What is a good three day workout/full body split for an intermediate lifter?
I have to give up a four day split due to exams, but I will go back to it after the exams.
1-push
2-leg and abs
3-pull
Texas method. So basically volume, light and intensity day. You can mix it up to your needs. Like do 5x5 squats on volume day, 2x5 with 90% of volume days weight on recovery day, and go for 3RM, 5RM, 8RM or something like that on intensity day.
Fun as fuark
>>35314170
I'm a newfag.
Could you explain push/pull?
>>35314205
well, benchpress is a push because you're pushing the bar away from your body. A bicep curl is a pull since your pulling the weight towards you
Push: triceps and chest, shoulders
Pull: back, biceps, traps
>>35314195
thanks. gonna look into that!
how long would a workout take?
1. Full body
2. Full body
3. Full body
>>35314271
What kind? SL/SS?
It would take me 1.5hr for SL though, because I spend 20-30 min per exercise incl warmup
>>35314154
>>35314378
To give more details on the TM:
It's not a routine per se, but a template, so you can customize it with the stuff you want. But the basics behind it are:
>Monday - Volume day
Do the main lifts 5x5 at 80-90% of your 5RM
>Wednesday - Light day
Do the main lifts 3x5 at 80-90% of your 5RM, but do them lighter than on monday
>Friday - PR day
Do the main lifts 1x5, but do a new PR. People can usually add 1-2kg to the upperbody stuff and 2-4kg to the leg stuff.
You can also have weekly variations too, alternating which lifts you will focus on - i.e. do Bench on Volume and PR days and OHP on light day for Week1, and OHP for Volume and PR days with Bench on the light day for Week2.
It's a template, so you can build your own routine around it. The Practical Programming book has a lot of info on how to make your routine with it. Justin Lascek has a very good e-book exclusively about the TM.
You can also check these for more info:
>http://www.barbellmedicine.com/weightlifting/12-ways-to-skin-the-texas-method/
>http://www.powerliftingtowin.com/texas-method/
>https://www.t-nation.com/training/texas-method/
>>35314246
Depends on you and the time you have to recover between sets. For me, volume day takes 1,5h, recovery day 45minutes and intensity day 1 hour. My own program looks like this:
Squats 5x5
Bench 5x5
Sumo deadlift speed and technique work
Pull ups 3x8-15
Front squats 3x3 (85% of my 5RM)
OHP 3x5 (90% of my 5RM)
GHR 5x10
Core work
Biceps & lateral raises
Squat 1x5
Bench 1x5
Sumo deadlift 1x5
Pull ups 3x8-15
>>35314365
Why do you think you're intermediate?
Don't do TM. I wasted my time with that shit. It's practically the same thing as SS (and it doesn't get better). If you want to enjoy your time in the gym (and the benefit of aesthetics) take on a program like one that splits between strength and hypertrophy: pic related.
>>35314443
Also, to save yourself a lot of trouble, you can do your pullups/chinups with the lat pull-down utilizing different grips. It's easier than lugging weight if you don't own a weight belt; and even still, the only fools that use weight belts on a free bar should be those who can max out all the weight with the pull down. I like to do my hammer curls and tricep-extensions using cables and doing the rest with dumbbells.
>>35314154
>four day split
are you on juice m8? if not, switch to a 3 day split
>>35314443
He's asking for a 3-day routine, though.
>>35314402
I am currently squatting 120kgx3x5. How would I convert this to 5x5? Would this be 120x90% = 108kgx5x5?
>>35314442
Proficient or Advanced in most of my body parts/lifts from symmetric strength, and I have also been working out for 1.5 year now.
>>35314443
my nigga
>>35314480
I thought 5 day split were for roiders, and everything under are for natties. I have made some decent gains with the four day upper/lower body split
>>35314491
Yep. Anything between 96kg to 108kg is good.
Most people find that doing 90% on volume day is too hard and go for around 85%. But you will have to experiment with this yourself and see what works best for you.
>>35314512
What about my light day which is supposed to be 3x5. Should this also bet between 96kg to 108kg?
Feels like 96kgx3x5 is gonna be really light, as a couple months ago I tried 100kgx3x8 with no problems.
>>35314512
Trappy, im dissapointed in you. No way you should follow TM percentages with those weights. You still can recover much more easily with those weights, you don't have to lower weights that much, if you are eating and sleeping like you should. Its totally different once you start to bang something like 5x5x150kg
>>35314491
>squats 120kg
>doing an intermediate program
Fucking hell, do SS, there is literally no reason not to, if you must, make Wednesday a light day for squats.
7.5kg or even 5kg progression a week is far superior to the shitty 2.5kg a week progression of TM.
You're crippling your progression for literally no reason, you're a weak novice so you'll look shit no matter what you do.
Only weak infertile mentally ill degenerates who get a sex change because daddy didn't hug them enough would be too much of a pussy to stall at 120kg 3x5
>>35314523
Sure, try 108kg 5x5 on A and 100kg3x5 on B.
