Routine Critique
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I'm gonna switch from an UL split to a P/L/P. I used Lyle McDonald's template for hypertrophy. If I do P/L/P for 3 consecutive days, should I do 1 or 2 rest days afterwards? I'm natty btw. Also, general routine critique thread. Pic unrelated.
Push:
Bench Press 4x6
Incline Press 4x6
Front/Side Lat Raises 3x12
Triceps extension 2x12
1 Mile Run
Legs:
Squat: 3X6
Calf Raise 3x8
Leg curl: 3X8
Leg press: 2X12
Another leg curl: 2X12
Seated calf: 2X12
Core
Pull:
Bent Rows 4x6
Lat Pull Down 3x8
Bent Lateral Raises 2x8
Curls 2x8
Reverse Curls 1x8
Hammers 1x8
Really? Bump
Use Lyle McDonald's outline for push/pull/legs. Just separate the pushes and pulls.
Also, look it up, Lyle has a setup for how to set up PPL workouts in a week to maximize recovery, minimize interference and whatnot. Just do what Lyle says.
You could also do a Chest+Delts+Arms/Legs+Pull split. I think Lyle prefers that over PPL.
I have a hard on for Lyle.
>>35393952
>>35393952
Thanks man, I'm just having trouble finding his posts because is not stickied anywhere, just reposted on forums in incomplete form.
Just started PHAT and will keep it up for 5-6 months.
Has anyone did PHAT or have any opinions on it?
>>35394155
Use Google to specifically search the forums and just scan through threads.
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?
>>35394209
P/P/L is pretty popular. I hear good things about PHUL. I just did Lyle McDonald's General bulk. I've seen good hypertrophy and strength gains, but doing all upper body in a single day got exhausting after a few months.
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
>>35394299
When I did GBR it was the other way around for me... Upper body workouts were a breeze. I could do all my sets and still feel like doing more by the time I was done all my excercises.
On lower body day though.. I'm wrecked after 3 sets of squats, and once I get to high rep leg press I'm sweating and just want to go home and eat. I also had to rest longer to not feel like dying. That's why when I did GBR I did ab work on upper day.
>>35394333
Idk, upper body day basically consists of 3-4 heavy compounds, two of which are presses. My shoulders and tris are dead before I can even get to isolations. You're right though. Squats followed by high rep leg presses is insane. And fuck abs after any workout.
>>35393669
I would dump all the curls and put in pull ups on pull day and dump the leg curls for deadlift
>>35394417
Not really.
Bench 3-4x6-8
Row 3-4x6-8
^Those are heavy
I did high cable flyes (the cable set low and bringing the cables up to my eye level, leaning into it for upper chest) ecause my triceps suck and my chest gets nothing. Although I may try again in the future. I really WANT to press twice. At least shoulder press.
So I did those then:
Upper Chest Cable Flyes 2-3x10-12
Cable Lateral Raise 2-3x10-12
Pulldown 2-3x10-12
Biceps/Triceps 1-2x12-15
Weighted Crunches 3-4x6-8
I would start to sweat a bit doing the cable flyes and Lateral raises. But really for me that workout was pretty light, although if course I'd get tired after the high rep stuff, arms was just whatever.
But fuck legs was awful. If I ever do GBR again I'm going to do leg extensions as a 2nd quad move instead of leg press. Fuck that shit.
and this rocks if you want to do DLs:
Deadlift 5x5
Leg Press 3-4x6-8
Leg Curl 2-3x10-12
Leg Ext 2-3x10-12
Lyle McDonald's GBR is goat (because it's truely generic.. it's really just an outline. leg workout is just heavy quad move, heavy hamstring move, high rep quad move, high rep hamstring move and same for upper body)
>>35394584
I guess you're right. I must have modified it for more shoulders. I followed bench and rows with OHP (not a good idea) and then pull ups. After all of that, isolations really sucked.
