Never been a fan of upper vs lower body days personally. A base of push, pull, legs has been clearly the best for me with being able to maximise each day and get enough of a rest before going again on that group.
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If you have time and it works for you, go for it.Never been a fan of upper vs lower body days personally. A base of push, pull, legs has been clearly the best for me with being able to maximise each day and get enough of a rest before going again on that group.
Never been a fan of upper vs lower body days personally. A base of push, pull, legs has been clearly the best for me with being able to maximise each day and get enough of a rest before going again on that group.
I do the same, but also core. I aim for 25-50 reps for each movement. I think I'd be accused of not having enough volume, but I generally do this 3x a week, so it amounts to 75-150 reps of a push-pull-leg-core movement each week. I try to stick to the same exercise on my workout day because I'm basic, but apparently, that's wrong too and "good" workouts should have you doing 7-8 different exercises. But I don't see why you can't have a good workout with only 4 exercises + some cardio afterwards. It still takes me 60-90 minutes.
Yeah definitely fine with sticking to your same 4 every session. So long as you are hitting all your different muscle groups you dont need variation for the sake of variation
The rack I bought in September from best fitness in Adelaide might fit your billCan anyone recommend a half decent power rack that won't break the bank?
Needs: squats, bench, deads, pull ups. ,obviously will get a wheel in bench for bench press.
Would prefer it not to have inbuilt plate holders as I need to preserve depth (will buy a free standing holder to put next to it).
If I'm coming off a long layoff or haven't been training well, a upper and lower split works best for me (will throw in core on lower day), will start at 2 days a week, then increase to around 6 sessions a fortnight, once I feel good at that volume I'll split them up to my preferred 4 day split (back/chest/legs/shoulders + arms)Never been a fan of upper vs lower body days personally. A base of push, pull, legs has been clearly the best for me with being able to maximise each day and get enough of a rest before going again on that group.
In the past I've run with doing back and legs together one session per week which basically meant deadlifts were getting done on leg day and ditching the hamstring accessory exercise. I've even done the push-pull-legs-rest day-ABW type workouts before, with a recovery run/cycle on the weekend.If I'm coming off a long layoff or haven't been training well, a upper and lower split works best for me (will throw in core on lower day), will start at 2 days a week, then increase to around 6 sessions a fortnight, once I feel good at that volume I'll split them up to my preferred 4 day split (back/chest/legs/shoulders + arms)
If I didn't have my lower back history then I'd run with push pull legs every other day and start the new weekly block off 6 days rather than 7, did this during lockdown last year when I only had a dumbbell + bench set-up and a heap of time on my hands, dropped a few kilos in the process.
Yeah back and legs together are solid, as I said the other day when I was hamstrung with work/sportIn the past I've run with doing back and legs together one session per week which basically meant deadlifts were getting done on leg day and ditching the hamstring accessory exercise. I've even done the push-pull-legs-rest day-ABW type workouts before, with a recovery run/cycle on the weekend.
As long as the basics are right - compounds & small calorie surplus/deficit (depending on goals) + progressive overload - different methods can work.
Yeah I'm only starting a couple of small fasts per week, fasted on Sunday then just had veggies with a little tempeh at night.Last time I tried a proper hypertrophy block and a calorie deficit was in 2017, it was good for a few months but I eventually plateaued and had to either increase calories to maintenance or change the times I trained, for example I really struggled doing weights the next morning/afternoon after a heavy cardio session the night beforehand with say less than 2 meals or less than 18-20 hours rest, found it alot easier to do weights at night then a bit of a fasted cardio the next morning or just stay at around 24 hours rest per session. However I didn't have months of a proper strength base behind me back then like I do now, as I was only just coming back into exercise consistency in 2016 after a good 5+ years of inconsistency tiptoeing around the injuries, so yeah, see how it goes this time.
Apart from the tempeh, you taking in any other protein? Definitely noticed a hit in my recovery rates when I cut back on protein about 6 weeks ago for a week when I was running low and low on cash lol, definitely had to have bigger rest periods per set for a few days until I had a spare $50 to go to Chemist WarehouseYeah I'm only starting a couple of small fasts per week, fasted on Sunday then just had veggies with a little tempeh at night.
