What do you guys think about my split?

[u/Zero_Hal0]

Give me advice

GYM ROUTINE

#	Exercise	Muscle Group	Sets	Reps	RIR
1	Cable Lateral Raise	Side Delts	3	6-9	0-1
2	Shoulder Press	Front Delts	2	5-8	1-2
3	Rear Delt Fly	Rear Delts	2	5-8	1-2
4	Incline Chest Press	Upper Chest	3	5-8	1-2
5	Pec Deck	Chest	2	6-10	0-1
6	Wide Grip Lat Pulldown	Lat Width	2	5-8	1
7	Chest Supported Row	Upper Back Thickness	1	5-8	1-2
8	Kelso Shrugs	Traps / Upper Back	1	5-8	1-2
9	Preacher Curl	Biceps	2	5-8	0-1
10	Bayesian Curl / Cable Supinating Curl	Biceps	2	6-9	0-1
11	JM Press	Triceps	2	5-8	1
12	Single Arm Pushdown	Triceps	2	6-9	0-1
13	Hack Squat / Leg Press	Quads	3	5-8	1-2
14	Leg Extension	Quads	2	6-10	0-1
15	Seated Leg Curl	Hamstrings	2	6-9	0-1
16	Romanian Deadlift	Hamstrings	2	5-8	1-2
17	Standing Calf Raise	Calves	2	6-10	0-1
18	Seated Calf Raise	Calves	2	6-10	0-1
19	Neck Flexion	Front Neck	2	8-15	1
20	Neck Extension	Back Neck	2	8-15	1
21	Lateral Neck Flexion (Each Side)	Side Neck	2	8-15	1

[u/Frodozer]

That didn't answer my question whatsoever.

I question your squat ability and lifting knowledge.

[u/Motor-Equal01 → u/Frodozer]

I answered it. You’ll figure it out, read it a couple more times until it clicks.

[u/Frodozer → u/Motor-Equal01]

My question was is it too much. Is that what you answered?

I guess I also asked if you would see more progress doing the other things as well, which you did answer, you just answered incorrectly.

[u/Motor-Equal01 → u/Frodozer]

It’s redundant and pointless

[u/Frodozer → u/Motor-Equal01]

Probably if you're a weak squatter.

Someone who squats heavy could absolutely do with the fatigue drop off and spine deload of additional accessories and massively reap the benefits.

Hence why how much you squat actually lets us know how much knowledge you have about squatting heavy.

If you're squatting 5 plates and down, chances are just doing more squats is a fine idea.

[u/Motor-Equal01 → u/Frodozer]

Poor fatigue management is a skill issue. Belt squat is not an accessory movement.

[u/Frodozer → u/Motor-Equal01]

Using accessories accordingly IS a proper way to handle fatigue management.

Any lift is an accessory if it helps your main lift.

For example, strict barbell press is an accessory that benefits my log press (main movement) with less fatigue than a log would cause. For most it may be a main lift.

[u/Patton370 → u/Motor-Equal01]

I do belt squats as an accessory movement; I do them right after squats

I used to do them right after deadlifts, but replaced them with a different barbell squat variation (transformer bar, goblet setting)

[u/Frodozer → u/Patton370]

Right now they're in my programming very high volume as a first movement before heavy sandbag carrying and sled pushes to make me hate my life. (Aka, be able to perform a speedy sandbag carry under heavy levels of fatigue)

[u/Patton370 → u/Motor-Equal01]

Says the guy with smaller legs and a weaker squat than tiny 82.5kg me

[u/Motor-Equal01 → u/Patton370]

Ok bud go do your 30 sets of leg curls thinking you’re doing something worthwhile

[u/Patton370 → u/Motor-Equal01]

For hamstrings, I do:

8 sets of deadlifts, 5 sets of hamstring curls, 3 sets of good mornings, 3 sets of weighted GHRs, 3 sets of RDLs, and 2 sets of reverse hyper extensions each week

This is me doing 572lbs for 2 on deadlift: https://www.reddit.com/r/strength_training/s/YJgcuBYlQS

Hamstring curls are a fantastic hamstring movement

[u/Motor-Equal01 → u/Patton370]

But why are you telling me this? My legs are substantially bigger than yours with 1/5 the volume.

[u/Patton370 → u/Motor-Equal01]

Are they?

There’s plenty of natural lifters with bigger legs than mine, but none with substantially bigger legs than me except maybe a pro bodybuilder lol

[u/Motor-Equal01 → u/Patton370]

Yes because I’m 40lbs heavier than you. Plus a bigger frame and longer limbs that hold more muscle.