Post them
I've been doing SL for 5 months and thinking about doing pic related. I want something with more volume than SL.
If you guys have tips or links to good videos on how to do those exercises I'd appreciate it. I only know the ones from SL.
Pendlay Rows for strength. This why no gains bro. 10 reps of Deadlifts? I bet u also suck dick on the regular
>>34894030
>>34893985
Rows and chin/pull-ups seem like they should be done at higher reps than 5.
The strength section looks like a ludicrous amount of volume most days. 9 sets of presses that are all going to be hitting triceps, and most hitting front delts? I can't imagine being able to do all of those at weights that'd make it much better than cardio.
Is this for somebody on gear? Or am I just missing something about alternating some of these exercises?
>>34894325
No, you're just DYEL.
Besides, if you read the instructions you'll see it allows you to remove exercises to reduce volume or time spent at the gym.
>>34894325
There's literally no upper-body press that doesn't hit the triceps and front delts...
But the inclined bench press is optional.
push:
Bench Press - 4x4
OHP - 4x5
CGBP - 3x8
Incline DB Bench - 3x10
Rear Delt Fly - 3x12
Skullcrushers - 3x12
pull:
Deadlift - 3x3
Chins
Kroc Rows 3x12
Curls 3x8
Hammer Curls 3x8
legs:
Squat - 4x4
SLDL - 4x5
Lunges - 3x8
Standing Calf Raise - 3x15
Abs - 3x12
Legs/Push/Pull/x
>>34893985
10/10 Can't find a single flaw.
>>34895450
9/10
I don't like lunges, I'd do front squats instead.
Any recommendations for a core only workout?
What are people's thoughts on P.H.A.T.?
Too high volume?
so i think im reqdy to switch from SL + accessories. i found some PPLs online but they all require one day on the weekend which isnt viable for me for certain reasons.
i kinda modified a 5 day advanced PPL into a 4 day intermediate.
is this going to give me enough recovery as an intermediate lifter?
>>34896075
Ey bby can you rate my modified greyskull?
A
Bench /OHP
Pullups
Squats
Calves
B
Bench /OHP
Deadlifts &Hammer Curls
Shrugs
C
Bench /OHP
InclineDB
Rows
Squats
I changed it so that it hits back slightly less and assigned everthing a fixed day
a bodyweight one I do for now, very minimalistic:
A
pistol/shimp squat
one-arm pushup variation/dip
inverted row variation
leg raises to bar
B
natural GHR
elevated handstand pushup (arms lateral)
pull-up variation
reverse back extension/back lever work
AXBX all 5X5-12 anything I should add? I'm aware that deadlifts become a must fairly quickly.
>>34893985
>Went t-rex mode so I've stopped squatting for a bit
A day:
>Bench 5x10
>Rows 5x10
>Dips 3xfail
B day:
Bench 5x10
OHP 5x10
Pull ups 3xfail
Its a 5 day schedule.. I've been doing this for 2 months. Testosterone is through the fucking roof. Been making gains surprisingly. Went from measly 135lbs to a meager 165lbs on my bench. And the fucking veins...
How is the phul routine? Has some experience with it?
>>34893985
YAY!
R8 my split family
A
Bench 5x5
Incline db bench 3x8
Cable flyes 3x10
Dips 3xf
Skullcrushers 3x8
Push downs 3x12
B
Deadlift/pull-ups alternating 1x5 and 3x8
Pendlay rows 3x5
Lat pulldowns 3x8
One arm db rows 3x8
Face pulls 3x12
Incline hammer curls 3x8
Bb curls 3x8
Chin-ups 3xf
C
Squat 5x5
Leg press 3x8
Leg extensions supersetted with hamstring curls 3x8
Calf raises 3x12
Ohp 3x5
Seated db shoulder press 3x8
ABCABCx
Fuck me up Senpai
Lower 1:
Squats 5x5
Romanian Deadlift 4x8
Leg press 3x10
Seated leg curl 2x12
Seated calf raise 3x12
Hanging leg raises 3x8
Upper 1:
Flat barbell bench 5x5
barbell row 5x5
Incline dumbell bench 3x12
w. Chinup 3x12
Lateral raises 2x12
Barbell curl 2x12
Skullcrushers 2x12
Lower 2:
Squats 4x8 (85% of day 1)
Deadlift 3x5 (reverse pyramid)(100%, 85%, 70%)
Leg curl 3x12
Standing calf raises 4x12
crunches 3x12
Bicycle Crunch 3x12
Upper 2:
Overhead press 5x5
w. Pullup 5x5
Flat dumbbell bench 3x12
Seated cable row 3x12
cable face pull 2x12
hammer curl 3x10
close grip bench 3x10
Would it be a good idea to switch the 5x5 to grey skull style progression (2x5, 1x5+)?
>>34893985
Been doing this for 3 months. PPLPPLX
>>34896859
Dragon flags, hanging leg raises,
>>34897657
8.5/10
PHAT is a great routine. I don't think it's perfect, though.
Firstly, I don't like that it divides the strength work into upper and lower. I'd rather have it divided into PPL - that way you can progress better on the main strength lifts.
Secondly, it doesn't have barbell bench press and OHP. Sure, it has the DB version of the exercises, but when it comes to strength the barbell versions are more important.
Now, that's not to say it's a bad routine. It's a bodybuilding routine, so he doesn't focus a lot on strength training.
The hypertrophy days are fine. Though I don't like the "speed work", I think it's not useful and not safe. It would be much smarter to have lifts that actually train your power and speed generation, like the power clean, instead of doing squats at high speed.
I'd also remove a few exercises:
Upright rows: the most useless and dangerous exercise in the weightroom.
Leg extensions: not useless, but just not healthy for your knee. Front squats, sissy squats, or even pistol squats, are a much better idea.
>>34898077
It's utter shit. Do >>34893985 instead.
>>34898020
8/10
Shrugs are useless unless you're roiding. Power Cleans and Deadlifts will build you upper and middle traps a lot more than shrugging. Unless you're doing the barbell shrug, then it's pretty good https://www.youtube.com/watch?v=-0t_hCzUgvM
But then you might as well just learn the full PC.
By incline DB you mean bench? I don't think it's very useful on a full-body routine. You're already doing flat bench and OHP, doing inclined bench is just redundant as it's the same thing.
I'd add lateral raises and skullcrushers (remember the bar is not supposed to go to your forehead, but actually go behind your head and further down). They are much more useful in your routine than shrugs or inclined bench.
I'd do chinups instead of pullups, as they train your biceps a LOT more, and train your lats just as much.
>>34893985
Don't rate it for the lack of frequency.
Part of making strength gains is developing the motor pattern so your body becomes more efficient/effective at the movement
Doing an exercise once per week is less productive.
>>34899510
>>34896859
Forgot to complete it, kek.
Dragon flags, hanging leg raises, declined crunches (not sit-ups), hyperextensions, oblique hanging leg raises. Bicycle crunches are cool too.
>>34897966
It looks fine.
>>34898105
Do one-arm lat pulldowns, they are pretty good. They have the longest ROM for your lats out of any other back exercise.
I'd do deadlifts on leg day. It does train your back, but it's much heavier on your hip extensors.
Leg extensions are awful for your knees.
Leg press is pretty useless imo, just do front squats instead of extensions and presses.
>>34899389
Looks ok, but reverse pyramid on deadlifts isn't very useful. It's much better to do 100% DL and then lighter SLDLs.
The rest is cool.
Yes, 3x5 is much better than 5x5. Reg Park's and SS are both 3x5.
SL is 5x5 and it's made by a marketing firm with no idea what they're doing. They took SS, made it a diluted version, and made it 5x5 to say it was inspired by Reg Park's 5x5 - but RP's 5x5 is actually 3x5, the first two sets are warmups.
>>34899498
I'd do OHP before the inclined DB bench.
You might wanna try one-arm lat pulldowns. They have the longest ROM for your lats out of any other back exercise.
In any case, you're doing too much pulldowns. They're not that good of a back exercise, pullups and chinups are infinitely superior. This is due to the eccentric during the pulldown being handled a lot more by your forearms, while it's handled primarily by your lats on the pullups.
5 sets of deadlifts is just too much, specially considering you do 3 sets of SLDL and 3 sets of squats right after.
Do 3 sets of DL at MOST.
>>34899571
That is an intermediate routine. It's not made for beginners, it's made for someone who already has developed the motor patterns.
>>34899675
I am >>34899389
Do you think that my hypertrophy on this program would be negatively affected if I drop from 5x5 to 3x5 due to the drop in volume on the major lifts? Should I add some volume to upper two in the form of an additional set of db bench and cable row?
>>34899510
I had a little wrist injury so i couldnt do skullcrushers and chinups for a few months but i might try them out now. I havent actually tried lateral raises will do so next time i think. Thanks bby.
