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Harmony
Harmony g Kenton Liu
1 Post(s)
1 Post(s) Gender: Male Goal: Lose Fat Date Joined: May 5, 2017
Posted

Hey Scott et al,

I've been getting back into the gym again as I've put on quite the
relationship gut (45-50 lbs) haha. I used to workout quit a lot about 4 years ago and essentially stopped after dating my fiancée.

I just wanted to know what your opinion was on super setting push(pecs and shoulders) / pull (back) exercises together(day1). I have also been supersetting legs/abs (day2) and bis / tris with some cardio after (day3). That
is currently my 3 day split with a rest day as the day 4. I typically take a minute rest between sets and aim for a total of around 20-24 working sets per
workout.

Before I did a typical push/pull/leg split and it worked well but I figured I would try something new and this new workout I've been trying seems to be much more demanding. Almost like HIIT weightlifting. (If that is even a thing)

I have been watching a lot of videos and I have seen Arnold and a few other body builders talking about how they would ie: barbell rows then super set with benchpress.

As I am just beginning again, I would like to take advantage of "beginner gains" and gain muscle mass and lose weight. More importantly lose weight.

Thanks for taking the time to read this email and I hope to hear from you!

I'm currently 215lbs @5'11.5". Goal is 180 by the end of the year.

My strength is returning relatively quickly as I have been going to the gym regularly again for the last month. In that period I've lost about 5 lbs.

Current lifts:

Bench: 225x8

Deadlift: 315x8

ATG Squat: 225x8

Don't know my 1 rep maxes as I've never been inclined to try.

Could you please let me know what you think about the effectiveness of this type of workout? Thanks and sorry for the long post!

Kind Regards,

 

-K

 

TLDR;

I am supersetting; day1:push w/ pull, day2: legs w/ abs, day3: bis w/ tris (end with cardio). Typically 4 working sets of 8-12 per exercise with about 60 seconds rest between. 20-24 total working sets per muscle group per workout.

What is opinion on the effectiveness of this type of workout split? I go to gym 5-6 days a week and workouts tend to last around 1.5-2 hours.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Harmony

Hey Scott et al,

I've been getting back into the gym again as I've put on quite the
relationship gut (45-50 lbs) haha. I used to workout quit a lot about 4 years ago and essentially stopped after dating my fiancée.

I just wanted to know what your opinion was on super setting push(pecs and shoulders) / pull (back) exercises together(day1). I have also been supersetting legs/abs (day2) and bis / tris with some cardio after (day3). That
is currently my 3 day split with a rest day as the day 4. I typically take a minute rest between sets and aim for a total of around 20-24 working sets per
workout.

Before I did a typical push/pull/leg split and it worked well but I figured I would try something new and this new workout I've been trying seems to be much more demanding. Almost like HIIT weightlifting. (If that is even a thing)

I have been watching a lot of videos and I have seen Arnold and a few other body builders talking about how they would ie: barbell rows then super set with benchpress.

As I am just beginning again, I would like to take advantage of "beginner gains" and gain muscle mass and lose weight. More importantly lose weight.

Thanks for taking the time to read this email and I hope to hear from you!

I'm currently 215lbs @5'11.5". Goal is 180 by the end of the year.

My strength is returning relatively quickly as I have been going to the gym regularly again for the last month. In that period I've lost about 5 lbs.

Current lifts:

Bench: 225x8

Deadlift: 315x8

ATG Squat: 225x8

Don't know my 1 rep maxes as I've never been inclined to try.

Could you please let me know what you think about the effectiveness of this type of workout? Thanks and sorry for the long post!

Kind Regards,

 

-K

 

TLDR;

I am supersetting; day1:push w/ pull, day2: legs w/ abs, day3: bis w/ tris (end with cardio). Typically 4 working sets of 8-12 per exercise with about 60 seconds rest between. 20-24 total working sets per muscle group per workout.

What is opinion on the effectiveness of this type of workout split? I go to gym 5-6 days a week and workouts tend to last around 1.5-2 hours.

Hey @Harmony.

 

Doing a Push/Pull workout along with the other combinations you have works great. You can almost think of it as Upper, Lower and Arms. Sounds like your set range and total working sets is good, just make sure you divide it up well between the different muscle groups you are hitting each day.

 

The main thing for gaining muscle and losing fat is going to be your diet. Have you been to the @mealplan page to figure out what your daily calories and macros should be? Post them here if you need some help adjusting them with more focus on that fat loss like you mentioned :-)

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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