Routine Rate
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Post your Routines
>>35320355
pushups pullups squats planks sprints
>>35320365
On /fit/ but don't lift, why?
Monday: Push Strength
Bench 5x5
OHP 5x5 (should i drop to 3x5?)
Tricep cable extensions 4x10
DB lateral raise 4x10
Tuesday: Pull Strenth
BOR 5x5
Lat Pulldown 4x8
Face Pull 4x10
DB Curl 4x10
Hyperextensions 4x10
Wednesday: Legs
Squat 5x5
Legpress 3x10
Thursday: Push Volume
Bench 3x10
OHP 3x10
Tricep cable extensions 4x10
DB lateral Raise 4x10
Friday: Pull Volume
BOR 3x10
Lat Pulldown 4x10
Face Pull 4x10
DB Curl 4x10
Hyperextensions 4x10
Push
Bench 3x8
OHP 3x8
Incline DB Press 3x8
Front Raise 3x8
Skullcrushers 3x8
Legs
Front Squat 3x8
Hex Bar DL 3x8
Hack Squat 3x8
Leg Extension 3x8
Leg Curl 3x8
Pull
BB Row 3x8
Lat Pulldown 3x8
Seated Row 3x8
Rear Delt Fly 3x8
Wide Grip Upright Row 3x8
Curls 3x8
>>35320782
> 5 day workout
> rest day/social life
Pick one
>>35320879
Why 3x8?
A
Squats 4 x 6-8
OHP 4 x 6-8
Dips 3 x f
Db flies 3 x 8-10
Skullcrushers 4 x 10
B :
Weighted chin ups 3 x 6-8
Barbell row 3 x 6-8
Db row 3 x 6-8
Bb curl 3 x 8-10
C :
Front squats 3 x 6-8
Bench press 3 x 6-8
Shoulder press 3 x 8-10
Lateral raises 3 x 8-10
Skullcrushers 3 x 10-12
D :
Pendlay row 4 x 6-8
Pullups 3 x 6-8
Tbar row 3 x 10
Bb curl 3 x 10
>>35320355
If switch the order of you workouts op and put weighted chins 3x5. Your working your biceps 3 times in a row
Push (A)
1. Squat 3x5
2. Flat Bench 3x5
3. Close Grip Bench 3x5
4. OHP 3x5
Pull (B)
1. Barbell Row 3x5
2. Weighted Pullup 3x5
3. Deadlift 3x5
4. Curl 5x10 superset with Reverse Grip Curls
Sprints of off days.
ABxABxx
Please be gentle
>>35320918
>Why 3x8?
I'm gonna start cutting.
Don't care much about strength atm. Obviously I'll be using enough weight to challenge myself at 8 reps, but a 5 rep per set scheme isn't a necessity, just the norm (more or less) around here
Any one else train weights instinctively??
Running and fighting is my main thing , so when I lift I just make sure to keep a balanced 3/4 days a week and record my max for each exercise and try to improve it time after time.
By instinctive I just mean if a muscle is rested and I can train, I'll train it.
By sticking to a good diet, tracking lifts and still aiming to progress them I've still gained muscle
Can anybody help me with a routine. I'm looking to gain strength and size and have been doing icf but I would like a upper lower or push pull
Mon,Tues,Thr,Fri
Something for an advance novice and I can handle volume. Should I just stay with icf I just don't like how long the workouts are and wouldn't mind power cleans desu
>>35320936
> No Deadlift?
> Bench and Squat once a week?
The fuck are you doing
>>35320948
What do you mean switch the order?
>>35320958
Switch A4 and B1, no reason to do OHP and Bench in the same day
A:
OHP 3x6
Pullups 3xF
DB Bench 3x12
Rows 3x12
Dips 8x8
Reverse Flys 8x8
Curls/Skullcrushers Superset 2x12
I alternate OHP and DB Bench as first exercise each workout (and do whatever I do first 3x6 and the other exercise 3x12). The Sets with 8x8 are done with 30 second rest time so I need about 12 minutes total for both together.
B:
Squats 3x5
Hamstring Curls 3x8
Lunges 3x10
Planks
Sometimes I do Deadlifts instead of Squats. Whenever I feel like doing them, about once every two weeks
>>35321008
Oh and ABxABxAB...
