/RG/ routine general

>>38424102
>triceps
What did he mean by this?

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>>38424102
I dont know man, it does seem a bit too much volume, ESPECIALLY seeing how you've been on a deficit, and your lifts are pretty low.
After a lot of tinkering I've settled down on this.
incline db because the Bench is the slowest of my lifts, RDL for grip and hammies, facepulls for my kyphosis, dips because dips are awesome and right now V-handle pulldowns, if my ohp starts laggin too much I'll switch

>>38424122
goblet squats

if im cutting on gslp, do i need to lower the volume during the workout?

>>38424185
yes

>>38424122
Usually I do standing tricep extension

>>38424166
Shit I meant to write that every accessorie is 2x12-15
Except db press wich is 5x10

>>38424203
how would I do this, remove 1 set off of each exercise. also, should i be aiming to maintain my strength during a cut or gain strength?

ABxCDxx

A:
>Bench 3x5
>OHP 5x5 (80-90%)
>Lying Tricep Ext. 3x10
>Lateral Raises 3x10

B:
>Squat 3x5
>Deadlift 3x5 (80-90%)
>Chin Ups 3x8
>Back Ext. 3x10

C:
>OHP 3x5
>Bench 5x5 (80-90%)
>Dips 3x10
>Face Pull 3x10

D:
>Deadlift 1x5
>Squat 5x5 (80-90%)
>Row 3x5
>Curl 3x10

How does this look /fit/? Planning on running it during my next bulk in a couple weeks time. Gonna try a linear progression to get my lifts back to where they were before my cut. Wondering if there's anything missing/needs changed?

Lower A
Squats - 3x5
RDL - 3x8
Lunges - 2x8
Leg Curl - 2x8
Straight Calf Raise - 3x12/Ab Work 3x12 superset

Upper A
Bench - 3x5
Chest Supported Row - 3x8
Incline Bench - 3x8
Lat Pulldown - 2x10
Lateral Raise 2x15/Face Pulls 2x15 superset
Bicep Curls 2x12/Overhead Tricep Ext 2x12 superset

Lower B
Deadlift - 3x5
Leg Press - 3x8
Leg Extensions - 2x12
Leg Curl - 2x12
Seated Calves 3x15/Ab Work 3x15 superset

Upper B
Military Press - 3x5
Pull-ups - 3x8
Flat DB Bench - 3x8
Cable Row - 2x10
Lateral Raise 2x15/Flys 2x15 superset
Bicep Curls 2x15/Tricep Pressdown 2x15 superset

>>38424246
>>38424256
all me.
I would do dips instead of the extensions, it's compound and uses more range of motion.
and also ditch the seated ohp, you already do the lateral raises, you're gonna overtrain
and it would still be a LOT of volume
You cannot gain strength on a cut
You need to choose, either lose strength or eat at a surplus

>>38424386
Okay so the db press is going down the gutter. But theres no dip station at my gym.
And I know I have to eat a surplus. I said in the OP Im starting to bulk.

>>38424463
then do the flies, one accessory to the BP is enough

>>38424516
So my accessories would be:
On OHP day: bb curls, lateral raises, facepull
Bench day: incline flyes, standing one handed skullcrusher, lat pulldown
On friday front squats on top of low bar squats (50% of working weight)
Everything done 2x12

AxBxAxx
BxAxBxx

----A----
Squats 3x5
Weighted Dips 3x5
Light deadlifts 3x5
Weighted Pull ups 3x5
Dead hangs 3xF

----B----
Squats 3x5
Overhead press 3x5
Deadlifts 1x5
Weighted Chin ups 3x5

What do you think of 2suns 5/3/1? Looks fun

>>38424298
IMO, there no advantage on doing 80%-90% of the intensity but same volume. Lowering it 70% and doubling the volume would be a wiser choice, so you get a strength day and a hypertrophy day for each exercise; plus, it'll manage the progress better.

What do you think? It's a slightly modified PHUL routine. I am quite happy with my progress overall, both in strength and size, only OHP progress is slower than expected.. Should I add some shoulder exercises?

ABxCDxx

A
Squats 3x3
DL 3x3
Leg extension 4x10
Leg curl 4x10
Calf raises 4x12

B
Bench 3x3
Incline bench 2x5
Barbell row 3x5
Lat pulldown 3x8
Biceps 3x10
Triceps 3x10

C
Squat 3x8
SLDL 4x8
Leg press 3x12
Leg extension 3x12
Calf raises 4x15

D
Seated OHP 3x8
Bench 3x8
Cable row 2x8
Chin-up 4x8
Cable crossover 3x12
Biceps 2x15
Triceps 2x15

Squat 3x4-6,6-8,8-10
Bench 3x10,8,6 straight
farmers walks
Crunches

Military press 3x10,8,6
Close grip bench 3x8-10
rows 3x8-10


conventional Deadlift 2x4-6,6-8
rdl 1x8-10
shrugs 3x8-10
incline bench db curls 3x8-10


Squat and dead are done with the heviest set first, decrease 10% each set (last dl set is romanian dls). bench and military press are done working up to a heavy 6 reps.

>>38424354
I like the idea, but can somebody explain to me why this is preferred over a regular tricep/chest-back/biceps/shoulder-Legday-split?

>>38424934
Hitting body parts twice a week is best for natties brah

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R8

>>38425108
All 8-12 rep range except squats, diddies and ohp, which are 5

>>38425108
r u on roids and have 5+ yrs of experience? then this might work

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>>38424102

AxxBxxx

Workout A:

Lat Pulldown 2x5, 1x5-10
Standing OHP 2x5, 1x5-10
Sumo Deadlift 1x5-10

Workout B:

Inverted Row* 2x5, 1x5-10
Push-ups* 2x5, 1x5-10
Sumo Deadlift 1x5-10

*Weight vest with 3 lb increments

What does /fit/ think?

Is it balanced?

I'm doing 5/3/1 for my compound lifts.

Bench/OHP days I do weighted chin ups, LTE or tricep pushdowns, hanging leg raises and calf work

Dead/Squat days I do Hanging leg raises, weighted decline crunches, weighted chin ups and calf work

(Calve are really lagging)

Anything else I should be adding? Haven't stalled on any lifts yet, only in my second cycle of 5/3/1 though. Don't care too much about aesthetics, just want to be big and strong.

