I will try this split below for the next 4 weeks to see how it goes

Quads delts arms

off

Back hams rear delts

Chest shoulders arms

off

repeat

works out over 10 days

Arms/delts frequency x4 which are weak points, the rest of the body parts will be hit x 2 over 10 days

would 1 exercise for biceps and triceps be enough volume on each of them arm…

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To be honest it changed quite frequently as majority of injuries were tendon issues so I would still group chest delts triceps/ back biceps/ legs but there was a lot more days off as one injury would have a knock on effect to the following day for the next training session. volume was not crazy high was always a top set and a back off set but…

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the 2 days In a row are not mandatory it just worked out i was fully fresh to go again for the 3 big days in a row and as strength was progressing i kind of kept it that way after dieting just now I’m thinking about the frequency change to prioritize week points

I do feel a lot of my injuries were from overtraining (too much volume ) so I…

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Little bit of context- the last 3 or 4 off seasons I have been riddled with injuries shoulders/ chest/ biceps knees so I haven’t had a full gaining phase where everything is legit for a 6 month push, I have made do with some small progressions of growth around the setbacks but there’s definitely more to come and I think now I am pain free…

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