Message from @Alfred-22
Discord ID: 391640306115936266
My only off day is sunday, Im making very good gains. 6 days specifically because you get the Lord's day off and because when I played lacrosse they weren't legally allowed to work us past 6 days a week or something along those lines
the school district banned 7days/week of workouts, they required we get a day off
seems like a good system tbh, you can do spend 2-3 days working other muscle groups and letting the ones you hit a while ago rest, but compress 2 weeks of work into one week. I used to only hit 4 days/week and prefer 6 days a week much more. Whether Ill continue to see gains past several months remains to be seen.
just dont burn yourself out. lifting is all about consistency
^
Yeah, a lot of it is about routine, repetition and rest (PATIENCE)
@Koba#0202 I’ve always been a big believer that morning lifting is best for consistency because you never know what kind of chaos will throw you off later in the day.
@Deleted User yeah that's what's always thrown me off my routine in the past. Once I missed one day it made it more difficult to make up that missed day and hit my weekly goal. I would end up losing a lot of momentum
Here is a program I wrote. I will follow for 8 weeks. Any criticism
Deadlift on back day, it's one of the big 3
I wouldn't squat and deadlift on the same day, but that's just me.
10 sets, 10 reps... I wouldn't do it
I guess it works for lean muscle and endurance
Not ideal for strength or size
Do you do the cardio before or after your lifting? @Alfred-22
After
Looks pretty good to me
With probably 5 minutes of cardio as warm up
@Deleted User Yeah I am not really doing it for strength. I have followed quite a few strength programs. This is for volume.
@Deleted User Thanks. The only thing it needs is a good sprint day.
@Deleted User I do proper deadlifts. NO romanian deadlifts or straight leg deadlifts for me. So I hardly count it as a back workout.
Ok
I usually do like 15 - 20 minutes of cardio before lifting, both to warm up and because Im usually spent by the time I finish a lifting session
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@Alfred-22 waaaaaaaay too much volume in my opinion. It's going to be really hard for you to progressively add weight on your compound lifts doing 10x10 reps
I would highly recommend cutting your volume in half and just doubling your lift frequency
I would still deadlift on squat day since it is a posterior chain dominant lift so it works perfectly in conjunction with squats, but 10x10 on squats AND deads is asking for an injury.
Oosh I missed the 10x10 part
That’s 200 reps of the two biggest lifts
I was considering going to 5 x 10
I really wanted to try a really high volume with big lifts. Just kind of see how my body reacts
This definitely isnt a long term plan. Just 6 weeks of radically high volume and then maybe decrease volume by half. AFter I would go back to standard strength training.
I am considering the criticism. I will be sticking with the 10 x 10 for the main compound lift but I will decrease the other exercises to 3 x 10.
@Nick-NJ @Deleted User How is that
I'm by no means an expert, but I'm just curious, cause I've never seen a program with this high volume
- why? what's the purpose?
How is your body meant to react?
high volume means lots of hypertrophy
I hope you get shredded like a Greek god
Yes but 10x10 just seems extreme.
I've seen people who do it