Post your program / routine and receive anecdotal advice from a transvestite.
A:
Bench Press
Bicep Curls
Bent-Over Barbell Rows
Barbell Skullcrushers
Chinups
Deadlifts
Dips
Squats/Hip Thrusts (Find out what works)
Quad Raises
Hamstring Curls
B:
Bent-Over Barbell Rows
Pullups
Deadlifts
Military Press
Handstand-Pushup Progression
Barbell Front Deltoid Raise
Barbell Rear Deltoid Row
Squats/Hip Thrusts (Find out what works)
Quad Raises
Hamstring Curls
C:
Bench Press
Bicep Curls
Dips
Barbell Skullcrushers
Pushups, Wide-grip or decline
Diamond Pushups
Military Press
Handstand-Pushup Progression
Barbell Front Deltoid Raise
Barbell Rear Deltoid Row
All 3x8
Hey is there anything good about this program that I've cobbled together? Basically I've been doing Candito's upper lower and like it, but being a robot I might as well be in the gym 6 days a week. I don't know if this is too much volume. Should there be more for legs? Where could I put in SLDL?
PPL routine for six days/week and in this order: L, Pull, Push.
Legs:
Squats 4x6
Leg extensions 4x12
Leg curls 4x12
Abs
Pull
Deadlifts 2x6
Horizontal pull 4x12
Vertical pull 4x12
Rear delt "swings" 4x12
Some biceps stuff 4x12
Facepulls and cuban press
Push
Bench press 4x6
Dumbbell OHP 4x12
Decline bench 4x12 or 8 or something
Lateral raises 4x12
Rippetoe triceps extensions 4x12
>>35910013
>>35909925
Why so much in 1 session
>>35909816
>meanwhile in sweden
>>35910023
>>35910013
It's like 6 excercises at most. Do you mean the reps? Well I asked about that in my post.
Can we have this thread without faggots trying to suck tranny cock?
Inb4 you say it knows a lot, literally just posts beginner routines
>>35910085
Yep
Sometimes when it says 8-10 reps I go heavier weight and do 3-5
>>35910959
I also don't know the name of a lot of exercises so I just describe them
>>35910013
>4x12
Just do 3x8-12 like everyone else youfruitcake
trying to start my own routine here.
is it okay to work my upper body twice a week but my legs once a week? Kinda short and dont want massive legs, looking to get a zac efron- type body
>>35909841
what the fuck
A
>Bench 3x5
>Barbell Row 3x5
>Squats 3x5 AMRAP
B
>OHP 3x5
>Barbell Rows 3x5
>Deadlift 1x5 AMRAP
ABA
BAB
>>35909816
This photo pisses me off
>>35909816
Doing PPL 6 times a week
PPLPPLx
Push:
OHP 3x5
Front/Side delt Rise 3x8
Dips 3x8
Skullcrushers 3x8
DB Bench Press 3x8
Low Cable Crossover 3x8-12
High Cable Crossover 3x8-12
Pull:
Deadlift 1x5
Pull Ups 3x8
Seated Rows 3x8-12
Pull Downs 3x8
Chin Ups 3x10
Preacher curls 3x8
Finnishing the pull workout with rows as cardio
Legs:
Squat 3x5
Hamstring Curl 3x8-12
Leg Extension 3x8
Calve Rise 3x8-12
>>35911844
It's definitely possible. I'd suggest looking into a PPL split as posted in:
>>35912136
Then adding an additional volume day for Upperbody Hypertrophy. Traditionally you'd run something like PPLxUhLhx - just drop the Lh day and run:
PPLxUhxx or PPxUhLxx
Good luck, brother
Pls help. comment
>>35912035
Ditch barbell rows on the B day and throw in pull-ups (weighted). Or lat pull-downs if you can't do pull-ups - yet.
>>35912187
i may sound stupid but what is Upperbody Hypertrophy?
>>35912203
This is good advice, but I'd just add: If you cant do pull ups, do negatives, if you cant do negative pullups, do chinups and / or negative chinups. Only use lat-pull down if you absolutely cant do one negative (literal skelly/hamplanet)
>>35912214
Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size.[citation needed] However, neither happens in isolation, which is why top-level bodybuilders and strongman competitors do not differ greatly in muscle size and strength.
>>35912191
Stick deadlifts on Legs day
>>35912249
so what should i do on Uh day?
>>35912269
I'd also replace front raises with face pulls
Best routine for a beginner coming through:
A
Incline bench 3x5
OHP 3x5
Lateral raises 3x12
Skullcrushers 3x8
B
Deadlift (1x5 or 3x5 depending on whether squatting that day)
Weighted Chins 3x5
Seated cable row 3x12
Bicep curl 3x8
AxBxAxxBxAxBxx
Add squats on Monday and friday (3x5).
Do hanging leg raises 2xf every workout.
A:
>pull ups 3x8
>bench 3x3, 2x10
>incline DB 5x5
>weighted dips 3x8
B:
>weighted pull ups 5x5
>lat pull down 3x8
>dead lift 3x3 1x3 2x10
>farmers walk 3xF
C:
>pull ups 3xF
>Squats 3x5
>rows 5x5
>shrug 3x8
>>35912322
Sometimes I do OHP instead of bench
>>35909816
That's concerning
I do one main lift each day and then accessory work around them. In what order should I do these?
>OHP
>Deadlift
>Pendlay Row
>Bench
>Squat
>>35909816
Inshallah my brethren!
>>35912270
>>35912214
Hypertrophy is basically lingo for high sets high volume. Bodybuilder wisdom says that hypertrophy is the best way to build muscle size - but that's kind of hogwash.
Here's what I've been able to piece together - muscle growth is all about time under tension. When you're hitting those heavy ass sets for strength (say, 3x5) what can happen is your CNS gets burned out before your muscles do. On the other hand, you won't burn out your CNS on, say, 4x8 at 70% your 1RM. But you can move more tonnage, which brings you closer to the muscle's maximum effort.
So on your Push/Pull/Legs days you're going to want to go heavy, at 3-4 sets of 4-6 reps. This stresses your CNS and signals to your body that it needs to get stronger. On that Upperbody Hypertrophy day you're going to do more exercises for more reps at a lower weight to basically work the shit out of your muscles.
You're gonna do bench press AND ohp AND lying tricep extensions AND dumbbell press AND chest flyes AND etc. Because you're not going heavy on these sets you don't have to worry about your brain burning out and missing reps cause shit ain't firing right. Even though the weight isn't as heavy, you're doing more work because your volume is much greater.
Hope that clears things up.
>>35912249
Hold on. So isolation exercises are not good for hypertrophy?
>>35912360
Wendler, or whoever started the 5/3/1 program suggests: OHP - DL - BP - S (with rows added in as an assistance exercise for BP).
