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Quick Navigation Bottom Misc
Forum » Misc lifters: what’s your split/program
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Thread: Misc lifters: what’s your split/program

post 1694856583 12-14-2023, 11:23 AM
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  1. Ondle
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Misc lifters: what’s your split/program

Currently running a bro split 6x per week 4-8 sets to failure.

Thinking of trying the RP hypertophy app for a bit and see how that goes
post 1694857173 12-14-2023, 11:35 AM
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  1. BDub85
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Full body twice a week, isolation/mobility every other day
post 1694858623 12-14-2023, 12:05 PM
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  1. Twu8802
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Originally Posted By BDub85⏩
Full body twice a week, isolation/mobility every other day
Default to shoulders , real delts, then it’s whatever I don’t really care, goal these days is to be consistent, avoid injuries. Liss cardio warm up mandatory before lifting.
post 1694858733 12-14-2023, 12:05 PM
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#4
  1. paulinkansas
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FB push, FB pull, rest a day or two, repeat.
post 1694858823 12-14-2023, 12:06 PM
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  1. GaryRidgway
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Stick with the brosplit and train to failure. No good lifters train like mike israetel. He even admitted on a podcast the only reason for his progress in the past few years was he upped his growth hormone use.
post 1694858913 12-14-2023, 12:08 PM
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  1. MetroBrah
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the brosplit is back baby. When I really think about it, my best gains were on that back/bi, chest/tri tip
post 1694859043 12-14-2023, 12:10 PM
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#7
  1. BDub85
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Originally Posted By MetroBrah⏩
the brosplit is back baby. When I really think about it, my best gains were on that back/bi, chest/tri tip
too much injury
post 1694859863 12-14-2023, 12:21 PM
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#8
  1. alain
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Bro split 5 days a week.
Chest
Back
Shoulders
Legs
Arms

4 to 5 exercises of 3 sets as a minimum, if I feel great that day I bump up the volume.

First three exercises are compound movements followed by some kind of isolation. I do more volume for back and bi"s due to all the pressing movements.
post 1694860133 12-14-2023, 12:25 PM
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  1. Ondle
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Originally Posted By GaryRidgway⏩
Stick with the brosplit and train to failure. No good lifters train like mike israetel. He even admitted on a podcast the only reason for his progress in the past few years was he upped his growth hormone use.
Yea will prob just do that. I actually like my training and go hard. My Bench exploded on this split as well and I always feel recovered
post 1694860193 12-14-2023, 12:26 PM
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#10
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Originally Posted By MetroBrah⏩
the brosplit is back baby. When I really think about it, my best gains were on that back/bi, chest/tri tip
Try this
Chest
Back
Quads
Shoulders
Posterior (hammies/traps)
Arms
Rest
post 1694860473 12-14-2023, 12:29 PM
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#11
  1. TightHamstringz
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been taking a Mike Mentzer approach with more rest days in between
post 1694861013 12-14-2023, 12:35 PM
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#12
  1. DrewDarden
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Brosplit.
Misc Lifting Crew (Team Lead)
post 1694861153 12-14-2023, 12:36 PM
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#13
  1. Ondle
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Originally Posted By DrewDarden⏩
Brosplit.
Brosplit life
post 1694861163 12-14-2023, 12:37 PM
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  1. GaryRidgway
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Originally Posted By Ondle⏩
Yea will prob just do that. I actually like my training and go hard. My Bench exploded on this split as well and I always feel recovered
If it's fun and you're making progress then no reason to change it up.
post 1694861533 12-14-2023, 12:42 PM
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#15
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Full body 5x a week. Finishing up my last week on this block then probably going back to PPL or Upper/Lower/Push/Pull/Legs
.:MiscMarioBrahs:.
**Misc Cologne Crew**
**Raw Denim Crew**
post 1694862783 12-14-2023, 01:04 PM
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4 day bro split + an extra day for shoulders because I love pressing. Usually stay in the 15-20 set range, 8-12 rep range, and weights stay as high as I can to complete a min of 8 reps.

For compounds, once I get to like 85%+ of max, I go to 5 reps or until failure.

