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  1. #1
    Registered User TheMasterOfLoss's Avatar
    Join Date: Apr 2018
    Age: 51
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    How to best structure my workouts?

    Hi, I am an intermediate lifter with about 3 years of experience. I am looking to refresh my routine to best stimulate my muscles during an upcoming bulk and was wondering how to best structure my workouts (5 times a week):
    A)Clump all the exercises for a muscle group in one workout and do a strange bro-split (how I have been doing it untill now)
    Or
    B)Devide my sets for a specific muscle group in 2 days and space them out throughout the week

    I recently looked at some videos which showed that option B) is more optimised, but it just feels weird to, for example, start my chest and delts routine and then switch to back to finish the workout. Any tips on how to best approach this problem? Any other help will be gladly appreciated!
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  2. #2
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
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    There is no strong evidence that is matters that much. Although I would personally avoid training a muscle group just once a week.

    I currently do push pull and legs every day.

    push alternates between bench, overhead and accessories (laterals and pec flys)
    pull alternates between pullup, row and accessories (curls, rear delt flys)
    legs alternates between squat, SLDL and accessories (leg extensions and curls) although I sometimes do leg press instead of SLDL

    I do 3 sets for each main exercise per day, 4 sets for accessories. I do this 5 days a week. So 9-10 sets per day or 45-50 sets in total per week.

    Start a mesocycle by doing each set with 2-4 reps in reserve and slowly increase over time. Use a weight at least twice before increasing. Choose initial weight for higher reps (8-15) and let it drop over time if necessary.
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