Routine Rate Thread
Couldn't see one in the catalog, so lets get this started. How does pic related look for strength and aesthetics? Also I usually do deads and squats on different days, will i have to deload deadlift weight?
>>35094789
Candito's is the biggest meme program ever. What are your stats?
My routine: every other day. (3-4days/week)
3x8 squat
3x8 DL 240lbs
3x8 incline bench
3x8 incline chest flies 50lb DBs
planks to failure
six inch leg raises to failure
5'8" jack of all manlets
145lbs
What do you guys think?
>>35094819
180cm, 80kg (176lbs)
lifting for 5 months
squat 115 (253)x5
dl 150 (330)x5
bench 85 (187)x5
Didnt realise this was candito's program, got it off /fit/ a few months back
>>35094847
Are you trying to do a full body routine? Is that what you meant here?
>>35094789
How good does this routine look for a cut family?
>>35094847
>3x8 DL
>>35094915
>>35094847
It is full body but I wanted thoughts on the this routine specifically. Things to take out/add?
>>35094942
>>35094847
I sometimes will do 1x6 for the DL only becuase of the squats but I try to workup to 3x8 on DL before moving up weights.
>>35095025
Deadlifting for more than 6 reps in a set is stupid. If you're pulling any decently heavy weight the strain on your central nervous system is too great and leads to rapid form breakdown.
>>35095140
>>35094847
Good to know, this is why I posted. Any more advice you have for my routine?
>>35094789
>Routine Rate Thread
ABABABx
>A
Squat Variant
Bench Press Variant
Row Variant
Abs/Tris/Chest
>B
Front Squat Variant
Press Variant
Deadlift Variant
Bi's/Rear Delts
Every day, on major movements, work up to either a daily maximum (around 90-95%), then back off and do some volume sets until tired or bored.
Repeat until strong.
Thoughts?
>>35094819
>Candito's is the biggest meme
Saying something is a meme makes you sound like an insecure, 135 lb nerd.
Stop that shit.
Bored at work so I wrote my routine up.
Its based off of cool cicadas PPL a personal trainer and some bro advice (that said fuck the trainer) from the gym
>>35095211
Split it into two different days, you're not getting enough shoulder, back or arm work. Something that worked for me was:
A:
Squat
Bench
Rows
Tricep Extensions
B:
Deadlift
OHP
Pull ups
Curls
with cardio (optional) and abs 2x a week on off days. You would do AxBxAxBx etc
>>35095221
>squatting 6 days in a row without rest
Either baby weight or roids
>>35095260
>squatting 6 days in a row without rest
>Either baby weight or roids
You don't have to go as heavy as you can every day.
Not roids.
550 squat max.
>>35095229
If I wanted to see something insecure I'd just ask you to post a picture of yourself and tell me your one rep maxes.
>>35095252
>>35094847
Thanks man! But doesn't this mean I am only doing squat, bench, DL twice a week? Is this really enough? I mean this routine looks easier than my current routine. Will I still make gains?
>>35095229
You got the numbers mixed up
>315lb nerd
>>35095282
>work up to either a daily maximum (around 90-95%), then back off and do some volume sets
>>35095294
Here's your (You)
>>35095299
You only do everything other than squat 1.5 times a week in routines like SS and SL, you'll be fine. You can add in extra accessories if you feel like it.
>>35095294
Ebin XD
>>35094789
>>35094912
For real though anyone got anything to say about this routine?
>>35095245
been doing something VERY similar to this right now ABCxABC
Good gains and DOMS coming back, can't complain desu
>>35095349
What do you do different?
>>35095344
Well over half of it isnt filled out, but it is a proven workout posted often
>>35095313
Programming should be flexible.
On days that I don't feel well, I just take it easier and my 'daily maximum' might only end up being 75% (doesn't happen often).
Takes some self control, but it's a fun way to train.
>>35095294
>If I wanted to see something insecure I'd just ask you to post a picture of yourself and tell me your one rep maxes.
Nice meme. Lifts are 550/365/600
>>35094942
That's not PHUL. This is PHUL: https://www.muscleandstrength.com/workouts/phul-workout
However, PHUL is shit-tier.
The routine in your pic, a UL split, is actually fine - if you've done a novice routine like SS before.
However, I do have some criticisms to your pic. Before getting into the details, I'll just sum up that if you're training to develop your strength, do Texas Method instead. You will not be able to keep progressing at the rate this UL routine implies you should, unless you're a beginner. In that case, stick to novice routines instead.
This split is decent for someone who is focusing more on developing their aesthetics, and won't mind a slower strength progression. That's the trade-off of doing a hybrid routine.
Now, on to what matters:
First off, you shouldn't bother doing 8-10 reps of bench or OHP or squats. What is even the point? It won't increase your hypertrophy in any way. All it's going to do is cause you to develop bad form from doing high reps, and that can end up creeping into your low rep sets, tampering your progression.
Stick to the 4-6 rep range for the main lifts. If you wanna increase the volume for them, do 5 sets instead of 3.
I have a small "rule-of-thumb" for intermediate routines:
Main lifts: 4-6 reps, 5/3/1 reps schemes
Ancillary stuff: 8-10 reps
Assistance dumbbell/cable stuff: 10-12 reps
Oly lifts work differently, of course.