>>35320985
I used to do this
Upper:
Bench 3x5
Row 3x5
OHP 3x5
Lat Pulldown or Pull ups 3x8-10
Upright Row or Lateral Raise 3x8-10
Triceps Extensions 3x8-10
Curls (Variation of your choosing) 3x8-10
Lower:
Back Squat 3x5
Deadlift 1x5
Front Squat 3x8
Deadlift Variation 3x8
Leg Curls 3x8-10
Leg Extensions 3x8-10
Weighted Planks 3x 90secs
xULxULx
>Monday and Friday
Run a mile on treadmill
Squat 3 x 5
OHP 3 x 5
Lat pulldowns 3 x 5
Dips 5 x 5
Calf raises and extensions 2 x 15
Wrist curls 2 x 15
Walk a mile on treadmill
>Wednesday
Run a mile on treadmill
Squat 3 x 5
OHP 5 x 6
Deadlift 3 x 5
Calf raises and extensions 2 x 15
Rows 2 x 15
Wrist curls 2 x 15
Walk a mile on treadmill
when you're building a routine is it best to do monday-wednesday-friday or 5 times a week?
>>35321042
I did something similar once but couldn't take more than 1 exercise for 3x5. Fucked with my head especially on lower body day so that I slept bad and couldn't concentrate in uni.
You experienced something similar?
>>35321058
Depends. Full Body Routine 3 days a week
>>35321060
>he doesn't squat
>not even deadlifts
>>35321075
>You experienced something similar?
Nope, I was fine.
Guess it just depends on the person. I saw my best gains doing that routine. Maybe you're just better suited to something less high volume.
>>35321075
What? Like you couldn't handle that?
>>35321053
First things that jump to mind is that 2x15 is shit all volume, not enough sets, reps too high that you're doing a worthwhile weight.
I'd drop calve work completely because you run anyway, which seems to build great calves over time.
Just do 1x5 deadlifts mate, you'll progress so much quicker. If you want more deadlift volume then do SS style alternating deadlifts so that sometimes you deadlift twice a week, others once a week.
Do rows on Monday and Friday
Try chin-ups over lat pulldowns
>>35321102
I squat as much as I deadlift so I decided, WITH MUCH CONCIDERSTION, to purposely and temporarily regress.
A Push
Squat 3x6
Bench 4x8
Lunges 2x10
Dips 3x12
French press 2x12
B Pull
Deads 1x5
Chin-up 3x8-12
BB Rows 3x12
Curls 3x12
Be gentle pls
AxBxAxB
>>35321042
How was it, did you add weight weekly or every workout and were you satisfied
>>35321152
Added weight every week.
Very satisfied. Made muscle and strength gains. Hit my goal of 2pl8 1RM on bench following that routine. Also got to 170lb 1RM for OHP, though I wasn't really aiming for anything.
>>35321127
Thanks for the advice, I'm new to this. I hate deadlifts and I don't want to fuck up and get hurt so I limit them. I would just cut them out altogether but I feel like I need to not do the exact same routine every time.
I'll try doing rows on M/F instead of just W. I'm working towards chinups but I'm still too fate and have shit upper body strength so lat pulldowns it is for now
Think going from 2 x 15 to 3 x 10 is a good compromise?
>>35321122
Nope. I do have a lot of stress at uni and as I changed my training I felt a lot better not to lift heavy each workout.
>inb4 5 reps aren't heavy
It's just my experience and I put uni first, so fuck it.
>>35321148
Simple, minimalistic training. I like that. I'd say though 2 sets is such little volume it's almost not worth while.
I do sets of 5, 4 is fine, its up to you but I find I get the best pump with sets of 5.
>>35321187
3x10 is much better volume overall.
Volume = setsXrepsXweight
The lower the rep scheme the higher the weight so 10 is a good number IMHO.
https://www.youtube.com/watch?v=tfYez7-h55c
https://www.youtube.com/watch?v=hlBMGsRly1c
Don't be afraid of deadlifts, stretch often and they become easy.
>>35320959
why do noobs always think high rep ranges are better for being on a cut? there's literally no one who agrees with it and it doesn't make sense if you just use your head and think about it for a minute
>>35321199
Ah don't let fags on 4chan bother you about your routine.
You could do one main lift each workout and accessories. Something like:
A
Bench 3x5
Rows
Incline Bench
Tricep Iso
Bicep Iso
B
Squat
Hack Squat
Leg Curls
Leg Extensions
Abs
C
OHP
(Accessories same as A)
D
Deadlift
(Accessories same as B)
Just spitballing
>>35321148
Why no OHP? Also, if you can do them, I'd recommend mark rippetoes lying triceps extensions over French press any day.
>>35320355
more like poutine rate, am i right
>>35321241
high rep range workouts help for fat-loss/fat oxidization.
low rep range workouts help for keeping your muscle mass on your calorie deficit.
This is proven but I agree that it's retarded to do only high rep shit on a cut.