>>34899510
why is phul bad. The routine from op looks bad for me not enough time for it.
>>34899981
>Shoulder Dislocation
kek'ed heartily
AxBxAxx
BxAxBxx
A
Row Machine 5 Minutes
Shoulder Dislocation 1x20
External Rotation 4x8
Lateral Raise 4x8
Reverse Flye Machine 4x8
Chest Flye Machine 4x8
Rope Pushdown 4x8
BW Pullup 4x8
B
Row Machine 5 Minutes
Squat 4x8
Leg Extension 4x8
Leg Curl 4x8
Leg Raises 4x8
Leg Kickbacks 4x8
Calf Raise 4x8
Toe Raise 4x8
I tend to superset a lot.
>>34899995
Thanks.
https://youtu.be/JJqnvMxhUGg
looking to improve my routine/chest day. Tel me how bad I'm fucking up
Monday shoulders and chest
>shrugs 3x12
>decline bench 3x12
>bench 4x12
>wide grip chin up 3x fail
>dumbbell flys 3x12
>lateral raise 3x12
>rotator cuff 3x12
Tuesday
>cardio/abs
Wednesday
>skullcrushers 3x12
>overhead Tricep extension 3x12
>close grip chin up 3xfail
>close grip bench 3x12
>dumbell curls 3x12
>concentration curls
>dips 3xfail
Thursday
>cardio
Friday back
>Lat pull down 3x12
>good mornings 3x12
>deadlift 3x8
>low row 3x12
Saturday
>rest
Sunday legs
>leg extension 3x12
>prone leg curl 3x12
>squat 3x12
>standing calf raise 3x12
>leg press 3x5
>stiff legged deadlift 3x8
Program: A1B1CXA2B2C
A1:
Bench press 5/5/5/5/5
OHP 12/12/12
Incline dumbbell press 12/12/12
Triceps pushdown 12/12/12 superset with Lateral raises 12/12/12
Overhead triceps extension 12/12/12 superset with Lateral raises 12/12/12
A2:
OHP 5/5/5/5/5
Bench press 12/12/12
Incline dumbbell press 12/12/12
Triceps pushdown 12/12/12 superset with Lateral raises 12/12/12
Overhead triceps extension 12/12/12 superset with Lateral raises 12/12/12
B1:
Deadlift 5
Pullups 12/12/12
Chest supported rows 12/12/12
Face pulls 12/12/12
Hammer curls 12/12/12/12
Dumbbell curls 12/12/12/12
B2:
Barbell rows 5/5/5/5/5
Pullups 12/12/12
Chest supported rows 12/12/12
Face pulls 12/12/12
Hammer curls 12/12/12/12
Dumbbell curls 12/12/12/12
C:
Squat 5/5/5
Romanian deadlift 12/12/12
Leg press 12/12/12
Leg curls 12/12/12
Calf raises 12/12/12/12/12
>>34899510
>>34899927
I'd also like to know why PHUL is bad, since I was going to start it next week.
Also, would anyone know of any other 4 day routines worth checking out, other than the OP?
>>34900438
>>34899927
>listening to a trap praising OP moronic routine
>>34900508
>listening to anything on a malaysian sheep herding forum
This place is for fit-related shitposting only, for real routines and advices reddit is the place to go
The few good advices (including the few things in the sticky that aren't inane) are copy-pasted from there
Imho in the sticky there should just be a direct link to /r/Fitness , /r/bodybuilding , https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine and all the recommended subreddits down there
Don't even try to argue about routines here, it's simply not the place where you can do that.
#truth
>>34900645
This place is just terrible for noobs. Once you are good enough to filter out the bullshit its pretty funny, and generals are good place for serious discussion.
Never really been to /r/fitness, so can't really argue with you. They are probably more noob friendly since reddit and it's always easier to trust someone with a name and a history of posts attached to it.
>>34899927
>>34900438
I don't like PHUL for several reasons.
The first and most obvious one is that it provides you no chance of progressing on the main lifts. It throws all the main upper/lower lifts into a single day. If you look at the routine, you'll see that you will simply never progress on the OHP, for example.
The second reason is that the exercise selection is terrible.
>lat pulldown
A shitty version of the chinup/pullup
>leg extension
Terrible for your knees.
>leg curls
Not really useful if you're doing DL. It's not a bad exercise, just not the best exercise for the hamstrings. A better alternative would be the GHR, or better yet the SLDL.
>leg presses
Meme exercise. Only reason to ever do leg presses is if you are a professional bodybuilder and already have a massive butt. If you wanna have a leg exercise that focuses on your quads even more than front squats, then do sissy squats.
>dumbbell flys
Literally the worst version of the flys. It is known to cause shoulder and pec injury. If you start doing heavy flys, you simply have no way to fail a rep in a safe way.
A much, much better equivalent is the cable crossover. Not only it's safe, it also provides a longer range of motion for the pecs, and a much harder contraction. Why the hell people still do DB flys instead of crossovers is beyond me.
>barbell lunge
Why... Just why would you waste your time doing lunges, specially barbell lunges?
Now, I'm a bit picky with this. Some of those are ok-tier, not bad, but still.
The third reason is the deadlift volume. The program wants you to do 3-4 sets of 3-5 reps of squats, then do the same thing with deadlifts. Why would you do 4 sets of deadlifts when ONE (1) is enough? To fuck up strength progression? To make your recovery a lot worse? To go to snap city? There's simply no point in doing so much DL volume unless you do it below max effort or are an advanced lifter.
Finally, it lacks some important exercises, like the chinups, facepulls, crossovers, etc...
>>34894383
I'm the one that actually lifts hard enough that doing 6-9 sets of work for the exact same muscles would risk injury, and I'm the DYEL. Sure. Stay jelly smallfag.
http://www.elitefts.com/education/training/bodybuilding/bulking-for-the-drug-free-lifter/
Someone linked this to me a while back.
Whats your opinion on it /fit/?
>>34902615
>Training each body part only once per week.
After 48 hours, you stop growing. For nattys at least twice a week is better.
>>34902648
So you syaing ABCABCx?
>>34900508
>listening to a shitposter who provides no useful information or arguments
>>34900645
>/r/fitness
Kek no. That place is the planet fitness of the internet.
Not implying /fit/ is any better, though.
>>34902570
>6 sets is too much
...
Workout A:
Squat 3x5
Bench 3x5
Dumbbell Rows 3x8
Dumbbell Reverse Flys 3x10
Barbell Standing Calf Raises 2x15
Triceps Pushdown 2x10
Workout B:
Deadlift 3x5
Incline Bench 3x5
Leg Curls 3x8
Lat Pull Down 3x8
Ab work 2x15
Barbell Curl 2x10
I alternate these two workouts 3x per week.
>>34902662
That would be an improvement. Might have to adjust the volume.
>>34899781
Not at all. Your routine has a lot of volume already, you don't need to worry. Besides, you're also doing a bunch of assistance stuff with DBs that hit the same muscles, so it's not like you're just doing 3 sets for your pecs or triceps.
But I do think it's better to do 3x5 on the main lifts with extra assistant/isolation work than 5x5 on the main lifts. That way you don't sacrifice strength progression for extra volume.
5x5 has its uses, but 3x5 is the main focus on pretty much all major (and actually good) strength routines.
>>34899927
Oh, the routine on OP is just an example. I'm sure there are plenty of others better than PHUL.
But that routine allows you to customise the volume to fit your schedule. Read the instructions there.
>>34900103
Gave my opinion on shrugs here >>34899510
Decline bench isn't really useful. It's just flat bench with a shorter range of motion. Do inclined bench instead.
Wide grip chinup is useless. It just shortens the range of motion of the lats and puts your biceps in a weak position. Do closegrip, it's better both for your back and arm development.
Gave my opinion on DB flys here >>34902523 do cable crossovers instead
Do one-arm lat pulldowns. They have the longest ROM out of any exercise for your lats. If you're gonna do the normal lat pulldown, then just do pullups instead. It's a better exercise.
I'm not really a fan of good mornings. I'd do back extensions or pendlay rows instead.
Do 1-2x3-5 deadlifts. 3x8 DL is kind of a waste. If you wanna do high volume DL, then do romanian DLs instead.
Leg extension is shit, avoid at all costs. Leg press is pretty useless too. Do front squats instead of those two.
I'd do 3x5 back squat and 3x5 front squats. You gotta make those legs strong as well.
I'd do 3 sets of a type of squats on friday too. You should hit your legs twice per week. Sure, the DLs do hit your legs, but that's just too little, isn't it?
>>34902740
Do OHP and chinups instead of incline bench and pulldowns.
>>34903059
My gym doesn't allow OHP.
>>34903164
Find a decent gym. lol
>>34900013
How can these guys only push press 135. I OHP that and I don't have juicy delts.
