Post your routines here. We discuss and rate.
Here's mine, tell me why it sucks:
Based on GSLP.
AxBxAxx
Only Rows and Pullups alternate.
A:
Overhead Press 2x5, 1x5+
Barbell Row / Assisted Pullups 2x5, 1x5+
Squat 2x5, 1x5+
Triceps Rope Pushdown 2x8, 1x8+
Spider Curls 2x8, 1x8+
Lateral Raises 2x8, 1x8+
B:
Barbell Row / Assisted Pullups 2x5, 1x5+
Hi-Mid-Low Cable Flyes 2x5, 1x5+
Deadlift 1x5+
>>37878878
So I'm doing pic related.
My weights (lb) are:
A:
>Squat: 236
>Snatch DL: 195
>DB Supinating Curls: 30
B:
>Bench: 165
>OHP: 95
>Lateral Raises: 25
>Close grip bench: 117
>Cable crossovers: 50 each side
C:
>Squat: 236
>DL: 255
>Cable rows: 170
>Hammer Curls: 30
D:
>OHP: ~111lbs (do it in kg -- 15kg each side)
>Bench: 146
>Lateral Raises: 25
>Paused DB incline bench: 55
>Front raises: 20
Basically, I feel like my chest and my triceps are lagging behind a lot, and I'm wondering if this program will be enough to develop those, or if I should add in some accessories to bump chest and triceps.
Btw, I'm 5'8" and ~150
Posted about this in a precious thread, took 531 bbb and replaced the 531 part with 3x5, kept the bbb at 70% of 1rm max
Maybe thinking of adding on extra after the 3x5 as a amrap
( the 5x10 deads on D day are particularly hard but I love it)
Let me know what you think
A
Ohp warm-up then 3x5
Bench 5x10 at 70%
Chinups 5x10
Biceps Curl 3x10
Triceps 3x10
Facepulls 3x10
B
Deadlifts warm-up then 3x5
Squats 5x10 at 70%
Abs
C
Bench warm-up then 3x5
Ohp 5x10 at 70%
Pendlay rows 5x10
Biceps curls 3x10
Triceps 3x10
Facepulls 3x10
D
Squats warm-up then 3x5
Deadlifts 5x10 at 70%
Abs
PUSH DAY
OHP
1x5 with 25/50/75% of work weight, no rest
3x5 with work weight, 3 min rest
Increase 5 pounds per workout.
Bench press
1x5 with 25/50/75% of work weight, no rest
3x5 with work weight, 3 min rest
Increase 5 pounds per week.
Incline bench, dips, DB flyes and French Triceps
3x8-12, 1:30 rest
Increase weight when I get to 3x12
PULL DAY
Chin-ups
1x5 with 25/50/75% of work weight, no rest (assistance machine)
3x5 with work weight, 3 min rest
Increase 5 pounds per workout
Dumbbell curls, Preacher curls, Yates rows and Dumbbell rows
3x8-12, 1:30 rest
Increase weight when I get to 3x12
Yes,still a newfag when it comes to lifting. Also, not doing legs and deadlifts because my lower back is healing. Fucked my lower back up doing Pendlay rows, so I'm accepting sugestions of another horizontal pulling motion so I can build some thickness along with width.
>>37878980
With those numbers you should still be doing starting strength.
When adding accessories (such as curls or Romanian Deadlifts) to starting strength is it best to do them on the same day that you clean/ohp or can you do them on both days? Or should I experiment and find out what works better for myself?
>>37878878
For any general lifter, following the following progression so that you can understanding the general principles of
1) novice strength training
2) intermediate strength training
3) periodization
4) a bridge between power work and hypertroph work
5) general bb nonsense
SS - Madcow/Texas - 5/3/1 - PHAT - Any shitty bb split
Then fill in the other gaps (oly, real PL stuff, etc.) and that will be your first two years lifting. Not only will this make you strong and aesthetic but you will have basic lifting knowledge.
>>37879182
If I need to lose weight before I really try to add muscle mass, should I bother doing SS while I cut? I'd suspect the lowered calorie intake would really fuck with strength gains.
>>37879234
Not the quoted person, but most of the gains you make during SS and SL aren't strength gains per say, are just a result of learning technique and going from no activity to some activity (turning of the couch potato mode).
>>37878878
A:
BENCH 220
incline dumbbell press
triceps cable extension
B:
DIDLY 360
barbell row
hammer curl
C:
SQUAT 300
calf raise
knee raise
decline crunch
D:
OHP 140
chins/pulls
dumbbell shrugs
ABxCDxx
5x5 or deload/3x3/3x5/5,3,1
mon
squats 7x7
tue
squats 6x6
wed
squats 5x5
thu
squats 4x4
fri
squats 3x3
sat
squats 2x2
sun
squat 1x1
septuple progression
>can complete workout
increase weigth of that day of the week by 5 lbs
>can't complete workout
reduce it by 10%
AxBxAxx
BxAxBxx
A
Squat 3x5
Bench 3x5
Rows 3x5
B
Squat 3x5
OHP 3x5
Deadlift 1x5
>>37878878
why did trappy leave?
>>37881399
Why did I find $5 on the ground? Sometimes good things just happen man.
>>37881399
Did she?
ABCDxxx
A
Squat 3x5 @ 315, finish with drop set of 225xf, 185xf, 135xf
Front squat 225xf, 185xf, 135xf, 95xf
Superset bulgarian split squats 4x30(15 per leg) with
Romanian deadlifts 4x12
B
Bench 3x5 @ 275, drop set 235xf, 185xf, 135xf, 95xf
Ohp 10x10 low weight to kill the front felt
Skullcrushers 3x15
Tricep pulldwon 10 @ 10, 20, 30, etc. Until failure. 10 reps at every weight all the way back up the rack. No more than 30 sec rest
Superset dips/diamond pushups 3xf
C
Diddly @ 405 3x5
Bent over rows/pendlay rows(alternate weeks) 3x12 @ 185, dropset 185xf, 175xf 165xf, 155xf, 145xf, 135xf, 95xf
Pull ups 3xf
Lat pull down 4x15
Seated row machine 3x15
T-bar row, 3x10 @ 3pl8, drop set to failure at 2pl8 and 1pl8
D
Ohp 3x8 @ 205
Db incline 3x12
Db bench 3x12
Db fly 3x12
Arnold press 3x12
Db seated press 3x12
Superset front raise/lateral raise/dumbell bent over fly's 4x12
I feel like I sweat more than anyone at the gym. No workout takes me more than an hour. Workout only in the mornings, been doing yohimbine HCl and ec stack IF so these workouts have been killing me doing them without eating beforehand. Down from 245 to 208 tho, so worth it.
Thoughts? Should I adjust anything?
>>37881399
Died from zika
>>37881490
as far as I can tell, she still posts in owg and plg but doesn't do her routine threads anymore ;-;
>>37881558
o shit waddup
>>37881490
>>37881610
>"she"
Please seek help.
