Post your routine and ask politely for feedback.
>pic related
A:
Front squat (5*5)
Bench press (5*5)
Deadlifts (1*5)
Weighted pull-ups (3*8)
Ab-rollouts (3*8)
Weighted dips (3*8)
B:
Squats (5*5)
Overhead press (5*5)
Pendlay rows (5*5)
Weighted chin-ups (3*8)
Weighted sit-ups (3*20)
Calf raises (3*20)
AxBxAxx BxAxBxx
Notes:
Last 2 sets of 5*5 are 2*10 @ lower weight
Please tell me your thoughts on my new routine. I'm starting it tomorrow and need a little feedback. Maybe ask some questions?
>>31751965
Bump
i'm quitting SL and building a routine and frankly i have no business in building my own routine.
since i can't do some compound lifts (squats and deadlifts), should i do a split rather than a full-body routine? to ensure that i hit all that not squatting and deadlifting misses?
>>31752316
Depends on your strength. Just continue SL without squats and deals and just do a little isolation work to make up for it?
Also lern2make routines
>>31751965
Monday
Romanian Deadlift
Incline db Benchpress
Hyperextensions
Lying tricep extension
Wednesday
Ohp
Pull ups
Lateral raises
Cable rows
Hammer curls
Friday
Pendlay rows
Chin ups
Squats
Reverse db flyes
Bb curls
Heavy on ccompunds and 8x4 on the rest.
>>31751965
>>31751965
Are you a girl?
I started a new routine around 6 weeks ago and I'm not sure how effective it is. I have 0 experience with working out so I tried to just go for something that would start easier and grow harder.
I started out doing 10 butterfly crunches and 3 10 second front planks daily. I kept at that for 2 weeks and then increased the amount of reps by 5. The 4th week I added in push-ups at the same amount of reps as the other exercises.
I'm just finishing up my two weeks at 20 reps. I'm not sure if I've made any progress other than the fact that the exercises aren't as hard as they used to be.
Is this even a viable routine?
I don't want to buy any equipment, or kill myself with effort (I have joint problems). But do you think this is something that could work over time?
>>31752411
Their are plent of body weight routines online.
I'm no expert so just check out reddit:
http://www.reddit.com/r/bodyweightfitness/wiki/faq
>>31752364
i can replace squats with leg presses and deadlifts with leg curls, sure, but it's barely SL then and it seems like not everything is being worked.
should i bother replacing deadlifts with anything? i've been doing high-weight low-rep leg curls for a while but am i not hitting my hamstrings enough by doing leg presses every day?
also, what's the difference between back exercises?
seated cable row, wide grip lat pulldowns, dumbbell rows, pullups, and barbell rows
>>31752411
>I'm not sure if I've made any progress other than the fact that the exercises aren't as hard as they used to be.
if they're easier, then you have definitely made progress
look into a real bodyweight routine though
>>31752544
I'm no expert myself. Their are squat less and deadlift less routines out their. Check on bodybuilder.com for inspiration to create your own routine.
This may be helpful, I haven't read through it, so maybe not?
http://www.reddit.com/r/Fitness/comments/2kwip0/workout_routine_without_squats_or_deadlifts/
Monday
Bench Press 5/3/1
Overhand Grip Barbell Row 3x8-12
Declined Dumbbell Bench Press 3x8-12
Dumbbell Row 3x8-12
Butterflies 3x8-12
Tuesday
Squat 5/3/1
Stiff Leg Deadlift 3x8-12
Bulgarian Squats 3x8-12
Rope Jump 30min
Thursday
OHP 5/3/1
Pull Ups 3x5-10
Dumbbell OHP 3x8-12
Superset Dumbbell Curls and Rope Pushdowns 2x8-12 each
Friday
Deadlift 5/3/1
Decline Twisting Crunches 3x16-20
Hyperextensions 3x15-20
Rope Jump 30min
Should do more cardio but whatever.
Workout A:
Close Grip Lat Pulldowns (3x10-15)
Dumbbell Lateral Raise (3x10-15)
Bent Over Row (3x12)
Seated Row (3x12)
Shrug (3x15)
Face Pull (3x15)
Preacher Curl (3x15)
Workout B
Squat (3x15)
Deadlift (1x12)
Straight Leg Deadlift (1x12)
Lying Leg Curl (3x15)
Hyperextension (3x15)
Seated Calf Raise (3x15)
Glute Bridges (3x15)
Workout C
Bench Press (3x12)
Incline Bench Press (3x12)
Dumbbell Fly (3x15)
Overhead Press (3x10)
Kickback (3x15)
Skullcrusher (3x15)
Triceps Pushdown (3x15)
Workout D
Squat (5x5)
Deadlift (1x5)
Straight Leg Deadlift (1x5)
Bench Press (5x5)
Bent Over Row (5x5)
Overhead Press (5x5)
Curl (3x8)
Kickback(3x8)
ABCxxDx
>>31752631
>http://www.reddit.com/r/Fitness/comments/2kwip0/workout_routine_without_squats_or_deadlifts/
yeah i've done some googling
how does this look?
>>31752684
Does your lower back suffer at all? I'm under the impression heavy overhead press is taxing on the lower back unless seated.
>>31752726
only deadlifts and squats cause back pain for me; standing barbell overhead press does not for some reason.
that said, i'll actually be doing seated dumbbell presses. that's a typo.
>>31752758
What's your stats for bench, overhead press and rows?
Is your goal aesthetics?
Is your goal strength?
>>31751985
Bumping for help
>>31752776
i've been staying away from my school's gym for a while to let my back heal. in the interim i've been managing my fuckarounditis at my apartment's dumbbell/machine gym.
i'm dyel. i weigh at most 145 and have been undereating lately and have not been focusing on progression.
my barbell bench is around ~115 lbs.
ohp i have no idea. i usually DB press with two thirties.
i haven't done a pendlay row in a long time. i do seated cable rows at around 90~110.
i appreciate both strength and aesthetics
>>31752839
You don't have to be ashamed about your stats friend. It's where you are now. Now where you'll become.
I haven't got the time as of now to cover everything, for that I apologise, however From the looks of your routine you won't be gaining too much in terms of strength.
Aesthetics are made from hypertrophy. Hypertrophy occurs greater for high weight at high repetitions.
The bottom line is you need to focus on strength for the time being until you can bench your body weight and over head press hopefuly 1pl8.
Unfortunately I do not have the time now, but I wouldn't say too much positively about your routine. Here is some advice I can give you though:
Do compound lifts FIRST, then add accessories. (Lifts which target 1 muscle group)
Try not to load your routine with accessories. It's just squats and deads you can't do. I would say at this stage to only hit accessories for legs.
Try dumbbell rows
While your bench is a tad low, I would recommend focusing only on bench press as accessories may hinder progression.
Take This outline:
A:
Bench press
Lower back extensions (replacement for deadlifts if you can do them)
Pull-ups /
Dips
B:
Overhead press
Rows (choose one in which you can do)
Chin-ups
From there add on appropriately.
Pull-ups are superior to lat pull-downs. Rows also work late and back.
That's all I can do for now. Good luck.
>>31752992
> From the looks of your routine you won't be gaining too much in terms of strength.
strength-wise i'd like to focus on my BP and leg press.
if SL has me squatting every day, is there any reason i shouldn't leg press every day?
i considered pullups and cable machine rows because i can do fewer pullups than i can reps of rows at sub-bodyweight weights. but i guess that doesn't matter too much.
>Try not to load your routine with accessories.
the only accessories i've included (aside arms) are functional. back extensions and ab machine cover what i miss out by skipping squats and DL. my shoulders curl a lot and reverse pec deck is to help with my winged scapula, not because i want cannonball delts.
>ohp 1pl8
that might take a while
>I would recommend focusing only on bench press as accessories may hinder progression.
i'm currently using a smith machine for BP, which i think warrants DB BP to work stablizers, no?
thanks man
>>31753111
Sure, you can bench press with Dumbbells. Many people prefer Dumbbells over barbell.
As for accessories, include what you feel is necessary, just try to give muscle groups a rest.
Also if you want to work core try weighted sit-ups and if possible, ab rollouts. Ab rollouts are king.
Pull-ups are the best back and lat exercise. Just keep going with them. 1 more rep each week if that's all you can do. Try for 8-10 reps and then start adding weight by putting plates between your legs.
Check scooby1969s videos on pull-ups:
https://m.youtube.com/watch?v=mRznU6pzez0
Ab machine in my opinion is worthless in comparison to the movements I suggested.
Keep back extensions though.
Leg press everyworkout if you like.
>>31751985
ITS BEEN ALMOST 2 HOURS. HELP ME!
>>31753305
i'll look into buying an ab wheel, then.
chinups or pullups?
>>31753349
Why not both?