If you really want to give rows their own day, it seems like Row - The Press - Deadlift - Bench - Squat is the way to go. That way you're giving your back a day of rest before putting it to work again.
>>35909816
monday: heavy bench/ohp, cabelflies/lat raises, rows and pulldowns, cardio
tuesday: heavy squat, light deadlifts, abs, cardio
wed: heavy ohp/bench, lat raises/flies, chin ups, rows and cardio
thursday: heavy dl 3x3, light squats 5x8, abs, hamstring cursl and cardio
friday: light bench/ohp, fies/lat raise, rows, pulldowns cardio
please feedback
goal: spend less then 1 hr in the gym due to time constraints, improve cardio, increase strength and staying lean
>>35912375
So on Uh day i should do less weight with more reps and do a combination of all excercies for upperbody?
so i tweaked my lower back, then found out im predisposed to degenerative disc disease...
i decided to take a few months off deadlifting, a long time off squatting. when i start dl'ing again itll be trap bar.
this is what i will run for the next little bit after which ill switch to 531 with the trap bar and OHP.
>>35912433
Basically? I'm no expert or anything, but that's about the gist of it.
Don't forget some forearm training - toss it in at the end of your workout.
PPLXPPLX
(I prefer to do shoulders on pull day and Core on leg day)
Push:
Bench Press 5x5
Incline Dumbell Press: 3x8
Dips: 3x10
Tricep Push Down: 3x12
Pull:
Deadlift: 4x5 (135,225,315,405lbs)
Pull Up: 3x8
Mid Rows: 3x8
Lat Pull Down: 3x8
Shoulder Press: 5x5
Dumbell Shoulder press: 3x8
Cable Lateral Raises: 3x8
Face Pulls: 3x8
Barbell Curl: 3x8
Hammer Curls: 3x8
Concentration Curls: 3x8
Leg Day:
High Bar Squats: 5x5
Leg Press: 3x8 (The machine is currently broken at my uni so for the mean time i do 3x8 for leg extensions and hamstring curls)
Standing Calf Raises: 3x12
Hanging leg raises: 3x8
Decline Sit Ups: 3x12
Bicycle Crunches: 3x8
>>35912456
I was planning on doing hammer curls instead of preacher curls but that too
lower a
squat x5
rdl - 3x12
leg press - 3x12
leg curl - 3x12
hyperextensions - 3x12
Seated calf press - 3x12
abs
lower b
deadlift - 3x5
front squat - 3x12
hip thruster - 3x12
leg extension - 3x12
Standing calf press - 3x12
abs
upper a
bench - 5x5
db incline bench - 3x12
db seated press - 3x12
farmer walks
bb row 3x12
pulldown/pullup -3x12
curl variation - 3x12
tri variation - 3x12
upper b
The Press - 5x5
db bench press - 3x12
dips
lateral raise - 3x12
face pull - 3x12
bent over row - 3x12
seated row - 3x12
curl variation - 3x12
tri variation - 3x12
La Ua x Lb Ub xx
>>35912421
Thank you m8.
I was doing 5/3/1 but I want another day at the gym and like the idea of Pendlays.
>>35912390
You shouldn't focus on them but they make for great accessories.
>>35912130
i'm muslim and find it rather confusing
>>35909816
Mon: 5x6 bench
2x6 squat
2x6 sumo deadlift
3x8 dips
Wed: 2x6 squat
2x6 bench
2x10 goodmorning
Fri: 5x6 bench
2x6 squat
2x6 deadlift
Sat: 4x12 pulldowns
3x8 dips
3x10 curls
>>35912390
Nah, they're alright. The dude was saying that hypertrophy and strength gains aren't mutually exclusive. If you train for strength you're gonna get some hypertrophy and vice versa.
Some isolation exercises are actually useful - I'm looking at you hip-abductor machine. Without that you've got to use resistance bands and crab walks and general shenaniganry.
>>35912597
sat also OHP 3x15 and front raises.
>>35910071
No you're doing like 10 different exercises in one session (can you fucking count?) that would take around 2.5 hours if not more. That's just too much, unless you're half assing and rushing through everything.
3 day split:
Chest/Bis
Bench 3x10
Cable Cross 3x10
Flys 3x12
CG Lat Pull 4x8
Close Grip Bench 4x8
Dips 3xF
Back/Tris
Hypers 3xF
Wide Grip Pulls 3x10
Deadlift 4x6
Curls 3xFd
Hammer Curl 3xFd
Legs/Delts
Leg Curls 3x8
Squats 5x5
Leg Press 3x10
Military Press 4x12
Lat Raises 2x8
Front Raises 2x8
Just been working on this schedule with a mate today. I know its not standard but I like oly lifting and that's what the program is based around mostly. Along with the necessary assistance exercises to get a decent looking body out of it.
Any feedback tho?
>>35912456
so how many reps/sets should i do for each excercise for hypertrophy?
>>35912691
Forgot to say the / means or. So I could switch between different exercises focussing on similar muscle groups. The calf raises are supposed to be 4x15 or something, high reps just hit them better.
>>35912695
I like to work around rest-times, honestly. Say when you're working heavy - as in 3x5 at 5RM - you take about 4 to 5 minutes to rest. When you've got to get through a lot of volume, then you're gonna want to shoot for a 1-2 minute rest time between sets.
So it depends on you. For example, I try to go with 4x8 on skull-crushers, but I can go with 4x12 on barbell curl - keeping about a minute and a half of rest between each set. 4 seems to be a pretty good number of sets - any more than 4 and you're better off going heavier for fewer reps or doing paused/explosive work.
An example upper-body hypertrophy day I was running went something like:
Paused Bench 6x4 (70% 6RM)
Press 3x6
Paused Barbell Rows 6x4 (70% 6RM)
Lateral Raises 3x12
Skull Crushers 4x8
Barbell Curl 4x12
Face Pulls 4x12
Took about 2 hours to get through. Granted, it's a lot of paused work but I like it. You could easily throw in DB work there if that's your thing. Also, no dip bar - so if you have access to that definitely do yer dips.
>>35912191
Nice progress. How much time between pics?
I recently started a similar routine but do 4x8-12
Do you think either is more effective?
Rate
>>35912867
>Paused Bench 6x4 (70% 6RM)
>Paused Barbell Rows 6x4 (70% 6RM)
what does that mean
>>35912892
>Nice progress. How much time between pics?
You tryinna make a monkey outta me?
>>35913007
Google Candito Linear Strength/Control.
Spoto press: holding the lift 2 inches off the chest at the bottom of the bar-path for 3-5 seconds.
Paused rows: holding the lift at the top of the bar-path by clenching the back for 1-5 seconds.
My routine, only 3 days of the week, for gaining flexibility and core strenght:
- warm up: about 15 minutes
- normal squats: 5 series of 20
- abs: 5 series of 20
- lunges (without dumbbells): same as above
- plank: 4 series, including side planks
- leg stretching: around 30 minutes.
