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2
votes
1answer
274 views

Stretching full body after upper body workout?

I include stretching into every workout - after the workout itself. Since I'm doing an upper-body (Upper Back, Chest, Shoulders) lower-body (Legs, Lower Back, Belly) split I got to a question, which I ...
4
votes
1answer
67 views

Can I use hip adductor machine to stretch legs for splits?

I'm using a hip adductor machine to stretch my legs for splits. I set the angle selector to 3rd position from maximum, set weight to 65kg, and allow it to apply pressure to stretch my legs for 2 ...
5
votes
3answers
191 views

One set 7 days/week vs 2 sets 3-4 days/week to optimize both strength and hypertrophy

For strength/hypertrophy, is there any evidence that better results are achieved by doing a lower volume workout 7 days a week instead of a higher volume workout 3-4 days a week, or vice versa, ...
1
vote
1answer
209 views

If optimal rep range is 8-12 for hypertrophy, why does my aesthetics focused program has 5 reps for some workouts?

I've been following coolcicada's PPL routine for a while and I love it, but I choose this program over others just because the creator claims it's hyperthropy and aesthetics focused, he doesn't talk ...
5
votes
1answer
131 views

Optimal sequence of workouts during split routines

Assuming Person A, Person B and Person C trains chest and back the same day. Person A performs 9 sets of chest first then proceeds to 9 sets of back. Person B performs 9 sets of back first ...
3
votes
0answers
46 views

Will the 'split test' work for right splits, and not only middle splits?

I really want to get my right splits so does the 'split test' also work for right? or is it only for the middle? I have been trying to get my splits for a while and the closest I get is my splits for ...
5
votes
2answers
2k views

Squatting a day after Deadlift

In my Push Pull Leg Split, I'll be doing Deadlift on Pull day and next day, i.e leg day, I'll be doing Squats. Is there any problem doing this? Will you get any injury due to both have a great presure ...
2
votes
0answers
56 views

Should I Alternate My PPL Workout To Avoid Adaptation? [closed]

I've been doing PPL / Rest(yoga) / PPL 6 days a week for the last 2 months. I absolutely love this program and I made a lot progress during it. My question is should I start alternating my reps/sets ...
0
votes
0answers
31 views

how to do splits (Spagkato) as a beginner [duplicate]

The truth is I want to manage splits (spagkato in Greek). At my age of twenty, can this be achieved? What should I do to achieve this? My legs aren't as open as they were at age ten, when I could do ...
1
vote
1answer
142 views

If I could do a split as an adolescent, can I relearn to do a split now?

When I was in middle school, I could do full side and front splits. I even occasionally did at school the party trick of setting one foot on each chair and controlling my descent into a full split as ...
1
vote
0answers
36 views

warming up to increase splits

I'm working currently on increasing flexibility in my adductors (specifically the left leg, since it is stiffer than my right), and eventually would like to be able to do a full side split. Should I ...
2
votes
1answer
257 views

2-day split with weak grip: vertical/horizontal or push/pull?

I have been doing a full-body workout for five months now. The main pull exercise was the inverted row. I have been lowering the Smith bar since I started five months ago. Currently I am "lifting" 66%...
4
votes
2answers
288 views

Which muscles to train and how for horizontal oversplit?

I have become extremely flexible within two months after changing my squats going totally down with slow negatives/aggressive up-down, it has improved my vertical split massively. Side oversplit looks ...
1
vote
1answer
111 views

one day - left arm, next day - right arm

Is it ok to train only one arm in this day and then next day the other arm. I am asking because now I am training left and right biceps for example in the same day and feel rather tired in the end ...
7
votes
2answers
16k views

Should I do my deadlifts on leg day or on back day?

The way my workout is split is as follows: I do legs on Sundays which includes squats followed by deadlifts and then leg presses. On Mondays I do bi's and back. I do lat pulldowns, seated cable rows, ...
4
votes
1answer
11k views

Doing splits for fat people

I am 1.78 metres tall, weighs 125 kg(last I checked) and had a gut size of 46'. Is it possible at all for me to do the splits, and if yes, are there any good methods/advices for me on how to do the ...