Example of main and ancillary lifts: (this of course depends on your goals, so take this as just an example)
Main:
Back Squat, Deadlift, Bench, Press, Weighted Chinup
Ancillary:
Front Squat, SLDL, RDL, Inclined Bench, Bent-over Rows
Choose what exercises will be done at which rep range and stick with it.
Next, (character limit...)
>>35095245
Pretty much swapping dumbbell tricep extensions for flat bar cable pushdowns.
Barbell rows.
Throwing in facepulls on pull days for shoulder health, and more ab work because i feel i'm lacking there
>>35095245
nice
though i would move shrugs to pull (since deads and heavy rowing hit traps hard)
also, upright row tends to put your rotators in a difficult pulling position, and because it's very small muscle, it's easy for this to result in overuse injury and damage to rc tendons
(and upright row is a side delt exercise, wtf is it doing on pull day when you already trained side delts on push)
you're beter off replacing them with some rear delt isolation (rear delt rows, or flys, etc.)
>>35095434
I want to add more abs but have no idea what to add
>>35095464
weighted sit ups
hanging leg raises
>>35095424
hey trappy, did you gave up on shilling that meme-routine?
(noods pls)
>>35094942
>>35095424
Next, your pic isn't clear about how many sets you should do.
It basically tells you "do whatever you want". Routines that have that are usually written by intermediate lifters. If you're gonna follow a routine written by another intermediate lifter, then you're much better off making your own. Intermediate lifters do not have enough knowledge or experience to write a routine that will be useful to anyone else besides them.
Don't get me wrong, I'm not shitting at people who write their own routines. I'm all for that. What I mean is that when you don't have much experience, you shouldn't write a routine for OTHER people. This is due to small things that I could get into further detail in another post, if you care enough to read another wall of text.
Now, that's not me saying the routine in your pic is bad. It just needs to be made into a proper program, instead of being just a table of exercise selection that tells you to do whatever.
You can make it into a program for yourself, though, so no need to worry. Here are a few tips:
For days where you will attempt increases in weight, keep the sets to 3*.
For days where you will do higher volume, without trying PRs, you can up the number of sets to 5, but don't change the rep scheme for each exercise.
Do not have only one "OHP/Bench strength" day per week. That's not useful unless you're an advanced lifter, as it will make progression a lot slower. Work on them at least once per week.
Be strict and specific with your program. No "today I feel like doing 2 sets" shit. Write it down, "x amount of sets today, no less." This is because you got to get in the gym knowing what you're gonna do and how many times you're gonna do. If you leave to decide at the time, you will end up just doing whatever.
Change the focus of the lower days. Have one of them start with the squats, and the other start with the deadlift. Just like you would with the bench and press days.
*for DL I recommend 2x5 and 1x3 worksets
>>35094789
5, 10, 15, 25 weight curls (10kgs)
5, 10, 15 sit ups
5x10 push ups
4x10 squats
4x5 chin ups
with 15 seconds between each rep and 30 between the sets
then 2 minutes rest
10x3 reverse crunches
10x3 sit and twists (with 6 kgs)
8x3 scissors
8x3 leg raises
20x3 flutter kicks
20x3 heel touches
1 min between each set
then 20 supermen then a 60 second plank
every other day
6'1'' 63.0kgs (138.891lbs)
just trying to add some all around muscle and get stronger
>>35094942
>>35095424
>>35095628
And as a final piece of feedback (finally kek), there are a few other things you have to consider. I'll try to be brief:
If you're on a cut, too much volume will make it impossible to progress properly. Don't overtrain when you're undereating.
DLs will work your back a lot (some people seem to think they don't, for some weird reason). Having DLs and back exercises separate in consecutive days isn't really ideal, since the muscle groups can take up to 48h to completely recover. This is one of the reasons why I don't think UL routines are the absolute best for a hybrid routine. It's better for routines that don't focus on strength development, or straight up strength routines.
However, as I said, routines are a very personal thing. Take all of these things I've written as simple advise. In the end, you are the one who knows what will or not work for you - and perhaps most importantly, what will or will not be FUN for you.
Power Cleans 5x5
OHP 5x5
Squat 5x5
Pullups 3xF
Hamstring Curl 4x10
AxAxAxx
>>35095679
Any feed back on this?
>>35095679
If you want to get big run at least 4 miles five times a week, make sure to avoid fats and never eat more than 2200 calories a day.
We're all gonna make bro
>>35095458
Thanks i think ill change stuff around
>>35095788
Nah im not aiming to get big like bulk as fuck, just more aiming for fit and a good body with abs and some muscle so im not a little lanky fuck
>>35094789
pic related + lateral rise for shoulders and 2 oblique workouts
>>35095294
>>35095803
OK gotcha, what you need is 15 minutes of hip hop abs along with 3x5 dumbbell curls 3x a week.
Keep calories under 1200 and protein to 30g a day
>>35095921
Cheers ill get onto that
>>35095803
He's fucking with you dumbass
>>35095979
i know the cheers was sarcasm I'm not that dumb, thanks tho
monday: chest/tris
4 chest exercises (db bench, db flies, db incline bench, decline bench)
4 tri exercises (cable pushdowns, reverse cable pushdowns, rope pushdowns, ez bar reverse extensions)
wed: back/bis
4 back exercises (wide grip pullups, high rows (machine), lower back cable rows, lat pulldowns)
4 bi exercises (wide grip barbell curls, hammer curls, close grip barbell curls, preacher curls)
fri: shoulders
seated db press, lateral raises, standing OHP, rear delt dumbbell rows, upright rows, reverse fly, shrugs
sat: legs
leg press, leg extensions, reverse extensions, calf raises, squats
3 sets of 10 reps per exercise. cardio on "off days".
working for me, so far.
