can we stop the shitposts and have a general routine thread?

File: 1467038723777.png (1MB, 852x854px) Image search: [Google]

1MB, 852x854px

A
>bench 3x5
>row 3x5
>squat 3x5

B
>lateral raise 3x5/F
>front raise 3x5/F
>chin up 3x5/F
>deadlift 3x5

AXBXAXX / BXAXBXX

Injured shoulder/arm inhibits me from doing OHP and dips. Need suggestions for shoulder and back/traps

A
>squat 4x8
>OHP 4x8
>deadlift 4x8
>dumbell benchpress 4x8

B
>there is no B

AxAxAxx

>>39748215
how bad are your injuries? howd you injure it.

>>39748273
looks good if youre doing SL but why not normal barbell bench.

>>39747956
I recognise you from that other thread.

PUT THE DEADS IN YOU CUNT

>>39747956
>actual /fit/ related post
>no replies
Feel bad for you Op.

To contribute:
Started training about 6 years ago (16 back then). First 6 months was some stupid electronic-machine-circle programm one of the trainers talked me into. Then switched to free weights on my own, started reading a lot online and ofc started with some stupid 3day chest-legs-back brosplit.
Have been doing this pretty much ever since. Strength gains were pathetic for the time lifting. Did keto once every year without any true success and had a few (non-lifting) injurys, which hindered progress further. Then joined the army 2 years ago and couldn't train properly there because the army gyms suck ass here in Germany (didn't have a squat rack, a leg press or any leg machines whatsoever). Also did mostly cardio during that year. Then injured my foots badly while skydiving 1.5 years ago. Couldn't train properly for about 6 months, had to get slowly back in and only trained like 2 times per week since.

I moved 3 months ago, changed gyms and started really getting back into it, but the bro splits just didn't do anything. Abysmal strength gains and just all round dissatisfaction with my results from them.

So actually deloaded heavily (almost to beginner level) and started with ICF (with a few changes) 3 weeks ago. Incredible form improvements and actual progressive overload feels amazing. Only back to 2pl8 squat, but whatever.

TL;DR: Faggot me did only bro split for 6 years with terrible results, now doing ICF.

>>39748314
haha I DID! read the post. i did them on my last day i worked out. ( kind of hurt my lower back it always hurts when i do deads hurt it kinda bad last year) im gonna deload and just do lightweight and watch formm for a week or two, i think my hips may be rising before my back a bit same with putting the weight down. one of the reasons i dont do deads.... my form sucks. but once i get good at it ill go 5x5. and im switching all my other compounds to 5x5

Im doing reddit bw recommended routine
>inb4 go back
Though with weighted chinups and dips, lunges and rdl for legs (I have some dumbbells), row progression and push up progression, both in the last progression. And also training l-sit, can do only 20 secs atm though.
Ive gained a lot of strength, and a little bit of muscle.
My goal is to be able to do all the bw cool stuff, like levers, v sits, planche and handstand.

>>39748215
Since you can do bench, do incline and decline bench to replace OHP and dips respectively. Basically the same movements just not parallel to your trunk (although obviously make the angle as steep as you can).

And maybe add face pulls to A and shrugs to B to help with shoulders/back. Maybe some other accessories too. And try different types of row, pendlay is the best for the back, but a 45 degree row might help hit some other muscles too.

>>39748364
So you did, good-o.

Here's rippletits on diddly form, probably the best guide outside of Starting Strength itself: https://youtu.be/4AObAU-EcYE

>>39748298
>why not normal barbell bench
Because I like doing it with dumbells and also because I'm afraid of dropping the bar on my face and too autistic to ask someone to spot me

FitNotes Workout - Tuesday 13th December 2016

** Flat Barbell Bench Press **
- 65.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 105.0 lbs x 10 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps

** Incline Barbell Bench Press **
- 65.0 lbs x 10 reps
- 75.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 115.0 lbs x 8 reps
- 115.0 lbs x 8 reps
- 115.0 lbs x 8 reps
- 135.0 lbs x 8 reps

** Flat Dumbbell Bench Press **
- 40.0 lbs x 12 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 12 reps
- 45.0 lbs x 12 reps

