Routine general

A:
DL 5x5
Row 5x5
OHP 5x5
Abs
Pullups to failure x2

B:
Squat 5x5
Bench 5x5
Shrugs 10x3
Abs
Pullups to failure x2
Hill Sprints x6

>>39476742
>shrugs
>does it anyway

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>>39476667
>10x3

>>39476742
>pullups to failure
>parents still proud of me

Chest/Tri Day:
BB Bench: 8xLight
5x Medium
4xAlmost Max
2x Max
BB Incline Bench
DB Flat Bench
DB Tri pull
Weighted Dips
Tri pull down

Back/Bi
DB Curls
BB Curls
Cable Curls
Lat Pull down
Lat Row
BB Row
Forearm workout

Leg/Sholder
Squat
OHP
BB Calf Raises
DB OHP
BB Front Raise

Monday:
Deadlifts-
135*5*2, 205*5, 255*2, 275*2, 315*3*2, 375*2*2

Tuesday: 30 minutes cardio

Wednesday:
Squat- 135*10, 185*5, 235*5, 275*5, 315*3, 350*3
Light bench- 135*10, 185*10, 225*8*2

Thursday:
Light deadlifts- 135*5*2, 205*5*2, 275*5*2, 300*5*2
Sideholds- 135 each side for 20 seconds, 5 times
Stretches

Friday:
Light squat- 135*10, 185*10, 225*8, 275*8
Overhead press: 100*10, 135*8, 155*5, heavy push presses if I'm feeling good.
Tricep, bicep, shoulder, and calve work.

My main focuses are deadlift and squats, obviously.

My question would be wich routine would you guys recommend. I've been going to the gym for 3 years now. The problem is that due to lower back problems I never squatted nor deadlifted until 6 months ago. So I never did SS, but my bench is almost 225 x 5 @160lbs but my squat is 187 x 6 and deadlift is 242x6 (this numbers are from Lyle's generic bulking routine wich I've been doing). My question is if I should just stick with this program or hop on Texas Method (or a program that somebody suggests) because I'm clueless.

Thanks!

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>>39476903
>I've been going to the gym for 3 years now
>but my bench is almost 225 x 5

>>39476779
lel

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>>39476873
why no deadifts?

>>39476667
>tells
>bad

>asks
>also bad
wtf am i supposed to do when i dont understand something

>>39476873
You should do back before bis

>>39476944
I never bulked hard, I'm only 160lbs so that is a decent number. If I were tu bulk I can easily get to 250lbs - 300lbs. The problem is the squat and the deads

>>39477250
My bad, didnt see your bodyweight.

>>39476944
Also I didn't lift with a decent program until a year ago so those first two years was basically wasting my noob gains with shitty giant sets that did almost nothing for me.

>>39477235
I do Bis first to kill the hostage so to speak.

>>39477095
Cause Im scared of snap city and am too autist to ask for help.

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>>39477304
>Cause Im scared of snap city and am too autist to ask for help.
GET OUT

>>39477127
asks is a first step you twat... those are stages you don't have to find yourself in each one...

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>>39478162
...what?

help, pls.

>A
3x5 squat
3x5 bench
3x5 pendlay rows
~3x10 ???
~3x10 dip machine
~3x8 hyperextensions

>B
3x5 squat
3x5 The Press™
1x5 sumo deadlift
~3x10 seated cable rows
~3x10 hammer curls
~3x25 crutches

not sure what iso chest lift i should add. cables or dumbbells?
should i throw chinups in there? my back is always sore as shit from the sumos

>>39478217
i just realized i don't have much shoulder work going on either. help, brahs

>>39478225
Lateral raises are pretty much king. If they bore you because of needing baby weights compared to other lifts, upright rows work middle and anterior deltoids pretty good too.

>>39476667
I just choose a muscle group and focus on that. I find that promotes muscle growth since you're straining one set of muscles more than if you spread it out across your whole body.

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>>39478240
>I just choose a muscle group and focus on that. I find that promotes muscle growth since you're straining one set of muscles more than if you spread it out across your whole body.

>>39478246
Okay, how is that different than having leg day?

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>>39478268
>Okay, how is that different than having leg day?

What is your plan, nigga???

You just pick a muscle group with random weight and lift it a random amount of times?

>>39478293
No, I try for 3-6 sets of 14/10/8/6/4/20-40 for a bunch of exercises that focus on that one group.

For shoulder it would be dumb raise, lateral raise, bend over rear delt raise, then whatever else I feel like doing. Maybe it'll be a rear delt exercise using machines, maybe it'll be cable holds. It depends on how I'm feeling and what interests me that day.

>>39478361
Can someone explain why this is bad for me?

>>39476667

xAxBxCx

A: 4x8 bench press, 3x10 tricep extensions/dips/pushups, 3x10 weighted decline sit-ups, 3x10 bicep curls/pushups, 3x10 DB bench

B: 4x8 squat, 3x10 weighted calf raises, 3x10 plyometric sled jumps, 3x10 decline weighted sit-ups, 3x10 reverse hyperextensions, 4x8 RDL.

