Routine General
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You are currently reading a thread in /fit/ - Fitness
R8, H8, Mastuerb8
I am a male. I usually go to the gym and just spend time walking around because I don't have a plan. I just finished making pic related, any suggestions?
I also need to make a routine for a female, so hopefully some grills will post their routines
I've been doing SL for maybe 3.5-4 months and my noob gains have started slowing down, so I was thinking of moving onto a PPL split. My plan is to do Coolcicada's routine (pic related) PPLPPLx with some cardio on my rest days and 3x5 deadlifts on pull days. Is this retarded? Will I snap my shit up? Am I gonna make it?
>>35386040
Push/Pull split in the AxBx format, still yet to find a more satisfying frequency to train at.
Progression is simply upping the weight slightly once all repsxsets are completed cleanly although I keep meaning to buy some micropl8s for a more sustainable and stricter progression plan.
>Push
3x6 Front Squat
3x6 OHP
3x6 Incline Bench
3x6 Weighted Dips
3x10 Lat Raises
3x10 Skullcrushers/other tri iso
>Pull
3x6 Hang Clean
3x6 Rows
3x6 Weighted Chins
3x8 Romanian Deadlift
3x10 Rear Delt Raises
3x10 Ez-bar Curls/other bi iso
>>35386040
Getting back into lifting after 1 year of not being able to do shit because i fucked pretty much every major joint of my body up by overtraining. quit my gym membership and bought a powerrack, so at least my dream of a home gym finally came true. figured i would try something different, so i`m starting with
bodybuilding. com/fun/beginner-to-advanced-bodybuilder-in-12-weeks-phase-1.html
let`s see where that gets me
>>35386040
terrible routine, read the sticky
>>35386040
you're routine is full of suck :^)
PPLxPPL
Pull:
Barbell rows 3x5
Lat pulldown 3x8
Seated rows 3x8
Reverse flys 3x12~
Barcell bicep curls 3x12~
hammer curls 3x12~
Push:
Flat bench 3x5
Overhead press 3x5
Incline bench 3x5
Lateral raises 3x12~
weighted dips 3x10~
another triceps exercise of my choice 3x12
Shrugs 3x10~
Legs:
Squat 4x5
Deadlift 3x5
Frontsquat 3x5
Hamstring curls 3x12
Standing calfraises 5x12
Farmers walk 50kg for 25 meters x3
Is this a good routine for aesthetics? Got it from bodybuilding dot com
>>35386171
Shameless self-bump for answers
A
Bench Press 3x5
Incline DB Bench Press 3x8
DB OHP 3x8
Lat Raises 3x8
Dips 3x8
B
Squats 3x5
Chinups 3x8
Deadlift 3x5 at 80-90%
Rear delts 3x8
BB curls 3x8
C
OHP 3x5
Incline DB Bench Press 3x8
Closegrip Bench Press 3x8 or Bench Press 5x5 at 80-90%
Lat Raises 3x8
Dips 3x8
ABxCDxx
D
Deadlift 1x5, 1x3
Squats 5x5 at 80-90%
Pendlay Rows 3x5
Lat Pulldowns 3x8
DB curls 3x8
Monday (Full body, not too strenuous)
Incline BP 3X5
OHP 5x5
Cable Curl 3X8
Cable Tricep Pulldown 3X10-15
DL 3X5 (One Sumo, One Normal, and One Stiff Leg)
Leg Press (Don't worry, I use it proper form for Quads) 4X8
Pull Ups (Currently assisted) 3xF
Calf Raises 3X10
BB Hip Thrusts (sorry) 3X8
Tuesday (Leg day)
Squat 4X6
Lunges 4X10-15
Leg Press 33x5
Leg extensions 4X10-15
Lying Leg Curls 3x7
Calf Raise 4x12
Thursday (Back)
Bent over BB Row 3x6
Cable Row 3x10
Wide Grip Pulldown 3x12
Shrug 3x8
Hyperextensions 3xF
Friday (Chest/Core)
Incline DB Press 3x8
BB Bench Press 4x10
Foward Dips (Assisted) 3XF
DB Flies 3x10
Cable Crunch 3x12
Rotiserrie 3 rotations
DB Side Bend 3X8
Sunday (Shoulder/Arm/Hardio)
20 Min HIIT
OHP 5x5
DB Lat Raise 4X8
Lying Delt Raise 4x8
Bicep Curl 3X15
Skull Crusher 4x8
Dips 3XF
Forearm Curl 3X20
2 Mi Treadmill, fast as possible, steady
I know thats a ton of volume, but it keeps me interested by not being just the big 3 over and over
>>35386171
>>35388934
It's a solid and balanced PPL, I'd use different rep ranges for things like barbell rows and calf raises though, but that's just me. If you like those exercise choices then go for it. As for deadlifts on pull day, it's up to you, not optimal but can work.
