routine thread
Images are sometimes not shown due to bandwidth/network limitations. Refreshing the page usually helps.
You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
![Madeline-Stuart-Model-Down-Syndrome[1].jpg](https://i.imgur.com/nBAw3bf.jpg "Madeline-Stuart-Model-Down-Syndrome[1].jpg")
this place is retarded edition
>advocates routines (SS, 531, TM etc)
>no one does them
routine general tread
>>35245428
1: back, bicep, forearms, abs
2: legs, traps, calves, abs
3: Chest, Shoulders, Triceps, abs
R: rest day
Week One: 1, R, 2, 3, R, 1, R
Week Two: 2, 3, R, 1, R, 2, 3
Week Three: R, 1, R, 2, R, 3, R
1: Back:
1: wide grip deadlifts: 15, 12, 10
2: rack pulls: 10, 10, 8
3: t-bar rows: 12, 10, 8
4: front pulldowns 3 x 8-10
5: one arm db row 3 x 8-10
Bicep:
1: one arm db concentration curl 3 x 8-10
2: alternating db curl: 3 x 8-10 (pronate on the way down, slow on the way up)
3: 45° incline db curls: 12, 10, 8
<superset
4. Hammer curls 12, 10, 8
Forearms:
1: reverse preacher curls: 2 x 12
<superset
2. barbell wrist curls 2 x 20
2:Legs:
1: back squat: 15, 12, 11, 10, 9, 8
2: leg Press: 15, 12, 10
3: leg curls: 12, 11, 10
4: thigh iso machine or hack squat 12, 10, 8
Traps:
1: one arm upright db row: 3 x 8-10
2: face pulls: 3 x 8-10
3: DB Shrugs: 12, 10, 8
Calves:
1: standing calf raise: 3 x 15-20
2: donkey calf raise: 4 x 20-25
3: seated calf raise: 4 x 5 (very hard drop sets)
3: Chest:
1: bb bench press (shoulder width grip): 12, 10, 8, 6, 4, 2
2: 70° incline db press: 10, 8, 6, 4-6 (drop angle after each set)
3: 10° decline dumbbell flies: 12, 10, 8
4: db pullover (lying across bench) 12, 10, 8
Triceps:
1: close grip barbell bench press: 12, 10, 8
2: one arm overhead extention: 12, 10, 8
3: V-grip pressdown: 12, 10, 8
Delts:
1: bent over db lateral raises: 15, 12, 10
2: side cable raise: 12, 10, 8
Im doing modified 5/3/1 atm and its going well
1: OHP 3x5, DB OHP 5x10, Dips 5x15, Chinups 5x10
2.Deadlift 3x5, goodmornings 5x10, DB row 5x12
3. BB BP 3x5, DB BP 5x10, DB row 5x12
4. Squat 3x5, leg press 5x10, calf raise 5x15
>>35245428
>no one does them
Plenty of people do them. But you never come across these people because you're in the fucking "routine thread". Listen pal, unless you're a beginner and/or on a heavy bulk, simply having a "routine" will objectively speaking simply never be optimal.
A "routine" is not a program. You want a plan of progression. You want periodization. What you don't want is a simple, arbitrary list of exercises.
Everybody in the routine threads thinks they're geniouses.
Nobody in the routine threads know what the fuck they're doing.
Get out of this thread and get on a real program.
>>35245428
DSILF.
>>35245541
>Everybody in the routine threads thinks they're geniouses.
that's why I've started this thread with this premise
Squat 3x1
Bench 3x1
2 accesories 2x10+
Everyday
>>35245428
own variation of a PPL routine (because injuries and rehab):
day1 push heavy
day2 pull light
rest - rehab
day4 push light
day5 pull heavy
rest - rehab
rest
difference between light and heavy are the rep ranges obviously. currently on a slight deficit so not really doing too much volume. been working like a charm so far. oh, and every morning I also have a rehab session.
"Routine thread"
--> Pple just making a shopping list of exercises with solid rep ranges
How about a program thread? A one where people tell how they are going to train, what they are after and how they will go for the progressive overload?
Your leg routine could be like
Squat 3x10
Deadlift 5x10
Front squat 3x5
"Oh shit anon that's too much volume", while you could be doing all those exercises pretty light, being able to recover fast, or training speed/technique and so on.
TL;DR: beginner thread. Read some books about programming.
>>35245750
Programming is difficult to talk about since everyone is a unique individual.
You can get down some guidelines but its very rare imo that 2 people can benefit equally from an identical program.
Its all theoritical which is always exciting. Then we are all actually lifting and experimenting too. But being 4chan people want things to be straight forward and will argue youre making huge mistakes and youre a retard. Its no point.
If you mastered your body and youre on the perfect program than grats. Keep it to yourself though.
>>35245750
This.
>>35245770
It'd be great if people actually tried to find out about those. My honest opinion is that you should create a program with lots of variety for that goal. Like if you have a squat day, don't plan to hit a strict 3x5, think about what you did last time and try to raise the progressive overload, listening to your condition of that day.
Like if last time you did 3x5x100kg, go for 1x6x100kg, 2x4x102.5kg, 1x8x95kg. Or if you feel like shit just raise the sets, do 5-6x5x100kg and so on. Its also mentally much easier to have some variety, for example if you do 102.5kg for reps and then switch to 100kg, it feels a bit more light. Every now and then you can add some AMRAPS or other things to find what suits you.
Strict routines are good just for beginners. After that you should educate yourself a bit, if you take this thing somewhat seriously.
