Here's my current routine (only got dumbbells, pull up bar and a bench)

Workout A
2x4, 2x8 Shoulder Press
2x4, 2x8 Weighted Chin Ups
3x6 Goblet Squat
4x8 Bicep Curls

Workout B
2x4, 2x8 Bench Press
2x4, 2x8 One Handed Rows
3x6 Lunges
4x8 Skullcrushers

AxBxAxx
BxAxBxx

As you can see I work my legs 3 times a week. Should I increase the volume maybe or would that be a bad idea? Also, is there a difference if instead of 1 DB Goblet Squat I do 2 DB on my shoulders Front Squat? Generally I'm pretty satisfied with everything, but I'm still trying to figure out the legs part in this routine, so halp pls

A (heavier):
btn press 5x3
squat 5x3
curls 3x6

B (lighter):
Bench 3x5
muscle snatch 3x5
power cleans 3x5

A2 (lighter):
btn press 3x5
squat 3x5 (narrower stance, bit of a pause)
curls 2x10

B2 (heavier)
Bench 5x3
snatch high pulls 5x2
power cleans 5x2

all sets ramping. every 4th week deload by either cutting weight or volume by 33%

Why is SS, Reg Parks and GLSP better than SL 5x5 and ICF?

>>37774113
forgot to mention, ABxA2xB2x. also some light hanging leg raises 2 days a week.

Pls r8, I know it's bad that's why I need help

A
Bench press 5x5
Incline Bench 5x5
Curls 5x10
Shrugs 5x10
Deadlifts 5x1

B
Pulls ups 5x10
Chin ups 5x10
Dips 5x10
Bent over shrugs 5x10
Barbell rows 5x5

C
Cable rows 5x10
Face pulls 5x10
Tricep pull downs 5x10
Cable internal and external rotation 5x10
Lateral raise 5x10

xAxCxAB

I know it's not very good but because of injuries I can't train legs or shoulders super hard so no OHP or squats and the like. With that if anyone has any advice I'd really appreciate it

>>37774467
>Bench & Incline Bench
choose one
>Deadlifts as last exercise
Nope.
>Shrugs
you don't need that kind of isolation as a noob
>Pull Ups & Chin Ups
I'd prolly just do one of them
>Shrugs again
nope.
Put rows right after your pull ups and leave the dips for later imo.
C is A FUCKING MESS
Have you tried lunges or just not going atg squats? I dunno man your routine is pretty shit, I'd prolly get one from the sticky.

This is my routine. It has a great variation with focus on the important muscles.

Workout A
Bicep Curls 2x20
Barbell curls 2x20
Preacher curls 2x20
Dumbbell curls 2x20

Workout B
Bent-over curls 2x20
One Handed curls 2x20
Power curls 2x20
Snatch high curls 2x20
Tricep pull downs 2x20

What do you guys think?

>>37774564
I'd put some tricep exercises like skull crushers on Workout A, then do ABABABABABABABAB for 8 hour arms workout, right babe?

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>>37773715
Ok so please help me with this. What do you think about this workout for a beginner?

So we start with SS as a base so we have:
A
Squat 3x5
Bench 3x5
Deadlift 1x5

B
Squat 3x5
Le Press™ 3x5
Deadlift / Power Clean 5x3

and then we add
C
Seated Calf Raise
Standing Calf Raise
Barbell/Power Shrug
Preacher Curl
Wrist Curl

and then I'd do something like
ACBCAxx BCACBxx

I'm interested in developing forearms, calves, triceps, delts, traps, in that order.

also I need help on the number of reps/sets for workout C.

Any help and suggestions deeply appreciated.

>>37774123
pt 1.

If you want the detailed answer you need to research how fitness, performance and fatigue works. Fitness at any given point is just your peak performance minus your fatigue. The more your fatigue you have, the more performance drops, and as a result your fitness levels. Performance and fatigue goes up and down each training day, and each rest day. After a training day, performance decreases and fatigue increases and on rest days performance increases and fatigue decreases. But if you can't handle your fatigue and it never decreases due to poor nutrtion, rest, or too much volume, it will become greater than your performance, which in turn weakens it and as a result your fitness levels (usually temporarily but this varies). So we always need to keep fatigue down (below performance) if we want to keep increasing our fitness levels (top peaks of our performance). As you train more & more you become more adapt in handling fatigue, i.e. your fatigue restistance goes up, but so does the required minimum stimuli for muscle growth, so you need more volume/frequency/intensity to grow, but you can handle it.

>>37774590
Nah, my friend told me isolation exercises like that are worthless. That's why I don't do skull crushers in my routine.

>>37774620
pt 2.

Takeaways: If your volume is too high compared to your fatigue resistance, your fatigue levels will surpass your performance levels, resulting in a decrease in performance and therefore fitness levels (i.e. your overall athleticisim) causing you to be in a overtrained state. The longer the fatigue is unmanaged, the longer it will take to recover to your previous fitness levels you were at before the decrease started.

How we solve this as a beginner:
You only start with the MINIMUM amount of volume required for you to grow, which isn't very high when you're a novice. Your ability to handle fatigue hasn't developed at all so we need to be careful with our exercise, intensity, volume and frequency choices. Our performance will increase linearly, and as a result our fitness levels, and our fatigue is always managed and never gets out of hand. When we stall as a beginner it's either because the fatigue got way too high, or we have exhausted our novice gains. Deloading 10% as per many routines recommendations, we reduce our fatigue so our performance levels can stabilize and start to increase again. When this doesn't work we know we are done with the novice program. We simply need more volume, but now we can handle it because your fatigue resistance has increased. But we only add the MINIMUM volume again to stimulate muscle growth.

tl;dr SL (at least in the beginning, can probably switch as a medium-late novice) and ICF has too much volume

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>>37774630

pt.3

Added graph to explain what happens when you become overtrained.

