Routines

[TeoDeles Senior Member Member of the Month July 2018 Find all posts View Profile Close TeoDeles]

You are wrong and I ll explain WHY.

When you are working the CHEST there is a FRONT soulders involvement and ZERO REAR angle of soulders involvement.
When you are working the BACK there is a REAR soulders involvement and ZERO FRONT angle of soulders involvement.

Also if you work Soulders and then LEGS and the next day you go for CHEST is a no no because the soulders will still be burned out so not OK workout for Chest.

The programs I posted of 5 and 4 days split are higly sophisticated stratchured over the years(by famous and not body builders) and there is no way to improve them cause they are perfect as they are. Any attemp to modify them are gonna be worst and not better.
Thousants of BBers have grown huge bodies from these 2 programs.

Now this was my last post in here because as usual you are trying to create arguments without any reasons and the worst part is that the root of your arguments are always wrong.(You are doing this with everyone and its not for my taste)

So if you learned something from me through my posts thats OK if not then thats OK too.
Have a nice day.

[closed297 Senior Member Find all posts View Profile Close closed297]

I was only asking you a simple question.. and the simple question was explain to me how you can a run a 5 way split including 2 rest days that doesn't include crossover dont get narcy and personal and revert to attacking my character because it's an impossible question to answer..(which is actually what is upsetting you)

(And yes i was aware it was impossible before i asked the question)
(I have been through these methods myself)

i'll summarize what i've learnt of you in your own quotes..

They tell you that a muscle group is recovered after 36 hours.... this is rediculus!
When you train a body part to failure... it needs at least 5 to 7 days ( depending on the age and genetics) in order to fully recover and be ready for the next training session.

(while promoting crossover regimes)

The biggest developed muscle mass bodies I have ever seen ( natural and not) were the ones that were hitting every main muscle group ONCE/week with HIGH intensity and HIGH volume including 2 FULL rest days/week.

So workout 5 days a week while resting 5-7 sevens days in between the 5 days you work out..
Thanks for the info..

your arguments are always wrong.

uh huh..
apparently so..

[Ultimate Burrito Moderator Member of the Month Oct 2017PEGym Hero Find all posts View Profile Close Ultimate Burrito]

Let's review the most important rule again.

MOST IMPORTANT RULE - Be respectful to one another! Oftentimes we discuss sensitive issues. Disagreeing with one another is fine; however, please phrase your responses respectfully. This is a MUST. In inability to be respectful will lead to moderation and/or banning from the forums.

Each member is entitled to their own opinion and ways of doing things. Often with the respect part, it's not that you disagree, it's how you disagree that makes all the difference. Address the subjects being discussed but avoid personal attacks towards the person (calling them stupid, ignorant, blind, etc. for example). We have faith in you guys.

[TeoDeles Senior Member Member of the Month July 2018 Find all posts View Profile Close TeoDeles]

Let's review the most important rule again.

MOST IMPORTANT RULE - Be respectful to one another! Oftentimes we discuss sensitive issues. Disagreeing with one another is fine; however, please phrase your responses respectfully. This is a MUST. In inability to be respectful will lead to moderation and/or banning from the forums.

Each member is entitled to their own opinion and ways of doing things. Often with the respect part, it's not that you disagree, it's how you disagree that makes all the difference. Address the subjects being discussed but avoid personal attacks towards the person (calling them stupid, ignorant, blind, etc. for example). We have faith in you guys.

Its not my fault that the person can not sperate what is DIRECT and INDIRECT training and he is trying (like always) to create a beef for no reason.
If the INDIRECT training was enough then we would only work out the CHEST and the BACK and the soulders and the arms would get huge from the INDIRECT training so there would be no need to work them.
When we say that a BB program works out 1 or 2 or 3 times the body parts we ALWAYS speak about DIRECT training and not indirect.( and its really rediculus to having to explain this so basic thing to a so called personal trainer)

The problem is that even if 6and4.2 understands this.... it doesn t matter.... cause all he is doing from the day he joined this site is creating conflicts and arguments with everyone that are based in false infos.
Like when he was insisting that the best way to lose fat is grow muscles and burn the fat indirectly LoL
And so much more conflicts(in other threads) with empty talking without reason.

