I've been adding 10lbs to my maxes since I switched to this new routine I made, I felt it'll be a crime if I don't share it with you faggots
3 days of full body
1 day everything is compound 3x3 extremely heavy
2 days everything is 5x10, with two compounds and lots of accessory
Try it out its the best routine ever, I've never gained strength and size like this before
oh yeah? post the routine then.
>>35105451
There is no specific routine you faggot
For 3x3 days I just do main lifts for each group (bench, squat, deads, etc.)
And for 5x10 I do primaries with whatever accessories I feel like, I just mix it up
Well it's a variation of daily undulating periodization. It's a good concept for intermediates but I personally like the rep ranges from all different days of DUP to be close to each other to target only strength or hypertrophy.
>>35105486
lol alright, no need to get defensive. wanna share your stats?
im more of a fan of 5/3/1 but i tend to really like the days during my 3 rep week, that's when i get my best lifts so i see what you mean
>>35105325
what are your lifts?
>>35105325
Why is E-40 powerlifting?
Captain Save a Hoe can't save that squat.
>>35105598
>5/3/1
>american programming
lmao
>>35105325
Kind of like tm except two volume days breh
I'm not entirely following, could you post a specific example. Like maybe over the course of the week?
>>35105598
>>35105619
Sorry had to abandon to take care of my dog but I'm back
Stats: 200lbs, only lifting for 6 months
When I started: 1pl8 back squat, 35 bench, couldn't do any pull ups, didn't know my deads
Now I haven't maxed but here are my yesterday results: 225x2 bench, 1x2pl8 front squat(haven't done back squats in a while) 5x 275 sumo deads. 3 pull ups with 35lbs added.
I weigh 195 6'
>>3510625>>35105872
Monday:
Bench 3x3
Front squat 3x3
Sumo deads 3x3
Wieghted pull up 3x3
Dumbell bench 3x3
Dumbbell rows 3x3
Power clean 3x3
I set it up so I barely get the last rep of 3rd set
Wednesday (everything 5x10)
Bench
2xSome isolation triceps
2xSome isolation chest
Back
3x whatever back workout I haven't done in a while
Squats
1x quad isolation
1xhamstirng isolation
Sumo deads
Friday
Same as Wednesday but different lifts
ABSOLUTELY NO ABS
>>35106315
I should add, expect your workout to be at least 2 hours
>>35105325
how do you eat yours?
>>35106252
your going to gain on your lifts no matter what then, you're still in that weight range where 5-10 pounds a week is pretty normal. not saying your routine is bad, hell it could be the best thing you've ever done for your body, but i would track your progress especially when you reach the 12-15 week mark on this routine. if you stall around the 8-10 week mark on your major lifts, evaluate your form, diet, and rest. if those three things are on point, then the routine isnt on point.
>>35106761
I started this routine a month ago after I hit a long plateau. Gained 20 on bench in two weeks.
>>35105325
So you are doing 5/3/1 but lying about progression.
>>35108412
No I'm doing 3/10/10 you dumb retard, and the reason I'm sharing this is that those results are very real and I myself am very surprised