After leg yesterday I've fasted today so far except for a couple of black coffees and cups of eta, still just managed a 20+ minute recovery jog which I've never been able to do after leg days previously.
Not on fasting days.Apart from the tempeh, you taking in any other protein? Definitely noticed a hit in my recovery rates when I cut back on protein about 6 weeks ago for a week when I was running low and low on cash lol, definitely had to have bigger rest periods per set for a few days
Yeah definitely helps in that regard thenNot on fasting days.
I'm going through a dozen eggs at least during the week as WFH means I can actually eat food post-workout and not need whey in the morning and rush to work.
The rack I bought in September from best fitness in Adelaide might fit your bill
View attachment 1286232
2x3 11 gauge steel, 5/8s or M16 hardware, westside spacing. I think Rogue band pegs will be compatible with this rack, however Rogue stopped selling their Infinity line which its attachments would have likely been compatible with this rack
The only limitations for this rack is they only come with pin pipe safeties and a pair of fairly standard j cups, no fancy roller j cups or monolift attachments or safety straps or anything are available as yet, the pin pipes are a little cumbersome but for some exercises where I use bands I find them to be quite useful. They do sell a lat attachment, dip attachment and removable plate storage though, but the plate storage sells out quick along with their half rack version of this rack
However for $849 free shipping I think it's bloody decent value. Brand name is Rugged, its from the Body-Solid stable of equipment.
Its around 227-228cm tall, and just under 170cm in length, will be around 190cm in length if the lat attachment is added on
I didn't want the footplate between the rear uprights as I thought it may have been a tripping hazard or make my bench uneven, works fine without it (though I'm not dumping 200+kgs on it every session, most I've racked is 135 and it's rock solid)
They sell Rugged line benches too on that website, their flat bench looks ok, looks like a fat pad powerlifting bench, might get it at a later date.
Yep that's themvery nice, what's the website/shop address for best fitness? can't find anything on google.
edit - nvm found it https://bestfitness.com.au/
Marketplace a deal of someone’s home gym with equipment. Cut off the plate holders with an angle grinder if need be.Can anyone recommend a half decent power rack that won't break the bank?
Needs: squats, bench, deads, pull ups. ,obviously will get a wheel in bench for bench press.
Would prefer it not to have inbuilt plate holders as I need to preserve depth (will buy a free standing holder to put next to it).
Plate holders are normally bolted on on cages, some work like J cups with a swing lock/pin systemMarketplace a deal of someone’s home gym with equipment. Cut off the plate holders with an angle grinder if need be.
Just smashed out my first back workout with the new attachment tonight, not too bad, decent sweatYep that's them
Their name hurts their google searches other brands come up instead normally
Would be nice if they offered a few more things like plates and dumbbells and a bigger selection of barbells, but for the price I can't complain. I'm unlikely to look at their Powerline stuff as its probably not heavy duty/big enough for mine aside from their 2 most expensive cable machines, but the PPR1000X power rack would work for smaller people/smaller home gyms, looks ok for a 2x2 rack, but yeah their Rugged stuff is legit, very hard to beat for value on those racks.
Anyways
View attachment 1287418
Just put the pulldown together earlier tonight, took my time with it to get it right, made sure the tension was fine on the cables and everything was lubed up so it ran smoothly, took probably about 3 hours. Looks like the upper cable needed to be slightly longer than the lower cable as there's way more slack on the lower cable, so will monitor that over next few weeks (apparently cables stretch a little though with use)
Cost me just under $1200 for the rack + pulldown, would've got it $30-40 cheaper if I bundled it up and bought it together, however was worried it would sell out so pulled the trigger on the rack first 9 weeks ago, free shipping definitely a huge bonus.
Will get the dip attachment next year sometime, maybe plate storage, flat bench and the dumbbell/bumper rack too.
Weights beforehand is generally better but I don't think it's that black and white, whatever gets 2nd is generally going to suffer a bit, would depend on what your focus would be for improving that day/overall.
I've finally reprogrammed myself to not default to chest and to focus on back and shoulders and that's going really well, especially back which is probably as wide as it's ever been.
But my triceps are ******* terrible. Pls halp. It's not like I don't focus a lot on them coz I love tricep training, but results are sub optimal