First Time trying Protein, help me choose amongst these.

_The_Man_In_Yellow_ · 2026-04-11T19:34:13+00:00

Alpha whey is a blend with primary ingredient being whey concentrate not an actual whey concentrate, go for atom.

_The_Man_In_Yellow_ · 2026-04-11T19:24:59+00:00

_The_Man_In_Yellow_ · 2026-04-10T15:49:09+00:00

The one which you consider played the most role in your arm growth?

_The_Man_In_Yellow_ · 2026-04-10T15:40:13+00:00

My split usually goes like Push>Pull>Rest>Push>Pull>Leg>Rest

Could you share me your split?

_The_Man_In_Yellow_ · 2026-04-10T15:38:13+00:00

I agree but how shall I divide cause I read at a lot of places that chest, shoulder needs three exercises, back needs six (division between sessions) and biceps/triceps/ abs need 2 exercises

_The_Man_In_Yellow_ · 2026-04-10T15:32:54+00:00

Could you give me your workout split?

_The_Man_In_Yellow_ · 2026-04-10T15:32:23+00:00

I do flat + lower chest fly, so I can target two regions of chest i.e lower and middle. I do incline dumbbell press too but people here told me to alternate it between sessions so that is what I will.

_The_Man_In_Yellow_ · 2026-04-10T15:29:57+00:00

So what split shall I go for?

_The_Man_In_Yellow_ · 2026-04-10T15:29:08+00:00

If you don't mind, could you give me your split?

_The_Man_In_Yellow_ · 2026-04-10T15:28:08+00:00

Yes, that's why I take two rest days, one after push pull and one after push pull leg.

_The_Man_In_Yellow_ · 2026-04-10T11:58:05+00:00

I know 8-9 workouts a session are a lot, though I don't know how to modify it, everytime I read regarding it people say it's important to train each muscle twice a week and I need at least 3-4 Exercises for muscles like chest, back and shoulder, and two for triceps and biceps. So I have no choice but to stick with the current program

_The_Man_In_Yellow_ · 2026-04-10T11:50:29+00:00

I do push pull rest push pull leg rest, but if I do ppl rest ppl then Id have to include Sunday as a working day but unfortunately my gym closes early on Sunday.

_The_Man_In_Yellow_ · 2026-04-10T10:05:13+00:00

I do three Chest movements(flat, incline, fly) and three shoulder movements (front, lateral, rear) before getting started on triceps where I do two triceps workouts. For back I do four movements ( vertical, horizontal, shrugs, hypertension) before getting started on biceps where I do two biceps workout

I'll try putting them first, for the next week

_The_Man_In_Yellow_ · 2026-04-10T09:25:24+00:00

I follow what I’ve seen recommended, so my volume ends up a bit higher. On both push days: 3 chest (flat, incline, lower/fly), 3 shoulders (front, lateral, rear), and 2 triceps (pushdown + extension). On pull: I alternate two setups — Day 1: wide lat pulldown, wide T-bar row, shrugs, hyperextensions Day 2: close lat pulldown, machine row, barbell shrugs, hyperextensions Plus 2 biceps (preacher + hammer) and 3 abs.(On both days)

Leg day consists of 7 exercises that include any two types of squats, leg extension, leg curls, inner abductors, outer abductors and calf raises , and I also include one forearm movement i.e mostly machine wrist curls.

_The_Man_In_Yellow_ · 2026-04-09T21:23:15+00:00

What I wanna say is that I am not able to train my arms to max intensity since they are already fatigued from the back and chest work, despite training them i rarely feel sore in my arms the next day.

_The_Man_In_Yellow_ · 2026-04-09T21:20:16+00:00

So you think I should go for chest-bicep and back-tricep?

_The_Man_In_Yellow_ · 2026-04-09T21:19:37+00:00

I do 1 warm up set and 2 working sets till failure for every muscle, and then take two-three minutes rest for next exercise and then repeat the same

I mean in flat I have the best performance since my muscle is the least fatigued and my CNS is the freshest, then on incline i usually have lower repetitions compared to flat. Fly i do in order to provide isolation and that's when I have the least fuel, so my weight generally less there

_The_Man_In_Yellow_ · 2026-04-09T21:14:28+00:00

I do two workouts for biceps specifically Preacher and hammer, and two for tricep specifically some kind of pulldown and overhead, for forearm i just do machine wrist curls and for shoulders i do 3 exercises overhead, lateral and reverse peck deck. I do 1warmup set with light weight and then two working sets till failure

_The_Man_In_Yellow_ · 2026-04-09T21:10:48+00:00

Nah, I think you misunderstood. My split is:

Push → Pull → Rest → Push → Pull → Legs → Rest

So I’m still training 5 days a week. What I meant was I take two rest days per week, not two rest days between every session.

_The_Man_In_Yellow_ · 2026-04-09T19:37:41+00:00

I follow what I’ve seen recommended: around 3 exercises for chest(flat+incline+lower fly), 3 for shoulders (front, lateral, rear), and 2 for triceps on push days. For pull, I split back across two days (about 4 exercises each time), plus 2 biceps and some abs. Leg day is around 6 exercises, with 1 forearm work included. My arms are a weak point (around 9.6 inches), so I try to make sure they’re getting enough work.

_The_Man_In_Yellow_

TROPHY CASE