High volume/highfrequecy advance Arnold split caused an energy crash/fatigue and muscle/joint sourness

[kendraw]

Been properly doing Arnold"s chest/back and shoulder/arms split since 2 weeks 6days a week, 3hr 15min each session

And I haven't eat anything after saturday lunch until this Monday morning

Today my energy crashed brutally I had to leave today shoulder/arm session with just shoulders workout

I have difficulty sleeping at night, and when I do I wake up randomly with souring arms muscle pain, especially elbow/bicep/tricep
I have to actually keep my arms straight at night so that I can catch a sleep

I am now lifting less then I was doing a week ago, failing sooner on benchpress
And lacking the energy to try harder

I been doing mix excercise for 2months previously
Then bro split for another two months

And now started arnold split this month

I follow this for shoulder/arms

Bb clean and press
5sets 20,15,12,12,8reps
7.5kg to 15kg each side

Standing bb shoulder press
5set 20,15,15,12,8
10kg to 17.5kg each side

Seated behind the neck press
5sets, 30,20,15,12,8
10kg to 20kg each side

Arnold press seated
5set 20,20,15,12,8reps
12.5kg db to 20kgdb

Standing db shoulder press
4set, 20,15,12,8-12
10kg db to 20kg

Standing lateral side raise
4set, 20,15,12,8
7.5kg db to 10kg/12.5kg

Alt db front raise(Arnold's style)
3set 15reps each
7.5kg db to 12.5kg db

Barbel upright rows
10kg -15kg each rows
5set 20,15,12reps

Seated bent over rear delt flys
4sets 15,12,12,8
7.5kg db to 10kg

And machine shoulder press at last
4set 20,15,12,8
2plates to 5plates

Now add arms bicep/triceps on top of this
Standing straight bb curls
7.5kg each side to 12.5kg

Close grip flat bb bench press
5set 20,20,15,12,8
12.5kg each side to 22.5kg

Seated incline db curls
7.5kg db to 12.5kg
4set 15,12,12,8

Tricep straight bar cable push down
5plates to 8plates
15,12,12,8 reps

Preacher curl
20,15,15,12,8
2plates to 4/5plates

Lying ez barbell tricep extension (skull crusher) taking bb always down behind head
7.5kg to 12.5kg weight each side
4set
15,12,12,8

Standing alt db curl
7.5kg to 12.5
30,24,24,20,12

Standing one arm tricep extension
20,15,12,8-10
5kg to 10kg weights

Concentration curl both seated and standing
20,15,12,8
5kg to 10kg

Machine tricep dips
Almost full stack, (leaving only 2plates)
3set 20reps

Total 20 excercise

I think I need this high volume and high intensity training to build muscle and loose weight as a skinny-fat South Asian plus more frequency to build form

My elbow especially and shoulder and lower back has given up
I tried conditioning with treadmill and pushup and dips today, but still barely completely shoulder workout today

Even though I am taking protein powder and creatine, and chicken/mutton/Buffalo meat diet almost every weeks

My body has given up from overtraining
, I felt like I need to punish myself so that I can loose bloat and build muscle definition but I am going negative now

Mentally motivated but physically can't no longer lift
Somewhat ego lifting is important to shock muscle growth but not overtraining

I also have auto immune disorder so that could also be a main contributer to energy crash

I want to match western level of average strength and not failing or starting with 10kg

If you wanna read my chest/back workout
Flat bb bench press
12.5kg, 15kg, 17.5kg, 20kg, 22.5kg
5set, 20,20,15,12,8