>>38427084
maybe some glute ham raises on the lower body day, and i prefer curls over direct tricep work

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thoughts?

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>>38427163
progression

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Volume is absolutely retarded but goddamn are the gains phenomenal

>>38426812
why no squats? i would change one of the days to squats, and do at least 2 sets for each dl/squat. also, inverted rows and pushups are gret but you'll want to move onto dumbbells or barbells as you get stronger

good routine tho otherwise

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Help my with this.
First time in the gym im gonna add curls on row days its ok?
Gonna start slow and trying good form. In my gym the pt is a curl bro so... Im a bit lost

>>38427374
not a fan of the whole alternate per week thing but you could do this if you want curls

A:
Squat
bench
Barbell row

B:
Press
Deadlift
Barbell curl

C:
Bench
chinup
Squat

all 3x5, same progression stuff applies

>>38427341

Thanks for the feedback. Any reason why you think weight vest pushups would need to be traded for bench?

For context, I own a weight vest that will go up to 120 lbs in 3 lb increments.

Right now, pushups are about 150 lbs of resistance at my bodyweight, so the maxed out vest should equal a 270 bench, no?

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>>38427374
Bareback greyskull is:
Bench/OHP 2x5, 1x5+AMRAP
Squat 2x5, 1x5+AMRAP (mon and fri) or Deadlift 1x5+AMRAP (wed).

what progression use on PPLxPPL split?

>>38427485
hey if you have a vest that goes up that high more power to you. eventually you may find benching better for muscular development, thats all.

>>38427485
loading the vest is gonna become a freakin hassle man, but if you can do it ok then go nuts.

Doing fight club routine in the app progression anyone else use this routine?

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>>38427598
Is it pic related? cuz it's fucking mad bro i got stacked. Don't forget protein powder and pre-workout i think that's what really made the difference for me bro

Asked this last thread but didn't get a response. Is there any difference in lat gains between pull ups and chin ups?

Pull:
Bent Over Barbell Row - 3 x 8-12
Lat Pulls - 5 x 8-12
Low Row - 3 x 8-12
T bar Row - 5 x 8-12
Single Arm DB row - 3 x 8-12
Face Pulls - 3 x 8-12
Hammer Curl - 3 x F
Strict Curl - 3 X F

Push:
DB Press - 5 x 8-12
DB Shoulder Press - 3 x 8-12
Incline BB Bench - 5 x 5
Military Press - 5 x 5
Skull Crushers - 3 x F
Cable Pushdown - 3 x 8-12
Side Lat Raise - 3 x 8-12
Shrugs - 3 x F
Overhead Cable Curls - 3 x F

Legs:
Squats - 5 x 5
Leg Press - 5 x 8-12
Leg Extensions - 5 x F
Leg Curls - 3 x 8-12
Seated Calf Raise - 3 X F
Lunges - 3 x 8-12
Cable Crunch - 5 x F

Deadlift day:
Deads - 1 x 20, 1 x 14, 1 x 8, 1 x 5, 1 x 3, 1 x 3, 1 x 1, dropset
SL DL - 3 x 8-12
Hyperextensions - 3 x 8-12
Pizza - 1 x F

>>38424354
brah, you are doing your main 4 lifts once a week. I recommend you do the lifts twice to also get the tecnique down. Would you shoot free throws once a week as a pro baller?

>>38427674
given that you do them with the same grip width, no. There's not much difference.

>>38427674

In theory, chin ups stretch the lats more, but pull ups use the lats more.

>>38427683
Got it thanks. You think a PHUL type routine would be better?

>>38427707
So it's just a difference in more bicep or more forearm

>>38427485
Do you set your arms the exact same place every time?
Are your hands placed on the exact same place reltive to you torso every single time?
Do you go down and up and the exact same place on every rep?

Just fucking do bench press. Using a bench press will also get you stronger doing push ups, but push ups have a limited transference compared to vice versa.

Get strong in bench and you push up will up up. Your program seems like a good strength program so why limit your self?

Also please stop counting your bw when doing push ups as you aren't literally supporting your entire weight on your arms. If you don't believe me, just load up your 270 lb bench and find out.

>>38427547
>>38427563

Thanks. I was reading the assistance section of starting strength and noticed that Rip said push ups use more muscle than bench. He said that weighted pushups would be superior to bench if loading the weight was practicle (he only seemed to consider loading pushups with plates on the back and not vests).

Also, I figure going to one arm eventually would double the max resistance to the equivalent of a 540 bench (one can dream).

>>38427773

My, my, you are rude. My bodyweight is 215 lbs.

Using a scale, the resistance in push up position is around 150 lbs.

Understand?

>>38427784
>going to one arm with a weighted vest
enjoy your fucked shoulders
>equivalent of a 540 bench
you do realize that you aren't pushing 270 pounds when doing pushups right? Is this bait, or do you weigh 600 pounds?

>>38427819

If the scale says 270 lbs in pushup position, it is 270 lbs.

>>38427750
Basically, yes. And >>38427729 describes why you're gonna hear different answers from alot of different people. You can usually use more weight in chin ups, but the pull up is a mechanically harder movement (smaller overall smaller muscles involved, lats in slightly weaker position to pull) but you're gonna excel at the movement you do the most. For lat gains, grip width matters more than whether you do chin/pull ups.

Usually bro's scream "WIDE GRIP FOR MORE LATS", but here's 6 time Mr. Olympia champion Dorian Yates opinion on the matter:
https://mobile.twitter.com/Dorian_Yates/status/510534764940783616/photo/1

He was known for his insane lats, but why would he know better than gymbros.

>>38427734

Your program is bretty gud.But to get the technique and movement down, I recommend doing them twice. Doesn't need to be heavy on both days.

Heavy days do your 3x5, light days do you 3x8.

Heavy squats
Light DL

Upper A
Heavy Bench
Light OHP/dumbbell press

Lower B
Heavy DL
Light pause squats, front squats

Upper B
Heavy OHP
Light bench press (maybe paused)

I cannot stress how important it is to get the technique on point. Don't underetimate the effect of low volume to get the groove of a lift ingrained. Hope it helps.

how realistic is it to add 2 pounds a week to lower bdoy lifts and 1 pound a week to upper body lifts (half a pound for ohp) for 1 year (52 weeks) straight?