Shoot me now
>>34903813
looks like he did 2pl8 a couple times
opinions on pic related?
i'm about to hit 3 months on SS, haven't stalled but getting bored. I'm also fat as fatass and thinking about the greyskull run forrest run.
>>34903906
Greyskull is the shit.
Highly recommended
Daily reminder that rep ranges don't matter. What's important is volume of weight lifted.
In terms of both strength and hypertrophy, lifting:
100kg x 3 x 3
is the same as:
60kg x 5 x 3
which is the same as:
37.5kg x 8 x 3.
Routines that are split between 'strength' and 'hypertrophy' are retarded, and should be abandoned or updated to reflect current scientific literature.
Please proceed.
A (Push):
Bench
OHP
Incline DB Press
Decline Press
Flyes (Cable/Pec Deck)
Dips
Triceps Isolation (Lying Triceps Extensions, Cable)
B (Pull):
Deadlift
T-Bar Rows
Weighted Chin-Ups
One-Hand Lat Pulldown
Pec Deck Rear-Delt Laterals
Biceps Curls (Barbell, Preacher)
Hammer Curls
Wrist Roller
C (Legs + Core/Traps):
Squats
Standing Calf Raises
Shrugs
Abs/Obliques Cable Crunches
Leg Raises
ABCABCx
Any suggestions appreciated, I feel like this is too bloated, especially the push day. Should I move the OHP to legs day?
>>34905008
Daily reminder that they simply had no reliable way of measuring hypertrophy, hence why the results were the same regardless of what they did. More sets, less sets, more reps, less reps, the results were literally the same.
So there are two conclusions:
- The tests could not measure hypertrophy accurately
- You can do whatever the fuck you want or follow a well known routine and the results will be the same
You can choose which one you wanna believe in.
I'll stick to the empirical evidence until they can provide a reliable study.
SS or Reg Park's Beginner routine?
>>34906503
SS no doubt.
>>34905008
It's funny because the link of the article in your pic literally mentions volume of weight lifted makes no difference for hypertrophy.
The article literally says your example of 100kg x 3 x 3 = 60kg x 5 x 3 is wrong.
So go read the shit you linked instead of shitposting.
A: Chest/Shoulders
Squat
Bench (flat and incline)
OHP
DB Fly
Side Raises
DB Bench
Dips
B: Back/Arms
Barbell Row
Squat
Skull Crushers
Lat Pulldown
Tricep Pushdown
Curl
Pull ups
Shrug
ABABxxx (gym closed on weekends)
>>34906557
don't most people who do SS look like shit?
>>34893985
how far will this take me?
my main goal is strength only, im already beautiful
A
handstand push ups 3xF
1 arm dumb bell should press
B
planche progression 6xF
bench press 3x5
C
S Q U A T Z
>>34906612
You know that's a meme, right?
Too much?
Can someone recommend a good beginner program for aesthetics?
>>34907743
Start SS, get 100 kg bench, 60 kg ohp, 140 kg squat and 180kg DL, then switch to Coolcicada's ppl
>>34902523
>one set of deadlifts is enough
And this is why you will forever remain a useless shit that feeds his ego by giving "advice".
Mtf surgery when?
>>34907766
>Coolcicada's ppl
who
My Madcow 5x5
I replaced barbel rows with pull-ups
Opinions?
At the end of LP and transitioning over to weekly progression after a forced deload for illness
Tuesday: Squat 1x3 for PR, backoff sets of 93% new 3RM
Wednesday: Bench 3x5 PR, halting deadlifts 3x5 @ 50% 5RM
Thursday: Off
Friday: Squat 5x5 @ 85% 3RM
Saturday: OHP 3x5 PR, deadlift 1x5 for PR
Adding 5 lbs per PR session
Couldn't add 5 lbs a session to squats any more
>>34902523
>doing face pulls instead of upright rows
Dyel
>>34908230
Upright rows are the most meme exercise and ruin your ability to properly preform the power clean as you learn the worst motor patterns.
Also they literally can't replace face pulls.
>>34908179
Overall volume too low. Upper body volume and lift frequency much too low. No back work.
Please, redo
% based off of 90% 1rm for each lift
Tuesday: Hypertrophy Day
Squats 5x8 (@ 70%)
Bench same as squat
Chest hypertrophy
W3-W4: 4×8
W5-W6: 3×8.
Increase loads individually
Thursday: Power
W1-W2: 5x1x80%
W3-W4: 4x1x85%
W5-W6: 3x1x90%.
Squat
Bench
Leg hypertrophy
Saturday Stength
W1: 85%
W2: 87.5%,
W3-W4: 90%
W5: 92.5%
W6: 95%
Deadlift
squat
Bench
Back hypertrophy
Current routine. I'll be on in a few to help with routines, havnt done it in a while
>>34908251
>mentions the most meme exercise while trying to describe a meme exercise
Rate my routine
OHP 5/3/1
Barbell Row 3x8
Bench Press 3x8
Lateral Raise 3x8
Rear Delft fly 3x8
Tricep Pulldown 3x8
Single Handed Tricep Pulldown 3x8
Deadlift 5/3/1
Curls 3x8
Hyperextension 3x8
Leg Press 3x8
Hammer Curl 3x8
Bench Press 5/3/1
Barbell Row 3x8
OHP 3x8
Dumbell Press 3x8
Cable Fly 3x8
Tricep Pulldown 3x8
Single Handed Tricep Pulldown 3x8
Squat 5x5
Curls 3x8
Romanian Deadlift 3x8
Leg Press 3x8
Hammer Curl 3x8
I also run 3-6 days a week.
>>34908569
goals, experience?
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
I also don't do the rows because my pull-up bar is too high, and replace them with curls
Can do all of it from home, reason I started body weight was because my old gym was a pain to get to, but I should live near a gym in half a year or so, so then I'll start lifting
I'm also weak as shit so I figure I have more to gain from body weight than someone else, even if lifting would be ideal
>>34893985
What are your numbers on squat deadlift and bench
>>34908569
If you actually read the book you'd know how awful that is.
Reposting.
Please I'll accept any input. Even if this post is 2 days old I'll still be checking it.
>>34908702
My last reps were:
6x185 DL (222kg)
3x70 OHP(77kg)
1x100 Bench Press
5X90 Squat
I had some knee issues (this is now resolved) but I remember squatting 1x140 before I stopped squatting.
lifting for 2,5-3 years now (natty ofc)
weight is now 120 kg
length is now 195 cm
I need to lose weight but I dont want to be to slim. Maybe 10 kg would be fine so im starting to eat little bit less and cleaner. I lost 2 kg in 3 weeks so its going ok.
Goals are to become stronger and a little bit bigger. Cant grow to big because of work. (Im crammed in a small working area of 4m^2 with a colleague)
What do you think?
>>34908835
goals, experience lifting, etc. Give me detail
>>34908850
Powerlifting
Just under a year lifting
3pl8 squat, 160kg deadlift
>>34900645
Go back to reddit then dyel
>>34908846
5/3/1 is terrible. There's way better programs such as greyskull lp, Juggernaught, gzcl, and what in doing (DuP)
531 has snail like progress speed and the volume is ridiculously low Switching to something like gzcl, dup, juggernaught, etc is a lot more volume. This increase in volume will give you the strength and body comp changes you want. There's a ton of high volume programs out there, you can google them. But of you've never done one I suggest you switch for atleast a 2 month cycle
>>34908864
okay and you do squat/press/whatever every day right? You don't alternate the main movement correct?
>>34908878
I'm such a fucking idiot I forgot to say that my program is Madcow except I replaced rows with pull-ups due to injury.
I bench twice a week, press once a week, it never alternates.
I'm basically asking if my assistance choice is okay. I'm lacking mass in my chest and my bench has suffered because of it, I've been doing dumbbell bench the past few months while on 5/3/1 and the only lift that increased on that awful program was my bench... So I'm fond of dumbbell bench now as my bench had stalled hard beforehand.
>>34908878
>531 has snail like progress speed and the volume is ridiculously low Switching to something like gzcl, dup, juggernaught, etc is a lot more volume. This increase in volume will give you the strength and body comp changes you want. There's a ton of high volume programs out there, you can google them. But of you've never done one I suggest you switch for atleast a 2 month cycle
Thnx brah I will look into it. I thought 5/3/1 was pretty good but I will follow you advice
>>34908903
Assistance work is exactly what it sounds like assistance to a main lift. Your not dumb but people tend to forget this. So let's say your program has you going
Squat
bench
Pulls ups
assistance work
So let's just say you have 3 days like that (1 will have deadlifts obciously) Your assistance work can't interfere with main lifting otherwise you don't get what you desired out of the program. Why am I rambling? Because you can do WAYYYYY more assistance work. You said you lack chest mass and your bench has suffered because of it. No it hasnt, that's a lie. BUT you may have weak pecs that are underutilized, aka not active durring your bench. SO what you should do is some flies. It's the main purpose of the pectoral muscle, pressing is for triceps. Look at a dumbell bench, it goes out wide at the bottom and you bring it IN towards the top! That'd what your chest is supposed to do. Adding flies, incline and regular will help so much.