C: 4x8 OHP, 3x10 supine pull-ups/dips, 3x10 decline weighted sit-ups, 3x10 bent over DB rows/weighted shrugs, 3x10 lat pulldowns.

I run competitively and I try to get the lifts in on the PM after I do my hard runs in the AM. That way even though I'm not fresh for my lifts I'm getting in a few easy days per week.

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>>39478583
>I run

>>39478855

Laugh all you want, my track scholarship got me through college debt free.

>>39478990
Not worth it

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>>39478990
>college

>>39476667
Hands? Do you get a pedicure every other day?

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>>39479014
nah, I fingerbang your gf 8X12

>>39479020
I broke up with my girl, here's her number
(555) 867 5309
PSYCH! THAT'S THE WRONG NUMBER

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>>39479031
>my girl

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>>39478583
What does your weekly running routine look like?

Only 2 days/week, Tuesday and Friday

Pretty much total beginner

Could I get away with doing the big 4 on both days? So I go to the gym and squat/bench/ohp/dead 2x per week.
Or I could all 4 on the Tuesday, then alternate bench/ohp weekly on the Friday, so one week I do 2xbench/1xohp, and the next week do 2xohp/1xbench. Oh, I forgot chinups, could do those on the Friday too.
This would give me SS volume per week on bench + ohp, 2 squat sessions per week (1less than SS, bad thing?) and 2 deadlifts per week.
The reason I want to do 2 days is because this is to supplement my main sport.
Thoughts?

>>39478361
>>39478529
It's not bad for you.

It will just most likely not give you any strength or muscle gains after your newbie phase.

>>39479020
OOOOOOOOOOOOOOOOOOOOOOO

>>39479071

Aside from the lifting mentioned above, matching up xAxBxCx

x - 3-5 miles easy AM, 5-7 miles PM
A - varies by season but usually some long tempo (6-10 miles, 5:30-6:00 pace) or cruise intervals (4-6 by mile at 5:20-40), lift PM
x - same as first x
B - again varies but usually faster intervals or speed work, like 8x1k at 5:00 mile pace or 3x200-200-400 at 30-30-60 seconds, lift PM
x - same as previous x
C - long run, 13-18 miles, usually pick up the pace last 5 miles or so, lift PM
x - off

Current fitness is around 15:30 5k, 32:00 10k, and 71-72 half marathon. Used to be faster in college but I started lifting more and running less.

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overseas for few weeks and the gym only has DBs and a shit load of machines for some odd reason. no freeweights so doing my best to have a rounded routine for awhile, all 4 sets of 8-12 reps for dat der hypertrophy. thoughts?

A: Quad/Ham/Calf
>DB squats
>leg press
>leg extension
>leg curls
>db lunges?? (for ham)
B: Chest/Tri
>bench press machine
>incline db press
>bench flys
>dips
>cable extensions
>skullcrushers
C: Back/Biceps
>machine rows
>db rows
>pull ups
>preacher curls
>arm curls
D: Shoulder/Calves
>seated db press
>side lat raise
>rear lat raise
>shrug
>standing calf raise
>seated calf raise

A:
Dumbbell press 4x10
Horizontal row 4x10
Barbell sit-up 4x10
Incline dumbbell press 4x10
Lat pull down 4x10
Idk what is was called but you need to twist a weight left and right whilst laying on the ground 4x10
Dumbbell flys 4x10
Barbell row 4x10
Bench 4x10

Can't completely remember the names of B but it's mostly for legs

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I've been doing this routine for a long time now. Rotating schedule, 3x week:

Front Squat 3x8
Bench Press 5x5
Lateral Raise 3x12
Deadlift 3x5
Leg Extension 3x12
Hang Chin up 3xF
Dual Extension 3x12

Front Squat 3x8 - 105
Overhead Press 5x5
Dumbbell Fly 3x12
Pendlay Row 5x5
Facepull 3x12
Hyperextension 3xF
Hammer Curls 3x12

>>39481692

Ignore the 105kgs. Accidentally left that there

ABxCD

A
SquatDay
Squats 3x12
Db lunges 2x20
Stiff Leg Deadlifts4x15
Goblet Squats4x8
Straight Arm Lat Pull Downs 4x15


B
Bench Day
Bench Press3x12
Incline Dumbbell Bench 2x20
close grip Press 4x15
1 Arm Tricep Extensions 4x8
DB flyes 4x15


C
Accessory Day
Military Press3x12
Arnold Press2x20
Cross Body Hammer Curls4x15
Pull Ups4x8
Rear Delt Flies4x15
Bent Over Barbell Rows6x5


D
Deadlift Day
Deadlifts3x12
1 Arm Dumbbell Row2x20
Dumbbell Shrugs4x15
Standing Calf Raises4x8
Leg Extensions4x15

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>>39476667

DAY1 (abs/chest/shoulders/triceps)

Abs workout
Benchpress 3x10
Dumbbell flys 3x10
OHP 3x10
Side raise 3x10
Skullcrusher 3x10

>Benchpress till failur at every set
>i love OHP
>stuck on skullcrusher


DAY2 (Lats / Biceps / traps)

Barbell Row 9x10
EZbar curl 3x10
Hammer curl 3x10
Shrugs 3x10

>i do 9x10 rows because i have nothing to do pullups.


