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  • 10-11-17, 7:42 pm (EDT)

    Workout Split + Volume

    October 11, 2017, 7:42 pm

    Hello,

    I'm new to this site, I've just been watching your videos Scott, and I think your youtube channel is the best honestly. I need some help figuring out a good workout split for my specific situation:

    My stats:

    Age: 16

    Height: 5"5 (yup still haven't hit a growth spurt yet)

    Weight: 135

    Bodyfat%: I think around 14% (caliphers say 12% but I can't even see abs at all yet so I think that's too low)

    Goal: Muscle gain

    Daily Calories: I'm not good at counting I mainly just track protien and that's it, but I eat about 140g a day, and I eat pretty clean and lots of fruit, vegatables, grains all that stuff.

     

    So my goal is to put on a lot of muscle, like 10-15lb and I've been lifting consistantly for about 4 months. I started with a Upper/Lower when I just started, then like a 5 day bro split which thanks to your videos I know isn't the best for me. And then a sort of bodypart/PPL hybrid. Anyway my sitiuation is this: Quads, Hamstrings, Calves, Chest, and I think also back, grow fairly easily. My biceps/triceps/shoulders are the opposite they grow much slower, but I'm not sure what's wrong with my training. So what I've been doing is:

     

    Monday: Legs/Abs

    Tuesday: Chest/Back (to use supersets to get the workouts done quicker than straight sets so I don't burn to many calories)

    Wednesday: Rest

    Thursday: Arms/Shoulders (I feel like after I do 3 supersets of bis/tris I'm already somewhat tired when I get to the three exercises for shoulders)

    Friday: Rest OR Abs/Calves

    Saturday: Chest/Back/Abs

    Sunday: Arms/Shoulders

     

    Hope this was not to long of a post but I wanted to give you as much info to answer this question.

  • 10-11-17, 11:58 pm (EDT)

    Workout Split + Volume

    October 11, 2017, 11:58 pm
    Posted by: Vect0rs

    Hello,

    I'm new to this site, I've just been watching your videos Scott, and I think your youtube channel is the best honestly. I need some help figuring out a good workout split for my specific situation:

    My stats:

    Age: 16

    Height: 5"5 (yup still haven't hit a growth spurt yet)

    Weight: 135

    Bodyfat%: I think around 14% (caliphers say 12% but I can't even see abs at all yet so I think that's too low)

    Goal: Muscle gain

    Daily Calories: I'm not good at counting I mainly just track protien and that's it, but I eat about 140g a day, and I eat pretty clean and lots of fruit, vegatables, grains all that stuff.

     

    So my goal is to put on a lot of muscle, like 10-15lb and I've been lifting consistantly for about 4 months. I started with a Upper/Lower when I just started, then like a 5 day bro split which thanks to your videos I know isn't the best for me. And then a sort of bodypart/PPL hybrid. Anyway my sitiuation is this: Quads, Hamstrings, Calves, Chest, and I think also back, grow fairly easily. My biceps/triceps/shoulders are the opposite they grow much slower, but I'm not sure what's wrong with my training. So what I've been doing is:

     

    Monday: Legs/Abs

    Tuesday: Chest/Back (to use supersets to get the workouts done quicker than straight sets so I don't burn to many calories)

    Wednesday: Rest

    Thursday: Arms/Shoulders (I feel like after I do 3 supersets of bis/tris I'm already somewhat tired when I get to the three exercises for shoulders)

    Friday: Rest OR Abs/Calves

    Saturday: Chest/Back/Abs

    Sunday: Arms/Shoulders

     

    Hope this was not to long of a post but I wanted to give you as much info to answer this question.

    Hey @vect0rs, thanks for the kind words, glad you like the videos!!

     

    Honestly the first thing I see here is that you don't really track calories.. and that can be a mjor problem. You're only 16, you need to be eating HEAPS and ALL THE TIME lol. That might sound a bit over the top but to make the most of these years you really do need to eat like you're always starving. Have you got an Android phone so you can download my app and use the meal planner from the @mealplan page to track things daily?

