As far as new routines/templates are concerned, you’ll get notified via my email newsletter if/when I publish a new routine (or any other article, tips, etc.). You only hit your chest once on a Push day? Hammer Curls workout 3 : 2 sets x 14 reps @ 10kg This heavier work helps you to maintain strength, which is the best way to also preserve muscle while in a caloric deficit. It’ll take some fiddling around over plenty of weeks to get the hang of this if you’ve never really modified your own programming successfully in a similar way.
Hello Alex.
If you find the workouts are taking too long, you can reduce volume by 1-2 sets on some of the exercises (ideally, you would do this on the less important exercises e.g. For example on a 5 day a week training routine : Day 1 : Push Day 2 : Pull Day3 : Legs Day 4 : Rest Day 5 : Push Day 6 : Pull Day 7 : Rest Day 8 : Legs Day 9 : Push. Be patient and smart – progress will come.
Don’t over complicate this. Volume will still be calculated properly, but it be with the understanding that it (volume) will be expressed in kg, since you’ll be entering weight as kg. Hi, I really like this routine and want to give it a try, my only concern is that the workouts are the same each time? It’s scientifically sound. Regarding your question about leaving more in the tank on the lighter sets — In my view, that’s the better strategy so that you are able to have enough energy and strength left so that you’re still capable of lifting the heavier loads once you do eventually work your way up to the top sets. Here’s some truth serum – when you’re a beginner, you don’t have “weak points”. Is your work physical? Hope that helps. Really appreciate your time and hope this is something that might be helpful if you decide to upload a new version too . You can safely ignore it. You do this by right clicking on any tab, then selecting “Unhide” from the menu…. Generally contain big, compound movements which give you the best bang for your buck in terms of strength and muscle size. Join 500,000+ newsletter subscribers!
For anyone else reading this who isn’t signed up, you can do so here: https://www.kingofthegym.com/myx8/. As such, you're training on a 5 day cycle (you hit each muscle once every 5 days). Learn how to build muscle, burn fat & stay motivated. So, how does this affect the programme? Play it by ear.
Intermediate and advanced trainee’s can usually more confidently guage how close they are to failure), If you want to take some sets to failure or near failure, then you may do so on the last set of your final exercise for that bodypart or at the end of your workout.
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