please judge my split(ripped till july 7)

asooneyeonig said:
i guess im the second trainer, ACE, ISSA, NASM certified.

and yes, we do know your body. you are homo sapien, therefore have the same physiology, therefore have the same anatomy. that is why when you study those subjects its just 1 set you study, not 1 for every human being on the planet.

what most people think as them being so different is a psychological effect, neuromuscular efficiency, sleep habits, and eating habits.

a great program can fail if the person does not believe in it. they will half ass it and spend 3-4 weeks on it then go back to something they believe in and work it harder than anything else they have ever done. they will then think the crappy program they designed is superior when the little test they did was flawed in every way possible. this is why evidence using only yourself is poor evidence. when thousands of others over decades get results from a program that shows great evidence that it is a proven program and the reason why we recommend them. another source is from research where results are tightly measured in a controlled environment. but still, science should be there to answer the splitting hairs arguments that arise from broscience and internet forums. to say what exercise is better then the other. it stakes takes experience to know to put it all together. training is part art and part science. many have 1, few have both.

neuromuscular efficiency can show a difference between people. that is in my words, like learning a skill. as you get better at the skill of lifting you get stronger with little gain in muscle mass. it does not mean the programs between a veteran and a newb need to be drastically different. it can be as simple as do 30 reps total of a movement. a veteran would do best doing 10 sets of 3 while a newb would do best at 3 sets of 10. their volume was the same and intensity was the same as they likely both used 80% of their max. the workouts appeared different and this is where art comes in. a few quick questions on how long you have lifted and what you have done in the past with future goals and one can answer which will work. all that without meeting the person. as some truths always hold true, that is why proven programs exist.

sleep habits can effect peoples results. the body builds between workouts. science has shown that hormonal changes during sleep help to build muscles and sleep after skill practice improves the skill. but as we workout more we need more sleep to gain the full benefit of sleep. so sleep less and/or have low quality of sleep and your workout can be effected. that does not mean you are different, it only means you are not taking advantage of what needs to be done.

i love the phrase, you cant out work a crappy diet. basically you can be on a great workout and get great results for a short period of time. especially if you are a young male and have the test levels high enough to kill an elephant. but that is the exception to the rule. in the long run a diet will prevent your from gaining and prevent you from shedding. with the media spouting off so much crap about nutrition and decades of bad research thinking that fat is what makes you fat and high carb grain filled diets are the best it is becoming hard to tell what is good for us. add in the belief that most people think eating good is expensive, a mcdonalds on every corner, the lazy attitude of americans, krispy creme fridays at the office, etc, its no wonder we are so fat.

after years of trying to find out if there is a reason to think that everyone is different when it comes to exercise a chemist helped me form a hypothesis. it is the chemistry of the body that effects us and it is still not differently in that the mechanisms are the same and can be expressed mathematically. it is the amount of the chemicals in the reactions that cause a difference. once person may have higher test, another higher HGH, another a different chemical. that does not mean we mechanically are all different. it only means a slight difference in results and even then i think the differences are in the single percentage range. now its only a hypothesis as i have no evidence to back it. it just sounds reasonable and maybe someday ill look back and think that was stupid.

i am not sure if this is the help you are looking for. maybe someone else will come along and find some benefit and that is part of why i like forums.
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I'm.the 3rd. Nasm
 
cookie1 said:
I always focus on the heavy compound movements on the very first sets the 1/3 of my sets are compounds and then I just want to finish the job
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That is okay, but I do think some others have made valid points.
As young and as inexperienced as you are, (which is not meant to be sarcastic comment) it is hard to program lifting without the long term experience, better or as good as most of the writers/gurus mentioned.
Truthfully, when everyone starts out, the gains come rather quickly, since untrained bodies respond well. You just want that response to keep going for longer times to perhaps reach you full potential if that is your goal!?

A point I might make too, is that although you may focus on the compound exercises etc., your squat is only #15 pounds heavier than your BP, which in a way suggest that you are spending more time with upper body and specifically pressing work and perhaps not as much balance in the really big areas such as legs, hips, and back. It is very customary for those areas of the body to be quite a bit above the BP and OHP.
Don't despair however, as I did the same thing you did when I started out.

I also think it can be good to have an understanding of the sciences, in the field of lifting, but certainly not necessary to get very strong, fit and larger.
Just saying
 
Thanks for the helpful replies.My main goal is to reach my genetic potential but I want to keep my body to the aesthetic level so I will judge then if I'm satisfied with my body. As I mentioned before I didn't have the time to work my legs the past year (i was squating 235 when my BP was 180)and I worked a lot on my back too.I started train them like a week ago.
 
