[Dominik]

have you posted the actual training split you on? I cant imagine its every muscle 2x with that much volume. Is it a bro split 1x per week? Thanks dude, solid log

This is the split. Too much to post the whole thing. Any session you wanna see?

TRAINING
Split

Chest & triceps
Back & biceps
Off
Legs
Upper chest / delts
Back & arms
Rest
Repeat[/quote]

Would be interesting to see your legday, because you train your whole leg once a week, and I always wonder how you set that up with squats and rlds in one session. Best regards

[Dominik]

I would advise you to add some fast absorbing carb source like COR to your pre workout meal. Your carbs should be the highest around training. Also you literally run zero added fat which is neither good for your hormones nor to build muscle. So add some fat that you have atleast like 60g a day. I would add them mainly to your first and last meal. Almond butter, full eggs, avocado something like that.

Thanks for the reply I’ll add in some whole eggs at breakfast with the egg whites and maybe 30g of almond butter in the last meal.
I’ve tried cream of rice before and the ones we have in Australia don’t sit well with me at all[/quote]

Doesnt have to be COR, can be any fast digesting carb source such as white rice, rice cakes, bagels. What ever digests fine for you

[Dominik]

I would advise you to add some fast absorbing carb source like COR to your pre workout meal. Your carbs should be the highest around training. Also you literally run zero added fat which is neither good for your hormones nor to build muscle. So add some fat that you have atleast like 60g a day. I would add them mainly to your first and last meal. Almond butter, full eggs, avocado something like that.

[Dominik]

Hey bud

I would run a and b rotations

If goal is more back and legs you could do some lat work with legs and some ham work with pull.

Stick to push pull – hitting pull before push always seems to affect it but other way around doesn’t.

Don’t squat and RDL in one session, do one or the other. One leg day could be more hamstring dominant other could be more quad.

Hey Kuba thanks for the advice.

So if I do lat work on my legdays that would mean I only have 1 restday since my Pullday. Did you experience this to be enough recovery for the lats to get hit again? Because lats and quads are what are lacking the most. So you think its enough for quads if I only squat like every 10 days then?

[Dominik]

Are you opposed to set days for set body parts vs PPL?

No I am very open in general. My back and my legs are definetly not as strong as my arms/delts/chest if that helps

And thanks for all the answers guys!! Really appreciate it!!

[Dominik]

Post pushday

[Dominik]

YouTube

Thanks a lot !

Would you mind looking over my push setup as I am starting my PPL split.

Push

Incline Smith

Flat Hammer/ Flat DB

Life Fitness Shoulder press

close grip smith

Butterfly

Side lateral cuffs

tri pushdown cuffs

Is that fine? For 2nd movement flat db better than flat hammer because resistance profile?

[Dominik]

Hey Kuba,

I want to run push-pull-off-legs-off with only one rotation

However how can I implement a squat pattern, a hiphinge (SLDL) and a big rowing movement (t-bar)? Is it fine to do SLDL and tbar rows in the same day?

Hey bud

If you are doing one rotation I’d pick one or the other or you just won’t recover from it and be able to make decent progress.

I’d pick an sldl personally on pull and then squat on leg day

Push pull off legs off

Is the only split that will let you run both and recover ok enough and even then as you get stronger one will need to go[/quote]

Alright thank you! SLDL over t-bar row even though my back (esp. Lats) are my weakness?

But I guess I need a hip hinge movement?

[Dominik]

Hi Dom, thanks for all the information that’s very helpful! Do you have any pictures of what your currently looking like? You have plenty of room to reduce calories in your diet but are you doing any cardio currently? I’m not sure if I missed that but couldn’t see any info on it. Then you could decide wether to increase that or decrease calories. Do you have same diet training days and rest days? Training wise I would suggest doing what suits your schedule best with what split you like the most. I think you could lose the NPP in the cycle also!

Hey Louis thanks for your answer! I have pictures in my initial post, are they not showing?

I am currently doing 30mins of fasted cardio (bike) and 10 000 steps daily. On rest days I leave out the pre workout meal and my post workout shake.

If I have incline smith and flat hammer press as my chest push movements. Should I start with the flat hammer, because it focuses the shortened position? unfortunetly we dont have any incline press.

[Dominik]

Hey Kuba,

I want to run push-pull-off-legs-off with only one rotation

However how can I implement a squat pattern, a hiphinge (SLDL) and a big rowing movement (t-bar)? Is it fine to do SLDL and tbar rows in the same day?

[Dominik]

Will start my new split today with push 1.

Would still apreciate any tips if you think my meal plan or training plan could be better at any point.

Thanks in advance