There was a study done where one group did a routine consisting of compounds 3x8 and the other group did 8x3 there was no significant difference between lean muscle mass built.
Do whatever retarded shit you want but do it with intensity to get gains
>>35386040
What's your goal? Without looking at a set/rep scheme, the exercises and split look ok.
>>35386458
No ham or gloot action? No accessories?
No hate, just feels incomplete. What are you going for?
>>35389103
There's more to workout than just a set/rep scheme
>>35386171
>Coolcicada's routine (pic related) PPLPPLx
you won't do 19 sets 6 times a week for long, at least not at the intensity you should be aiming for. my advice is to (wait a little before you start roiding and until then) lower the volume and/or frequency. increase intensity.
>>35386040
A:
3x5 Bench / Military alt.
3x5 Pendlay row
1x5 Squats
5x10 DB Bench / DB Military alt.
5x10 DB Row
5x10 LTE
B:
3x5 Bench / Military
1x5 Deadlifts
3x5 Weighted chin-ups
5x10 DB Bench / DB Military alt.
5x10 Face pulls
5x10 Curls
C:
3x5 Bench / Military alt.
3x5 Pendlay row
1x5 Squats
5x10 DB Bench / DB Military alt.
5x10 DB Row
5x10 LTE
Progression:
Upperbody = Starting strength (2.5kg / 1kg a session)
Lower body = Madcow 5x5 (2.5kg a session)
Warm-up:
http://imgur.com/gallery/476PX
AxBxCxx
Taking a rest from strength training so I'm gonna try this built off of an article I read. You basically do a heavy wave for your main lifts then 8rm and 12rm accessories for AMRAP drop sets until you die.
>>35389305
>claims to take a rest from strength training
>goes straight ahead and does sets of 2
okay
>>35389305
Why take a rest from SS? Get it done so you can start training specific to your goals
>>35389305
i thought i was extreme with my heavy triples
>>35389241
to explain after my heavy upperbody exercises i do a long drop set, rest-paused, something like 8-3-3-3-3-3
deadlifts only half the sets because i almost blacked out after the second set today
>>35389305
>unironically doing a brosplit
>>35389356
Because I'm not a beginner
>>35389332
2s don't mean I'm using my 2RM. Just heavy enough for the nervous activation/fiber recruitment.
>>35389305
apart from never going that heavy in general, i would never go that heavy on isolation and dumbbell exercises in specific. that's just asking for injuries
A.
5x5 back high squat
5x5 Chinups/pullups
5x5 Dips
5x5 dumbbell chest press
2x10 shrugs
2x10 wrist work
2x20 calf work
B.
5x5 Front squat
5x5 bent over rows
5x5 OHP
5x5 deadlift
2x10 shrugs
2x10 wrist work (wrist curls, reverse curls)
2x20 calf work
AxBxAxx
BxAxBxx
Pls respond
>>35389474
oh i see. so you do minimal rests on your main exercises? like one big set?
>>35389504
If you're gonna do front squats you may as well do low bar instead of high bar, unless you have quad goals.
>>35386040
>overhead front press
You mean the press?
>>35389526
2 mins on the main lifts (A1-2) then when moving on to the accessories i start cutting the rest time. The D and E exercises i'm doing 30-60 seconds trying my best to stay closer to the 30.>>35389544
>>35389457
Stats?
>>35389544
I remember reading the opposite, that if you do front squats you should do back squats high bar
Did I make a mistake?
>>35389633
Both HiBar and Front squats are quad dominant and LoBar directs some of that load to your back, hams and slootbait. What's best depends on what you're going for.
>>35389576
with 2 minutes rest, a 2 rep weight is still pretty heavy imo. but if you're confident about your form and joints, go ahead.
>>35389633
front squats will benefit your highbar more than your lowbar squat. but doing lowbar as a more different exercise than front squat will make for a more balanced physique. more functional and stuff, you know.