** Incline Dumbbell Bench Press **
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 12 reps

** Dumbbell Concentration Curl **
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps

** V-Bar Push Down **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 57.5 lbs x 10 reps

** Plate Curl **
- 35.0 lbs x 15 reps
- 35.0 lbs x 15 reps
- 35.0 lbs x 15 reps

** Plate Tricep Extensions **
- 35.0 lbs x 15 reps
- 35.0 lbs x 15 reps
- 35.0 lbs x 15 reps

** Barbell Squat **
- 95.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 10 reps

will follow with other shit

>>39748360
oh man

i did my routine for about 2 years and my bench went form 135 to 190 for reps by adding 5lbs every 2 weeks or every month. stuck here tho.. so im switching to 5x5 on compounds. keeping 3x8 for accesories. trying to add diddly but my lower back hurts all the time from it prlly bad form trying to fix it. if it makes you feel any better im 24 so its not too late for you being 22

>>39748413

FitNotes Workout - Thursday 15th December 2016

** Overhead Press **
- 45.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps

** Standing Dumbbell Shoulder Press **
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 30.0 lbs x 10 reps

** Dumbbell Reverse Fly **
- 10.0 lbs x 10 reps
- 12.5 lbs x 10 reps
- 12.5 lbs x 10 reps
- 15.0 lbs x 10 reps

** Lateral Dumbbell Raise **
- 10.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Front Dumbbell Raise **
- 10.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Standing Reverse Fly **
- 10.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 12.5 lbs x 12 reps

** Cable Face Pull **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Reverse Cable Fly **
- 5.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps

** Lat Pulldown **
- 100.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 110.0 lbs x 12 reps
- 110.0 lbs x 12 reps

** Tbar Cable Rows **
- 70.0 lbs x 8 reps
- 70.0 lbs x 8 reps
- 85.0 lbs x 8 reps

** Rope Push Down **
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps

** Reverse Grip Tricep Pushdown **
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Cable Overhead Triceps Extension **
- 5.0 lbs x 15 reps
- 5.0 lbs x 15 reps
- 10.0 lbs x 15 reps

** Barbell Squat **
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 135.0 lbs x 10 reps

>>39748413
>>39748435

** Deadlift **
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps

** Barbell Row **
- 5.0 lbs x 15 reps
- 5.0 lbs x 15 reps
- 5.0 lbs x 15 reps
- 10.0 lbs x 15 reps

** Lat Pulldown **
- 100.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 100.0 lbs x 12 reps

** Dumbbell Row **
- 35.0 lbs x 8 reps
- 35.0 lbs x 8 reps
- 35.0 lbs x 8 reps
- 40.0 lbs x 8 reps

** Behind The Neck Barbell Press **
- 65.0 lbs x 10 reps
- 95.0 lbs x 8 reps
- 115.0 lbs x 6 reps

** Seated Dumbbell Press **
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps

** EZ-Bar Curl **
- 40.0 lbs x 12 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 12 reps
- 50.0 lbs x 12 reps

** V-Bar Push Down **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 57.5 lbs x 12 reps

** Dumbbell Hammer Curl **
- 25.0 lbs x 5 reps
- 25.0 lbs x 5 reps
- 25.0 lbs x 5 reps
- 25.0 lbs x 5 reps
- 25.0 lbs x 5 reps

** Rope Push Down **
- 30.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 35.0 lbs x 10 reps
- 35.0 lbs x 10 reps

>>39748413
>>39748435
>>39748450

terrible i know, don't need to hear it. Working on not being bad.

>>39748395
does your rack not have squat safeties? i use the squat safties for my bench lol. dont be afraid. compounds make you grow like crazy just listen to your body on that last set.

dude what's going on in here where everybody's doing 3 sets of 5 reps for only 3-4 exercises?


my routine is
5x5
3x8
3x8
3x15
4x8
4x8
6 days a week
is that way too much volume for a non-roid, rookie?

>>39748393
ive seen it so many times and other videos on diddly. i still get backpain and check my form in the mirror while i lift the weigh up slowly sometimes.. i wont give up unless it gets to the point its unbearable and cant diddly. idk what im doing wrong...

>>39748501
i believe... people here say the body caaan get adjusted to that much work but most people say not to work out more than 4/5 days a week and not to lift longer than 45min to an hour ( something about coritsol idk). roids is diff of course tho.

