SS or 4 day split? /sigh. And for the 100000000000 time, here we go.. Biceps don't get hit at all Side delts don't get hit at all Rear delts don't get hit at all Calves don't get hit at all Upper chest doesn't get hit at all Upper back doesn't get hit at all Okay, so those are all the muscles that SS neglects, or muscles that don't get sufficient simulation. Front delts get hit 3x a week.. this is good. Chest gets hit only 3 times every 14 days.. this is TERRIBLE. Quads / hams get hit 3x a week.. this is good. Triceps get hit indirectly (but fairly hard) 3x a week.. this is good. So, the only muscles SS hits with good frequency (2x or above) are : Front delts, Legs , Triceps. Everything else is either neglected, or hit extremely little.. take chest for example: Sunday - Rest Monday - Bench Press Tuesday - Rest Wednesday - Rest Thursday - Rest Friday - Bench Press Saturday - Rest Sunday - Rest Monday - Rest Tuesday - Rest Wednesday - Bench Press Thursday - Rest Friday - Rest Saturday - Rest Sunday - Rest You -honestly- think you're going to grow your chest optimally with the above schedule? Please go.
SS or 4 day split? You should deffinetly go with a 4 day split i think you can go so much further with that than SS just do a basic 4 day split
SS or 4 day split? Got it, thanks a lot y'all, guess I'm just gonna go with the 4 day split. I'm aiming for looks more than strength tbh. But here's my routine: Chest Flat BB Bench - 4 sets heavy as possible, if you can get 8 reps, it's too light Incline DB Bench - 3 sets of 8-10 DB Pullovers - 3 sets of 8-10 Fly Movement - 3 sets of 8 -12 Back Deadlifts - 4 sets heavy as possible (again, progressively add weight, don't go straight to your max) Bent Over Rows - 3 sets of 8-10 Pullups - Start with a wide grip set, then a medium grip set, then a close grip set T Bar Rows - 3 sets of 8-10 One Arm Rows - 3 sets of 8-10 Legs Squats - 4 sets heavy as possible Leg Press - 3 sets of 8-10 Straight Leg deads - 3 sets of 6-10 Hamstring Curls - 3 sets of 8-10 Calf Raises - superset 25 reps of weighted on a machine with 25 reps of standing bodyweight raises Shoulders/Arms/Traps DB Press - 4 sets of 6 - 10 Front Raises - 3 sets of 8-10 Side Raises - 3 sets of 8-10 Reverse flies - 3 sets of 8-10 Behind the back shrugs - 3 sets of 8-10 For arms, alternate between triceps and biceps Tricep pulldown - 3 sets of 8-10 Hammer curls - 3 sets of 8-10 Skullcrushers supersetted with close grip bench - 3 sets fo 6-10 Preacher curls - 3 sets of 6-10 Tricep overhead press - 3 sets of 8-10 Machine bicep curls - 3 sets of 8-12 Anything I need to change? Or add?
SS or 4 day split? i cant even fight with you, you're so dumb. Your chest gets hit 2 sometimes 3 days a week on SS. The only valid argument you have is rear delts. And keep in mind im talking about BL's SS. Upper back gets hit with pullups as do biceps, and lol at upper chest pls go. You work your caves when you squat.