M:
Bench 3x10
Incline Bench 3x10
Dips/other tricep exercise 3x10
Weighted crunches 3xF
T:
Deadlifts 3x10
Lat Pulldowns 3x10
Bent-over Rows 3x10
Pull-ups 3xF
W:
Military press 3x10
Lateral raises 3x10
Front delt raises 3x10
Rear delt raises 3x10
Calves (seated raises, etc) 3x10
Th:
Squats 5x10
Extensions: 3x10
Curls: 3x10
Abductors/Adductors: 3x10
F:
Dumbell Curls 1x10
Barbell Curls 3x10
Overhead tricep extension 3x10
a:
deadlifts 1*3
bent over rows 5*10
Close grip lat pull down 4*10
latpulldown ( slightly cheating ) 5*3
shrugs 5*5
bicep curls 3*10
B:
Squats 5*3
benchpress 5*3
Arnold Press 4*10
Flys 3*12
Triceps 3*10
ABxABx
A:
Front squat (5*5)
Bench press (5*5)
Deadlifts (1*5)
Weighted pull-ups (3*8)
Ab-rollouts (3*8)
Weighted dips (3*8)
B:
Squats (5*5)
Overhead press (5*5)
Pendlay rows (5*5)
Weighted chin-ups (3*8)
Weighted sit-ups (3*20)
Calf raises (3*20)
AxBxAxx BxAxBxx
Notes:
Last 2 sets of 5*5 are 2*10 @ lower weight
My routine:
Week 1
Chest - 5 workouts 1 warmup set. 4 working sets. lightweight 12-15reps per set.
Bi/Tri- 5 workouts 1 warmup set. 4 working sets. lightweight 12-15reps per set.
Back - 5 workouts 1 warmup set. 4 working sets. lightweight 12-15reps per set.
Shoulder- 5 workouts 1 warmup set. 4 working sets. lightweight 12-15reps per set.
Bi/Tri - 5 workouts 1 warmup set. 4 working sets. lightweight 12-15reps per set.
Legs - 5 workouts 1 warmup set. 4 working sets. lightweight 12-15reps per set.
Week 2
Chest - 5 workouts 1 warmup set. 4 working sets. Midweight 8-10 reps per set.
Bi/Tri- 5 workouts 1 warmup set. 4 working sets. Midweight 8-10 reps per set.
Back - 5 workouts 1 warmup set. 4 working sets. Midweight 8-10 reps per set.
Shoulder - 5 workouts 1 warmup set. 4 working sets. Midweight 8-10 reps per set.
Bi/Tri - 5 workouts 1 warmup set. 4 working sets. Midweight 8-10 reps per set.
Legs - 5 workouts 1 warmup set. 4 working sets. Midweight 8-10 reps per set.
Week3:
Chest - 5 workouts 1 warmup set. 4 working sets. Heavy 3-5 reps per set.
Bi/Tri - 5 workouts 1 warmup set. 4 working sets. Heavy 3-5 reps per set.
Back - 5 workouts 1 warmup set. 4 working sets. Heavy 3-5 reps per set.
Shoulder - 5 workouts 1 warmup set. 4 working sets. Heavy 3-5 reps per set.
Bi/Tri - 5 workouts 1 warmup set. 4 working sets. Heavy 3-5 reps per set.
Legs - 5 workouts 1 warmup set. 4 working sets. Heavy 3-5 reps per set.
Critique me.
>>31753425
>Friday
You travel all the way to the gym to do a couple sets of curls then leave?
>>31751985
Seems okay to me
Chest specialization program using smolov Jr. And caon phillipi for deadloft, weights are based on 200 just so I can make sure I'm putting in my % right.
>>31753446
typical bro day, gotta grab a quick pump before the club
>>31753527
>gotta grab a quick pump before the club
>not getting a glute and chest pump as well
>>31752316
>since i can't do some compound lifts (squats and deadlifts)
Can you elaborate on the reasons for this?
PPLPPLX
Push:
Bench 3x5
OHP 3x5
Incline Dumbell bench 3x10
Tricep extensions 3x10
Pull:
Pendlay row 3x5
Pull ups (weighted) 3x5
Rear delt flies 3x10
Curls 3x10
Legs:
squats 3x5
Diddlylifts 1x5
Lunges 3x10
Calf raises 3x20
>>31753540
>not grabbing gymbro's dick for a sick bone pump
monday- bjj
tuesday - foam rolling/mobility/stretching/recovery/yoga
wednesday - bjj
thursday - rock climbing/bouldering
friday - rolling/mobility/stretching/recovery/yoga
saturday- rock climbing
sunday -rest
mix in slacklining/hiking/biking recreationally on some days
>>31752316
Just do push (Chest, shoulders, triceps) and pull (back and biceps). Then fit in whatever leg exercises you can manage either on a separate day or on one of the aforementioned days.
>>31753425
looks ok i guess loling at friday tho
A.) machine flyes 3x15
Flat db press 12,10,8, 3x6
Incline (alternate smith machine, db and plate loaded) 3x8
Lateral raises 25,20,15,3x12
Rope triceps extension -15,12,3x8
Overhead triceps ( alternate cable and single db) 12,10,8,6
Shoulder press (alternate db,bb and machine) 3x12 or 12,10,8,6
Cable flyes 3x 12
B.) Facepulls 3x20
Pull ups -5x8
Row (alternate bb and yates)- 12,10,8,6,4
Rear delt flyes -5x15
Shrugs- 12,10,8,6,4
Cable row (alternate upper back/lat focus) -4x 8
Rope lat pullover -5x12
Machine high row- 3x20
C.) leg extension -25,20,15,12,10,8
Squat (alternate with leg press) -15,12,10,3x8,12
Hack squat -3x15
Calf raise - 12,10,8,3x6
Leg curl-5x12
Stiff legged deadlift-3x8
Calf raise (on leg press or hack squat) -4x25
Current routine, mostly serves as injury workaround, 5'8 180lbs ~12%
>>31753506
Doesn't smolov jr recommend no other chest or shoulder exercises be done?
>>31753607
Forgot biceps, but its only 2-3 exercises in either 4x12 or 3x6
>>31753611
I've seen variants with just a little thrown in. Think its a bad idea?
>>31751985
Front squats may mess with the form on your regular squats and you are not taking advantage of the differences between the two. Bump up the diddylift sets, or just do regular squats.
You have excessive amounts of ab work, almost all your compounds hit your abs to some extent. You can safely drop the sit ups, they just look out of place.
The dips would fit better on day B if you insist of having them.
Calf work is overrated, but this is your routine.
Makin the last 2 sets 2*10 is nonsensical.
It's pretty garbage, consider just doing SS/SL with some accessories
>>31753790
>Front squats may mess with the form on your regular squats
Not that guy but after I added front squats to my routine, my back squat form has improved. Although I do high bar instead of low bar, so yeah...
>>31753790
Front squats won't affect shit. Eventually when I hit a high weight they will also benefit core stabilisation muscle.
Weighted sit-ups are a good exercise for mimicking actual abdominal work done in everyday life and is beneficial for that reason. (Source: mark rippetoe)
Too much ab work? You're right. I should just stick to squats and deads!
Enjoy having no calves.
The last two sets @ a higher weight are for to really break down the muscle fibres for hypertrophy. Much more efficient then loading a bunch of accessories.
It's called a dropset. Google it.
Dips is the only thing I am on edge about. The fat neckbeard who lifts in his basement (I,e the guy who designed StrongLifts suggested doing dips on bench day - which I chose to do from his suggestion.
>>31753918
Mr. Rippetoe removed front squats from TM for the aforementioned reasons, you are free to have your own opinion on the subject.
You have isolation ab exercises on BOTH days of your routine. This is reduntant at best. I don't have any feelings towards situps as a exercise but I love ab roll-outs so I'd rather keep them.
I know what a dropset is and that is not how they are supposed to be utilized.
Medhi is dum as bricks but he is not exactly known for original thinking so he probably got that info from a smart guy. This is actually how the SS routine linked to by the sticky is, so it's probably legit. Some guy here will probably tell us why.
>>31754102
I still fail to see the problems with ab work 3* a week. My goal body is to have a thick and right mid-section and this is a good way to achieve it.
>know what a dropset is and that is not how they are supposed to be utilized.
can you elaborate? How should it be done?
This isn't my doing. The dropset idea is from another anon. Once again I fail to see a problem with my method. Two sets at a light weight won't do no harm.
Medhi is very stupid. I agree.
So dips on bench day is or isn't a good idea?
>>31754199
Dude your routine is just a slightly modified SL. Accessories are based on your individual goals/needs. Though the point of them is to help with the main compounds, which yours don't really do, but whatever.