I don't have too much results yet.
>>35909816
5/3/1
>>35912565
You've conquered the English. That about sums it up.
>>35912130
I'm muslim and that photo pisses me off too tbqh
>>35913209
It's cause your routine is garbage.
Read "relax into stretch" by Pavel and "becoming a supple leopard" and find a bodyweight routine.
Or just lift like the rest of us.
>>35912130
I know right? All the fuckin lumbar rounding is disgusting.
Monday:
Bench press 2-3 sets of 5 to 1 reps
Ohp: 2-3 sets of 5 to 1 reps
Rows: 2-3 sets of 5 reps
Pull ups: 3 sets to failure, usually hit 15+ reps unless weighted
Interval running for about 4 kilometers in total length.
Tuesday:
Squats of 3-2 sets with 5-1 reps
SLDL: 3 sets with 5+ reps
Calves: 2-3 sets with bodyweight
Hanging leg raises: 3 sets of about 8 reps or so
Wednesday:
Tempo Run, where I run 5 kilometers at whatever speed I want. I usually hit 5 kilometers at the 20-21 minute mark
Thursday:
Bench press
close grip bench press
pull ups
rows
Friday
Squats
SLDL
Sumo block pulls
Some extra quad work sometimes
Saturday:
Hours long run at a slow pace.
Sunday
Recovery run, so a long slow run pace but very short distance
Squats
Bench
Bent over rows
Standing upright rows
Overhead press
Deadlifts
Calf raises
AxAxAxx
>>35912035
>Deadlift 1x5 AMRAP
Just switched to this. Any suggestions?
>>35914694
>cardiotraininghq.com
>>35914700
Okay well do you have any suggestions for an upper/lower strength and hypertrophy routine? Just because you don't like the guy doesn't mean he's full of shit. I switched from a bro split to this and have made some decent strength gains.
>>35914694
i have been doing the strength/control program for 6 weeks. i progress on each lift as he suggests. i calculate how much i lift on my light days based off of how much i lift on my heavy days. the only thing i didn't like was paused rows which hurt my shoulders so i switched to 4x8 rows
>>35914694
It's called PHUL for a reason
https://www.muscleandstrength.com/workouts/phul-workout
>subscribe to candito training
>>35914454
thanks for the advice (and for destroying my routine lol but well)
Monday:
Decline Bench 5/3/1 (i'm not a powerlifter so i choose not to flat bench anymore since it hurts my joints)
Decline Bench 5x10
Lateral Raise 5x10-20
Cable triceps 5x10-20
Tuesday:
Chinup 5/3/1
Dumbbell Row 5x10
EZ Bar Curl 5x10-20
Decline Situp 5x10-20
Wednesday:
Squat 5/3/1
Squat 5x10
Standing Calf Raise 5x10-20
Seated Calf Raise 5x10-20
Thursday:
OHP 5/3/1
OHP 5x10
Lateral Raise 5x10-20
Cable triceps 5x10-20
Friday:
T-bar row 5/3/1
Lat pulldown 5x10
EZ Bar Curl 5x10-20
Decline Situp 5x10-20
Saturday:
Deadlift 5/3/1
SLDL 5x10
Standing Calf Raise 5x10-20
Seated Calf Raise 5x10-20
Sunday:
rest
i've been cutting for the past couple months but i did a little "trial" of this the month before i started cutting and i really liked it. i'm currently doing it with tweaks to make it less intense for cutting. i think for the deload week i'm going to have to pare down the volume on the accesories though to allow full recovery and bounceback
>>35914872
>I'm stronger after training longer
>surely it was the routine that did the trick!
>>35915079
if you go from a traditional brosplit (each part once a week) to anything featuring higher frequency than that you're probably going to make gains. once a week frequency is pretty terrible
>>35915079
The upper and lower strength days are super short. The only day that takes kinda long is the upper hypertrophy day which I'm probably going to make adjustments to. How about you present a proper argument instead of shitposting and bringing nothing of value to the table.
>>35914918
Do you go heavier every week on the light days as well?
>>35909816
CHEST:
5x10 BB bench
4x10 DB incline bench
4x10 DB flies
SHOULDERS:
5x10 DB press
4x10 upright row
4x10 side raise
4x10 front raise
BACK:
5x10 Lat pulldown (wide)
4x10 lat pulldown (close)
4x10 low row
5x10 dips
LEGS:
5x10 Squats
5x12 leg extension
5x12 leg curl
ABS (done with every workout)
5x15 incline situp
5x20 hanging leg raise
>>35913321
woot!
What's that black and white routine that always get posted and is it any good?
>>35909816
I've posted this once or twice, but I'm always looking for more input. PPLxULx
I often miss either the U or L days, though, but I'm trying to make them more often. I've never missed any of the PPL days, however, for a few weeks.
>>35912565
>>35913984
Lmao I feel you guys. Fucking retards doing it for a laugh just so they can feel cultured.
>>35913257
> implying there will ever be a race or religious war in Europe in the modern century
Kekkity kikkity kek.
here is what I did today
Starting Strength, but I don't feel like it's enough after I do it even though I lift as much as I can. I just started lifting.
What do, mr/ms. Transvestite person?
ULxPPLxx
Upper Body Power Day
Pendlay Row 3x5
Weighted Pull Ups 3x6-10
Seated Row 3x6-10
Bench Press 3x5
Weighted Dips 3x6-10
Dumbbell Shoulder Press 3x6-10
EZ Bar Curls 3x6-10
Skull Crushers 3x6-10
Shrugs 3x8-12
Lower Body Power Day
Squats 3x5/Deadlifts 3x5
Lying Leg Curls 3x6-10
Standing Calf Raises
Woodchoppers 3x15-20
Weighted Knee Tucks 3x15-20
Weighted Decline Crunches 3x15-20
Push Hypertrophy
Dumbbell Bench Press 3x8-12
Dumbbell Shoulder Press 3x8-12
Incline Dumbbell Press 3x8-12
Hammer Chest Press 3x12-15
Chest Fly 2x15-20
Side Lateral Raises 3x12-20
Skullcrushers 3x8-12
Rope Pushdowns 2x12-15
Kickbacks 2x15-20
Pull Hypertrophy
Pendlay Rows 3x8-12
Weighted Rack Chins 3x8-12
Seated Cable Rows 3x8-12
Dumbbell Rows 2x12-15
Close Grip Pulldown 2x15-20
Face Pulls 2x15-20
EZ Bar Curls 3x8-12
Dumbbell Concentration Curls 2x12-15
Hammer Curls 2x15-20
Leg Hypertrophy Day
Squats 70% Weight 6x3
Leg Press 3x12-15
Leg Extensions 3x15-20
SLDL 3X8-12
Lying Leg Curls 3x12-15
Standing Calf Raises 4x10-15
Woodchoppers 3x15-20
Weighted Knee Tucks 3x15-20
Weighted Decline Crunches 3x15-20
>>35913024
Sorry, my English is not good. I wasn't trying to offend.