>>37774563
All helpful. I've looked at the sticky and most good routines involve squatting/ohp since they're good compound movements. Problem is can't do them so I just throw in exercises my friends recommended. I do cycling for legs but that's all I can do. The C day is pretty much just light shoulder/back stuff because of my shoulder. Either way thanks for the advice. I'll try to rework stuff

what do you think of the stronglifts advanced 5x5?

>>37774654
>>37774630
>>37774620
How can I tell when I'm a medium late novice then? 3 months?

>>37774676
>>37774563

Here's my first revision from taking that advice

A
Deadlifts 5x1
Bench press 5x5
Curls 5x10
Tricep pull downs 5x10
Lateral raise 5x10

B

Pulls ups 5x10/Chin ups 5x10
Barbell rows 5x5/Cable rows 5x10
Bent over shrugs 5x10
Dips 5x10
Face pulls 5x10

xAxBxAB

Cleaned it up a lot more, though I'm actually supposed to do low weight bent over shrugs for my shoulders as part of physio so I have to work that in their.

>>37774763

It's very hard to say and it differs from person to person and has to do with a lot variables. One really need to watch you train and see how you perform and how taxing each training session is to be able to judge where exactly you are. It's much easier to say "do a good novice program" instead like SS or GSLP which you can't really fuck up. You seem very eager to jump on isolation and accessory movements but don't be. Anything you do as a novice will stimulate growth and you'll get plenty of it in the intermediate stage. Doing ICF and SL (to some extent) will just delay you since you will have to deload more often to be able to progress. You will obviously develop fatigue resistance on these programs which let you progress and end up in the same place as SS would've gotten you, albeit much slower.

ICF may look like this (don't think of this as training sessions but more of phases in your program):
Progressive Overload -> Progressive Overload -> Progressive Overload -> Deload -> Progressive Overload -> Deload -> Stall -> Deload -> Progressive Overload -> Finished

And SS might look like this:
Progressive Overload -> Progressive Overload -> Progessive Overload -> Progressive Overload -> Deload -> Progressive Overload -> Deload -> Finished


Same endpoint, same results (slight difference with exercise selection, i recommend GSLP so there's a bit less focus on squats), but way longer to get there because you needed to build up your fatigue resistance to even make progress. On SS the only program is novice gains running out and maybe a slight fatigue problems every now and then, but way less than ICF.

>>37774563
>>Bench & Incline Bench
>choose one

why? I'm doing Bench, Incline Bench, Decline Bench & Dips (+biceps isolations in between) on chest day. Is this retarded? I'm making decent noobgains and I can increase weight or reps nearly on every workout.

What's your opinion on a Chest, Back, Shoulders, Legs, Rest routine anyways?
Should I convert to PPL or is it fine as long as I feel comfortable?

>>37774858

problem* not program.

In the end all linear progression programs work and will give you the same results, the only difference is efficiency, how long it will take you. So when you stall on ICF and SL multiple times, don't make a thread and complain about it even though you're doing everything right. It's the path you've chosen and if you enjoy deloading more than progressing just because you were greedy and wanted more volume; go for it bud.

I gotta cut. Give me some 3-4 days a week intermediate routine. Shouldnt have oly lifts and pull ups/dips. Should have squat dead bench ohp row shrugs some arm work and some accessories for chest and shoulders cause that's where I lack. Dont make it too hard.

Also how can I make it work with having 2.5 kg plates as smallest in gym. I can't just increment 5 kg in ohp or bench since 1 im cutting 2 i suck at them. Maybe increase reps or smth idk if theres such a program.

>>37774620
>>37774630
>>37774858
>>37774891
>I've just read practical programming for the first time
holy fuck what a long ass winded way to say the volume is too high for novices.

Candito LP
>mon
Volume lower
>tues
Volume upper
>thurs
Heavy lower
>sat
Heavy upper

Y/N?

I'm stuck in a place for a month where I only have access to a shitty gym that doesn't even have a leg press.
Now I'm not really strong, but I've made solid progress on Greyskull.
Stats:
>60kg x 5 bench
>75kg x 3 squat
>95kg x 3 deadlift
>44kg x 5 ohp

5' 7" 70kg

Now this place I'm at only has
A pec fly machine
A smith machine
A leg curl machine
A leg extension machine
Assisted chin/dip machine
A lat pulldown machine

I also have access to dumbells that go up to 45lbs.

How can I get a decent workout and keep whatever little gains I've made, for this month?

I can't just go to a different gym because over here they have yearly memberships only and I'll be gone in a month.

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>>37773715
I'm running a modified Greyskull LP AxBxAxx routine.

Workout A:
- Bench/The Press (alternating) 2x5, 1xF
- DB Rows 2x5, 1xF
- Squats 2x5, 1xF
- Lateral Raises/Dips (alternating) 3x8-12
- Supinating Curls 3x8-12
- Dragon Flag Progression

Workout B
- Bench/The Press (alternating) 2x5, 1xF
- Weighted Chinups 2x5, 1xF
- Deadlift 2x5, 1xF
- Lateral Raises/Dips (alternating) 3x8-12
- Face Pulls 3x8-12

I'm fucking hating chins and dips though so I might sub for something else. Can hardly do bodyweight on them and it's not a good workout.

>>37775290

Yet you always have the arguments like "oh i can handle the volume", "more volume more growth", "you will learn to handle it if you power through it", "ss has too little volume" etc etc.

