Saturday Sunday Wednesday is another option for folks who have both weekend days available. Make your gains on the weekend and Wednesday is kinda just maintenance/muscle memory. Especially if you work a really active job and Wednesday is after work.
2-day split has been a Godsend for Dad's with a really busy schedule and young kids. Another good tip I can share is timing one's rest periods. People would be surprise how time efficient they will be at the gym when they do that
Do you work in Construction How do you get your meals in? I eat 4 meals, snacks & 2 protein shakes for 5250 calories total at the moment & life sucks 😫
I sit at 4k calories. Smoko I have a meat pie and a coffee. Lunch I have 1lt high protein milk, 3 bananas and 4 muesli bars. Then when home a small meal and train. Dinner whatever the wife has cooked
Yes just a few as I also coach my dad who is almost 74. You will find that you will need more warm ups to get the CNS really running. Just keep the reps low when warming up and hit more warm up sets. 2 - 3 reps is fine when warming up. The main lifts - 2 quality working sets is enough and then do the assistant exercises. Recovery is slower. If you want to do 3 then go for it - just see how you feel.
@@LairdRoss assuming that you are hitting the same muscle group twice per the four times a week that a person is in the gym, how many sets per week per muscle group would you recommend for the first three years of serious lifting?
Mate your physique is coming along good but you need to work more on your chest, it's very easy to see that you are a shoulder/traps dominant lifter so maybe just doing bench is not ideal for you. Find ways to really isolate your chest better, I suggest deep ring push ups or kettlebell push ups with a weighted vest, make sure to elevate your feet and pause at the bottom to get that deep deep stretch on your pecs. Cheers mate.
