Over summer I'll be able to lift as often as I want-ie 6 days a week if possible. However, most strength routines are 3 days a week. Will my strength progress slower if I adopt a routine that is a 6 day than a 3 day routine?
>>37252029
PPLPPLx is what you need. Unless you are a beginner, then stick to 3 day progs like SS or SL.
>>37252029
how about trying it and seeing for yourself you lazy faggot
You should do Candito's beginner program.
It's 2 heavy days, rest day, 2 lighter days, 2 rest days
>>37252042
That's what I was thinking, problem is my lifts are varied. My squat is novice tier, while my deadlift and bench are intermediate, and my chins/pullups are somewhat advanced.
>>37252042
>op wants to build strength
>suggest PPL
do upper/lower to infinity and take a restday whenever. eat big get big CMON
>>37252076
PPL is a meme
>>37252076
>heavy compound lift
>accessory lifts
Pick a muscle groups and cycle through push pull legs
QED strength gains and some mass gains
If you don't push yourself on your compounds you won't make any gains at all. Try to fail on the last reply of your last set of your lifts
>>37252079
Could you do ULULULx every week? Sorry if that's naive, it's just I've never thought about it
>>37252105
I do it
if you want to do less you can replace 2 days (upper/lower) with 1 day (fullbody)
i'm having loadsa fun and gained good strength since I started. I will have less free time after summer so i'll do another routine then.
>>37252105
Even if you can lift 6 days a week, you shouldn't. You will only get dimishing returns since you can never really recover. Only roiders can hit the gym without rest days.
>>37252122
How do you organise strength/volume days? Are some more focused on hypertrophy and others strength? Or 1 strength compound every session, rest accessories?
https://www.t-nation.com/training/40-workout-strength-challenge
>>37252157
Accessories should always be supplemental to your performance in compounds
>monday
weighted chins 3x5
bench/ohp light/heavy/whatever
high row
supersets for hyperthrophy work
>tuesday
squat 3x5
hip thrusts 3x8
hammy curls, abs, calves etc
>wednesday
weighted chins 3x10
same as monday
>thursday
deadlift ramp up to 1x3
squat 3x10
same accessories as monday
>friday
heavy chins 3x5
same as monday/friday
>saturday
squats ramp up to 1x3
diddly ramp up to 1x8
same shit as tuesday/thursday
some days are lighter/heavier depending on how I feel
sometimes I skip certain days and do a fullbody on saturday if I can get rest on friday
>>37252201
was for
>>37252157
and i fucked up, thursday accessories are same as tuesday* not monday ofcourse
>>37252105
im currently doing powerlifting to win 351 with 2 lighter days added so its kinda like HLM. i just started feeling like the 4 days of rest per movement between the thu-fri and mon-tue workouts was too much and i lost some touch during that rest. but now i dont have that to worry about. i have the two light days on the weekend so i can skip them if required.
>monday
OHP 351
chins ramped to 5rm
bench 5x3/5x5
cable row 3xf
LTEs+curls+laterals
>tuesday
DL 351
squat 5x3/5x5
trunk work
>thursday
bench 351
chins 5x5
OHP 5x3/5x5
face pull 3xf
LTEs+curls+laterals
>friday
squat 351
RDLs / Deficit Paused / Rack Pulls 5x5/5x3/5x3
one-leg press 3xf
>saturday light day
bench/ohp 5x2@80%TM
chins myorepped
ohp/bench 5x2@70%TM
rear delts 3xf
>sunday, lightish day
leg curls 3xf
front squat 5x3
>>37252176
looks fun
>>37252042
newfag here
>P
>L
>SS
>SL
what does any of that mean?
>>37252409
>P
Push / pull
>L
Legs
>SS
Starting strength
>SL
Stronglifts, the worst program ever made
>>37252513
What makes SL bad, Anon?
>>37252534
it's a meme program designed by a jew so he could shill his phone app
>>37252534
>made by an amateur
>a literal cash grab scheme
>starts with just the bar, which is retarded
>poorly programmed
>>37252513
thanks bud
>>37252029
heres a template i came up just for this reason. i try to lift 6x a week and i've adapted 5/3/1 BBB into a LegsPushPull split
L - 5/3/1 Squats
accessories
Push - 5/3/1 Bench
3-5x10 Bench following 5/3/1 sets
Shoulder+Chest accessories
Triceps movement
Pull - 5/3/1 Deadlift
Back accessories
Biceps movement
REST (Important for the frequency of this template)
L - 5x10 squats: opposite stance or front squats(if you want to die)
leg accessories
Push - OHP 5/3/1
3-5x10 OHP following 5/3/1 sets
Chest+Shoulder accessories
Pull - 3-5x10 Deadlifts @ 50-60%
Back accessories
biceps movements
REST(again, IMPORTANT but cardio is okay)
then repeat
at least skim 'Beyond 5/3/1' or you won't really understand what i mean by 5/3/1 sets
>>37252643
>suggests reading beyond 531
>doesnt do swapped BBB
baka desu senpai
>>37252048
i really don;t care, but i'm curious why you'd have 1 rest day after 2 heavy days, and 2 rest days after the light days. seems logical it would be the other way around.