Incline bb bench press
10kg, 12.5kg, 15kg, 17.5kg, 20kg
20,20,15,12,8

Bent over rows
10kg to 15kg to 17.5kg
3set close grip
3set wide grip

Tbar row
25kg to 30kg to 35 to 40kg
20,20,15,12

Incline db press
12.5kg, 15kg, 15kg, 20kg
20,20,15,12

Seated cable pull v bar
5 to 7 plate
4sets 20,15,12,8

Flat bench db fly
10kg, 12.5kg, 12.5kg, 15kg
20,15,12,8

Lateral pull down
5-7plates
20-15-12, 8-12

Chest machine fly
6/7 plates
20-15rep 4sets

Straight arm pushdowns
5-7plates
20-15-12 rep 4set

Chest machine press
5-6plates
20-15-12 reps
4sets

Floor Seated v bar high cable pull
Almost full stackes
4times 20-15rep

Decline standing Cable fly or press
3-4 plates
20reps 3set

One arm db rows
12.5kg db to 20kg db
20-15rep 4set

Standing One arm cable pull
3-4plates
3set 15-12 rep

Overhead db pull overs
3set 20-15rep
15kg to 20kg db

One arm seated cable pull
20rep
4-6plates , 4set

These two are occasional
Decline bench press barbel
12.5kg to 17.5kg
3set 20-15 rep

Deadlift
17.5kg to 32.5kg
20-15 rep
5 times

 

[autocad]

@kendraw "Somewhat ego training is important to shock muscle growth" wtf does this even mean

You don't need shock anything

 

[prestonz]

@autocad Take an EMP and fire it at your body before you lift

 

[sandy67]

@prestonz You don’t take a hit from your defibrillators before each set?

 

[prestonz]

@sandy67 Too little shock

 

[jeanada]

@autocad OP needs to stop watching Arnold videos

 

[kendraw]

@autocad You haven't seen sam sulek training to failure?

 

[autocad]

@kendraw I watch useful videos done by scientists or based on science, basically renaissance periodization, Jeff nippard, Meno henselman, revive stronger

Probably you should stop watching big guys full steroids.

 

[kendraw]

@autocad But sam sulek said start ego lifting

 

[mysteriousperson]

@kendraw Absolutely works too! Ego lifting is seriously a viable way to gain insane mass. Just don’t forget the main ingredient: Tren.

If you like this style though I would recommend John Meadows. Gamma Bomb is intense but you need to make sure your fundamentals are down and your following the program as prescribed.

 

[mike230]

@mysteriousperson I think OP missed the part where Sam tells people specifically not to train like him. Sam figured out what worked for him and had been training since he was an early teen. Besides all the steroids, he does long length partials with heavy ass weight because he enjoys it.

My ass isn't an early 20s, naturally athletic steroid user, so I can't recover from shit like that. I still with full ROM and 7-20 reps. OP should too.

 

[autocad]

@kendraw Ok troll

 

[gaz54au]

@kendraw My mind is blown. TWENTY exercises, 4-5sets each!?!?!. Surely this is a shitpost. If it somehow is not, then go follow a real program.
You can find some in the subreddits sidebar, or anywhere else on the internet really. It's like you wrote a program designed to ruin you.

 

[kendraw]

@gaz54au I used to break this Arnold routine in 4days bro splits
Chest
Back
Arms
Shoulders

But as soon as I converted into proper 6days a week routine for two weeks my energy crashed today
Even if you follow basic arnold version
Both clean and press with 20/30 reps and power press takes all the energy and add barbel curl on the same day,

And also very difficult to do deadlift and tbar rows and both incline and flat bb bench press in same session

Deadlift/tbar rows and incline bb bench press
And barbel curl and bb shoulder press takes all the energy

Very difficult to do rest of the 15 ex after them

 

[kendraw]

@gaz54au Skinny-fat South asians like me with endmorph to ectomorph bodytype need to follow bodybuilder training routine and diet to see the same gains as average Westerner
Plus india has banned beef and we have can only find hard rubbery water buffalo

This has been explained by bollywood actors"s personal trainers

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I am around 74kg at 5ft10/weak5ft11 height

 

[autocad]

@kendraw This post is f**** non sense

You are not a snow flake, having better or worse genetics you can only do what your body tolerates.

3h each session?? Wtf

Dude rethink your program asap

You don't need more than 1h very likely

 

[nillesson]

@autocad Right I do an hour tops on my longest days which is chest and I'm doing slightly above average amount of sets for being natural. 3 hrs, the biggest guys I know who take everything under the sun can't get near that. LOL

 

[fez]

@nillesson I could see a reasonable 3hr workout, if you’re taking unreasonably long rests lol

 

[kendraw]

@fez 30sec to 2min to max 5min rest between sets and excercise

 

[heartfire]

@kendraw “Endomorph ectomorph” is a bunch of influencer bullshit