A:
Deadlift 5x5
Front Squat 5x8
Back Extensions 5x10
Calf Raises 5x10
Decline situp 3x10
B:
Bench 5x5
OHP 5x8
Pendlay 5x5
Curls 5x10
C:
Squat 5x5
RDL 5x8
Calf Raises 5x10
Decline situp 3x10
D:
OHP 5x5
Bench 5x8
Pullup 5x10
Shrugs 5x10
>>31754312
The only accessories that don't benefit compounds is calve raises and front squats.
Deb8 me. Nothing wrong here.
You fail to supply me with beneficial information to make changes. You don't properly explain your claims and you aren't helping me figure out where I may be going wrong.
>>31754312
Not me
>>31754199
On the ab work, you are not going to die, it's just redundant.
The rep scheme you are suggesting is not a "dropset". A dropset is something you do after you reach failure on a lift and is generally a bad idea for compounds. The reps scheme you are using has nothing to do with drop sets and drop sets are not a magical hyperthrophy high way. They are something that is used to force more reps in when you are too exhausted to continue. What you are suggesting is just a weird ass rep scheme.
Now on the REP SCHEME you are suggesting. Once you advance past the beginner phase COMPOUND LIFTS BECOME REALLY FUCKING HARD, medhi suggests dropping down to 3x5. Rippletits never suggests anything else than 3x5. Adding two light sets of 10 at the end is just nonsensical. If this kind of scheme was useful someone would probably have told us by now.
I retract any opinion I have expressed on the dips, they are probably fine.
>>31754596
Alright. Thanks for explaining.
I see your point and I agree.
>>31753918
you sound upset
why do you put your routine here for inspection and react like these to other's opinions on it?
>>31754707
Welcome to /RIG/, enjoy your stay.
The guy is also doing front squats as a accessory that does not benefit his compounds, kek.
>>31751965
Starting TM tomorrow.
How does this look? I’m planning to follow Rippetoe’s programming and assistance pretty much to a T. Is there anything I can / should add, or anything I should change for more upper body? Thanks
Week 1:
M:
Squat 5x5
Bench 5x5
Power Cleans 5x3
Dips 3 x failure
Incline DB press 2x8
Chest flies 2 x 8
W:
Squat 2x5
OHP 3x5
Chin ups 3 x failure
GHR 5 x 10
F:
Squat 1x5
Bench 1x5
Deadlift 1x5
All of my information comes from rippetoe here:
https://www.t-nation.com/training/texas-method
And then for week, 2, just sub power snatch with power cleans for 6 x 2 because I want to do power snatch, then switch back to cleans next week.
>>31754878
Fuck power snatches, they are inferior to cleans for your purpose and are not full snatches. I also fucking hate them.
>>31754878
Does this otherwise look fine to everyone?
I know that Rippetoe has you switching monday every other week so instead of Bench 5x5 you do OHP 5x5 and then do bench 3x5 on wednesday.
I want to do this for powerlifting and so I want to have the increased bench volume every week.
when muscles ache, train other muscles.
Why do you guys mash all of your workouts together?
Why not have one day for each body part?
>>31751965
My coach has us doing 4x12 of everything, but for certain parts like shoulders and bi's we have to do sets of 20!!! When doing bicep curls I can barely complete my sets because I get a massive pump and my arm gets too swollen. What do I do?!
All my main lifts I follow a 5/3/1 progression on.
Monday:
Bench Press
Bent Over Rows 5x5
Skull Crushers 3x8
Pull-Ups 3 sets of AMRAP
Bicep Curls 3x8
Wednesday:
Deadlift
Close Grip Bench Press 3x8
"Shoulder Routine" which consists 3 sets of Lateral Raises, Front Raises and Arnold Press 8 reps each with no break inbetween excerises.
Shrugs 3x10
Bicep Curls 3x8
Friday:
Overhead Press
Leg Press 5x5
Leg Curls 5x5
Dips 5 sets of AMRAP
Pallof Press 3x8 on each side
Bicep Curls 3x8
(In b4 no squats faggot. I don't have the mobility to do them without injuring myself like I was before. I am currently working on it.)
>>31755055
It comes down to preference really.
>>31755055
Cuz this board is stoopid lmao, it's literally the year of literally 2015 and it's like nooone has even literally heard about the brosplit lmao. literally everyone thinkis they are a fucing powerlifter ahahahahaha'ha :D
>>31754878
Been following TM for almost a year.
Yor M day is overkill. Try it and you will see -unless you use a very low %of5RM wich is pointless for the program purpose-.
Recovery day IMHO is a waste of time, Better split that volume workout in two days -adding more accs if you want- and allowing 2 full rest days before ID.
>>31754972
IMO vanilla TM alternating bench/press is useless for a big bench or press.
I understand that MR phylosphy is to have a huge hip power with strong legs and core as a primal goal. It's fine but if you want your bench to increase do volume and intensity for bench every week.
>>31751965
I've been considering moving up a bit from SS and focusing more on aesthetics. Is this a good routine?
(I believe this is AxBxAxx)
>>31755178
Why is this too much volume? Should I cut out my assistance?
Rippetoe does recommend "light" arm work on monday.
>>31755419
bumpo
4 Day Split
Mon: Chest/Tri’ Tue:Back/Bi’s Wed: Shoulder Thur: Leg
Chest/Tri’s
Bench 5x5
Inclined Bench 3x8-10
Cable Fly’s 4x12-20
Weighted Dips 3x8-10
Close Grip Bench 3x8-12
Kickback 10-20
Back/Bi’s
Deadlift 1x5
Pull ups 3x8-10
Pull Down 3x8-12
Cable Row 4x10-15
Barbell Curl 5x5
Low-Bar Curl 3x8-12
Wrist Curls 3x10-15
Shoulder/Ab’s
OHP 4x5
Lat Raises 4x8-15
Arnold Press 3x10-15
Upright Row 3x8-12
Cable Crunch 3x8-10
Hyperextensions 3x10-20
Leg:
Back Squat 3x5
Front Squat 3x8-12
Seated Leg Curl 4x8-10
Unilateral Leg Curl 4x8-15
Calf Raises 3x15-20
Cable Crunch 3x10-20
This what im trying to do for my first bro split. Can I do a bro split during a cut or is that not gonna help me out at all?
>>31752678
Any comments about this? And really all sets are to failure, I just aim for that number. If I'm able to do it easily, I increase the following workout.
>>31751965
Monday
> BB Bench Press (Flat)- 3x10, 3x5, 1x3, 2x1
> Bicep curls- 5x21s
> DB Tricep extensions- 5x12-15
> Dips- 5xF
Tuesday
> Deadlifts- 3x10, 3x5, 2x3, 1x2, 2x1
> Pullups- 5xF
Wednesday
> Squats- 3x10, 3x5 1x3, 2x1, 3x10
> Leg curls- 5x10
> Calf raises- 5x15-20
Thursday
> Incline Bench- 3x10, 3x5
> DB Hammer Curls- 5x21s
> Cable Tricep pushdown (superset cable tricep extensions)- 5x10 each
Friday
> Lat Pulldowns- 5x10
> Cable Crossovers- 5x10
> DB Rows- 3x5
> Back Extensions- 5x12
> Pullups- 5xF
Saturday
> Front Squats- 3x10, 3x5, 1x3, 2x1
> Calf Raises- 5x15-20
> Leg curls- 5x10
>>31755419
It's made in MS paint, what do you think?
>>31757090
Fair enough. Thanks, anon.
squat
3-5 sets highbar or lowbar
bench
3-5 sets paused
deadlifts or hamstring work
3 sets of 3 and ~8 reps respectively
delt work
3 sets rear delts + 3 sets front (ohp) or lateral
upper back work
3-6 sets some sort of row or pullup variant
hypertrophy and assistance as necessary
done 3x a week
this is what i found to be what makes me enjoy the gym the most. follow basic linear progression with compounds, and use the other movements to use up the energy left
All compounds with 2 Warmup sets of 60% then 80% of work set weight.
A:
Flat Bench (3x5)
Bent-Over Barbell Row (3x5)
Back Squat (5x5)
Dips (3x10)
Dumbell/EZ Bar Curls (3x10)
Calves (2x15-20)
Abs (2x15-20)
B:
Deadlift (1x5)
Overhead Press (3x5)
Chin-Up (3x10 or failure, increase in reps steadily over weeks)
Shrugs (3x15)
Bent-Over Rear Delt Raises (3x10)
Calves (2x20)
Abs (2x15-20)
AxBxAxBxAx etcetc
Gonna be cutting for summer. From what I understand this is basically GSLP with some accesories. I've been "lifting", if you can call it that, for a year or two, but I never ate right or was consistent so my lifts are only 145 Bench, 225 DL and 185 Squat. I'm hoping to change that now and also get lean for summer since I'm a chubby babyfaced fuccboi.
>>31758610
Back squat is 3x5 not 5x5
>>31754707
Am I not allowed to comment on criticism? I'm here to discuss my routine, not have people bitch about it for no reason.
