Michael Schneider
Forum Replies Created
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Leg press with your feet up high and wide stance
Side lunge maybe with band resistance at the end of your workout
Low cable with a cuff around your ankles
Dumbell or kettlebell squats with a sumo stand
Sumo deadlifts -
I really like your split! Volume looks solid! Not to low and not to high! Just give it a try and see if you can progress your loading but from the setup it looks really good to me!
For me personally I can only do heavy lower back loading every 10-14 days but that’s very person dependent! Back in the past I could hanlde more but now I can pull triple bodyweight for a couple of reps in the deadlift and can’t go all out that frequently because I would get overtrained very quickly! But to build up your back thickness it looks really good to me, especially when you take out the squats because they are very taxing for your nervous system and lower back too!
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Hy James!
I like your split. Did the same for a very long time! I would stick to it during the prep because in prep I would change what works for you. Your abiltiy to recover will be less because of a caloric deficit so I would not skip the rest day. Just when different drugs come into play and you gain a better ability to recover from that!
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Finished this training week with a “weak bodypart session!” Hit upper back, side and rear delts and biceps very isolated. Really liked this workout! I also start feeling pretty confidend again with my biceps during pulling movements!
Close parallelgrip lat pulldown
Hammer strength parallel row
Meadows row
Face pulls
Side lateral machine life fitness
Dumbell shrugs
Incline dumbell curls
Rope hammer curls -
When your arms are behind the rest of your body I would make sure first of all that you hit them correct and get perfect mind muscle connection before considering changes in your split! Because doing them more frequently won’t help if you can’t hit your muscles properly. In your split I wouldn’t do your push 2 right after an arm day because sore triceps will take away a lot from your ability to push heavy. I would rather do legs or a rest day after your arm day if you want to have a separate arm session!
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But I would try to stick to perfect form. Don’t get sloppy with your exercise execution just to keep up with your numbers. Especially when you are in an caloric deficit the risk of injury is going to be higher! Try to keep your carb intake high around your workout to make sure you have enough energy during your training sessions and to recover well!
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Depends on how low your deficit is and if drugs come into play but I wouldn’t change my training approach a lot because you need to keep the loading as heavy as possible that you keep as much muscle tissue as possible whilst being in a caloric deficit!
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Felt like shit today! My wife and little boy are sick and i didn’t get a lot of night sleep. Didn’t know if I should train today but I decided to give legs a go while they were sleeping. And the funny thing is, always when I don’t feel very good my session is amazing because I have no big expectations! Did a lot of black roll the last few days and my knee pain is almost gone! I’m very happy about that. Hit an all time pb on the reverse banded hack squat!
Clave raises on the leg press
seated calve raises
lying leg curls
Reverse banded hack squats
Single leg extensions
Adductor machine -
I think it depends on the amount. If you are drinking one glass of diet coke from time to time I wouldn’t bother at all but if you drink 2 Liters of it, it could definitely have some negative issues on your digestive system!
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I’m with corinne! I think you can stick to a full body split for a very long time. As long as you enjoy it and you can make some good progress there is nothing wrong with it. Don’t change a winning team. Like Corinne said: A new and different stimulation is always a good thing!
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It depends on your ability to recover! Lower back loading twice a week will be very hard to recover from and could also take away a lot from your leg sessions! I’m doing heavy deadlifts only once every two weeks because I recognized when I do them more frequently I get overtrained very quickly. But give it a try with rdl’s and rack pulls above the knee (which is more upper back thickness and not that much lower back loading). As long as you are getting stronger everything is fine.
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Great push session today with my buddy Kevin Stütz! We did a lot of machines today because Kevin is between two shows and very very lean. So we focused on targeting specific areas and no free weight compound lifts to limit the risk of injury! But we still got some great loading today!
Hammer strength incline chest press
Icarian shoulder press
Gym 80 close grip parallel bench press
Cable flyes
Atlantis side lateral machine
Hammer strength triceps extension
Hammer strength curlIt’s such a privilege to train with same minded people like Kevin! He is such a hard worker and I draw a lot of motivation from him!
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Same here. And also a great pec exercise if you lean foward. You can play around a lot with yout execution and also your grip width.
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I think when you get really strong on dips it’s also worth thinking about switching to the free variation maybe with some extra weigth because the free variation involves more stabilizing muscles and is more taxing at all!
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What helped me a lot with db side laterals is using straps. When I didn’t need to focus on holding the dumbells it took stress away from my elbows and I could feel the exercise much better in my side delts!