>>37878878
Bjj brown belt here, train twice a week 3 hr each, also train judo once a week. Wrestled for 4 years throughout HS. My workout has been as follows for the past 2 years
A (max effort upper)
Barbell standing press 3 x 5
Barbell seal row 3 x 5
Weighted dips 3 x (max reps with 2 pl8)
Barbell curl 4 x 6
B: (max effort lower)
Clean pulls 4 x 4
Barbell olympic squat 3 x 5
Heavy dumbell hold 3 x 30 seconds
Weighted woodchopper 2 x 15
C : (repetition upper)
Barbell bench press 3 x 10
Weighted chin up 3 x 10
Dumbell shrugs 3 x 10
Lateral raise 3 x 10
Dumbell skullcrusher 2 x 15
D: (repetition lower)
Barbell front squat 4 x 6
Glute ham raise 3 x 8
Wrist roller 3 x 10
Weighted crunches 3 x 20
>>37881657
That's was easy b8 m8
>>37881657
>implying she is not a girl
lmao, it's like you haven't even seen her feminine penis
A/B alternate routine I've been doing after a 2 year hiatus from lifting based on a 3x15 (wk 1)/3x10 (wk2)/3x5 (wk 3) full-body routine I was doing before I had to stop due to injury(s). I've modified and trimmed it (since I am so fucking out of shape now) and made it a straight 3x8 alternating each workout 3 times a week (ABA, BAB, etc). The full-body workout before gave me the best results of my life, better than any split I've done, so I will continue to do it. The one I have been doing is continuing that trend. Of course, I do want any changes/tips you may have.
A
Flat dumbbell press
Flat dumbbell chest flies
Weighted tricep dip
Weighted pull-up
Cable row
Standing dumbell fly
Smith trap raise
Smith calf raise
Squat
B
Incline dumbbell bench
Close-grip flat bar bench
Low/medium/high cable fly
Standing biceps cable curl
Concentration curl
Bar upright row
Smith calf
Dumbbell trap raise
Front squat
>>37879366
anyone?
>>37881610
that's a cute drawing you got there, do you mind if i save it?
PUSH: A
Bench press 5x5 (+DS)
DB incline bench 4x10
Cable flies 4x12
Chest dips 3x15
Lateral raises 4x12
Face pulls 3x15
Chest press 3x15
Tricep rope 4x15
Skullcrushers 4x12
PULL: A
Deadlift 5x5
BB rows 4x10
Straight Rows 4x10
Lat pulldowns 4x10
Preacher curls 4x12
Incline DB curls 4x12
Hammer curls 4x12
LEGS: A Squats 5x5
SL deadlifts 4x10
Leg press 4x10-15
Ham curls 4x12
Quad extensions 4x12
Seated calf raise 4x16
Other calf raise 2x20
PUSH: B Incline bench 5x5 (+DS)
Flat bench 4x10
DB flies 4x12
Chest dips 3x15
Lateral raises 4x12
Face pulls 3x15
Chest press 3x15
Tricep rope 4x15
V-bar tricep 4x12
PULL: B Deadlift 5x5
DB rows 4x10
Straight Rows 4x10
Lat pulldowns 4x10
Preacher curls 4x12
Incline DB curls 4x12
Hammer curls 4x12
LEGS: B Squats 5x5
Weighted lunges 4x10
Leg press 4x10-15
Ham curls 4x12
Quad extensions 4x12
Seated calf raise 4x16
Other calf raise 2x20
PPL(A)PPL(B)Rest
>>37881907
not at all good sir :^)
>>37882166
Who is that supposed to be anyway?z
>>37881967
>face pulls on push day
what?
-ABxCDxx, HIIT cardio every day
-Basic 4-day Texas Method Volume/Intensity split
-Still a linear progression model; Intensity weights are +10lbs after every workout, Volume is +5lbs. No increase on a fail, after 3 fails IN A ROW deload by 10% and add a rep
-Many different variations exist based on what you want to emphasize; you can switch both the order of days and the order of exercises to your taste and whatever accessories you want, since you're only focused on boosting the Big 4 Lifts
A
Flat/Incline Bench 3x3
BB/DB OHP 5x5
[DB Triceps Extension 3x10
[DB Lateral Raises
-
[Face Pulls 3x10
[Cable Pec Flys 3x10
B
Deadlift 3x8* (amrap on last set)
Wide/Close grip Pulldowns 5x8
DB Pullover 3x12
[Ez/DB Curl 3x10
[BB Shrug 3x10
Back/Front Squat 3x3
Abs
C
BB/DB OHP 3x3
Flat/Incline Bench 5x5
[DB Triceps Extension 3x10
[DB Lateral Raises
-
[Face Pulls 3x10
[Cable Pec Flys 3x10
D
Deadlift 3x3
Wide/Close grip Pulldowns 5x8
DB Pullover 3x12*
[Ez/DB Curl 3x10
[BB Shrug 3x10
Back/Front Squat 5x5
Abs
I choose to do my Deadlifts before I Squat because it's too exhausting to do it the other way round, even with the acc's breaking up the session
trying way too many things at once. as soon as i get really injured i'll drop everything back to the big three.
Doing some form of 5/3/1.
M:5/3/1 Squats, 3x10 Squats @ 70%, 3x5 Dips
T: 5/3/1 OHP, 3x10 OHP @ 70%, 3x10 Barbell Rows, 3x10 Bicep Curls
T: 5/3/1 Deadlifts, however many pullups I can do
F: 5/3/1 Bench Press, 3x10 Bench press @ 70%, 3x10 Close Grip Bench press, 3x10 Barbell Rows
>>37882200
pic related
I didn't draw it either, some anon did
>>37879182
>>37879182
Bamp for this post
>>37878878
Whoa--waidaminit... Does Thorbrah have Pectus Excavatum? His shit looks a bit sunken in the pics on the right. Regardless, he makes it look good.
>>37878878
Also, can anyone give feedback on OP's routine?
A:
Squat 5x5
pullovers (between squats) 5x10
close grip bench 5x5
curls 4x6
reverse curls 5x8
B:
Pulldowns 5x5
bench press 5x5
db rows 4x6
db incline bench 3x6
C:
MIlitary press/db press/btn press (whatever i feel) 5x5
power cleans 5x3, clean pulls 3x2
shrugs 5x5
farmers walks 2 sets
can I make get bigger muscles doing gslp?
So is /fit/ greyskull superior to SS? Wrecked my back and have to start all over again with squats and deadlifts, so I'm looking to try one or the other.
Mondays:
Squat 5x5
Bottom rack squat 5x1
ez bar curls 5x5
grip work: dl lockout holds 2 sets for time, dumbbell hammer curl to press 2x5
leg raises 1x20
Thursday:
Power cleans 5x5
Bench 5x5
floor press 5x1
pulldowns or machine rows 4x5
grip work: finger deadlifts, wrist curls 2 sets each
leg raises 1x20
>>37878878
>6'2"
You're soooooo lucky.
And about me.... well.. what's the point of excercising, if you're solid 5'10"?????????
:(
>>37884224
I'm not thorbrah. I'm also 5'10".
I suggest you quit being a bitch a get in the gym.