Day 1:
Squat 5/3/1
Squats 5x10 @60%
Romanian Deadlift 4x8
Day 2:
Bench Press 5/3/1
Bench Press 5x10@60%
CG Bench Press 4x8
Rows 5x10
DB Pullover 4 x 8-10
Day 3:
Deadlift 5/3/1
Deadlift 5x10 @60%
Power Cleans 5x3
Day 4:
OHP 5/3/1
OHP 5x10 @60%
Weighted pullups 2x6
BW pullups 2x10-12
Lateral Raises 4x12
EZ Bar Curls 4x10
>>35321242
Thanks man, this is exactly what I changed my routine into. Lifts go up, workouts are not too long (~90 min with warmup, stretching etc) and I have all rep ranges included.
>>35321241
Eh I know how my body responds to my level/type of exercise and diet. Deal with it
>>35321243
I like bench as horizontal and dips as vertical push-exercise. I could replace dips with ohp though and switch bench/ohp as first exercise each workout. Maybe I'll give it a try.
I look the tricep extensions up, thanks for your input
A / B / C / B ...
No programmed rest day. Take a day or two off if I feel like shit.
A
Barbell Row 3x8
OHP 3x8
Barbell Lunge 3x5
Weighted Pullup 3x8
B (accessory)
DB Curls 3x10
Tricep Extension 3x10
Ab Wheel 3xF
Weighted Hypers 3xF
Wrist Rolls 3xF
C
Barbell Row 3x8
Weighted Dips 3x8
Deadlift 5/3/1
DB Rows 3x10
>>35321325
Unless you power lift, OHP is extremely imports for unspecialised strength training.
You can keep dips, but man... Do your OHP
>>35321060
>what are squats
>>35321346
A nuisance
>>35320355
Why no skwatz on B day?
>>35321223
Thanks for the info, helps a lot. Those videos are great
>>35321364
this desu senpai
I cut out back squats totally
I do front squats but still don't really like em all that much
>>35321364
You're a vag. I bet you half squat 225 and think your legs are too big.
>>35320986
Ohp translates into bench and vice versa
Besides delt dominated uppee body > chest dominated upper body
no deadlifrs bcus im not a powerlifter
Deadlift are actually shit tier exercise if you lft for aesthetics
OLY lifters do cleans and snatches and front squat/hi bar for assistance lifts
Not even golden age bodybuilders do deadlifts
>but le ahnold + frenko do dehdlifts
Ahnold did them on his teens before he got serious about bb
Franco columbu was a strongman before he was a bber
AxBxAxx
BxAxBxx
Day A
Front Squats 5x5
Bench Press 5x5 SS Chest pullover 3x8
Bent Over Row 5x5
Barbell Shrugs 3x8
Hyperextensions 1x5
Incline dumbbell curls 3x8
Planks
Day B
Squats 5x5
Overhead Press 5x5
Deadlifts 3x3
Pull-down 5x5
Lateral raises 3x8
Face pulls 3x8
Close grip bench press 3x8
Planks
any tips?
>>35321297
>I'm a retard, deal with it
ok
>>35321390
>le body builders don't do deadlifts!
I bet you've never watched Ronnie repping out 800 pound deadlifts. You're missing out on the beat natty test boost by not deadlifting heavy.
>>35321385
I squat 157.5 kg max and deadlift 162.5kg max. Those numbers are raw without a belt. I've purposely chosen to temporarily regress squats for a few personal reasons.
Yes I squat to depth for the 1000th time.
>>35321377
Keep pic related on your phone at the gym, I use it when I need a little reminder on a few cues
>>35321402
Sorry master internet lifter
Tell me about how you're maintaining that 6'4 235lb 7% body fat physique
>>35321342
So OHP/Bench then? I'll do it then
>>35321410
Squatting will make your deadlift go up. It's not rocket science.
PPL: compounds are the main stays of every session, pyramid up until I can only get 3 reps. For accessories its either 3-4x8-12. Kind of what ever I feel like that day with some basic guidelines.
push: chest and triceps
chest- alternate between narrow and wide grip
2-4 accessories, mostly flyes and incline or DBs
Triceps:
Dips- weighted
2-3 other accessories
pull: back and biceps
DL- usually take it lighter weight so I can still do 8 reps with once a month push to 90% max and set a new pr every other month
-weighted pull ups
-cable rows
1 handed bent over rows
chin ups- weighted
hammer curls
preacher curls
legs + shoulders
squats, alternate back and front squats each session
leg press
calf extensions
leg curls
lunges every now and then
Shoulders:
OHP- alternate dbs and bb each session
lateral side raises
overhead lateral raises
front raises
shrugs
>>35321441
My deadlift goes up any way so idgaf
It's just temporary. I still do squat if I feel like it at the end of a session.