NEXT You are doing absolute dick for hips, glutes and hamstrings. Flute bridges, hip thrusters, ghrs Do em.
So your program might look like thia
Squat
bench
pull up
Flies
Hipto thrusters
Rear delt raise
core work (IMPORTANT)
rep ranges are your to play arund with 3-5 sets x 5-12 reps. Switch it up. Be smart with exercise choices. Volume is key.
>>34908939
5/3/1 was like a forest fire. It caught on so quick and so many people did it but every natty lifter always says 5/3/1 is garbage. You don't have to mimic my program choices, you can google your own. But a hugh volume phase sounds like what the doc ordered
>>34908939
Jim Wendler's 5/3/1 is pretty good routine...
see: https://youtu.be/VjIoUpOI1nc?t=420
>>34908965
I agree completely with the lack of lowerbody work, it's definitely a WIP but I wasn't sure how much was too much.
Another thing thing, I've been told a few times never to work the core before heavy squats / deadlifts squats are 3x a week so I thought Friday was the most suitable day for core work. Wednesday has deadlifts so I can't do it Monday and Friday is where you add more weight so I can't do it Wednesday.
Volume wise it's still 100 reps a week, so maybe that's enough? Maybe I could get away with some weighted planks on Monday.
Thanks for the help none the less!
>>34908993
Alan thrall has been lifting for like 10 years and can only squat like 200kg MAX.
He's weak as shit.
>>34909003
core work should be done at the end of every workout.
Total volume varries. I do 100 reps of squats in almost 1 day lol. But for accesories your individual volume tolerance will varry. Most of my accesories are around 5 sets, maybe 4, and 6-10 reps, so that's 30-50 reps on just you exercise. I really feel people are so affraid of over training that they under train
>>34909020
dat beard tho
>>34903906
What site is that?
>>34908230
You know that upright rows are universally acknowledged as the shittiest exercise, right? It's literally with that movement that you guarantee shoulder impingement.
One of the ways to test for shoulder impingement is to have the patient's arm in the upright row position and push their wrist down... which is literally what the upright row does.
Besides, it doesn't train the same muscle groups as the facepull.
If you don't like facepulls do rear delt flys.
>>34907774
One set of DLs is more than enough unless you're directly training with a powerlifting or strength routine (and Phul is not that).
If you wanna do high volume, then do romanian DLs instead.
>>34907743
SS for 3-4 months and then PPL.
>>34908050
Pullups are better than rows anyways.
Do closegrip though. There's no point in doing widegrip, it just shortens the ROM for the lats making it a worse exercise than closegrip.
The rest looks good. I'd do a few sets of curls and lateral raises but that's for aesthetics only.
What's your goal with the facepulls?
>>34905154
My battery is almost over so I'll try to be brief.
Decline bench is useless, shrugs aren't the best for the traps, deadlifts are mainly a hip extensors exercise, doing it right before leg day is gonna make it very hard to progress on the squats. It needs a day in between them, or move them to the same day.
>>34907766
>>34907986
Should your lifts really be that high before switching to PPL?
Or is this guy just naming random numbers?
>>34909146
please can you rate my routine, any changes you would make? u seem kinda knowledge. i would also like implement dips into my workout is it possible?
this has never been a good routine why do you autists insist on reposting it. It is not balanced, you will get worn out within a few weeks and day A is almost useless.
WASTE OF TIME
A
S
T
E
O
F
T
I
M
E
Day 1 - Overhead Press
5/3/1 Reps + BBB
Chin-ups/Pull-ups 5 x 10
Barbell Curl 3 x 10
Triceps Extensions 3 x 10
Face Pulls 3 x 10
Lateral Raises 3 x 10
Day 2 - Deadlift
5/3/1 Reps + BBB
Incline Weighted Crunches 5 x 10
Side Bends 5 x 10
Calves 3 x 10
Day 3 - Bench Press
5/3/1 Reps + BBB
Row 5 x 10
Barbell Curl 3 x 10
Triceps Extensions 3 x 10
Incline Flies 3 x 10
Day 4 - Squat
5/3/1 Reps + BBB
Good Morning 3 x 10
Barbell Shrug 3 x 10
Calves 3 x 10
Hanging Leg Raise 5 x 10
Its just 5/3/1 boring but big varient with accessories. I'm seeing people saying 5/3/1 is garbage do could someone explain why and reecommend a different split. I can only go to the gym 3 times a week atm though.
>>34909207
No you don't have too, but since you should reach those numbers in about 6 months they are a pretty good starting point.
(also known as 1/2/3/4 plate)
How does this Greyskull variation look?
>>34909476
>Greyskull
>variation
>still thinking hes doing the program
kek
>>34909323
I can only lift 3 days a week as well. Full time school, work and my personal life are far more demanding.
531 boring but big is well...boring. And garbage.
Volume is too low. Progress is too slow. There is absolutely no reason why a natty lifter should ever do this program. I don't even think people on gear should either. The /5/3/1 phases are pointless and push you towards prs at a snails pace.
I recommend INVERTED JUGGERNAUT. You flip the sets and reps of regular jugg and rest specific amounts of time. It's a very high volume program, and you make prs based off your own progress. So when I hit my 305 axle deadlift for 27 reps, I adjusted my next phase accordingly. This way you are not handicapped by a program and not pushed foward too fast The volume is high enough to not only make you ridiculously strong, conditioned, and it made my triceps explode from all the benching (I replaced bench with ohp)
If you need any resources on juggernaut or inverted juggernaut let me know.
Another program I recomend is gzcl because it's INSANELY customizable and it really works wonders
>>34909476
This needs some work.
Just stick to barbell bench press. Cut the accessory work in half. You should not have twice as many accessory movements as primary compounds.
I would recommend sticking with rows/chins and dips/curls alternating. Or just stop being an individual and do Phrak's.
>>34909631
I agree with switching the bench to barbell and removing at least the lat raises, but is there anything wrong with keeping shrugs, calf raises and ab work? Those aren't muscle groups that get hit significantly by the primary exercises.
>>34909599
Looking at those programs they seem more guidelines than programs, so could you give me an example of them for example, or a webpage/pdf that describes them well?
>>34910066
>Inverted jugg
https://mega.nz/#!fdEnRCQK!-R5m78EacPVch214szJPXaDQkwctqKWeiu8HrlEKqes
>Gzcl
http://swoleateveryheight.blogspot do com/2014/07/the-gzcl-method-simplified_13.html?m=1
That's the full juggernaut 2.0 book and the entire article on gzcl programing simplified
>>34909599
Yes. Please elaborate more on inverted juggernaut and gzcl. Been thinking about doing both. Also considered OP's, or a PPLPPLx routine.
>>34910100
>>34910256
Apparently didn't refresh. Thanks.
>>34900335
Literally reddit, the workout
>>34909258
Maybe, just maybe, you're wrong and that's why people keep posting it.
Nah, I'm sure you're right and everyone else is just dumb.
>>34910100
Ok so I took a look at both of them, and have some questions,
>Inverted Juggernaut
So each phase lasts about 3 weeks (4 if 3 times a week) correct. Doesn't this mean progression is identical to 5/3/1, as you increase your max then or am I missing something?
Also do you feel that the lack of handling heavy weights for over a month affects your strength?
>GZCL
Same progression question as for jugg.
How do these programs improve on 5/3/1 and what is your experience with them.
Sorry for taking so long got distracted and my phone is banned for some reason.
why the fuck no DUP for anyone?
>mad strength gains
>enough volume for hypertrophy
>perfect combination of bb and pl
>blowing the fuck out of my plateaus
literally best thing you could run if youre natty and have been lifting for 1-2 years and gains are slowing down
Has anyone had good progress with greyskull linear progression or phraks greyskull linear progression? Looking to start that routine with slight modification, looking for opinions
Does this look any good? Could deathlifts be replaced?
>http://oldschooltrainer.com/3-day-push-pull-legs/
Day One – Pull
Deadlifts (conventional, sumo, snatch-grip,trap bar) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted Pull-Ups or Chins – 5 sets x 5 reps
Day Two – Push
Flat, Incline, Dumbbell, or Machine Bench Press – 5 sets x5 reps
Military, Dumbbell or Machine Shoulder Press – 5 sets x 5 reps
Dips or Close-Grip Bench – 5 sets x 5 reps
Day Three – Legs
Back or Front Squats or Leg Press – 4 sets x 6 – 10 reps
Lunges, Split Squat, or Step-Ups – 4 sets x 6 – 10 reps
Calf Raises – 3 sets x 6 – 10 reps
i prefer high volume workouts that takes around 1,5-2 hours. i just enjoy them more. easiest way to achieve this is doing a full blown brosplit. but i don't like hitting each muscle group once a week.
so i was thinking PPLPPLx kind of routine. would it work out with such volume? like 10 exercise each day? and could i recover from it? i'm also on a cut.