>>35389679
I just want to train both the quads and hams and I thought that front squats trained hams while back high the quads
If front squats don't train ham that much why do I feel them burn more than my quads after?
>>35389631
I'm just an amateur bullshitter but nothing to be ashamed of:
435x1 squet
495x2 DL
285x1 Bench
210x1 OHP
Weighted Dips 2x per week
OHP 2-3x per week
DL once per week
Squat 2-3x per week
Weighted chin-ups 2x per week
I've gotten pretty aesthetic doing
This and linearly progressing. No bench because shoulders
>>35389705
Might be a body thing. Leg length and stuff like that can change things drastically. My short legs make my high bar squat hits my glutes and hams and turn my DL into another squat.
>>35389721
Why were you doing SS???
>inb4 I replied to the wrong guy by mistake
>>35389765
he never said he was doing SS
>>35389752
i just imagined a literal midget squatting and deadlifting with the same range of motion. how tall are you if i may ask?
>>35389041
self bump
>>35389765
Oh, I wasn't. I thought you were memming lol
Hey guys, I'm pretty unsatisfied with SS. I have been doing it for around 9 months and this is all I got.
Anyone have a better routine for aesthetics?
>>35389946
>this is all I got
not sure whether you're fishing for complements or that's just a very flattering photo, because you look good. i'd be happy if i looked like that after 9 months of SS and i wouldn't change a thing.
>>35389861
5'11, long spine. I'm like a giant midget.
>>35390123
>>35390230
Turn those shrugs into A day face pulls and that's pretty fuckin' solid.
Current routine.
JFMSU senpai
are these accessories ok for SS?
ive been stalling on bench so i put in dips + dumbell benchpress. you think that will help?
Legs
3x5 Back Squats
3x8-12 Front Squats
3x8-12 Hip Thrusts/Glute Ham Raises
3x8-12 Leg Curls
3x8-12 Cable Crunches/Dragon Flags/Leg Raises
Push
3x5 Bench Press
3x8-12 Overhead Press
3x8-12 Weighted Dips/Rope Pulldown/Close Grip Bench Press
6x8-12 Lateral Raises
Pull
3x5 Deadlift
3x8-12 Bent Over Rows/Seated Cable Rows/Lat Pulldown
3x8-12 Pullups/Chinups
3x8-12 Rear Delt Flies
3x8-12 Dumbbell Curls
How is this routine for a PPLPPLx?
Wanna start this routine tomorrow, just need someone to hold my hand and tell me it's not horrible
ABxABxx
>A:
Deadlift AMRAP
Chin-up/Pull-Up 5/5/AMRAP (alternating on every workout)
Seated Row 5/5/AMRAP
Rear Delt Raise 10/10/10
Face Pull 10/10/10
DB Shrugs 10/10/AMRAP
EZ Bar Curls 10/10/AMRAP
DB Concentration Curls 10/10/AMRAP
Hanging Leg Raises 10/10/AMRAP
>B:
OHP 5/5/AMRAP
BB Bench/Incline Bench 5/5/AMRAP (alternating on every workout)
DB Fly 10/10/AMRAP
Cuban Press 10/10/AMRAP
Skullcrushers 10/10/AMRAP
Squats 5/5/5
AMRAP = As Many Reps As Possible - basically when I get at least 10 reps I'm upping the weight next time (+5kg on Deadlift, +2,5kg on other stuff)
Post some routine that will help with MMA training
Im noob and cant find one
So i spent some time making this program and im under the impression its looking pretty solid. Can i get some feedback /fit/?
>>35391967
It's ok I guess
Heavy deadlifts build better traps than 4-6 sets of 8 ever will
Deadlifts aren't really an exercise I'd imagine you'd bodybuild with per se, high volume is ok, but why not do sets of heavy 3s or 5s?
Reps in a set don't really matter too much.
>>35392015
I see your point, and its a very good one. Il take that into concideration. thanks!
>>35392033
I don't really know to be honest, do what you think is best. I just don't really see the point in sets of 8, the weight will be reduced quite a lot as well for high volume deadlifts.
Volume = setsXrepsXweight
Weight is the biggest number there, so in theory more volume can be achieved through high weight moderate reps (3-5)
It's up to you though.