Understanding WHY is better than just following arbitrary statements like "volume is too high".

>>37775484
but your explanation was exactly the same thing - people who think they can handle the volume aren't gonna suddenly agree because you said "fatigue management"

>>37775677

So no amount of detailed explanation will ever sway someones opinion of a subject? What's the point of discussing anything at all if that's the case? Why explain anything if a simple one sentence explanation is equal to long detailed one?

How does /fit/ feel about HST routines? They seem a bit easy to fuck up, anyone tried one?

>>37773715
Ok trappu-chanu

I have.... An unusual request for a routine.

First ofly, i have done did T-rexed myself. Still gonna do squat and dead and hip thrust, just not really gonna program them in, as lower body progressive overload and/or strength is no longer a concern.

Still gonna do them, might still make gains, just gonna lift like a total bro with no programming for lower body, flying by the seat of my pants.

Also, literally the only lift i really give a shit about is ohp.

Is there an ohp-specific routine with no lower body programming?

Or with lower body programming i can disregard from time to time?

>>37775747
the point is that the explanation doesn't really explain anything past the point of "its too much", and going into an essay to answer a simple question doesn't accomplish anything.

the difference between
>SL is more volume than necessary for a novice
is no more/less insightful than
>SL is more volume than necessary for a novice because of possible fatigue accumulation

and someone who thinks
>oh i can handle the volume
isn't gonna change their mind.

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Alright, so I'm a fat faggot who's cutting.
I have some adjustable dumbbells that I will train with until I max them out. Complete beginner, what rep range do you suggest if I'm lifting 3x a week?

My lifts suck right now after two months of lifting, but I'm slowly getting better. I weight 172 and am 5'10 male, should I start trying to cut? I'm apparently pretty close to overweight according to BMI, but I don't look fat, although I am a bit pudgy for my personal tastes.

My current shitty routine:

A Workout:
Bench 120 lbs 5x5
Squat 165 lbs 5x5

B Workout:

OHP 85 5x5
DL 195 1x5

Every Day:
Pullups bodyweight 5x6, varying grips

I had a shoulder thing going on that just got fixed that has hampered my lifting pretty bad, but shouldn't be an issue anymore.

Kinda want to cut to look good, but I feel like it's too early. Part of me is tempted to go into fuckit mode and bulk my way over the overweight line and deal with it later, while increasing my lifts. Which would be more appropriate?

>>37775424
pls respond

>>37775424
Just do greyskull but with all the bb lifts in a smith machine - it's obviously not ideal but you gotta do with what you have and a smith machine will do you fine for just a month.

you can add accessories likes alternating the db variation of the press you're not doing that day so you still get experience with free weights, i.e.

A
Smith Machine BP 3x5
DB OHP 3-4x6-10

B
Smith Machine OHP 3x5
DB BP 3-4x6-10

Same with squat, if you want you can alternate between free weight db squats/split squats if the weight is too light (either in the rack position of held at your side) and the smith machine version

>>37775894
Your too weak to have to bulk just cut

>>37776546

Thanks, makes sense

Been doing some 3 day TM on a cut(my second cut couldnt just ss or sl am not a beginner) which worked for a while but is not working anymore. Give me some 3-4 day a week routine that focuses on aesthetics till I can bulk again. It should have the main lifts but nothing like PRs and shit like that probably just high reps and shiit.

>>37775353
pls respond

>>37775428
are you actually going to failure or doing AMRAP, which means stopping on the last rep before failing? i don't know if i'd want to do DLs to failure personally

>>37775894
if you overbulk you'll just spend that much longer cutting in the future. suck it up and do a controlled, slow cut. also, good for you on the pullups, but start adding weight, man. that's a lot of volume at bodyweight. and get some dips in, too. they'll help you with your bench

Whats a good routine to get your bench and ohp up?

Hows this

3x5 bench
5x5 ohp 90%
?

3x5 squat
1x5 deadlift
5x3 powerclean

3x5 ohp
3x5 bench
2x5 spoto bench

Maybe more accessories?

>>37777536

Thanks, I'm intending to add weight in the future, but I'm not sure when to do it. Current plan is to work up to 5x8 pullups, then start adding weight. How does that sound?

Also, is it worth switching to skim milk on a cut? I'm not sure if the tradeoffs are worth it

>>37777536

Also, I'm not sure how to think about the pullups. 5x6 sounds like a lot of volume, but doesn't feel like it because each set is a different grip, and it feels like each set is working a pretty distinct set of muscles. I could be wrong though.

Should I treat the 5 sets as one generic exercise, even though they all feel different?

>>37773715
r8 my routine
10x3 bench
10x3 inclined bench
8x3 over the head bench
15x3 lat pull down
15x3 tricep pull down
10x3 cable row
10x3 barbell curls
10x3 ab leg raises
i usually walk for a mile afterwards.

>>37777966
fake and gay

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Daily reminder: >>37777777

A
8x3 bench
8x3 tricep cable pulldowns / skullcrushers
8x3 curls

B
8x3 squat
8x3 cable pulls or what ever for your back.
8x3 OHP

ABxABxx thoughts?
usually if i get full 8x3 i throw in a 4th set and see how far i can go if i get at least 5 or 4 reps in i go 5 LBS up on weight.
pls respond

What's the lifespan of SS5x5? At what point would you be no longer considered a novice and want to move on to different routines?

>>37774612
g-guys? ;_;

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>>37773715
why does rippletits add chinups as opposed to pullups in SS?

what's the benefits of chinups over pullups? can I do pullups on the other day, or will that fuck everything up?