>>34912740
>would it work out with such volume
I doubt it, you maniac
>>34912754
so, should i keep doing brosplit?
well, i don't like to call mine a brosplit. I do all important compounds, i squat, deadlift etc.
but in deep down in my hearth, i feel the need to work my muscles 2x a week...
>>34912774
Just do PPLPPLx or PPLxPPL but with like 5~ exercises or so, there's no need for such high volume
>>34893985
5/3/1 Boring but big variant, a 4 day split (google it) with some extra accessories
A/C accessories
3x20 cable row
3x10 dumbell curl/2x10 hammer curl/1xf barbell curl
3x12 ezbar skullcrusher 3x12 cable tricep
B/D accessories
Lateral raises 5x20
rear delt rows 5x20 face pulls 3x20
Cable crunch/hanging leg raise 3x20
r8
>>34912858
A dumbbell set going up to reasonable numbers for significant mass is far more expensive than the equivalent weight on a barbell and rack.
If you can't afford a gym membership, get a job. Do gymnastic calisthenics progressions until you can.
http://www.leehayward.com/workout_programs/
>>34912962
rec me a routine please?
Squat daily alternating between front and back, paused and unpaused, belted and beltless. Also pull daily with snatch/clean pulls, deficit deads, rdls, and conventional deadlifts. Don't do pressing.
>>34910100
Ok, so I have thought more about what you said, and started to set up a routine based on the GZCL method, but I don't feel like it differs significantly from 5/3/1. Do you have any sample routines for this?
I didn't love the idea of not handling heavy weigt in Inverted Juggernaut for over a month. Can you convince me this is retarded.
Ignore >>34911995
I'm retarded.
Any 5 day workout routine you guys recommend?
Quick question: Why i fee hungry after workingout? should i eat or endure the urge?
most of the time i follow the rule of eating only when i feel hungry but not sure when finishing working out
Is this a good routine to build a thick chest?
Bench 3x5
Incline Bench 3x5
or should I throw some db bench press or something?
>>34915290
throw in some dumbbells with an 8-12 rep range
Hey guys, any glaring mistakes in my new routine? I'm trying to focus on my pull a little bit more.
Sunday:
Clean and jerk
hack/power squat
Row
curl
shrug
facepull
russian twist
Monday: Run ~3 miles
Tuesday:
Sumo deadlift
bench press
Dumbell shoulder press
chinup
dips
tri extension
weighted sit-ups
Wednesday: Run like 3 miles
Thursday:
incline bench press
hack squat/Power Squat
Row
hyperextensions
Leg curl
pullups
leg raise
Friday: Off
Saturday: run 4-5 miles
>>34911995
You base your pr based off that wave, so let's say your on 5's wave and you get 10 reps, you then will increase you next phase training max. I think it's 5lbs for every 2 reps over the phase number, so 10 durring a 5s phase will be a 10lb incease to your training max for next phase. But let's say its 3 reps you get, well then you'd repeat the phase.
It's better progression than 531 and the reduce rest times force you to improve work capacity and strength. Your legs will explode from squat volume btw
GZCL
Progression is different based on set uo alone. The pyramid set up in gzcl is higher volume and is overall a better set up than 531
>>34914341
The idea of not handling heavy weight is difficult. That's where you have to peak properly. Take one week to reduce volume, and increase intensity. That's for another cono
Now as far as a sample gzcl program I'll see if I still have mine
>>34916211
Would this be an accurate reverse juggernaut - after my complaining about it I think I'll try it.
https://mega.nz/#!IJ5gWKZI!4p8qxMrwHnZPfWfSEfMr87_LQU4MtrNVWzx36dEB15U
I wasn't sure if I completely understood the reps on the 10 and 8 waves realization stage
Completing all four stages takes ~3-4 months?
i dont get the big fuss over 1 peak set of deadlifts?
doing a 4x6 followed by 6x3 every minute on the minute with maybe some deficits afterwards will skyrocket your gains. Fuck one set of deadlifts
>>34912702
deadlifts are necessary imo
>>34898105
That's the ideal workout routine
>>34909242
plz anybody? :(
Pls help me guys, right now iam doing ICF but i want to switch my Routine,
My stats : 94kg 1,95m
Lifts : squat 70 5x5
Bench 87,5 5x5
OHP 57,5 5X5
Deadlift 160 1x5
So what should i switch too, upper/lower, p/p/l or 5/3/1 or something different?
>>34917991
depends on your time and goals, you can go with a split or either pick up some other strength routine...
>>34918001
My goals are to cut bodyfat fast
>>34918015
caloric deficit and routine you enjoy thats it then, also cardio on off days
or you can always do DNP
>>34909207
To make the best use of your time, you should do Starting Strength until you're no longer a novice; that is, it's no longer possible for you to make any gains on an exercise with two days of rest and an alternate but related exercise between them.
The specific numbers you get to when you reach that point has to do with your lean mass and your recovery capacity, but most healthy males of average or greater lean mass should be able to hit those numbers.
>>34909242
I don't think the basic pattern is bad, but some of the rep range and exercise choices seem a little odd.
I'm always leery of overhead press and bench press on the same day. Maybe alternate them each week, with one for power and one for hypertrophy?
I really think 3x8 is a minimum for worthwhile weighted pull-ups.
Two sets of deadlifts is usually a bad idea.
Leg press shit tier.
More minor crits:
Lunges? Better exercises hit the same muscles. Go heavier on front squats or something.
Lying triceps extensions are better than tricep pushdowns.
I prefer facepulls to bent over flyes, but that's more preference.
>>34914651
>Why i fee hungry after workingout?
Food is fuel for the body. You have just used a lot of fuel.
>should i eat or endure the urge?
Eat big.
Unless you're fat, in which case, you should down a protein shake (their best use: diet aid).
HEY FAMStbh I was thinking of doing ss but adding lateral raises,something for rear shoulders,pullups dips.and maybe hammer curls and tricep extensions.Will this be over training.It's just that just doing SS on its own means your legs will get big and other that that and your core so you'll look DYEL(let alone look like you've made any progress) after 6-7 months.So I figure add some assistance and you'll have balanced proportions
>>34917991
How are your deadlifts so high but squats so low?
>H:198cm
>W: 106kg
>Squat 100kg 5x5
>Bench 80kg 5x5
>OHP 57.5kg 5x5
>Deadlifts are non existent due to poor form and pain but would be ~130kg 1x5
>>34918224
I suck at squats, but my deadlift progresses just fine
thoughts?
>>34916755
yeah about 3 or 4 months and that excel sheet is awesome wtf I was looking everywhere for something like this
I must add with inverted it is meant to be supplementary. Meaning it isn't so taxing that it in itself will be a very hard program. It has plenty in place for recovery. I did 3 days, ohp instead of bench, and my 4th day was strongman work (3 hour of strongman exclusive work) and I was able to recover. I bring this up so you know you can still add plenty of accesories or do some days of gpp if you wanted (I did gpp ontop of strongman making a 5 day program and was fine)
Hope your still checking this and you'll love Inverted
Hey, a question to strongtoast. A month ago I posted in some routine general thread and you gave me the routine below. I've been doing it for 3 weeks now, and I'm progressing ok (I know, it's 3 weeks, short time but yeah) but I don't feel that tired after doing it. I feel it as if it isn't enough or that I don't push myself hardly enough, the pump isn't there (except for arms). Why? needs some modifications or I'm just a retard
Day 1: Bench focus
Bench Press 3x5
Overhead press 4 x 6
Dumbell Flies 5 x 8
Dips 3 x F (sometimes I skip them because shoulder pain, do another tricep exercise)
Overhead tricep extentions 3 x 10
Abs 3 x F
Day 2: Deadlift focus
Deadlifts 3 x 5
Squats 3 x 8 (Go for a pump. So keep them deep and slow)
Leg Extensions 4 x 10 (short rests)
Leg curls 5 x 10 (Short rests. 30 seconds top)
Calves 4 x 15-20
Pull ups 3 x 8
EZ Curls 3 x 10-12
off
Day 3 Shoulder focus
Barbell OHP 3x5
Incline flies 4 x 8
Pec Dec 3 x 10
Side lateral raises 5 x 8
Shrugs 3 x 20 seconds (go heavy, hold in the shruged top position)
French triceps 3 x 10-12
Cable triceps 3 x 10-12
Abs
Day 4: Squat focus
Squat 3x5
Rows 3 x 8-10
T-Bar 3 x 8-10
Leg curls 3 x 10
+ super set 3 x 8
Leg Press 3 x 8
Calves 3 x 15-20
Hammer curls 3 x 8-10
Preacher Curls 4 x 10
>>34918707
Main lift you can flip so is 5x3 let's say and you can go heavier
Most programing I suggest will leave you going "that's all?" because I don't believe in absolutely killing yourself in the gym, it's pointless. And of your progressing, that's the key. So flip the sets and reps on the main movement, watch down time on them. I rest no more then 75 seconds on my big lifts. I hit a 280lbs bench for 6, rested 60 seconds and went again. Increase core work, not just ab work, and youll be fine. I remember helping you lol
>>34918746
I'm a little skeptical about the flipping, I may stay on the 3x5. Sure, I'll do some core workout, thanks for the advice anyway
>>34918707
wtf is this routine bunch of dangerous exercises
>flies
>dips
>leg extensions
>>34918836
I modified his existing program. flies arnt dangerous if you arnt an idiot, and extention are kept light for a reason
>>34918794
It's 15 reps either way, 5x3 will just be heavier. But if your seeing progress just keep going
>>34909207
No, that's a stupid meme.