     

    Also, have you been to the @mealplan page on the site to calculate your BMR and get an idea of how many calories you need/what your macros should be? You don't have to track forever.. but you need to be able to know that you are getting enough calories to grow.. otherwise you're guessing and cutting yourself short on the progress you could be making. You need to be eating at least 250-500 calories ABOVE your BMR.. and at your age it could be more like 500-1000 depending on your metabolism.

     

    I think you have the right idea with your split.. but I suggest going with a straight PPL split so that you end up hitting legs twice a week as well.. you don't want them to end up falling behind everything else right? Plus this way you can train chest and back seperately which kind of means you end up training arms every other day (apart from during your leg workouts/rest days). Have you thought about trying my 12 week PPL split? http://muscularstrength.com/Push-Pull-Legs

     

    Let me know what you think and what you get from the @mealplan page :-)

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 10-13-17, 12:08 am (EDT)

    Workout Split + Volume

    October 13, 2017, 12:08 am

    Thanks for the suggestions Scott. I tried using the BMR calculator, but I'm confused, which BMR number do I add the 500 calories to BMR at rest or BMR in Motion?

    I downloaded your app, but for both your 12 week PPL split it cost money, as does the meal plan. I have a free app that you can use to track that stuff. I will start doing that, but I think that's not the issue because I'm clearly putting on muscle pretty much everywhere else, including the arms/shoulders, just not very much specifically there. Which is why I think the main issue probably must be related to the way I'm training those areas.

     

    Also so looking at the free part of the PPL program, I have a lot of questions lol.

     

    1. Do you do a warmup set for each exercise, or do you go directly into the first heavy set?

     

    2. Isn't going to such low reps such as 3 or 4 more of a powerlifting thing? I thought for hypertrophy the rep range is normally somewhere between as low as 6 to as high as 12 reps?

     

    3. Is there a reason for the order of the exercises, like going from a chest exercise to a shoulder exercise to a tricep exercise to another Chest exercise etc... vs doing all of the chest exercises first, then all the tricep ones, and then the shoulder ones?

     

    4. What do you think about facepulls? They seem to be more effective than reverse flyes to hit the posterior deltoids?

     

    5. How often do you change the exercises or use a different variation of an exercise, every 3 weeks, when you seem to be stuck at a certain weight, or how do you decide?

     

    6. Rest between sets is always been confusing to me, some people say rest 1-2 min, some say less than 1 min, and your program there is a combination, so how does resting 30sec vs resting 2m make a difference?

     

    7. When for example the rep range is 8-10, does that mean whatever weight you are using you should be failing within that rep range, or being close to failure, and do forced reps (like a spotter helping you on the concentric portion of the movement) count?

     

    8. I am also wondering isn't there a law of dimishing returns, so that like after each set you are getting less out of it, so why do you recommend to do like 4 or 5 sets of the same exercise, don't you get little out of the 4th and 5th set?

     

    9. Finally do you mean that I do PPL then a rest day, then repeat these 4 days continously? So like it ends up being 5-6 workouts per week? And on a rest day, can you throw in like a shorter workout to do some extra work for like abs/calves/forearms if you want to, or do you have to just do no exercise on rest days?

     

    I know this is a ton of questions, but I haven't really found the answer to any of these questions anywhere so I'm hoping you can give me some advice regarding these topics.

  • 10-13-17, 7:08 am (EDT)

    Workout Split + Volume

    October 13, 2017, 7:08 am
    Posted by: Vect0rs

    Thanks for the suggestions Scott. I tried using the BMR calculator, but I'm confused, which BMR number do I add the 500 calories to BMR at rest or BMR in Motion?

    I downloaded your app, but for both your 12 week PPL split it cost money, as does the meal plan. I have a free app that you can use to track that stuff. I will start doing that, but I think that's not the issue because I'm clearly putting on muscle pretty much everywhere else, including the arms/shoulders, just not very much specifically there. Which is why I think the main issue probably must be related to the way I'm training those areas.

     

    Also so looking at the free part of the PPL program, I have a lot of questions lol.