DAY3 (abs /legs/calf)

Abs workout
Squats 3x10
Calf Raises till failur, rest then repeat.

>i really need to add lunges and something else to my legday and do it more seriously.
ABOUT ME
1.92cm (6'3)
78.6 Kg (173 lbs)

>still have bellyfat

current lift no bully:

Benchpress 39kg (85lbs)
Dumbbell flys 12kg (26lbs) per dumbell
OHP 30kg (66lbs)
Side raise 12kg (26lbs) per dumbell
Skullcrusher 29kg (63lbs)
Barbell Row 39kg (85lbs)
EZbar curl 29kg (63lbs)
Hammer curl 12kg (26lbs) per dumbell
Shrugs 39kg (85lbs)
Squats 39kg (85lbs)
Calf Raises 39kg (85lbs)

>why are your benchpress, rows, shrugs, and calf raises at the same weight?
cause i dont wana change the plates everytime.

>why is your bench so weak?
cause i'm dyel, and i do it on the floor, no bench, unrack it from my bed. i'd like not to die. i'l slowly improving it tho.

>why is your squat so shit?
i dont have a rack or anything, so i have to pick the barbell from in front of my feets, lift it to my waist, lift it to my chin, do OHP, then put it on my shoulder, THEN i can start squating.
also if i fail squating the weight, i dont know what will happen to me.

first time i write my workout no bully.

>>39481810
>>39481730

Garbage. Don't write your own routine when you can't even bench 2pl8 or squat 3pl8

>>39481930
meanie

>>39476667

nice bait

AXBXAXX
BXAXBXX

A
Squat 3x6-8
Bench Press 3x6-8
BB Rows 3x8-10
Pec Fly 3-8x10
Facepull 3x10-12
BB Curl 3x10-12

B
Squat 3x6-8
OHP 3x6-8
Lat Pulldown 3x8-10
Incline DB Press 3x6-8
Seated Cable Row 3x8-10
Overhead Tri. Ext. 3x10-12

Been lifting about three months and seeing nice gains. Rate?

Day 1:
BP 5x5
Incline Dumbbell BP 4x6
Rows 3x5
Dumbbell Shoulder Press 3x8
Skullcrushers 3x6

Day 2 Rest

Day 3:
Rows 5x5
Incline Dumbbell Row 3x12
Close Grip Lat Pulldowns 3x15
Dumbbell Lateral Raise 3x12
Dumbbell Shoulder Press 3x10
Upright Rows 3x12

Day 4:
Squat 5x5
Deadlift 3x6
Leg Raise 3x15
Leg Press 3x12
Calf Raise 3x15
Leg Curl 3x15

Day 5:
Dumbbell BP 5x5
Incline BP 3x8
Incline Dumbbell Bicep Curl 3x15
Tricep Pushdown 3x15
EZ Bicep Curl 3x8
Dumbell Flies 3x10


pls rate

>>39483678
i meant leg extensions not leg raise but its the same shit w/e

Ppl. Also try to do 2miles 3 times a week. Is 1hr 30min(not including cardio) okay? Not sure if I should adjust

Push:
Bench
Incline db
Ohp
Db press
Dips
Shrugs
Lateral raises with push ups

Pull:
Deadlifts
Cable rows
Pull ups
Db single arm bent over rows
Lat pull downs
Hammer curls
Preacher curls

Legs:
Squats
Leg press
Calf raise
Leg curls

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>>39476667
>hands

Monday/Wednesday/Friday
>deadlift 1x5@ 80%, 1x1 90%, 1x1 92%, 1x15-20 60% (clusters of three with 20 second breaks)
>military press 1x5 80%, 1x5 75%

Tuesday/Thursday/Friday
Weighted Dips 1x5, 1x1, 1x1, 1x20 (same % scheme as above)
Weighted chin-ups same
Tabata goblet squats or swings

My squat is way better comparatively to everything else. Gonna focus on pressing and pulling for a while. I probably throw in squats once in a while, the deadlifts and goblet squats do enough to maintain it

>>39481007
can i get some advice on this one lads?

>>39484911
Don't sweat it, should be fine temporarily

>>39484911
The arm is one muscle and cannot be isolated. Training "upper arms" is not going to work, you automatically work lower and side arms when using the arm and thus needs you to think of the fact that the entire arms work as one contracting muscles.

Pls help me, I don't know what I'm doing.
ABXABXX

A
Bench or OHP: 4x5 1x5+
Skullcrusher: 3x10
Flys: 3x10
Dips: 2x5+ 1x until failure
OHP or Bench: 4x5 1x5+

B
Squats or deadlifts: 4x5 1x5+
Calf raises or Rows: 4x5 1xfailure
Hip thrusts: 4x5 1xfailure
Rows or Calf Raises: 5x5
Deadlift or Squats: 4x5 1x5+

X
Some form of cardio
Chin ups and pull ups: 3x until failure

>>39483678
Don't do upright rows, ever

>>39476667
/r/ pic with butt workout routine. Pls help me, I pay with THICC pics.