I did ppl 3 months but I can't lift more than 3 days now. I'm doing this with some accessories for pecs, bicep, triceps and back.

Do you think its OK if I do bench press and Ohp every workout?

>>38427947
If you're new, adding that little per week is actually way below what you can do with a good program and nutrition.

>>38427957
It depends on how you do it, but in most cases no.

>>38427947

Depends on the starting point.

If you start with the bar (45 lbs), then it is easily doable.

Othetwise, it just depends...

>>38427874
Makes sense, thanks. For the DL day would it be ok to just do front squats or should I be doing back squats again? My goals are aesthetics btw.

>>38427177
For option 4, are they are sets of 2 reps? Like is the third one down in the 4th column 8 sets of 2 reps? The routine looks good btw, greg nuckols knows his stuff

>>38424102
>Its basicly GSLP without the AMRAP.

Erm, I believe the AMRAP part is kinda the whole point of GSLP. It makes you deload and have a higher rep/lower weight day when you fail at a certain weight.

>>38428116
what's next idiot, you need to microload the presses too? get out

>>38428116
once you start moving the max weight you can you dont do amrap.
Amrap is really good on deloads I agree

>>38428245
It blows my mind that people refuse to incorporate pump sets into their "strength" programs.

>>38428245
that's the entire point of the amrap sets, extra work during deloads

>>38428033
You can alternate. Most important is to just getting to squat twice. FS or BS will help with both strength gains and aesthetics.

>>38428016
say from a 215 bench, 330 squat, 385 dl and 135 press 1 rep max for all

>>38428245
This. I'm a noob, kinda - I used to work out years ago and did lots of sport as a teen. So some noob gainz combined with muscle memory mean that I make pretty great progress, and I even if I increase with more than what the program has you do (5lbs&2.5lbs) I will still inevitably have a rep or thee left in the tank after that 5th rep on the last set - I need that AMRAP. At some point the super-noob gainz are gonna stop and it just turns into a regular ol' 3x5. But thanx to AMRAP I'll get there faster though.

>>38428041
yes it is reps x sets protocol. in progression notes he wrote to start with option 4.

>>38424102
I'm getting a friend to hop onto the program outlined in the picture, I just had a question about dumbbell exercises and upper body progression in general.

None of the local gyms have 1.25 lb plates, so is progressing 5 lbs every other time an exercise is performed an ok way around this?

I was also wondering how he should progress in the weight of the dumbbells since each increment is 5 lbs per hand. I figure since thee are essentially exercises designed for a pump that weight progression isn't all that vital but it shouldn't be ignored.

>>38425108
Absolute fucking garbage. Go back to your shitty commercial gym with the other retards.

>>38428665
no man its rly good i like it

>>38428593

Buy a pair off amazon. They are dirt cheap.

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i just go to my residential gym and go through all the machines. unorganized? absolutely, but my baby gains don't know the difference.

but soon i'll have to get serious if i want to reach my goal body in a few years. (pic related)

I'm doing some bastardized version of madcows.

>Tues
5x5 Bench, Madcows
5x5 Squat
3x5 Weighted Chinups
3x12 Seated Row
3x10 Cable Crossover or w/e for chest
3x10 bicep curls
3x10 trice pulldown

Thursday is about the same, just with Deadlifts thrown in and OHP thrown in. Saturday same as Tues.

>tfw haven't made bench gains in forever
Stuck at 215lb and cannot progress. Kill me. I would take any routine if it was better ,the no bench gains is killing me.

>>38424102
This is a known troll program. How new are you?

A:
DB Inclined Bench 3x5
Squats 3x5
DB Curls 2x10

B:
BB Bent-over Rows 3x5
RDL 3x5
Facepulls 2x10

C:
OHP 3x5
Squats 3x5
Lateral Raises 2x10

AxBxCxx
Can't DL because gym is a little bit autistic (not located on ground floor, octagonal plates).
Comments? Suggestions?

>>38424298
pls respond

Would mixing the hypertrophy and strength program on Candito's Linear Progression be a bad idea? Thinking about going control on lower and hypertrophy on upper

Hows this:
5 day split senpai
Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-15 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
(Do bench press first)
Tuesday: Legs/Calves

4 sets of Squats 8-10 reps
3 sets of Leg Press 8-20 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-15reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8 reps
3 sets of long bar Rows 8-15reps
3 sets of barbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
(Deadlifts done first)
Thursday: Shoulders/Triceps

3 sets of bench , go for same weight and reps as Monday at least
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-15 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-15 reps
3 sets of front raises 8-15reps
3 sets of Lying Rear Delt Raises 8-10 reps
4 sets of Pulldowns 8-15reps
3 sets of Skullcrushers 8-15 reps
Saturday: Full Body (strength)

3 sets of Deadlifts 8 reps
3 sets of Squats 8 reps
3 sets of Leg extensions 10-15 reps (light weight)
I followed this while bulking. Focus on compounds and try to add 2 reps to each accessory exercise each session until you can do 15 reps with that weight. Next session, increase the weight and drop the reps back down to 8
Lower the volume if you're cutting. You might have to adjust the volume to what you can handle too if you're bulking

>>38431165
Looks good

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I'm considering Candito's linear program, I was just wondering what % of my heavy lifts I should use on the hypertrophy days

>>38424102
Just started Phrak's GSLP after a break from lifting. What kind of upper body gains can I expect? Goal is to get big and strong.

MON - Chest/Hamstrings

Barbell Bench Press 10x10
Hamstring Curl 10x10

TUE - Back/Shoulders

Barbell Row 10x10
Shoulder Press 10x10

WED - Off

THU - Quads/Traps

Barbell Squat 10x10
Barbell Shrug 10x10

FRI - Calves/Arms

Calf Raise 10x10
Bicep Curl 10x10
French Press 10x10

SAT - Stretching

30 minutes of stretching

SUN - Off

>>38432881
There's like almost no volume so not a lot. Do something more catered for hypertrophy

>>38430320
what? it's just GSLP with accessories

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>>38432844
I did around 60-65 %. Not a lot of intensity but that is not the purpose. Since the 5x8 can easily make you fatigued and affect monday, lower the intensity. I know it says hypertrophy but these high rep days are also a great day for you to improve technique since you are doing light weight. You are NOT trying to set pr's on hypertrophy days. Go light, go trough the motion, keep rest time somewhat timed and improve your form.

