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I think it depends on the context.
1 – If you have a long session – and everything needs to grow – you’d be better off doing 2 sets of wide pull for the lats in one workout – then 2 sets of close pull for the lats in the other workout. The difference isn’t really noticeable – and the time you avoid setting up the different variation is time you can spend on the other muscle groups.
2 – If lats are an absolute priority for you, then even if barely noticeable, you know that you’re leaving no stones unturned by doing 1 wide + 1 close on each workout.
Lion.press
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Push/Pull/Legs/Rest/Upper/Lower/Rest could be a great option assuming you can recover from the 3 days of training in a row. If not, you can also run your usual split with an extra rest day on Sunday. Hope it helps!
Lion.press
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First off, add around 500+ cals. From there, slowly take your weight up, and if it doesn’t move, bump up your calories again. You’ll gain some fat in the process, but think about the physique you’ll have the next time you cut. This should give you all the motivation you need to keep pushing.
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I used to be in a similar spot few years ago : I was getting amazing results training to failure, but due to all the science guys, I thought that RIR + powerbuilding was the shit & I completly changed my way of training.
I ended up wasting months (nearly a year) of progress, until I came back to my old way of failure training, where I was able to give it my all, & I ended up getting my best results.
Moral of the story : What will be optimal for you will be what you can put the most effort towards.
You can’t be training to failure without being 100% there on each set, and you can’t be 100% there if you don’t believe in what you do.
If you believe RIR is superior & you enjoy it, then go for it. If you believe failure training is superior (I 955% believe it is) then go all in & don’t look back.
The more time you spend thinking, the less time you spend acting, and the less results you’ll get.
Lion.press
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I actually have both of these machine at my gym and the plate loaded feels terrible compared to the regular.
That being said, what’s better for you is what you feel the best with, so go with that. Hope it helps !
Lion.press
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I quickly looked at the training you posted, so here’s some of the things I’d consider :
– Your pulls could benefit of an added deadlift variation + more upper back work (+ a day of rest between legs and pull)
– Your push seems very long to run, you might be getting more out of it by reducing the amount of total exercises, especially if you train 3 days in a row. You could also widen your rep range (do maybe more of 6-9 and 12-20) // I’d recommend dips before flyes.
– Your legs could also benefit from higher reps, assuming you can take them all the way to failure
– I prefer the straight sets when I’m fresh but that’s personal preference.
Hope it helps !
Lion.press
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Hey mate, I’d greatly advise a legs/push/pull 2 with slightly different exercises to avoid stalling progression wise and get stronger at everything (different rep ranges can work too if like mine your gym doesn’t have lot of choices machine wise).
Regarding the training,I ran a similar set up for pretty long and assuming you can recover from all the work, it does wonder. I’d prefer a deadlift variation on the pull to get the dense back gains, but it could work the way you set it up aswell. Hope it helps!
Lion.press
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Outside of getting out of bed post legs, I’d say my second time pulling the 5 plates stiff deads. At the 5th rep, my legs started to turn into a living shaker for a long grind, but I managed to lock it out.
The gym was packed and lot of peeps came after the lift to congratulate me, that felt pretty good!
Lion.press
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[/quote]
Do you think it’d be fine to program as my first movement on legs ?[/quote]If your main goal is to build a dense back, I would prefer to program it on the pulls, either first or later into the workout if the injury risk is high.
Lion.press
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Hey bud, I would definitely advise you to add a hip hinge to your training on the pull, assuming you can do it safely. You might run across some recovery issues with lower back (and maybe hamstrings), but trying it out is the only way to know if it will work for you. Hope it helps!
Lion.press
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What matters is to progress, so as long as you do that you’ll be fine. I would personally lower the weight for the back off – if I got 10 reps to true failure on my top set with a given weight, there’s no way I could do it again for the same 10 reps or more on the back off.
For your next workout, I’d up the weight if I did 10 reps on the 5-10 set. Hope it helps!
Lion.press
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I’ve been running the same split as you with hip hinge on both pull rotation for a fair good amount of time so I’ll give my personal feeback : What will dictate if you can do it or not is your recovery capability.
Your recovery will have to be spot on in order to run the split in that set up (might be a little bit complicated during a diet phase) + If you’re fairly strong, you might need to pullback on the hamstring work during legs (I personally just run 2-3 hardcore sets of leg curls and I use stiff/romanian deads as my hip hinge for the pulls). I also tend to do the hip hinge of the second rotation post 2-3 back exercises.
I would say try, and If you can’t recover, the JP suggested PPRLR will do wonders. Hope it helps!
Lion.press
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Getting a bigger chest is the way to go if you want to fill the gap. Get stronger on heavy – moderate – high rep ranges with different pressing angles using your favorite exercises and you’re good to go. Hope it helps!
Lion.press
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I would say what matters the most is to stay consistent with your way of performing your reps and sets on each workout. Give your best to each rep and set, and if you need to quickly catch your breath before repping again, then by all means go for it. Hope this helps!
Lion.press