>>35095771
For what purpose?
>>35095679
>4x10 pushups
>with 15 seconds between each rep and 30 between the sets
It takes you two and a half minutes to do 10 push ups?
>>35094789
About to start this in a week. 8 months lifting, 6 months of which was SS.
Mon:
Squat 3x5
Bench 3x5
OHP 3x5
Tues:
Dead 1x5
Rows 3x5
Weighted pullups 3x5
Wed:
Bench 3x5
OHP 3x5
Calf/Tris
Thurs:
Rows 3x5
Weighted pullups 3x5
Abs/Bis
Friday:
Squat 3x5
Bench 3x5
OHP 3x5
Sat:
Dead 1x5
Rows 3x5
Weighted pullups 3x5
Sun: off
Thoughts? Criticisms? I found in the past two months that when benching 3x a week my bench shot up (no shit) so i thought why not do everything I care about 3x a week.
>>35096097
>5x10 push ups*
>15 seconds between each rep
10 push ups then 15 seconds then 10 more then 15 seconds etc
The 15 seconds is for rest, the 30 seconds its rest before the next exercise
>>35096033
Wow holy fuck goddam this routine is so fucking shitty. Fucking find a routine from someone who knows what the fuck the are doing instead of making some retarded shit like this.
Fuck your routine its trash.
>>35096246
I go hard on chest/back then do isolation stuff, it's working so far: my lats are good and my chest is fine as well, bis/tris have good definition and my shoulders are round.
is it perfect? of course not, but for now it's working. I used to do a 6 day PPL but I find the increased volume with a full rest day in between weight sessions has worked really well.
bros, i just got told my P P L split is shit, im thinking of switching to SL. But, i just can't believe im going to maximize gains by going to the gym for 45 min a day 3 days a week. should i throw some isolation workouts in there and add another day?
Daily:
>squat
Daily max, no grinding unless 1rm attempt. 2x1-3 @ 90% of daily max
>Bench
Daily max, no grinding unless 1rm attempt. 2x1-3 @ 90% of daily max
>upper back work
Pick an exercise and do a set or two
>shoulder prehab
A few sets of 10-20 between bench sets of band face pulls or band pull aparts
>ab/glute work
I some days do some glute bridges and some hanging leg raises
1-2 times per week I'll do deadlift singles and try to make something heavy move fast, I usually don't do upper back work, ab work, or glute work on these days.
A,B,C,x,A,B,C
A
Flat Bench 5x5
Arnolds 4x8
Dumbbell incline 5x5 with last to failure
French press 4x8
Dumbbell flies 4x8
B
Deadlift 5x5
Bent over rows 4x8
Bicep curls 4x8
Concentration curls 4x8
Pull ups 3xf
C
High bar Squats 5x5
Calf on leg press 4x12
Lunges 4x8
Seated leg curl 4x8
Shrugs 4x12
Abs and forearms switch daily
I also run the mile to the gym on non leg days
Rotate Push/Pull/Legs and throw in rest days whenever I need, alternate between A/B
Push day A:
Bench
Weighted Dips
Tricep extensions and flies for accessories
Push day B:
OHP
Push Presses
Incline DB bench and plate raises for accessories
Pull day A:
DB Rows
Cable rows
BB curls and Unweighted Chins for accessories
Pull day B:
Deadlift
Weighted Chins/Pullups
Lat pulldown and Pendlay/T-bar rows for accessories
Legs day A:
Back or Front Squats
Hamstring Curls or Lunges for accessories work
Been adding on light overhead squats at the end of this day with some success
Legs day B: (either focus on clean or snatch)
Clean/Snatch
Power/Hang/Box Clean/Snatch
SLDLs and Back Extensions often for accessories
Add in Jerks if Clean day, rotator cuff mobility if Snatch day
>>35096319
If you're a beginner a fully focused 3 days a week is all you need at first, how long have you been lifting?
>>35095140
>the strain on your central nervous system is too great
Wut.
And what's with that logic? That's true of ANY movement, depending on your completely arbitrary definition of "decently heavy weight".
You can either do more reps at a lighter weight, or fewer reps at a lower weight, for any movement.
Rate my routine you faggots
>Monday - HEAVY
> Squats 5 x 3
> Overhead Press 5 x 3
> Pullups 3 x 10
Wednesday - HEAVY TOO
> Bench Press 5 x 3
> Deadlift 1 x 3 (was Front Squat 5 x 3)
> GHB Situps 3 x 12
Friday - HEAVY FUCK YOUR GAY ASS
> Squats 5 x 3
> Overhead Press 5 x 3
> Pullups 3 x 10
i throw in some barbell back extensions on mondays and fridays, too
>>35096139
This seemed like it would be too much overlapped but I drew everything out and it seems solid, I just have a couple notes
I would take a rest day after the initial triplet of Mon/Tues/Wed and then do the triplet of what you have as your Thurs/Fri/Sat and then take a second rest day before beginning again, this will only shift you over one day each week as you rotate through but I think the extra rest may or may not be helpful, you'll find out soon after starting this new program
I also would have the first "triplet" of days focused on strength which seems to be your goal and the second "triplet" either going heavier for doubles/triples or going lighter for higher rep ranges focusing on speed just to introduce some variety, but that is my personal preference because I like to do a lot of "power" training in with my strength training
This is also useful if you choose not to add the extra rest day as the second triplet won't be just retreading too much of what you just did
>>35096081
Rugby training
I am going ABABABX. I do 8,4,3,2,1,4 with increasing weights. My friend started me on this routine, and we haven't had a chance to set my weights on B day. My primary goal is to build core body strength, stamina, and flexibility. Keep in mind, I am pretty fitness retarded, and this is recommended by my friend who is a gym rat. Let me know what i should do to tweak it!