     

    1. Do you do a warmup set for each exercise, or do you go directly into the first heavy set?

     

    2. Isn't going to such low reps such as 3 or 4 more of a powerlifting thing? I thought for hypertrophy the rep range is normally somewhere between as low as 6 to as high as 12 reps?

     

    3. Is there a reason for the order of the exercises, like going from a chest exercise to a shoulder exercise to a tricep exercise to another Chest exercise etc... vs doing all of the chest exercises first, then all the tricep ones, and then the shoulder ones?

     

    4. What do you think about facepulls? They seem to be more effective than reverse flyes to hit the posterior deltoids?

     

    5. How often do you change the exercises or use a different variation of an exercise, every 3 weeks, when you seem to be stuck at a certain weight, or how do you decide?

     

    6. Rest between sets is always been confusing to me, some people say rest 1-2 min, some say less than 1 min, and your program there is a combination, so how does resting 30sec vs resting 2m make a difference?

     

    7. When for example the rep range is 8-10, does that mean whatever weight you are using you should be failing within that rep range, or being close to failure, and do forced reps (like a spotter helping you on the concentric portion of the movement) count?

     

    8. I am also wondering isn't there a law of dimishing returns, so that like after each set you are getting less out of it, so why do you recommend to do like 4 or 5 sets of the same exercise, don't you get little out of the 4th and 5th set?

     

    9. Finally do you mean that I do PPL then a rest day, then repeat these 4 days continously? So like it ends up being 5-6 workouts per week? And on a rest day, can you throw in like a shorter workout to do some extra work for like abs/calves/forearms if you want to, or do you have to just do no exercise on rest days?

     

    I know this is a ton of questions, but I haven't really found the answer to any of these questions anywhere so I'm hoping you can give me some advice regarding these topics.

    You should be eating in a surplus above your BMR in motion - that is the calories you burn on days you workout. On days you don't workout, you can cut it back a bit, but not too much.

     

    Yes the programs cost a Platinum membership.. $7.99 per month and you can get your first month free with the promocode FREEFITNESS if you decide to upgrade 😊 

     

    For your questions...

     

    1. ALWAYS warm-up before ANY workout. But you don't have to do a warm-up set for each exercise. Just the first one for the muscle group generally.

     

    2. The low numbers are for your compound first, which is focused on building strength.. if you check out the entire program you will see.

     

    3. Going from one body part to another like that allows you a bit more recovery time to hit the next exercise for a given muscle group as hard as possible.

     

    4. Facepulls are great too.. obviously I can't include every single exercise every in one program.. lol.

     

    5. If you do the full 12 week program, you can follow the calendar. There is a given structure for how it works.

     

    6. Shorter rest periods give the muscle less time to recover. You need to break down muscle in order for it to grow back bigger and stronger. Shorter rest periods can make the muscle break down process 'easier'.

     

    7. You should go about 1-2 reps shy of failure. So aim for 10, but 8 or 9 reps is OK, for example.

     

    8. That's not true at all. If that were the case you would go to the gym, do one set on the bench press and then leave because everything else is worse after that... doesn't make sense. You need to breakdown the muscle for it to grow, like I already said. That happens when you keep putting the muscle under strain by lifting weights, making it contract etc.

     

    9. Sign up for Platinum and you can follow along with the program, get the calendar, and see how it's structured. That's the way it is my friend 😊 

     

    Hope that all helps!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 10-13-17, 7:11 pm (EDT)

    Workout Split + Volume

    October 13, 2017, 7:11 pm

    Hi Scott thanks for your answers. I will consider upgrading ;). Some of those questions were not just specifically about your program or any other specific PPL workout, I meant in general regardless of the program. So here are the questions I'm still unclear about:

     

    1. So even if your goal is to maximize muscle gain you still want to incoporate lower rep ranges for compound exercises to build strength? So you don't recommend to like stick to the hypertrophy range for a certain amount of time, and then completely switch to lower rep range for strength for a certain amount of time, and basically alternate (periodization), instead use low reps for compound exercises like Bench, Squat, Deadlift etc... and stick to higher reps for isolation exercises?