>>38432887
kys

Texas Method. Pressing emphasis a la one of the models in Lascek's book. Not gay, just think he talks sense.

Mon:
Press volume
close grip bench 3x10
weighted pull ups 3x5

Tue:
Squat volume
RDL 3x8
rows from the floor 3x5
hanging leg raises 3x5-10
heavy holds** 3xf

Thur:
Press intensity
Push press 3x3 (will change to weighted dips 3x3 if i ever get round to building parallel bars)


Fri:
Squat intensity
Deadlift intensity
weighted pull ups 3x5
HLR 3x5-10
heavy holds 3xf**

**matching the deadlift weight of the week, folowed by hanging from fingers along the tippy top of a pull up bar or, if they're available, holds via grabbi thick bumper plates with fingers

What if i do every set as burnout sets? 2-3 times a week

>>38434023
will maybe work for mass/size training but do nothing for strength. and in my own experience, strength = size. good size too not clunky powerlifter shit. best mass gains i ever made was (extremely surprisingly) during Dan John and Pavel Tsatouline's Easy Strength.

>>38434047
Strength endurance and high reps = size.
Strength just equals strength.

>>38434047
>>38434079
Do you know any routine that follows the burnout method in every sets? do they exist?

>>38424102
xAxB repeat
Upping the weight on all exercises everytime I manage to do 3x5, deload to 90% if I fail 2 times in a row.

A
Squat 3x5
OHP 3x5
DL 1x5
Weighted Dips 3x5
"Cheat" Curls 3x5 (little bit of momentum on eccentric, slow on concentric)

B
Squat 3x5
Bench 3x5
DL 1x5
Weighted Chinups 3x5
"Cheat" Lateral Raises 3x5 (little bit of momentum on eccentric, slow on concentric)

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--Monday--
Squat 5x5 80% of 5RM
Bench 5x5 80% of 5RM
--Tuesday--
Squat 2x5 64% of 5RM
Bench 3x5 64% of 5RM
Leg Press 3x12
--Friday--
Squat 1x5 100% of 5RM
Bench 1x5 100% of 5RM
Dead 1x5 100% of 5RM

*At the start of the next week add 5 lbs to all of Friday's lifts and readjust the rest of the week's weight accordingly in order to progress.

>>38434360
negga don't do heavy lateral raises. Shit like that is gonna fuck your shit up, it's not worth it as a beginner. I'm guessing you're only diddlying every workout for like 2-3 weeks tops

>>38434465
is that all? no pulling and all that benching is gonna mess you up m8

I love this program and I'm never switching to anything else.
https://www.dropbox.com/s/a0tlbo2wt3gbgjt/Push_Pull_Legs%20Split.docx?dl=0

So what's everyone's opinion on Straight Press vs Push Press? I was doing Straights but I wanna switch things around a bit and do Push for a while and get up to those really heavy weights (so I can clean and jerk properly). Doing Greyskull LP.

>>38434465
do some fuckin pullups or something you mong

>>38434465
>I squat...and I bench

Dips and Chinups.
Should I go to failure or add weight once I can do 10?
I currently can do 3x10 dips and 6-5-5 neutral grip chinups

Would anyone be willing to make a spreadsheet of Mike Mahler's routine?
It's the first one mentioned here: http://mikemahler.com/articles-videos/weight-training-for-size-and-strength/from-russia-with-strength-and-power

>>38435472
Add weight when you can do 15-20 strict reps (atleast on dips) to ensure shoulder/elbow integrity friend

>>38424298
the face pulls on day c will cross over with the rows, id say ditch them for a delt iso, and maybe do some more biceps/lat work on B day, but i dont know your goals and weakpoints, this looks legit if back/bis are ahead

>>38433959
Yeah that's what I was thinking

>>38424102
This just looks like some retard took the Texas method and replaced all of the useful accessory work with a bunch of useless arm shit.

>day 1 (back, biceps and calves)
>Back
pull-down 4x10
close grip pull-down 4x10
seated row 4x10
t-bar rows 4x10
dumbbell rows 4x10
pulls up till failure 3 sets
hyperextension 3x15
>BICEPS
barbell curl 4x8
incline hammer curl 4x10
concentrated bicep curl 4x10
chin ups till failure or overhead cable curl 4x10
>CALVES
Seated calf raises 4 sets till failure

>Day 2
>Chest
Bench press 4x10
Decline press 4x10
incline bench press 4x10
dumbbel flys 4x10
cable fly (high and low, both) 4x10
>Tripceps
tricep kickbacks 4x10
tricep cable extension 4x10
reverse grip triceps extension 4x10
overhead cable extension 4x10
dips 4x till failure
>Abs
Sit ups 4x tll failure
Leg raises 4x failure

>Day 3
>Legs
5 min of warm up in bike
Leg extension 4x10
Leg press 4x10
Squat 4x8
hips abductors 4x10
romanian deadlift 4x8
>Deltoids
side lateral raises 4x10
one arm lateral raises 4x10
standing dumbbell press 4x10
front plate raise 4x10
rear delt raise 4x10
>Traps
Shrugs 5x20

>Day 4
Same as day 1

>Day 5
Same as day 2

>Day 6
Same as day 3

>Day 7
Rest

Should I change anything?

>>38437022
Are you talking about the pic or the way I described my routine?

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>>38424102
pic related is my routine, ss for superset v for volume (3x12+), evrything else is midranged accesory reprange (3x10 or 4x8), it looks weird but i tried to get a split while still hitting evrything twice a week, and my lats recover extremly fast. if it may look disproportionate, my muscles are really imbalanced so dont wonder when i do little leg volume for example

>>38437587
why not just ppl and why not calfes on leg day?

>>38437587
that delt iso volume, u roided?

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>>38434725
>>38435420
>>38435472
This is the Texas Method. You can add whatever accessories you want, but for the big 3 lifts this is the rep/ weight scheme you follow.