In the end he explained himself which is nice
>>31754762
Front squats
>accessory
You're fucking retarded
I did back today and it's more or less been
5x max heaves to start, usually wide grip
I then do 3 drop sets of the following with 6-8 reps of a weight that has me fail, then I drop the weight by about 40% and go for max reps, usually another 6-10
bent over rows
seated reverse fly machine
lat pulldown
seated rows with one of those close grip handles
how is that looking? 90 seconds rest between everything, even changing between exercises. I wouldn't mind doing something for my lumbar region since it feels neglected. Also traps, do I do them on back day or what?
Back/Biceps
Deadlift 4X5
EZ Bar Curls 5X8
DB Bent Over Row 5X8
Hammer Curls 5X10
Lat Pulldowns 4X10
Cable Rows 5X10
Preacher Curls 5X8
Chest/Triceps
Bench Press 5X5
Triceps Extensions 4X10
Chest Fly Machine 4X8
Triceps Pushdown 4X8
Pushups 4XFailure
Legs/Shoulders
Front Squat 5X5
OHP 5X5
RDL 5X8
Barbell Shrug 5X8
Calf Raise Machine 4X10
Plate Raises 3X8
Upright Rows 3X8
Abs 20 minutes every other day
Strict SL routine while loosely following ICF for accessories
For strenght/aesthetics should I do a 4 day split(chest/tri-back/bi-x-shoulder/abs-legs abs-x-x), P/P/L 4 days a week (P-P-x-L-x-P-x P-L-x-P-x-P-x etc.), or upper/lower (U/L-x-U-L-x-x)?
>>31760374chest/Tri day: no dumbbell bench? incline? dips?
my lats tris and legs are lacking
also trying to even out my grossly imbalanced pecs with db bench
Monday
Bench 5x5
Squat 5x5
OHP 5x5
Dips 3-4x8
DB Flyes 4x10
Tricep accessory
Tuesday
Deadlifts 5x5
Chinups 3-4x8
Bent Rows 4x10
Curls 4x10
Hammer Curls 4x10
Ab work
Thursday
Bench 5x5
Squats 5x5
OHP 5x5
Dips 3-4x8
Incline press 4x10
Shoulder accessory
Friday
Deadlifts 5x5
Deadlifts 5x5
Chinups 3-4x8
Bent Rows 4x10
Curls 4x10
Shrugs 4x10
Ab work
Any pointers?
>>31760169
Those are your words.
>The only accessories that don't benefit compounds is calve raises and front squats.
Retard.
Mon: Diddylift day
Tue: Diddlylift
Wed: Rist
Thu: Binch
Fri: Dodolift
Sat: Rist
Sun: Rist
>>31761737
My bad. Front squats are a compound.
However I never claimed to do them to aid back squat progression.
Sup guys, Im thinking about doing the Texas Method routine. Anyone has any experience with it? And what about doing some isolation excercises around the routine? thanks
What about tinytrip's push pull?
Day A
Squat 5x5
Chinups 3xF
Bench Press 5x5
Incline Dumbell Press 3x10
Barbell Row 5x5
Day B
Squat 5x5
OHP 5x5
Deadlift 1x5
Dips 2x10, 1xF
Barbell Curls 3x10
AxBxAxB
i'm doing this and i'm not feeling ok with it.
my must exercises are Squats, Bench Press and Incline Dumbell Press, Deadlift and Dips; i don't care the others.
what should i do and where can i learn proper routine planning?
sup, /fit/
>tl;dr: I like a SL-ish routine but I would like to include some explosion. Is my routine good?
I've been away from the gym for two years and I'm back to dyel mode.
I was doing SL when I stopped, but I noticed I was becoming less agile, with slower reflexes, so I thought I could insert some explosive lifts.
This is what I came with:
A:
Front Squat (3x5)
Push Press (3x5)
Deadlift (1x5)
Snatch (how much?)
CJ (how much?)
B:
Back Squat (3x5)
Bench Press (3x5)
Pendlay Row (3x5)
Snatch (how much?)
CJ (how much?)
I'm snatching and CJing with an empty bar, for the sake of learning.
So, what do you think, /fit/?
>>31752402
I second this question.
>4x5 >1pl8 DL
Could I get some feedback on chest day and my arm/shoulder day?
Chest day:
Incline dumbell press 4x12
Incline dumbell flyes 4x12
Dumbell press 4x12
Dumbell flyes 4x12
Cable crossovers 4x12
Arm/shoulders:
Shoulder dumbell press 4x12
Concentration curls 4x12
Cable lateral raises 4x12
Cable crossover rear delt flyes 4x12
Tricep pushdown 4x12
A:
Front squat (3*5)
Bench press (3*5)
Deadlifts (1*5)
Weighted pull-ups (3*8)
Ab-rollouts (3*8)
Weighted dips (3*8)
B:
Squats (3*5)
Overhead press (3*5)
Pendlay rows (3*5)
Weighted chin-ups (3*8)
Weighted sit-ups (3*20)
Calf raises (3*20)
What can I replace front squats with?
I am NOT doing squats 3* a week.
My quads are too freaking big and my inner legs aren't big enough! Aghhhh
A:
Squat (5*5)
Bench (5*5)
Diddylift (5*5)
Dips (5*8)
Pullups (3*8)
treadmill x 1 mile
B:
Front Squat (5*5)
OHP (5*5)
Power Cleans (5*5)
Dips (5*8)
Pullups (3*8)
treadmill x 1 mile
I probably need more exercises for my back/shoulders. Wat do, /fit/?
>>31762939
Fuck, forgot frequency of workouts:
ABABxxx
sometimes ABxABxx because of schedule
we will never get any feedback, abandon thread people
>>31763053
Implying anyone on /fit/ does anything besides SS.
goal: calisthenics integration
Push:
-deficit handstand pushup 20x1
-dumbbell bench 3x10
-weighted straight bar dip 3x10
-dip leg raise 3x10
Pull:
-muscle up 1x5
-pull ups 3x5
-barbell rows 3x10
-barbell shrugs 3x10
-barbell curls 3x10
-grip/forearm work
-neck work
Legs:
-squat 3x10
-hindu squat 2xF
-lunge 2xF
-cossack squat 2xF
-front leg raise 2xF
-side leg raise 2xF
-jump training
>>31751965
On a slow progression after maintenance for 6 months due to hypothalamic failure.
> ABxABx
> A: Pull
> pull-ups 4x8
> deadlifts 4x7
> squats 4x7
> pulley rows 4x8
> cardio/HIIT
> barbell rows
> dumb-bell rows
> curls
> B: Push
> dumb-bell flies (alternating incline)
> dumb-bell bench press (alternating incline)
> HIIT/cardio
> incline bench press
> bench press
> overhead press (seated/support)
> overhead press (no support)
> overhead press (standing)
> dips
> leg raises
> dumb-bell accessories
I'd be willing to integrate opposing muscle groups (eg. back/biceps)... if a bro would ever care to explain why you do opposing muscle groups on the same day?
Otherwise, I aim for 72 hours before exerting the same muscle group.
>>31762681
Frequency:
AxBxAxx
>>31761623
pls respond
>>31763654
That's the worse routine I've ever read.
>bench and OHP on the same workout
>as well as a tricep accesory
>doing 5*5 deadlifts at the beginning of a workout
>deadlifts 5*5 twice on the same day
>shrugs
I can go on and on, but I assume this is a troll.
>>31763147
>>31762681
>p-pls respond
>>31764083
its a push/pull routine so why wouldnt I do all those exercises on the same day?
the deadlift bit was a copy and paste error.
My routine:
Workout A:
Squats 5x5
Bench 5x5
Calf raises 5x5
Rows 5x5
Swimming:
45-60 mins
Workout B
Squats, 5x5
Bench, 5x5
Deadlift, 5x5
OHP, 5x5
ASBSAx
BSASBx
Started this routine today. Thoughts, /fit/?
>>31764212
Because you won't be able to bench and OHP heavy weight on the same day. It's too taxing for your triceps and deltoids.
You won't progress.
I don't know who wrote your routine, but they are a rookie.
This >>31758633 is a good PPL routine
Realized >>31764288 is right about putting bench and OHP on the same day being retarded.
My routine:
Workout A:
Squats 5x5
Bench 5x5
Calf raises 5x5
Rows 5x5
Swimming:
45-60 mins
Workout B
Squats, 5x5
OHP, 5x5
Deadlift, 5x5
Rows, 5x5
ASBSAx
BSASBx
>>31764329
OHP and deadlifts on the same day are also taxing on the lower back.
Deadlifts after your bench press
Rows after deadlifts are stupid as well. Google muscles worked deadlifting and muscles worked doing rows. You'll see why it's stupid.