You should do SS until you feel like you're stalling too much. People usually say by the time you do 2 squat deloads it will be around the time you should move on.
Besides, it depends a lot on your height and weight. If you're lighter, you might spend two or so years before reaching 2pl8 bench. And you shouldn't stay on SS for that long.
>>34909242
It looks good overall. I'd change a few things:
Shrugs are kind of a waste of time. They don't build your traps as well as the power clean or the deadlift. I suggest you learn to power clean, and then you can do barbell shrugs (https://www.youtube.com/watch?v=-0t_hCzUgvM) if you don't wanna do the full movement. But PC is a great exercise for the legs and hips too, so doing it on the leg day isn't a bad idea.
Leg presses are a meme. Just do lower weight/higher reps front squats.
The 3x6 squats and 2x6 deadlifts are perfect imo.
On tuesday, I'd do 3 sets of OHP and pullups and remove the rows. Remember to do closegrip pullups, it has the longest ROM for the lats. Widegrip is just a worse version of the exercise.
On thursday, I'd take out the press, the shrug and the lunge, add in something for the calves and the power clean (or barbell shrug). That's a lot of volume already. If you still have gas for more volume after all that, you can try onelegged squats like the pistol or shrimp squat. That's because standing on one leg works your hip abductors a LOT (glutes med/min and tfl), more than any other leg exercise.
On friday, I'd do skullcrushers instead of the triceps machine. It has a much longer ROM and it works the long head of the triceps a lot - just make sure you do it right: the bar is not supposed to go to your forehead, it has to go over your head and then further down.
I'd do DB OHP. You're able to open your arms completely and work your lateral delts a lot more than in the barbell OHP. But the lateral raises is a more important exercise for your routine, imo.
I would rate but I'm a noob.
Please rate mine, been doing this for 2 weeks (after doing 2 months of SS) and feels good, I'm adding weight and reps to my lifts constantly.
>>34918836
>>34918934
>>34918707
>doing dumb flys instead of crossovers or cable flys
>doing knee extensions
>doing dips
Just add some upright rows, rounded back goodmornings and behind-the-neck pulldowns and there you have it, the perfect routine to fuck your shit up forever and steal your gains.
nothing wrong with upright rows, did them for like 6 months
suck that hurted my shoulder afterwards but not at the gym
>>34919079
I'm 280lbs and I can do dips with a 45lbs plate around me and I have 0 pain
I can do 40lbs flies and feel 0 pain
I can do (I think) 120lbs on leg extentions for 10 reps. 0 pain.
I'm not bragging (especially about extentions lol) my point is that I do them and have 0 pain
>>34912048
>have been lifting for 1-2 years
That's why you don't see people doing it here, kek.
>>34912702
Eh, 6/10. There are better PPLs out there.
>>34912740
Lots of people do PPLPPLx and have results, so I think it's no biggie.
Lifting for 2 hours also isn't a problem, lots of people do that.
However, doing all that during a cut is crazy.
>>34912858
That routine looks pretty good.
People say you need a ton of dumbbells but you really don't. Just get dumbbell handles and some plates and you will be able to make as much mass gains as people in the gym (maybe even more, considering the average gym-goer is doing retarded shit).
You don't need a 100kg DB set. 50kg is more than enough. Hell, you might even be able to stick with 30kg for the first few months.
People seem to forget that you tend to lift a lot less weight with DBs than with barbells.
>>34915549
Do hanging leg raises, dragon flags, or crunches instead of sit-ups. Sit-ups is a shit exercise for the abs, it works the hip flexors a lot more.
Do barbell shrugs https://www.youtube.com/watch?v=-0t_hCzUgvM
Do back squats instead of hack/power squats.
The rest looks fine.
>>34916886
You mean skyrocket you into snap city? You are doing high volume of deadlifts, not resting enough, and rushing the sets. That's just a terrible combination.
Unless you're doing your DLs with 50kg, kek. But then that's just retarded.
>>34918281
Looks good overall.
I'd add power cleans. It's the best to train your power generation imo.
Do NOT do upright rows. Besides being useless it is the worst exercise for your shoulder health.
Do crunches instead of sit-ups for the abs. Sit-ups work your hip flexors a lot more than your abs.
Lunges are kind of useless. Do some kind of onelegged squat, like the pistol or shrimp squat. They work your hip abductors (glutes med/min and tlf) a LOT.
I don't like kettlebells but that's just me.
Snatch grip DL is pretty shitty.
>>34919018
Looks good.
>>34919192
>120lbs on leg extensions for 10 reps
That's per leg right?
>>34919151
>>34919192
>I do them and don't feel pain that means they are safe exercises
That's just a stupid fallacy.
And anyone who does upright rows should stop giving advice. It's the most retarded shit you can do at the gym.
P/P with legs split betwen two workouts cuz t-rex
Push
-squat 4x8
+bench 4x8
-ohp 4x8
-dips 4x8
-triceps pulldowns 4x12
Pull
-pull up 4x8
-diddy 2x8
-rows 4x8
-barbell curls 4x8
-face pulls 4x12
>>34919225
No. The way the machine at my gym is set up 120lbs is a fullstack. It's retarded. That's why I made the joke.
>>34919229
I'm no saying I can do them, so you can too. I'm saying I can do them without pain, so try it to see if you can too
>>34919247
Do the squat after the OHP and the DL after the rows.
Not really a fan of 8 reps for the main lifts but it's your routine so do what you want.
>>34919256
>so try it to see if you can too
Definitely would NOT recommend that.
Injuries are something you develop over time. You can feel fine for months until suddenly, bang.
And getting shoulder impingement, rotator cuff injury, or knee problems is no fun.
There are better, safer alternatives for all those exercises.
Dips aren't that bad, though.
Which routine does one use to achieve the stripper/gay camwhore mode?
>>34912048
I just saw this, I'm doing dup right now!
Gainz train'a comming
>>34919286
I'm not saying don't do the alternatives, I'm just saying people can do them without being injured. Shit, from dping strongman my fucking body is rekt and I'm only 24 and a year into strongman.
>>34919295
>I'm just saying people can do them without being injured
If they get lucky.
There's simply no way of doing a safe upright row.
>>34919305
Lol okay now not once did I ever say anyone should do upright rows. I do them to help with stones and even then it's once in a blue moon. They are so bad for you, I don't know who made that exercise up
>>34918613
Thanks for the advice, it seems pretty good, any accessories you would recommend besides what I have there? More bodybuilding oriented ones than anything else.
>>34919286
Could you tell something more about Ohp first and the rep range?
>>34919286
keep listening to this guy m8s, he thinks power cleans are a killer exercise for the traps and that hamstrings perform knee extension.
How do you guys feel about high pulls?
>>34919364
Anything will yield hypertrophy. Even 3 reps. Just pick your favorite and have fun
>>34919432
CLEAN AND PRESS ARE KING OF TRAP DEVELOPMENT
>>34919432
Except both of those things are correct.
https://www.youtube.com/watch?v=QfOQWwEB3rI
>>34893985
>legs once a week
>>34920939
>deadlifts on full-body day
>squats on full-body day
>legs once a week!
Why is /fit/ so full of retards nowadays?
>>34919432
>guy
Welcome to /fit/ newfriend. How are things on reddit?
>>34921113
deadlift is a back movement m8
SL 5x5 into 5/3/1
feels gud mate
>>34921113
>traps are female
kill yourself
>>34921621
Found the dyel.
AxBxA
BxAxB
Any thoughts on my routine? Is it balanced enough? It's just modified SS basically
>>34919381
You said you are t-rex mode, so having the stuff you wanna focus on - upperbody - before doing leg stuff is beneficial.