:)
>>37884272
firsly i need to gain a 4 inches. i will make a thread
>>37884224
>being 5'10 and ripped
>being 5'10 and skinnyfat
who do you think is more attractive?
but it's your life after all. do whatever you want with it
1
>squats 10×5 (1 warmup)
>calf raises with whatever I had loaded 10×5
>db lunges 3×8
>leg press cool down take a long ass time up and down
>Db straight leg deads 5x8
>dumbbell rows 4×10 each side
>lat pull downs 3x8
>row 1 km
2
>bench 5×8 (1 warmup)
>incline dumbbell 4x8
>db squeeze press 3x8
>cable crossovers 3x12
>skullcrushers 4x10
>dB kickbacks 4x10
>tricep extension 3x10
>tricep push down top 3x10Ä—
3
>db ohp 4x8
>incline front raise 4x8
>shrugs 3x12
>db upright rows 3x10
>curl with preacher bar 3x8
>reverse curl 3x8
>hammer curls 3x10
>curl on almost straight up but enough incline but to feel it 3x6
>>37884453
Those first 2 i meant 5x10. Holy shit. And for abs mainly bicycle kicks and holds
TM split, based on the 5 day PPLxULx one on the sticky:
A
>Pullups 5x5
>Barbell row 3x5 @ 80-90%
(currently doing dumbbell rows to address asymmetry in lats)
>Facepulls 3x8-12
>Dumbbell curls 3x8-12
>Reverse curls 3x8-12
>Plank 3xF
B
>Bench 3x5 (intensity)
>OHP 5x5 @ 80-90%
>Lateral raises 3x8-12
>Skullcrushers 3x8-12
(again currently doing tricep kickbacks instead due to asymmetry)
>Cable crossovers 3x8-12
>Shrugs
C
>Squats 3x5 (intensity)
>Deadlift 3x5 @ 80-90%
>RDL 3x8-12
>Plank 3xF
x
D
>OHP 3x5 (Intensity)
>Barbell row 1x5 (intensity)
>Bench 3x5 @ 80-90%
>Spoto bench 2x5 @ 70-90%
>Dumbbell curls 3x8-12
>Shrugs 3x8-12
E
>Deadlift 1x5 (intensity)
>Squats 3x5 @ 80-90%
>Paused squats 2x5 @ 70-80%
>Calf raises 3x8-12
>Plank 3xF
>>37879146
Anyone?
>>37881558
o shit waddup
Monday:
squats: 5x10
lunges: 5x20
bench: 5x10
db bench: 5x10
skullcrushers: 4x12
pec dec: 4x12
Tues:
Powercleans: 5x5
yates rows: 5x10
db rows: 5x10
rear delt flys: 4x12
curls: 4x12
v-ups: 5xfailure
ab wheel rollouts: 5xfailure
Thursday:
squat: 5x5
front squat: 5x5
bench: 5x5
press: 5x10
skullcrushers: 4x12
latterals: 4x12
Saturday:
deadlift: 5x5
pendlay rows: 5x10
pullups: 5x10
curls: 4x12
v-ups: 5xfailure
ab wheels: 5xfailure
I sprint before back days and jog on off days
Just wrote it right now. Any recommendation or opinions on this, any change to make ?
I know it has flaws like the order but I have no choice to train legs at the end of the week since I have a physical jobs where I have to walk all week long, except during the week-end.
///CHEST/BICEPS///
- Bench Press 4x8
- Incline Bench Press 4x8
- DB Bench Press 4x8
- Chest Flyes or Cable Flyes 4x8
- Incline Dumbell curl 4x10
- Preacher Curl 3x10
- Chin Ups 10xfailure
///SHOULDERS/TRICEPS///
- Seatted OHP 4x10
- DB OHP 4x10
- Lateral Raises 3x10
- Front Raises 3x10
- Seated bent over lateral raise 3x10
- Dips 4x10
- Triceps extension 4x10
- Triceps cable kickback 3x10
///BACK///
- Deadlift 4x8
- Seated Row 4x8-10
- Lat Pulldown 4x10
- Dumbbell Bent-Over Row 4x10
- Pull Ups to 6-8 - failure
///LEGS///
- Squat 4x10
- Leg press 4x10
- Leg extension 4x10
- Leg curl 4x10
- A Calves exercice (don't know wich one yet) 4x10
>>37885454
Everyone does chest on Monday. Don't be a faggot. Also
>seated bent over
>>37879234
dont wait with strength training. if you feel you have excess fat, stop eating cholesterol for a while and then start lifting. your heart will be safe and the extra fat you packed on have boosted your hormone levels, you will pack on muscle faster.
more body mass = higher hormone levels, start lifting and enjoy fast results!
>>37885698
>seated bent over
Man I have no idea. Translating these exercice to Englsih is a pain in the ass. I meant pic related.
Other than chest day on monday, does it look good ?
=Chest/Back=
Incline Dumbbell Press
- 4x8-10
Weighted Chins
- 4x8-10
Incline Flyes
- 4x10-12
Dumbbell Row
- 4x8-10
=Legs= (weak point)
Front Squat
- 4x8-10
- 2x20
RDL
- 5x8-10
Leg Extension
- 4x10-12
Leg Curl
- 4x10-12
Calf Raise (Seated and Standing each)
- 5xwhatsthepoint
=Arms/Shoulders= (huge weak point)
Close Grip Bench
- 4x8-10
Barbell Curl
- 4x8-10
Overhead DB Extension
- 4x10-12
Incline Curl
- 4x10-12
Rope Pushdown
- 4x10-12
Hammer Curl
- 4x10-12
Face Pull
- 4x10-12
Upright Row
- 4x10-12
Lateral Raises
- 4x12-15
>>37885824
Do 21 on bis. Lunges on leg day. For calves stand on a step with your toes and do single leg calf raises
>>37886009
>fix it by putting these unnecessary exercises I personally like for no reason
fuck off faggot
>>37886035
You fuck off. I'll fuck the shit out of your daughter. Literally. I'll spunking down her throat til it poars out of her ass
I do Fierce 5 but with a twist...
I use dumbbells and not barbells
>>37886049
>I'll fuck the shit out of your daughter.
>daughter
kek get off 4chan old man
guys today I did chest
>32 kg x 10 incline bench press (4 sets)
>incline flyes with 14 kg dumbbells (3 sets)
>1 sets of dips x f
> 4 sets on the pec deck (75 kg) x f (around 10 reps)
is this generally enough for a muscle like chest?
I see people claiming to do 25 sets or more for chest but I'm honestly exhausted after like 10
I feel like 12 sets is the golden number for every body part bar back and legs maybe but I don't know
what do you guys think
>pic related goalbody
>>37886146
Ur weak l o l
>>37886495
that's why I go to the gym duh
Workouts are spaced as Monday Wednesday Friday. would front squats on wednesday hinder my normal squats on friday? should i switch it around so squats are monday, front squats are friday?
>>37881558
o shit waddup
AxBxAxx and BxAxBxx
A:
Squat 3x8-12
Bench Press 3x8-12
Rows 3x8-12
Biceps 2x8-12
Core work 2xFailure
B:
Deadlift 3x5
Shoulder Dumbbellpress 3x8-12
Lateral raises 2x8-12
Lat Pulldowns 3x8-12
Triceps 2x8-12
Core work
Question for you swole moles, is a novice who's doing body weight exercises and cardio wasting effort by not upping how much they do constantly or changing it up? I'm in the fat loss part of getting /fit/ and am down over 60 pounds through eating better and a whole load of cycling but I've started a sort of routine last month and don't know if I'm just wasting time
>7 pushups
>12 sit up
>6 chin ups
>10 dips
>15 squats
I do 5 sets of that, 6 days a week, along with biking and swimming. Like I said I'm interested in losing a good deal more fat before I start lifting, am I wasting my time? Should I be doing a different routine every day? Have I wasted the last 40 days of serious willpower and effort?
>Read the sticky
I've read the sticky, it's 90% lifting weights 10% eating better, it doesn't answer what I'm asking
>>37887802
>7 pushup
Kek
>10 dips
Are you talking about your half time snack?
>>37887866
I used to do 0 pushups jerk now I can do 7 at a time and hopefully in the future it'll be higher, that's how getting in shape works fucko
>Are you talking about your half time snack?