That s all I had to say.

[Ultimate Burrito Moderator Member of the Month Oct 2017PEGym Hero Find all posts View Profile Close Ultimate Burrito]

Its not my fault that the person can not sperate what is DIRECT and INDIRECT training and he is trying (like always) to create a beef for no reason.
If the INDIRECT training was enough then we would only work out the CHEST and the BACK and the soulders and the arms would get huge from the INDIRECT training so there would be no need to work them.
When we say that a BB program works out 1 or 2 or 3 times the body parts we ALWAYS speak about DIRECT training and not indirect.( and its really rediculus to having to explain this so basic thing to a so called personal trainer)

The problem is that even if 6and4.2 understands this.... it doesn t matter.... cause all he is doing from the day he joined this site is creating conflicts and arguments with everyone that are based in false infos.
Like when he was insisting that the best way to lose fat is grow muscles and burn the fat indirectly LoL
And so much more conflicts(in other threads) with empty talking without reason.

That s all I had to say.

The rule isn't hard to understand, either follow it or embrace the consequences. As simple as that. Each member has the choice to make, our job as moderators is to ensure that the rules are followed and that includes respecting the other members regardless of your personal opinion about them.

[madyogi Moderator Member of the Month April 2020PEGym Hero Find all posts View Profile Close madyogi]

Let's review the most important rule again.

MOST IMPORTANT RULE - Be respectful to one another! Oftentimes we discuss sensitive issues. Disagreeing with one another is fine; however, please phrase your responses respectfully. This is a MUST. In inability to be respectful will lead to moderation and/or banning from the forums.

Each member is entitled to their own opinion and ways of doing things. Often with the respect part, it's not that you disagree, it's how you disagree that makes all the difference. Address the subjects being discussed but avoid personal attacks towards the person (calling them stupid, ignorant, blind, etc. for example). We have faith in you guys.

As a moderator, I will reiterate the rule here as well. It's not the disagreement that creates the problem, it's the manner in which we disagree.

6and4.2, you have consistently shown a quickness to employ a combative tone and an unwillingness to "agree to disagree." I understand you have a desire to call out what you perceive to be bad advice and/or blatant falsehoods. I can respect that on its own, but the manner in which you do it has been largely unproductive. Please make your point and/or state your case as concisely as possible, then move on. Readers should be allowed to decide which cases are more compelling without having to wade through petty tit-for-tat arguments. They are boring and unproductive at best.

[closed297 Senior Member Find all posts View Profile Close closed297]

I only ever pointed out factual evidence and elaborated claims he was the only one to attack my character... (At the very least always presented something that is popular opinion or arguably plausible)

at this point remove my account in all seriousness if people can't accept i only ever look at the methods they are presenting and attempt to healthy debate them for the sake of progress (minus one time i sarcastically called someone feminine.. as a retaliation to multiple posts accusing me of laziness) which i've admitted wasn't helpful (even though the other offender didn't reciprocate the same result or even show he cared in anyway about his exact same behavior)

I'm out i'll leave on the note of IF you can't understand the the difference between debating information about routines and effectiveness ON ROUTINES and the difference between ATTACKING character as defence tactics because your adding zero information on THE ACTUAL HEALTHY DEBATE i wish to have no further part in any discussion on this whole forum..

In both examples BOTH never once displayed or directly answered the questions that were presented to them and BOTH reverted to personal attacks instead of answering the question that was asked to them politely..

I don't wish to go tit for tat with ANYONE just healthily debate which methods work and WHY they work..(In other words just answer my question with honesty) Instead of getting defensive about your own EGO invested method
I stated multiple times i've USED 5 way splits and most likely EVERY method there is to use over the last 16 years..
(So people can understand the negative and positive results if they choose to do so themselves)

LEGIT DELETE THIS ACC..
Send me the link for the delete thread pls..
Here or pm is fine in the meantime i'll try find it myself..
(NVM i found it good luck to all of you)
PS found this ironically fitting as a final message on the closed acc forum

“For things to change, you have to change.” - Jim Rohn, The Art of Exceptional Living