If I could suggest a few things, don't listen to me if you disagree or like what you do but I'll suggest them anyway:
>waiter walks & farmers walks
I assume you're doing this for grip? They aren't necessarily bad exercises, but a great grip strengthener a lot of power lifters use are dumbbell or kroc rows.
I think you'll find these work wonders unless you have a particularly good setup for farmers walks, they are more of a strongman esc grip exercise, and they're more for competition than improving grip.
Kroc rows are more trap intensive, dumbbell rows are more lat intensive, and I really mean that. I got bigger lats from dumbbell rows than I ever did with any vertical pull.
So that's an extra benefit to them.
Front squats don't replace back squats, your back squat will suffer greatly as a result.
Not even Olympic weight lifters do only front squats, despite back squats not being needed in competition.
Deadlifts as the first exercise so you don't fatigue and can deadlift more with better form.
I've had poor results from cable crunches and great results from the Ab wheel, so maybe try that?
I'm also fond of bodyweight core exercise as they train functionality and help learn core bracing.
L-sits and dragon flags are good.
>>35392123
Awesome reply. i will be making some changes i.e squats rows etc. can also do 5x5 on all the main excercise, do u think that would be a good idea?
>>35392159
5x5 on the main exercises is the only thing that I'd recommend against. Depends on your stats.
I'd say 3x5 if you're a novice lifter, if so progress the weights as if you were on SS (add any weight every session - usually 2.5kg, less if you can't add that much every session)
if you want micro plates I can link you to the cheapest I've ever found if you are from the UK.
I'd you're an intermediate lifted than look into programs like Texas method or Madcow 5x5 for progression ideas.
I would recommend Madcow 5x5 any day.
Your stats / ability to progress determine what your rep scheme is for main lifts.
>>35392201
i see, atm im at 120kg bench press 70kg military press deadlift 205kg back squat 170kg. 6.4 210 pounds. i remember i tried 5x5 once was fun to have some heavy weight and kinda felt more fun
>>35392218
Those are definitely intermediate lifts, look into Madcow 5x5 I think you'd enjoy it very much.
Or at least steal the progression scheme.
>>35392255
Thanks! il look into the progression scheme things
>>35392123
>Volume = setsXrepsXweight
>Weight is the biggest number there, so in theory more volume can be achieved through high weight moderate reps (3-5)
Are you really stupid or just trolling?
Which one has more volume, 3x1x270lbs or 3x3x250lbs? 3x10x180 or 3x5x225?
>>35392385
I'm talking about reps, sets can still be high.
Also your example isn't true to the actual weights lifted.
It would be more like
200kg 1RM
180KG 5RM
160lg 8RM
Based of the 1rep max equation
>>35392422
8×160 is more than 5×180
>>35391912
plz respond senpai
>>35392455
But you could handle more sets of the higher weights, that's the point I'm trying to get across.
Example: 3x8x200 = 4200 volume in arbitrary units
8x3x240 = 5760 volume in arbitrary units
It's up to you what you do though, I'm just making a suggestion.
>>35389099
Why are deadlifts on pull day not optimal? When should I do them, if at all?
>>35392201
Is Madcow better than TM?
>>35392852
Not him but if you're doing PPL it should be on leg day with squats.
I did ppl and did that for awhile then I switched to just push/pull, and did squats on push, diddlies on pull.
>>35393439
They're the same in terms of progression.
Do the one you enjoy. I LOVED madcow so I recommended it.
Is Built Like A Badass any good? It's in the sticky but it seems kinda memey in that it mentions keeping your muscles "guessing"
Any other good bodybuilding routines?
I just started PHAT and will keep it up for 5-6 months.
Has anyone did PHAT or have any opinions on it?
I'm new as fuck to lifting. Left it too late looking for a new routine. Thinking of Texas Method (Unless anyone has a better idea) but I'm a bit reluctant to because I don't know how to deadlift and I've only just now managed to squat without joint pain in my knees (I've been getting by with the leg press until last week).
Other than any advice on Texas Method (Or a different routine if anyone knows anything better), though, I was wondering if anyone could explain accessory work to me and perhaps make recommendations of what sorts I should be doing, especially on Texas Method. Obviously, I'm far from an expert, but it feels like I'd need to do more than just Bench, Squats, Standing Press, Deads and Cleans for consistent proportion.
>>35389201
>no ham or gloot action
hang cleans and rdls you silly goose
>no accessories
really?
i cant tell if you replied to the wrong post or if this is bait or what the fuck you are doing