A Day:
Mile Run
Bench:35, 40, 45, 50, 55, 40
Dumbell (3 different exercises): 25, 25, 30, 30, 35, 25
Low Row: 70, 70, 85, 85, 100, 70
Lats: 35, 35, 40, 40, 45, 35
Abs: 90, 90, 110, 110, 130, 90
Butterfly: 95, 100, 105, 110, 115, 100
30 shrimps
B day: (haven't set up B day yet)
2hrs of Jiu Jitsu
Biking - 10 minutes @ 10 incline 5 speed
Hip Add
Hip Abd
Flute
Seated Leg Press
Leg Ex
Leg Curl
30 shrimping
>>35096849
that should read Glute not flute.
>>35096759
Holy shit I got solid feedback.
Adding a second rest day and rotating through is a great fucking idea, I was worried 6 consecutive heavy days would be too much volume. As you said, only way to know for sure is to get on the routine for a couple weeks. So yeah. I was thinking about combining the paired days to do a MWF routine where I have push and pull, but idk how i would get through all that volume in one session. Again, just need to try it out for a bit and find out. Thanks bud.
>>35096926
No problem, no way you can know for sure how your body will handle it until you try it
I think you have a very solid foundation of a program, just shift it around until it works for you after trying it out
>>35096304
It's a perfectly good workout. Just because you're not an autist who SQUAT 4 LYF he thinks you have a shitty workout
>>35096992
let me tell you secret anon
you want get big
you squat big
don't be pussy come here say squat bad
you squat all time you want big
>>35094847
Honestly, do SS instead.
A:
Squat 3x5
Press 3x5
DL 1x5
B:
Squat 3x5
Bench 3x5
PC 5x3
Weighted Chinups 3x5
Add ancillary exercises for the abs and arms as you want.
>>35095679
Same as above, I recommend doing SS instead.
>>35096033
The exercise selection can be highly improved.
For monday:
Change db flys for cable crossovers. Safer for your shoulders, plus longer range of motion for the pecs.
Add in two shoulder exercises (press and lateral raises)
Do barbell bench press or close-grip bench press instead of decline. Decline is pretty useless, it just lowers the range of motion of the exercise.
For wednesday:
Do closegrip pullups instead of widegrip. It works your lats a lot more, which means it will build a wider back for you.
For friday:
Remove upright rows. It's a useless exercise and it's terrible for your shoulders.
Add in a few triceps and chest exercises. Like bench and skullcrushers.
For saturday:
Remove leg extensions, they are terrible for your knees. Do front squats instead.
Not really a fan of this type of split, as it only hits certain muscle groups once per week (your back and biceps, and your legs).
I think a PPL+Fullbody or a Upper-lower routine is a much better option, as it will hit your muscle groups twice per week.
>>35096139
I've adapted your program using the texas method, but adding more days and doing a split.
Monday (legs+pull volume day):
Squat 5x5 (90% of saturday)
Row 5x5 (90% of saturday)
Deadlift 3x5 (90% of saturday)
Tuesday (push volume day):
Bench 3x5 (90% of friday)
Press 3x5 (90% of friday)
Bench 2x5 (80%-90% of friday)
Press 2x5 (80%-90% of friday)
Calf/triceps accessories
Wednesday (legs+pull light day)
Squat 2x5 (80-90% of saturday)
Weighted pullups 3x5
DL 1x3 (80%-90% of saturday)
Friday (push PR day):
Bench 1x5 (PR)
OHP 1x5 (PR)
Calf/triceps accessories
Saturday (legs+pull PR day):
Squat 1x5 (PR)
DL 1x5 (PR)
Row 1x5 (PR)
Sunday: rest
Then, on the next week, you invert and do push 3 days and pull+legs 2
>>35098041
>>35096139
The second week would be something like this
Monday (push volume day):
Bench 3x5 (90% of friday)
Press 3x5 (90% of friday)
Bench 2x5 (80%-90% of friday)
Press 2x5 (80%-90% of friday)
Calf/triceps accessories
Tuesday (legs+pull volume day):
Squat 5x5 (90% of saturday)
Row 5x5 (90% of saturday)
Deadlift 3x5 (90% of saturday)
Wednesday (push light day)
Bench 2x5 (80-90% of saturday)
OHP 2x5 (80%-90% of saturday)
Calf/triceps accessories
Thursday: Rest
Friday (legs+pull PR day):
Squat 1x5 (PR)
DL 1x5 (PR)
Row 1x5 (PR)
Saturday (push PR day):
Bench 1x5 (PR)
OHP 1x5 (PR)
Calf/triceps accessories
Sunday: rest
(forgot to mention that thursday is also rest day)
Obviously those set numbers do not include warmup sets.
>>35096685
Looks ok, but I'd do 2x3 deadlifts.
>>35096583
Looks good, but I would just reorganize the days to optimize muscle recovery. It would go something like this:
Pull day B
Push day A
Legs day A
Pull day A
Push day B
Legs day B
x
And add lateral raises to push A and cable crossovers to push B.