I'm thinking of switching to a PPL routine, 4 exercises each day, with 2 compound lifts each day, but I was going rotate the lighter lifts so I would be fresher for them. so for example

Pull
Deadlift
front squat
wide grip pull ups
bicep curls

Push
Bench press
pendlay row
skull crusher's
dips

Legs
High bar squats
OHP
calf raises
abs

>>39485523
are you responding to the wrong person

>Pull A
Pendlay Rows 4x6
Pulldowns 4x6
Neutral Grip Seated Rows 4x6
DB Rows 1xf
Face Pulls 3x12

>Push
Push Press 4x6
Incline DB Bench 4x6
DB Bench 4x6
Dips 4x6
Leg Press 4x6

>Pull B
Pendlay Rows 4x6
Neutral Grip Pulldowns 4x6
Seated Rows 4x6
Unilateral Hyperextensions 4x6
Farmers Walks 3xf

>Legs
Didly 4x6
Squats 4x6
Unilateral Leg extensions 4x6
Unilateral Leg Curls 4x6
Unilateral Cable press 4x6

What's a 3x week routine involving front squats and OHP, with a general aim to get stronger? Is there a TM / Madcow variant?

please rate, still new been lifting for about 4 months.
PPL

Pull
Seated cable rows 3x10-15
Lat pulldown 3x5-7
Behind the neck lat pulldown 3x5-7
T bar row 3x10-15

Hammer curl 3x10-15
Bicep curl 3x10-15
EZ bar curl 3x10-15

Forearm curls 3x15
reverse forearm curls 3x15


Push
Incline bench press 3x10-15
Chest flies 3x10-15
Bench press 3x10-15

Overhead press 3x10-15
Behind the neck press 3x5-7
Deltoid flies 3x10-15
Arnold press 3x10-15

Tricep pulley pulldown thing 3x10-15
Standing Dumbbell Triceps Extension 3x10-15
Assisted Dips 3x8-12


Legs + Abs
Squats 6x6-10
Calf raises 4x12-15
Seated leg flexion 3x8-10
Seated leg extension 3x8-10

Decline sit ups 3x15-20
Plank 1:00min+
Leg raises 3x15-20
Torso rotation machine 3x10-15

>>39486729
Why no deadlifts? I'd also cut down on the volume, and do the compounds first.

>>39486758
I use the max rep range as an indicator to know when to go up in weight, but now that i typed it it does seem a bit much, i'll probably go down a bit

I dead lift about 1/2weeks-ish, not a big fan of it. Isn't it bad for your lower back?

I always try to do compounds first unless the area is being used.

>A: Chest/Tris/Abs

Bench Press (4x5)
Incline Dumbell Press (4x8-12) / Decline Bench (4x12-15)
Chest Flyes (4x8)
Skull Crushers (3x6) / Tricep Pulldowns (3x10)
Tricep Dip (3x10)
Hanging Leg Lifts (3x15) (Superset with Dips)
Plank (3xf)

>B: Back/Biceps

Deadlifts (1x10, 1x5, 1x5, 1x3, 1x2)
Pullups (3xf)
Lat Pulldowns (3x8)
Machine Rows (3x8) / Dumbbell Incline Row (3x8)
Alternating Dumbbell Curls (3x12) / Spider Curls (3x12)
Seated Wrist Curls (3x12)

>C: Legs/Shoulders

Squats (4x5)
Leg Curls (3x8)
Calf Raises (3x12) (Superset with Leg Curls)
Overhead Press (3x5)
Dumbbell Shoulder Press (4x8)
Lateral Raises (3x8)
Dumbbell Shrugs (4x10)

A B C x A B C x
Any advice lads? Been doing it for a couple of months, going pretty well. Wondering if I should switch to 3 days a week from 6.

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R8 it niggers

>>39476667
HANDS

>>39486309
>pull day has squats
>push day has rows
>leg day has ohp
why the fuck don't you just do GSLP or a PHUL-esque routine?

>>39486825
>Isn't it bad for your lower back?
Only if you have absolute shit form and don't wanna make any gains. Otherwise it's both safe and the king of all lifts.

Your routine seems a little all over the place. I'm not against beginners (which I assume you are given your uncertainty about diddlying) doing isolation, but you really should use strength work as your base before you get into 7-8 lifts per workout + 10-15 rep range. I know it's cliche advice, but read the sticky. You'll see that your current routine is one big mistake. What are your lifting stats?

>>39486729
By using rep range as an indicator of when to go up, you're robbing yourself of the linear weight progression that most beginner routines offer. Therefore keeping yourself weaker and smaller than you could be.

>>39486462
do you want your program to revolve around Front Squat / OHP or just generally want them in the program?

>>39486847
You're either a huge guy doing an advanced routine, or perma-dyel trying to train like an advanced bodybuilder. Stats?