>>37778865
Chins hit bicep, and are the only bicep training you will do (or need).

Also they have slightly higher emg rating for lats, and slightly less for lower trapezius.
Pull ups are better for forearms, but imo just follow your 1x5 deadlifts with single arm deadlift (i do a heavy double per side). This helps for grip training and forearm size

>>37778436
When you can no longer progress linearly, and deloads wont help.

Assuming proper rest and nutrition and such

>>37778941
Oh yeah, forgot the most important point.

Pull ups are mechanically disadvantageous compared to chin ups, so for adding weight, chin ups is better for progression

>>37778941
do you even lift

>>37778865
do both
/thread

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When it says 5x5 80-90% is it off my 1RM or my 5RM?

>>37773715
Is this a good routine for a beginner?
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

A – Back/Biceps/Shoulders (Pull)
Bent Over Rows 5x5
Lat Pulldowns 3x10
Hyperextensions 3x10
Barbell Curls 3x10
Preacher Curls 3x10
Lateral Raises 3x10
Shrugs 3x10
Pullups 3xF

B – Chest/Triceps/Shoulders (Push)
Bench Press 5x5
Overhead Press 5x5
Incline Dumbbell Press 4x10
Pushdowns 4x10
Incline Flies 3x10
Lateral Raises 3x10
Dips 3xF

C – Legs
Squats 5x5
Romanian Deadlifts 3x10
Lunges 3x10
Leg Press 3x10
Leg Curls 3x10
Leg Extensions 3xF

ACxBCxx

Thoughts? What should I change

>>37778410
>usually if i get full 8x3 i throw in a 4th set
Most people use (sets)x(reps), so it took me a while to understand what the fuck you were trying to say. Anyway, just run GSLP.

>>37777489
My bad, I'm doing AMRAP on the last set. Of the top of my head I didn't think there was a difference, but now that I think about it there obviously is.

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Is trappy's push/pull split enough for aesthetics?

You're hitting every muscle group twice a week; however, I recall reading somewhere that for a novice (as myself) the best idea would be to complete 8 to 12 SETS per muscle group per session. How much merit does that hold?

Does anyone have any experience doing something similar to this routine?

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I'm doing Texas Method, I added curls/tricep extensions on monday with some situps (An article Rippetoe wrote recommended keeping assistance to Mondays)

My deadlifts are suffering and I think it's my grip strength, what can I do to improve it? I was thinking of throwing some dead hangs or farmer's carries in somewhere.

Would it make more sense to do the assistance work at the end of the workout on Friday?

ABCABCx

A - Chest/Bi's Day 1:
>Pushups
>DB Press
>DB Fly
>Barbell curl
>Hammer curl
>Reverse grip barbell curl
>DB curl

B - Legs/Tris Day 1:
>Squat
>Leg curl
>Leg extension
>Calf Press
>Tricep Cable pulldown
>Skullcrushers
>Lying Tricep Press
>Seated Barbell extension

C - Back/Shoulders Day 1:
>Pull Up
>Lat Pulldown
>Seated Row
>Barbell Shrug
>Upright Row
>DB shoulder press
>DB raises
>Lateral raise

A - Chest/Bi's Day 2:
>Push Ups
>Bench Press
>Chest Dips
>Chest Press
>Concentration Curl
>Cable Curl
>Barbell Curl
>Reverse Grip Barbell Curl

B - Legs/Triceps Day 2:
>Deadlift
>Leg Press
>Lunges
>Calf Press
>Tricep Press
>Overhead DB Extension
>Tricep Cable Pulldown
>DB kickback

C - Back/Shoulders Day 2:
>DB Row
>DB Shrugs
>Bent Over Barbell Row
>Close Grip Pulldown
>DB Shoulder Press
>Lateral Raise
>Military Press
>Barbell Front Raise

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>>37775821
Pls respawn

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Just started gym this week but have had good fitness from surfing and would regularly do concentration curls at home @15kg 6x10 and weighted pushups
@ 182cm 75kg

anywho, looking for Gainz (well, bulk and tone preferably) looking to do it within 3 months, what's good routine /fit/ ????

>>37781866
>My deadlifts are suffering and I think it's my grip strength, what can I do to improve it
It's not your grip strength, it's the fact that you don't deadlift. Start deadlifting and your deadlift will increase.

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>>37775264
Do that without the chins

Current routine

ABCxA1B1x

A:

>1x5 Diddly
>Weighted Pull Up 5x5
>Cable Rows 3x8
>Facepulls 3x15
>DB-Curls 3x12
>BB-Curls 2x10

B:

>Weigthed Dips 5x5+
>OHP 3x8
>INC DB-Bench 3x10
>Triceps Extensions 3x12
>Skullcrusher 2x10

C:

>Squat 5x5
>Romanian Diddly 2x10
>Leg Press 3x8
>Leg Extensions 3x12
>Calf Raises 3x20

A1:

>BB-Row 5x5
>same as a

B1:

>OHP 5x5+
>Dips 3x8
>same as B


Will this work? trying to put on a bit of mass until I´ll start the real bulk in september.

>>37785257
A1 without the diddly!

Hey please give me a fun 3 days a week routine, I'm getting bored already.
Lifting for 5 months, been doing mostly compounds, I find isolations very tedious, though I do some here and there. Also I just discovered what The Push Press is, so I'd like to incorporate that to. Any tips please?

>>37781109
how the FUCK can you do squat or bench 5x5 at 90%!?