The thing is, light day isn't supposed to be hard. It's supposed to be light and let you recover and be prepared for the PR day.
Basically you do the main lifts lighter and do isolation stuff for the rest of the volume, as they're much easier to recover from.
>>35314543
Those %s aren't from me, they're from Rip, Lascek and Pendlay. :P Funnily enough, Lascek suggests even lower %s.
But as with anything, routines are a very personal thing (specially for intermediate/advanced lifters).
So try out different weights and %s yourself and see what works for you.
>>35314567
He said he's proficient\advanced on symmetricstrength.com
No way he can do SS.
>>35314570
Trappy don't let me down. I thought you're good at this. Light day is actually pretty hard, not light. If it feels light, your volume day is too light. Even 90% of your volume days weight feels hard when you are ready for TM.
>hose %s aren't from me, they're from Rip, Lascek and Pendlay. :P Funnily enough, Lascek suggests even lower %s.
yeah, but those percentages are for pple who lift shitloads more than 108kg for sets.
TL;DR: Trappy knows much, but now he is wrong. Don't lower your weights that much kid. Your progress will stall because your CNS and muscles can handle much more.
>>35314586
If he weighs 60kg and is a woman maybe, if he's a teenager or fully grown adult,p then NO.
He could easily hit 140kf 3x5 on SS if he takes a deload week at the end of every month to tackle fatigue accumulation.
>>35314591
Yeah he probably could, if he started to lower his ROM, take 10 minute recovery times between sets and eating like a fucking pig (getting fat so much that his wilks would decrease)
Shut up m8. 3x5x120kg is more than a regular guy will make out of SS without a coach and eating like rippetoe suggests. Lifting is not about getting results as fast as possible.
>>35314567
I am manlet and weigh 65kg breh.
No way 7.5kg or 5kg progression a week would work.
>>35314589
>>35314591
The thing is, his numbers are low for someone who weighs 85kg, but he's around the 60-70kg range.
Weight and effort is a relative thing. There's a reason competitions are divided by weight categories.
>>35314604
>>35314605
>he's around the 60-70kg
>weigh 65kg
Yay, spot on!
>>35314598
He would have to do none of that. A teenage boy could do it, at worst he'd have to belt up.
He would need to eat more, but to get from 20kg to 140kg on SS it would take 2.5 weeks, if you think you would get fat eating a lot in 2.5 weeks you're a fucking tard.
His wilks is irrelevant at NOVICE WEIGHTS as he is a NOVICE lifter it does not matter. He can also cut, despite the fact he wouldn't gain that much weight or have to eat that much of a surplus.
>Shut up m8. 3x5x120kg is more than a regular guy will make out of SS without a coach and eating like rippetoe suggests. Lifting is not about getting results as fast as possible.
Both statements are not true, just because you say it is so, doesn't make it so.
Why linger at baby weights if your goals require you to be strong?
You're making excuses because you don't want to put on the effort because you're a little beta baby bitch.
>>35314605
Oh fuck. I didn't even remember that there are pple who weight less than 80kg after their beginner phase.
You're right about this trappy. You know your shit. For that weight those numbers are TM level.
Oh god i feel like such an idiot <:(
>>35314617
>>35314605
His numbers are low for somebody who weighs 70kg not 85kg.
I'll give him the BOD because he's 65kg, but the fact that he is a manlet ONLY suggests to me that his ROM is decreased and achieving a 140kg squatter is EASIER for him.
Also WEIGHT IS IRRELEVANT AT NOVICE WEIGHTS
so are leverages to be fair, so my precious statement was pretty stupid.
>>35314604
You're just too scared to put in the effort.
Just DO IT.
>>35314626
He's lifting more than 2x his BW and you think he is a novice? Gtfo idiot. I bet that your weight was the same as your working sets after SS.
>>35314643
Bidyweight is irrelevant at such novice weight, sure it's over 2x body weight, but that's not saying much when he weighs 65kg, the same as a teenage girl.
>>35314647
Are you able to do 2x BW then?
There's a reason why there are different weight classes.
>>35314647
"such novice weight"
Weight categories, ever heard of them? Just how much do you think a asian manlet squats at competition at 65kg BW?
fat piece of greasy shit.
>>35314662
You're missing the point, 2x body weight as 65kg is not as hard as 2x be at 105kg or even in the SHW catagories.
You always see the little manlets with long arms and stuby femurs squatting and deadlifting 2,3,4 or even 7x body weight relative to their tiny little baby bones.
You don't often see SHW deadliftingand squatting more than 2-3x body weight. Because the weight is heavier, a lot heavier.
>>35314675
Weight categories are irrelevant at such novice weights, it's easier for a 5", 60kg manlet to sumo deadlift 4-5x his body weight off the floor than it would be for a 6"3 SHW to deadlift 2-3x his body weight.
At such light weight it's irrelevant, he can definitely still add 7.5kg a week if he eats, which he needs to because he weighs as much as a TEENAGE GIRL.