Add in pull-ups instead of rows on deadlift day. Pull-ups are superior
Calf raises need more reps for muscle hypertrophy. I personally do 3*20
Can't go wrong with Candytoe
Monday:
Squat 3x6
DL 2x6
Farmer Walks
Abs
Tuesday:
Bench 3x6
DB Row 3x6
OHP 2x6
Weighted Chins 2x6
Cable Pushdown 3x8-12
Curls 3x8-12
Thursday:
Pause Squat 6x4
Pause DL 3x4
Abs
Friday:
DB Bench 4x8
DB Row 4x8
Incline Bench 4x8
Lat Pulldowns 4x8
DB Shoulder Press 3x10
Hammer Curls 3x10
>>31764364
Shit, you're right.
I'm gonna rethink my routine. Thanks, anon!
A
Squat
Bench
Row
Tri extensions
Curls
B
Deadlift
Press
Chinups
Dips
Face pulls
I have a few questions, but any advice is much appreciated.
Should the presses be 5x5? Or 3x5-10?
Should squats be 3x5 or 5x5? Should deadlifts be 1x5, 3x5 or 5x5?
And should this be AxBx or AxBxAxx?
pls and thank you
>>31764288
>>31764364
>>31764449
> don't do OHP and bench on the same day
What do you think is better for gains...
> moderately taxing a muscle group every day
> heavily taxing a muscle group every 3rd day
If you think the first, your understanding of physiology/biochem/calculus/etc is lacking.
Who's bigger...
> industrial era worker that OHPs 135 lb bags of grain every day
> spartan warrior that occasionally marches for 20 miles, presses bronze shields, fights to the death, and curls Persians
We're seeking alpha here. You have to derive this shit. Do OHP and bench on the same day until it no longer kicks your pussy ass.
A
Snatch pull+snatch 8x1+1
snatch complex (high pull, snatch press etc)
Front squat 4x5
Press 5x3 or 4x5
Pull-ups/dips 4xF + box jumps/plate hold crunches 4x6/15
B- same as A but replace Snatch with C&J and C&J complex (power jerk, power clean etc)
X- rugby
AXBXxXx
Mon: kickboxing training 2.5h
Tue: biceps, back, forearms
Wed: kickboxing training 2.5h
Thu: triceps, chest, shoulders
Fri: quads, calves, abs
Weekend: cardio and a little lifting on the parts that feel the least sore from thu-fri
>>31764590
brosplitters always have the least knowledge about programming principles
>>31764622
PPL with kickboxing if im not taking it wrong
i like it
>>31764622
thinking of starting this one on summer
good idea, how is it working out for you?
>>31764622
nice simple one
how long have you been following it?
>>31764622
>>31764670
>>31764681
>>31764698
All samefag
Why?
>>31764622
10/10
>>31764622
is ppl worth it?
>>31764622
seems stupid ,you workout 3 times a week and a little on weekends? gtfo
>>31764730
>>31764753
samefag
![O3mUl5q[1].png](https://i.imgur.com/Pp8zQai.png "O3mUl5q[1].png")
Is this good routine?
>>31764485
Now that the retard is done, bump
pls /fit/
>>31764485
Looks pretty good mate. I'd do 5x5 for the presses.
IMO you should do squats on B day too(3x5), but if you don't want to do that then just do 5x5 squats on A day.
If you're going to squat on B day then do 1x5 dls, if not do 3x5.
AxBx or AxBxAxx doesn't matter
Good luck.
>>31765019
>Deadlift 3x5
>>31765171
Thanks for the response
I have been deadlifting on the same day as squatting for a while now, so want to change it up as I am starting to feel the energy drain from squatting and squats tend to tax my lower back more than 1x5 deads
Will probably do 5x5 presses. Still not sure how my body will react to 3x5 deads, but will probably start lighter from there
A: chest/tris, heavy bench for 5-8x4 then accessory work for like 30-40 mins
B: back/bis, heavy deadlifts 5-8x4 then accessory work for like 30-40 mins
C: legs/shoulders heavy squats/ohp 5-8x4 then accessory work for like 30-40 mins
on the compunds if i can do 8 reps i higher the weight and if i cant do 5 i lower it
all workouts are like 1hr - 1.5 hours
ABCABxxCABCAxx....
ive gotten shit about ppl thinking my cns will be fried since i train heavy with not many days rest, do u guys think so too?
AxBxAxx BxAxBxx
A
Squat 3x5
Bench 3x5
DB Rows 3x8+
Lying tricep extensions 3x8+
Curls 3x8+
Calf raises 3+x20
B
Front squat 5x3
Press 3x5
Deadlift 1x5
Chin ups
Dips 3x8+
Face pulls 3x15
Probably ab work on this day too
Any thoughts? Should I add another posterior chain movement to A day? Leave ab work on B or switch?
Squat 3-5x3-5
Romanian DL 3x5-8
Front squat 3-5x8
Calf raise 3xFailure with weight
Ab work
Press/Bench (alternating) 3-5x3-5
Bench/Press (alternating) 3x8-10
DB bench 3-4x6-8
Dips (weighted 10-20 kg) 4x8+
EZ Skullcrusher 3-4x10
Delt flies 5x10+
Deadlift (every 2nd sesh, 1/week) 1x3-5 at 80-90% of max
Weighted chinups (20 kg added) 4x8+
Corner row 4x6-8
Lat Pulldown 3-4x8-10
Biceps, abt 6-8 sets.
Seems fine right? ABCxABC
>>31762681
bump
>>31765354
Do abs on whichever day. Doesn't matter much. You could also do on both days. I'd like to see you add in an isolation on the lateral head of your delts.
>>31764485
Presses can be 3-5x3-7, eat a lot and you'll make gains.
Squats can also be in the same rep range. Maybe a bit lower. 3-5x3-6 reps. Your call.
Deadlift can be a single heavy set if you feel like it. Or several lighter ones. Thing 1x5 or 3x3-5 with less weight.
AxBxAxx BxAxBxx
A:
3x6 Squat (ATG)
3x6 Flat bench
3x6 Incline Bench
3x6 Pendlay Rows
3x5 Slow Rows
3x6 Lat Raises
3x8 Tricep Kickbacks
3x8 Chest Flies
B:
3x3 Deadlift
3x5 Power Clean
3x6 OHP
3x8 Power Shrugs
3x8 Barbell Curls
3x8 Reverse barbell curls
2x 35sec farmer walks
Former No Legs here.
>>31765657
Forgot, cardio and some abs on days off.
1k deficit, dropped from 280 -> 212 now.
Lifts:
>bench 195 3x6
>squat 205 3x6
>deadlift 245 3x6
>OHP 135 3x6
>>31765672
nice push press
>>31765569
I've had a bad experience with adding ab work getting in the way of progress of my squats and deads, so it does matter somewhat
Which day would you recommend adding lateral raises, on the day with press and facepull? Or does that not really matter?
Thank you, appreciate the response
>>31751965
Candito's 6 week program, then brosplit for a month, rinse and repeat.
>>31765705
>>31765705
Except it's not. I've got pretty built shoulders. They're actually one of my best assets. I know the difference between a strict press and a push press
>>31764288
>>31764590
So is >>31761623 a good or bad routine? ;-;
Day A
Bench press 3x5
OHP 3x5
Decline Bench 3x10
Lying Tricep Extension 3x10
Front Raise/Lateral raise 3x8-10
Day B
Pull up 3x8-10
DB Row 3x8-10
Deadlift 1X5
BB curls 3x10-12
Day C
Squats 3x5
SLDL 3x12
Calf raise 3x15
Leg extension 3x15
Misc
2 sets of 2 core exercises every other workout
ABCABCx or ABCxABCx
>>31761623
Awful, quite possibly the shittiest routine in existence.
>>31751965
Cutting routine. Can't recover from SS on ~1300kCal/day.
AxxBxx
A
Bench 3x5
Squat 3x5
Chinups 3x10
B
OHP 3x5
DL 1x5
Chinups 3x10
+acc 3x12-15
Dips - almost every workout
DB rows - often
Shrugs - pretty often
Lat raises - not very often
Gonna add ab wheel and planks.
>>31767471
Apparently, the seasoned bodybuilding veterans have some secret science that yields "brosplits" in-effective, but they never say how.
At least in nattys, 72 hours is the optimal recovery time. Working the same muscle group everyday may yield faster short-term gains, but as far as I understand muscle hypertrophy, it's counter-intuitive long-term .
can i do pendlays right after deadlifts
Custom SS soon looking for gym that works, maybe homegym
>>31767951
1300 is way too low
Not enough frequency/volume
I don't think you should be making your own routine
>>31768137
Depends if you lower back is up to it and if it fits your routine (in terms of volume and total lower back stress)
Routine is inspired by Candito and some push-pull-legs. Also play football and that comes first, so I have to plan carefully when to do heavy squats and diddly.