This is more of a personal thing, though.
The thing with 8 reps is that it's harder to keep the correct form doing high reps (pic related), and that you can't lift as heavy as you would do with 4-6 reps. And to progress, you wanna lift heavy. It's gonna take you too long to be able to increase the weight without dropping to 6-7 reps.
It's not the end of the world, though, and lots of people like to stick to 8 reps. It's useful once in a while. But I still find 4-6 reps the best rep range for the main lifts
>>34919543
As useless and bad as upright rows, imo. You shouldn't do any exercise that involves that arm and shoulder position.
>>34922314
I'd take the pullups out of A and the dips out of B.
Other than that it looks completely fine. Just make sure you're eating and resting enough.
Day A:
DB Bench 5x6
DB rows 5x6
Tittymachine 3x8
Curls 3x8
Tricep cable pushdowns 3x8
Deadlift west
Day B:
Alla the same exept 5x5 squats instead of the deadlifts
AxBxAxB
Also been on a break for 2 years so i got my bench from 75kg to 95 in a 6 weeks. Last max 100 kg.
>>34922951
Also deadlifts was 1x5 not west.
Android doing the best it can...
>>34922675
that pic
>muh dick
>>34922675
Thank you senpai ill stick with 8 reps till i stall and then lower it to 6.
What's a good routine for a grill?
>>34903164
The fuck?!
Has anyone got the albo's adjusted routine pic? I really liked that routine but I lost it.
>>34923476
T-thanks, g-guys.
>>34924246
Madcow 5x5 or 1xF sit on my dick
>>34923476
If you read the fucking sticky you'd realize that being a girl doesn't really make you any different than a man in the lifting department.
Read the fucking sticky.
What does /fit/ think about neila ray one page workouts?
This was just a front page one, but there's tons more. Im a fatfag trying to become fit, is building a routine around these a reasonable place to start as far as exercise goes?
can someone tell me what a good amount of sets for increasing strength in deadlift?
I've been working 5x5 but I'm wondering if you're supposed to do a certain % of your max aswell.
>>34924539
>Im a fatfag trying to become fit
1. Calculate TDEE.
2. Subtract 500 from TDEE. The resulting number is your new daily caloric intake. Never go over it.
3. Do the couch to 5k program (pic related).
4. On top of #3, go for an hour long walk every morning or evening (whichever works for you).
Once finshed with your cut, start SS.
>>34924785
Woops forgot image.
>>34923476
what are your goals?
Why the fuck is every routine now doing rear delts flys or facepulls and NOT doing lateral raises?
Why the hell is everyone falling for the rear delt meme?
Fucking do your lateral raises ffs. It's infinitely more important.
>>34925419
why are lateral raises more important?
>>34926284
It's the most important for aesthetics.
For reasons, I can't hit the gym until January 2016.
My legs are where I want them to be but my pecs are very underdeveloped, in terms of both strength and size.
So my plan is to work on my chest more while I'm home.
I'm trying to make a routine but I need some help. So far I have:
>ABxxABx
>Day A
DB Incline Press
Pullups
Tricep exercise
>Day B
BB Hip Thrusts
Lateral Raises
Forearm Work
>Equipment
Adjustable bench (no rack)
Dumbbells (80lbs max)
Barbell (200lbs max)
Ab wheel
I have about 8 weeks and I want to get my DB incline press from 65lbs to about 75-80lbs, but I have no idea how to plan progression with dumbbells. Also want to work on my triceps a little more. Help please?
Push
Bench 3x5
OHP 3x5
Incline Bench 3x5
Lateral Raise 3x10
Tricep Pushdown 3x10
Overhead DB Extension 3x10
Shrugs 3x10
DB Bench 3x12
Chest Fly Machine 3x12
Pull
Lat Pulldown 3x10
Seated Row 3x10
Face Pulls 3x10
Barbell Curl 4x10
Cable Curl 3x10
Wrist Curls 3x15
Legs
Squat 4x6
Leg Extensions 3x10
Hamstring Curls 3x10
Calf Extension 5x10
Ab Work (Need some recommendations here)
Goal is to build up a thicker chest/arms and work on calves a bit. Going to be bulking from now until January.
Can I get some advice or a rate?
>>34900001
>Shoulder Dislocation 1x20
huh?
Lel, CBTs are pretty much the crème de la crème of /fit, so pretty much 90% of fit look worse than that, and even then the average in those threads are horrendous. So take all advise with a grain of salt considering the people critiquing your routines are most likely a skelly dyel or a fat neckbeard
A
Squat 3x5
Bench 3x5
Pendlay Row 3x5
Dips 3x10
Lateral Raises 2x10
B
Power Clean 3x5
OHP 3x5
BB Curl 3x10
Push-Ups 1xF
Leg-Raises 2x15
C
Front Squat 3x5
Deadlift 3x5
Pull-Ups 3x8
DB Bench 3x5
Tricep Pulldown 2x10
AxBxCxx
Any input is appreciated.
>>34929523
>implying
pic related, come at me bro.
I do an upper lower split. Very simple. Squat followed by cleans one day, the next i do bench 3x5, then paused 2x5, weighted chins 5x5 (60kg weighted), then db or push press, 4 sets, high reps if i' doing dumbbells, 3-5 for push press. then i might do some curls if i can still be fucked. for the next lower i do deadlifts and front squats. do each 2-3 times a week.
I'm all defined and shit and still tell noobs to do stronglifts and more ripped people to do high frequency compounds. come at me.
>>34930791
no timestamp
kek
>>34930810
its from another cbt theres another pic in it post timestamp or your pretending to be this guy
>>34930791
>>34930810
>implying i'd lie about that
if i were to lie i'd choose someone a lot bigger than myself.
>>34930853
>>34930810
better now?
>>34930791
>tell noobs to do stronglifts
Stop telling noobs to do a shitty routine. Tell them to do SS or Reg Park's instead.
>>34930911
>SS
>teaching noobs who want to get big, not play football, to do powercleans
why? Bent over row is a much better idea. I find SS lacking in lat work. Fuck that noise.
I do think the 3x5 format is better than a ramping 5x5 format, but SL is still a fucking solid routine with added dips and chins.
>>34930927
>why? Bent over row is a much better idea. I find SS lacking in lat work
SS has chinups and weighted chinups...
>to do powercleans
Power cleans will give you big traps and also train your hip extensors. Thinking they don't serve any purpose is stupid.
Yes it's an explosion lift, but the pendlay row is also an explosion lift.
>>34930927
>SL is still a fucking solid routine
Yeah, because it literally stole SS's routine.
>>34930947
that's literally it. doing chin ups 1.5x a week is not enough by any means. Your back is a huge muscle, why you're told to train it at half the frequency as your legs makes no sense.
they do serve a purpose, but if i had to choose an exercise for an aesthetics seeking beginner, i'd choose some form of row over a powerclean. I see no reason why he can't do both though.
>>34930951
stole and improved.
>>34930964
>doing chin ups 1.5x a week is not enough by any means
It's the same frequency with which you do rows on SL...
Also, deadlifts.
> i'd choose some form of row over a powerclean
Except SS doesn't have powercleans instead of rows. It has CHINUPS instead of rows and then ADDED power cleans.
>>34930977
>improved
Keking my ass off. Stop giving advice to people.
>>34893985
I can't believe this garbage routine is still posted here.
>having a leg day
>low bar squats, front squats, power cleans, and SLDLs on one day
>deadlifts on the next day
>not just having deadlifts on pull day
Yeah this routine is literally fucking garbage. Just do this, it's not quite as retarded as that piece of shit routine.
>>34931016
That routine is way superior to your pic.
Go be a mad dyel somewhere else.
Also
>squatting on day A
>deadlifting on the very next day
Enjoy your shitty progression.
>>34931016
>following a roider's routine
keking tbqh.
>>34931016
this. didn't read routine you posted but the analysis of the OP's is spot on.
>>34931016
>low bar squats, front squats, power cleans, and SLDLs on one day
Don't you know how to read? Power cleans and SLDL are optional exercises, for people who aren't DYELs and can actually work hard.
>>34930989
yes, but SL has chin ups on top of rows, which brings the freqeuncy of lat work up to scratch. SL literally just has chin ups, power cleans don't count as a lat exercise. you have literally double the lat work on SL.
Who the fuck are you to give advice to people? seriously, i'm just saying what worked for me.
>>34931082
>but SL has chin ups on top of rows
No it doesn't. http://stronglifts.com/5x5/
>SL literally just has chin ups
You mean SS? If so why are you ignoring the deadlifts? Or don't you know deadlifts also train your lats?
> i'm just saying what worked for me.
There's people who look better than you and never done anything but machines on the gym.