A
>bench
>incline DB
>pull/chin ups
>rows
>bic
>abs
B
>squat
>military
>RomDiddly
>dips
>tric
>abs
AxBxAxxBxAxB
used to do squat on A too, but too much stress on them hemmies
r8
>>35095771
I'd recommend SS instead, to maximise both the strength and power gains
http://startingstrength.wikia.com/wiki/FAQ:The_Program
A:
Squat 3x5
Press 3x5
DL 1x5 (you can do 5x3 power cleans if you don't care about deadlifts)
B:
Squat 3x5
Bench 3x5
Power Clean 5x3
Weighted Chinups 3x5
AxBxAxxBxAxBxx
>>35096849
I recommend the same routine as above (http://startingstrength.wikia.com/wiki/FAQ:The_Program). You will be a lot stronger and a lot more explosive.
You can just add abs exercises to the routine.
>>35096319
Don't fall for the SL meme. Do SS instead (http://startingstrength.wikia.com/wiki/FAQ:The_Program), it's a program made by someone with actual experience and knowledge, not a marketing firm.
Once you're lifting heavy, you'll be spending a lot more than 45 minutes. It can take a while to warm up, and you will have to rest at least 4 minutes between the main sets.
You can add a few extra exercises after the main ones, just be moderate about it. Don't overdo it, focus on getting strong on the main lifts.
You will make just as much muscle growth as doing a PPL split.
>>35096339
Would change all sets to 3 (deadlifts to 2 sets). You're training 6 days per week, gotta be more moderate with that volume (unless you're roiding, then it's fine).
Lunges are pretty useless. Would suggest front squats or pistol squats instead.
Cable crossovers are better than dumbbell flys - they are safer for your shoulders, and have a longer range of motion for your pecs.
>>35098156
Try front squatting on A. It gives a lot of rest for the hamstrings, since it's mostly a quads+glutes squat. You shouldn't neglect your legs, training them only 1.5 times per week. They are the largest muscle group, and have the biggest potential for strength gains. Work them out!
>>35098221
yeah, i know, but by hemmies i mean hemorrhoids actually, so no go for now.
>>35098237
Oh, sorry, I thought you meant hamstrings kek.
>>35098221
Why do you shit on SL so much? Its the same thing as SS except the loading is slower/volume higher(giving noobies time and reps to perfect their techniques) and it doesnt have power cleans(which require a somewhat specific gym setup if you ever want to go heavy on).
Volume is low, because i am crash dieting.. supposedly RPT is the most effective way to stimulate hypertrophy with least amount of volume so.... here's my garbage routine:
A: upper
OHP - 1x4-6, 1x6-8, 1x8-10
Weighted chin/pull up - 1x4-6, 1x6-8, 1x8-10
Weighted Dip/Decline Bench - 1x6-8, 2x8-10
Shrug/Curl - 1x6-8 1x8-10
Side Lateral Raise/Cuban Press - 1x12-15, 4x4-5 (same weight, only 30 sec rest)
B - Lower & ab
Hip thrust - 2x6-8, 1x8-10
Power Clean/Deadlift - 1x4-6, 2x6-8
Calf Raises - 1x 8-10, 2x10-12
Hanging Leg Raise - 2x10-15
Ab Wheel Roll-Out - 2x10-15
Box Jump / Squat Hop - 2 x 20 seconds (1 minute rest)
C - Upper
Incline Bench - 1x4-6, 1x6-8, 1x8-10
Flat Bench - 1x6-8, 1x8-10
Lying Tricep Extensions - 1x6-8, 1x8-10
Hammer Curls 1x6-8, 1x8-10
Rear Delt Flyes - 1x12-15, 4x4-5 (same weight, rest only 30 second)
AxBxCxx
a slightly modified version of the greek god program, but i still feel like it lacks shoulder volume
>>35098496
>pls respond.
i know i don't squat but outside of that can i get some critique?
>>35098351
Not whoever but its got too much volume for a total beginers strength training program. You can't expect to do a new 5 rep PR for 5 sets for everything 3x a week unless you start out lifting the bar or something. You will stall out really fucking fast or injure yourself from overuse or poor form. SS is better in every way. Learn how to do powercleans, they're fucking easy and you don't need bumper plates just let the bar make a controlled fall and bounce into your upper thighs.
>>35098221
can you explain how each exercise in your link affects my fitness goals? It looks to me like a whole lot of raw muscle growth and a bunch of exercises that are going to spoil the flexibility i need for Jiu Jitsu. Flexibility and stamina is what i need. Again, I don't know a whole lot about lifting but something tells me this is wrong for what i am looking to do.
>>35098696
greyskull with 2x5 power clean as a warm-up for deadlift is best.
prove me wrong
>>35098763
fellow bjj fag here, that isn't how flexibility works.
just do stretches and you will get more flexible than ever.. muscle growth won't impede that.
but you are definitely going to want to add in some plyo like box jumps and squat hops..
power cleans are going to directly translate to your rolling ability, as they give that lower body explosivity along with strength.
which is really great if you play a lot of inversions like i do
>>35098779
hmmm. the gym i go to doesn't have the equipment for power cleans. so that might be straight out.