So as I understood I should stick with a proven program and compound exercises (increases test and gh ).I should lift heavy 6 reps Max and then finish the job with 2-4 sets of isolation movements.My routine should consist of movements that target the muscle from different angles.
 
cookie1 said:
So as I understood I should stick with a proven program and compound exercises (increases test and gh ).I should lift heavy 6 reps Max and then finish the job with 2-4 sets of isolation movements.My routine should consist of movements that target the muscle from different angles.
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hey cookie1

as important as routine is remember rest/diet too!

i didnt get to read all the 3 pages of replies yet, but if you are trying to reach "genetic potential" in terms of muscle mass and low bf% it will be a long road, but rewarding...

you dont have to do the dirty bulk to crash diet cut to get there, but trying to gain lean mass only is tough and will take TIME

one thing that was probably mentioned already is sticking to a program vs changing routines all the time.
i think the idea of muscle confusion is confusing (if that made any sense)

stick to a program until results start to taper and then change it up, dont try different things every week (cross fit style)

if you are trying to achieve 2 goals at once (for example size and strength/ size and power/ strength and definition) try a program with nonlinear periodization

some will tell you can only train for strength or only for hypertrophy or only cut fat and you have to do it in linear cycles... with proper diet and nutrition i believe multiple goals can be achieved

i probably didnt answer ANY of your questions, but im still feeling the ThermoFuse i took preworkout for legs today!!!
 
Well I believe that I can consume all the macros I need to build muscle and by the time I absorb them I can "create" a caloric deficit with cardio. That's my opinion though..
 
cookie1 said:
Well I believe that I can consume all the macros I need to build muscle and by the time I absorb them I can "create" a caloric deficit with cardio. That's my opinion though..
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Sure you can. If it works for you go ahead
 
cookie1 said:
Well I believe that I can consume all the macros I need to build muscle and by the time I absorb them I can "create" a caloric deficit with cardio. That's my opinion though..
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i think it might depend a little on WHEN you do the cardio too (insert broscience degree)

if you are lifting with the high volume you posted before, with a relatively high intensity as you have stated, AND you are adding cardio after the weights then i think you would be breaking down a bit too much muscle during those cardio sessions

also if you are cardio on off days (unless its low intensity) that caloric deficit you are creating will inhibit muscle growth

at the end of the day if you consume more calories than you burn then you will gain weight... if you consume less (calorie deficit) then you lose weight

we just gotta get you to use your current bodyfat as an energy source to feed your muscle... look up RECOMPOSITION diet plans and training routines instead of "lean bulk" or "muscle building" or "fat loss"

or go on a "clean" bulk for 3 months and shredd up after! (depending on if you are a beach go-er and want the abs for summer haha)
 
I'll do cardio 6 hours before or after weight lifting.I wont do any intense cardio a day before and after legs workout(ive changed legs day on friday)Yeah I've been looking about recomp the last two days. I don't care to be shredded atm , I want to be relative lean so I can see my abs.Basically I want to go down to 9-10% bf and not pass 12% bf while adding LBM. So I think recomp is what I need. I don't think I'm big enough to support 6-8% bf and look cocky while on it: P.Maybe next year who knows: P.The only thing that I'm sure about it at the moment is that I'm going to work my butt off!!
 
cookie1 said:
I'll do cardio 6 hours before or after weight lifting.I wont do any intense cardio a day before and after legs workout(ive changed legs day on friday)Yeah I've been looking about recomp the last two days. I don't care to be shredded atm , I want to be relative lean so I can see my abs.Basically I want to go down to 9-10% bf and not pass 12% bf while adding LBM. So I think recomp is what I need. I don't think I'm big enough to support 6-8% bf and look cocky while on it: P.Maybe next year who knows: P.The only thing that I'm sure about it at the moment is that I'm going to work my butt off!!
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My pictures are somewhere on these forums but the one in my avi is me at 8%. I got down to 6 before the hunger destroyed me. 12 % is a good bf to begin adding lbm at. Just lean enough where definition can be seen and just enough bf where your not panicking every time you miss a meal LOL. 8 to 15% is a good starting point. Make sure to hit obliques though. I'm paying for not doing them now haha
 
pyrobatt said:
My pictures are somewhere on these forums but the one in my avi is me at 8%. I got down to 6 before the hunger destroyed me. 12 % is a good bf to begin adding lbm at. Just lean enough where definition can be seen and just enough bf where your not panicking every time you miss a meal LOL. 8 to 15% is a good starting point. Make sure to hit obliques though. I'm paying for not doing them now haha
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I train them once or twice a week,since I'm aiming to get aesthetic-like physique.
 
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