This is my Push/Pull routine and i am wondering if it would hurt if i switched the stiff legged deadlifts to normal conventional deadlifts. Or some way i can add them in the program
PUSH
- Squats 4 sets of 8-10 reps
- Bench Press 4 sets of 8-10 reps
- Overhead Press 4 sets of 8-10 reps
- Skullcrushers 4 sets of 8-10 reps
- Standing Calf Raise 4 sets of 10-15 reps
PULL
- Bent Over Barbell Rows 45° 4 sets of 8-10 reps
- Bicep Curls 4 sets of 8-10 reps
- Pull Ups/Chin/Wide 4 sets of 8-10 reps
- Stiff Leg Deadlifts 4 sets of 8-10 reps
- Pull Down Machine Cable Crunches 4 sets of 10-15 reps
those are all the exercices you do ?
>Squats, Bench, and OHP in one day
What the fuck are you doing dude?
>Only 3 accessories
Dude..
>>QTDDTOT
>>35368075
yes
would this be more efficient since it has more excercises?
>>35368068
Recipe for no gains.
Why 10 rep squats?
Why no Dips?
Only 1 variation of Bench Press and it's the inferior one
OHP, that works shoulder muscles which respond incredibly well to high weight low volume is 10 reps with probably less than 50% of bw.
Bent-over Barbell Rows at 45 degrees instead of parallel to the ground would create bottleneck and stop progression with/10
Curls before Pull-ups and Deadlifts
Curls not the last exercise for upper body
No Deadlifts, only "Stiff Leg" Deadlifts, which you probably can't do correctly
Deadlifts with more than 6 reps
Deadlifts with less than 70-80% of 1RM
>>35368248
What do u reccomend, i like to train everyday.
>>35368262
Why?
What are you aiming to achieve?
>>35368284
Aesthetics and some strength. i have alot of time thats why i like to train everyday. cause its the only thing that i look forward to in the day.
>>35368303
You gain both of those during your rest time. Unless you are ready to use juice just train with 3/4 days a week because you can't recover faster than that.
Training is not what build muscles eating properly and resting does that. You can read articles and books about lifting during that time.
Just get a SS pdf, read it. See that it gives different advices to different people and lists dozens of accesories you can pick from instead of what /plg permabulkers claim. See that it gives different nutritional advice and those who become fat retardedly picked the most cited one which is for weak highschool kids who have just escaped Auschwitz.
Also start counting your macros, not calories.
Lastly do not listen to permabulkers who claim you have to be squatting 6 plates. Just try to reach 1/2/3/4 while still keeping that athletic look. Don't bulk if you're over 15% bodyfat. If you're a novice you can gain muscle and lose fat.
Novice means you can increase your lifts from one training to other. The reason why 3x5 programs are popular because they allow the best linear progression, which is increasing the weight you lift which is what you should be doing in order to gain muscle in an optimised rate.
On that note I have friends who have their homegyms with 0.25 kg plates that allow linear progression with 4x10 programs, we look similar but I have better obliques due to heavy deadlifting while they have better chest development because they ditched flat bench and are using Incline+Decline combo. I've started doing it aswell; starting this month and it shows. But this is anecdotal.
>>35368378
This is me atm, i did that starting strength routine. Ive reached 120kg bench, 170kg squat and 200kg deadlift. and i want something more to focus arms etc and small muscles. i wanna look like zyzz
>>35368408
You can keep doing it while in a cut. After you reach 10-11% start a clean bulk with an 4x10 schedule. I would keep the template but add weighted dips and weighted pull-ups/chin-ups, plus 2 curls(preacher 2-3 and barbell 2-3), maybe skullcrushers but I've realised that doing dips is better. For abs, deadlifts and squats are good but you need some other exercises as well I recommend leg raises and planks.
With that strength level I doubt you will have problem with putting muscle on at 4x10 and pure strength training helps during the cut to reduce muscle loss.
>>35368492
To A or B?
>>35368492
"A"
SQUAT 3X5
PRESS 3X5
DEADLIFT 1X5
"B"
SQUAT 3X5
BENCH PRESS 3X5
POWER CLEAN 5X3
WEIGHTED CHIN-UP 3X5
This is the SS program ive added chin-ups but i want dips, skullcrushers and bicep curls. how do i implement this?
>>35368087
I do all three on the same day. I'm pretty sure SS and SL does it.
>>35368229
I do this, only hit legs once a week though or else you will turn into a trex
>>35368229
Aperantly it's a troll routine
Trappy suggested this
>>35370327
That seems like waay to much work - like 2 hours maybe more. Unless your a professional body builder, it's just unnecessary to make good gains. Try something shorter - pic related will build good strength and size.
>>35368229
My nigga
Same routine I do but I skip curls
Forgive me arnie
>>35370327
>trappy suggested
>the dyel twink who wants to be a girl suggested
Fucking hell, lad.