Dips with my hands on a chair, haven't got to tricep dips yet, thanks for the help but if I wanted a snarky response from a bitter manlet I'd go to any of the quicker moving threads on /fit/
>>37887929
Have you tried /r/weightloss? or /r/cuckold?
>>37878878
ABCABCx
A: Push
OHP 3X5
Bench 3x8
Tricep pushdown 3x8/10
Lateral raise 3x10
Cable flies 3x10
Tricep extension 3x10
B: Push
Face pull 3x15
One arm cable row 3x8
Incline bicep curl 3x10
Wide grip lat pulldown 3x10
T bar row 3x10
Bicep cable curl 3x10
C: Legs
Squat 4x5
Calf raise 3x10
Some ab exercise
Leg extension 3x10
Hamstring curl 3x10
Ab exercise
All workouts followed by 20-30 mins of cardio.
Natty lifter 2-3 years 6ft4 105kg ~22%BF looking to cut to 12-14%.
>>37887943
Most people on /fit/ are pretty helpful, granted they'll make you know you're new, but it's the people like you that give me motivation. Way to have a worse attitude than a formally depressed NEET with no friends hombre, I'll be a better person than you soon enough.
>>37888032
>formally depressed
Is everything a "black" tie event fatass? I'm a terrible person. I lift and I have money. Other than that Im iredeemable trash. If you need any sort of motivation other than wanting things, you're weak. Glad I could help you anyway
How good is this after SL? I can't do SS due to horseshoes kidney (it has a little more volume than SL).
Handstand press 3x12
Bodyweight squat 3x12
L-sit 30s
Push up 3x12
I do this in a circuit. It takes about 20 minutes with stretching beforehand and I look better than I did on Starting Strength, StrongLifts or my custom compound barbell routine. I just focus on keeping my body fat percentage low, eating a nutrient-dense vegan diet, staying hydrated and sleeping a lot. I'm really skinny now and I just need the tiniest bit of muscle in order to look "jacked". I'm really happy with the results and the lifestyle, I recommend looking into it if you get stuck in T-rex mode or just can't seem to progress much with barbells.
I'm definitely smaller but I look better and save a lot of time and money now that I don't travel to the gym to exercise.
>>37888251
I should mention I'm more of a /fa/ggot than a /fit/izen.
>>37888251
Sounds like youre training for the Rios 2016 new Plow Me in the ASS event
>>37880222
just say stronglift...
>>37888479
>ellipsis
just kill yourself...
Maybe I will try here. ...
I am doing the routine in
Fitloop.co
It takes too long.
How can I make a hiit workout out of it?
>>37878878
I have been doing SL for about 2 months now, but I am thinking about changing my routine to this (From Scoobys site) as my main goal is to have a lower body fat and have visable abs as I am not looking to get big at the moment. I was thinking of turning down the jogging to about 30 minutes instead as 45 after a workout seems like too much. I would apprecaite any advice you guys can give.
ABABABB
A:
Squats: 3x8
Bench: 3x8
Deadlift: 3x8
Pullups: 3x8
OHP: 3x8
Row: 3x8
Rotisserie Core workout: 3x8
Jogging 45 min
B:
Jogging 45 min
my gf has stalled on 5/3/1 and I'm not sure where to take her programming. She started off with SS, then did a program based on heavy triples, then did 5-6 waves of 5/3/1, then a smolov jr program to catch her lagging squat up. her stats are:
5'6 155
DL 335 for 1
Squat (atg) 225 for 2
Press 90 for 5.
Bench 115 for 5.
10 chinups
Her presses are weak and her squat is weak. Maybe I just have her do another smolov jr program? She wants to lift 3-4x per week. Any suggestions?
Is this good to follow, if I wanna have the bomb ass?
>>37889216
The pyramid is stupid and I would argue there is too much lower body volume, stick to 3 days/week max if you're natty
Also you need cardio worked in there somewhere for your goals
Rate my routine, /fit/.
It's pretty much as standard as it comes, but tell me if I should replace or just don't do anything.
Chest:
Incline Dumbbell Fly
Incline Dumbbell Press
Incline Bench Press
Dumbbell Fly
Dumbbell Press
Bench Press
Back:
One Arm Dumbbell Row
Lateral Pull Down - Supinated
Lateral Pull Down - Pronated
Standing Barbell Row
Shoulders:
Lateral Dumbbell Raise
Arnold Press
Seated Dumbbell Press
Seated Military Press
Bicep:
Barbell Curl
Barbell Preacher Curl
Dumbbell Curl
Dumbbell Preacher Curl (One Arm)
Hammer Curl
Tricep:
Overhead Dumbbell Extension
Lying Dumbbell Extension
Skullcrusher
Rope Pushdowns
Legs:
Barbell Squat
Leg Extension
Lying Leg Curls
Good Mornings
Everything is pretty much 3x12 (or until failure, usually after 8)
>>37889526
I do 30 min cardio after every session(mixing running, bike and stepper), also volume doesn't seem to be the problem since glutes can take so much punishment and I'm only 20, so I get like 100% recovered on weekends. God I hope this works, I just wan't to have that nice butt you see and say "damn".
I'm not trying to be a dick, but are all the exercises in some of these plans necessary? I'm seeing like 4 different types of curls and 3 different types of pressing. Why not just choose the one that uses the most amount of muscle mass and do a bunch of sets? I understand that changing it up might be more fun. that makes sense.
>>37889778
Are you referring to me (>>37889632)?
I asked myself the same question, but then again the bar trains other parts the dumbbells don't train and vice-versa.
Plus, it really exhausts your muscles.
>>37889778
>>37889813
I'm referring to >>37889216 and >>37889526
Sorry, it somehow didn't register my click...
>>37881430
Kek
>>37881490
>she
i do a push/pull routine and do squats on the pull day. its essentially chest/tris/shoulders and a legs/back/bi's split
>>37881430
>>37881430
perfect
Can't find many routines with olympic lifts in them, can anyone point me in the right direction?
>>37892082 http://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/
they have some pretty good starter programs on here, plus lots of informative videos on form, accessories, programming.
>>37892117
Thanks man, I really appreciate it.
My program follows a Leg Push Pull i made some pretty good gains so far only 4 weeks into the 8 week program i went from
Squat:295 -> 330
Deadlift 385 -> 420
Bench 205 ->225
https://www.dropbox.com/s/a0tlbo2wt3gbgjt/Push_Pull_Legs%20Split.docx?dl=0
>>37881430
>Sometimes good things just happen man
they sure can anon, they sure can
Can you guys recommend a basic 4 day split? I need to get back to the gym and I'm sick of SS. I have lost 25kg/55lbs down from 222lbs I want to reach 155lbs (5'9)and lose the baby fat. I need a plan so I motivate myself again to get back in the gym because SS doesn't do it anymore for me.
>>37892920
>4 day split
Wut. Just do a 2-dayer twice per week.
>>37892968
I'm up for anything really
>>37892991
just break down your current workout. do the whole, heavy squat, bench, deadlift on different days plus some accessories and then on a fourth day do some general isolation exercises for your weak points.
Which should I start, guys? Reg Parks 3x5 or Greyskull LP (both workouts included in pic)
>>37893702
It will, in the long run, make basically no difference. Pick whichever you prefer.