>>35909816
Can someone rate my routine?
Will I reach boar-mode?
Aimed at novice level, for people with time on hand.
>>35909841
If I'm reading this right, you deadlift every two weeks?
>>35910959
>never a deadlift
>never making it
>>35917414
The limbs of the boar are too stubby to get much leverage. Also, their cloven hooves make gripping problematic. Sorry if you're a boar.
>>35917414
FR-press = french press = coffee?
I know it needs 1-2 lifts added to each day, but is it full retard to begin with?
>>35917542
:^)
>>35917568
A
Deadlifts - Fx4
B
Deadlifts - Fx4
C
Deadlifts - Fx4
ABCXABC
>>35917656
The strongest guy on this egyptian paper folding forum
Could anyone show me a good PPLULxx routine?
(push pull legs upper lower)
>>35917656
Looks pretty good, but what's with the rest day? Are you a pussy?
And make sure all your working sets are heavy, high intensity.
bench 2x3
ohp 3x5
front raise 5x8
skullcrusher 5x8
squat 2x3
pullup 3x5
hammer curl 5x8
pullover 5x8
alternating on non-consecutive days, once a month i'll do deadlifts instead of squats. inb4 volume, i do 15 sets plus warmup, takes over an hour to complete with the necessary rest.
GSLP just says to do any variant of barbell rows. I've been doing bent-over rows, is that okay? Is there a "best" variant?
>>35909816
WTF? Bitches smiling on and all..? What is this shit..
>>35912654
Shut the fuck up pussy.
>>35917769
>almonds
>>35917689
Trappy posted this in yesterday's thread and I changed it a bit because no cables.
A Monday
Barbell Rows 3x5 +1-2kg
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Dumbbell bent over lateral raises 3x8-12(originally facepulls 3x8-12)
B Tuesday
Bench 2x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Incline DB flyes 3x8-12(originally cable crossovers 3x8-12)
C Wednesday
Squats 3x5 +2kg
Deadlift 1x5 +y*
Paused Squats 2x5 at 70-80% (3-5s pauses)
x Thursday
D Friday
OHP 2x5 +1kg
Bench 3x5 at 80-90%
Spoto Bench Press 2x5 at 75-85% (3s pauses)
Lat Pulldown 3x8-12
DB Supinating Curls 3x8-12
E Saturday
Squats 3x5 +2kg
Deadlift 1x5 +y*
Paused Squats 2x5 at 70-80% (3-5s pauses)
x Sunday
* the +y is basically novice progression with the deadlift: 8kg->6kg->4kg->2kg
You start with the higher increases for the initial workouts. Once you start feeling those increases are getting too tough, lower to the next one - and so forth.
For instance, one of the trainees in my gym started with 60kg deadlift. It went to 68-76-84-90-96-102-106-110-112-114-116..
>>35917769
Well meme'd my friend
A:
Bench Press
Bent Over Row
Hang Clean
B:
Military Press
Chin Up
Deadlift
C:
Incline Bench Press
Pull Up
Squat
All done reverse pyramid style, first set 4-6 reps, second set 6-8 and last set 8-10. Except Deadlifts which are only done for two sets of 3-6
>>35909816
Workout newb question...
RIght now I do a 3 day split as follows
Chest and Tris :
Bench
Cable Tricep Pulldowns (bar)
Cable Tricep Pulldowns (rope)
Bench Incline
Dips
Machine Fly
Back and Bi Day:
Deadlifts
Dumbbell Curl
Lat Pulldown
Barbell Curl
Cable Seated Row
Hammer Curl
Shoulders and Leg Day
Squat
Calf Raises
OHP
Dumbbell Arm Raises
Shrugs
Am I ok with this? Should I do this circuit one time or two times a week? Any info appreciated
>>35919368
pls fit
Just spent a few hours crafting this beginners routine, thoughts?
Squat 3x5
Bench 3x5
Deadlift 1x5
Squat 3x5
OHP 3x5
Clean 5x3
>>35917414
>tfw this is my family crest
>>35912238
this. pulldowns will never make u able to do your first chin-up/pull-up
>>35919368
How newb are you? How long do you lift? Stats?
>Should I do this circuit one time or two times a week?
If you are a beginner you should hit every muscle group twice a week, only once per workout. IE you can ditch your curl variations and condense it down to one. Also you don't need shrugs, your deadlifts work them quite a bit.
I'll give this an overhaul. I'm still relatively new, too, so you might wait for additional info from someone more experienced. You might also look into PPL routines and SS. Looking into SS is always a good thing for beginners.
A Chest and Tris :
Bench
Dips or Cable Tricep Pulldowns (bar)
Machine Fly
How about something for your abs, did you forget them?
B Back and Bi Day:
Deadlifts
Lat Pulldown or Chinups
Cable Seated Row
Barbell Curl
C Shoulders and Leg Day
Squat
OHP
Calf Raises
Dumbbell Arm Raises
Also, watch out for some "indirect rest". Don't do the OHP and then the Arm Raises, put Calf Raises inbetween, so your upper body can relax a few minutes.
Let's do a D, too. These are your most Ãmportant lifts:
Squat
OHP
Deadlift
CBxADxx
m8, perhaps you should read the sticky again.
These threads are a waste of time without trappy-chan
>>35919909
Proof?
>>35912654
Are you dumb? This is why you will never make it. Infact this man doesnt even do enough reps.
>>35919803
You'll never look like you lift.
>>35920158
Proof of what?
Are you saying you don't have a family crest?
None of your parents have a crest? Maybe a grandmother?
What are you, an actual, literal pleb?
>TFW your coat of arms is noah's ark and the tower of babel and I've yet found a way to make it inspiring
>https://en.wikipedia.org/wiki/Korab_coat_of_arms
>>35912375
>Bodybuilder wisdom says that hypertrophy is the best way to build muscle size - but that's kind of hogwash.
Please open a dictionary and look up hypertrophy you dumb shit.
>>35912456
Jesus Christ stop you are brosciencing him on shit to get him to lose mass. This is fucking terrible advice. Holy shti please stop posting you don't even know what Hypertrophy means.
>>35920210
"Family crest"s that you find online are bullshit, 99% of the time. Arms are granted to a single man by the College of Arms, and may be inherited by descendants of that man under primogeniture.
They don't apply to everyone who has the same last name as the owner of the arms.
Do you have a certificate from the College of Arms proving your ownership of the Arms you posted?
Goals for 2016 are
90kg OHP
Squat 180kg
Run 10k in 45 minutes or less
My training plan was all about trying to minimise running interfering with lifting and vice versa. intensity at the beginning of the training week (max effort lifting and interval/ tempo runs) and easier stuff at the back end of the week (dynamic effort, hypertrophy and slow running).
