[Boards: 3 / a / aco / adv / an / asp / b / bant / biz / c / can / cgl / ck / cm / co / cock / d / diy / e / fa / fap / fit / fitlit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mlpol / mo / mtv / mu / n / news / o / out / outsoc / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / spa / t / tg / toy / trash / trv / tv / u / v / vg / vint / vip / vp / vr / w / wg / wsg / wsr / x / y ] [Search | Click for more| Home]

Hey, bros. So I did 5x5 Stronglifts for 3 months and now want

This is a blue board which means that it's for everybody (Safe For Work content only). If you see any adult content, please report it.

Thread replies: 13
Thread images: 2

File: 1438040516323.jpg (183KB, 1124x1024px) Image search: [iqdb] [SauceNao] [Google]
1438040516323.jpg
183KB, 1124x1024px
Hey, bros. So I did 5x5 Stronglifts for 3 months and now want to switch routines.

Is it a good idea to do compounds 5x5 and add accessories doing them 3x10? I want to build muscle to look good but also to gain in strenght.
Routine example:

Monday:

Bench Press 5 sets of 5 reps
Dumbbell flyes 3 sets of 10 reps
Dips 5 sets of 5 reps
Chest Press on a machine 3sets 10 reps
OHP 5 sets 5 reps

Something like this. Will I reach my goal if I eat big and lift 5 days a week?
>>
Yeah that seems fine to me. I'd throw incline press in there somewhere as well.
>>
Pretty good, switch chest machine press, for db bench press.
>>
>>34510076
But I'd also find your ORM and work off percentages now for the compounds.
>>
>>34510076
>>34510078

Thanks bros. Forgot about incline/decline. db bench press sounds better than machine tbh.
>>
>>34510058
You should have been doing that from the start, if you want strength and size check out the PHUL program, it's what I went to after sl. It's a four day a week
ABxCD
A-Upper strength
B-Lower strength
C-Upper Hypertrophy
D-Lower Hypertrophy

I've noticed the Hypertrophy have helped me make gains and progress more on the strength days. Look it up PHUL
>>
File: 1437187110794.png (325KB, 382x417px) Image search: [iqdb] [SauceNao] [Google]
1437187110794.png
325KB, 382x417px
>>34510084
Didn't understand anything, don't know what that is. pls explain.
>>
>>34510087
Don't do decline. It's pretty worthless. Incline helps with the upper chest aesthetic
>>
>>34510106
Find your one rep max on your compound lifts, and work off percentages from them. Like do 3x8 at 70% of your squats one rep max. Working off percentages helps a lot brah
>>
>>34510076
No reason for incline if you are doing bp and ohp.
>>34510058
What are your lifts for reps not internet estat 1rm?
>>
>>34510134
Incline targets upper chest much better than ohp though and if OP wants to look good id suggest it.
>>
>>34510058
One thing to think about when designing routines is the order of lifts going primary -> secondary -> assistance. Bench and OHP are both primary so they should probably be first.

but if you are going to do a body part split like you're showing I recommend 4 day split so each of the big 4 gets its own day. something like 3x5 bench, 3x8 some variation of OHP that isn't OHP, 3x10 weighted pull ups, two 3x10s of assistance work (arm, chest, or shoulder)

an example lower body would be

3x5 squat 3x8 romanian or some other variation DL 3x10 rows (variation up to you), two 3x10 of assistance work (hamstring, glutes, spinal erectors, quads)


or you can do >>34510093 that is a solid program too.
>>
>>34510111
Trips never lie
Thread posts: 13
Thread images: 2


[Boards: 3 / a / aco / adv / an / asp / b / bant / biz / c / can / cgl / ck / cm / co / cock / d / diy / e / fa / fap / fit / fitlit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mlpol / mo / mtv / mu / n / news / o / out / outsoc / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / spa / t / tg / toy / trash / trv / tv / u / v / vg / vint / vip / vp / vr / w / wg / wsg / wsr / x / y] [Search | Top | Home]
Please support this website by donating Bitcoins to 16mKtbZiwW52BLkibtCr8jUg2KVUMTxVQ5
If a post contains copyrighted or illegal content, please click on that post's [Report] button and fill out a post removal request
All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.
This is a 4chan archive - all of the content originated from that site. This means that 4Archive shows an archive of their content. If you need information for a Poster - contact them.