freedomfighter732
New member
Recently I read this piece on low volume high frquency training and it resonated with me. Typically my compounds work up to 1-2 hard sets and then from there I dropset repeatedly (bench/row). For isolations I typically do myo-reps (minisets) after 1-2 hard sets to save time. I can easily spend 2h in the gym if I let it. But I'm trying my best to limit it to 1-1.5hr.
Can anyone recommend a low volume workout routine for Ramadan?
My typical day might look like this:
even the above is looking like too much volume. and i haven't really added in neck/traps. i also want to focus on neck/shoulders a bit more as i feel that would be more aesthetic and functional. my goal is to reduce extra volume and focus on fewer quality sets. maybe you guys can recommend a nice 4 day @sandys split? I have Bars, plates, single pulleys, ring dips but no Dumbbells (yet).
Can anyone recommend a low volume workout routine for Ramadan?
My typical day might look like this:
- 1hr (LISS) fasted cardio - this means literally walking, brisk walking or light jogging (zone 2 ~140bpm). either an hour or two after i wake up, or around 4-5pm when my brain just hits a roadblock
- 6.30pm break fast (literally)
- 8pm enough energy to workout
- 9/10pm eat again
- 1-2am eat last meal (greek yoghurt)
- 3 sets of squats - just the bar, starting at 10, to 20 reps (i train in a cold dark room, mostly to warm up lol but it has helped my Anterior pelvic tilt a LOT and re-trained my inactive glutes which was better than putting plates on as it excercabates lower back issues/APT)
- bar, then 2 hard sets of bench, followed by drop set (typically 2-3 rounds) then lastly I do pushups to failure (can get anything from 2 to 6 reps). before bench i warm up with 2 sets of tricep overhead extensions. i don't really count that part as growth as its 10-20reps but it stops my elbow from twinging on the bench.
- inner chest i literally just hold a plate between my arms as most of the time i don't have the energy to set up my home-rig cable machines on low for chest flyes
- bar, then 2 hard sets of rows, followed by 2-3 dropsets, i would follow with a final BW variation til failure but don't know any
- 2 hard sets of lu raises (shoulders), by this time I literally cannot raise my arms to do the BW variation lol
- bis/tris for a few rounds. for example today 2 hard sets of straight bicep curls then minisets until i couldn't get a 5th rep in the miniset. then double rope tricep extensions for 2 sets then minisets. i add in bar dips as i find triceps just more volume hungry.
even the above is looking like too much volume. and i haven't really added in neck/traps. i also want to focus on neck/shoulders a bit more as i feel that would be more aesthetic and functional. my goal is to reduce extra volume and focus on fewer quality sets. maybe you guys can recommend a nice 4 day @sandys split? I have Bars, plates, single pulleys, ring dips but no Dumbbells (yet).