>>35245770
>If you mastered your body and youre on the perfect program than grats. Keep it to yourself though.
>mastering own body
>being in 16~25 yo range
you know how many
also is one mastered his own body why the fuck would they ask advice here?
majority here is a lightly more than beginner, maybe did lift for a few months doing brosplits seeking advice
you can point almost everyone to a program whether it's SS or TM or 531
they'll instantly take benefit because:
- they will learn how to stick to an actual program
- see results because authors put some amount of effort on them
there's no secret ultimate program, at least not now and for this audience
>>35245428
>advocating 5/3/1
>for beginners
>>35245967
How in the fuck is sticking to a weight lifting program a benefit that is better then learning how their body works by experimentation and listening to it?
>there's people in this thread right now who think everyone is training for strength and need periodization and percentages in their routines
>>35246032
Dude, the sticky is basically babby's first power lifting routine and stupid as fuck dieting tips.
They also actively shit on any workout routine that does not include any form of weight or can be done outside of a gym without weights.
And there are multiple gear threads and threads where they push gear and gear abusers as the penultimate of good looks and athletic functionality even to people who want to be natural and want to know how to maximize their boddies for a specific goal.
Shit dude, they pushed the bodyweight general to an entirely different board altogether.
This bored is for future gear addicted gym bitches and horny fucktards looking for the inevitable half naked pics of chads and jamals and bobby dadbods who're all looking for postive reinforcement from anonymous strangers.
>>35246032
>there's one guy in this thread right now who thinks that sports science only applies to somebody who wants to increase his 1RM
I'm literally sitting here, shaking my head in front of my monitor.
>>35246076
This isn't sports science.
This is people jacking off over dead simple lifting routines starring nonstandard version of lifts that no one in any professional capacity uses.
I dare you to find a single coach of any major sports team on the planet who would prioritize strength over everything else. Just one.
>>35246031
because you can switch between program/routines or single exercises
what would you do to 'experiment'? curl every day to see if 6 months from now you'll master your body or listen to someone who came with an actual program after years of training different people?
>>35246114
>This isn't sports science.
What isn't sports science?
>find a single coach of any major sports team on the planet who would prioritize strength over everything else
Why do you say this? Nobody has even mentioned that they thought strength is more important than.... everything else. Whatever you mean by that.
>this thread
>>35246063
>They also actively shit on any workout routine that does not include any form of weight or can be done outside of a gym without weights.
because the majority here care about weightlifting you retard
easy as fuck to understand
>100 pushups
>100 situps
>100 squats
>10km run
Every day.
Also no air conditioning. And 3 big meals a day although a banana will do for breakfast.
>>35245967
>also is one mastered his own body why the fuck would they ask advice here?
We dont ask for advice. We try to share it but its pointless and too esoteric to explain.
Thinking about starting either wave training or westside barbell (if i get bandz for christmas) for more strength next semester. Anyone have any experience with those?
5'10 205, B: 235, S: 250, D: 350, OHP: 120
DAY 1
CHEST & ABS
Incline Barbell Bench Press – Warm-up sets and then 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Flat Barbell Bench Press – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets
3 ab circuits
DAY 2
BACK & CALVES
Barbell Deadlift – Warm-up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible)
Optional: Close-Grip Lat Pulldown – 3 working sets
Optional: Barbell Shrugs – 2 working sets
Calf Workout A
DAY 3
SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets
Side Lateral Raise – 3 working sets
Bent-Over Rear Delt Raise – 3 working sets
3 ab circuits
DAY 4
LEGS
Barbell Squat – Warm-up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
Calf Workout B
DAY 5
UPPER BODY & ABS
Incline Barbell Bench Press – Warm-up sets and then 3 sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets
Barbell Curl – Warm-up sets and then 3 working sets
Close-Grip Bench Press – 3 working sets (no need to warm up after the chest pressing)
Alternating Dumbbell Curl – 3 working sets
Seated Triceps Press – 3 working sets
3 ab circuits
Just saw this online is this good or shite im not sure
Tuesdays (Legs/compounds):
Squats 4x5
Bench 3x5
OHP 3x5
BOR 3x5
Thursdays (Back/Biceps):
BOR 3x8
Lat pulldown 3x10
Rear delt machine 3x10
Dumbell curls 3x10
Fridays (Chest/triceps):
Bench 3x8
OHP 3x8
Tricep rope extensions 3x10
Lateral raises 3x10
>>35249534
Fuark brah doing that many compounds on a tuesday would be pretty hard im not sure how you would progress in weight
>>35249590
I might replace OHP on tuesdays with just lateral raises.
>>35249658
Yeah good idea, maybe add in a couple of high-rep sets for compounds (apart from deads) a week just my opinion of course but i feel like it might help
>>35247316
This is /fit/ you can be fit and do bodyweight you fuck cunt
whats better for progression, rep or weight?
i could either do rep progressions on the main lifts ex. 8x5 first week, then 7x5, 1x6 second week etc. or micro load 2.5lbs each week
pls
>>35250406
Do a bit of both.
Reckon rep progression is great tool to beat weight plateaus and weight progression to assist rep stalls.
>>35246114
Well linebackers need strength and explosive power, so both are important in that position.
>>35250839
alright. where should i add shrugs?
>>35246032
periodization is not only for strength
baka desu senpai
My workout (all 3x5 unless otherwise noted)
ABCx
add 5lbs per week to all
Legs - Full squat, Front squat
Push (swap order each time) - Bench, OHP
Pull - Deadlift, Pendlay rows
Add weight weekly