>>38438357
you quoted the wrong post but coincidentally it was still me, lel
please add some accessories then my man

I'm joining a gym tonight, wanted to see what you guys think about my routing. I'm a semi beginner. I know a lot of theory but I haven't lifted weights in years, so I'm kind of starting out. While starting, I plan on going for 12-15 reps for at least the first 2-3 weeks, so my muscles can start getting used to this new regiment. Then I'll probably shoot for 5-8.

Day A
Squats
Bench Press
Military Press
Dips

Day B
Deadlifts (with shrug and tiptoe)
Abs
Pull Ups
Bent over Rows

Monday and Wednesday I will do cardio (first month I'll do 1 mile, then I'll start shooting for 2)
Lifting will be done Tuesday, Thursday, and Saturday with A B A, B A B, format.

Thoughts?

>>38439064
Your muscles dont need an adjustment period, and if you decide they do then only do it for the first cycle. Just go straight for the 5-8 stuff.

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Is 'Starting Aesthetics' good? I'm skeptical about 3x6

>>38439077
Alright, gotcha. I'll just do 2 weeks then. It's more of a "I don't want to overtrain when I start out". So I'll make sure to be careful and not overdue it while still shooting for 3x8

>>38437711
nope, natty
>>38437698
cause I don't like it and Im fucking lazy to do it in leg day

>>38432714
The one and only routine <3

Hey guys, are PPLUL 5 day programs too much for a late teens natty lifter? I love the routine and feel like I have great energy, I'm bulking too
I heard some people say that PPLPPL is too difficult for natties, but PPLUL with squats, bench, deadlift, ohp, and lats twice a week is manageable? feedback pls, i got the routine from trappychan

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>>38438573
I did 3 sets of pull ups today in addition to the rest of the program. My back and arms are feelin' juicy. Also there were plenty of college cuties everywhere. Now I'm drinking milk.

>>38440814
I dont think pplul differ a lot from ppl, but ur upper body wont be recovered from your second day when you do upper day. And even though thats rather genetic, no natty being can do 2 leg days so short after each other. I think ppl is way more fitting ESPECIALLY if ur natty and not too advanced

Chest bis
Bench 3x6-8
Incline bench 3x8-10
Barbell curls 2x8-10
Incline db curls 1xf

Legs/abs
Squats 3x10,8,6
Standing calf raises 2x8
Calf raises seated 2x12
Weighted crunches 2x12-15

Shoulders/tris
Standing Db ov press 3x6-8
Seated Bb ov press 2x10-12
Lateral/back raises 1xf
Tricep pushdowns 2x10-12

Back
Stiff leg deadlifts 2x6-8 1x10-12
Meadows rows 2x8-10
Pull downs 2x10-12

I go 2 days on, 2 days off, one day on , one off, on, off, repeat
So it's like an 8 day cycle

Pull:
Bent Over Barbell Row - 3 x 8-12 | 1 min break
Lat Pulls - 5 x 8-12 | 1 min break
Low Row - 3 x 8-12 | 1 min break
T bar Row - 5 x 8-12 | 1 min break
Single Arm DB row - 3 x 8-12 | 1 min break
Face Pulls - 3 x 8-12 | 1 min break
Hammer Curl - 3 x F | 2 min break
Strict Curl - 3 X F | 2 min break
Deads - 3 X 5 1 X 2 1X1 1X1 dropset | 60%-80%, 85%, 90%
SL DL - 3 x 8-12 | 1 min break

Push:
DB Press - 5 x 8-12 | 1 min break
Barbell Shoulder Press - 5 x 5 | 5 min break
Incline BB Bench - 5 x 5 | 5 min break
Military Press - 5 x 5 | 5 min break
Skull Crushers - 3 x F | 1 min break
Cable Pushdown - 3 x 8-12 | 1 min break
Side Lat Raise - 3 x 8-12 | 1 min break
Shrugs - 3 x F | 2 min break
Overhead Cable Curls - 3 x F | 2 min break

Legs:
Squats - 3 X 5 1 X 2 1X1 1X1 dropset | 60%-80%, 85%, 90%
Leg Press - 5 x 8-12 | 1 min break
Leg Extensions - 5 x F | 2 min break
Leg Curls - 3 x 8-12 | 1 min break
Seated Calf Raise - 3 X F | 1 min break
Lunges - 3 x 8-12 | 1 min break
Cable Crunch - 5 x F | 2 min break

Shoulder Day: Every Other Week.
DB Arnold Press - 5 x 8-12 | 1 min break
Barbell Shoulder Press - 5 x 5 | 5 min break
Lat Pull Downs - 5 x 8-12 | 1 min break
Lateral Raises - 3 X F | 2 min break

>>38441180
what does everyone think of this for someone whose been lifting for 5 months.

Best core (ab) exercise?

So Push Press vs Straight Press for Greyskull LP?

>>38427598
>>38427639
That's a fucking retarded routine.

There's no progression to harder exercises, you're literally just building endurance.

If strength or muscle size is your goal this routine is dumb.

>>38424102
Can somebody tell me what it means by chin ups OR barbell rows, wtf does that even mean? you choose whichever u feel like on the day or you only choose to ever do one of them?

>>38432881
If you're eating right you'll get strong and definitely gain some muscle.

>>38438357
got damn is that photoshop or the real life?

>>38441180
>>38441200
>timing rests
shit is totally pointless and is going to make you have shit results since there's no way you can do any decent weight on sets with 1 minute rest. It's something retarded PTs add in so their clients sweat more and they think they're working harder.

If you're an athlete who's trying to build some form of muscular endurance it may have a place, but it's fucking stupid to do it on everything. Do it on light isolation at most.

You also have zero form of actual progression, do you plan to go to the gym every week and do the same shit? You're not going to progress well then.

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>>38433347
Bullshit.

>>38424102
can someone PLEASE tell me what this is written in? what program is that?

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Does anyone know any good strength routine focused more on bench? My bench is lacking, when I'm doing okay when it comes to squats, ohp and deadlifts. Any help?

>>38441486
DuP with shit tons of volume

>>38440967
sorry if i wasn't clear, it's PPLxULx, so there are at least 2 days rest between every exercise. This should be easier than PPLPPLx, right?

pls critique

Do a 1k run before every workout, and a 20 minute HIIT session on the bikes afterwards.

