i normally eat just one large meal a day that has around 1800 - 2200kcal and 100g of protein. and then a protein shake after a workout. are there any benefits for lifting id gain if i spread it throughout the day. i just find it easier than having to eat multiple times a day im not dieting or anything.
ive heard a 1:3 ratio of time working out to rest is good however no one times there sets as reps can fluctuate i want a nice recommendation. for a set rest that i can stick too. ive been doing 3 mins but co pilot says that can reduce gains slightly.
| Date | Set 1 | Set 2 | Set 3 | Set 4 | Heavy day | Notes |
|---|---|---|---|---|---|---|
| 2026‑05‑04 | 39kg — 10 reps, 0 RIR | 39kg — 8 reps, 0 RIR | 38kg — 8 reps, 0 RIR | 38kg — 8 reps, 0 RIR | — | — |
| 2026‑05‑07 | 40.5kg — 8 reps, 0 RIR | 39.5kg — 9 reps, 0 RIR | 39kg — 6 reps, 0 RIR | 38kg — 6 reps, 0 RIR | — | — |
| 2026‑05‑09 | 40.5kg — 10 reps, 0 RIR | 39kg — 8 reps, 0 RIR | 37kg — 8 reps, 0 RIR | 35.5kg — 7 reps, 0 RIR | — | — |
| 2026‑05‑11 | 43kg — 3 reps | 40.5kg — 5 reps | 39kg — 5 reps | 37kg — 5 reps | yes | None |
| 2026‑05‑14 | 39kg — 8 reps, 2–3 RIR | 39kg — 8 reps, 1–2 RIR | 39kg — 8 reps, 0–1 RIR | 39kg — 7 reps, 0 RIR | no | sore before starting but went away after first set |
| 2026‑05‑16 | 39kg — 10 reps, 0 RIR | 39kg — 8 reps, 0 RIR | 39kg — 7 reps, 0 RIR | 39kg — 4 reps, 0 RIR | no | None |
ivs just started doing power hypertrophy split and always preferred doing failure on every set until i can get the top of a rep range on a single set. for example my rep range is 8-10, i go to failure on my first set until i can get 10 and then no matter what i don't go past 10 on a single set. i recently tried with 1-3 rir going closer to failure near last sets and got a lot more total reps than what i normally do. ive only found one source that mentions how close to failure and it didn't give a rir just said go close to failure but not to failure. anyone got some good info on the split
incline bench - 4 sets
lateral raise - 4 sets
rear delt fly - 4 sets
skull crusher - 4 sets -sometimes replaced with single-arm dumbbell overhead tricep extension
bent over row - 4 sets
pullover or pullups - 4 sets
preacher curl 1 time a week and incline curl 1 time a week - 4 sets
shrugs - 4 sets
the last 2 are first time with split others provided for reference
| Date | Set 1 | Set 2 | Set 3 | Set 4 | Heavy | Notes |
|---|---|---|---|---|---|---|
| 2026-05-04 | 39kg × 10 | 39kg × 8 | 38kg × 8 | 38kg × 8 | — | — |
| 2026-05-07 | 40.5kg × 8 | 39.5kg × 9 | 39kg × 6 | 38kg × 6 | — | — |
| 2026-05-09 | 40.5kg × 10 | 39kg × 8 | 37kg × 8 | 35.5kg × 7 | — | — |
| 2026-05-11 | 43kg × 3 | 40.5kg × 5 | 39kg × 5 | 37kg × 5 | Yes | None |
| 2026-05-14 | 39kg × 8 (2–3 RIR) | 39kg × 8 (1–2 RIR) | 39kg × 8 (0–1 RIR) | 39kg × 7 (0 RIR) | No | Click |
thinking of trying a heavy day and volume day style workout. anyone have experience and how good are they.
i took it as soon as i started lifting so cant really compare performance. i saw no size or weight change, would it be worth stopping taking it to see if i perform worse or just keep taking it as my friend said it only helped him with recovery and nothing else
DATE | SET 1 | SET 2 | SET 3 | SET 4
-----------------------------------------------------------------------------------------
2026-03-24 | 30kg – 13 reps | 30kg – 9 reps | 30kg – 9 reps | -
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2026-03-31 | 33kg – 10 reps | 33kg – 8 reps | 33kg – 7 reps | -
2026-04-06 | 33kg – 12 reps | 33kg – 8 reps | 33kg – 8 reps | -
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2026-04-11 | 34.5kg – 11 reps | 34.5kg – 9 reps | 34.5kg – 8 reps | -
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2026-04-14 | 36.5kg – 10 reps | 36.5kg – 8 reps | 34.5kg – 7 reps | -
2026-04-15 | 36.5kg – 11 reps | 36.5kg – 8 reps | 36.5kg – 8 reps | -
2026-04-17 | 36.5kg – 8 reps | 36.5kg – 8 reps | 36.5kg – 4 reps | -
2026-04-18 | 36.5kg – 10 reps | 36.5kg – 10 reps | 36.5kg – 7 reps | -
2026-04-21 | 36.5kg – 11 reps | 36.5kg – 9 reps | 36.5kg – 8 reps | 36.5kg – 6 reps
2026-04-24 | 36.5kg – 12 reps | 36.5kg – 9 reps | 36.5kg – 8 reps | 36.5kg – 7 reps
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2026-04-27 | 38kg – 8 reps | 38kg – 8 reps | 36.5kg – 8 reps | 36.5kg – 8 reps
2026-04-30 | 38kg – 10 reps | 38kg – 9 reps | 37kg – 8 reps | 37kg – 8 reps
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2026-05-04 | 39kg – 10 reps | 39kg – 8 reps | 38kg – 8 reps | 38kg – 8 reps
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2026-05-07 | 40.5kg – 8 reps | 39.5kg – 9 reps | 39kg – 6 reps | 38kg – 6 reps
2026-05-09 | 40.5kg – 10 reps | 39kg – 8 reps | 37kg – 8 reps | 35.5kg – 7 reps
-----------------------------------------------------------------------------------------
| Date | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 2026-04-21 | 36.5kg × 11 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 6 |
| 2026-04-24 | 36.5kg × 12 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 7 |
| 2026-04-27 | 38kg × 8 | 38kg × 8 | 36.5kg × 8 | 36.5kg × 8 |
| 2026-04-30 | 38kg × 10 | 38kg × 9 | 37kg × 8 | 37kg × 8 |
| 2026-05-04 | 39kg × 10 | 39kg × 8 | 38kg × 8 | 38kg × 8 |
cant lie ive been neglecting legs they aren't something im going to be focusing on but still need to hit them. my aim is 1 set per workout to failure between 10-15 reps
ive been doing push pull rest but i feel fresh enough to do my push work out on my rest day, is it ok to workout if feeling ok. i hate not working out