Push
Bench 4 sets of heavy triples
Incline db press 3x6-8
Dumbbell press 3x6-8
Facepulls 4x10
Pull
Weight pull ups 3x6
dumbbell row 3x6-8
close grip pull up 3x6-8
Cable row 3x10
Might do some t-bar rows sometimes
Legs A (I do this when I have no practice or no games in weekend
Squats 4x4-6
Power cleans 3x3
Deadlift 4x4-6
Paused squats 3x6
Legs B (I do this after practice)
Paused squats 3x5
Legs C (I do this if i had a game during the weekend
Paused squats 4x5
Power cleans 3x3
Paused deadlift 4x5
Fuck doing arms
>>31751965
SS+GOMAD literally
so no OHP and bench press on the same day?
AAAAAxx
A.
Bench press (3x5)
Incline bench press (3x18)
Overhead Press (3x10)
Lateral raise (3x12)
Squats (3x5)
Front squats (3x8)
Kettlebell swing (3x10)
Leg curl (3x15)
Calf raise (3xF)
Good mornings (3x10)
Chin ups (3x8)
Chin-up hold (3x1min)
Upright row (3x8)
Powercleans(5x3)
Deadlift (1x5)
Sit ups (3xF)
X.
Rest
Is this good for beginners? Can linear progression be made on it?
Srsly
>>31764622
>>31764670
>>31764681
>>31764698
>>31764734
>>31764753
>>31764771
>>31764794
>>31764841
What the fuck was wrong with this guy?
Nobody sane would do this
>>31768870
You have no business making your own routine
There seems be no logic in this routine, at all
There are plenty of proven beginner programs available for you to choose from
>>31768867
pls be trole
>>31768628
If you have no interest in progressing your weight or performing optimally on whichever you do 2nd, then it is fine
>>31768628
Do whatever the fuck you want.
I personally find it stupid because you'll usually be too tired to go hard on whichever one of the two you end up doing last.
Monday:
Feel bad
Roll around in bed and feel bad
Go on fit and try and figure out how people have the motivation to do stuff while feeling bad
Tuesday:
Feel bad
Roll around in bed and feel bad
Go on fit and try and figure out how people have the motivation to do stuff while feeling bad
And so on
Haelp
>>31768936
I actually got the routine from here
http://www.bodybuilding.com/fun/top-3-muscle-building-routines-max-muscle-gains.htm
I did change the set and rep numbers though.
>>31769078
>bodybuilding.com/fun
>bodybuilding.com
>>31768254
>1300 is way too low
PSMF
>Not enough frequency/volume
Greyskull LP, SS have less volume.
>I don't think you should be making your own routine
It's basically Greyskull LP. Don't know if you've read what I wrote. Dips and DB rows are added almost every workout.
>>31769186
>le greentext
What is wrong with bdoybuilding.com
A:
Squats (3x8, 5x5, optional 3x5)
OHP 3x8, 5x5
(Optional) Leg Press (5x5)
Calf raise (5x8)
Tricep Cables/Skullcrushers (Odd sets)
Barbell/Preacher curls (Odd sets)
B:
Bench Press (3x8, 5x5, 3x5)
Deadlift (3x8, 5x5, 3x5)
Barbell rows (3x8, 5x5)
Dumbell Shrugs (3-5xfailure)
Chin-ups (5x5)
(Optional) Dips (5x5)
Will also ocassionally throw in face-pulls, cable/dumbell flyes or some other accessories if I have the energy for it. I hate doing arms more than anything else on this Earth, compounds have ruined being a curlbro for me
ABABAxx for the next 3 weeks, usually just 3 A and 2 B a week wherever I can make it fit
>>31751965
Tuesday:
"Crossfit" club at school - ie cardio + bodyweight excercises like pressups and sit ups, squats, lunges, etc
Wednesday
Go to gym, do some cardio
Vertical jumps
Clean and jerk as from light to as heavy as possible till I caint lif no mo
Overhead squats
Same with snatch, deadlift, front and back squat, bench and overhead press
Leg press 100-200kg in 10kg increments, as many as possible at 200kg (full stack)
Some bodybuilding using dumbells - chest press/flyes, bicep curls, lateral/front raises, some chinups
Farmers walks
Thursday
Swimming 40 lengths
Saturday
(Full, ie as deep as possible) cleans, front squats, both as heavy as possible
Bench
Overhead press
Snatch
Light swimming for recovery
I don't really have a routine, I just walk into the gym and do whatever I feel like tbh, the above is on a good week
>>31769272
You have a lot of room for fucking around on your routine. I advice not to do that.
I have four or five things on my routine that I do regardless of anything because having so many "optional" parts on your routine is the best way not to make progress.
>>31767809
Pls respond
>>31770090
Do not bench press and OHP on the same day. Especially right after each other. Your triceps and deltoids can't handle it and you will stall.
Decline bench is stupid. Does nothing except snap shit up.
Tricep extensions will probably mess with bench and OHP progression, especially if they're ALL ON THE SAME DAY.
Do deadlifts first, and rows on a different day
This is the worse split I've ever seen. What are you trying to Accomplish?
Hit a split that works. I would recommend PHUL.
>>31770342
PHUL has OHP and bench and skullcrushers on the same day too m8. Power and hypertrophy are my goals.
>>31770517
only on hypertrophy days. You won't gain strength with your routine.
>>31765019
No. See >>31757090
>>31770576
Nope....
Set of 4,
Get at least 8 reps, if not deload
Get 12 reps, then up the weight
No more than 1:30 rest
--Chest and Back--
Dumbbell press (ea)50
Seated wide bar row 120 lbs (90 bb)
Incline dumbbell press(ea) 40
Dumbbell fly(ea) 25
Back extension with plate 45
--Biceps/Triceps--
Ez bar preacher curl: 20lbs ea side
(Curl machine 70)
Triceps extension: 50+5lb weight
Standing one handed curl: 30
Facebreakers w/ez bar (tot): 15
(Flat bar 45)
Seated dumbbell curl: 22.5
Standing tricep overheads: 50
--Shoulders:--
Overhead press: 35
Delt fly : 70
Front raises cable: 20 kg
Upright Cable Row : 50+5 lb
Reverse Machine Fly's: 100
--Legs:--
Leg press 245
Squat helper: 2x45 ea
Good Girl: 230
Bad Girl: 130
Laying Leg curl:85
Leg extension: 130
Calf raises: 150
Abs:
Ab contraction machine: 125
Is this a good mass building routine, /fit/? My moms( who's a personal trainer) coworker designed it for me, and he's big.
>>31770811
It's an absolutely terrific routine, combined with 500 week test and 30mg Ed Dbol
>>31770863
What do you mean? Is it only good if its with steroid s?
Pic related
I don't like bent over row though. I feel weird and self conscious about them. I never felt pain on my lower back but still.
Is there a good substitute for them? Maybe with dumbbells.
Also, what should I feel when I'm doing stuff legged deadlifts? I'm not sure if I'm doing them correctly.
This is the aesthetics routine suggested by bb.com.
In September I'll probably try to bulk.
>>31771135
Pull ups, and that is a shit routine m8 what the fuck?
>>31771188
It's meant for beginners.
If you know a better one please share.
I'm not interested in bulking atm though.
>>31771265
What are the rep ranges? What days do you do the exercises? Have you done absolutely zero research at all except for this routine?
>>31771293
3days week
I'll leave a link
http://forum.bodybuilding.com/showthread.php?t=4195843
I saw other routine like ss and all but my goal is only to lower bf (abs and toning up). After summer I was planning on maybe doing SS
https://docs.google.com/document/d/1P1w8zRyjHkQVp4nqw416HdwmcOot25RMJqOqTSA9C9A/edit?usp=sharing
Please rate/review
>>31752678
post pics, how has this turned out for you?
transitioning to hypertrophy after a year of SS left me a bit of a T-rex
>>31764597
solid
>>31764234
why do your weeks have six days, do you live on venus?
Need some feedback on this modified SL
A
Squats: 5X5
Bench Press: 5X5
Barbell Rows: 5X5
Close Grip Dumbell Press(for triceps): 3x8
Plank 3x1min
==========================
B
Squats: 5X5
Deadlifts: 1X5
Overhead press: 5X5
Dumbbell Curls:3x8
Plank 3x1min
Pull ups: 2-3x8 if possible
=====================
A
Squats: 5X5
Bench Press: 5X5
Barbell Row: 5X5
Close Grip Dumbell Press: 3x8
Plank:3x1min
AxBxAxx BxAxBxx
Day: A
OHP 5x3
Bent ova Rows 5x3
Deadlifts 5x1
Chin-ups 5x3
Lateral Raises 8-10x3
DB Lat Pulls 8x3
Face Pulls 8x3
Day: B
Squats 5x5
Power Cleans 5x2
Bench 5x3
Dips 8x3
Cable Cross Ovas 8x3
Ez-bar decline Skull Crushers 8x3
Decline DB bench 8x3
Shrugs 8x3 smith machine
Calf Raises 8x3 smith machine
Day: C
Incline Hammer Curls 8x3
DB Standing Up right rows 8x3
Concentration Curls 8x3
DB Shrugs 8x3
Preacher Curls 8x3
Some cardio to keep stamina decent.