>>37785399
sorry meant for
>>37781866

>>37785382

My default fuckaround is usually something like:

A
Squat
Bench
Row

B
Press
Deads
Chins

Rotate as usual AxBxA/BxAxB

Each session just pick a variant of the lift and work up to a heavy set of whatever, then drop 10% or so and do more sets of the same reps until you're in danger of failing, then maybe drop another 10-20% and do a rep out set.

>>37785382

Just grab one from fitsticky.com. You can use the Push Press as an auxiliary movement to your OHP. Just do it for higher reps (anywhere from 6-12) after OHP.

>>37785112
if the bar's slipping from his hand it's obviously grip strength.

>>37781109
When following recommendations like that, look at the total volume rather than the number of sets. 8-12 sets could mean 8-12 reps or 32-48 reps. You also need to think about your total volume per week rather than per session since every workout affects the other. The routine is just a variation of The Texas Method which follows the principles of a volume day and a intensity day with optional accessories. Rippetoe talks about the different variations you can make in Practical Programming so this should work fine.

>>37779395
All linear progression style programs works (to some extent) for a novice, the only difference is how efficient they are. They will give you the same end results, but generally the more volume the longer it's gonna take.

>>37778865
Multiple reasons. It's an easier exercise, it's called Starting Strength after all. It involves the oh so needed work for the bicep, and it's easier to linearly progress on which is the whole point of the program.

>>37774612
Yeah this looks fine. The C day is unlikely to affect your recovery since it's just light accessories. You should do the SS phase 3 which includes chinups though.

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>>37785476
>Yeah this looks fine. The C day is unlikely to affect your recovery since it's just light accessories. You should do the SS phase 3 which includes chinups though.
Thank you you are so very based.

Does this look ok?
How would you inc front squats?
How do I cycle 3x5 intensity days? 3x5 --> 4x4 --> 5x3?

Monday
- Bench 3x5
- OHP 5x5 (80-90%)
- DB Bench 3x6-8 (add at 9)
- Skull crushers 3x10
- Lat Raises 3x10

Tuesday
- Squat 3x5
- Weighted Chins 3x5
- Snatch DL (70-75%)
- DB Row 3x5 (80-90%)
- Curls 3x10

Thursday
- OHP 3x5
- Bench 5x5 (80-90%)
- DB Bench 3x6-8 (add at 9)
- DB Press 3x10
- Lat Raises 3x10

Friday
- Squat 5x5 (80-90%)
- Deadlift 1x3
- DB Row 3x5
- BW Chins 3xF
- Curls 3x10

>>37785425
Could have made a shorter post by just saying "I do SS"

What are some good core exercises for a intermediate? I have been doing SL 5x5 but I am not sure if it works the core. Are crunches good at start?

>>37785985

Try to get a variation of exercises to cover your entire core, like all kind of planks etc.

Opinions

M: Lower
Front Squat 3X6
SLDL 3x8
Split Squat 3X8-12
Unilatl Leg press 3X8-12
Calf raise 3X12-15

Plank 1xF
Ab Roll up 3x12-15
Cardio - LISS

T: Upper
Flat bench 3X6
Barbell Row 3X6
Shoulder press 1X6
Chin Up 1X6
Rear Delt 3X8-12
Cable Pullover 3X8-12

Forearm hang 1xF
Unilateral Wrist Ext 3x8-12 (no rest)

T: Lower
Sumo Deadlift 2X6
Glute Bridge 3x8
Leg Press 3X8
Bulgarian Split Squat 3X8-12
Leg curl 3X8-12

L-Sit 1xF
Side Plank 1xF
Cardio - LISS

F: Upper
Incline bench 4X8
Pulldown 4X8
Flat DB bench 2X10-12
Cable Row 2X10-12
DB Shoulder press 3x10
DB Curl 3X10
Cable Triceps Exten 4X8-12
Cable Lateral Raises 4x8-12

Unilateral Wrist Flex 3x8-12 (no rest)
Rotator Cuff 3x12

>>37779381

5RM

>>37785399

90% of 5RM

>>37785476
>>37781109

Volume =/= reps
Volume = number of sets

http://www.strengtheory.com/the-new-approach-to-training-volume/

8-12 sets is dumb. 5-9 is the best for growth.

>>37786876
>http://www.strengtheory.com/the-new-approach-to-training-volume/

What are you talking about? Volume is just set x reps, i.e. total reps, while volume LOAD is set x reps x weight. It even says so in the arcticle.

"Next, we need studies that control for training volume (weight x reps)"

"(3×10 with a challenging load will mean a lot more volume than 3×3 with a challenging load)."

I just skimmed the arcticle and I saw some arguments for SETS over just total volume, but that doesn't mean that volume = number of sets, but maybe I'm missing something since I didn't read it.

Variation of SS which I'm thinking of doing

A
Back Squats 3x5 (non-lowbar)
OHP 3x5
Power Cleans 3x3/Deadlift 1x5 (alternate)
Pullups 3xF

B
Back Squats 3x5(non-lowbar)
OHP 3x5
Pendlay Rows 3x5
Dips 3xF
Pullups 3xF

r8 h8 tell me how bad it is

>>37786968

to add:

The matching volume load principle is only true at high enough loads that challenge you. You obviously wouldn't get enough stimulation curling a pencil 1000 times as the equivalent with <12 reps with the weight adjusted for volume-load. This is why very high reps ~20+ only trains endurance since the first reps are "wasted" because the weight is too light.

Above 70%1RM you should be fine matching your volume load to whatever rep range and sets you prefer, but since lower reps require more sets to match, and apparently total sets are more important according to that arcticle, we can probably conclude that lower reps give you more strength per rep performed, compared to a high rep range with a lot of sets.

is strength vs mass routines just a meme? newish lifter here. mainly looking for mass as quick as possible. strength I want to focus on later.

would post this is qtddtot but cant find one.

