Rate the split I made and give improvements. I've been using the og .org split for a while and wanna change it up (7 Viewers)

[trenmademehateniggers]

The reason that I'm explaining everything is cuz I wanna give it to my friend who's new to the gym

 

[k0en]

Not to good if your goal is hypertrophy you have to understand how muscles grow and what grows them.

1 tip i can give is to workout every muscle group 2 times a week for maximum hypertrophy abs/obliques 3 times if you want.

You do not need more than 3 exercises per muscle group either unless it has a lot of different muscles in it like the back.

Keep primary 2 exercises per muscle group. You are usually doing the same 2 movements for all the exercises just in different ways which is junk volume (used in the fitness industry meaning, lifting weight and getting no benefit from it and just wasting time.)

 

[k0en]

Here is a simple article i wrote about it

https://medium.com/@koenlock24/the-process-of-hypertrophy-and-how-it-works-92f1aed857db

 

[k0en]

You also have to learn how to create workouts like what a messocycle is what muscle groups you want biggest or to target and how to stack them there is a lot that comes in to play and your workout is not really good at all.

Just constructive criticism

 

[k0en]

just learned all this a little over a month ago there is way more to it but that is a part of it i might sit down one day and explain it all on here i am still implementing what i learned

 

[trenmademehateniggers]

Not to good if your goal is hypertrophy you have to understand how muscles grow and what grows them.

1 tip i can give is to workout every muscle group 2 times a week for maximum hypertrophy abs/obliques 3 times if you want.

You do not need more than 3 exercises per muscle group either unless it has a lot of different muscles in it like the back.

Keep primary 2 exercises per muscle group. You are usually doing the same 2 movements for all the exercises just in different ways which is junk volume (used in the fitness industry meaning, lifting weight and getting no benefit from it and just wasting time.)

Hypertrophy is driven by hard sets near failure plus progressive overload over time — roughly on the order of 10–20 quality sets per muscle per week for most people. The number of distinct exercises is almost incidental. You could hit your target volume with 2 movements or 5; what matters is the sets land in the productive range close enough to failure and you're adding reps or load over weeks. "2–3 exercises per muscle" is a fine rough heuristic, but presenting a proxy as if it's the mechanism.

 

[trenmademehateniggers]

Not to good if your goal is hypertrophy you have to understand how muscles grow and what grows them.

1 tip i can give is to workout every muscle group 2 times a week for maximum hypertrophy abs/obliques 3 times if you want.

You do not need more than 3 exercises per muscle group either unless it has a lot of different muscles in it like the back.

Keep primary 2 exercises per muscle group. You are usually doing the same 2 movements for all the exercises just in different ways which is junk volume (used in the fitness industry meaning, lifting weight and getting no benefit from it and just wasting time.)

aslo one thing worth noting for your case specifically: your "abs/obliques 3×/week" tip runs directly against the narrow-waist goal im working toward — frequent direct oblique work is exactly the thing that thickens the waist. And applied to my shoulder program, ur "variations are junk" rule would tell you to stop doing lateral raises three ways, when that's actually a sound way to pile up side-delt volume with different resistance profiles. So beyond being partly wrong in theory, the advice it isn't tuned to the program

 

[k0en]

true but having multiple exercises and over 3 or 4 sets depending on the group is junk volume and a waste of time especially having to move to all the different machines

 

[trenmademehateniggers]

moving to different machines is like 5min added total. Also "junk volume." Junk volume doesn't mean "training a muscle through different movements." It means volume past the point of diminishing returns — extra sets that don't add stimulus, or sets taken too far from failure to count, or volume so high that fatigue outpaces recovery. Doing flat press and incline press, or DB and cable lateral raises, is not junk. Different exercises bias different regions and heads of a muscle (regional hypertrophy is real), and they have different resistance profiles — where in the range of motion the load is hardest. That variation is a feature, not wasted effort. He's taken a real concept and pointed it at the wrong target.

 

[k0en]

for side delts i have 4 exercises 4 times a week either once or twice every time which is

DB Lateral Raise (Super Rom) Incline DB Y Raise Jeff Nippard Lying Side Lat Raise DB Lat Raise Incline 40 Degree

Cables are REALLY effective also but i do not have a cable machine yet

 

[goyboy.hero]

The reason that I'm explaining everything is cuz I wanna give it to my friend who's new to the gym

Shoulder day? This is the worst split oat

 

[goyboy.hero]

for side delts i have 4 exercises 4 times a week either once or twice every time which is

DB Lateral Raise (Super Rom) Incline DB Y Raise Jeff Nippard Lying Side Lat Raise DB Lat Raise Incline 40 Degree

Cables are REALLY effective also but i do not have a cable machine yet

Side delts 4 times a week is atrocious and 16 sets of side delts per week is atrocious

 

[Mr. Oxytocin]

The reason that I'm explaining everything is cuz I wanna give it to my friend who's new to the gym

5 day a week split holy fatigue

 

[Mr. Oxytocin]

Also so much volume gez

 

[trenmademehateniggers]

Side delts 4 times a week is atrocious and 16 sets of side delts per week is atrocious

Most sets are just finisher sets

 

[trenmademehateniggers]

Shoulder day? This is the worst split oat

You've never seen that?

 

[goyboy.hero]

You've never seen that?

No dude that's awful