>>39477127
>he doesn't understand the color coordination

You colorblind m8?

>>39486963
OHP 90lbs
Bench 160lbs
Squat 190lbs
Deadlift 170lbs

>>39476667
>blames self for world
That doesn't seem too healthy desu

Somebody please give me some feedback. I've been lifting 3 years, have done a variety of different routines. Just wondering if there are any areas that I don't target or that I overwork in this routine. Ran it through once last week and felt alright.

Injured hip so no squats or deads :(

ULxPPLx

UPPER POWER
Barbell Bench Press 3x5
Dumbell Overhead Press 3x8
Weighted Dips 3x10
Barbell Row 3x5
Wide Grip Pullup 3xF
Barbell Shrug 3x8
EZ Bar Curl 3x8
Skull Crushers 3x8


LOWER POWER

Leg Press 3x5
Stiff Legged Deadlift 3x5
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 3x25
Cable Crunch 3x15
Wood Chopper 3x15
Decline Crunch 3x15
Long distance cycling or running


PUSH
DB Bench Press 4x8
Incline DB Bench Press 4x8
Cable Crossover 3x10
Overhead Press 4x8
Upright DB Row 4x8
Front Raise 2x10
Lateral Raise 2x10
Tricep Cable Pushdown 3x10

PULL
Wide Grip Pullups 3xF
T-Bar Row 4x8
Lat Pulldown 4x8
Shrugs 4x8
Face Pull 3x10
Hammer Curl 3x10
Concentration Curl 3x10
Reverse Grip Curls 3x10
Forearm Curls 3x10

LEGS
Leg Press 4x12
Reverse Hyper 4x12
Quad Extension 4x12
Hamstring Curl 4x12
Seated Calf Raise 4x12
Cable Crunch 3x15
Wood Chopper 3x15
Decline Crunch 3x15
Heavy Cycling or Sprints


4300 kcal/day goal
40carbs/30protein/30fat
5g Creatine/day

>>39487897
How the fuck does one intakes 4300 cals a day (cleanly)?
how much do you spend on food?

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>>39488031
>not doing GOFAD

>>39486841
this is tripping me out hard, your stuff at the bottom implies an 8 day week.

regardless, why not just make a separate day for shoulders and legs? you could arrange it so you'd hit an arm area once a worrkout, something maybe like this
>A: legs/calf/bis
>B: chest/tri
>C: back/bi
>D: shoulder/tri/calf (if you need it)

your week could look something like ABxCDx, you give yourself enough time to get over the bump and hit arms more than once if you have the free time. otherwise looks good, if it's working for you then thats all that really matters desu too much thought is put into routines and people stress out over them

>>39488031
Eggs, toast, sausages and milk for breakfast

Meal prepped spaghetti for lunch, almonds, mixed veggies

Banana and Pre-workout, whey and milk

Instant mashed potatoes and cottage cheese with peaches

Eat 4 meals a day with some snacks. Spend $50 a week on food. Such is life as a 245 lb lanklet. Should say that I have eaten the exact same thing everyday since July outside of meals with gf.

>>39487037
Bit late but I'd rather emphasise OHP and front squats than back squats and bench

>>39486963
I did dead lifts for the first time in October and had to stop lifting because of debilitating lower back pain, went to a doctor got MRI and was told my disc are degenerating apparently that is normal in the aging process but he said I can not dead lift or squat without feeling the pain and it could snap my disc.

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>>39476667
want to reach 1/2/3/4 while looking the best I can. OHP is lacking in this routine but I'm already at 45 kg so I figured I would concentrate on the others for a while.

Any critique on this one?

>>39488355
I'm at university so am pretty free to go to the gym whenever. Basically, mon/tue/wed, Thursday off, fri/sat/sun, Monday off, tue/wed/thurs, etc.

I just wonder if I'm overworking it and I'd be better off doing fewer days.

I used to do nothing but 3x3 workouts and got up to 200kg Deadlift, 180kg Back Squat and a measly 100kg Bench Press.
Monday I decided to just go back to the gym and work upper body after a 2 year break and just see what I could do, taking notes, ended up doing 8-10 sets of the following doing 8-12 reps of each:

Incline Bench Press
Wide Grip Lat Pull Down
Incline Butterfly
Seated Rows
Delt Raises
Tricep Press
Bicep Curls
Wrist Curls
Reverse Wrist Curls

Leg day the next morning before work same reps and sets:

Back Squats
Leg Press
Quad Press
Ham Curls
Calf Press

Essentially one compound, followed by an isolation for muscles involved. Compound for adding strength and isolations for adding size.

Rate and hate.

A:
Squats 5x5
Benchpress 5x5
Barbell row 5x5

B:
Squats 5x5
Overhead press 5x5
Deadlift 1x5

X:
4k bike ride

AxBxAxx

Anyone have any recommendations on things i can add to my routine? I'm open to anything

>>39491067
I was thinking of adding some sets of chin ups on my day A and a few sets of dips on day B

>>39490982
Wide Grip Lat Pull Downs is because too fat and weak to do pull ups yet. On 500 calories deficit, pumping iron and cardio every 3rd day (hour and a half).

hey /fit/, im doing SS for 2 months now but im not really a fan of pendlay rows, what can i remove/add?