>>35909816
Chest/Tris
>bench
>incline DB
>DB pullovers
>cable flyes (underneath pecs)
>cable tri pulldowns
>cable flyes (flat)
>weighted pushups
Back/Bis
>deadlift
>pullups
>rear delt flyes
>lat pulldowns
>cable rows
>21's (for bi's)
>shrugs
>bent over rows
Shoulders/Legs
>squat
>seated calf raises
>glute machine (chyeah boi)
>adductors/abductor machines
>ohp
>standing calf raises
>lateral raises
>front raises
help plox? i have a shitload of volume but i feel like its a waste if im waiting 5 days between chest/back days
Been doing Bill Starr 5x5 for a few weeks. The only lift I've been able to progress on is OHP. I hit a new 3RM on Squats last week but I still can't do that weight for 5RM now as it says.
FUck
>>35909816
Whatever Rich Paganini tells me
>>35909816
My slight mod of Fierce 5 Upper/Lower
Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8
Bent Over Rows 3x8
Curls 3x10
lateral raises 3x12
Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Dragon flags 3x8
Calf raises 3x12
Upper B
OHP 3x5
Flies 3x8
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset
Shrugs 3x12
Lower B
Deadlift 3x5
Lunges 3x8
Leg Extensions 3x10
Leg Curls 3x10
Hanging leg raises 3x15
Calf Raises 3x12
Can anyone recommend a good PPLF routine?
PPL x PPL
Heavy Light
Push
Bench 3x5
OHP 3x3
Incline Bench 3x8
Chest Flyes 3x8
Lateral Raises 3x8
Triceps Extension 3x8
Pull
Row 3x5
Pulldown 3x8
Seated Row 3x8
Rear Delt Fly 2x8
Face Pulls 2x8
Curls 3x8
Legs
Hack Squat 3x6
Deadlift 3x6
Leg Press 3x8
Hamstring Curl 3x8
Standing Cable Crunch 3x8
Weighted Planks 3x30-45sec
>>35909816
This is experimentation while I cut.
A:
BP 3x5
Incline DB BP 4x8
Weighted Dips 3x8
Peck Deck / Flyes 3x8-12
LTE 3x8-12
B:
Pendlay Row 3x5
Chinups/Pullups/NeutralGrip x Rep PR (as many sets as it takes)
DB Row 4x8
BB Curls 3x8-12
Wrist Curls/Extensions 3x8-12
C1/C2:
Back Squats 3x5 / Deadlifts 2x5
Romanian DL 3x8 / Front Squats 3x8
Lunges 3x8-12 / Leg Curl 3x8-12
Calf Raise 4x15 / Seated Calf Raise 4x15
D:
The Press 3x5 + 2x10
Lateral Raises 3x8-12
Facepulls 3x10-15
Shrugs 3x8-12
E:
Ab Circuit (x2 times):
------------------------------------
Weighted Situps x10
Hanging Leg Raises x10
Ab Wheel Rollout x15
Side Bends x20
------------------------------------
Cardio
ABCxDEx
Gonna start this one once uni starts. Currently on PGSLP. Starting to stall on it though. Should I replace the crossovers and skull crushers with Dips? Because my Dips are atrocious
Current stats are
65kg for 3x5 on Bench
45kg for 3x5 on OHP
110 1x5 Deadlift
85 3x5 sqwat (don't hate on me wee legs)
17.5kg added for both Chin ups and pull ups 3x5 (my only good lift)
I'm 72kg and 180cm. 1st of March good time to switch to this new program?
Trappy pls help
>>35909816
Push:
4 sets of bench
3 sets of dumbell chest press till failure
Triceps extensions 3 supersets (10 reps then 15 reps)
Pull:
Deadlift 8x6x3x6x8 reps
Pendlay rows 5 sets 10-12 reps each
Bicep curl supersets same as tris configuration
Bicep concentration curls 3x5
Leg/ shoulders day:
7 sets of squatting (4-10 reps)
3 sets calf extensions (optional I do it sometime)
3x12 leg raises
3 sets shoulder press
2x6 OHP
Made this routine myself feedback welcome
>>35909816
ROUTINE A
squat 4x6
bench 4x6
row 4x6
pullups 3x8 or failure if cant reach 8
ROUTINE B
deadlift 2x5
bench 4x6
OHP 4x6
dips 3x8 or failure if cant reach 8
I also plan on doing running or circuits on days between lifting. I'm in the army so need to maintain fitness obviously but want to increase strength hence the lifting
r8 my program plz /fit/
>>35923154
I'll clarify - I do everything with dumbbells except deadlift and squat (barbell of course), and obviously pullups and dips
A:
Squat 5x5
Bench 5x5
Deadlift 5x5
B:
Squat 5x5
OHP 5x5
Pull ups: 5x5
A:
Bench 3x5
OHP 3x5
Deadlift 1x5
B:
Bench 3x5
Squat 3x5
Row 3x5
C:
Squat 3x5
OHP 3x5
Deadlift 1x5
I do AxBxCx repeat but sometimes take two or three days off between if I'm doing other sports. How am I doing /fit/?
>>35923341
>How am I doing /fit/?
How long did you stick to the routine?
What were your stats?
What are your stats?
>>35923170
>I do everything with dumbbells
Why?
>>35922945
>Starting to stall
Not trying to be mean: If your deadlift is at 110 1x5, have you ever not stalled? How long did you do this routine?
>>35917598
Is there a specific reason to switch your squats? Isn't sticking to one squat only easier for progression?
>>35912964
Do you need shrugs if you have deadlifts? What about powercleans?
>>35912450
Rippetoe says that DLing will not damage your discs. Did you speak to a medical professional about your discs?
Would really like some info
Beginner here, this is basically a modified SS routine (inb4 YNDTP). Too much volume?
Workout A:
Squats 3x5
OHP 3x5
Deadlift 1x5
Pull ups 3x8
Lateral Raises 3x8
Skullcrushers 3x12
Abs
Workout B
Squat 3x5
Bench 3x5
Pendlay Rows 3x5
Dips 3x8
Back extensions 3x8
Hammer Curls 3x12
Abs
Decline situps and a wheel for Abs. I've been doing it for 3 weeks now and not a problem, yet. My core is pretty strong so the rollouts are easy for me
>>35924134
How long does your workout take?
>>35924294
Around an hour and a half give or take
>>35924134
Where's the advice I was promised from a transvestite?
>>35910061
kekd
Alright lads, I've been doing SS for around 4-5 months now and my gains have started to slow a little so I'm wanting to switch to a 4 day a week PPL routine. What do you recommend?
>>35922945
>>35923899
Only stalling on my OHP. Deadlifts haven't stalled yet. Started in early December. Haven't changed weight. Probably went from 24% ish percent bf to 22%ish.