I don't know how, but it's been working like crazy all year. within the last 3 weeks I hit a 500lb squat and 225 seated overhead press and I have not plateaued yet.
post 1694862963 12-14-2023, 01:08 PM
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my favorite was always compound/push pull for 2 days, rest one day, and then 3 days individual muscles, rest a day, restart


simple and felt good
post 1694863323 12-14-2023, 01:14 PM
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5/3/1 3 days a week (no deads)
I'm back, bitches!
post 1694863723 12-14-2023, 01:20 PM
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brosplit master race
post 1694869573 12-14-2023, 03:33 PM
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Keeping it simple AF currently, every other day weights, cardio off days, lifting heavier again going for numbers

Yesterday was a sqaut, push, accessory and day before that was pull day

On a good day with high energy ill do one squat/push/pull movement but generally its leg day, then push/pull day and lots of accessories in each
Originally Posted By GaryRidgway⏩
Stick with the brosplit and train to failure. No good lifters train like mike israetel. He even admitted on a podcast the only reason for his progress in the past few years was he upped his growth hormone use.
Once you get to an intermediate or higher level its definitely okay to have lighter days and not go to failure cuz CNS fatigue (but this only applies to people who can actually push themselves hard)
Journal: https://forum.obnoxiousbrutes.com/showthread.php?t=139898123&page=240
post 1694869713 12-14-2023, 03:37 PM
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  1. Ondle
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What are yall thoughts on utilizing machines as main movements like hammer strength incline as a primary chest or machine chest press, etc?
post 1694869773 12-14-2023, 03:38 PM
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  1. GaryRidgway
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Originally Posted By dopamine72⏩
Once you get to an intermediate or higher level its definitely okay to have lighter days and not go to failure cuz CNS fatigue (but this only applies to people who can actually push themselves hard)
True but I think at that level you can just go by feel because you're advanced enough. This "reps in reserve" stuff is complete bullchit and just gives people an excuse to half ass their training.
post 1694869813 12-14-2023, 03:39 PM
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#23
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Originally Posted By Ondle⏩
What are yall thoughts on utilizing machines as main movements like hammer strength incline as a primary chest or machine chest press, etc?
Good for constant tension / bodybuilding

Use both machines and free weights
Originally Posted By GaryRidgway⏩
True but I think at that level you can just go by feel because you're advanced enough. This "reps in reserve" stuff is complete bullchit and just gives people an excuse to half ass their training.
Agreed lol although I still like to keep track of all the details
Journal: https://forum.obnoxiousbrutes.com/showthread.php?t=139898123&page=240
post 1694870623 12-14-2023, 03:56 PM
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#24
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Monday legs, quad focus. Tuesday back/traps. Wednesday chest. Thursday legs, hammie focus. Friday delts. Saturday arms
post 1694870853 12-14-2023, 04:01 PM
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Originally Posted By dopamine72⏩
Agreed lol although I still like to keep track of all the details
So do I do but I don't think anyone that's lifted for a while should be doing bicep curls or whatever else with an rpe 7. I've watched enough of that dude's videos to know that noone actually trains like that. He tries to reinvent the wheel making up his own bullchit terms and whatnot. Training is already figured out. Don't need a study to prove what they already knew in the 70s.
post 1694870963 12-14-2023, 04:05 PM
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Full body 3 times a week
Cardio on off days
Will throw in different focus groups every few weeks
1/4 Jamaican
1/4 Polish
1/4 Irish
1/4 Welsh
post 1694871563 12-14-2023, 04:25 PM
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chest / tri pump
back width / bi pump
shoulders
arms
back thickness / forearms
legs
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1694872113 12-14-2023, 04:40 PM
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#28
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Push (Heavy)
Pull (Heavy)
Legs (Heavy)
Off
Upper (Moderate)
Legs (Moderate)
Off

If I have a busy week I'll just do Upper/Lower/Off/Upper/Lower/Off/Off
<HTC>
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RIP Rich Piana
Dallas Cowboys
post 1694872393 12-14-2023, 04:50 PM
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Originally Posted By GaryRidgway⏩
So do I do but I don't think anyone that's lifted for a while should be doing bicep curls or whatever else with an rpe 7. I've watched enough of that dude's videos to know that noone actually trains like that. He tries to reinvent the wheel making up his own bullchit terms and whatnot. Training is already figured out. Don't need a study to prove what they already knew in the 70s.
Well said and these are my thoughts and why I have shied away from this sort of programming. Also Isratel or however you spell his name has a weird physique.
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