A:
squat
bench
incline dumbbell press
deadlift
dips

B:
squat
standing military press
pendlay rows
chin ups

AxBxAxBxAx...

should i do seated cable rows + something else for pendlay rows?

>>39491560
seated cable rows are fine to substitute for pendlay imo. they hit the basically same muscles, and they're an accessory anyway.

>>39491560
and thats enough? i added incline dumbbell press recently myself because i felt like bench press wasnt enough. maybe seated cable rows and narrow grip pulldowns?

please tell me if my routine is dumb. I'm 6' and weigh 72kg, up from 67 when I started lifting 6 months ago.

A
Dumbbell bench press
weighted Pullups
Cable crossover
Ohp

B
Squats
Decline weighted situps
Calf raise machine
dips

C
Weighted chinups
Bicep curl variation #1
bicep curl variation #2
dumbbell skulcrushers
Dumbbell side raise

depending on my work roster it's AxBxCxx or ABCxxx or ABxxCx

>>39491622

You want to avoid doing ABCxxx. No point having all your rest at the end of your week. It gives you no time to recover between A, B and C and gives you far too much recovery time at the end.

>>39491775
Yeah I try my best not to do weeks like that if I can
Also unrelated question but why the fuck can I dumbbell bench more than I can squat? Squats are so fucking hard for me

>>39487037

Mon:
Front Squat 4-6x3 (work up to atleast 4x3 heavy)
Overhead Press 4-6x3 (same as FS)
Snatch grip DL 3x5 (or rows 3x5, or PC 5x3)
2x10-12 weighted hypers

Wed:
Back Squat 4x5 (work up to 2x5 heavy, 2x5 warm ups at 70/90% + warmup to those numbers)
Bench/Incline Bench/Push Press 4x5 / 4x5 / 2-3x3 (2x5 warmups for bench/incline, 2x5 work sets, no more than 3x3 work sets for push press)
Deadlift 4x5 (1 work set, 3 warm ups) + Weighted Pull ups 2x6-8

Fri:
FS same as monday
OHP same as monday
pulling exercise (either same as monday or other variation that is heavier than mondays but lighter than deadlifts)
Bodybuilding:
Dips 2-3x6-8
Curls 2-3x8

OR

You can work up to heavy doubles/singles in FS/OHP on fridays. Example: 3-4x2 (four doubles as work set) or 8-10x1 (singles) depending on how far you've come in training.
If you can load weight onto your triples work sets i suggest you stick do doing that every time you front squat/ohp (twice a week). OHP will prolly have to start being singles/doubles earlier tho.

here's a decent writeup on HLM training by lylemcd: http://www.bodyrecomposition.com/training/heavy-light-medium-training.html/

Here's bill starr talking about strongman training in general using heavy light medium training
http://journal.crossfit.com/2014/03/building-behemoths-part-1.tpl

http://journal.crossfit.com/2014/05/building-behemoths-part-2.tpl

Fairly new to this, probably doing it totally wrong. Bench workout below
Warmup:
Stretch 10 mins
1x20 bench no weights
1x15 65 bench
Bench
2x15 95
2x10 125
3x5-failure 135
Rest
2x3 155
Between sets alt each exercise
20 weighted russian twists
30s plank
15 weighted sit-ups
10 leg raises
30 sit-ups
Is this effective at all? My bench is lagging behind deads and squats so I hit it more than the other two. I also try to work arms afterwards with varying success.

Squat 5x5
One Arm Row 3x12/12
Bench 3x5
Dead 1x5
Farmers Carries (Heavy) 4xFail.

MWF

I know people will say why rows before deads but I havent had any grip problems yet..but Im not strong yet so idk.

>>39476667
Monday:
Bench 5x5
Incline 5x5
Dumbbell Press 3x8
Flys 3x8
Tripulldown 3x8
Skull Crushers 3x10
Tuesday
Deadlift 5x3
Outrow 3x8
Inrow 3x8
preacher curls 3x8
Concentration curls 3x8
Wednesday
Squats 5x5
Lunges 3x8
Crunches 3x30
Planks 3x30 seconds
Thursday
Shoulder Press 3x8
Shrugs 3x10
Crunches 3x30
Planks 3x30 seconds
Friday
Calve raises 3x30
Twists 3x15
Forearms 3x30

---A---
Bb bench
Db incline press
Cable crossover hi to low
Pull Over
Squat
Deadlift
Chin up
EZ bar curls

---B---
Bb bench
Db incline press
Lat pull down
Pendlay rows
T bar rows
Squats
Skullcrusher
Rope triceps
French press
Dips

---C---
Deadlift
Squat
Calf raises
Db bench press
Cable crossover hi to low
Db military press
Arnold press
Lateral/front raises

AxBxCxx

>>39491880
meant for
>>39490514

Haven't joined a gym yet, membership starts next week but for a month now I've been exercising with some dumbbells I found

Seated Dumbbell Press 9x3
Dumbbell Chest Press 15x3
Dumbbell Shrugs 9x3
No weight Squat 30x3
Dumbbell Curl 9x3

Anyone wanna recommend some other shit I can do that's easy with no equipment (except dumbbells)

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Deadlift 1x5
OHP 3x5
Rows 3x5
Curls 3x8
Lat Raise 3x8

Squat 3x5
Bench 3x5
Dips 3x8
Flies 3x8
Tricep extension 3x8

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>>39481692
Do you guys think this is a good routine ?
I did some split routine, but it's not my thing.