Monday
>Squats
>Bench
>Dumbbell flys
>Incline dumbbell press
>Tri extentions

Tuesday
>Rows
>Horizontal row machine (vertical grip)
>Widegrip lat pulldown
>Horizontal row machine (horizontal grip)

Thursday
>Deadlifts
>OHP
>Dumbbell shoulder press
>Barbell front raise
>Lateral delt raise macine

Friday
>No plan.
>Do the 1k run, then short workout on whatever I feel like needs working
>Usually just push myself harder on the HIIT at the end.

>>38441443
what do you recommend?
i'm adding 5 lbs to main lifts every week, and if I can complete a isolation with reps, i'll add weight.

>>38441570
Skip the run before your lifts. Run on rest days.

>>38441751
why?

>>38439102
Just do Greyskull with >>38427514 accessories
"starting aesthetics" is trappy-chans work and should be burned

>>38441269
Ab wheel rollouts and hanging leg raise

>>38436076
Anyone???

Push

Incline Bench Press 5x10
Incline DB Press 4x15
Flat Chest Flies 4x10
Cable Flies 3x12
Tricep Pushdowns 5x12
Overhead Cable Tricep Extensions 3x10
Lateral Raises 4x12
Pull
Bent-Over Barbell Rows 4x10
Wide-grip Lat Pulldowns 5x12
Close Grip Cable Rows 4x12
Face Pulls 3x20
Dumbbell Curls 3x10
Cable Curls 4x12

Lower
Squats 4x8
RDL 3x12
Glute-Hamstring Raises 4x8
Leg Press 5x12
Calve raises 4x15

Upper
Overhead Press 5x7
Flat DB Press 4x15
Cable Flies 4x12
Lateral Raises 5x12
Lat Pulldowns 4x12
Cable Medium-grip Rows 4x15
Face-Pulls 3x20
Dumbbell Curls 3x10
Cable Curls 4x12
Lower
Squats 4x8+
Deadlifts 3x5
Leg Press 5x12
GHR 4X8

PPLxULx

Is PPLxULx too much for a 18 y/o natty lifter on a bulk?
185 pounds, 315 pound diddlylift, 280 pound squat, 230 pound bench, 110 pound OHP
Advice pls, trying to get 1/2/3/4

>>38444095
I think you're alright, just make sure you get enough sleep between training days, and you're getting enough food.

I'm planning on starting the 5x5 but I'd like to add pull ups/downs one day and lunges the other day. Anyone add stuff to the 5x5? Is this dumb for some reason?

What is better SS or /fit/s Greyskull LP?

I've been doing this routine lately

https://www.muscleandstrength.com/workouts/phul-workout

I like it but I like the first two days way more, especially seeing my progress on the main lifts. Is there any reason why I couldn't alter this to doing day 1, day 2, rest, then 1 and 2 again instead of 3 and 4?

>>38424102
Push
Overhead Press 5 X 10
Side Laterals 5 X 10
Bench Press 5 X 10
Dips 5 X 10
Incline Dumbbell Bench 5 X 10

Pull
Deadlifts 5 X 10
Pull Ups 5 X F
Bent Over Rows 5 X 10
Close Grip Chin Ups 5 X F
T-Bar Rows 5 X 10

Legs
Squats 5 X 10
Leg Extensions 5 X 10
Standing Calf Raises 5 X F
Leg Curls 5 X 10

pplpplx

This has been working well but I should probably drop volume a bit. Suggestions and r8?

>>38424102

PPLPPxx

PUSH
Incline db press 3x10
Flat bench 4x6
Flyes 3x12
Overhead press 3x10
Lateral raises 3x12
Close-grip bench 3x10

PULL
Deadlift 3x5
Pullups 1xfailure
Pulldowns 3x10
Cable rows 3x10
Shrugs 3x12
Barbell curls 3x12
Hammer curls 3x12

LEGS
Squats 4x6
Lunges 3x10
Leg press 3x10

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Going to try this version of texas method that I wrote up starting next week. My goal is to progress slightly faster than I was on 5/3/1 while slightly increasing upper body workload. Looking for suggestions on a replacement for flat DB bench press, I'm considering dips and decline DB press but I hate both movements. It seems like the smarter decision would be to replace regular flies with decline flies.

>>38447036
5x10 is dumb, takes too much time with long rests, doesn't give most people good gains with short rests. I'd also say that prioritising OHP over bench is dumb unless that's your specific training goal.

>>38447145
I'd swap db press and bench press and switch around the sets, unless your goal for db press is to warm up for the bench

>>38445475
Neither routine has sufficient horizontal pulling, unless your goal is to gain some weight for football do Candito's beginner program. It's a better bodybuilding and powerlifting program.

>>38446608
Then you'd be doing a shittier version of lyle mcdonald's generic bulking routine.

http://jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

>A
Squat
OHP
Chinups
Dips
Rear Delts
Ab Work

>B
Deadlift
Bench
Rows
DB Press
Biceps
Ab Work

>C
Front Squat
Incline Bench
Romanian Deadlift
DB Row
Triceps
Ab Work

Git strong and swole. Progress is fairly self-regulating; if I can't add more raw weight onto a compound lift I'll lower intensity and drive out as much volume as I can handle for a while.

As much as I enjoyed the Texas Method style of training I much prefer exercise variations.

>>38441445
Nice picture. Unfortunately in the real world you're going to need more than 6 sets a week for the big muscle groups if your goal is hypertrophy.

>>38447266
That's rep ranges, not sets.

>>38447269
I know, I'm talking specifically about the grey skull lp routine and that it's a waste of time if you want hypertrophy

>>38447365
Greyskull base is 9 sets/week of pressing movements, 6 sets of squats and 1 set of deads.

You're supposed to add assistance work to make up the other missing one third volume, but even if you just did phrak's you'd gain muscle as a noob.

double bump

>>38448087
But why

>>38441269
Don't do ab wheel you'll fuck up your lower back.

Hanging leg raise, russian twists with a plate/medicine ball and paused front squats will murder your abs.

>>38447365
For a beginner it's fine for hypertrophy desu

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Moving on from SS to more volume and upper body. Is this too much volume and should I add more deadlifts /fit/?