>>35320355
A: Deadlift 3x5
Weighted Dips 3x5
Hang cleans 3x5
B: Front squat 3x5
Weighted pull ups 3x5
Dumbbell side raises 3x8
Please rate I'm new to this :( I go to jiu jitsu 3 times a week on off days too
>>35320355
Mon: evening
5x5 squat
5x5 bench
3x8 cable row/pullups (alt)
3x8 dips
3x4 rippetoes shrugs (power shrugs)
2x10 good morning
2x15 cable tri
Wed:evening
2x5 front squat (take it easy)
3x3 spoto press (easy at the same weight you do on monday's 5x5, focus on technique)
3x5 OHP
2x10 bicep curl
Fri: evening
1x5 squat (attempt PR)
1x5 bench (same)
1x5 deadlift
1-2x12 flies (really easy)
Sat morning
3x5 OHP
3x8 pullups/row (alt)
3x8 Dips
2x15 cable tri
2x10 bicep curl
>>35321406
Deadlifts arent staple to your routine though.
And you get natty test boost enough by squatting, which i do, twice a week
>>35321491
Still a vag for refusing to squat.
>>35321521
But I squat more than u ;^)
>>35321520
No, you squat once a week. You front squat once a week. It doesn't activate the posterior chain the same way a back squat does. Squats and deadlifts are the best muscle building exercises for a reason. Do them both.
>>35320492
>fitness
It's not lifting
>>35321533
No you don't.
I squat 410 pounds and deadlift 515.
>>35321559
But I squat 500lbs and deadlift 600lbs
>>35320986
Im guessing he doesn't wanna be trex mode
>>35321567
157.5kg =/= 500 pounds
>>35321579
Nu uh
>>35321516
I did texas method, I just added work till I found something that works for me
A
Lat Pulldown 5x12
Dumbbell Rows 5x10
Tricep Pulldown 5x12
Seated Cable Rows 5x12
Pullups 4xFailure
Curls 4x10
B
Chest Flys 5x10
Side Raises 5x12
Front Raises 5x12
Bench 5x6
OHP 5x8
Leg Day
Leg extensions 3 x 8-12
Lying hamstring curls 3 x 8-12
Leg press 3 x 8-12
Squats 3 x 8-12
Single leg hamstring curls 3 x 8-12
Hack squat 3 x 8-12
Chest
Incline dumbbell press 3 x 8-12
Incline flys 3 x 8-12
Single arm fly machine 3 x 8-12
Cable flys 3 x 8-12
Dumbbell pullovers 3 x 8-12
Decline dips 3 x 8-12
3 workouts for calves for 3 sets, 25-15-15 rep
Back
Deadlifts 3 x 8-12
Single arm dumbbell rows 3 x 8-12
Pull down wide grip 3 x 8-12
Pull down close grip 3 x 8-12
Close grip rows 3 x 8-12
Reverse grip rows 3 x 8-12
Back extensions 3 x 8-12 with 3 second pauses
break
Arms
Dumbbell curls 3 x 8-12
Straight bar curls 3 x 8-12
Isolated single arm curls 3 x 8-12
Hammer curls 3 x 8-12
Dips 3 x 8-12
Triceps pull down reverse grip 3 x 8-12
Dumbbell kick backs 3 x 8-12
Overhead triceps extensions 3 x 8-12
Shoulders
Shoulder press 3 x 8-12
Seated rear delt raises 3 x 8-12
Shoulder flys 3 x 8-12
Upright rows 3 x 8-12
Shrugs 3 x 8-12
Front raises 3 x 8-12
2 Workouts for calves, 25-15-15
break
and that's my week.
>>35321648
Why no lower body? It'd be only one exercise more every other workout and you'd be good to go...
>A
Squat
Bench
Row
>B
Deadlift
Row
Light Bodybuilding
ABABABx
Also note that I use different lift variants and different rep ranges erryday.
>>35321699
>Light Bodybuilding
what is this?
>>35321711
Anything not heavy.
Usually skull crushers, curls, lateral raises, rotator work, flyes, etc in the 3-4x8-15 range.
>>35321681
Wide hips, bro.
I've finally got my shoulders to be wider than my hips and I don't want to endanger that.
>>35321042
>Back Squat 3x5
>Deadlift 1x5
>Front Squat 3x8
>Deadlift Variation 3x8
lol
>>35321752
Whats the problem?
A
Squat 3x5
Bench Press 3x5
Bent Over Row 3x5
Barbell Shrugs 2x8
Skull Crusher 2x8
Standing Straight Bar Curl 2x8
Barbell Goodmornings 2x10
Decline Curls 2x10
B
Squat 3x5
Deadlift 1x5
OHP 3x5
Bent Over Row(10% lighter than A) 3x5
Close Grip Bench Press 2x8
Preacher Curl 2x8
Decline Curls 2x10
AxBxAxx
BxAxBxx repeat
I'm mostly focused on loosing weight so I am not worrying that much on making strength gains right now. Focusing at eating a 1000 calorie deficit and eating enough protein. Any program recs for that?