>>35098793
technically all you need is a barbell
https://www.youtube.com/watch?v=_drttm5r66A
>>35098805
>1:15
based rippletits
>>35098696
>power cleans are fucking easy
Maybe for someone with months of experience
I like how rip talks up being efficient and focusing on proper form and then instructs someone whos going to a gym for the first time in their life to perform a complex movement like the power clean.
>>35098696
Also the point of the program IS TO START WITH THE EMPTY BAR AND THEN PROGRESSIVELY ADD WEIGHT. No one expects a SL newbie to lift 50kg for 5x5 in his first week.
>>35098830
not that guy, and i won't call them "easy"...
but it is absolutely not difficult to teach yourself.
1.start with babyweight, listening to lots of videos about form (from a good authority - an oly coach preferably) as you practice.
2. keep doing step 1.
3. video tape yourself, and look at what you are doing wrong
4.repeat steps 1 and 3
5.when you feel you have mastered it, videotape it from the side and front, and post either in /owg/ or starting strength forums for a critique.
6.improve form
7.slowly move up to challenging weight
when i say babyweight, it shouldn't be feather light, you want a bit of heft to learn the mechanics... but it shouldn't be a weight you are concerned with snapping your shit up with.
Well I'm a 6'5 beginner with a history of lower back pain and Tbh I'm vary of doing powercleans without building atleast a decent muscle base, I feel like there are too many points on my body that could give in and snap my shit(especially considering my lankyness).
>>35098887
Meant for>>35098850
>>35098887
yea, i had a fucked back as well when i started.
deadlift is the ultimate rehab.
i would highly recommend trying power cleans as well, just be gentle with it and don't push yourself.
>>35098844
Unless they were confined to a fucking bed for the past few years a normal adult man can squat and deadlift at least 50kg the first time lifting.
SS was created by a powerlifter and trained athletic coach and he can back his instructions with science.
SL was created by a money hungry Turk who was insecure about fat guys beating him at armwrestling so he stole SS, took out the "OMG difficult" powercleans, added pointless extra sets, and has you start from the bar so you do the program way fucking longer, be like "wow I can SQUAT 135lb now I got so strong" and he can weasel money from you.
>>35098971
>pointless extra sets
to be fair, more volume = more hypertrophy.
assuming you can recuperate from it, and still make PRs
which.. his program is absolutely shit for..
>>35098999
You cannot hit 5 rep PRs for 5 sets on every lift 3x a week unless you are doing a weight that isn't taxing.
Not taxing=no growth
It's shit for strength *and* hypertrophy
>>35099107
that is why i said his program is shit for recuperation
ABABABx
A
Superset
5x5 bench
5x5 shrugs last one to failure
5x10 triceps pull downs
Superset 2
5x5 close grip bench
5x5 incline bench
5x10 per dec
B
Superset
4x8 squats
5x8 OHP
5x10 curls
Superset 2
5x8 preacher curls
5x10 lat pulls
5x20 weighted decline sit ups.
>>35099150
*pec
>>35099126
Forsooth m'sir Twas elaborating for the benefit of men of lower learning in the chance they shall pass their gaze over this collection of knowledge.
>>35099251
well then, i shall tip my katana to you and bid you good morrow
I'm starting this routine this week. Does it look okay?
My goal is to keep my squat/deadlift progressing on Texas Method since they've been responding well to it and to fix my seriously lagging upper body.
5'11 165 lbs
OHP: 130
Bench: 210
Squat: 310
Deadlift: 390
Sunday:
Squat 5x5 (75% 1RM)
Deadlift 1x5 (New 5RM)
Tuesday:
Squat 2x5 (recovery, 80% of Sunday's workout)
Bench Press 3x6
Barbell Row 3x6
OHP 1x6
Weighted Chinup 1x6
Incline DB Bench 3x8-12
Face Pulls 3x8-12
Thursday:
Squat 1x5 (New 5RM)
Weighted Hyperextensions 3x8-12
Weighted Situps 3x8-12
Friday:
Bench: 10x1 (75% 1rm)
Spoto Press 6x4
Pause Barbell Rows 6x4
OHP 5x3
Weighted Chinups 1x10
Closegrip Bench 3x8-12
Curls 3x8-12
PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
>>35098351
http://desustorage.org/fit/thread/35061119/#35061468
I'm doing inverted juggernaut-but I have a question on some accessory work.
I do 5x10 chin-ups on OHP day, and 5x10 dumbell bent-over row on Bench day. I feel I should switch at least one of these to a lower rep range and higher weight - thoughts on what combo of reps and sets I should do?
>>35094789
M:
Skwatz 5x5, OHP or Bench 5x5, Weighted Chin ups 3x5, Weighted dips 3x5
W:
Skawts 3x5, OHP or Bench 3x5, DB Rows 3x5, Pull ups 3x5, Shrugs 3x5, Farmers 3x5
F:
Squats 1x5, OHP or Bench 1x5, Diddy 1x5, Curls 3x5, Hammer curls 3x5, rope tricep pushdown 3x5, vbar tricep pushdown 3x5
ty pls respond
>>35098221
trappy, would you modify starting strength if the trainee was on a cut? if so, how would you?
>>35095424
Well not a huge fan of trappy, but she knows what she is doing
As a easyest dumb rule. 3 Main lifts per session and 6 assitance lifts 2 for each main lift for hypertrofy, only if you are intermediate-advanced
ITT: Do SS
>animegirl.jpg
Thoughts?
