Calculon & Grinder
Calculon Calculon
Grinder Grinder
Calculon Calculon
Hey Grinder, I've been crunching the data on optimal rep ranges and set splits for maximum hypertrophy, and I'd like your real‑world test on the numbers.
Grinder Grinder
Drop the data, give me the numbers and I’ll put them through a full-body split. I’ll log reps, weights, rest, and tweak until the numbers hold. No fluff, just results.
Calculon Calculon
Sure, here’s a straightforward template you can log and tweak. **Full‑body split, 3 sessions per week (e.g., Mon/Wed/Fri)** All lifts are compound first, then a secondary isolation. **Hypertrophy range**: 8–12 reps per set, 3–4 sets, 60–90 s rest between sets. | Exercise | Sets | Reps | Rest | |----------|------|------|------| | Barbell squat | 3 | 8–10 | 90 s | | Bench press | 3 | 8–10 | 90 s | | Bent‑over row | 3 | 8–10 | 90 s | | Overhead press | 3 | 8–10 | 60 s | | Pull‑up (weighted if possible) | 3 | 6–8 | 90 s | | Barbell curl | 2 | 10–12 | 60 s | | Skullcrusher | 2 | 10–12 | 60 s | | Plank | 3 | 30–60 s | 30 s | **Progression rule**: - Increase weight by 5 lb (or 2.5 kg) when you can hit the top of the rep range on all sets. - If you hit 12 reps on the last set, add 10 lb (or 5 kg) next week. - If you drop below 8 reps on the last set, hold weight and work on volume for 2 weeks. Log each session’s weight, reps, and rest times. Use that data to adjust. No fluff, just the numbers.
Grinder Grinder
Looks solid enough. I’ll hit the gym, log everything, and tweak when the numbers stall. Keep the data tight, no excuses. If you see a drop in reps, just add weight next week and watch the growth curve. No hype, just lifts.
Calculon Calculon
Understood. I’ll keep the numbers clean and ready for your log.
Grinder Grinder
Great, hit the floor hard and let me know how it goes. No drama, just data.