>>37787209

yes, but strength routines get you stronger faster so there's no point picking a hypertrophy routine since you get both in both routines.

>>37787242

also, strength is much easier to gain than size, especially as a novice, so it makes no sense on focusing on size first.

Is Phul good ? Im cutting and cant progress on TM I just want to keep my lifts almost the same till i bulk again next winter. How is the progression on phul or just do whatever weight im feeling like

Quick question:

Is it better to do a day of a certain muscle group and disregard that muscle group for the rest of the week
or
Have a muscle group with a secondary group, then the next day do the secondary as main, and a different a secondary and move on from there?
OR
A little of everything every day but with different exercises so one can do them all with no fatigue?

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>>37773715
Fixed

>>37788526

Protein synthesis only occurs up to 72 hours after working out, which is the main argument for higher frequency training (and studies that prove this obviously) versus brosplits with one muscle group per week. You don't need to rest that long and you're literally "wasting" gains when this window is over.

As for the second option, it depends on how hard the secondary muscles are being hit. Splits like PPL work because even though you might hit some of the pull muscles very slightly on the push day, it's not enough to cause fatigue and impact your workout the next day. Training shoulders after a bench day is another thing completely though.

Third option, there's a difference between total fatigue and the fatigue of the muscle. Every workout you do will impact the other since your whole system will get slightly fatigued but this is usually properly managed by intelligent routine structures where rest days are not neglected and deloads are essential.

>>37789153

tl;dr 2-3x frequency (i.e. Upper/Lower split, PPL, Full body) is superior to a brosplit

if ur gonna split, make sure the overlap in the muscles worked doesn't impact the next workout, this is why we have push and pull days to solve this

everything every day is good, there's loads of full body routines out there for all levels, but since the frequency is so high, the volume is much lower. always look at the total volume per week per muscle group when looking at programs.

>>37774627

10/10 advice

>>37789192
What if i am a bro, who only cares about delts, chest, and back? Can i do a 6day brosplit at 2x a week?

I feel like it gives me better recovery

>>37775879

This is a hard question to answer because everyone starts at a different level. Something to think about is what type of progression you want. A general rule for rep ranges is that you should do as many reps as you are comfortable doing WITHOUT sacrificing form. So, it is better to do 25 lb curls for 5 reps correctly than 35 lb curls with swaying. Find what is comfortable for you, and work it into your larger plan. Something like 3x10 at moderate weight, possibly.

>>37773715
> ^roid rage
MY SIDES

>>37789234

I'm doing something similar right now since I hurt my lower back, but it's PPxPPxx. I don't know how a 6day brosplit can give you "better recovery" with one rest day, than my split which gives you three rest days. You'd have to train very light each day to not overtrain.

>>37777596

Dumbbell raises if you want an accessory. Would do them on first day.

>>37789192
OK, well I've got a shit ton of exercises to do, I'm going for the symmetric strength challenge, plus a few extras to work my weaker muscles.

My days are cardio mon/fri, rest on sunday, so I have got 4 days to play with here.
Should I split it into a Chest, Squat, Shoulder, Pull/core?
I don't need to focus on my pull as much but the rest need some work.

>>37789309
Because when i am training my delts, my lats are still recovering? Because when i am training my lats, my chest is having it's """rest day"""?

>>37789430

Read >>37789153

There's difference between total fatigue and muscle fatigue. Even though you've muscles have recovered, your central nervous system probably have not. When we talk about fatigue, recovery and overtraining this is generally what we're talking about. The muscles themselves can handle a lot more than you think, but your brain can handle a lot less than you think. It takes a long time to build fatigue resistance to be handle higher and higher volume.


>>37789417
Just do ULxULxx and have less pulling movements on upper days. You want to hit everything twice a week at a minimum. Do core on either/both leg days.

When I wrote
>if ur gonna split, make sure the overlap in the muscles worked doesn't impact the next workout, this is why we have push and pull days to solve this

I still meant something with high frequency. It seems you misunderstood since you suggested once per week, i.e. a brosplit.

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OK, it took me a few chromosome to make it, but I think I got the routine for me.
Please rape my anus for how I fucked up.

>M:
Cardio
>T:
Leg Raises/Front Delt raise
Jefferson squat/Shrugs
Calf Press/Chin Ups
Incline Bench Press/Lateral Delt raise
>W:
Dumbell Press/Sit ups
Front squat
Push Press
(Sumo)Deadlifts
>Th:
Bench Press
Zercher Squat/Side bends
Overhead Press
Back Squat
>F:
Cardio
>S:
Pull Ups/Plank
Pendlay Rows/Dip
Power Clean
Clean and Press
Snatch
>Su:
Rest

>>37790386
g-guys?

Monday
squat 531
press 531
pullups 3x6

tuesday
power clean 531
pushups 3xmax
sprints/conditioning


thursday
front squat fsl 3x6
bench 531
pushups 3xmax

friday
deadlift ramp to one comfortable, heavy set of 5
snatch high pulls ramp to one comfortable, heavy set of 3
conditioning circuits

>>37786973
Looks good but personally dips aren't enough for my chest. I would consider adding incline bench press or flat dumbell bench press.

>>37785909
As a natty, your best bet is to do a full body routine because frequency is much more important than volume. Your routine in particular hits each muscle group twice a week. Combined next to a full body routine, hitting each muscle group 3x a week with enough rest will do much more for growth and strength than your routine. However, there is much more volume in the routine you posted so if you start taking steroids, consider following the routine you posted.