Something worked for you, but it doesn't mean it's good. Anything can work if you spend the time. But some routines are good and some are trash. SL is trash. SS and Reg Park's are good. Don't recommend trash to people.
Any thoughts?
Upper/Lower (GZCL method)
ABxCDxx
A: Upper Bench
Bench Press: 5x3
Incline DB Press: 4x6
DB Row: 4x6
Lat Pulldown: 3x10
DB Overhead Triceps Extension: 3x12
superset
DB curl: 3x12
B: Lower Squat
Squats: 3x4
Romanian Deadlift: 4x6
45° Leg Press: 4x6
Calf Raises: 3x15
Standing Cable Crunch: 3x12
C: Upper OHP
OHP: 5x3
Close Grip Bench Press: 4x6
Chin ups: 4x6
Seated Cable Row: 3x10
Face pulls: 3x12
Lateral DB Raise: 3x12
D: Lower Deadlift
Deadlift: 3x4
Squats: 4x6
Calf Raises: 4x8
Seated leg curl: 3x12
Hanging Knee raise: 3x12
>>34893985
so 6 sets of biceps and ~6 sets of triceps per WEEK
no fucking wonder all of /fit look like meme trexes
>>34931168
>pulls don't work biceps!
>pushes don't work triceps!
Go shitpost somewhere else.
>>34931033
The routine is ABxCDxx, so you do heavy squats on A day, RDLs on B day. You don't do heavy squats and deads back to back.
>>34931060
Even if those are optional exercises, it's foolish for an intermediate routine to only have one leg day. Just do PPL if you want both strength and hypertrophy.
>>34931381
>only have one leg day
You also squat and deadlift on day D...
>low bar and front squats for strength on leg day
>deadlifts on the day immediately afterwards with high bar squats for hypertrophy
Yeah that's retarded.
>>34931469
just do pull/push/legs/x
>>34931469
>deadlifts on the day immediately afterwards with high bar squats for hypertrophy.
You mean OP's routine? Because if so it's ABCxDxx.
You have a rest day between the squats on C and deadlifts and squat on D.
I need help, its there any good hypertrophy routine using only freeweighs and maybe calisthenics?
why not squat every routine?
>>34927591
pls help
>>34899675
ab0s0lute cancer
That pic in op is literally the made up program of a random /fit/izen. With a spelling correction.
Kek, you do that shitty routine and post results.
ABCxDBx
A: Jogging 8km@13km/h
B:Bench press 3x5
Bech press at 85% 3x8-10
Military press 3x10-12
Rowing pendlay 3x8-10
Curling 3x10-12
Two arms triceps extension 3x10-12
One arm row 3x10-12
C: Jogging [email protected]/h
Squat: 3x5
Dead lift: 3x5
Reverse lunge 3x10-12
leg curl 3x10-12
hip brigde 4xMax
sit-up 4xMax
D: Jogging [email protected]/h
Bench press 3x5
Military press 3x10-12
Rowing pendlay 3x8-10
pull over 3x10-12
hammer curl 3x10-12
Pull-up 4xmax
Dips4xMax
r8, I'm doing this to get enough in shape to join army.
Easy, effective shit
A
OHP 5/3/1
OHP 5x10
Bicep curls
B
Deadlift 5/3/1
Deadlift 5x10
C
Bench Press 5/3/1
DB Press 5x10
D
Bent rows 5/3/1
Bent rows 5x10
ABxCDxx
>>34933548
The volume and exercise specificity is way to low. Do some extra assistance exercises.
>>34933613
5/3/1 is 3 warm up sets, and 3 work sets. And as far as exercise specificity goes, those are all phenomenal compound movements.
>>34933699
Yes but at one point you will have to do more than only the compound movements or your routine won't be optimal and you will plateau. With more effort, thus by doing some assistance exercises for your main compounds, you will have bigger gainz. Assuming your not a novice ofcourse.
>>34905008
>>34905008
You do know metabolic stress and TUT also come in to play right bud? And as you implied lifting 100kgx 3 x3 is the same as lifting 60kg x 5 x 3 in regard to volume, but then again 60kg wont cause the same metabolic stress and muscle damage as 100 kg.
A:
Squats 5x5
Press 5x5
Curls 3x10
Abs 3xF
B:
Deadlift 10x1
Bench Press 5x5
Calves 3x10
Pullups 3x10
C:
Squats 10x1
Press 5x5
Curls 3x10
Scullcrusher/Narrow grip bench press 3x10
D:
Bent Rows 5x5
Bench Press 10x1
Dumbbell Flies 3x10
Lateral Raises 3x10
E:
Squats 5x5
Press 5x5
Curls 3x10
Abs 3xF
F:
Bench Press 5x5
Dips 3x10
Calves 3x10
Pullups 3x10
ABCDEFx
5x5 are ramped up sets with one top set of 5
10x1 are performed at 90% 1RM
rest periods are 60s
Workouts should not take longer than 45min
>>34898040
i would add in more upper body horizontal pull, rear delt, rotator cuff, lower traps, or you'll probably eventually hurt your shoulders due to muscular imbalance
Any good, or am I wasting my time?
A:
DL 3x5
Chinups 3xf
Kroc rows 3x10
BB curls 3x8
Hammer curls 3x10
B:
Bench press 3x8
OHP 3x8
Dips 3xf
Skullcrushers 3x8
Tricep pushdows 3x15
AxBxAxBx
>>34893985
>ABCxDxx
IT'S BEAT DOWN! TIME!
>>34934190
Genetic T-rex and cracked my knee recently so squats are done rarely
>>34925419
100% agreed. Lateral raises are way more important than rear delt raises and facepulls.
>>34933140
So what? It's a good routine.
>>34927857
Not a fan of the chest fly machine. Try cable crossovers instead? It's a much better exercise.
And do weighted chinups instead of the pulldown.
Take out the leg extensions and curls and do deadlifts.
For abs you can do hanging leg raises and add weight as needed.
>>34931016
5/10 routine
>>34931160
Try one-arm lat pulldowns. They have the longest ROM for the lats out of any back exercise.
And do hanging leg raises instead of knee raises. Knee raises train your hip flexors a lot more than your abs.
3 sets of diddylifts seem excessive to me, specially considering you're gonna do 4 squat sets right after. I'd lower it to 2 DL and 3 squat.
Other than that it looks great to me.
>>34931469
The shitposting has no limits. The routine is ABCxDxx, learn to read.
>>34933467
I'd lower the deadlift sets to 1 or 2 and take the lunges out.
I'd also do crunches or hanging leg raises as sit-ups don't really work your abs. But I think you gotta do sit-ups as a requirement for the army? If that's the case then do them I guess.
I think 4-6 reps is a lot better on the press, but that's just in case you wanna progress faster. Some people don't really care about it so I guess it depends on what you want.
>>34933548
5/3/1 is a routine for advanced lifters.
Your routine has no volume whatsoever.
I rate it shit/10.
If you're a beginner then do SS instead of that shit.
>>34933944
5/10. Your muscles need 48h of rest each. You're giving them 24h.
Basically wasting time.
Divide the workout into a split and let the muscle groups rest for a day before hitting them again.
Deadlifts are mainly a legs/hips exercise, don't do them on the day after the squats.
>>34934190
4-6 bench press and OHP. Other than that it's okay.
>>34934262
Yeah...no....it isn't a good routine. It's retarded. It's the routine a detail obsessed new gym goer would come up with while eating pizza and watching anime after doing very little research on why certain programs work and the concept of an intermediate level lifter and their ability to train naturally.
Fuck off you self promoting shit. Just do 5/3/1 with good accessories.
>>34934262
Thanks bro, we're all gonna make it
>>34925419
>>34934262
Why do you think lateral raises more important?
>>34893985
monday- squats bench and bent over rows 5x5
pull ups and dips 2x10
wednesday-squats OHP and deadlifts 5x5 (dl1x5) with lateral raises and dumbell shoulder press 2x10
friday repeat monday but with curls, tricep extensions, skullcrushers and hammer curls 2x10
im just doing 5x5s right now and i'm trying to figure out some other excercises to add so let me know if i'm all fucked up or if i should add something or take something away.
>>34934334
>it's not a good routineee
You faggot have been crying this for a long time and haven't brought up a single argument besides "it's shit please notice me!"
The routine is solid. I've been doing it and compared to other PPL routines out there (PHUL), it's much much better.
Go be a dyel somewhere else.
>>34934334
>do 5/3/1
Keking. Yeah, go get stuck on a shitty routine with the progression speed of a turtle on reverse.
>>34936129
we've debunked op's shitty routine in 20 diferent threads through last 3 weeks yet he still insists on not changing anything
(and fuck that deranged trap tha's defending it in every thread)
also
>and compared to other PPL routines out there (PHUL)
you don't know what you're talking about
