MTUT Method

maskedbrah

Share ko lang how i train:
Low Volume training ako at high frequency at MTUT Method

Low Volume - 1 warm up set 2 working set

High Frequency - I train a muscle group twice weekly atleast 48 hours ang rest period ng muscle na yun before i train uli ( Chest Mondays & Thursdays)

MTUT- Sa 2 working set ganito: 5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps.

Training split:
Monday - Chest/Triceps
Tuesday- Back/Biceps
Wednesday- Legs
Thursday - Chest/Shoulders
Friday- Arms
Saturday&Sunday- Rest or Cardio or Train my weak muscles (Depende sa mood)

Your thoughts?

19PreDaTor68

sr pde po pa elaborate ng program kung ilang exercise pero body part..plan kuna din kc mag palit ng training split..tnx.. saka bro gwa ka ng journal dun ka mag log..

maskedbrah

19PreDaTor68 wrote:

sr pde po pa elaborate ng program kung ilang exercise pero body part..plan kuna din kc mag palit ng training split..tnx.. saka bro gwa ka ng journal dun ka mag log..

Monday (Chest and Triceps)
>Incline BP 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
>Cable Crossovers 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
> Flat DB press + flies 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
> Dips 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
> Skull crushers 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
> Push downs 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)


Tuesday(Back/Biceps)
> Deadlifts 4 sets of 5 regular reps Heaviest na kaya mo
> Close grip pull down 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
> Wide Grip Pull up 3 sets to failure
> Cable Rows 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
> Barbell curls 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
> Suicide Grips hammer curls 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Wednesday (Legs)
Squats 4 sets x 5 heavy reps
Leg Press 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)
Quad extension(Or curl not sure) 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Hamstring curl 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Thursday (Chest/shoulders)
Flat DB 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Incline DB 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Arnold press + Rear Delts fly 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Upright rows 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Lateral raises + Alt front delts 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Friday(Arms)
Barbell curls + Skull Crushers 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

hammer curls + alt half curls 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

DB Skull Crushers + Alt DB SC 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Dumbell Curls Lavado Style (Search nyo nalang) 1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)

Note:
-Yung exercises mayan got it from Jeff Seid's Channel inayos ko lang yung reps and sets
- Yung MTUT not necessary (1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)) ginagawa ko lang yan kasi 2 lang ang working sets ko

again your thoughts about my workout?

19PreDaTor68

ah ok i see kay jeff CLEN pala tong w.out na to haha lol

- Yung MTUT not necessary (1 warm up x 15, 2 working sets x 30(5 very slow reps, 10 regular reps, 5 very slow reps, 10 regular reps)) ginagawa ko lang yan kasi 2 lang ang working sets ko


x30 reps w0w i think its over kill for a natural athlete like me..IMHO

anyway salamat po sa pag share ng w.out mo

maskedbrah

Natural din ako bro haha