Help with high rep workout

[elephantrider1]

Ok im 6 2' 200lbs Ive been lifting for about a year and a half. Im in a slump and have hit a wall. Im wanting to start a plan where im doing approx 20 reps per set 3 sets each exercise. I like doing bi's and tri's same day. I am thinking about doing chest and shoulders same day. back one day and legs one day. Any advice on how I should go about this would be much appreciated. I really wanna go in there with an agenda. Im sick of just figuring out what exercises im gonna do once im there.I also want to make sure and include dead lifts and squats. Thanks in advance

 

[Mrrippedzilla]

It sounds like your picking random reps, splits & exercises so lets keep it simple:

What is your reason for training? What is the main goal here?

 

[elephantrider1]

Size. I wanna grow. Hulk out

 

[Mrrippedzilla]

Ae you cycling or natty?
Hows your diet? Calories, macros, current bf%?

 

[elephantrider1]

Natural without a choice lol. Diet is about 3000 cals a day. Im not really counting macros but try to get alot of protien and carbs with low fat. I eat a ton of chicken and eggs. turkey sandwiches and pb& low suger j. Have no clue on my bf% ive never had it checked

 

[Mrrippedzilla]

OK here are some basic guidlines to help you grow:

- You want to do 40-60 reps per muscle group in each session.
- You can divide these reps into any sort of set scheme you like such as 5x5, 3x8-12, 4x10, etc. I personally suggest 2 sets of 8-12 with one set of 12-20 taken to failure so you get both low & high rep work done.

- You want at least 2 exercises per muscle group.
- You can pick any exercises you feel work best for you.

- You want to train each group at least once every 5 days but ideally twice per week.
- Your overall training frequency should be no more than 3-4 sessions per week.

Use these guidelines to create your own programme, then post it up here if you want me to check through it.

 

[Rida5d]

OK here are some basic guidlines to help you grow:

- You want to do 40-60 reps per muscle group in each session.
- You can divide these reps into any sort of set scheme you like such as 5x5, 3x8-12, 4x10, etc. I personally suggest 2 sets of 8-12 with one set of 12-20 taken to failure so you get both low & high rep work done.

- You want at least 2 exercises per muscle group.
- You can pick any exercises you feel work best for you.

- You want to train each group at least once every 5 days but ideally twice per week.
- Your overall training frequency should be no more than 3-4 sessions per week.

Use these guidelines to create your own programme, then post it up here if you want me to check through it.

Ripped,
Do u think hitting the muscle twice per week is optimal in general , or only for the OP?

I go for 1 time / week for each muscle group..

 

[Mrrippedzilla]

Ripped,
Do u think hitting the muscle twice per week is optimal in general , or only for the OP?

I go for 1 time / week for each muscle group..

Optimal in general.
The once per week brosplit is complete garbage BUT you can get away with it if your on gear - aas use pretty much allows you to train any way you want.

 

[elephantrider1]

ok ill be doing 3x20 and 3-4 diff exercises for each muscle. I did bi's and tri's yesterday so what should i do today. this is what im needing help in. plus i dont see how i can work everything twice in 1 week. just dont see where the time would come from

 

[Southernfish]

Optimal in general.
The once per week brosplit is complete garbage BUT you can get away with it if your on gear - aas use pretty much allows you to train any way you want.

Agreed

 

[Mrrippedzilla]

ok ill be doing 3x20 and 3-4 diff exercises for each muscle. I did bi's and tri's yesterday so what should i do today. this is what im needing help in. plus i dont see how i can work everything twice in 1 week. just dont see where the time would come from

I specifically said TWO exercises per muscle yet you decide to do 3-4.
I also clearly stated you want a MIX of low & high rep work - your not going to gain muscle doing 20 rep endurance bullshit.

Let me see how can you possibly work every muscle twice? Hmmm how about a full body workout 2x week OR upper/lower split 4x week - WOW that was really difficult to think of.

Redesign your routine with the guidelines I gave you because your original 20 rep idea sucks for muscle gains.

 

[Mrrippedzilla]

.

 

[Rida5d]

Optimal in general.
The once per week brosplit is complete garbage BUT you can get away with it if your on gear - aas use pretty much allows you to train any way you want.

I thought that u can hit the muscle harder while on gear , as the body tend to recover faster .. Do u have anything interesting to read regarding this article?

 

[Mrrippedzilla]

I thought that u can hit the muscle harder while on gear , as the body tend to recover faster .. Do u have anything interesting to read regarding this article?

The main study regarding training frequency per muscle group is, unfortunately, not available for the public:

Applications of the dose-response for m - PubMed Mobile

The study, a meta-analysis of all the data available, found that for trained individuals (not beginners) the optinal training frequency would be to hit the muscle 2x week with 8 sets per session - obviously the sets would vary depending in the reps & so on.

Since the study isnt available for full view, here is Lyles article that basically backs up the data:

Training Frequency for Mass Gains | BodyRecomposition - The Home of Lyle McDonald

Pay close attention to his views on training a muscle once per week - basically the pros who do this get away with it because, even if we dont want to admit, being on gear allows you to train like an idiot & still grow.
In fact, I recall a study where guys did zero training on a test cycle & still gained more muscle then a natty ever would in the time frame - point made I think

 

[elephantrider1]

I specifically said TWO exercises per muscle yet you decide to do 3-4.
I also clearly stated you want a MIX of low & high rep work - your not going to gain muscle doing 20 rep endurance bullshit.

Let me see how can you possibly work every muscle twice? Hmmm how about a full body workout 2x week OR upper/lower split 4x week - WOW that was really difficult to think of.

Redesign your routine with the guidelines I gave you because your original 20 rep idea sucks for muscle gains.

holy shit!! its someones time of the month. excuse me for being a noob and not understanding exactly what you where saying. thought that was the point of a forum is to help each other. I personally think and want to work each muscle more than 2 sets. that does not mean im calling your mom names or just killed your dog smh calm down and go lift some shit

 

[elephantrider1]

oh and btw since i got no help of what to do today i did shoulders

 

[Mrrippedzilla]

Well done for annoying the only guy who is a coach to natural bodybuilders on this forum, not to mention the only guy who bothered to try & help you.

Good luck with what you "personally think" works - clearly my coaching experience & the studies that back me up are all wrong

 

[Rida5d]

holy shit!! its someones time of the month. excuse me for being a noob and not understanding exactly what you where saying. thought that was the point of a forum is to help each other. I personally think and want to work each muscle more than 2 sets. that does not mean im calling your mom names or just killed your dog smh calm down and go lift some shit

Come on , u can do better than this ..
The guy isn't getting paid for helping you , he is doing it for free , and he gave u a very detailed answer..

 

[Southernfish]

What ever happen to reading a book or watching others do stuff in the gym to get a rough idea or nowadays going online and watching videos and reading articles, there is so much information out there, so much in fact you don't even need to ask questions.

Go read up and educate yourself , and help yourself. Try something, and if it doesn't work, try something else.

When I first start training you know how I learned? I went a looked at pictures in magazines and went and tried these exercises I saw and different way of doing them that felt right for my body. There were no forums around like this, I learned through trial and error, and eventually I had access to all this priceless info you can find online.

And hey, watch the lip, especially to someone whos trying to help, and someone who knows what the fuck hes talking about.

 

[elephantrider1]

im all for help and listening but really?? I didnt give any attitude and was just trying to understand what was said. I would rather not get any help if im just going to get talked to like im some dumb prick. Thanks for the input anyway