Strong Lifts has worked for my legs, but nothing else has moved. So I'm moving to a classic upper/lower split. BARBELL and body-weight only. I really want input: preferably with links.
Monday:
High Bar Back Squat (Heavy)
Hip Thrust With Shoulders Elevated On The Bench for Glutes (Hypertrophy)
Deadlift (Heavy)
Tuesday:
Bench Press (Heavy)
OHP (lighter weight, Hypertrophy)
Reverse Grip Barbell Rows
Pull ups
Wednesday:
Rest
Thursday:
High Bar Back Squat for warm-up
Barbell Lunges (Hypertrophy)
Straight Leg Dead lift (Hypertrophy)
Calf Raises (Hypertrophy)
Friday:
OHP (Heavy)
Wide Grip Bench Press (Hypertrophy)
_______ <-------------need a back exercise here .
Chin ups and Barbell Curls
Looking for ideas. I've never done a split program before.
>>40450002
polite bump
>>40450002
Try the /fit/ 4 day Upper Lower, by trappy-chan
ABxCDxx
A:
Bench 3x5
OHP 5x5 (90% of the previous C day)
Chinups 3x5 (weighted) or 3xF (unweighted)
Cable Crossover 3x8-12
Lateral Raises 3x8-12
B:
Squat 3x5
Snatch Deadlift 3x5 (80% of the previous D day)
Ab exercises
C:
OHP 3x5
Bench 5x5 (90% of previous A day)
Chinups 3x5 (weighted) or 3xF (unweighted)
DB suppinating curls 3x8-12
Skullcrushers 3x8-12
D:
Deadlift 1x5
Squat 3x5
Ab exercises
+1kg per training session for Upper body, +2kg per training session for Lower body
i need help with a gym routine that lacks squats and deadlifts (my hips are severely misaligned and until i figure out how to fix that it's not really safe for me to do compounds that engage the posterior chain). I'm transitioning from calisthenics so that's why some of my exercise choices are weird. This is what I have in mind for now, but I'm very open to suggestions. Note: I'm trying to keep my workouts as short as possible for now so if something seems redundant let me know. Stat wise I'm definitely still a beginner.
PPLPPLx:
Push:
Flat bench, 3x5-6
OHP, 3x5-6
Weighted dips, 3x8-12
Isolations as I see fit, probably lat raises and tricep extensions
Pull:
Bent over rows, 3x5-6
Weighted pullups, 3x5-6
Face pulls, 3x8-12
curls of some kind, 3x8-12
hyperextensions, 3xf
Legs:
Plate loaded leg press, 3x8-10 (lower reps on this feel fucking AWFUL to me)
pistol squats, 3xf
shrimps, 3xf
Also, there's gonna be daily work on bodyweight progressions like l-sits and front levers that will hopefully help with the stabilizers that are getting neglected without squats and deads. Any suggestions? Should I up the volume to make up for the lack of two main lifts?
I know it's irrational to hate someone for something they have no control over (or do they) but every time I see one I get this primal instinctual urge to just wanna body slam them into the pavement. So I'm wondering what made us evolve this way?
>>40499319
Lol I never used to hate them till I found this board now I do it for the schaudenfrede
>>40499319
lanklets are just upset that manlets make up for the height difference with huge dicks that all wives and gfs of lanklets secretly enjoy behind their backs
when you're insecure about your body you look for advantages you have over other people to feel better about yourself
yeah you hate your wide hips or narrow shoulders or uneven eyes or small penis or abnormally long torso or balding head but hahahahaa the RUSH you get when you think about how life must suck for 5'3 guys while you're 6'2 towering over most people. you might be ugly as fuck but at least you wont ever be shorter than the average woman LMAO
and WOW online communities where other insecure men feel the same way and get the same rush from doing what you do! such validation
and then you get off the internet and go about your daily real life only to be reminded that you're not the 6'4 adonis the internet made you feel like. women still dont notice you, men still dont really respect or admire you. sad feels
so back to the computer and rinse and repeat
Why do good people have to die?
Everybody has to die bro
>my best bud grandpa died from cancer at 80
>My bitchass annoying cunt grandma still lives at 81
God is a cunt, if he exists
sad but true fact:
>noone is irreplaceable
Which is better?
The pure protein tastes better, but the mission 1 has lots of fiber.
Anyone with experience with all of them know?
You think you need that protein when you gonna get those protein runs?
>>40499075
Neither
>>40499168
Why is that better?
>2017
>still worshipping stacies who would ditch you for anyone else with a fatter wallet
>not finding ambitious and driven women with interesting careers and few financial dependencies
i dropped out of my engineering program at a top ten national research uni in america to pursue illustration. yes, i financially capped myself at 60k a year tops, but i know the alternative would have been misery. this has never been an issue for the women i have been with, and my friends in industry report similar experiences.
is this chad/stacy dichotomy just a problem among people with little mobility who attended low-tier state universities or something? it doesn't seem like any of the girls i went to school with ever calculated whether to fuck/date someone based on whether they were going to medical school after graduation or if they were working in the valley, i'm guessing because they had their own career paths going for them.