>>37893702
if you're a beginner you can literally pick anything as long as there's a solid progression of weight every workout or so. just pick whichever you want, it's not going to really change much in the long run
So I switched from GSLP to pic related because I got more free time and I want to focus more on hypertrophy. Thing is, how do people deal with this amount of volume? Like, on push day, I do bench press which tires my triceps, then OHP which also tires my triceps a bit PLUS 6 sets of other triceps isolation exercises?
Switching from 3x5 to 5x5 wasn't nice but it's nothing compared to all this volume. I had to like halve my weight on triceps exercises. Is this normal? Will I get used to it or will it always be this painful? Thanks.
>>37878878
Doing a variation of SS
Alternating workout A and B only taking 1 day rest inbetween workouts.
A
Squat 3x5
OHP 3x5
Deadlift 1x5
Dips 3x5-10
Chinups 3x5-10
B
Bench 3x5
Squat 3x5
85% Deadlift 3x5
Lateral raises 2x12-15
Pullups 3x5-10
Anything worth changing?
>>37894945
that's way too much volume for training 6 days
there's really no good reason to train more than 2 days in a row, since most of your gains are going to come from your diet and rest
you can go 4 or 5 days if you want, but you really want to give your body a few days of rest if you're lifting at all heavy (and you should be, if you're focused on hypertrophy as you say)
If you really want to have a dedicated Leg day, you can go Psh/Pll/off/Psh/Pll/Legs/off pretty easily and not worry about killing yourself in the gym for no reason, or do Legs in the middle of the week and have two rest days in a row
as for the exact routine you posted, there's no need to have two identical supersets back to back like that on Push day, nor is there a need to have 8 sets of curls (ugh), 3x10 is more appropriate since Biceps is kind of a meme muscle.
Drop the cable rows for normal sets of Deadlift/Pullups/Barbell Rows, and lower the reps for Face Pulls down to 8-12. For Push I'd drop one of those supersets for a chest isolation (Cable Flys are nice) and maybe some Shrugs (or do Shrugs on Pull day and do Face Pulls as a Rear Delt isolation if you want)
>>37894945
>>37895192
oh, and don't do leg curls unless you're a girl
actually, even if you are a girl, don't do those, they're pointless
>>37878878
A:
Deads 5 x 1
Bench 10 x 3
OHP 5 x 5
Rows 5 x 5
Dips 5 x 5
B:
Sqauts 5 x 1
Bench 10 x 3
OHP 5 x 5
Rows 5 x 5
Dips 5 x 5
AxxxBxxx
Ohh BBE
>>37895212
Leg curls have one great advantage: Knee and hamstring protection.
The hamstrings are mostly hip extensors, sure, but the short head of the biceps femoris is solely a knee flexor. It doesn't cross the hip and so can't be used in stuff like deadlifting. This also means that its the fucker most active around the knee when the other parts of the hamstring are already occupied with hip extension.
This also means that leg curls and their cousins are the only 'full' hamstring movements and as a result are good for helping minimise the chance of injury from other movements. There's a reason so many athletes swear by high rep leg curls as a way of keeping injury rates down.
>>37895192
Eh, I might as well change my whole routine then..
What do you suggest that is hypertrophy-focused? I don't mind going 4-5-6 days a week to the gym.
I guess I'm still pretty much a beginner, my stats:
Squat: 70 kg (got up to 92.5 kg but had to deal with hip impingement and start back from low weight)
Deadlift: 97.5 kg
OHP: 41 kg
Bench press: 67.5 kg
These are all 3x5 by the way. Thank you.
Monday
Bench Press - 3x5, then dropset
Side Lateral Raise - 3x15
Cable Flies - 3x10-12
Rope Pushdown - 3x10-12
Tuesday
Squat - 3x5, then dropset
Leg Press - 3x8-10
Seated Calf Raise - 5x12-15
Wednesday
Deadlift - 1x5 or Barbell Rows - 3x5
Weighted Pullups - 3x6-8
Seated Rows - 3x8-10
Facepulls - 3x12-15
Dumbell Curls - 3x8-10
Thursday
OHP - 3x5
Side Lateral Raise - 3x12-15
Cable Flies - 3x10-12
Rope Pushdown - 3x10-12
Friday
Squat - 3x5
Leg Press - 3x8-10
Seated Calf Raise 3x12-15
Saturday
Deadlift 1x5 or Barbell Row - 3x8
Pullups - 3xF
Seated Rows - 3x8-10
Facepulls - 3x12-15
Dumbell Curls - 3x10
Sunday
Rest
With the Deadlift and barbell rows, it's just what I feel like doing that day. Usually ends up being deadlift anyway.
>>37888140
Not even that guy, you do sound like a piece of shit, he is trying to improve and you laugh at his progress
>>37889140
Damn, she is strong, those numbers seem a decade away for my gf. Did she get too bulky?
A:
squat 4x6
ohp 4x6
rows 4x6
chins 1xf
dips 1xf
B:
deadlift 1x5
rows 4x6
bench 4x6
chins 1xf
dips 1xf
and each routine doing one of the following accessories as final exercise:
preacher curl, tricep extension, side lateral raises
thoughts? pointers?
>>37895708
oops, on B i do lat pulldowns instead of rows.
>>37895708
I'd do more sets of dips and chins but I just really like those
If you want you can superset those accessories so you have more volume
might as well do some side laterals while you wait a bit before your next set of curls
>>37879167
My numbers are about the same and I was on SL but I had to get off because squatting 3 days a week was wrecking me. I would have to constantly be deloading to keep proper form. What do?
A/B/C
A:
OHP (Light) 4x10
Clean & Press 3x3, 3x1, 1x5
Chin ups 25 total (add weight when 10+)
DB curls (hammer, seated, concentration) 5x10
EZ bar curls (reg, preacher, reverse) 5x10
B:
Bench (incline) 5x6-10
Dips 25 total (add weight when 10+)
Rows (BB, seated machine) 4x10
Squat or leg press 3x5, 3x3, 2x8-10
C:
OHP (heavy) 3x8, 3x3-5, 2x8
Deadlift 2x5, 1x3, 3x1, 1x3, 1x5
Chin ups 25 total
Shrugs 3x15-20
Abs 2-3x15-20
As a skinnyfat young adult I made more aesthetic progress on this in 3 months than I did on SS for a year.
>>37895786
Also
>OHP 135
>Bench 195
>Squat 265
>DL 315
>>37895740
thing is ive only been working out for 4 months and i can only do like 8 dips and 4 chins (im like 215 pounds and 22% bf or so). is it still a good idea to do more sets?
yeah, good idea, i can finish every workout alternating with side lateral raise+bicep curl and side lateral raise+tricep work, since my shoulders are those of a baby while the rest of my body is quite big. sound good?
>>37878980
>he's taking advice from a mentally ill dyel faggot on a chinese cartoon website
>>37896081
Kekk fuck off, trappy may be 'mentally ill' (she isn't) but she still know a lot more about lifting than every poster here combined.
>>37897093
>worshipping a guy who read SS and PP
This is a whole new tier of pathetic.
>>37897131
>guy
guys i seriously need some knowledgeable people to comment on my routine everytime i post it no one says anything pls for the love god comment.
Trying to perma bulk dont care about asthetics just want big arms and mass everywhere else.
A
Bench 8 reps 3 sets sometimes throw in a 4th set if ive gone up on weight and i only reach 6 reps on my third set i stay on my 3rd set routine if i hit 7 or 8 for a while.
Tricep cable pulldown/ Skull crushers 8x3
Curls 8x3
B
Squat 8x3 or a 4th set depending if ive just gone up on weight.