R8 don't h8. Second part coming.
>>35321818
>>35321813
Cutting version of ICF?
>>35321790
Why squat twice and deadlift twice in the same fucking session
NEW LEG DAY FOR YOU:
Back Squat OR Front Squat 3x5
Deadlift 1x5 OR SLDL 3x6-8
Leg Press 3 sets high reps (10+)
Leg Curls 3 sets high reps
Ab work
Why the changes?
>squatting and deadlifting 2x a session is redundant (your core would be fried if you use heavy weights)
>leg extensions are bad for your knees
GL m8
>>35321834
Yeah bruh.
>>35321847
nice
>>35321841
The front squats and SLDL are very light
I don't have exploding knees.
Besides, I made fine gains on that routine.
>>35321857
>very light
So, pointless.
>>35321410
Those are still kinda shit stats unless you're like 120 lbs.
>>35321878
and yet it worked out fine for me
>>35321751
Do some phonetics plyometrics then, it's really easy to spot chicken legs...
>>35321501
Pls help me
A
DL 1x5
glute bridges 2xf
calf raises 2xf
Pull ups 2xf
21s x 2
B
OHP 3x5
pullover 3xf
lateral raise 2xf
facepull 2xf
inverted rows 2xf
C
bench press 3x5
dips 2xf
pullover 3xf
pec deck 3xf
inverted Rows 2xf
BACABAx
>>35321941
I just wanna kiss her and then play with her titties, that's it
>>35321501
A: 3x3 hang clean (for oly movements, better be 3 reps, trust me)
1x5 deadlift
3x5 dips (8 better)
3x10 flies
B: front squat 3x5
pullups 3x5 (8 better)
dumbell side raises 3x10
2x10 bicep curl
>>35321964
also, you do this ABxABxx?
or AxBxAxx BxAxBxx
if you quit hang cleans from A, ABxABxx would be fucking sweet bro.
>>35321501
>Hang cleans 3x5
Why? Do some rows and add shrugs superset if you want some more traps
>Dumbbell side raises
If you're doing so few exercises, you better do compounds. Do some OHP instead of lateral raises.
Also, be sure you're activating your chest when you dip, else it'll lack...
>>35321964
How come 3 reps? And why only 1 set of deadlifts?
Thanks for the reply, atm I'm doing axbxaxx as I go to jiu jitsu Tuesdays Thursdays and Saturdays and lift Monday wednesday and friday
I am going to do the Reg Park beginner routine
Anyone here ever done it? Thoughts?
>>35322010
3 reps cuz it's a difficult movement, and technique is important, so don't fatigue, only 1 set of deadlifts beacause they are REALLY hard on your back, you do what's called a ramping set, this is, you increase the weight till you do 1x5, so actually is a 8x5 but 7 are just the warm up. And 993 is right, you better add OHP instead of lateral raises, something like 3x5 and in a few weeks you could also add the 2x10 lateral raises.
>>35320355
Every day:
Deadlift to daily 1RM || Speed pulls
Pull up variation 1xF
Leg extensions 1xF
Every other day:
Bench press to daily 1RM
Bench press 2xF at lighter weights
JM Press 3xF
Lateral raises
>>35322162
I've started on it, it was good. I'd add some accessory shoulders tho, for that shoulder-to-hip ratio. Also, I'd use underhand grip on pull ups and rows, for best biceps work, since there's already forearms isolations (wrist acc).
>>35322176
Sweet, thanks a lot for your help will switch my routine up
>>35322176
Also, would push press or ohp be better? I want a lot of explosive training. If you have suggestions for explosive movements Id really appreciate it too
>>35322207
Don't do that
>>35320355
What do you guys think of my training routine? I put heavy emphasis on compounds.
back squat 3 x 6 - 12
flat bench press 3 x 6 - 12
deadlift 1 x 6 - 12
bent over rows 3 x 6 - 12
overhead press 3 x 6 - 12
front squat 2 x 6 - 12
weighted chin ups 3 x 6 - 12
weighted dips 2 x 6 - 12
>>35322297
Why buddy? :^)
>>35322346
I forgot to mention. I do this routine 3 times a week and focus on progressing in reps over time before increasing the weight by 20-30 lbs and starting back at 6.
A
Squat 3x6
Bench 4x8
Lunges 2x10
Ohp 3x8
Dips 3x12
Skull crushers 3x10
B
Deads 2x5
Chin-up 3x10
BB Rows 3x12
Curls 3x12
ABxABx
Hows this?