>>35923899
im just also going form personal experience dl wise. trap bar has always treated me better so to speak
Hey trappy I have a questions.
At what point should I transfer from Icecream fitness novice 5x5 to an intermediate routine. Is greyskull LP + arm plugin a good way to balance out my bottom heavy physique as an intermediate program?
Thanks, bae.
>>35909816
Monday:
Praising Allah 3x8
Quran Raises 3x16
Tuesday:
Praising Allah 3x8
Haram Rams 5x5
Wenesday:
Praising Allah 3x8
Halal Ball 3x12
Thursday:
Praising Allah 3x8
Wife Coverups 5x5
Friday:
Praising Allah 3x8
Bent Over Beheadings 5x5
Saturday:
Praising Allah 3x8
Rest
Sunday:
Praising Allah 3x8
Suicide Bombing 1x1
So doing a TM four day and I got a question about deadlifts. I realize this is an intensive whole body workout for the most part but what muscle(s) am I supposed to be feeling it most?
I ask because I'm most definitely feeling it in the lower back which I thought was normal then trappy and others said otherwise (maybe, maybe I misread it).
>>35927051
Posterior chain (hamstrings, glutes, spinal erectors)
I guess this is the closest thread I can find to what I need to ask.
I'm 200lbs, 5'7'' and I need a routine to remedy my obesity. I've been just freestyling my routines, but I think if I have a goal placement daily I can do better. I'd prefer it to be indoors, just because there isn't a gym 30-40 miles of me. Feel free to give me an outdoor cardio routine though, I can run wherever. I also have dumbbells at my disposal, up to 50 pounds each.
>>35927462
Eat less
Opinions on 5/3/1 for intermediate powerlifts?
I started like a month ago and a friend gave me this
Crunches :3x15
Barbell press :2x8
Dumbbell flyes: 2x8
Widegrip lat pulldown: 2x8
Seated cable rows: 2x8
Dumblee shoulder press:3x8
Barbell curl:3x8
Tricep pushdown:3x8
Squat:2x8
Leg extensions:2x8
Lying leg curls:3x12
Calf raises 3x12
>>35925220
keep ss up as long as possible, lower increments are still great
>>35925523
>180cm, 72kg, 22% bf
Can you post a pic please?
Push routine kinda went weird since I don't have a spotter anymore. I don't deadlift anymore after having repeated back injuries. I did work with a strength coach and according to him my form was fine. I saw a physio after a rugby injury who told me not to bother with them as they frequently cause injuries.
Push:
-Incline DB press
-Hammer strength press
-Cable flys
-Bar dips
-Seated DB shoulder press
-Lateral raises
-Upright rows
-Facepulls for rear delts
-Tricep extension with a dropset on final set
-Reverse grip extensions
Pull
-Pullups
-Cable rows
-Latpulldown
-DB rows
-Farmers walks
-BB curls with dropset on last set
-DB curls (vary it, sometimes preacher, sometimes hammer etc)
Legs
-Squat
-Leg press
-Leg extensions
-Leg curls
-Hamstring machine or Hack squat machine (switch it up)
-Calf press
>>35929690
would appreciate a critique for what I should add/change
Getting back in shape after a very long stay in Snap City. I'm doing the Exrx.net 2-day split (did the full body routine for two months). Sadly, I'm training in a "trendy" fitness center, which means no deadlifts and no squats.
A (Push Day):
Leg extension
DB bench press
Leg press
DB incline bench press
DB shoulder press
45° seated calf press
Triceps cable pushdown
B (Pull Day):
Lat cable pulldown
Lying leg curl
DB bent-over row
DB lateral raise
DB curl
Vertical leg raise
DB shrug
Incline sit-up (physio exercise)
Seated twist (physio exercise)
>>35929581
This.
Those stats sound weird as fuk
>>35930108
Probably looks like this with a little gut.
Less sqwoots due to sproots
10 minutes arm cycle thing
10 minutes stationary bike
10 minutes stairmaster
3x12 seated chest press
3x12 seated rows
3x12 lateral pulldowns
3x12 shoulder press
3x12 seated leg extension
3x12 seated leg curls
3x12 squats
3x12 tricep pulldowns
3x12 cable curls
alternating between those last two each set
is the cardio holding back my gains? ive been making good progress but i fear the moment my starter gains run out
trying to clean bulk
>>35930420
3 days a week btw
>>35930420
that looks weird man
for how long have you been doing that?
>>35930442
well i switched to this routine last week but i was doing the same exercises before but with 5x10 reps lowering the weight and bringing it back up
did that for three months
i am following the program of a PT that was recommended to me by my physician and that has academic credentials (ie. not a meme PT)
still, id like some second opinions
>>35930420
What's the purpose of those 30 minutes cardio at the beginning? For a warm up it's too long (15 min. max), for losing fat it's kind of unadapted.
Personally, I'd either skip the cardio, or put it all at the end of the workout. The reps should be a range rather than a fix number (ex. 8-12). Otherwise full-body routine seems reasonable for a beginner.
>>35930493
>What's the purpose of those 30 minutes cardio at the beginning?
its just general conditioning mainly
>for losing fat it's kind of unadapted
what do you mean?
you should try to add some of the main lifts
benchpress and deads at the very least.
>>35930517
If you do it at a steady pace, it should be longer than 30 min. If you do HIIT, it could be too long for a beginner. Anyway, cardio should either be all at the end of your workout, or on a non-workout day.
Also what's the point of doing 3 different cardio machines?
>>35909816
Bahahhaa I fucking love that these kids are white and blonde. I hope this is Sweden.
Especially knowing how racist you fucks are.
>>35930576
Amazingly, it's not in Sweden. It's in the Netherlands. Source: http://shoebat.com/2016/01/14/this-one-photo-summarizes-europes-future/
Where the hell is trappy at?
A - Chest, Delts, Triceps
Bench Press
Incline DB Bench Press
Cable Flies
Overhead Press
Lateral Raises
Dips
B - Back, Biceps
Weighted Pullups
Barbell Row/DB Row
Cable seated row
Pullover
Bicep workout varies, I just do em till they burn
C - Legs
Squat
SLDL
Leg machines
Barbell/DB Lunges
Abs and calves and others are usually done somewhere in between
Made decent gains with this. Want to improve decent gains to magnificent gains tho. Tips and insults are both welcome
A day:
Squat 3x5
Incline 3x5
Deadlift 1x5
Dips 3xF
Pullups 3xF
B day:
Squat 3x5
Bench 3x5
Rows 3x5
Calf work 3xF
Curls 3x8
I destroyed my shoulder a few years ago, so OHP is almost impossible for me. Any replacement ideas or other suggestions would be fantastic...
This with added curls, dips, calf work, abs work. Should I add more? Like pullups, lat raises etc? I'm gonna dedicate myself again to the gym hardcore after a long break due to illness and then falling into laziness trap plus moving around a lot.