Steam Room.
Plz any and all help is appreciated.
>>31765285
You are going to destroy your shoulders. Dude you are working your shoulder girdle 5x a week. Forget your CNS you are just going to wreck your rotator cuff.
my squat won't get stronger so im squattin thrice niggas
>>31760588
i forgot i usually do db bench but no incline and dips sometimes for finisher
>>31760269
pls respnd
ABXABXX
A:
Barbell Klinefelter 3x10
Barbell front Klinefelter 2x10
Dumbell lateral Klinefelter 2x10
Overhead Klinefelter 3x5
B:
Deadlift 1x5
Squat 3x5
Calf raise 3xMAX
Hanging leg raise 3xMAX
I want to train legs as few times as possible, but right now 3* a week is as low as I can get it.
What can I do to fill one of the gaps too?
>>31777460
Close grip bench press or Dumbbell incline bench
>>31768973
Just start lifting
>>31770926
Yes. You have no reason to be doing 5 say, shoulder exercises if you're natural. If you want to do a split, do either an upper/lower split or a PPL split, and do 1-2 exercises per muscle group.
>>31777503
This is a good idea. Thanks.
But do you know what the rep range should be for dumbbell incline bench Press?
4 day split
Was out of the gym for 3 years and trying to get strength back now, doing 4x8 for 8 weeks till I get back in the swing. 10 mins cardio pre and post
1:squat
Calf raises
Lunges
2:bench
Dips
Flys
3:deadlifts
Lat pd
Rows
4: ohp
Seated shoulder press
Upright rows
A
Squat 3v5
Bench 3v5
Dumbell Rows 3v5
B
Deadlift/Squat 3v5 (changing so i deadlift once a week and squat twice a week)
Overhead press 3v5
Pullups/lateral pulldowns 3v5
Optional - dips
Would love some feedback, am new
>>31777683
Terrible.
Don't deadlift once a week, especially as a newbie.
Dreads are goat.
Don't deadlift on OHP days. Too much work on your lower back.
Do pull-ups instead of lateral pull downs. Pull-ups are the greatest lat exercise there is.
Do dips on bench day. And don't make them optional. DO THEM.
>>31777768
Thanks for the input. Why dips on bench day? Pecs are already worked out, this way it's more spread out.
>>31777826
You will fatigue your chest before you bench again, and eventually it will affect performance.
You need 72hours rest for your chest to repair and grow.
>>31777863
Dips are mostly triceps by the way. You train triceps with OHP and don't need two tricep exercises tiring you out before bench press, which also uses triceps.
>>31777863
So I should hit lowerbody 3 times a week, deadlifting and squatting twice a week.
Whilst only hitting chest 1.5times a week?
>>31777912
>am new
It's starting to show.
Let's take a moment to compare the size of your quads and the size of your triceps, deltoid and chest.
Even if you put those 3 muscle groups together, they will still be smaller then your quads.
Anyway, I don't agree with squatting 3* a week, only at the early stages.
Deadlifts target more then just legs. (Google muscles worked on deadlifts)
Anyhow, putting dips on your OHP day wouldn't mean you're working any more, it will instead just mess with recovery.
>>31777946
This
critique plz
A:
5x5 flat bench
5x5 OHP
3x8 decline crunch
3x8 pull ups
3xF dips
3x8 flys
3x8 curls
B:
5x5 squat
1x5 deadlift
5x10 dumbell shrugs
3x8 twisting floor crunch
ABxAB
am i full retard?
>>31778706
Goals?
>>31778748
I'm like the definition of skinnyfat, 6' 1'', 170lbs, prolly 15-20% bodyfat.
something like this anon would be goal body.
>>31778890
Then don't do this routine.
Do SS or SL with dips, chin-ups, pull-ups, pendlay rows instead of bent over rows or cleans.
Day 1: arms/bench
Bench light 3x8
Bb curls 3x12
French press 3x12
Db curls 3x12 super set
Tries pull downs 3x12 super set
Deadlift 1x5
Day 2: back /ohp
Light OHP 3x8
DB rows 3x12
Lat pull downs 3x12 super set
T-bar Rows 3x5
Day 3: chest
Bench heavy 3x5
Db press 3x8-12
Cable crossover flies 3x12 super set
Dips 3x8
Day4 legs
Squats 3x5-8
Leg press 3x12
Hamstring curls 3x12
Trap bar DL 3x8
Day 5 shoulders
Ohp heavy 3x5
Shrugs 3xF
Seated db military press 3x12 super set
Db lateral raise 3x12
>>31779062
don't listen to this fat faggot
this kind of parroting is why 95% of /fit/ looks like shit
if you want that body run 500mg test e 700mg tren a and do a bodybuilding routine with high volume & frequency
>>31779174
>I've always wanted 34" quads while squatting 12kg.
Is PHUL a good routine?
http://www.muscleandstrength.com/workouts/phul-workout
Thinking about starting it. Been doing SL for like 6 months.
>>31779487
It's alright.
>>31779622
ok...
what do you think about that routine?
mon: fbw
tue: legs
thu: push
fri: pull
>>31751965
AxBxAxx
BxAxBxx
A
Squat 3x5
Bench Press 3x5
Pendlay row 3x5
Dips 3xF
Alternating Bicep Curl 3x12
B
Squat 3x5
OHP 3x5
Deadlift 1x5
Close Grip Bench Press 3x12
Chin ups/Pull ups 3xF
Is the volume good or can i add lateral raises and face pulls without having too much volume? will this routine prevent muscle imbalances?
>>31780973
And should i remove squats on B? My strength levels are intermediate (using strength standards)
>>31780973
Swap Deadlifts with rows.
Why close grip bench? It may effect progress with bench press and dips as you're not giving your triceps enough rest. Bench, overhead press, dips all use triceps.
>>31780990
All in all your routine is just SL with a few conflicting accessories.
If you want aesthetics and strength hop on canditos strength and hypertrophy program, or PHUL. Both tried and tested.
>>31781029
i added cgbp to up my benching frequency (bench is lagging behind), i do cgbp to add some extra arm work. So how would you program to up the bench frequency? cgbp instead of dips on A? or another bench variant?
Monday &Thursday
Bent over Barbell Rows
One Arm Dumbbell Rows
Bent over Two Arm Row Long Bar
Barbell Deadlift
Seated Goodmornings
Wide Grip Lat Pulldown
Straight Arm Pulldown
Leverage Iso Row
Bradford/Rocky Press
Alt Deltoid Raise
Military Press
Barbell curl
Reverse Barbell curl
Alt. Hammer curl
Barbell shrug
Upright Cable row
All 3×8
Current weight: 165
Height:5'8
Please help. Been working out for year, barely any gains. I do the most i can on each exercise.
When should I transition into Greyskull LP?
Novice, Intermediate lifts?
Also is chinups a progression for pullups?
Really wanna do military pullups but too weak atm.
>>31781191
Tuesday & Friday
Leg Press
Barbell Full Squat
Leg extentions
Power Clean
Leg Curl
Barbell Bench Press
Butterflies
Dumbbell Bench Press
Cable Kickback
Glute kickback
Calf Press
Calf raises
Barbell seated calf raise
Cable one arm Tricep ext.
Tricep Pushdown
Decline Ez Bar tricep ext.
Palms down wrist curl with barbell
Palms up wrist curl with barbell
3×8 on each
>>31781162
There is only ome way you can let your bench catchup without messing up progression:
Wait for all your other lifts to plateau and continue upping bench.
Obviously you don't want to do that so here is what I'd say is dangerous territory, but hell you can try it:
Bench 2* a week every week
Do dumbbell bench press
Do weighted push-ups
Ultimately you can stop progressing on all your other lifts and wait for your bench to catch up via linear progression.
>>31751965
Monday: Low Bar Back Squats+ Bench
Tuesday: DL + Hypertrophy training
Thursday: CGBP + High Bar Back Squats
Friday: Sumo DL + Hypertrophy Training
Saturday: C&P and weak points
Monday:
Low Bar Back Squats - Work up to an AMRAP then drop 10% and do 5x3 paused
Bench - Work up to an AMRAP then drop 10% and do 5x3 paused
Front squats 3x6-8
Incline Bench 3x6-8/pyramid sets
Weighted dips
Bulgarian split squats
Cable Flies
Triceps: LTE, Cable rope/straight bar extensions
Tuesday:
Paused DL Matt Kroc's cycle
RDL-Work up to an AMRAP set
Barbell rows 4-5x8-12
Weighted Chinups
Machine rows
Seated cable rows
Back extensions
Biceps: Straight bar curls, cable curls, hammer curls, reverse curls, penis curls
Thursday:
CGBP - Work up to an AMRAP set then drop 10% and do 5x3 paused
High Bar Back Squats - Work up to an AMRAP then drop 10% and do 5x3 Paused
Weighted Dips
Front squats
Tricep cable work
Leg Press
Friday:
Sumo DL - Work up to an AMRAP then drop 10% and do 3x3
Barbell rows 4-5x8-12
Weighted Chinups
Machine rows
Seated cable rows
Back extensions
Saturday:
Clean & Press 5x3
Lateral Raises
Rear delt work
Arm work (Biceps and triceps supersets)
AMRAP: Start with around 70-75% of 1RM and add 2.5-5kg every week
Is this too much volume for bi/tri day?
