Routine thread
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You are currently reading a thread in /fit/ - Fitness
I'm trying to choose between these three programs PHAT, 5/3/1 and Candito. Which one is best, and for what. Is there another program i to consider. I want strenght gains.
>>35257476
>tfw you'll never be a huge viking warrior
>tfwf you'll never crush the bones of your ennemy by benching them
>tfw you'll never rape qt's from all europe with your raidbros
>tfw you'll never be at a tavern drinking with the clan singing song about looting and shit
Conan was a great game.
Was.
>>35257476
>I want strenght gains.
if you're beginner, ss or sl or similar 3x5
if you are intermediate, texas method (someting that has weekly periodization) or 531 (monthly periodization)(531 is slow as fuck so it's recommended more to intermediate-advanced guys)
give juggernaut and inverted juggernaut method a look also
(if you are advanced, you wouldn't look for advice here)
phat is more for strength-hypertrophy and there are some things pretty retarded about it (speed sets, no rear delt action, db benc for 3-5 reps, and it has 30 different lifts, etcetc.) but it's good overall program (no progression scheme is a major turn-off, but you can implement some sort of custom weekly-monthly periodization to it to go with main lifts)
i don't know what to think about c6w program
it's a decent upper-lower focused more on strength progression and i think it would work nicely with your lower body lifts, but imo it's far from optimal for bench/ohp progression (not saying your bench won't increase, but there are better things for it)
>>35257615
texas method sounds sweet, I just find it boring to only train three times per week
>>35257755
Then hop on a six day PPL
Push A, Pull A, Legs A
Push B, Pull B, Legs B
then rest on sundays like the good lord said.
Start each day with a heavy compound exersise for 3x5 or 5x3 or whatever.
Then do a bunch of lower weigh, higher reps, isolation work when you're done. Should make you spend about 90 to 120 minutes in the gym six days a week. Sick strength gains and also some hypertrophy because of all the assistance work you're getting in from the isolations.
>>35257492
you too? I can't really handle this feel...
Just started SL 5x5. Current stats all in pounds
>BP: 155
>SQ: 205
>ROW: 135
>DL: 295
>OHP: 95
>weight 180
>5'9" manleto.
About a year and a half ago I was doing compounds, went to 1/2/3/3.5 in 6 months and broke my finger/shoulder and got a bad stomach virus. 6months later I started doing a brosplit that was mostly machines and DBs. Stalled quick on everything. Now I'm back on track and started 2 days ago with SL. I feel this is the way I should have gone. Main compounds and add accessories if you want.
Take this advice... Start with a proven program that stresses comping lifts, 6 months to a year is NOTHING in fitness. I realize this now. Starting over sucks.
Thinking about doing this on a test e cycle. Main question is what do you guys think about doing accessories until failure?
A
DL 1x5
Squats 3x 8-12
glute bridges 2xf
Pull ups 2xf
21s x 2
B
OHP 3x5
pullover 2xf
lateral raise 2xf
facepull 2xf
inverted rows 2xf
C
bench press 3x5
dips 2xf
pullover 2xf
pec deck 2xf
inverted Rows 2xf
BACABxx
I get shitty chest development either way so Id rather work shoulders twice a week
>>35257476
I can only speak to c6w since thats the only one I've done, but it worked great for me. IIRC the first time I did it I added 20 lbs to squat, 15 to DL, and 10 to bench.
I would say just try it, its only 6 weeks and if it doesn't work for you then do one of the other routines.
>>35257615
Not tht anon and also a beginner.
What is SL? I know that SS stands for starting strength, but SL?
>>35259338
Strong Lifts
I just started to get back into lifting about a month ago however I used to lift a lot back when I was in high school (currently 23)
I'm a fat fuck (220lb 6'0") so I'm going on a cut (TDEE 2800 cutting 1k cals to 1800 with a 40/30/30 pfc%)
Because noob gains, I'm doing a 'Golden 6' workout I found.
>Squat 4x10 (Currently 255lb)
>Wide Grip Bench 3x10 (Currently 155lb)
>OHP 4x10 (Currently 85lb)
>Concentration Curls 3 x 10 (20lb's)
>Lat Pull downs 3x 10(120lb's)
>Upper/middle/lower ab work 3x10 (bodyweight)
>DB Rows 3x10 (65 lb's)
I use the above workout M W F. Anything I can do to improve?
>>35259338
all 5 x 5 rutines are the same. and by the same i mean they dont work.
far better to get on a bro split but with a strength focus.
i know you wont listen to this and percyvere with SS for 3 years then give up, but honestly, its the current year.
>not starting every day with one of the four main lifts
>not training dl and squats with 5 reps most of the time
Muh super minimalistic workout:
8,5,3,1 means every week I change the reps. It made my lifts go up so fucking much.
Monday:
Squats - 3x8,5,3,1
Leg press - 3x5
Decline crunches (optional) - 3x8
Chin ups - 3x5
Tuesday
OHP - 3x8,5,3,1
Dumbell shoulder press - 3x8
Dumbell shoulder flies - 3x12
Cable flies 3x12
Thursday
Deadlift - 3x8,5,3,1
Pull ups - 3x8
Bent over bar bells rows - 3x5,8
Dumbbell Hammer curls - 3x8
Saturday
Bench - 3x8,5,3,1
Dips - 3x5
Incline Bench - 3x8
Triceps ext. - 3x8
>>35257579
pre-order rhino master race reporting in. only played a few months though.
>>35259539
nice bait
>>35259543
>doing OHP once a week
Nice kuck routine
>>35259539
You, post your body with a timestamp.
>>35259753
Well it's the best lift in proportion to my weight. It's in the advanced area as I'm 85kg.
Why do you say it's bad?
