Routine Thread
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yo. currently i am skinny fat and wish to change that, and am unsure which routine i should follow. I am torn between two similar routines;
Stronglifts 5x5 or a variation of Starting Strength from the sticky
Stronglifts is:
>A - Squat, Bench, Rows
>B - Squat, OHP, DL
all 5x5 (minus deads)
while the variation of SS is:
>A - Squat, Bench, DL, Dips
>B - Squat, OHP, DL, Chins
all 3x5 (minus deads)
although they are very similar idk what routine would be more effective for transitioning from skinny fat to a strong ottermode.
also, imo (yeah i know my opinion counts for fuck all) it looks like both routines are a bit low on chest? and i figure the SS variation already has too much volume to add accessory work? idk i just don't want a crazily underdeveloped chest for real world standards.
I don't see a bodyweight general but I'm trying to get some basic starting routines. My doc says I should either switch to bodyweight or stop working out completely because weightlifting killed my tendon/nerves in my left arm.
>>34964904
wtf how did you do that?
Also just google bodyweight exercise routines.
>>34964904
I've got a few bodyweight photo thingys i can post, say if you want them all theres 9 in total
>>34964932
Don't bother to post them if all of them are as shit as the one you just posted. But if you have some serious bodyweight routines, post them.
This is a routine for someone who thinks he will do sports once a month and be fit.
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
High Frequency Workout
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
>>34964970
yeah i know haha, i just grabbed them all to get ideas for exercises i could throw together back when i did boxing. but they all had really exciting names like
>Batman
>The Assassin Workout
>The Anvil
kek
>>34964867
can't wait to hit ripped mode. Hopefully this time next year. Still pushing that ottermode after a year of lifting.
>>34964904
>>34965005
Some good bodyweight exercises
Pull ups
Chin ups
Dips
Push ups (not the normal one, do one of the variations)
Leg raises
Hanging (bar or rings)
Squats (pistol squats, shrimps, etc.)
Plank
>>34965033
what routine did you use? and are you happy with the results
how do i acheive synthol mode? never heard of it before. looks pretty manly and full of testosterone
>>34964867
I did this for 2 months and it was good.
It's kind of a beginners routine and i'm not a beginner, but i was still able to make gains.
And if you don't want to do that one then take this routine (inserted as jpg) i just made and for just 12,99 you can be as fit as Batman.
Though it's not as much a beginner routine and it's mostly focussed on building a bigger chest with a chest routine that's proven to be succesfull as stated by Bodybuilding.com http://www.bodybuilding.com/fun/boost-your-bench-press-with-this-cutting-edge-study?mcid=SM_facetraining
(We take cash and credit)
>>34966607
Forgot the link: http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
I did this for 2months and next week i'll be starting the routine in the jpg.
>>34964867
>Legs
3x6 Squat
3x8 Romanian Diddly
3x10 Leg Press
3x10 Leg Curls
3x10 Calf Raises
>Push
3x6 OHP
3x6 Incline DB Bench
3x8 Flat Flyes
3x8 Weighted Dips
3x8 Lat Raises
>Pull
1x6 Deadlifts
3x8 Weighted Chins
3x8 BB Rows
3x8 Curls
3x8 Rear Delt Raises
Increase main compounds 2.5-5kg per week, other shit whenever possible while still maintaining good form.
>>34964904
bodyweight can be very tough on your tendons too, for instance compare bench press at low weight vs bodyweight dips
when I can not access gym, I start doing bodyweight routine which is pretty much handstands, handstand push-ups, dips, pull-ups, supine rows, hanging, hanging leg raises, pistol squats and sprints.
>>34964867
Don't deadlift 3 times a week ya dingus.
Hows this look, percents are based on the last weeks Friday max.
Monday
Squat 5x5 85%
Bench/OHP 8x3 90%/85%
Deadlifts 10x2 70%
LTE 3x8
DB Row 2x12
Wednesday
Squat 2x5 70%
OHP/Bench 3x5 70%
Pullups/Chins 3xF
RDL 3x8 (going to start at 1pl8 and throw on 5 lbs a week till it gets heavy then reset it)
Friday
Squat 5RM
Bench/OHP 3RM
Deadlift 5RM
>>34968391
why not?
unless you're pulling 2pl8s you won't fatigue yourself
SS has you doing 3 times per week while you're learning to clowerr panwe
>>34964867
I like stronglifts becuase rows instead of power cleans desu
PHIR
5 Day split. Could someone tell me how it looks? Been using this for a while now. I didnt include my calves, forearms, traps or abs in it
-Legs:
Squats
Leg Extensions
Leg Press
Seated Leg Curls
Sumo Squat
-CHEST:
DB Incline
DB Flat
DB Incline Flyes
Dips
Machine Press (Burn Out)
-Back:
Wide Grip Pull Ups
Deadlifts
One Arm DB Row
Bent-Over BB Rows/Reverse
Single-Arm Cable Pulldown
V-Bar Rows
(REST)
-Shoulders:
Clean And Press
Side Lateral Raise
Seated DB Press
-Superset:
Seated Overhead Shoulder Fly + BB Front Raise
-Arms:
Pullups + Dips
Cable Hammer Curls
Tricep Extensions
DB Curls
Superset:
Skullcrushers + Close Grip Bench Superset
Barbell Curls
AxBxCxDxx
A
1xF Barbell Overhead Trunk Rotation
1x5 Barbell Deadlift
3x5 Barbell Bent-Over Row
3x5 Barbell Upright Row
3x5 Dumbbell Incline Bench Reverse Flyes
3x5 Barbell Biceps Curl
B
1xF Barbell Overhead Trunk Rotation
3x5 Barbell Full Squat
3x5 Barbell Flat Bench Press
3x5 Dumbbell Flat Bench Flyes
3x5 Barbell Seated Overhead Press
3x5 Dumbbell Triceps Extension
C
1xF Barbell Overhead Trunk Rotation
1x10 Barbell Deadlift
3x10 Barbell Bent-Over Row
3x10 Barbell Upright Row
3x10 Dumbbell Incline Bench Reverse Flyes
3x10 Barbell Biceps Curl
D
1xF Barbell Overhead Trunk Rotation
3x10 Barbell Full Squat
3x10 Barbell Incline Bench Press
3x10 Dumbbell Incline Bench Flyes
3x10 Barbell Seated Overhead Press
3x10 Dumbbell Triceps Extension
>>34964904
>>34964970
>>34968391
Fuck. Was supposed to be rows not dl on workout A. So would be dead lifting 1 to 2 times a week
Could someone post a simple 3 day routine based on hypertrophy, but with the 5 main compounds in it. For someone who wants to switch from SL to something else. Thanks
>>34964867
Routine check.
AxBxAxBx
A
squat 2x5+1x5*
bench 2x5+1x5*
power clean 5x3
chinup/pull up alternating 4 sets
cable crunch 3x20
barbell curls 3x8
1 superset curls on the cable machine
tricep extension 3x8
calf raise 3x20
B
squat 2x5+1x5*
OHP 2x5+1x5*
deadlift 1x5*
deadlift holds x3
dips 4 sets
cable crunch 3x20
hammer curls 3x8
1 superset of hammer curls.
lat pulldown 3x8-12
wrist roller 2x up and down
this is the order i do the routine in.
-should i change the order
-am i doing stuff thats inefficient
-should i add something ?
anything i am missing out on ?
26/M/175cm/73kg
4 months lifting