>>38448516
Also have a slight APT; will this give me enough abs work to fix this?

Minimalist Routine

A
3x5 Press
2x5 Sumo Deadlift
3x8-10 Weighted Chinups

B
3x8-10 Dips
2x5 Conventional Deadlift
3x10-20 Lateral Raises

Upping all weights by 5lbs every time I reach the planned maximum reps for all sets.

>>38448516
Looks pretty much like PHUL to me so go for it.

>>38448516
Do 3 sets of deadlifts

>>38448604
You can add hanging leg raises to the end of day 2 and 4. Maybe throw in some plank variations and russian twists for some variation if you don't want to do just hanging leg raises.

Paused front squats hits the abs like crazy too. Just don't forget to balance out the ab work with some lower back work like hyperextensions.

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Uper body routine
Dips 4x8
triceps extension 4x8
Alternated biceps curls 4x8
Dumbbells rows 4x8
Push ups 4x10
Any one knows any good legs and abs routine

>>38448610
I'd do trap bar or jefferson deadlift instead of sumo. And I'd do dips and press every workout instead of alternating, that way you can do a second pulling movement and bump your upper body frequency to 3 times a week for every major muscle. It's one more exercise per day but consistent with what you want to achieve and will create a better physique.

>>38448792
Probably a good idea. With all those deadlifts and the Chinups, I'm probably not doing enough for the front compared to the back.

>>38448911
Actually my concern is that your quads aren't getting any work and your chest/biceps/lats are getting worked once per AB cycle while your traps/delts/hamstrings are being worked every time you go to the gym. Kinda silly if you want to be balanced and healthy. I definitely recommend trap bar over jefferson deadlift but it's fine if you don't have the equipment.

>>38449391
w..what? what do you do if not a routine?

>>38449470
Just go in and lift whatever you feel like doing that day breh as long as you go hard you'll get big brah

>>38449510
why is this any better than a routine?
I can think why it's worse:
>not training whichever muscle group you like least
>lots of time fucking around deciding what to do next
>not keeping track of your lifts

>>38450120
He's memeing u

But one reason would be that it's got better fatigue management than 90% of the shitty routines in this thread.

>>38450310
>do anything you want
>good fatigue management
>management in any sense of the word
no

Madcow with: ohp 2x per week and bench 1x, incline db bench instead of dips.

2x sprints per week on off days

Thoughts?

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>>38424102
Legs:
Squat 3x4-6
Hack squat 3x8-12
Leg extensions 3x8-12
Hamstring curls 4x8-12
Leg press 3x8-12

Push:
Overhead press 3x4-6
DB incline bench 3x10
Bench press 3x4-6
Dips 3x8-2
Facepulls + DB lateral raises 3x8-12
Rope pushdowns 3x8-12

Pull:
Romanian deadlift 4x8-12 + Shrugs
Barbell rows 3x8-12
Pull-ups 3x4-6
One handed DB row 3x8-12
Upright rows + Bent over lateral raises 3x8-12
Curls 3x8-12

+abs and calves every other day

LPPxLPPx

Can't do conventional DL atm cuz lower back injury.

6 Day upper lower

Lower 1
Box/Broad Jumps&Hops 5-8*3
Squat 3-5*5 (typically across, can wave) Weight isn't preset, just looking to work hard
Pause Deadlift 3*3 (across) Not massively heavy, just focusing on hitting good positions off the floor & at the knee.
SLDL + Abs 5*10

Upper 1
Med ball throwing 5-8*3
Strict Press + Ring Chin 2*5, 1*5+
Weighted Press up + 2 DB Row 4*10-12
Curls+ Pull aparts + press ups 3*20+ This is done minimal rest, circuit fashion, just looking for a pump

Lower 2
Jumps as previously described
Front Squat 3*3 (ramping), 2*3@90% of topset
Deadlift 3*3 (ramping), 1*10+
SLDL + Abs 5*10

This works on a 3 week rotation, ramping to 3s then 2s then singles. Can add a deload if there's a decent PR, usually every second cycle.

Upper 2
Throws
Paused Floor Press + Pendlay 5-8*3 (ramping in v.small increments)

Floor press cycles as above, pendlays always in 3s

Farmers carry 5*50 yards
1 Arm press + Ring chin 2*8
Curls+Pull aparts+press ups 3*20+

Lower 3
Jumps
Squat 3*3 (top weight irrelevant, just looking to move 80-85% as fast and cleanly as possible), 1*15-20+ This is a ball buster
Cry on floor 1*F

Upper 3
Throws
Clean & Push Press 5-8*3 (small increment ramping)
Front Rack carry 5*50 yards (ramping)
Some row variant + Weighed Press up 4*10-12
Curl + pose in mirror 3*20+

Workout A:

Squats 3x5
Deadlifts 3x5
OHP 3x5
Pendlay Rows 3x5

Day B
Squat 3x5
Cleans 3x5
Bench Press 3x5
Pull ups/Dips 3xF

I've only recently started and I'm still at babby weights, is it ok to keep the rows as accessories to day A when I move on to bigger weights?

>>38452007
Absolutely, and I'd advise you to raise the volume of rows higher still as you get stronger. More volume = stronk

>>38452007
Here's what I remember from trying to have rows, dl, pc and pull/chin ups in a fullbody strength routine like this:
>Rows
>PCs
>DLs
>Chin/Pull Ups

Pick two and only two as a main lift.

What i tried to run:
Squat 3x5
Bench 3x5
PC 5x3
Chins 2x5-8

Squat 3x5(@75%)
Rows 3x5
OHP 3x5
DL 1x5

This started to take its toll as i felt my lats and traps starting to cramp up after 2 weeks. I'd recommend doing Yates rows for 2x5-8 on DL day and Chin Ups for 2x5-8 on PC day and treat rows/chins as accessories if you still want to try doing all four of them. However in my experience the back volume just got too high trying to do all four of them on an A/B alternating schedule.

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Help me /fit/. I have no idea what I'm doing. I've lost 120lbs by doing cardio only over the last year and I've recently started lifting. I started two months ago and couldn't bench 75lbs. I can now max at 150, but don't have a spotter or anyone to go to the gym with.