>>40498912
That is a HOT Asian chick
>>40498912
>pursuing illustration
Haha welcome to hell
t. /ic/
>worshipping stacies
The vibe I get from the /r9k/ threads here isn't that they're worshipping Stacy, but rather literally every single woman who will speak to them.
So what are your hobbies anon?
>Oh you spend your free time browsing a Chinese cartoon message board and argue about how much you lift.
middle left right
>>40498806
One more hobby than women have
1x5x70kg press soon lads
Somebody in my nutrition class said this. What does /fit/ think?
thats like saying you don't need oxygen to breathe.
Shoo! Shoo!
>you don't need protein for muscles, but muscles are essential in structuring muscles
What did he mean by this?
how is there so many hideously ugly people we need CRISPR so bad already I'm legit getting depressed at this shit.
>be me
>Swipe yes anything 5/10 and over, left to ask the truly ugly women and trannies trying to pass
>No matches, not even with the 5's
>Just start swiping everything to the right
>Only matches i get are fatties and 4/10s
>They don't even say anything
>Say sup to one
>Entire conversation box disappears
>Silence from everyone else i message
So what the fuck, women aren't this terrible in real life. Why are they all super cunts on this shit
>>40498749
yeah don't take it seriously i slay at nightclubs/parties but do very average on tinder. But not even talking about that just the fact there's so many unatractive females and I don't mean that in a nasty way feel bad for them i wouldn't let most of these girls suck my dick.
>>40498749
Tinder is made for good looking people. The uggos try to date up and ultimately end up alone following this strategy.
How do i get THIS body? what's his routine?
>>40498644
He had pretty small legs though desu
>>40498644
soak your nuts under a waterfall for a week.
>>40498644
don't lift
make shit outside as a hobby
I like Johnnie Cannelonni and all, but jumping barbell squats seem unnecessarily dangerous to me. Am I wrong?
https://www.youtube.com/watch?v=WKywH2Wurb8
>>40498639
>>40498658
I really, really, really like this image.
>>40498639
Like any excercise they are only harmful when you perform them wrong. Personally jump squats are a favorite of mine.
What does /fit/ use to log their progress?
>which one is pic?
microsoft excel
>>40498561
On your phone?
Dammit /fit/! I want the best to track my progress.
College ball
>>40498515
just play college ball, but make sure it isn't at some cushy Ivy League school
Nanomachines, son.
This is just a pure opinion poll. Which butts look fit and which look fat?
http://www.strawpoll.me/12406663
why is there so many fucking options
lost interest
>>40498361
Because multi option polls gets trolled faster than you can say "ass".
Besides, all the options are organized in a logic order.
>>40498361
this. your poll sucks OP. Should have been "if fit, check, if fat, blank"and just left the years
>muh nicotine is beneficial but i dont want to smoke or vape
Pic related, split them in half and let them dissolve in your mouth. Spit the saliva into a cup.
Thank me later.
>>40498314
i heard somewhere that letting the nicotine absorb through the sides of your mouth absorbs it fast enough to have an actual effect but not fast enough to cause addiction.
why do you spit it out btw, swallowing the nicotine will mostly have it absorbed too slowly or be filtered out to have an effect.
>>40498370
causes stomach/throat irritation
>>40498314
Nicotine is a poison.
Why don't you grow up, and throw that shit in the bin.
>inb4 poo in loo
Ok /fit/ so I leaned how to cook at home as a child then I worked a number of restaurant jobs after school. I always thought everyone knew how to cook. Untill I found /fit/ and saw people fail to take the most basic of steps to make food edible. I thought this couldn't be real until after a couple years of uni I realized large number people cant even figure out cup noodles with out the directions on the top ( I wish this was a joke)
Now I want to get into video production and I'm thinking about creating a cooking vlog for youtube. But Ive always liked you guys so if I do this, the vlog will be basically /fit/ themed. Unlike a lot of cooking channels that show you how to make some ridiculous artisan recipe with a bunch of ingredients that you dont have this show would focus on the very basics of making food, the essential /fit/ foods, oats, chicken tuna etc. taste better. Recipe focused shows teach you stuff that youre never gonna use again this is gonna be more of a "teach a man to fish" type of show - stuff that I leaned as a cook and used as a broke uni student. Ill show cooking and food prep techniques not recipes, How to shop for food, how to get the most out of your groceries and how and why this stuff works. Like how to make any piece of chicken now matter how you cook it taste better.
What do you guys think? Would you be interested in such a thing? Do you struggle with feeding yourself or affording to feed your self? What some questions about food that you would like answered?
>>40497938
Also so that the titles not misleading, I drop some chicken knowledge for you guys
If you're serious about it,please do.
I'm a broke uni student currently and I'd enjoy it
please do
I ltierally just microwave & shred my chicken
food is the hardest part of lifting