>>37792674
Is something like:

A
Bench: 5x5
BB Row: 5x5
Squat: 5x5

B
Pullups: 5x5
OHP: 5x5
DL: 3x5

ABxABxABxABx etc

hitting muscle groups enough for a novice/intermediate lifter? Its essentially a sped up stronglifts, which I felt spaced out the workouts too much

If feeling up to it I hit accessories after I've finished the compounds (skullcrushers, curls etc)

>>37791896
Don't go for one every week, it's how you plateau instantly.
Do your 5x5 and actually have a number of reps per week that's in double digits.

>>37793897
Still the same issue, you are only hitting each muscle group 2 times in a span of 6 days. I would honestly just recommend you do 3 days a week of intense compounds, hitting every single muscle group in one day and adding accessories for lacking body parts

>>37794689
That was not me btw, I only asked the first question.

Won't that mean frequency for bench and ohp will be lower? Instead of vol and int days for both I will do only one of them per week + recovery day for the other

>>37794524
i typed up 531 to signify the set/rep schemes over the weeks, im not actually doing the 5/3/1 sets every week.

>>37794689
kek chill out. 2x/week frequency is more than enough to get strong - 3x/week just gives you a bit extra but is definitely not necessary or even ideal for those who can't handle that amount of work.

not every novice has/wants to do fullbody 3x/week, let alone the fact that, as I'm aware, op didn't say they were novice. 2x/week lift freq on a 4 day split is a perfectly useful change for later intermediates (or intermediates in general, or even novices who just want to try it out) who are used to 3x/week full body.

the answer to
>how is this upper/lower split
is not
>do full body

Anyone has Balconybro's routine? I saw it a few days ago but I forgot to save.

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going to start pic related, but want to learn how to do cleans. When i work up to a weight on them that interfering with recovery, can i just switch them for the deadlifts on day D, or do them afterwards on D or C?

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How good is this PPL after I finish SL?
Haven't started SL yet, I just want to have everything in order.

R8 routine pls

ABCABCx

A:
Incline Bench: 3x6-8
Bench Press: 3x5
OHP: 3x5
Lateral Raise: 3x8-12
Seated Skullcrusher: 3x8-12
BB Shrugs: 2x12-15

B:
Diddy: 1x3-5
Pull ups (weighted depending on mood): 4x6-8
Bent Over Rows: 3x5
Dumbbell Curls: 3x8-12
Face Pull: 3x15-20
Straight Arm Pulldowns: 2x15-20

C:
Squat: 3x5
Front Squat: 3x6-8
Ham Curl: 4x8-12
Standing Calf Raise: 4x12-15
Weighted Decline Crunch: 3x8-12
Hanging Leg Raise: 3x10

I finish with stomach vacuums for each workout

The Texas method has me doing 5x5 squats each Monday, but I hate doing squats. Can I do something like 3x5 squats and then 2x5 a different leg exercise to get my volume?

If yes, what exercise(s) do you suggest?

Greg nuckols basic intermediate routine (squat, bench, dead 2x a week), BUT instead of deadlifts, i do cleans on one day and power snatches on the other

Monday:
Power clean
squat
rdl
dumbell rows

B:
Power snatch
bench
db press, tricep extensions, pulldowns

C:
front squat
close grip bench
flies and tris 2 sets to failure

>>37789727
CNS overtraining is almost impossible even if you train every day.

Muscle fatigue is my only concern. Lest i over-reach and my lifts stall or regress.

Overtraining isnt an issue, and over reaching is easy to avoid on a split

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>>37775821
..anyone?

Can you guys give me some tricks to reduce soreness ? I've got a very heavy physical job and working 40 a week is killing me

>>37800962
Lift when sore.

>>37800981
I am sore and and do drive a forklift, so apparently it's not working for me.

>>37801007
>drive a forklift
>sore
wut
Also this >>37800981 your body will adapt to it to the point where you're only sore until you limber up, just get enough sleep and eat enough food.

>>37801007
Lift weights with your muscles when sore.

>>37801190
ForkLIFT
He lifts when sore, get it?
Dohohohoho very punny stuff

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hate to ask for help on this because i know the answer is going to be very simple. used to go to the gym and do weights and some cardio, but now no longer have time to make commute to gym but can commit about an hour to an hour and a half to doing something when i wake up in the morning. definitely more once i get into the routine of it

what would be something simple and effective that i could do in about an hour or so, maybe 1.5? should i just go for a run, or do body weight stuff?

with the time constraint, which would be more productive? can do with the effects of either or, just unsure of which would be more effective. need something that's going to wake me up before work, but still feel like i did something to better myself without making me feel exhausted.

Spend most of my day in a chair or standing and doing massage. With good "body mechanics" massage counts as at least a low level of activity imo but insofar that's about an hour and a half three days out of the week that I'm doing that.

at the very least can anyone link a good shoulder/arm/wrist/hand stretch routine?

thanks friends

>>37790386
a-anyone?

>>37790386
>Leg Raises/Front Delt raise
ab and front delt isolation super set to start off the week?
is everything supersetted on Tuesday?

>Zercher Squat
>Jefferson Squat
why - even if you don't have a rack, you'd be better off with a clean and front squat, or hack squat (i think its called?) where its like a deadlift with the bar behind you

>1 day/week for "oly lifts"
>not even the first exercises of the day
>doing snatch last

also it's not even a routine - there's no rep ranges, sets, progression plans or anything

just kinda seems like a messy list of random exercises you want to try out

>>37802215
>is everything supersetted on Tuesday?
Yeah, it just saves a lot of time for me.
"/" is superset.

