Saturday Sunday Wednesday is another option for folks who have both weekend days available. Make your gains on the weekend and Wednesday is kinda just maintenance/muscle memory. Especially if you work a really active job and Wednesday is after work.
@LairdRoss
Ай бұрын
Yeah that is another split as well - was going to cover that one later on
@wotdefookbruv
Ай бұрын
2-day split has been a Godsend for Dad's with a really busy schedule and young kids. Another good tip I can share is timing one's rest periods. People would be surprise how time efficient they will be at the gym when they do that
@LairdRoss
Ай бұрын
Yes that is very true. I set the stop watch on my phone
@KirkWeatherby
Ай бұрын
Thanks for all the information brother! Totally appreciate it! Keep getting after it! Stay strong!💪🏼
@LairdRoss
Ай бұрын
Thank you mate and will do
@ziggy_rampage
Ай бұрын
Your boys delts are bigger than mine! 😂
@LairdRoss
Ай бұрын
They love to train
@macca89doz
Ай бұрын
Those stone squats are a really impressive lift man especially that volume. I would be puffing hard doing that with a 20kg plate.
@LairdRoss
Ай бұрын
Yeah they really hit hard mate
@ronk5517
Ай бұрын
Thank you sir!Would you make any changes for older lifters(in my case over 60)?
@robertwegner9086
Ай бұрын
I’m 61, thinking the same thing!
@LairdRoss
Ай бұрын
Yes just a few as I also coach my dad who is almost 74. You will find that you will need more warm ups to get the CNS really running. Just keep the reps low when warming up and hit more warm up sets. 2 - 3 reps is fine when warming up. The main lifts - 2 quality working sets is enough and then do the assistant exercises. Recovery is slower. If you want to do 3 then go for it - just see how you feel.
@ronk5517
Ай бұрын
@@LairdRoss Thank you again sir!Possibly do a video with your dad?
@LairdRoss
Ай бұрын
@ronk5517 Yeah there is a possibility. I will get him to spot a back off set then. Just the weight is heavy if anything goes wrong
@PlutoTheGod
14 күн бұрын
Good video but you gotta work on not saying “you know” so much bro it was literally about 200 times
@LairdRoss
14 күн бұрын
Takes practice but I will get there
@AusOpenBodybuilding
Ай бұрын
Do you work in Construction How do you get your meals in? I eat 4 meals, snacks & 2 protein shakes for 5250 calories total at the moment & life sucks 😫
@LairdRoss
Ай бұрын
I sit at 4k calories. Smoko I have a meat pie and a coffee. Lunch I have 1lt high protein milk, 3 bananas and 4 muesli bars. Then when home a small meal and train. Dinner whatever the wife has cooked
@alexcuthers139
Ай бұрын
Can you show us your workout split for the week ? Sets/reps for each workout please
@zachgoestoeuro
Ай бұрын
Did you get this jacked by working out twice a week?
@LairdRoss
Ай бұрын
No mate, more like 4 times
@zachgoestoeuro
29 күн бұрын
@@LairdRoss assuming that you are hitting the same muscle group twice per the four times a week that a person is in the gym, how many sets per week per muscle group would you recommend for the first three years of serious lifting?
@user-iq4xq3dz4t
Ай бұрын
Sir, are you construction worker
@LairdRoss
Ай бұрын
I work in a related industry, fabrication
@lennard7152
Ай бұрын
Mate your physique is coming along good but you need to work more on your chest, it's very easy to see that you are a shoulder/traps dominant lifter so maybe just doing bench is not ideal for you. Find ways to really isolate your chest better, I suggest deep ring push ups or kettlebell push ups with a weighted vest, make sure to elevate your feet and pause at the bottom to get that deep deep stretch on your pecs. Cheers mate.
@LairdRoss
Ай бұрын
It really comes down to what is required for my sport but yes I need to throw the heavy flys and pec deck back in
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