A
Bench 3x5
Squat 3x5
Row 3x5
Skullcrushers 3x12
Face pulls 3x12
B
Overhead press 3x5
Deadlift 1x5, 2x3
Weighted chinups 3x5
Lateral raises 3x12
Hammer curls 3x12
AxBxAxx
BxAxBxx
Bench press
Wide grip rows
Incline DB press
Close grip rows
DB flyes
Rear delt flyes
Face pulls
Leg ext
Leg curls
Split squats
Lunges
Some rehab glute exercises
Back raises
Abs
Military press
Pullups
DB shoulder press
Lat pulldowns
Lateral raises
Shrugs
Clise grip bench
Sitting BB bi curls
Lying tri ext
DB bi curls
Tri rope ext
Hammer curls
Abs
ABCDxABCDx...
Rep ranges and weight vary heavy/low and light/high. Mostly do 5 sets early and 3 sets later in the workout.
>>35094789
I just started Canditos 6 week routine, anyone done it before? Looks fun and I'm wondering what success other people have had with it
Pls respond
>>35098028
thanks for the tips, ill try those revisions to the routine
should i run a full body or upper/lower routine for aesthetics? i bench 2 plate, ohp 1 plate, squat 3 plate and diddylift 3,5 plate.
>>35100690
Think 2 way split twice a week is good.
A.
5x5 back squat
5x5 Chinups/pullups
5x5 dips/bench press
2x10 barbell curls
2x15-20 calf work
2x10 wrist work
B.
5x5 Front squat
5x5 rows
5x5 press
3x5 deadlift
2x15-20 calf work
2x10 wrist work
AxBxAxx
BxAxBxx
3x5 and 5x5 sets have 1st set at 60% and 2nd set is at 80% of working weight.
Current stats:
6'0/180
Deadlift: 315 x 2
Squat: 215 x 5
Bench: 200 x 5
The Press: 125 x 4
>>35094789
Liking it OP. I'm doing the strength / power program
>>35095260
>not knowing Bulgarian
>>35101059
>not knowing bulgarian method was used by athletes on steroids
>>35101008
Answer me
>>35101008
Reg Park's? Looks good. How long u doin'?
>>35100352
I'm on week 3. Liking it a lot so far for squats and deadlifts, I especially feel my squat has gotten a lot better. It's weird for bench though, I found the sets of 6-8 really hard and I'm afraid my bench might have gotten a little weaker TbH. Then again bench is my worst lift and probably not quite "intermediate" yet.
>>35098496
RPT is a pretty personal thing. Some people like it, some people hate it. I personally don't think it serves any special purpose besides being fun. But I don't think there are negatives side to it either, so hey, if you enjoy doing them, then they're good for you.
And if it somehow helps with your recovery, then even better.
But the best way to recover when you're on a big caloric deficit, is to not do your sets to failure. Sounds counter-intuitive, but I think it would help in your case.
Now, on to the program itself.
If you're training 3 days per week, there's only one viable option, imo - full body routines. Splits are designed for 4+ days of working out.
You can have three different "days", A B and C, and focus on a specific muscle group on each, but make sure to work all of them on all three days.
The exercise selection is overall fine. I would change only a few things:
Don't bother with the decline bench. It has no benefits besides lowering the range of motion of the exercise... which isn't really a benefit.
Since you know how to power clean, do barbell shrugs instead of DB shrugs https://www.youtube.com/watch?v=-0t_hCzUgvM
And do your squats. Lowbar, highbar, front... just do them. Don't neglect your legs like that.
>>35098830
Cmon, power cleans aren't hard at all. It's a very simple movement, and half of it is a deadlift which you already know how to do. Then just learn the rack position, put the two things together, and you are 90% of the way there.
A clean takes quite a lot of technique and is pretty hard to learn without a coach, but the power clean is really really simple.
>>35099290
Take a look at the Practical Programming book. Rip goes into a lot of detail about the texas method
A few things I would change, just from taking a quick look at it.
Do the deadlifts first on sunday since you're gonna try a PR.
When do you try new bench/ohp PRs?
Thursday seems like a very empty day.
What's the point of doing 10x1 bench on friday?
>>35101672
Ran it 3 months without missing a day and took a week off now doing at least 3 more months.
>>35099301
Looks very good.
Only thing I'd change is the leg presses. Front squats are a better and more complete exercise.
>>35099396
Texas method is pretty good.
>>35099490
Rip mentions a lighter version of SS for people on a cut (or, in his words, "people who refuse to eat for some reason" kek)
A:
Squat 3x5
Press 3x5
DL 1x5 / PC 5x3 (alternating)
B:
Squat 3x5
Bench 3x5
Back Extension or Glute/Ham Raise 3x10
Chinups 3x10
Alternating means you do deadlifts on the workout A, then workout B, and then on the next workout A you do PCs instead, repeat B, then deadlifts on A, and so on.
I don't really think it's ideal, but if you don't wanna do power cleans, you can just stick to the DLs instead of alternating. I guess it depends on your goals.
This helps with recovering from the heavy pulling.
Lowering the amount of weight you add on every workout also helps. But this is a very personal thing, you will have to try it and see what works for you.
>>35100302
Looks fine.
>>35100690
Fullbody if training 3 days per week, PPL+Full body if 4 days, PPL+UL if 5 days. I'm not a fan of ULUL for hybrid routines with deadlifts, since the exercise works both upper and lower body to almost the same degree.
I think ULUL only works for strictly bodybuilding routines or straight up powerlifting routines. For someone who wants to train for aesthetics while still doing strength training, it just becomes a mess.