Back 8x3 or 4
OHP 8x3
ABxABxx
I bench 195 for reps
OHP 55 lbs dumb bells
Is this a good program to use if im just getting into lifting, or is there something better?
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength
Is this a good deal?
https://www.amazon.com/dp/B00K2TX3CQ/ref=gbps_img_m-5_bf62_71f517be?smid=ATVPDKIKX0DER&pf_rd_p=387b9d89-6b2a-461c-8b1b-b00125d6bf62&pf_rd_s=merchandised-search-5&pf_rd_t=101&pf_rd_i=13887280011&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=PTQTEV6KHEV38CMSSP3W
U
Bench 3x5
Chins 3x8-12
Ohp 5x5
*Cable row 3x8-12
L
Squat 5x5
Deadlift 1x5
*Leg extensions 3x8-12
*Weighted decline sit-ups 3x8-12
X
U
Ohp 3x5
Chins 3x5
Bench 5x5
*Curls 3x8-12
L
Squat 3x5
Snatch deadlift 3x5
*Leg extensions 3x8-12
*Weighted decline sit-ups 3x8-12
X
X
* means accessory lifts that may change depending on how I feel.
Anyone see anything wrong?
>>37897426
Do more sets and more excercises. Don't bulk too fast.
>>37879366
Does your diet composed of activated almonds or sausage and milky bars?
>>37898492
so like a 4th set for all of them and an extra excercise per day?
What do you guys think of Arnold's Golden Six routine?
It's AxAxAxx
Back Squat 4x10
Wide Grip Bench Press 3x10
Chinups 3xAMRAP
Behind the Neck Press 4x10
Barbell Curl 3x10
Crunches 3xAMRAP
Increase weight if you can manage 12-13 reps.
After 3 months, add an extra set of everything but crunches. After another 6 months, add another set.
>>37895786
>As a skinnyfat young adult I made more aesthetic progress on this in 3 months than I did on SS for a year.
Why were you doing SS for a year?
Got any pics? I'm on SL at the moment and interested to see what you looked like after SS vs after 3 months split
>>37898643
>what you looked like
You're doing it wrong if you think you're going to see any real change aesthetically on a basic strength gaining program.
>>37898690
>not seeing a result from going from skeleton to squatting 3pl8
>>37878878
Hey Thorbrah, its Dr. Lionheart. We used to message on beautifulpeople.com lel. Such nostalg.
Anyways my routine is do a bunch of stuff for all my stuff when i feel like it and turn my nervous system to shreds.
I need to quantify but i never do. Im 6 4 188 and i hip thrust mid 400s ;)
>>37898690
Yes I know, I'm not sure what I want from my programme yet. If I see you can make good gains in aesthetics over ~3 months, it would be hard for me to choose adding 40kg to my squat over that
>>37898629
bump for Arnold Schwarzenegger's Golden Six Routine rate
>>37897426
Where did you get the idea that this is a good routine for either balance or progression? Pick a novice program like Reg Park's and run it until you can't progress per-session anymore, by that point you should know which of the intermediate styles is best for you.
bulking scheduel form august to the new year:
2 months of:
>A:
press 5x5
squat 5x5
bench 5x5
bent over rows 5x5
leg raises, dead hangs
>B:
alt. db press 5x5
front squat 5x5
incline db press 5x5
pull-ups 5x5
trap bar dl 5x5
leg raises
AxBxAxx
then 3 months of:
>A:
military press 3x5, 5,3,1
squat 4x5 warmup, 2x5 across
bench press 4x5 warmup, 2x5 across
pull-ups 5x5
leg raises, wrist curls
>B:
db incline press 3x5 wamrup, 3x5 across
pull-ups 6x5
close grip bench 2x5 wamrup, 3x5 across
curls 5x5
leg raises, wrist curls
>C:
alt db press 4x5 warmup, 2x5 working sets
dumbbell rows 4x5 warmup, 2x5 working sets
trap bar dl 4x5 warmup, 2x5 working sets
leg raises
single arm deadlifts 5x5
>>37888206
For alternating, does that just mean do the other every other time you work out?
>>37901506
Pretty much. Means if on day 1 you do OHP, day 2 you do Bench, day 3 you OHP, and so forth.
>>37878878
Which is better, anons: fullbody 4x week or U/L 2x week? i.e:
ABxABxx
either
A:
front squat
dip
pullup
B:
back squat
deadlift
ohp
or
A:
back squat
front squat
deadlift
B:
dip
ohp
pullup
Thanks
>>37902019
UL. Unless you're a beginner. Then Fullbody.
Also where's the bench lmao
>>37902101
Thanks.
I don't have a bench at home so dips are the chest/triceps exercise (or weighted pushups), but you can replace it.
>>37902120
If you don't have a bench, I'd recommend to get a bench. I'd also recommend to go to a gym, but that's because I can't afford my own home gym.
>>37881693
My nigga. Wrestling and front squats son I keep telling everyone but they don't believe
Here are my lifts
Back Squat: 245 lbs
Deadlift: 285 lbs
Bench Press: 210 lbs
Overhead Press: 120 lbs
I'm 5'4" 160 lbs. I'm currently doing Reg Park's Beginner Routine.
A
Squat 3x5
OHP 3x5
Barbell Row 3x5
Weight Dip 3x5
DB Curl 3x10
Wrist work 3x10
Calf Raise 3x15-20
B
Squat 3x5
Bench PRess 3x5
DL 1x5
Pullup/Chinup 3x5
Barbell Curl 3x10
Wrist work 3x10
Calf Raise 3x15-20
AxBxAxx | BxAxBxx
I'm adding 5 lbs to my lifts each day. My OHP is starting to stall due to injury. I really prefer Brosplits (gained 40 lbs doing them), but my noobgains halted and so I switched to a strength program.
I'm having trouble gauging how much strength I want before I switch back to a brosplit. What do you guys think?
>>37898629
>>37900580
Is /fit/ a fan of Arnie's Golden Six?
>>37878878
Best routine to get to 1/2/3/4?
Best routine to do after 1/2/3/4?
Best aesthetics routine?
>>37905281
Best routine to get to 1/2/3/4?
>wii fit
Best routine to do after 1/2/3/4?
>wii fit
Best aesthetics routine?
>wii fit
>>37905281
I personally did PPL to get to 1/2/3/4 lmao. But I reckon strength training is the best way. PPL is stil probably the best aesthetics routine. That or a brosplit.
>>37895666
Kek. Beacuse I'm better than him
>>37905281
Barely matters
Barely matters
Is entirely individual.
The thing is that individual implementations don't change a whole lot when it comes to lifting. Once you've got a routine that hits the basic principles, everything else is a matter of relatively minor personalisation and then putting in the hard yards.
>>37902435
If it's a brosplit that gets you in the gym and working out hard then there's nothing wrong with that. The only reason they get shit on is because they're not as optimal as other programs for growth for natties, but let's be honest; who is seriously going to reach their genetic limit without being involved in professional, world class athletics? Consistency and a decent diet is far more important for amateurs.
Saying that though, you should at least check out something like one of Candito's Upper/Lower templates on his website. The hypertrophy model will get you stronger and satisfy your pump-lust. You need those rest days more than you think.