>>35321818
>>35321829
I'm guessing that no one is shitting on this it must be good.
>>35320782
You could easy cut that down to one day or 2 less
>>35321752
>>35321042
Do this twice a week and something will happen. Too much. I would split it in 2 and go heavy squats and deadlifts on first lower and do front squats and deadlift variation on 2nd lower
>>35320972
I've been doing this for a bit with squats for about a month (recovering from a shin splint and very heavy weight with too much volume aggravates it currently) and I've still been making gains. Went for hypertrophy Wednesday (235 for 2 sets of 8) did general strength on Friday (270 attempted 3×5, failed the last set) and today I did 5/3/1 with 225/270/300 (it was my first time trying 5/3/1 so I went a little lighter, felt like 300 for one rep wasn't that hard).
I'll get back on a 5×5 or maybe 3×5 program once my shin stops giving me shit but right now using different rep ranges every time is seeming to work.
>>35322360
>>35322360
Ha! You asked him a rhetorical question calling him "buddy," even though you guys aren't friends! And to top it off, you gave him a meme face! Fucking epic dude
A
3x5 bench
3x5 deadlift
3x5 pull ups
3x10 lateral raises
1xF farmer caries
B
3x5 squats
3x5 OHP
3x5 front squats
3x5 pendlay rows
3x10 calf raises
C
3x5 lunges
3x5 glute hip thrusts
3x3 power cleans-later clean and press
3x5 shrugs
3x5 skull crushers
3x10 face pulls
XXAXBXC or CXAXBXX
any advice or anything like that will be gratly apreciated
These threads turn to shit without trappy, to be honest. Most people giving advice here are novices with barely any experience.
>>35321818
>>35321829
People aren't commenting on it because no one has enough experience. People here are still at the "do squats deadlifts presses 3x5" level.
Your program could use some work though, but I don't have the patience to go through all of it. Maybe trappy will show up eventually and help you out.
Also, unless you are competing there's no point in staying under 80% for fucking 4 weeks.
>>35320355
>>35321458
thats not a ppl you dumbass
I am going to be starting the Texas Method tomorrow for the first time. I am kind of nervous. I like staying int he gym for a long time so this might last around 1hr-1hr45
MONDAY(my off day)
OHP 5x5
Bent row 3x15
Lat pull down 3x15
Back extension 3x15
Seated Row 3x15
Triceps 3x10
20min on step machine
TUESDAY
Squat 5x5
Bench Press 5x5
Deadlift 1x5
Sit ups 3x15
Leg lifts 3x15
20min on step machine
THURSDAY
Squat 2x5
OHP 3x5
Lat pull down 3x15
Shoulder raises 3x15
Triceps 3x10
Back extensions 3x15
20min on step machine
FRIDAY
Deadlift 5x5
Bent row 3x15
Seated row 3x15
Curls 3x21
20min step machine
SATURDAY
Squat 1x5
Bench Press 1RM
Power Clean 5x3
Chin ups 3x10
Chest fly 3x15
Triceps 3x10
I think that'
>>35325646
I was going to say, "I think that's it". This is my first time making a routine and I could really use some help. Again, I like being in the gym. I find myself being bored on days I don't go, but I don't want to get burnt out. Any tips or tricks on The Texas Method?
>>35325646
> Shoulders on fucking back day
> 3x15
> Cardio
> Squats bench dead same day
> 5x5
> dead's 1x5
> situps
> cardio
> squats again
> shoulders again with back
> cardio
> deads again back again
> cardio
> Squats again chest again
This is probably what your routine looks like after you pick exercises, enter them into some sort of random generator, click randomize and this what you end up with. its so over the place I have no fucking words
>>35325646
Drop situps, leg lifts, seated row if you do bent over rows, or bent over rows if you do seated rows, and back extensions.
They're not worth your time send will only impact on your main lifts.
Texas method isn't really a body building program, the main goal is to get stronger, so the accessories lifts, if you read the book, should be to compliment your training, not distract from it.
Finally your rep ranges suck. Going over 12 really isn't necessary, you're quite literally training for endurance at that point. Which is fine if that's your goal, but I assume your goal is body building.
You can gather better volume by increasing the sets and lowering the reps, so the weightis heavier.
Volume = setsXrepsXweight, volume builds muscle.
I like sets of 5 and reps of 10 personally, twice a week maximum for 100 overall reps at a decent weight. It works well, but how you do it is up to you.
But don't do 3x21 though.
Make sure your back volume is balanced with front volume. IMHO you should train back more than you should train front, only because it keeps your shoulders healthy.