     

    2. So regardless of which PPL program, how do you decide when to switch exercises or switch to a different variation? For example take my Chest & Back workout I've been doing:

     

    (All exercises 6-10 rep range, and 3-4 sets)

     

    Superset:

    Flat Barbell Bench Press

    Lat Pulldown (wide grip)

     

    Superset:

    Incline Dumbbell Bench Press

    Bent over rows

     

    Superset:

    Decline Bench Press

    Seated Row

     

    So when would you for example switch Flat Barbell Bench Press with let's say the dumbbell variation, or something else, if you were stuck at a certain weight, just every 3 weeks, or how do you decide?

     

    3. And again regardless of which PPL program you could do PPL then a rest day, then repeat those 4 days continously? So like it ends up being 5-6 workouts per week? And on a rest day, can you throw in like a shorter workout to do some extra work for like abs/calves/forearms if you want to, or do you have to just do no exercise on rest days?

     

    4. Also I'm wondering what do you think is a good amount of volume if the goal is to maximize muscle growth. For example I've heard from several people, "9 sets per muscle group per workout, and a total of 18 sets in one week". (So like 2 workouts for each muscle and 9 sets in each workout for each muscle. But some programs like yours for example has 16 sets for one muscle like chest in one workout. So are these 9 and 18 numbers not really true, and would you suggest doing like 16 sets per muscle group or what? Does it depend if it's a larger muscle group like chest or a smaller one like biceps?

     

    5. Do you recommend to use supersets, so that way you save time and you burn less calories since the workout is shorter? And since I'm switching to a PPL workout if I was to use a superset it would be not antagonist muscles like chest and back it would be for example like a Chest exercise and a tricep exercise which would mean the triceps would be pre-exhasted since they likely would be used in the chest exercise.

     

    6. I'm not sure if this is the right way to think about this, but if let's say your doing Triceps; do you want to have like an exercise to hit every part of the muscle, like one exercise to hit the long head, one exercise to hit the lateral head, one exercise to hit the medial head, and one exercise to hit all three, or do you just do like 2 exercises to hit all of them/2 of them, and then maybe just one isolation to hit let's say the long head if that's what's lagging for you? I ask because some people say you need to target each specific part of a muscle when your working on it, and some people say just do all compound exercises maybe 1 isolation exercise?

     

    7. And finally (lol I have so many questions that come up when I watch your videos or someone elses or whenever I read something), what is your opionon about other youtubers (from the point of view of wiether their advice is helpful or useless) specifically like Athlean-X, Steve Cook, Mike Thurston, and Vitruvian Physique? Because as you mention there are many youtubers who pretend to be natural and give advice which won't work for natty's necessarily? I'm not an expert but I think most of these guys are natty's but especially like Steve Cook it's hard to say, either he is super gentically gifted or if he is not natty.

     

    Thanks Scott, I don't really know anyone else who I can ask this stuff lol.

  • 10-15-17, 8:10 pm (EDT)

    Workout Split + Volume

    October 15, 2017, 8:10 pm
    Posted by: Vect0rs

    Hi Scott thanks for your answers. I will consider upgrading ;). Some of those questions were not just specifically about your program or any other specific PPL workout, I meant in general regardless of the program. So here are the questions I'm still unclear about:

     

    1. So even if your goal is to maximize muscle gain you still want to incoporate lower rep ranges for compound exercises to build strength? So you don't recommend to like stick to the hypertrophy range for a certain amount of time, and then completely switch to lower rep range for strength for a certain amount of time, and basically alternate (periodization), instead use low reps for compound exercises like Bench, Squat, Deadlift etc... and stick to higher reps for isolation exercises?

     

    2. So regardless of which PPL program, how do you decide when to switch exercises or switch to a different variation? For example take my Chest & Back workout I've been doing:

     

    (All exercises 6-10 rep range, and 3-4 sets)

     

    Superset:

    Flat Barbell Bench Press

    Lat Pulldown (wide grip)

     

    Superset:

    Incline Dumbbell Bench Press

    Bent over rows

     

    Superset:

    Decline Bench Press

    Seated Row

     

    So when would you for example switch Flat Barbell Bench Press with let's say the dumbbell variation, or something else, if you were stuck at a certain weight, just every 3 weeks, or how do you decide?