Nah. I'm currently committed to my routine even if it's unbalanced.
I don't want to hear whether or not it's ideal because I've made my mind up that I'll do it anyway.
>>35915788
>ULxPPLxx
>8 day week
so much gains you cant even fit it into a normal work week
>>35933430
best beginner routine
>>35909816
A Push
Squat Daily Minimum x1; no dropback sets
Bench work up to daily max
Daily max minus 15% 2-3x5-8
Drop another 10% 1xAMRAP
DB Press 3-5x8-12
Cable Flyes 2-4x10-15
2 Tricep exercises 3-4x8-12
B-Pull
Squat Daily max x1; no drop back sets
Bench Daily minx1; no drop back sets
Rack pull 3-5x5-8
2 Biceps exercises 3-4x8-12
C-Legs
Squat work up to a daily max x1
Daily max minus 15% 2-3x5-8
Drop another 10% 1xAMRAP
Bench Daily max1; no dropback sets
Trapbar deadlifts 3-4x8-12
Lunges 2-3x10-15
D-Push
Squat Daily min; no dropback
Bench Daily max x1
Daily max minus 25% 3-5x8-10
OHP 2-4x6-12
Lateral raise/Rear delt raise superset 3-5x10-20
2 triceps exercises 3-5x8-15
E-Pull
Squat Daily max x1 no drop back
Bench Daily min; no dropback
Weighted chinups 4-6x8-15
DB row 2-4x10-15
2 Biceps exercises 3-4x8-15
F-Legs
Squat Daily max x1
Daily max minus 25% 3-5x8-10
Bench Daily max x1; no drop backs
RDLs 3-5x8-12
Leg curls 3-5x12-15
Hip thrusts 3-5x8-15
>>35909816
>A
2x5/1x5+ Squat
2x5/1x5+ Incline Bench
2x5/1x5+ Rows
3x8 Dips
3x10 Rear Delt Raises
3x10 Curls
>B
2x5/1x5+ Front Squat
2x5/1x5+ OHP
1x5 Deadlifts
3x8 Chins
3x10 Lat Raises
3x10 Skullcrushers
Every other day, progression is standard stuff. Yet to find a more satisfying frequency or exercise selection desu, although I'm only lifting for the purpose of getting a little bigger and stronger in that classically masculine looking way.
>>35909816
This pic makes me rage
>>35909816
>>35934885
What's this? A routine for ants?
I only have a pull-up bar, dumbells and a ball.
A
chest dips
pull ups
hindu push ups
bent-over dumbbell rows
dumbell ball press
bicep curls
dumbell shoulder press
B
abs
weighted supermans
squats or lunges
vacuums
single-legged calf raises
I need more pull exercises to split A into push/pull, help.
Monday
Press 5/3/1
Deadlift 5/3/1
KB Swings 3x20
Kroc rows
15 minutes bro time
Wednesday
Squat 5/3/1
Bench 5/3/1
DB incline Bench 3x12,10,8
Leg press 3x12
15 minutes bro time
Friday
Snatch grip deadlift 3x5
Front squat 4,4,2
Weighted dips 25 total reps
Weighted Pull ups 25 total reps
15 minutes bro time
A:
Lat pulldown
Seated low row
Shrugs
OHP
Bicep isolations
B:
Squat
Deadlift
Leg Press
Leg curl
Leg Extensions
C:
Bench press
Incline bench
Flies or chest press with machine
Shoulder press and raises
Tricep Isolations
I often end with 20-30min cardio and I do cardio and ab exercises/calisthenics on my off days.
I just started working out again just after new years. Down 5.4kg in 31 days. I am 240lbs so I can't really do pullups/dips yet but I will get that into my program as soon as I can do them.
>>35909816
>elbows on the floor
>>35917488
You read it wrong
>>35920293
How is it going so far I want to incorporate running into my programming more but I am not sure how to
>>35920312
you are doing too much volume at too low frequency if you are running that once a week. If you did it twice a week and cut out alot of the fluff like 2 types of bench, 2 types of flyes, 2 types of rows. With all the benching and ohp you can get rid of front raises your front delts are getting so much volume as it is
>>35921483
You started to heavy m8 take a recovery week and deload 10% and get back at it.
>>35935566
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
-------------------------------------------------------------------------
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
-------------------------------------------------------------------------
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
Working out 5x a week
PPLPPx
LPPLPx
PLPPLx
repeat
Is trappy kill?
Any idea how good this actually is?
Am I better just sticking to vanilla SS + chinups?
>>35936773
She committed suicide.
>>35936786
I'd do something like that if I was a beginner.
>>35936927
And another question.
How should I know how much weight I use for dumbells? Is there warm-up sets like there is for the main lifts?
>>35936987
I usually don't warm up, but it isn't a bad idea to with some light weights. Start light and go heavier each set until you do 8 reps with 2-3 reps left in the tank.
>>35937052
Start lighter and go up every time I do it?
Or just until I find out the correct weight and then add to it each workout?
Sorry for stupid questions.
>>35909816
I just started doing Stronglifts yesterday, seems simple enough to follow, but is there anything I should keep in mind besides form?
>>35937076
>Start lighter and go up every time I do it?
No, just for when you're trying to figure out what weight to use. After you figure that out, just do 1 sets of 5 with 50% then 1 set of 3 with 75% of your working weight. Then move on to your working sets. No need to rest long or over-do your warm ups.
>>35937079
Starting strength is superior to stronglifts. It's easier to progress workout to workout doing 3x5vs5x5. Plus SS was made by someone who actually knows what they're talking about. At least for beginners and early intermediates.
>>35937173
hmmm, yeah, I'm reading the main differences between them right now, and it looks like your're right. I have severe ADHD, so i'll have to find a way to keep track of SS. Thanks for telling me about this!
>>35936912
I find it funny how you dislike her but used her pronouns. That's kinda cute actually.
>>35937367
I don't dislike her. Even If I didn't like her, I would use the same pronouns out of respect.
>>35937344
I have pretty bad ADHD too, I have a fairly complicated routine so I use excel to keep track. Also write it down in notepad app on my phone.
>>35937431
I might do that, I'm gonna see if this "Strong" app works first though.
Rate and hate. A few notes:
1. This is my cutting routine and I'm doing IF
2. I have shoulder and knee injuries out the ass so I'm very limited in what I can do in regards to power and Olympic lifting
3. Stack: Fish oil, Vitamin D, Multivitamin, BCAA in the morning and as a pre, whey post
4. I'm also oldballs
>>35937641
If you're going to lift 3x a week why not do fullbody? You can cut out a lot of the fluff work since you're cutting and don't have as much food for recovery. I'd do fullbody DUP.
Also you can stop taking the Multivitamins. Multivitamins don't work right, and are potentially dangerous if you're eating a lot of whole foods.
