Routine Rate
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
> Trying to put on weight
> About intermediate
> Weak back, and lagging legs that are actually too big
Same here senpai. I fell for the t-rex meme. My legs are piss weak at 220lbs 5x5, my diddylift is at 280lbs and my upper body is tiny.
>>37099122
Waaaay too little pull volume, kiss your shoulder health goodbye
>>37099122
LEARN TO USE THE CATALOG.
>>37084536
>>37097054
>>37099272
What do you mean?
>>37099311
Your anterior deltsa and chest will get overpowered compared to your back muscles. This will cause your shoulders to roll forward and your shoulder girdle gets unbalanced. This is why brolifters walk like hunchbacks. You should have at least the same volume of pulling as pushing.
>>37099341
This is exactly what happened to me.
Please tell me how to fucking fix this. My posture is shit.
>>37099378
Row row row and row some more. Follow a routine made by a professional. Pull twice as much as you push. That's all.
>>37099402
Fixed?
OP you spelled the issue out for yourself. Weak back means work your back. Your routine lacks pull exercises. Take this moment to realise that a lot of the time we know issue and are just waiting for people to repeat it back to us.
>>37099522
Can I row my way out of this, like the other Anon thinks?
>>37099122
>Falling for the 5 reps circle jerk
Everyone except 4chan and reddit knows 3x8-12 reps is best for stength/size
>>37099485
This is better.
Still, I would suggest you do something like Candito's linear routine. It even has optional slots.
>>37099586
It most fucking certainly isn't the best for strength.
just do dips for the weekly part and do chinups as well for even more balance. dips are simply a superior pushup really
>>37099122
Rows instead of pullups on day A and it's good.
Modified 5/3/1 Full Body routine.
AxBxCxx with 3x hill sprints a week.
A
Deadlift 5/3/1
OHP 5/3/1
DB rows, 2x8, 1xF (heavy set)
Dips 4xF
B
Hang Clean 5x3
Bench 5/3/1
Lat Pulldown 5x8
DB Side Raise 5x8
C
Squat 5/3/1
Snatch Grip High Pull 5x3
Incline DB Press 5x6
Curl 5x8
Any feedback on set/rep scheme as well?
Your newly adjusted routine is similar to the icf program or alphadestiny's novice program. You might be better off following one of those.
Rows are the way to go for now. When you're an advanced lifter then you can add in isolating exercises.
Don't worry too much about reps. Check out the routines above.
>>37099613
No dumbass, for the combination. Most efficient. Plus easier on joints than 5x5
>>37099992
>combination
Enjoy being good at nothing and shit in everything, 5x5 sucks too, it's 3x5 or nothing.
Push
Bench or Incline
OHP
Weighted Dips
Lat Raises
Pull
Rows
Rack pulls
Weighted chins
Curls and hammer curls
Just 10 pullups just because
Legs
Still haven't decided yet (injured right now) but I'm thinking
Squats
Calf raises
Barbell hip thrusts
And maybe power cleans
>>37099402
>>37099341
>>37099272
>>37099378
the fuck are you talking about?? the pull amount is fine. and pulling exercises arent enough to keep your shoulders healthy
>>37100141
Enjoy looking DYEL forever
Powerlifters are fat