>>35325678
They won't listen to you, just tell them how to improve their shitty program the best they can and they'll eventually stall and realise where they went wrong; they made their own program.
>>35325678
>>35325709
>>35325721
Thank you, I really have no idea what I'm doing, I was primarily adding my old accesories from my previous routine to that same day. My bad. I'm using the Texas Method routine on Strengthstandards while trying to implement accessories because they don't have them there.
Thank you all for the help. This is why I was so nervous stemming away from my previous routine, I have no idea what I'm doing. lol
>>35320355
>going to the gmy to do 5 exercises
>>35321672
Calves?
>>35320355
Connor Lutz intermediate routine.
Basically:
Day 1 Volume squat, bench, accessories.
Day 3 secondary squat, bench, speed deadlifts, accessories.
Day 5 heavy squat, bench, secondary deadlifts, accessories.
Day 6 heavy deadlifts, bench, accessories.
Reposting:
I'm recovering from sciatica. Working out at home and do bouldering for 1-2h, 2-3 times a week. Did SS for 3 months and got pretty nice gains. I have 16/26kg kettlebells and adjustable dumbbells (14kg each max) at home.
Adjusted B sets from 6 to 8 based on advice from routine general.
A:
4x16 kb squats
4x16 db lunges
4x16 kb swings
4x16 kb calf raise
B:
3x8 db bench press
3x8 db row
3x8 db shoulder press
3x8 db biceps curl
3x8 db triceps kickback
3x8 db wrist curl
I also incorporate various bodyweight exercises for lower back and core.
Any tips?
Bros should I do Canditos 6-week program straight or run smolov Jr for bench? Was stalling hard on madcow so I'm switching today.
>>35323369
It's not a rhetorical question if I really want to know why, buddy :^)
>>35325646
If you're gonna do Texas Method, ignore all advice from /fit/ (unless it comes from strongtoast or trappy) and read Practical Programming instead.
>>35326202
You are supposed to stale hard on madcow. That's how the program works.
Anyways, do Candito's bench program and switch to texas method after it's done.
>>35320355
Texas method vs inverted juggernaut for intermediate wanting strength and hypertrophy?
>>35327049
I'd say TM, but only if you don't go to a max on the Intensity days and add some lighter back-off sets. Generally the best for strength is to do lot of sets at a medium to heavy weight for lower reps in order to get a lot of volume in and being able to keep perfect technique.
>>35320355
Push - Chest, Shoulders, Triceps
Bench 4x6
Press 4x6
Dip 4x6
DB Pullover 4x6
Pull - Back, Biceps
Pendleys Rows 4x6
Pull Ups 3x5
Barbell Curl 3x12
Romanian Deadlift 4x6
Legs - Quads, Hamstrings, Calves
Deadlift 3x5
Squat 3x5
Clean 3x5
PPxLx(repeat)
Don't hold back
This is what I'm trying right now. Rep ranges vary, but in general I go heavy on the first movement, get some volume on the second and do a 3x12 for the last couple of things.
Mon
Bench + Sling Shot Bench
3 ct Bench/DB Row
Dips/Band pull-aparts
Facepulls
Tue
Squat
Snatch-grip Dead
Front Squat
RDL
Wed
OHP
Incline Bench
Pull-ups
Lat raise/Band pull-apart
Lat pulldown
Thur
Deadlift
Pause Squat
Shrug
GHR
Fri
Same as Mon but amrap regular bench
Mon:
Squat 5/3/1
Deadlift 5x10
...........................................................
Tue:
Bench 5/3/1 Superset 1(1/2)
Chinup 5/3/1 SS1 (2/2)
DB Row 5x10 SS2 (1/2)
Chest Fly 5x10 SS2 (2/2)
Barbell Curl 3x8 SS3 (1/3)
Lateral raise 3x8 SS3 (2/3)
DB Tri. Exten. 3x8 SS3 (3/3)
...........................................................
Wed: Cardio
...........................................................
Thur:
Deadlift 5/3/1
Squat 5x10
...........................................................
Fri:
Chinup 5/3/1 SS1(1/2)
OHP 5/3/1 SS1(2/2)
DB Row 5x10 SS2(1/2)
Chest Fly 5x10 SS2(2/2)
Barbell Curl 3x8 SS3(1/3)
Lateral raise 3x8 SS3(2/3)
DB Tri.Exten. 3x8 SS3(3/3)
...........................................................
Sat: Cardio
...........................................................
Sun: Rest
5 minute rests on the 5/3/1 stuff and 3 minutes on everything else. i want to do 5/3/1 BBB but i cant bring myself to quit working on my goal 135lb weighted pullup which i've been working so hard on
>>35329370
How do you calculate your 1rm for weighted chin ups?