>>37905923
its not about optimising routine
its about doing something thats objectively trash for growth, excessively stressful on the body (believe it or not, high rep heavy leg extensions is far more damaging on the knees than a well progressed 500lbs squat) with minimal pay off and excessively long sessions with some people going 6 days a week.
you can do literally half the workload and get better results alongside getting stronger, so why do a bro split?
the only reason people actually like brosplits is because of the bodybuilder mentality and lifestyle that has been ingrained into society, so doing a bro split makes you feel like a bodybuilder, and doing a fullbody split makes you feel like blaha.
>>37905281
SS
TM (if you stop linearly progressing)
ULxULxx or PPLxULx (I would advise a UL TM split with accessories to keep the strength gains coming in steady rather than abandoning it for aesthetics all together)
Am I doing too many chest exercises?
Doing PPL
I usually do 4 chest exercises on push day and then 2 shoulder press exercises and accessories for shoulders.
My chest exercises usually are bench or db press, incline, something with high reps for pump and finally flyes.
I do at least 5 work sets for the first two and anything between 3-5 sets of the last two. I don't feel worn out or anything by the end of my workouts but it is an insane amount of volume according to some.
I mostly lift for aesthetics now. Already pretty strong imo.
Bench 130kg
OHP 80kg.
So, is this too high volume?
>>37878878
Everything even if doms except calfs.
Monday A:
Jog 5 minutes
squats: 4x8
OHP: 4x8
Hammer curls: 4x8
Bench: 4x8
Rows, or Lat pulldowns: 4x8
Triceps bar, or rope pulldowns: 4x8
Calf raises (unless sore)
Wednesday B:
Jog 5 minutes
Deadlift: 4x8 ( this is the only change from A)
OHP: 4x8
Hammer curls: 4x8
Bench: 4x8
Rows, or Lat pulldowns: 4x8
Triceps bar, or rope pulldowns: 4x8
Calf raises (unless sore)
Friday A:
Jog 5 minutes
squats: 4x8
OHP: 4x8
Hammer curls: 4x8
Bench: 4x8
Rows, or Lat pulldowns: 4x8
Triceps bar, or rope pulldowns: 4x8
Calf raises (unless sore)
Eating tons + supps. Making great gains. 1-2 kg a month with no discernable fat increase.
>>37907879
Absolutely awful.
>>37878878
I remember when that dude first posted pictures here. Why are his later pics not included though? Dude legit looked like fucking Thor.
Was really weird how he wasn't that strong either. I remember him benching something like 245 while it looked like he should be throwing up 300+ easy.
>>37907945
How so?
>>37878878
A1
>BB Bench 3x5
>dips 3x8
>DB incline hammer bench 3x8
>decline cable fly 3x8
>BB row 3x5
>pullup 3x8
>Seated cable row 3x8
>Lat pushdown 3x8
B1
>OHP 3x5
>Rear delt row 3x8
>arnold press 3x8
>upright row 3x8
>cable tricep extension 3x8 (2h)
>cable tricep extension 3x8 (1h)
>cable curl 3x8 (2h)
>cable curl 3x8 (1h)
C1
>squat 3x5
>DL 1x5
>frontsquat 3x8
>Sumo DL 1x5
>Farmer walk (traps contracted, go for distance)
>decline situps 3x8 (weighted)
>side crunch 3x8
>planks 3xF
A2/B2/C2
as above only;
>3x5 becomes 6x3 (power)
>3x8 becomes 3x12 (hypertrophy)
>6 days a week is overtraining
I recently quit smoking weed and had to up my routine because of excess energy killing my sleep and gainz so I went from 4 days a week to 6 days a week + an hour swimming after C days
also all the 3x5 lifts are going up still and havn't stalled yet so yeh
>>37895691
She needs to cut yeah. And lose about 10 lbs. And her physique has definitely changed over the two years she's lifted. Her shoulders are broader than her hips now.
I do 3 day fullbody, so
>BB Bench Press 4x6
>Neutral Grip DB Bent over Row 4x6
>Standing Military Presses 4x6
>Front Squats 4x6
>Deadlifts 4x6
>Dumbbell Side Raises 4x6
>Pullups 4xF
>Parallel Bar Dips 4x20
>Hanging Leg Raises 4x20
>Overhand Grip DB bent over Row 4x6
>Squat 4x6
>Deadlifts 4x6
>BB Bench Press 4x6
>Seated shoulder presses 4x6
>Front raises 4x6
>Bench Dips 4x25
>Chin Ups 4xF
>Crunches 4x30
>Squat 5x5
>Deadlifts 5x5
>BB Bench Press 5x5
>Barbell Bent Over Row 5x5
>Standing Military Presses 5x5
>Pullup 4xF
>Hammer Curls 3x8
>Inclined Biceps Curls 3x8
>Skullcrushers 3x8
>Cable crunches 3x8
What accessory exercises should I include while doing 5/3/1?
Currently have chin ups, rows, pushdowns, planks, and hanging leg raises
>>37909287
That's all you need.
>>37909334
Thanks my brother
>>37878878
Anyone here tried out PHUL?
Thinking about switching to that from my PPL routine
Mon,Wed,Fri
10x10 135 - Bench
5x20 Bar - Curl (no lower weights to add.)
5x5 115 - OHP
Cardio in between sets.
Tues/Thurs
5x8 115 - Squats
5x8 135 - Deadlift
Cardio in between sets.
This is my beginner routine I've been doing for the last 3 1/2 months to just lose weight. I've gone from ~265 to ~235. Eating around 1100-1500 calories a day.
>6ft
Hello poorfag here!
Boxing (or any cardio): xxRxxRx
Lifts: ABxABxx
A (chest-triceps-shoulders)
PPPU 3x8
Dips 3x8
dumbbell flyes 3x8
dumbbell floor press 3x8
dumbbell shrugs 3x8
lateral raises 3x8
skullcrushers 3x8
front raises 3x8
pistol squats 3x8
lungs 3x8
B (abs-biceps-back)
planks 3x45"
superman 3x45"
situps 3x30
leg raises 3x30
dumbbell row 3x8
curls 3x8
hammer curls 3x8
dumbbell incline bends 3x8
I have abnormally high test but I've been making sikk g41nz.
>>37910990
Eat more or you'll be weak for ever. But that's none of my business
>>37911115
I'm trying to lose weight... Til 200 then I'm back to normal
Doing pic related rn
Limited time, 3 days a week is what I can do between school/work. I'm doing Scooby's chair chinups every time until I can do at least 2 on my own.
>Pull Day
Elliptical for 5 min to warm up
Dumbbell Rows 3x10
Seated Cable Rows 3x10
Reverse Chest Fly 3x10
Hammer Curls 4x10
Dumbbell Curls 4x10
Crunches 3x10, 1xFail
Chair Chinups 3x10
Couch to 5K on treadmill
>Push Day
Elliptical for 5 min to warm up
Bench Press 5x5
Overhead Press 3x10
Incline Press 3x10
Tricep Pushdowns 3x10
Tricep Overheads 3x10
Pushups 3x10, 1xFail
Chair Chinups 3x10
Couch to 5K on treadmill
>Leg Day
Elliptical for 5 min to warm up
Dumbbell Deadlift 3x10
Leg Press 3x10
Leg Curls 3x10
Calf Extensions 3x10
Assisted Squats 5x5
Chair Chinups 3x10
Couch to 5K on treadmill
>>37878878
Daym. For how long have you been lifting? I look similar like you in your first pic, maybe 1-2% more bf bc I can't see my abs that clearly. What program did you use to start? I'm thinking about using SL with accessories (if I can do it with the basic program) with proper diet and maybe GOMAD (still have to think about that one).