<-- good stuff

Lastly i'm more than willing to listen to anybody about anything.. However if you provide your statistics (preferably verifiably) me and most people will be more willing to accept what your doing may have some merit... this was presented by both yogi and burrito in their threads (So their claims have more merit) on the internet if you won't disclose this basic information most people are going to struggle to want to use your advice..unfortunately the argument on the internet "it worked for me and 100's of my friends" is a tired elaborated overused example of what isn't helpful to people who have genuinely progressed (usually) I'm not saying your lying im saying it would be easier to believe someone if they at the very minimum present basic forms of evidence their methods are verifiable..(yogi and burrito i have no reason not to believe you and thank you for your honesty and approach)

[18x13goalreached Senior Member Find all posts View Profile Close 18x13goalreached]

Alright i'll fire this back up again.. all gyms are closed atm so this is my routine..

150/100 push ups daily
7.5kg dumbbell curls to failure usually around 30-35 reps (7.5 only because i have nothing heavier around the house and i also only have one dumbbell not 2) x3
7.5kg shoulder press to failure x3
7.5kg shoulder raise to failure x3
body bodyweight squats to failure x3

Thats it atm doing it usually every second day or sometimes even every day just depends on how feel the next day.
Its really light compared to my regular gym routine so i can get away with doing it as much as i want really.

PS can't wait for the gyms to open up again

Oh and cardio twice a week with tennis 3-4 hours per tennis session.

current weight 114 kg in my time off went down to 108 kg then back to where is started lol..

so 5 foot 9.. 114 kg at a guess 25% bf maybe a touch under top abdomen present but lower stomach needs work

https://www.pegym.com/forums/members...into-samrs.jpg

reference photo that's november 1st 2020

I threw it on private so you will have to friend me if your curios.

[18x13goalreached Senior Member Find all posts View Profile Close 18x13goalreached]

haven't lifted a weight for months now

[18x13goalreached Senior Member Find all posts View Profile Close 18x13goalreached]

Push: Bench press 3x12 (failure on the 12th rep of the third set)(make one set a set to failure or add a 4th set at 70% of your work set weight and do it to failure)
Incline dbell bench press 3x12 (same rules apply as above)
Shoulder press 3x12 (same as aboove)
Seated lateral raise 3x15 (same as above)
Weight dips 3x12(same as above) <--- (only use this for a month)
Tricep extensions 3x12(make one set a set to failure or add a 4th set at 70% of your work set weight and do it to failure)
Cable fly's standing 3x15 (same as above)
Rope tricep pulldowns 3x15(same as above)
If your not failing at 12 rep after the third set put the weight up idc if it only 2.5 kg more just do it.
Do these rep ranges for 3 months then were going to do a week of maximal effort by rep 8
then were going to do a week of maximal reps by 5 reps
then were going to do a week of maximal reps by 15
The first 2 is going to trick your body into to some strength then the third is going to hurt a lot... (but in a good way)
Note i warm up set of 50% of your work sets at 10-15 reps or until you feel the muscle warming

Pull: Deadlifts 3x12 (failure on the 12th rep of the third set)(make one set a set to failure or add a 4th set at 70% of your work set weight and do it to failure)
Barebell rows 3x12 (i do it with a 45 degree bend so it hits my lats hard, so knees bent 45 degrees and 45 on my torso)
Dbell single arm rows 3x12 (failure on the 12th rep of the third set)(make one set a set to failure or add a 4th set at 70% of your work set weight and do it to failure)
Barebell curls 3x12 (us the squat rack and main dumbbell and fuck the haters :P)
dbell curls 3x15 (make one set a set to failure or add a 4th set at 70% of your work set weight and do it to failure)
ezy bar benched isolation curls 3x15(same as above)
Lat pulldown 3x15(same as above)
Reverse cable fly's 3x15(same as above)

Legs: Squats 3x12 (failure on the 12th rep of the third set)(make one set a set to failure or add a 4th set at 70% of your work set weight and do it to failure)
machine leg press 3x12(same as above)
hamstring curl 3x15(same as above)
Hip thrusts 3x12(same as above


my routine PUSH LEGS PULL REST