Can spartan overcome unoptimal training?

The Emperor's Lounge
#1

Im having a bit of an issue and i think many others also probably experience this but i’v been trying to find a good workout routine to use in the gym but when i go online every one is recommending something different and saying other splits are trash [bro split,ppl,arnold split] (even though biggest guys in the gym are gym bros who bro split lol)

What if i have a training routine that is not even good maybe even bad/unoptimal would spartan still help to overcome the “bad/unoptimal” workout routine and push past plateus?

Im honestly tired of overthinking my workout routines

If your wondering what routine im referring to its the ravage routine by gvs maybe some might say its high volume or too much

#2

All these science gurus arguing over whats optimal or not has me thinking everything i do is me wasting my effort

#3

yeah I think it would help you with this.

2 Likes
#4

A lot of that is just them contrarian for marketing purposes.

Best bet is to just pick any one plan and commit to it for long enough to assess results.

I did Zone Diet for a while years ago to help with some blood sugar issues. Lots of people I know were all “That one doesn’t work! You need to do (fill in the blank) instead.”

3 Likes
#5

Don’t overthink it. As long as you have progressive overload and enough rest, you’re good to go.

PPL works. Bro split works. I even did a Mike Mezner inspired approach of 1 workout a week, 1 set per bodypart until absolute failure (unable to move at all). It all works.

The only unoptimal/bad workouts are those that injure you, or those that you don’t put enough effort in and thus are ineffective for your goals (such as not having enough intensity for muscle building goals or for cardio improvement).

And of course, those that conflict with other goals - such as bodybuilding conflicting with neidan.

12 Likes
#6

Because everyone got different genes and a different body.

There is no 1 superior split, you have to find which your body responds to the best.

It took me 10+ years of lifting before one dude put me onto german volume training and I ended up developing the best body I ever had in 3 years of doing that. I had a better body natty training GVT(plus diet and sleep were mega on point) than I did when doing random splits running test/tren.

I was bulkier on tren for sure but I was x1000 sexier natty GVT training.

1 Like
#7

Okay. So stop overthinking it, let me condense it all down for you in a post.

Bread and butter:

Bench
Lat pull down (over or underhand for more bicep)
Overhead press
Squat
Romanian Deadlifts (start light, no ego, master form.)

Best accessory/injury prevention:

Face pulls
Cable chest fly
Lu Raises (or lateral raise)
Glute Kick Backs
Calf raises (optional if you got tiny calves)

Now pair them up and split it between two days.

Monday:
Warm up cardio and stretch 10 min.

Face Pulls 3x 15-20
Lat pull down 3x 6-12

Glute Kick Backs 3x 15-20
Romanian Dead Lifts 3x 6-12

Lu Raises 3x 15-20
Overhead press 3x 6-12

Friday:
Warm up cardio and stretch 10 min

Cable Chest fly 3x 15-20
Bench (or incline) 3x 6-12

Glute Kick Backs 3x 15-20 (pre activate glutes and hips)
Squart 3x 6-12

Core 3x 6-20
Hanging leg raises or knee tucks
Or
Sit ups
Superman’s (for lower back)
Plank.

Notes: pick whatever core exercises you like. Feel free to add optional sets for biceps and triceps on either day.

Do cardio or sports 1x a week for balance.

There you go, there’s a bread and butter routine that will make you stronger, fitter, more athletic, and look better as long as you progressively over load.

You can use this for a while to build your foundation while you learn more about exercise science.

1 Like
#8

What if someone plateus for 5 months?

#9

1-2 weeks rest break, then evaluate your intensity. Most cases that’s plenty. From there, it’s sleep, diet, mobility and general health.

8 Likes
My Mental Software Updates
#10

Honestly, the only bad workout is a workout that isn’t meant for you or designed for yourself.

90% of workout plans won’t for everyone in my opinion.

All the splits work, you just need to create it based on you.

#11

This is the way

You’ll be surprised how strong you’ll feel when you come back at it @Judoka

1 Like
My Mental Software Updates
#12

even the old 5 by 5 workouts are great.

it’s only 5 workouts.Squats, deadlifts, bench, rows, and Overhead Press… 4 workout days a week. 3 workouts per day, 5 sets of 5 reps each movement.

Monday: Bench, Rows, Squats

Tuesday: OHP, Deadlifts, Accessory workout (you pick one, I go with farmer walks or kettlebell swings - it’s your accessory workout for the entire month/2.)

Friday: Monday’s Workout
Saturday: Tuesday’s workout

#13

I’m 43 and used spartan but now i’m only on LOS. I definitely have suboptimal training. I dont actually lift weights and appear more muscular. I only hit about 2-3 main workouts a week. Really impressed with my results. Daily i get light cardio and mobility. I also have a part time cleaning job.

#14

I initially made my own and refined it through years of trial and error. I still switch it up on some Arnold “shock the muscles” philosophy.

I personally stick to the exercises that I enjoy, find fun, look forward to actually doing, and see results with. When I leave the gym, I’m more energized than when I entered. Are my routines the most optimally perfected? Probably not. But I never felt like I wasted my time because I enjoy what I do and see good enough results.

Most important is that you’re seeing results. If you’ve been at a plateau for 5 months, then Spartan will help you for sure. Instead of just making a shitty training routine just magically work and begin providing outrageous strength and muscle gains, you’ll probably instead be subconsciously guided towards the exact routines, mentality, exercises, strategies, and micro-adjustments you need, to make the term “plateau” seem like a foreign joke.