     

    3. And again regardless of which PPL program you could do PPL then a rest day, then repeat those 4 days continously? So like it ends up being 5-6 workouts per week? And on a rest day, can you throw in like a shorter workout to do some extra work for like abs/calves/forearms if you want to, or do you have to just do no exercise on rest days?

     

    4. Also I'm wondering what do you think is a good amount of volume if the goal is to maximize muscle growth. For example I've heard from several people, "9 sets per muscle group per workout, and a total of 18 sets in one week". (So like 2 workouts for each muscle and 9 sets in each workout for each muscle. But some programs like yours for example has 16 sets for one muscle like chest in one workout. So are these 9 and 18 numbers not really true, and would you suggest doing like 16 sets per muscle group or what? Does it depend if it's a larger muscle group like chest or a smaller one like biceps?

     

    5. Do you recommend to use supersets, so that way you save time and you burn less calories since the workout is shorter? And since I'm switching to a PPL workout if I was to use a superset it would be not antagonist muscles like chest and back it would be for example like a Chest exercise and a tricep exercise which would mean the triceps would be pre-exhasted since they likely would be used in the chest exercise.

     

    6. I'm not sure if this is the right way to think about this, but if let's say your doing Triceps; do you want to have like an exercise to hit every part of the muscle, like one exercise to hit the long head, one exercise to hit the lateral head, one exercise to hit the medial head, and one exercise to hit all three, or do you just do like 2 exercises to hit all of them/2 of them, and then maybe just one isolation to hit let's say the long head if that's what's lagging for you? I ask because some people say you need to target each specific part of a muscle when your working on it, and some people say just do all compound exercises maybe 1 isolation exercise?

     

    7. And finally (lol I have so many questions that come up when I watch your videos or someone elses or whenever I read something), what is your opionon about other youtubers (from the point of view of wiether their advice is helpful or useless) specifically like Athlean-X, Steve Cook, Mike Thurston, and Vitruvian Physique? Because as you mention there are many youtubers who pretend to be natural and give advice which won't work for natty's necessarily? I'm not an expert but I think most of these guys are natty's but especially like Steve Cook it's hard to say, either he is super gentically gifted or if he is not natty.

     

    Thanks Scott, I don't really know anyone else who I can ask this stuff lol.

    Hey man.. some of these questions can be answered if you follow the program.. it's structured to give you results, and once you see the structure, you'll get an idea of what kind of training works. Obviously it can work in other ways.. but why not just take out the guess work and start one of the programs? 😊 

     

    1. Yes it's good to mix low reps and high reps. That way you get the best of both worlds. You can do pure strength training or pure hypertrophy training.. but it's good to have some heavy training involved and it makes sense for that to be your compounds.

     

    2. You switch when you stop seeing results - generally every 8-12 weeks. Doesn't have to be a complete overhaul.. just changing exercise order or training days can help.

     

    3. Yes and yes to both parts of this question.

     

    4. Depends on the person. Different people will respond differently to certain amounts of volume. Also depends if you are eating enough (obviosuly that is key). Smaller muscles like biceps and triceps don't need as much volume as bigger muscles like back or legs. The amount of volume in the program is perfect 😁 

     

    5. Supersets are great! I love doing supersets, and you can do them either way - chest and back or chest and tricep supersets work fine.

     

    6. Yes- the tricep has three heads, and while you can do something like a close-grip bench press which pretty much hits all three heads, it's good to do some other variations to make sure you cover each head as individually as you can (while you can't specifically target just one head, you can place more emphasis on the different heads). Depends if you are bodybuilding (going for separation/definition) or just pure mass.

     

    7. I have many opinions on many YouTubers.. some are good, some aren't so good. If you watch my videos on steroids you can start to learn what to look for when it comes to an un-natural physique.. but if people are giving good quality info (both natural and un-natural athletes - and not claiming natural), and are giving advce that can work for anyone, then no problems 😊 

     

    Hope that helps!

    Need 1 on 1 coaching? Send me a direct message to learn more!

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