
Rough template could look like:
Push day: bench, inclined bench, shoulder press, lateral raises and tricep work of choice
Pull day: deadlift, Pull ups/lat pull downs, bent-over row/cable rows, bicep work of choice
Leg day: squat or leg press, hack squats, leg curls, leg extension, calf raises, back extensions.
I change up the exercises now and then to mix it up.
I do each session twice a week so all muscle groups get hit twice in a week. One session I will go heavier and one I will go a bit lighter with higher reps.
crazy_catPPL
Push day: alternate between shoulder focus and chest focus. For me chest is lagging behind shoulder so on shoulder I throw in some chest hypertrophy movements but first 2 compounds I leave shoulder compounds. Fuckloads of accessory's both days leave the gym feeling pumped and good.
Pull day: can't DL due to injury currently so it's heavy rows usually followed by heaps of volume mixing up back exercises. Usually start with some form of row then follow a nick walker style back session to constantly mix it up.
Legs: one quad focussed day one glute/ham focussed day. Squats on both or some variation of squats. Split squats, hack squats, leg press, glute ham raise ect all friends here.
Throw in an arm day for fun once a week or so or whenever needing a bit extra rest.
For me this style of training has been most enjoyable I love walking out of the gym pumped and having had a mad session. As long as ya getting stronger on ya main compound movements whether that be for reps or 1rm you’re heading in the right direction. Have fun with accessory's mix it up and go hard. Don't overthink it too much training should be enjoyable and you'll get out what you put in.
monster1onePush, Pull, Legs. Repeat