>tfw want to do the main compound lifts
>but also want to do some isolation exercises with dumbbells
any routine that I could do? because apparently touching dumbbells while on SS is haram.
also /routine/ general because there is none.
Just do it you mong. Maintain linear progression. If the weight starts feeling too heavy to less isolation. If it feels fine maybe add another set. Just listen to your body and make sure you're hitting your macros
eh, don't care that much about biceps. much more interested in triceps. for me it's more about what exercises I like to do though, and I do like to do preacher curls, feels so damn good t.b.h.
on the amap sets, i usually aim for 10 on the 75% weights and 5 on the 85-90% weights. once i can do 2 more reps (ie. 12+ or 7+) add 5 pounds to the sets.
the 2x3 --> 5x3 signifies increase in sets with the same weight until 5x3 is reached, then add weight
Got a question about pic related. Is the working weight static for all three sets and the increase per workout, or is the 1kg increase for every set?
lat pull downs with the chin up grip is a fine substitute for now to build up musculature - if you can or once it get's easier you could also try chin-up negatives
bb curls are not a substitute for chin ups.
warmup: clean and press 2x10
squat 5x5 (will go from 255 to 270)
bench 5x5 (will go from 160 to 175)
bent over rows 5x5 (will go from 150 to 165)
leg raises, dead hangs
warmup: clean and press 2x10
alt. db press 5x5
front squat 5x5 (will go from 185 to 200)
incline db press 5x5
trap bar dl 5x5 (will go from 265 to 280)
how realistic is it to aim for, in 2 months, to see 20 pound increase in the working sets in the squats/deadlifts and 10-15 pounds for the bench?
UPPER BODY: ABABC
3x5 Bench Press
3x5 Dumbbell Rows
3x8-12 Triceps Pushdown
3x15-20 Face Pulls
3x5 Overhead Dumbbell Press
3x5 Weighted Pullups
3x8-12 Lateral Raises
3x8-12 Dumbbell Biceps Curl
3x5 Weighted Dips
3x5 Weighted Chinups
3x8-12 DB Incline Press
3x8-12 Dumbbell Hammer Curl
3x5 Squat/1x5 Deadlift/3x5 Squat
CORE: (Every session)
2x1:00 Side Plank
1x1:00 Superman Hold
Recently added upper body work out C because I wanted to add a bit more chest which I feel is what's lagging the most. I'm going to do 1 C every other cycle cause I feel that's the right proportions atm. Might switch the DB incline accessory with the triceps pushdown for a while though...
Should have explained better.
Every workout session for me is 1 of the upper body workouts A, B or C, either 3x5 squats or 1x5 deadlifts and the core...
So to reiterate I work out legs every session...
I would suggest bb ohp rather than dumbbell, since ohp is hard enough to progress as it is, ohp will hit the same muscles while keeping up the strength gains for longer and easier.
I would suggest swapping lat raises and triceps pd, so you can get more delt work on bench day and more triceps work on ohp day.
there's no real need for C, and imo would just reduce the frequency of the other lifts which I would assume are more important (i.e. bp more important than dips). if you want more chest work I would advise swapping the triceps pd with dips, as dips heavily hit triceps anyway and then you get the added chest work on OHP day.
that being said you can also use db ohp instead of lat raises for now to get more triceps work alongside lat delts, though it's not necessary and might make the pressing a bit too high for some people.
other than that it could be solid
How's this for a beginner PPL routine?
i know it's reddit, but the routine seems ok
Way too much unneccessary shit and too many days in the gym for a beginner.
8 sets of curls? 6 sets of tricep isos after a heavy 5x5 then 6 more sets of pressing? Barely any resting days? There are no gains to be made here unless you have the work capacity already built up to handle this kind of volume with any challenging weight.
Running a modified SS, still need to settle on the assistance work I feel
>Chinups 3xF which is 6-5-5 rn
>Deadlift 85% 5rm
>Squats 85% 5rm
>dips 3xF (8-8-7)
Added the light DLs because I was having problems progressing, especially with grip strength, db rows helped with that too.
I could do stiff legged, would still help grip, AND I would also do my weak hammies and I wouldnt be as destroyed as regular deads
Added Facepulls because my post delts are shit, my upper back is shit, I have no external rotation
Dips because they are awesome.
DB rows to help with my non-existent lats, tried chinups but after DLing I just cant. Thought about doing shrugs instead but I feel like that's something to do once I have some more of a frame to work with.
Light Sqwats because I want to be fresh for dls and I have pretty big legs and dont wanna make em huge
I think I should do some more pushing, to help with the presses, which are pretty weak as well as my lats.
Was thinking of starting doing pushups every day (except day before BP), was thinking the same about chinups, but I dont have a pullup bar and the calisthenics zone at my park is always full with aggressive bodyweight manlets.
PS: I'm using the athleanx abs app, everyday except day before DLs, it's convenient, trying to gain back some ab strenght, then I'll get a wheel and do my own shit.
PPS: I do run HIIT on rest days. 30sec run-1min rest. 6 cycles
I would very much advise you to do coolcicada's ppl, 2x / week. I have made more gains on it than I ever did using a brosplit or any other split. I'm also making strength gains because it includes a main compound lift first and you train that for strength, and than add accessories for that lift and bodybuilding style exercises for aesthetics.
If you're a true, blue newbie then a 3-a-week fullbody like Reg Park's novice routine will give you the most efficient and speedy gains your body can handle. Start simple with a few balanced barbell compounds and add variations/accessories on when you feel you can and would benefit from it.
Literally anything will work for a new lifter, but do yourself a favour and do a bit of research into why most novice routines are programmed the way they are.
Or alternatively try a different style each week until you find a frequency that suits your preferences. Maybe fullbody the first week, then a push/pull, then maybe upper/lower (the true patrician split), then round off the month with that PPL you found.