>>35101008
Yes, Reg Park's is a good program. I find SS to be slightly better, but the difference isn't a big deal if you personally enjoy doing Park's more than SS.
>>35102106
Is it beneficial from a aesthetic and strength point of view to do power cleans?
People say they're useless but I've come to a point where you're one of the only people on /fit/ whose opinion I still listen to.
thanks trappy.
>>35103609
>people say they're useless
what asshat said that
while i'm more in favor of the full clean and jerk, the power clean has many benefits. of these, the primary one is added explosiveness and an integrated, full effort of the entire posterior chain (when done correctly). this will carry over to your strength training too.
aesthetically, i again emphasize that it is an explosive movement. this involves the use of your fast-twitch muscle fibers, and these are big guys. by encouraging their growth, your back may inflate (follow and olympic lifting regime and this is a guarantee). remember how sprinters are all pretty big guys? same logic applies here.
>tl;dr
whoever told you power cleans are useless is an idiot (much like the majority of people doing complicated splits here). you should seriously consider adding them to your routine if you wanted added strength/aesthetic benefits, but make sure you have the form down very well - it is too easy to do them incorrectly.
>>35103609
Would like to know this as well, Im guessing its good for strength/explosiveness. I was also wondering if diddylifts+various rows could be used instead of power cleans.
>>35103609
>>35103755
>>35103772
>that guy who says you need an oly coach to learn how to do power cleans
>>35103810
i'll bite faggot
no one said you need an oly coach
but of all the exercises i've witnessed, power cleans are the ones done most incorrectly. given the explosive nature of the movement, this is especially problematic.
proper form will decrease the likelihood of an injury and thereby guarantee an unhindered progression, thus allowing for one to do more weight/volume at the end of the day.
that's what we're all after, isn't it? a higher volume than yesterday, approached by different means influenced by a desire for certain ends. if you can't take the time to seriously consider your form properly, especially in the case of power cleans, you aren't taking your workout seriously.
>>35103884
People say you need an oly coach to do power cleans all the time on here.
how's anon's routine?
A: Pull (Back/Biceps):
Pendlay Rows: 3x5
Deadlifts: 1x5
Lat Pulldowns: 3x8-12
Face-pulls: 3x-8-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-8-12
Hammer Curls: 3x8-12
Shrugs: 3x8-12
B: Push (Chest/Triceps/Shoulders):
Bench Press: 3x5
Military Press: 3x5
Incline Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x8-12
Rope Pushdowns: 3x8-12
Overhead Dumbbell Extension: 3x8-12
C: Legs (Quad/Ham/Calves):
Squats: 4x5
Leg Press: 3x8-12
Leg Extensions: 3x8-12
Hamstring Curls: 3x8-12
Standing Calf Raises: 2x8-12
Seated Calf Raises: 2x8-12
MTWTFSS
ABCABCx
>>35104286
>My The When That Feel Starting Strength
what the fuck, famm?
>>35104343
Days of the week you pleb
>>35104379
Woosh
>>35104379
What do you mean?
>>35104465
Mon
Tue
Wed
Thu
Fri
Sat
Sun
>>35104493
Ahh so like the routine is then divided into those days or?
>>35104767
A: Mon
B: Tue
C: Wed
A: Thu
B: Fri
C: Sat
Rest: Sun
>>35101753
>>35102106
>>35098221
>>35098152
>>35098041
>>35095628
>>35095424
based, learned a lot from your posts
>>35105027
Mark Rippetoe's daughter.
>>35102106
>PPL+UL if 5 days
Would something like PHAT be good? With upper and lower more for strength and the other 3 days for hypertropy?
heres my training this week
is it gud guys? will i get big?
Mon Hang Power Snatch 8x2
BTN Pullups 2 sets
Power Pull 3x4
Hard Pull 4x4
BTN Pullups 2 sets
Plank 3 sets
Leg Raises 4 sets
HSPU 5 sets
Tue Front Squat 6x3
Rack Hold 5x10
Narrow Pullups 3 sets
Plank 3 sets
DB Rows 5 sets
Wed Clean + Jerk 4x1+2 + 4x1+1
Wide Pullups 2 sets
Power Pull 5x4
Hard Pull 2x4
Weighted Pullups 5 sets
Weighted Dips 5 sets
Leg Raises 3 sets
Bench Press 4 sets
Thu Active rest
Fri Hang Snatch 4x2 + 4x1
Wide Pullups 2 sets
Power Pull 4x4
Hard Pull 3x4
Chinups 2 sets
Situps 2 sets
Leg Raises 4 sets
Plank 3 sets
Sat Pause Front Squat 6x3
Wide Pullups 3 sets
Back Squat 2x3
Rack Hold 5x10
Weighted Dips 4 sets
Plank 2 sets
Sun
What do you guys think is the best day to add clean in 5/3/1?
>>35099377
bumping this
>>35095424
What accessories would be best for 5/3/1 for hypertrophy? And could I add another day for weak points?
>>35106834
http://www.jimwendler.com/2012/09/531-and-bodybuilding/
Boring But Big should be done too if you can, and adding another day should be fine if you think you can handle it.
>>35106834
>>35106843
I'm not trappy though
>>35106843
The routine on that site looks like it doesn't have enough for back. What If I made it into an upper/lower? I like to have an equal amount of pulling to pushing.
>>35106874
That's what I did
>>35094789
bump