>Zercher Squat
>Jefferson Squat
>why
I discovered that doing a lightweight variant of an isolation exercise the day before the exercise, makes it stronger. Maybe it's just me, but since I've started Jeffersons my back squat game has gotten better.
Also, because jefferson/zerchers are fun.

>1 day per week of oly lifts
Is this not a good thing?
I put them in order from highest to lowest weights I can do, as my Snatch game very very low.

>>37800907
If you have half a brain you can pull some lower body volume off any other cookie cutter linear program. Try modifying a candito for starters.

check my fullbody routine

A
>squat 4x6
>ohp 4x6
>rows 4x6
>chins 1xf
>dips 1xf
>bicep work 4x10
>tricep work 4x10

B
>deadlift 1x5
>bench 4x6
>lat pulldowns 4x6
>chins 1xf
>dips 1xf
>side lateral raises 4x10
>calf raises 4x15

AxBxAxx BxAxBxx

good nuff for strength and muscle gains? anything that should be changed?
im 4 months in on lifting and been on more of a brosplit earlier. just started this today, did workout A and felt great

>>37802269
being blunt its fine for getting some exercise and having fun for you

it's not good for getting strong or powerful or anything.

I bike around 10miles/day, and run 3 times week with my pupper. Is SS right for me or should I do a 5 day split? Looking for aesthetics

running 5/3/1 bbb with IF and carb cycling. give me tips on how not to become a fat fuck.

>>37803663
IF is a meme

>>37774564
You should add skull crushers 1 x death

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What's the opinion here on PHAT?

>>37773715
Meme lifts at 10x10 roughly 60%
on different days of the week.
After finishing squat/bench/deadlylift Do Accessories like legpress/ohp/various rows 5x10

Squat and deadlift day, do dropsets of hammer curls from 16 kg 1x10 down to 12 kg 1x10 then 50 reps at 11 kg then 50 reps at 10 then 2 sets of 9 kg x10 down to 5 kg.

Doing Stair machine/stairmaster every day increasing by 5 seconds per day. Doing 4 sets of battle rops for time, increasing 1 - 2 seconds per day.

Generelly training 5 - 6 days a week where 3 of them are 10x10 the rest are just getting more volume.

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My interest is mainly aesthetics, should I do this routine instead of SS, I'm a beginner

>>37782567
I've seen some retarded shit but this takes the cake.

about to start running GSLP
would it be appropriate to accompany days that I bench with barbell rows and days that I OHP with chinups as accessories?
I'm not looking to try and overcomplicate the program with accessories, I just like to have some back accessory work, and it seems to me like having back movements opposite of the chest/shoulders movements is reasonable.

>>37805511
actually nevermind I'm literally retarded and that's exactly what I'm going to do.

>>37773715
So I want to get into oly lifts, but I'm a noob with no bumper plates at current gym.

I'm thinking of running GSLP but dropping bench in favor of incline bench or a variation of OHP. What do you guys think?

>>37804751
Seconding this. Is this any good?

So I want to divide up working my chest, back and arms to 2 days. Am I better off doing chest/triceps and back/biceps or chest/biceps and back/triceps. The first option always made mor sense to me because it puts muscles that work together on the same day (Things like bench) but I've also heard the second option is advantageous because you hit each muscle more frequently (i.e Bis get slightly worked with back and then fully worked the other day)
Thoughts?

Help me fix /fit/

Monday-Upper body workout
>5X7 BARBELL BENCH PRESS - MEDIUM GRIP
>5x7 ONE-ARM DUMBBELL ROW
>5X7 STANDING MILITARY PRESS or the overhead dumbbells
>5X7 BARBELL CURL
>5X7 TRICEP DUMBBELL KICKBACK
>Forearms

Tuesday-Lower Body Workout
>5X7 BODYWEIGHT SQUAT
>3X10 DUMBBELL LUNGES
>4X10 Leg press
>3X20 STANDING DUMBBELL CALF RAISE or calfs on leg press
>3X20 CRUNCHES
>planking
>Cardio?

Wednesday-Rest

Thursday-active recovery full body day
>3x5 close grip pause bench 80% 5x5 work weight
>2x5 back squat at 80% 5v5 work weight, or 3x5 of a lighter variant (front squat or pause)
>3x5 of deficit deads, pause deads, or stiff leg deads (sometimes much lighter but 3x5)
>3x5 weighted pull ups
>3x12 shoulder raises and rear delt flies with dumbbells
Maybe some sort of isolation for either biceps or triceps at the end for a little pump.

Friday-Intensity workout
>bench (1x5 or 5x1)
>squat (1x5 or 5x1)
>deads (1x5 or 5x1)
>shrugs (always shrug after heavy deads - I love the feeling)


Saturday-Rest

Sunday-Rest

>>37803663
how do you into carb cycling?

>>37807375
>5x7
>15 sets of triceps on Monday
>bodyweight squat???
>14 sets of leg pressing exercises on Tuesday
>no deadlift volume work
>that kind of active recovery the day before ID

you should probably read the books before you make your own TM template

>>37803663
> give me tips on how not to become a fat fuck.
eat at TDEE ,IF will only improve your gut flora, and insuline sensivity

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Guys a question aabout greg nuckols ffree strenght program,they all last 4 weeks,what you do at the end of them? you do a little deload week and you start a new cycle with new 1RM?pic not related

>>37810191

You may not even need a deload week.

Is this routine a meme? I've been lifting for a year but my lifts are shit so I guess I'm a beginner

http://forum.bodybuilding.com/showthread.php?t=4195843