>Trappy hasn't shitposted in this thread once
Is it banned or something?
http://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html
>>35937776
>it
A or B
Weighted Chinups 3x5 +1kg
Dumbbell Rows 3x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12
B or A
Bench 3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Tricep Pulldown 3x8-12
Cable Crossovers 3x8-12
C
Squats 3x5 +2kg
Leg Press 3x8 (75%-85%-90%-95%-100%+1kg)
Deadlift 3x5 at 80-90% (of your conventional DL 5RM)
x
D
OHP 3x5 +1kg
Dumbbell Row 2x5 +1kg
Bench 3x5 at 80-90%
DB Supinating Curls 3x8-12
E
DEADLIFT 1x5 +2kg
Squats 3-5x5 at 80-90%
Paused Squats 2x5 at 70-80% (3-5s pauses)
Calf Raises 3x8
Shoulder Shrugs 3x8
Bench: 115lbs/52kg 5RM
Squat:155lbs/70kg 5RM
DL:215lbs/97kg 5RM
Just started this routine this week, moved on from Ice Cream Fitness. How am I doing?
AxBxAxxBxAxBxx
A
Squats 3x10
Bench 3x10
Rows 3x10
Triceps 2x10
Calves 1x10
B
Deadlifts 3x10
Lat pulls 3x10
Military 3x10
Curls 1x10
Abs 2x10
DYEL mode, any suggestions?
>>35909925
How long do your workouts last?
>>35938803
Depends, are you a girl?
>>35912035
You might be doing it wrong.
>>35912191
Could get away with less work on your shoulders. Can't tell how high your shoulders peak either from pic 2 but they are looking quite big.
This board is nothing but trannies and tranny lovers now.
>>35938924
>now
Welcome newfriend.
>>35938999
no, good old days when quad and tiny was here
tranny lover
>>35939074
>This board is full of traps and people who love traps!
>it was totally different when the chimp in chief was here
Do you even LONDON?
>>35939107
i know chimp once in a while hit on traps but it was never this widespread or accepted
>>35939143
Never widespread or accepted? I've been here for fucking 7 years now. 7 fucking years of my life runs alongside this place and its people and its memes. There have always been traps here. There have always been dyel's coming from /b/ trying to get a bigger butt. There have always been dudes posing ambiguously - and there have always been people 'fooled'.
The reason it's at an apparent critical mass is because for the first time there's a trap here who knows their shit as well as any of us retards here, and is more than willing to help ANYONE who asks. ANYONE. So what if she flirts? Who gives a fuck? Laugh at them. Troll them. But this crusade against Trappy-Chan is just sad /pol/r9k/ shit.
>>35912456
you can either do this or masturbate 10 times furiously a day for nice forearms
I hope some of you can help me get my shit sorted. I do something like a 4-day upper/lower Texas method. It looks something like this (work sets only):
Monday
Bench 1x5
Press 5x5 @ 90% of 5RM
Tuesday
Squat 1x5
Deadlift 2x5 @ 90% of 5RM (still experimenting with what to put here)
Thursday
Press 1x5
Bench 5x5 @ 90% of 5RM
Friday
Deadlift 1x5
Squat 5x5 @ 90% of 5RM
I didn't include accessory work for the sake of clarity, but I basically do pullups MWF as in the 20 pullups challenge, pushups every other day as in the 100 pushup challenge, dips, incline bench, and rows for 3-4x12 scattered throughout the week (even on "rest" days), as well as the occasional DB curls and shrugs.
I've been doing it for about a month, and I'm also cutting hard after looking bloated around the midsection from SS.
Couple of problems:
1) I'm already stalling on the weights of my 1x5 sets even though the weight is below or at what I got on SS. When that happens I switch to 2 sets of 3 or lower the weight. I'm also stalling on the 5x5 sets, and when this happens I reduce the weight to whatever I need to complete the volume.
2) Workouts are long (2 hours), but I think that's because of accessory work. I usually put in 2 exercises, e.g. pullups and rows.
3) Conflicting goals. What I really want is to get bigger, but I've been convinced by /fit/ that the best way to achieve this is to do something like Texas and get to 1/2/3/4, even though advice from bodybuilders is the opposite: use less weight and more volume, more concentration on the quality of the contraction and working the muscle than just getting the weight up.
(cont.)
>>35939410
4) A lot of the above can probably be explained by the fact that I'm on a cut. I went from around 86 kg to 82 kg in the last month. Despite the cut as a result of the pullup work I think my lats have actually increased in size, and so has my chest thanks to all the accessories I throw in the week. Also poor sleep and nutrition last weekend - partied 2 nights nights late with no food, then stayed up last night to do work. Hit the gym with 3 hours of sleep 6 hours after lunch and no pre-workout meal.
5) Poor programming of accessory work. I noticed doing stupid shit like putting BB rows the day before deadlift/squat day kills me on both. But I like doing them as a complement to benching. I also know you should "hit bodyparts at least 2 times a week". Overall this is probably not that important, like I said I follow the 3x a week pullup and pushup challenge programs, and work in what I feel like for the rest.
What I'd like to do:
1) Higher volume overall. I'd like to try doing 5x10 for the volume sets and 5x5 for the intensity sets. Or experimenting with 4x8-12. The problem is I'm afraid to do so. I've made a lot of progress in the first 3 months of SS and now when I see DYELs around the gym doing 3x12 reps I'm afraid I'll regress into them, although some guys who don't do any strength work at all look jacked as shit.
2) Related to the above, experiment with a different program, since my long-term goal is to get yoked as fast as possible. Something like Arnold's blueprint on bodybuilding.com, or the basic program outlined in his encyclopedia. Or another routine like Shortcut to Size, AllPros, MemeCicada's PPL. Maybe I'll try a month of high volume on all the basic lifts, then back to increasing strength, then back to high volume.
Pls help a nigga out.
>>35939270
>she
enough said
>>35920225
Context, idiot.
>Hypertrophy is basically lingo for high sets high volume.
>>35939410
4x12 is probably too much for isolations and you shouldn't do more than 3x8 for incline bench.
>>35940872
Thanks. Yeah I was considering this. 8 mark seems comfy. What's wrong with doing "too much" though? Arnold always pushed himself.
>>35935938
Its going well so far, lifts are progressibg slowly but surely and I've seen a big increase in fitness levels.
A few tips for programming running into a strength program.
- consolidation of stressors - group your hard runs/ lifting days closer together to allow for maximum recovery. Otherwise you'll just grind yourself down throughout the training week.
> Make sure everything in your program deserves to be there. No junk miles, repetitive exercises etc.
- Give your lowerback chance to adjust to running, it's surprisingly hard on it.
- Dont do much lifting below 75% intensity, it's just wasted volume.
- If running more than 20 quality miles a week, add hypeetrophy work, you will start to lose mass if you dont.