I'm trying to tighten my loose skin and get my max up with out killing myself. Pic is my current routine. I do this 3x a week taking a day between lift days to only do cardio.

>>38452341
why the fuck don't you read the fucking sticky

>>38452341
What kind of guidance are you after?

>>38452379
Is my workout going to improve my max lift and help me tighten my loose skin/bulk? When should I add more weight?

>>38452367
I'm sorry I thought this was a gen thread...

>>38452341
read the sticky. it advises a few decent programs. some things that everyone will tell you:
drop the machines. don't ask why, just don't touch machines. please.
start squats and deadlifts ASAP. you'll end up disproportionate as hell if you don't do legs.
In fact, compound lifts and freeweights are much better than machines in general. again, take a look at the sticky (again, THOROUGHLY if you already read it)
the running is okay, but make there's not too much stress on your joints due to obesity. I assume there's not, because of how long you've been running, but it's better safe than sorry.

>>38452403
>>38452415
The sticky answers those questions. You show an utter lack of knowledge about how lifting works. Go read the sticky.

>>38452415
it is, but what you have there isn't really a routine proper. it's just exercises clusterfucked together. take a look at the S T I C K Y

>>38441847
It fucks with your gains and lifting when cardio fucks with burning fat too

Don't lift and cardio on the same day my dude

A
OHP 8,4
Lat raise 6x4
Upright rows 12x4
Squat 5x5

B
Deadlift 8x4
Lat pulldown 8x4
Shrugs 9x4
neutral grip pull up failurex4
ez curl 8x4
hammer curl 8x4

C
bench 5x5
cable flies 9x4
Flies 10x4
Dips failure x 4
skullcrushers 9x4
overhead arm extension(?) 9x4

ABCxxABCxx etc
sit ups planks and a 20 minute jog on rest days.

Help me out bros

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(All exercises are done at 70%-75% of 1RM).
==Monday==
Squat 3x5
Bench 3x5
Rows 3x5
==Wednesday==
Squat 3x5
Incline 3x5
Dead 1x5
==Friday==
Squat 3x5
Bench 3x5
Rows 3x5

I've stalled on this program for the majority of my lifts. Is there any way I can continue to make gains just by changing the weight percentages, sets, or reps without having to scrap the entire program? What do?

>>38454405
Do madcow or Texas Method

>>38454405
Breh... Sauce?

>>38447210
>Neither routine has sufficient horizontal pulling
I add BB Rows and T-Bar Rows (alternating) as a Greyskull accessory. Problem solved.

So maybe a weird question but does anyone know of any good old-school bodybuilding routines? I'm talking really old school, before the Golden Age, like before they even had steroids. I figure it's the best way to find a routine that 100% works for someone who's natty.

But some of those I found like that of Sandow are just too old, and don't even have Bench Presses. So something from that Goldilocks zone of after Bench Press but before roids?

File: Seans SS.png (7KB, 380x337px) Image search: [Google]

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What do you all think about this SS Alternative? Any good?

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>>38455209
I wish I knew where to find more of her.

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>>38455209
https://www.instagram.com/s.adgalbri/

Just found her my dude! HighTest Detective!

File: image.gif (2MB, 250x281px) Image search: [Google]

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I have the time and motivation to lift more than 3 times a week. I'm still a beginner, but I've got all my forms down. Is there a good program that doesn't require 4 rest days?

>>38458804
Depends on your goals. You can train more than 3 times a week but you won't really benefit all that much from it since you won't be able to train certain lifts as often, and when the weight starts getting very heavy, recovery will be difficult training that often. As a novice, you'll be better off using those days off on preparing good food and making sure you get enough sleep. On a novice linear progression program, the gains will come very quickly.

>>38456701

You don't need both dips and bench press. Choose the one you like more and drop the other.

>>38458840
What if I did an upper lower split xABxABx? Would that be a happy medium?

>>38458804

You could do a lower/upper split version of starting strength:

ABxACxx

A = Squats
B = Overhead Press & Deadlift
C = Bench Press & Deadlift

Or maybe go crazy and have only one rest day by doing one exercise each day in the SS order:

ABCADCx

A = Squats
B = Overhead Press
C = Deadlift
D = Bench Press

>>38456701
You dont need to do rows and pullups on the same day. You are still a novice, gains come from workout to workout. Chins give you bis and are easier for a novice than pullups. Close grip bp is a good alternative for building tris and have the best carryover to regular bench compared to the other exercises.

A: sq bp dl crls
B: sq ohp chinups hyper cgbp

Whoever that Sean is, he doesn't know a lot about programming.

>>38457006
>>38456926
Blessed be thou, brother. Sooooo high-test....

Monday
Low bar squat 3x5
Bench Press: 2 x 5, 1 x 5+
Pendlay row 3x5
Incline flyes 2x10-12
Tricep extension variant 2x10-12

Wednesday
Press: 2 x 5, 1 x 5+
Deadlift 1x5
Weighted chin 2x6-8
Lateral raises 2x10-12
Rear delt flyes 2x10-12
Curl variant 2x10-2

Friday
Front squat 3x5
Bench Press: 2 x 5, 1 x 5+
Pendlay row 3x5
Incline flyes
Tricep extension Variant: 2 x 10-12

>>38461166
Actually Im dropping the extensions.

>>38461166
imo just too much different big lifts. Stick to just one squat variation and alternate Mon and Wed routine.

Example:
A)
Back Squat 3x5
BP 2x5, 1x5+
Pendlay 3x5
Flies 2x10-12
Rear Delt Flies 2x10-12

B)
Deadlift 1x5
Press 2x5, 1x5+
Chins 2x6-8
Laterals 2x10-12
Curls 2x10-12

Another trick to get more pressing volume without adding additional exercises (and get more training of the movement) is to do:
BP 3x5, 1x8@70%
OHP 3x5, 1x8@70%
You can't do this with the amrap tho, maybe do the amrap version after a deload and stick to the 1x8 backoff set when you're progressing to new weights.

>>38462122
Except my workout isnt AB its ABC.
Squats are always on mon and fri deadlift on wen. So its easy to alternate the squats. I want to alternate because I want the benefits of both squats. Low bar for ass and posterior chain fronts for quads and core.