A
standing OHP 3x5
Pull ups 2xf
pullover 3xf
lateral raise 3xf
facepull 3xf
B
Rows 3x8
DL 1x5
glute bridges 3xf
calf raises 2xf
21s x 2
C
Incline db press
Pull up 2xf
dips 3xf
pullover 3xf
pec deck 3xf
ABCABCx
I have bad form discipline with squats so I figure there is not much point doing them
>>35394718
That's a shit routine. For example, why are rows and pull ups on two different but consecutive days? What did you base this on? If your answer is nothing, you need I find a pre made template. There's a lot of science that goes into making a good routine, and you probably don't know enough about it. Also, if you aren't gonna do squats, at least do leg press.
>>35394803
Lats have a really fast recovery rate so you might as well do them everyday and I bike a lot so I dont want autism legs. It seems you are the one who does not know enough about it
Here is some HT, you probably need it
Looking at TM, but I'm retarded. Took a cap of the calculator's example page and was wondering if anyone can tell me if I'm right in my thinking.
Up the side under 'warm up', is that weighted progression for 2x5, 1x5, 1x3, 1x2 and then once that's done, you do 5x5 at the full weight?
>>35394847
Yes. Or 2x5 or 1x5 depending on the day.
>>35394825
Nope. All memes aside, what's your goals? Your volume isn't sufficient for hypertrophy. For back or legs. And your routine doesn't seem to be optimized for strength in your legs. You didn't answer about what template you used, so I'm just gonna assume you threw something together. That's a bad idea.
>>35394911
Oh, I see it now. Warm up is down the side and work set is across the top. Thanks, man.
Have you done TM, or are you just not retarded the way I am? If you have, I'd be really interested to hear how it went for you.
29, 6'2, 265lb. 1 year lifter. Goals are to primarily decrease body fat, gain strength, and slowly fill out my "beginner gains" in time before I go on a bulk.. which won't be for a long time because I'm still fat.
My terrible basically-maxed stats:
>The Press 145lb 3x5
Bench 210lb 3x5
Deadlift 295 1x5
Back Squat 190 3x5 / Front Squat 150 3x5
Sub-optimal lower back and knee soreness has forced me to have shitty leg lifts compared to my torso.
My attempt at Full Body 3x/week
Monday:
>The Press 3x5
Back Squat 3x5
Inverted Rows 5xF
Face Pulls 5x15-20
Barbell Bicep Curl 2x6-8
Zottman Curls 3x8-12
Deficit Reverse Lunges 3x8-12
Wrist Roller 2xF
Wednesday:
Barbell Bench Press 3x5
Trap Bar Deadlift 2x5
Trap Bar Pendlay Rows 3x5
Trap Bar Shrugs 2x15-20
Alternating Low to High Cable Crossover 2x8-12
Sitting Calf Raises 3x8-12
Curl Bar Skull Crushers 3x12
Rope Tricep Pushdowns 3x8-12
Friday:
Close Grip Barbell Bench Press 3x5
Front Squat 3x5
Romanian Deadlift 3x5
Hammer Strength Iso-Lat Pulldown 3x8-12
Arnold Press 3x8-12
Lu Raises 3x8-12
Hammer Curls 3x8-12
Incline DB Curls 8-12 ->Superset-> -15lb Standing DB Curls 3xF
30 min walk before breakfast every morning. 10-15 minute High Intensity (Stairs and Rowing) or HIIT Cardio after every workout. Planks, Ab Wheel, and/or Hanging Leg Raises whenever my abdominal isn't sore.
Suggestions, criticism, and questions are very welcome. All I wanna do is make it.
>>35395033
I ran it very briefly and got nothing much out of it.
The whole problem was me, not the program though - didn't eat enough, didn't want to sack up and deal with the grinder sets, didn't want to fix my form instead of bulling through it all.
>>35393669
Mon
Squat & bench ; pull accs
Wed
Clean & pushpress
Thu
Snatch; acc front/oh squats
Sat
Press & DL
Progress monthly increasing training max in waves