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I like this one

>>39492864
Front squats no back squats?
Deadlifts after squats and bench? Will you have the energy?
If I were you I'd trade out front squats for back squats one or two days, and maybe just do deadlifts on its own day, I don't think you need to be doing it 3x a week

>>39492893
???

Back squats are on the first workout

Deadlifts aren't after squats or bench, they're on their own day

I'm not doing any exercise more than 2x a week

ABxABxx

A:
flat bench 5x5-7
close grip bench 5x5
flat bench dumbell flies 5x5
incline close grip bench to flies 5x5

OHP 5x5
lateral raises 5x6
rear delt flies 5x6
arnold press 5x5

dips 5xF
cable kickbacks 5x8
rope pull downs 5x6
skull crushers 5x5

B:
calf raises 5x12
squats 5x5
deadlifts 5x5
leg press 5x6

pendlay rows 5x5
close grip pull ups 5xF
lat pulldowns 5x6
cable rows 5x8

preacher curls 5x5
hammer curls 5x6
dumbell curls 5x6

abs at home on X days

>>39476667
how high should my lifts be before i consider doing 5/3/1 or something else periodized

>>39490915
if you ever think you're overworking, you probably are

>>39493055

Well I do a lot of swimming as well. Was competitive but I don't compete anymore and I've cut the sessions down to about 4 a week, good for fitness and helps keep the bf% down. Just wanted a few opinions on whether I'd make more gains doing 3 lifts a week instead of the 6.

>>39490982
Anyone want to review this?

Bodypart split, every workout is not the same though I got some exercises I do every workout (typically done heavy 3-6 reps), assistance exercises vary.

Typcial workout: 15-20 sets 1-2 minute rest (3 minutes on big compounds), usually start workouts with compounds heavy. going for higher rep ranges later in the workout. Let's say I do five exercises for chest, reps could be 3-5 / 6-8 / 8-12 / 8-12 / 12-15 for each exercise.

Exercises every workout consist of atleast:
Chest: Incline barbell/dumbell press
Back: High rack pulls, chins, face pulls
Legs: Squats, squats, squats, stiff deadlifts
Shoulders: Overhead barbell press, lateral raises, face pulls
Arms: Just make sure I use alot of different angels.

Got shitty posture so alot of face pulls.

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>>39476789
>>39476742
>>39476880
>>39478217
>>39478583
>>39481007
>>39481692
>>39481730
>>39481810
>>39482322
>>39483678
>>39484035
>>39485580
>>39486447
>>39486729
>>39486841
>>39486847
>>39487897
>>39491067
>>39490982
>>39491880
>>39491902
>>39492009
>>39492631
>>39492697
>>39492978
I can't imagine doing 3 sets of 10 and then just quitting. Good luck getting gains will this bullshit strategy.

Protip: You will NEVER grow if all you do is this shit. You HAVE to do burnouts. You HAVE to
do pyramid/burnout hybrids. Sticking to the 3x10 meme will get you nowhere. You have to "overtrain" if you want to see any kind of progression

R8 me bois

A:
snatch grip high pull: 4 x 5
Overhead Press: 6 x 3, 1 x 10
squat: 3 x 6
weighted chinup: 3 x 8
weighted dip: 3 x 8
Reverse curls: 3 x 12
Leg Raise: 3 x 10

B:
Deadlift: 5/3/1
Deadlift: 5 x 10
Incline DB press: 4 x 8
Hammer strength row: 4 x 10
Facepull: 4 x 15
CGBP: 3 x 10
Neck curls: 3 x 20

C:
snatch grip high pull: 4 x 5
Overhead Press: 6 x 3, 1 x 10
squat: 3 x 6
weighted chinup: 3 x 8
weighted dip: 3 x 8
Preacher curls: 3 x 12
Leg Raise: 3 x 10

>>39493671
The arm is one muscle and cannot be isolated. Training "upper arms" is not going to work, you automatically work lower and side arms when using the arm and thus needs you to think of the fact that the entire arms work as one contracting muscles.

>>39493685
I workout whatever isn't sore that day. I don't have a routine. You just go until you can't.

>>39476667
>pic
how can he even deadlift if he does not have hands?

>>39491611
>>39491560
bump, anyone?

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Pic related is my aesthetics brosplit routine for 5"8' 130-150 lb manlets. Most of my current lifts included @145 lbs. Only thing outdated I think is most of my dumbbell and cable exercises which are heavier now.