>>31783412
Ignore the pull ups.
Hey /fit/, just wondering if the Greyskull LP would yield more favourable results than my brother's routine:
-Monday-
6x5 DL
6x5 OHP
6x5 Pull-Ups
5x10 DB Bench Press
5x10 DB Lateral Raise
5x10 Face Pulls
-Tuesday-
5x10 Squat
5x10 Pendlay Row
5x10 DB Bench Press
5x10 Dips
5x10 Triceps Pushdown
5x10 Face Pulls
-Wednesday-
OFF
-Thursday-
6x5 DL
5x10 DB OHP
5x10 Chin Ups
5x10 DB Bench Press
5x10 DB Lateral Raise
5x10 Face Pulls
-Friday-
6x5 Squat
6x5 Pendlay Row
6x5 Bench Press
5x10 Dips
5x10 Triceps Pushdown
5x10 Face Pulls
Starting tomorrow (live in Britbongland) and while I've heard good things about GSLP, my brother (who's getting pretty j00cy to be fair) insists his is a good routine even though it seems really odd. Want to start my /fit/ quest on the right footing, brahs - would appreciate any help
I do reverse pyramid axbxc for 3 sets going to failure
a: DL,BoR,Chinups
b:benchpress,closegrib bench press, dips
c:squats,ohp,shrugs
This as well as DL and squats every day
Been doing this for a couple of months now, how is it
>>31783524
Also abs added onto this
Russin twist 2x10
Ab wheel 2x10
Bottoms up 2x10
Crunches 2x10
Twists 2x20
Side planks 2x10
Half crunches 2x10
>>31771808
I've only been doing it for a week. It is draining so far, but I'm going through a bad breakup and need the physical torture to keep my mind from going full emo. I was bored shitless with SL anyway.
I followed a template on ExRx (a PPL template and then a total body template) but threw in some extra triceps and hamstrings stuff because they are underdeveloped for me. I heard a total body workout is good for fat loss for some reason, so that's why it's tacked on.
I don't really know what I'm doing. I'm surprised you're not supposed to bench and OHP on the same day so we'll see how that goes.
Also I superset with ab work when able. My gym is too unpredictable to include it in the routine though. I also do a lot of cardio.
I don't really care much about getting stronger or bigger. I just like feeling beaten up afterwards and this is doing a fine job of that so far.
Thoughts?
>>31783448
If you're just starting off it's probably best to go with a tried and tested program. I would recommend Stronglifts 5x5 as it's very easy for beginners to implement properly.
But what I can't emphasise enough is that DIET IS THE MOST IMPORTANT FACTOR.
Monday:Push-Heavy
3x5 Squat
3x5 Bench
3x5 Standing Press
3x5 Dips
Tuesday:Pull-Heavy
1x5 Deadlift
3x5 BB Row
3x5 Weighted Chins/Pullups
3x5 BB Curls
Wednesday:Off
Thursday:Push-Volume
3x10 Squat
3x10 Incline DB Press
3x10 Seated DB Press
3x10 CGBP
Friday:Pull-Volume
3x10 SLDL
3x10 One Arm DB Row
3x10 Chins/Pullups
3x10 BB Curls
Saturday:Off
Sunday:Repeat
anything i should add?
Is this Good?
I still have a lot to learn about programming, but how does this look?
A:
Bench press (3*5)
Weighted chin-ups / Pendlay row alt. (3*5)
Deadlifts (1*5)
Ab-rollouts (3*5)
B:
Overhead press (3*5)
Weighted pull-ups / Pendlay row alt. (3*5)
Squats (3*5)
Ab-rollouts (3*5)
AxBxAxx BxAxBxx
Rules:
Final set is AMRAP.
If you fail to do 5 reps during the final set, deload by %10.
Would you do it?
ABXABXABX...etc
A-Bench 5x5
Squat 5x5
OHP 5x5
Dips 3x8
Single-leg Leg Press 3x8
Arnold Press 3x8
Overhead Triceps Extension with EZ bar 3x12
B-Weighted Pullups 5x5
Deadlifts 3x5,2x3
DB Rows 5x5
Standing Leg Curl 3x8
Two-handed seated cable row 3x8
Machine Curl 3xF
X- Cardio, usually sprints, agility ladder and 5k run.
>>31787880
Terrible
>>31787002
by a roider for a roider. ss -> tm -> periodization
>>31787938
Thanks for the useful criticism, I can rectify the problem easy now that I know that.
>>31787825
You got it all wrong!!
Monday: Squats 3 x 5
Tuesday: Squats 3 x 5
Wednesday: Squats 3 x 5
Thursday: Squats 3 x 5
Friday: Squats 3 x 5
Saturday: Squats 3 x 5
Sunday: Squats 3 x 5
>>31787977
Whoops my bad, thanks for the routine. I'll start tomorrow!
What do you guys think about coolcicada's p/p/l? (http://forum.bodybuilding.com/showthread.php?t=149807833)
Is this what I am supposed to do after hitting 4/3/2/1? I'm fucking done with squatting 3 times a week now that I hit 315.
>>31787967
I was half joking. If you're sererious about your routine I am willing to politely, yet thoroughly discuss the weaknesses of your programming.
My program: 5/3/1
Monday:
OHP - 5/3/1 (based on week)
OHP - 5 x 10
Lat pulldown - 5 x 10
Bicep Curls - 3 x 10
Tuesday:
Deadlift - 5/3/1
Deadlift - 5 x 10
Hanging leg raises 5 x 10
Thursday:
Bench press - 5/3/1
Bench press - 5 x 10
Bent over row - 5 x 10
Close Grip bench 3 x 10
Friday:
Squat - 5/3/1
Squat - 5 x 10
Straight leg diddlylift - 5 x 10
Cardio at end of every training session: Interval on bike - 30s sprint - 60s rest rate for 10 sets.
Walk @ high pace 12 miles a week minimum.
I'm doing the rich piana hypertrophy routine,
for example on arm day
hammer curls(alternating) 5x20
hammer curls(simultaneously) 3x20
OHP 7x20
tricep extension 7x20
DB curls(alternate) 5x20
DB curls(simultaneous) 3x20
lateral raise 3x16
front raises 3x16
30 secs of rest in between
I'm on roids though, this routine would be shit for natties.
My P/P/L:
Push -
Flat barbell bench press: 3*5
Standing barbell overhead press: 3*5
Incline dumbbell bench press: 3*8-12
Cable flies: 3*8-12
Klokov press: 3*8-12
Cable lateral raises: 3*8-12
French press: 3*8-12
Cable tricep pushdowns: 3*8-12
Pull -
Deadlift: 1*5
Pendlay row: 3*5
Weighted pullups: 3*8-12
Yates row: 3*8-12
Face pulls: 3*10-15
Barbell curls: 3*8-12
Alternating cable hammer curls: 3*8-12
Preacher barbell forearm curls: 3*10-15
Legs -
Low bar squat: 3*5
Front squat: 3*6-8
Straight leg deadlift: 3*8-12
Standing barbell calf raises: 3*10-15
Ab wheel rollouts: 3*F
P/P/L/P/P/L/Rest
Any tweaks?
>>31788092
Well, uh, good luck?
Monday: kickboxing
Tuesday: swimming, light jogging
Wednesday: gymnastics
Thursdays: skateboarding
Friday: recreational soccer
Saturday: curls 3x12, calf raises 3x20
Sunday: rest day
ABCABCx
A: Back/Bi
All exercises come with a dropset after last set
Close grip lat pulldowns 3x10
Bicep db curls 3x10
Horizontal cable pulls 3x10
BB rows 3x10
Hammer curls 3x10
B: Chest/Tri
Flat bench 3x8
Tricep pushdown 3x10
Decline bench 3x10
Tricep pulldown 3x10
DB incline press 3x10
C: Legs/Shoulders
Squats 3x8
Calf raises 3xF
OHP 3x8
Lateral raises 3x10
Front raises 3x10
Leg extensions 3x10
pls help, I'm progressing everywhere except for chest
>>31788158
why not switch to 8x3 on flat bench, drop the extra shit for a couple months and get your actual strength up?
