Training Plan - Input/Feedback Would Be Great

[khangles]

@theslice

I know that’s the most efficient way but not for me.

Well… as long as you know lel.

@theslice

My bench is 90kg

My squat is only 80

Pls tell me that’s for reps…

Bench could use some work too lel. Even for full natty dudes that’s kinda meh depending on how long you’ve been lifting. To be fair there’s different ways to progress but lifting more is simple and easy to keep track of / gauge progress with.

Past injuries are scary but at least with bone the body has incredible healing potential. Bone goes through a few weeks/months of healing but then enters the remodeling phase. Pretty much normal bone by this point, it responds to stimulus/loading and given the right environment nutrition wise adapts to become stronger or weaker. There is no good reason that bone cannot heal to be stronger than pre-fracture.

Will discuss more below but you’re gonna start Squatting first every push day and may as well scrap the split squats / lunges or whatever. Don’t max out randomly. Build.

Drop the weight and rep it out. Come back in and do an extra rep per set. Next time maybe add another set. This way you can force overload, progress and growth instead of waiting for it to happen.

Anecdotally at least AAS usage buffs up around the shoulder girdle without even lifting but isn’t nearly as helpful with your lower body. That’s why chicken legs seem to be everywhere these days.

@theslice

the workout plan

Don’t mean to be rude but this “plan” is just exercise selection at best i.e. meh. Like something a terrible online coach with distribute cookie cutter like to his clients to make a quick buck. Using Soviet Sports Supplements may make a poor program work well enough but doing a good program on gear is betterer.

Judging by your 90kg bench and 80kg squat (reps) maybe your training plans aren’t exactly world class so far…who knows tho maybe you deadlift 400kg.

This dude posted earlier in the week and some of the same stuff applies to you:

Program Insight, Advice Greatly Appreciated

[image] Hypertrophy and strength potentiate each other. Greater cross sectional area of muscle = greater potential force output. Increasing your numbers allows you to increase workload over time i.e. progressively overload, providing an environment conducive to hypertrophy. Usually it’s better to take a “if it ain’t broke don’t fuck around with it” approach. If something is working for you e.g. making gains in muscle and/or strength consistently then tinkering with it is a waste. When someth…

Some Thoughts:

• Do More Volume: Thems are called performance enhancing drugs for a reason. You have increased work capacity and recoverability so use it. e.g. 9 working sets/week for chest is barely anything. Start with sets of 3, next week sets of 4, then 5 and so on (or up the weight a bit). This way even if the weight stays the same the extra volume provides a growth stimulus. Growth potentiates strength. There’s your gains for years.

• Less Variation/More Frequency: Hard to get stronger and more skilled at a lift if you barely do it once a week. Attempting to cover all your bases with a variety of exercises is directly interfering with your ability to progress on individual exercises. e.g. if you want to prioritise flat bench for example do it both push days. Do this for a month or two to develop some real strength and skill in the lift and if you stall out then switch up it to incline for two months. The strength developed in the flat will carry over to the incline and in this way you progress long term.

• Choose an Existing Program: that orients well with your goals and is proven/well established. They take care of all the thinking and planning and you make gains. Ez. There are decent ones here on T Nation and all over the web.