>>39476880
>the only person to post current lifts does 1 or two goddamn exercises a day.

SMDH.

>>39486847
Looks like a good volume routine.

>>39493685
Is this a meme?

Rate?

A:
Incline bench press: 4x8
Landmine press: 4x8
Lateral raises: 6x15
Hip thrust: 3x5

B:
Pullups 3x5
Pendlay row: 3x5
Deadlift: 1x5
Pullups: 4x8

Idk if it's enough for upper chest, I train at home, only barbell available

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>>39476667
Ok, alright, maybe you guys don't have this problem because you've been lifting longer than me, rendering this idea fucking dumb, but I find that when I do a traditional repXset system, I never know when to increase my weight, so there's god knows how many days where I'm just lying there lifting weight I'm better than.

So I came up with (or just found, I can't remember) a different system. Instead of lifting a defined number of reps and sets, I have a defined number of sets that I just lift until my muscles just can't any more, and then I record how many reps I managed. Whenever an exercise's reps are getting into the 6-7 range, I increase the weight until it's back down to 3-4 reps.

I like this method, because it gives me instant feed back on my progress. Instead of having to check "Can I lift this higher weight? Am I even improving?" I can see, every single workout a numerical measure of my performance. I get to feel these satisfying warm fuzzies knowing that a few of my exercises are getting a 1 rep improvement every workout. You add those up across 100 workouts, that's several weight increases.

Anyway, just food for thought. What do you think? Dank or dumb?

>>39494939
fantastic man, if only someone had tackled the "when to add weight" problem before you just did, we'd have good programs out there allowing for reliable progression

>>39491880

Thanks, looks pretty good- how does the progression work though? Should I be aiming to pr once a week, say every Friday? And for bench and back squats as I'm only doing it once a week (I'm assuming AxBxAxxAxBxAxx here) what sort of progression should I expect?

>>39495922
PR twice a week if you're new to the movements (or just semi-new). PR on fridays is the second go to, once that stops working well cycle 3rm/2rm/1rm. You'll reach a point where it's all down to feel. Heavy Light Medium is a concept that helps you manage total workload for your body, and eventually it succeeds/fails depending on your judgement from day to day.

For example if you want to move your OHP, going balls out on push press every week might be counter productive. It's a tool to strengthen parts in the OHP (same as squats to FS), and pushing it too hard might be counterproductive.

It's one of the flaws of the HLM way of training, once you deviate from the standard tried-out Starr 5x5 power / madcow template (where progression is very straight forward, up squat/bench/row erry week), it succeeds or fails depending on how much thought you put into your training. It'll very likely work for a while though and is worth a try.

I want to start the new year by 'graduating' from Stronglifts 5x5 !

So far my 12 week results in kg:

Squat: 40->70
Bench: 30->55
Dead lift: 40->75
Overhead Press: 20->30
Barbell row: 30->45

I'm 182 cm tall (6'0) and put on 7 kg since starting lifting. (65->72)

Should I transition to ice cream 5x5?
Why am I progressing so slowly on the bench press?
Why is eating such a fucking chore when I'm trying to build muscle?

Critique.

A:
Weighted Dips
Deadlift
Weighted Pullups

B:
Back Squat
Leg Press
Hanging Leg Raises/V-Sit

C:
OHP
Weighted RMU
Weighted Chinups

>>39496243
you might transition into stronglifts 3x5 with those lifts buddy, adding alot of shit won't help that weak bench lol

>Monday
Deadlift @70% 7-12x3-5 (depending on feel - last set amrap)
Ov.press 4x6
bodyweight dips for as long as i feel

>Wednesday
Squat 5-8x3-5
barbell curl 4x6
2x20 leg raises

>Friday
Deadlift @70% 7-12x3-5 (depending on feel - last set amrap)
overhead press or dumbell press for sets (5-8) of 3

Dumbbell Bench Press 60lbs 5,5,5
Dumbbell Shoulder Press 45lbs 6,6,6
Skull Crush 70lbs 6,6,6
Superset close grip bench 5,5,5
Machine Dips 220lbs 8,8,8
1 Arm tricep machine pulldowns 45 7,7,7
Machine Crunches 80lbs 17,17

Day 2
Bentover Barbell Row 135lbs 7,7,7
Deadlift 235 lbs 3 reps
Rows 145lbs 7,7,7
Lat Pulldowns 145lbs 6,6,6
Hammer Curl 35lbs 6,6,7
Ez Curl 70 7,7,7
Machine Crunches 80lbs 15,15

Day 3
Standing barbell OHP 85lbs 5,4,4
Side Lat Raises 20 8,8,8
Front Lat Raises 25 5,5,5
Rear Delt flys machine 90lbs 7,7,7
Face Pulls 65lbs 10,10,10
Machine Crunches 80lbs 15,15

>>39487897
Bump

>>39487897
>>39497157
>Injured hip so no squats or deads :(
>Leg Press 3x5
>Stiff Legged Deadlift 3x5
>Leg Press 4x12
>Heavy Cycling or Sprints

Are you serious?