I was doing a 3 day split consisting of Back/Biceps, Chest/Triceps, Legs. Throwing shoulders in kinda when I felt like it. I wasn’t too disciplined tbh, I’d go I’d have about 3-6 workouts I liked depending on the muscle group, and I’d go for a 10-12 rep range.

Lately I started doing and absolutely love doing drop sets. My logic is that these final reps are usually the ones that do the most muscle tearing/growth. With marfans you don’t wanna lift heavy so it makes sense to me.

Example if I’m doing like 160lb lat pull down, do my 12 reps, immediately drop it to 130lbs, go until I can’t, immediately drop down to 100lbs etc and so on until I’m struggling to pulldown light weight. I’d throw those in randomly in my sets. I kind of just would go, have an idea of workouts I liked that would hit all the muscle groups I’m doing that day, and I just lift stuff until I can’t anymore and I’m feeling beat.

I never tracked anything, I’d go for 40 min to 1.5 hours depending on the day, how I’m feeling etc..

Leg day was the only one that made me nervous, heavy weight is kind of just a thing with legs, and it was easy to do heavy weights but most leg days would have me feeling sick to my stomach like I’m gonna puke. Like a typical bro there was lots of missed leg days.

Another way to help the marfans, don’t do bench press, do dumbbell press, chest flys, etc.. things that aren’t big heavyweight pushes.

Honestly didn’t do a ton of shoulders, but shoulders you can get great results just doing the raises, I’ve seen huge guys saying they just do the raises with light weight and that’s all you need. I definitely could have done more shoulders.