>>35314678
>2x body weight as 65kg is not as hard as 2x be at 105kg or even in the SHW catagories.
Alright mr. specialist.
Let me guess, you don't weigh anywhere close to 65kg.
>>35314685
This guy is delusional and obviously projecting his insecurities on others. I bet he is fat as fuck.
Enjoy squatting 1.25xBW forever because you are so HEAVY, because it is so HARD to lift more than BW for someone that HUGE and LARGE and STRONG
>>35314685
There are the pple giving advice on fit
>>35314685
>>35314678
Are you saying 455kg for a 65 kg guy (7x BW) is less impressive than 200 kg for 100kg BW guy?
And if both lifted the same, the guy being heavier is seemed as more impressive?
>>35314688
>>35314697
>this butthurt
>this small
Take a look at the IPF raw mens world records.
Ray Williams squats 2.4x his body weight as a SHW.
The 58kg manlef squats 3.8x his bodyweight.
This are the NATTY RAW world records, what a difference eh?
>I thought Ray Williams is big and strong, but he must be weak because he only squats 2.4x his body weight
>I determine strength by body weight hurr durr
>>35314722
Don't even try to argue with that guy. Its obvious that he is a fatass who only cares about pure strength, being a fat fuck he is.
"Strength to weight doesn't matter, what matters is your pure deadlift number!"
Just imagine how many pull ups this greasy fuck can do. Or what is is 3 mile time..
>>35314730
>comparing roided world records to a natty lifter who's been on the gym for 1 year
>>35314722
>>35314733
>I don't have any rebuttal so I'm going to straw man my say out of this
>so what if I'm 4" 9, all those lanklets are just fat fucks any way
I can feel these manlet insecurities miles away
>>35314734
These are International powerlifting federation world records, these are all DRUG TESTED lifters who most likely are are natural lifters.
These show the absolute strengths and how body weight is irrelevant in the impressiveness of the weight lifted at extreme and novice weight.
Obviously I'm not discrediting any manlet with a 7x body weight deadlift, but if they have the leverages for it, and an inch ROM it makes sense.
THE SMALLER YOU ARE THE EASIER TO LIFT BIG WEIGHTS
https://www.youtube.com/watch?v=Zy9hIFIm1ZI
>>35314761
>These are International powerlifting federation world records, these are all DRUG TESTED lifters who most likely are are natural lifters.
>>35314761
>>35314770
>I'm going to pretend these are drugged lifters because I have no rebuttal and I'm a mentally ill degenerate who gets his one is cut off because I want to be the little girl.
WOW EVERYBODY LOOK AT THIS 5x BODYWEIGHT SQUAT
https://www.youtube.com/watch?v=Zy9hIFIm1ZI
SO IMPRESSIVE
>>35314761
>Obviously I'm not discrediting any manlet with a 7x body weight deadlift, but if they have the leverages for it, and an inch ROM it makes sense.
oh the irony
https://www.youtube.com/watch?v=nLVJTBZtiuw
>>35314784
Come back to us when you will squat 280kg at your 6'3 30% bf 150kg BW ;)
>>35314797
Your video shows me absolutely nothing. Nobody cares anout Lolfeds.
>>35314810
I squat 287.5kg at 105kg body weight, 4 years lifting, I've still got a long way to go, but the fact that I'm not 2"8 makes it harder.
I deadlift 320kg thoZ
>>35314833
so you are basically angry that a 50kg midget can squat as much as you given that he weigh less than you? so fat and angry. haha. he has less muscle fibres that could generate the same amount of power as you, and you still says you are better than him. jesus christ. you are literally mentally ill
>>35314861
Nice strawman, but I never said any of that.
Also don't forget I have to squat like 8x the distance a manlet does.
>>35314170
its pull, push, legs senpai. you want to spread out your squats and deads.
>>35314872
you imply that very clearly.
you just did it again "Also don't forget I have to squat like 8x the distance a manlet does.", meaning that you are at disadvantage, or handicap, implying that you can perform as good as him even though you lack the benefit of the distance.
It's something called 'reading between the lines'.
>>35314899
It's called a strawman
>>35314833
>I squat 287.5kg
Haha, nah. You are just a troll.
>>35314881
For the love of all that is holy finally someone who gets is. Every time i see some idiot talk about PPL they say its Push/Pull/Legs and it drives me up the wall. Gotta be Pull for deads then Push then Legs.
>>35314833
You're retarded. Bodyweight is incredibly important when comparing weight lifted. That is exactly the point of the WIlks coefficient, to take into account the weight of the lifter and the weight lifted while working in a way that doesn't give lighter lifters the advantage.
157.5kg squat, 105kg bench, 180kg deadlift here at 5'10, 70kg bw.
>>35314647
>teenage girl
>65kg
I don't know what your standards are but that is one fat teenage girl.
>>35314154
what a slut lol
anime = cringey losers