>>37252684
yeah man, just a template. i literally came up with it a week ago when i got home from school,
i'll be tweaking it throughout the summer. what do you suggest be changed fampai?
>>37252720
The rest period for the heavy days is 5 days. Lrn2program
>>37252721
just swap the bbb (so 531 bench+bbb ohp and so on)
id also consider doing 5x5 for the BBB sets. 5x10 works for two months or so, you'll be able to progress way longer on 5x5. but 5x10 isn't bad as a "volume" phase
>>37252549
>>37252573
Oh, I see...
I don't know enough to argue the merits of the last two, but what about the overall effectiveness?
I mean, I suppose that asking for $10 to unlock warmup sets is a bit steep in the app world, but how is the exchange of money for a product a cash grab or are there other tiers that I don't know about?
Max OT training
Training Split:
Monday - Legs
Tuesday - Arms and abs
Wednesday - Shoulders and traps
Thursday - Rest
Friday - Chest
Saturday - Back
Sunday - Rest
Monday - Legs:
Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps
Tuesday - Arms & Abs:
Barbell curls: 2 sets x 4-6 reps
Hammer curls: 2 sets x 4-6 reps
Preacher curls: 1 sets x 4-6 reps
Close-grip bench press: 2 sets x 4-6 reps
Weighted tricep variation dips: 2 sets x 4-6 reps
Skull crushers: 1 sets x 4-6 reps
Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
Decline sit-ups with weight: 2 sets x 8-12 reps
Leg raises with weight: 2 sets x 8-12 reps
Wednesday - Shoulders & Traps:
Shoulder press 3 sets x 4-6 reps
Upright rows 2 sets x 4-6 reps
Bent over lateral raises 2 sets x 4-6 reps
Dumbbell shrugs 2 sets x 4-6 reps
Barbell Shrug Behind The Back 2 sets x 4-6 reps
Friday - Chest:
Incline Barbell Press 3 sets x 4-6 reps
Decline Flyes 3 sets x 4-6 reps
Dumbbell Press 3 sets x 4-6 reps
Saturday - Back:
Wide Grip Chin ups 3 sets x 4-6 reps
Bent-Over Barbell Rows 3 sets x 4-6 reps
Behind the back Upright rows 3 sets x 4-6 reps
Hyperextensions 3 sets x 4-6 reps
>>37252029
If you are a beginner, you probably don't have the work capacity for anything more complex than SS.
>>37252105
Yes, most seasoned powerlifters do fullbody 5-6 times per week depending on bodyweight (<105kg do 6 days a week, >105kg do 5).
>>37253046
It's very similar to Starting Strength or Greyskull LP and no worse than them for a beginner. Nerds will argue over the minutia but consistent gymgoing is what gets you results, not analyzing which beginner program is marginally better than others.
>>37252029
>most strength routines are 3 days a week
No, just most beginner routines. That aside, here is a beginner push/pull/legs scheme in which you'll be working out 6 days a week:
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/?
>>37253088
>>37252029
IMO you should do a PPULULx with the first U and L being hyperthrophy instead of strength. This way you won't lose any possibilities as a beginner.
>>37253088
So you're entire body gets trained only once a week? That's ridiculous.
>>37252029
if you want strength, adopt a basic routine that includes lots of compounds and stick with it.
squats
deadlifts
pullups/chinups
single arm bent over row (especially if you can't do pullups yet)
benchpress/dumbbell press
overhead press (i prefer military press)
just do these every session. however, the focus should change every day. monday, go heavy on squats and deads then go light on the upper body. tuesday, go light on squats and deads then go heavy on upper body. you will see strength gains.
>>37258033
oh fuck, i forgot dips. throw those in there once in a while.
>>37256252
Don't necro threads on this subreddit
Edit: I reported you
Edit: Thanks for the gold stranger!
>>37252029
If you're a beginner, do 3 days a week or else you'll fuck up your knees/elbows from overwork. Once the muscles around those joints are stronger you can work more days per week.
>>37252042
>>37253209
>Suggesting PPL
>Ever
Kill yourselves you weak faggots. I know you're weak because you do PPL.
>>37252029
Only people on steroids can work out 6 days a week.
If you can do 6 days natty then your workouts are pathetic and you should kill yourself
>>37258389
Kill yourself you weak cunt, you obviously know nothing about strength and programming.
>>37258389
You mean 6 full body workouts a week. Obviously you don't mean a 6 day split cuz that's perfectly possible
>>37258514
No, he's talking about a 6 day split because he's a fucking moron.
>>37258537
No i mean 6 full body workouts. Splits are only good for maintaining mass imo