I'm 63 kg 180 cm (139 lbs 5'11).
Other replies appreciated, too.
Can someone post some big butt/thick routines for girls?
I've seen them posted a few times, but didn't save them.
AxBxAxxBxAxBxx
A:
3x5 Squat
Bench Press
1x5 Deadlift
3x9 Pullups/Chinups
3x5 Dips
24 Standing Bicep Curl
12 Front Raise Alternating
25 Bag Lift
25 SitUps
25 Butterfly Situps
25 Crunches
25 High Reaches
25 Low Reaches
25 Bicycle Kicks
25 Flutter Kicks
25 Frog Situps
25 Raised Frog Situps
25 Leg Lifts
B: Switch Deadlifts for Pendlay Rows
Help Me
nmo chaneve
>>37912139
really really good keep it up
patent it even
write a book
based off TM 4 day split, what do you guys think? I'm full retard so just learning as I go
mon
bench/press (alt) 5x5
bench/press (alt) 3x8
bi curls
tues
squat 5x5
pendlay rows 3x5
leg raises 3x15
thursday
bench/press (alt) 1x5rm
bench/press (alt) 5x1 heavy singles
some random accessory
friday
squat 1x5rm
DL 1x5rm
some random accessory
>>37913799
Anon pls
The SS stuff I was doing myself
The rest was given to me by a PT
>>37878878
Does this GSLP based program look alright?
The reverse grip bench is because of a torn labrum in my left shoulder. I may end up changing the rep range so I can stay at a lighter weight, or toss it all together and replace it with landmine pressing for now, until I can get some more help. I doubt I could OHP three times a week for more than a week or two in a row without running into issues.
A
2x5 1x5+ Reverse grip bench press/OHP
2x5 1x5+ Back squat
2x5 1x5+ Close grip landmine row
2x12 Barbell hip thrusts
3x10 Hammer curl
B
2x5 1x5+ Reverse grip bench press/OHP
1x5 Deadlift
2x12 Barbell hip thrusts
3x10 Dips (Possibly lying triceps extension if I just benched)
3x10 Rear lateral raises
C
2x5 1x5+ Reverse grip bench press/OHP
2x5 1x5+ Back squat
2x5 1x5+ Close grip landmine row
3x10 Hammer Curl
>Pretty much pic related, but made with my condition, equipment and preferences in mind.
Current numbers are
225 squat 3x5
305 deadlift 1x5
105 OHP 3x5
135 RGBP 3x5 (Barbell rows aren't comfortable, and don't have access to a T-bar setup.)
115 CGLR 3x10 ( Felt like higher reps would be better because of the injury)
I'm almost two months into lifting again after a year+ long break, and I've been running just a basic 3x5 with rows and accessories.
>>37915188
>Barbell rows aren't comfortable
What I mean by this is that I probably don't know how to do the exercise properly, but I do find the landmine rows enjoyable.
so I'm poor and have started to get into fitness and my friend gave me this routine. is this going to fuck up my body somehow?
due to being poor I only have cheap adjustable spinlock dumbbells.
routine:
A
dumbbell rows
pullovers
flat bench dumbbell press
dumbbell shoulder press
lateral raises
weighted pullups
tricep extensions
concentration curls
dumbbell flys
shrugs
weighted dips
B
split squats holding dumbbells
calf raises holding dumbbells
ab rollouts
hanging leg raises
everything is 4x12
>>37915979
forgot to mention that it's ABABABx
>>37915979
what the fuck
Day A is fucking overboard.
Keep it around 5-6 exercises, maybe a bit more if you recover quick.
I'd suggest something like
DB Bench/ DB shoulder press
(if no bench, floor press)
DB rows
DB shoulder press
DB curls
DB skullcrushers
All 3x6-12
It's just a shitty example, but something more like this should work better.
Read the sticky, and come to these threads more often.
TM
Volume (Mon)
Squat 5x5
Press 5x5
Row 4x5
Recovery (Wed)
Front Squat 4x3
Push Press 4x3
Asscessory (Thur)
Chin Ups 5x10
Dips 5x10
Load (Sat)
Squat 1x5
Press 1x5
Deadlift 1x5, 2x4, 4x2, 5x1
5/3/1 is a meme.
Bamp
PPLPPLx
Push
5x5 Bench
5x5 Press
3x8 Cable Flyes
3x8 Lateral Raises
3x8 Tricep Pushdowns
Pull
5x5 Deadlifts
5x5 Pendlay Rows
5x5 Lat Pulldowns
5x5 Seated Cable Rows
3x8 Shrugs
3x8 Barbell Curls
Legs
5x5 Squat
5x5 Romanian Deadlift
I've got a bum knee so no leg press, leg extension, or much other quad work.
5RMs:
DL: 255
Squat: 145 (again, knee)
Bench: 135
Row: 155
Press: 95 kill me please
>>37917353
Surely there's more lower body work you could do on day L. Glute bridges should be safe, possibly hip thrusts, and it'd be good to bring in some core and calve work on that day as well.
>>37917411
I was thinking about glute bridges actually, I might try them. and desu I know I should be doing core, I just cannot fucking stand it. need more discipline senpai
>>37895212
Shut the fuck up. Leg curls are the first machine anyone should start to use.
Just starting out again after weight training in high school a year ago. 5'7 120 - 125 lbs. What would you guys change? I know I need to add deadlifts and plan on starting those next week
>>37917431
Ab wheeling can be fun. Hanging leg raises and palof presses are enjoyable for me, and if you're strong enough, dragon flags are great.
Fucking crunches are annoying.
>>37917494
holy shit, is there a way to progress in the dragon flag if I can't do it at first?
>>37917512
Yes
Adding hanging leg raises and facepulls to /fit/ greyskull. Yay or nay?
SOMEONE ANSWER MY MOTHERFUCKING QUESTION FUCK ALL YALL GOD DAMN IM GLAD YALL SET IT OFF USED TO BE HARD NOW YA JUST WET AND SOFT FIRST YA WERE DOWN WITH DA AK NOW I SEE YA ON A VIDEO WITH MISHALEY LOOKIN LIKE STRAIGHT BOZOS SAW IT CUMMIN THATS WHY I WENT SOLO FUCK ALL YALL
>>37905793
You are overcompensating. No one here believes you are fit or rich
>>37918859
I don't want your mixtape jamal go away I don't even listen to rap
>>37885825
old school bb split and nice selection of exercises.
>>37907514
Anyone?
>>37909227
thoughts pls
>>37909227
too much unnecessary volume. literally just looks like 3 random days of a lot of exercises
>>37907514
yes its a lot of unnecessary volume. 16-20 sets is way past the point of diminishing returns and just keeps you in the gym longer, for little pay off and increased risks of over training/overuse injuries.
pic related
>>37918797
thats fine
>>37917456
6x/week training is a meme
too much unnecessary work, especially for some 120lbs guy just starting out.
>>37917123
you should put a pull volume on VD - volume rows won't directly increase your deadlift.
if you plan on doing maximal 4x3 push press on RD, then it's not really RD.
especially if doing front squat on RD, you should have some posterior chain work there - your routine is heavily lacking in any deadlift type work.
also doing high volume accessories the day after kind of counteracts the point of having an RD before ID - you'd be better off putting it closer to the beginning of the week.
if you want to push press and the press, you should use push press on VD or ID.
>>37920325
So 7 sets/muscle group/session gives the peak, according to pic. Thanks.
