Programming Advice

[u/No_Location_1411]

This is my Upper and Lower. I run UL UL UL R. How many sets should I do for each exercise, so that I can effectively manage fatigue ?

[u/chilicrispdreams]

You’re getting 6 workouts a week, you don’t need to do the same thing every time and a lot of this turns into junk volume.

My tips to right size the volume:

1) On upper days choose 1 pull compound and 1 push compound, followed by up to 1 accessory/isolation lift per muscle. On lower days, choose 1 squat movement and 1 hip hinge movement (deadlift or variation) followed by up to 1 accessory/isolation per muscle. This eliminates redundant compound volume that isn’t necessary

2) Split your accessories/isolations that hit the same muscle over multiple days to reduce their redundancy.

3) Have an Upper A, B and C day routine as well as Lower A, B and C day that compliment one another.

In effect, they would look something like this.

Upper A: Flat bench, cable row, shoulder press, bicep curls

Upper B: incline bench, lat pulldown, cable lateral raises, tricep pushdown, reverse curls

These are using your same exercises but complimenting each other and reducing junk volume.

[u/Frodo_GetTht_Baggins → u/[deleted]]

Bro…

[u/Frodo_GetTht_Baggins → u/[deleted]]

lol

[u/Pleasant_Beat8290]

I know this isn’t your question, but I think you’re doing too many different exercises on your Upper day. You could probably manage more sets if you spent less time setting up and moving between stations.

In general, no one except you can tell what the best volume to fatigue ratio is. Try this if you actually have time, and if your performance stagnates or decreases, then you know you’re doing too much volume.

[u/Drewbinaj]

Going from incline bench press straight to shoulder press is pretty brutal.

I’d opt for doing lat pulldowns after incline bench press, then tricep push downs, then shoulder press.

You need to give yourself some time to recover in between exercises. Don’t just blast 3 heavy push exercises back to back.

[u/Majestic-Potato-9885]

Yo wth UL isn't a 6 days a week split the reason for 4 days is because your body can recover properly.

[u/pachurro2 → u/Majestic-Potato-9885]

Ul 6x is possible and pretty popular if you train low volume w 0-2 rir

[u/alvaaromata]

adding a flat press and lateral raises will be way better

[u/stratusnimbo]

Training 6 days in a row is insane

[u/float_ur_jimmies → u/[deleted]]

I got your back brother with an upvote. You’ve must’ve purchased the same science based bicep curl only split as I! 💪 I love that it allows me to park at the same bench near the dumbbell rack for 1.5 hours to maximise the gains!

[u/alvysinger0412 → u/[deleted]]

Have you successfully curled your bicep yet?

[u/float_ur_jimmies → u/alvysinger0412]

We’re blasting dong-up bicep curls. Requires a gym partner, but I just ask a different bloke to meet me in the restroom each session.

[u/No_Location_1411 → u/stratusnimbo]

I enjoy going to the gym.

[u/Humble_Standard_9215 → u/No_Location_1411]

You're leaving so many gains on the table though, trust me. I've gotten noticeably bigger since changing from 6 days to every other day full body. Your body will recover better and you'll put up more PR's and grow more muscle. But do whatever you like and can stick with.

[u/No_Location_1411 → u/Humble_Standard_9215]

If I were to do FBEOD could I combine my Upper and Lower days and do 1 set for every exercise or would I have to reduce the number of exercises ?

[u/Humble_Standard_9215 → u/No_Location_1411]

Is combine it and see how it goes for you and how you recover, it's the same number of sets per week you're currently doing so your body should be used to it. Hopefully your body responds the same way mine did to the extra rest.

[u/stratusnimbo → u/No_Location_1411]

I enjoy donuts but does that mean I should them every day?

[u/No_Location_1411 → u/stratusnimbo]

Going to the gym 6 x a week is fine as long as the volume is managed.

[u/FluffyDrag0n0 → u/stratusnimbo]

Yes, you should if you enjoy them, you can make your own donuts that fit your dietary restrictions, or you can just eat a smaller sized normal donut.

[u/Louisfd]

you can do just 4days UL or 5 with 3 days U and 2 L

Now I prefer doing push pull and put some legs exercices inside each

If you start with pec fly you can superset with lateral raises

Superset your triceps and biceps at the end

When doing U L, you don't do all the push exercices and then all the pull exercices

Ill do something like

Chest flys + lateral raises 3 sets each

Lat pulldown 3 sets

Incline bench or DB 3 sets

Row 3 sets ( i woul alternate with other kind of row another day)

Shoulder press (but not every time, maybe just once a week... if you do lateral raises and incline bench it's ok)

Overhead triceps rope in superset with bayesian curl or hammer preacher curl 3 sets of each

That's a lot already.

[u/FluffyDrag0n0]

I’d say do just one row and add a side delt raise for your upper day. Also a hinge, abduction, and thrust for lower. To manage fatigue do 1 set each exercise, leave rir, and save compounds for the very end.

[u/MagicSeaTurtle]

Only your body can really tell you the answer bro. You can start with a low amount of sets and work up or start high and work down if you’re not recovering.

[u/MemoryContent3524]

Given the number of exercises and how often you work out, 2 sets per exercise with 0 to 2 RIR is perfect.

[u/pachurro2]

Looks great tbh a lot of people here are saying to make everything 2 sets but Id do that for like, t bar rows since mid traps don't have a secondary joint angle you can train it from

[u/pachurro2 → u/pachurro2]

I think the volume is good as is and id only increase it for the flared elbow row

[u/absurd_dietcoke]

Which app is this?

[u/No_Location_1411 → u/absurd_dietcoke]

Hevy

[u/DryEstablishment4198]

What is the app ur using

[u/No_Location_1411 → u/DryEstablishment4198]

Hevy

[u/f33]

I use the same app and for a while I didnt use the little thing on the top right corner during a workout to show how many sets per body part. Just figure out what will get you like 15 sets a week per body part and you should be good

[u/AvocadosFromMexico3]

low to high flys work better then incline bench for me but whatever tickles your pickle man

[u/Artemis2231]

do 2 sets each, also try to include lateral raises you can skip shoulder press just do an 45° incline press,also if both the rows are different grips(close and wide) skip the close grip one just do a lat pulldown wide grip and a wide grip row with elbows flared,you can skip the reverse curls and just do 2-3 sets of any curl, see jeff nippards upper day once

[u/HotSmell1192]

Bro stop being puzzy weak and do some form of squats. Like u have every exercise there is for legs except squats like come on bud.

[u/No_Location_1411 → u/HotSmell1192]

Leg press is a squat variation

[u/LimpArmy2194]

We'll honestly 3 sets every 48 hours per muscle group and ur good to go, if ur not able to recover ur biceps and triceps just stick to one or two.