>>35329370
looks good. keep at your chinup goals no nones going to make u do bbb
>>35320355
A:
squat (3x6-8)
bench (3x10)
dl (3x6)
pullup (80)
pushup (80x10)
situp (80x10)
interval running
B:
ruck
cardio
ABABABx
>>35329682
What is recovery?
>>35320355
Alright, posted in QTDDTOT, but not getting any answers
Thinking about alternating between PPL and Brosplit week to week. What I mean is that I would do Coolcicada's PPL one week, then a brosplit the next week, then PPL, etc...
Would this actually work?
I was thinking this would be a good idea since i would alternate between focusing on frequency and focusing on volume, giving my body a nice balance.
>>35329736
What's the point? Just set up a 6 day ppl with enough volume. Similar to what I did in pic related
>>35329610
i calculate it as including my entire bodyweight
>Monday:
OHP
Face pulls or Dips [weighted]
Pulls [weighted, various grip]
Side Bends
>Tuesday:
Deadlift [deadlift/sumo]
Single Leg Romanian Deadlift
Hanging Leg Raise
>Thursday:
Bench Press
Reverse Flyes or Seated cable row
DB One Arm Row
Wrist forearm curl - palms up & palms down
>Friday:
Squat
Hip Thrust
Leg Press [cranes w/ wrists stretch between sets]
Single leg extension
DB Curls
>Sunday:
Row [aim for 20 s/m, 5k, under 30min]
Lightweight Form [diddlys, front squats]
Pendlay Rows
Bulgarian Split Squats/Pistol squats
Vag machine
>>35329816
So If I weigh 190lbs and have 100lbs between my legs and do 5 reps, you'd put 290 in the calc?
>>35329370
Has the 5/3/1 progression worked well for chinups? I wanted to try something similar. I have similar pullup goals.
>>35329940
>have 100lbs between my legs
No need to lie on an Antarctican penguin feather emporium.
>>35329965
lol I used it as an example to make math easier. I can only do 6 reps with 40
>>35322250
pls halp
>>35330574
Push press for explosiveness.
>>35330731
Thanks mang
Started this today.
>>35330907
You like it?
>>35330907
What kind of periodization?
>>35330983
Well I literally started it today. I can't really answer that without doing the whole thing at least once.
But workout A went well. Enjoyed doing bench before the squats, it felt less tiring.
>>35331000
I think you add 5lbs each week to the 3x5.
>>35331020
and 80% is 80% of the weight used for the 3x5
>>35331000
Weekly progression like the Texas Method. I'll be doing ABCDxxx since those are the days I have available to workout.
>>35331020
She said 2-3kg for the squat and deadlift, 1-2kg for the bench PC row, and 1kg for the press.
I was doing 2.5kg on every workout to everything before (blame SL), so hopefully I'll be stalling a lot less on the upperbody stuff now.
xABABxx
A:
Incline DB Bench Press – 3 sets, 5-8 reps
Bench Press – 3 sets, 5-8 reps
Pull-Ups – 3 sets, 5-8 reps
Iso-Lateral High Row – 3 sets, 5-8 reps
Seated Dumbbell Press – 2 sets, 6-8 reps
Seated Lateral raises – 2 sets, 6-8 reps
Chest Flyes – 3 sets, 5-8 reps
Chest Press – 3 sets, 5-8 reps
Lat Pulldown – 3 sets, 5-8 reps
Seated Row – 2 sets, 5-8 reps
Behind the Neck Barbell Press – 2 set, 6-8 reps
Bent Over Laterals – 1 set, 6-8 reps
Hanging Twisting Leg Raises – 3 sets, 6-10 reps
Ab Crunch – 3 sets, 8-10 reps
B:
EZ Bar Curl – 3 sets, 5-8 reps
Overhead Press – 3 sets, 5-8 reps
Back Extension – 2 sets, 5-8 reps
Seated Shoulder Press – 3 sets, 5-8 reps
Concentration Curls – 2 sets, 8-10 reps
Rocky Press – 3 sets, 5-8 reps
Deadlift – 2 sets, 5-8 reps
Dips – 3 sets, 5-8 reps
Chin-Ups – 3 sets, 8-10 reps
Shrugs – 3 sets, 5-8 reps
Tricep Extension – 3 sets, 5-8 reps
Ab Crunch – 3 sets, 5-8 reps
Leg Extension – 2 sets, 5-8 reps
Calf Extension – 2 sets, 5-8 reps
Squat-To-Box Jump – 10 jumps
Wrist Curl – 3 sets, 6-8 reps
It boils down to chest/back/shoulders and arms/legs/traps with abs both days. I also run afterwards.