>>39747956

Push strength day
>Bench 5x5
>OHP 5X5
>Weighted dips 5x5
>Incline BB press 5x5

Pull Strength day
>Deadlift 2 warm up sets then 2X5
>weighted chins 5x5
>Chest supported rows 5X5
>Heavy shrugs 2XF

Legs Strength day
>Squats 5X5
>Romanian dead lifts 5x5
>Leg press 4X12
>Heavy calf raises 3X15

Push volume day
>DB bench 4X12
>DB incline 4X12
>Arnold press 4X10
>Skullcrushers 4X12
>Dips with my legs behind me 3X15
>Tricep pushdown 3x15 with drop set
>Lat raises 3X12
>Rear delt raises 3X12

Pull Volume Day
>Bent over rows 4x12
>Pull ups 2xF
>Facepulls 3x15
>db curls 4x12
>One arm rows 3x12
>hammer curls 3x15
>Assorted ab work

Legs Volume
>Front squats 3x12
>Lunges 3x across the gym
>Leg press 4x20
>standing calf raises 4x25
>sled pull 2x across the gym
>leg curl 3x12
>more assorted ab work

PPLPPLx

I found that I had to eat and sleep way more to keep up with this but it's working out pretty well so far.

>>39748542
what kind of weight are you moving with this?

>>39748501
Depends what exercises. Doing this with only isolations and machines - could maybe do it. But lifting heavy compounds 6 days a week without roids seem a little taxing. Tried training this much once in a while, but it was always just too much for my shoulders to do this consistently.

>>39748558
for the main strength lifts i'm at 1/2/3/4 trying to do the 5lbs a week linear progression.

for the volume it varies from 60-75% of the strength days for each respective category.

>>39748510
You know when you're squatting and you straighten your lower back so it feels kind of like your spine is sitting on top of your pelvis?

Don't do that for the deadlift.

>>39748561
so the first 3 are

5x5 bench
3x8 ohp
3x8 dumbbell bench

which even seems ridiculous to me as I type this out. I guess that is too much heavy compounds especially back to back. I've made a mistake /fit/...

>>39748372
Cool man, keep going

>>39748610
what do i do instead?

>>39748612
You've got 3 tricep lifts in a row.

Try doing a PPL where you only do working sets on the first 3 days, then deload a little for the second 3 days.

>>39748643
You're probably doing it now, sat down resting. From there, lift your chest up and out, and take a deep breath; your lower spine shouldn't move at all, but your back will be straight. I do this before bending down to grab the bar myself.

I'm doing a mix of 5/3/1, the leddit PPL, and an UL routine.

Pull day:
Deadlift (5/3/1 lift)
Wide grip pullup (3x15)
Seated Rows (3x10)
Face Pulls (5x20)
Curls (3x12)
Hammer Curls (3x12)
Forearm workout (varies)
Hanging leg raises (5x10)

Push Day:
The Press (5/3/1 lift)
Bench (3x12)
Incline DB Bench (3x12)
Skull Crushers SS w/ Shoulder raises (x3)
Triceps Pushdown SS w/ Shoulder raises (x3)

Legs:
Squats (5/3/1 lift)
RDL (3x12)
Leg Press (3x12)
Leg Curls (3x12)
Calve Raises (3x15)
Weighted Crunches (5x10)

Upper day:
Bench (5/3/1 lifts)
Barbell Rows (3x8)
Incline DB flys or Incline Bench (3x12)
Wide Grip Pull-ups (3x15)
Curls (3x12)
Skull Crushers (3x12)

Legs:
Squats (5/3/1 lift or Paused squats)
RDL (3x12)
Leg Press (3x12)
Leg Curls (3x12)
Calve Raises (3x15)
Hanging Leg Raises (5x10)

PPLxULx

My lifts are currently:

1x405 Dead
3x295 Squat
3x135 The Press
4x205 Bench

@ 160 lbs

>>39747956
Your routine is complete bullshit. Your arms get no rest and i dont know why you do this 3x8 pussy volume, especially on accesories. Just do ss or all exercises minus the tricep extension on one day and then rest, and with the new variation lats wont get rest either

>>39748612
>>39748670
Alternatively, only do one big compound a day like in Reddit's PPL:

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Switch out some of the accessories though, that routine has too much arm work.

Objective: size, strength, endurance and conditioning

squat variation
Bench press
Weighted Chinups
+lower body acc: Hamstring curls/reverse lunges
+upper body acc: Curls/Lateral raises/dumbbell bench (flat, inc, guerilla, etc)
+Weighted decline push crunch/planks

B:
Deadlift variation
Row variation
OHP
+facepulls/pushups
+Calves/Forearms
+Neck

C:
Yoga, Cardio, prowler, swimming, slamming tire with a mace

M/T/W/T/F/Sat/Sun
A/C/B/C/X/A/X
B/C/A/C/X/B/X

5x5, 3x5, 3x10, 5x10 ~Depend on how I feel and progress.

>>39748215
Try db press and cable flies, and ditch the front raise, its just too much in there

>>39748273
You need more back and bis, how about chinups

I'm trying to get to 1/2/3/4, but I've stalled very hard. I'm not too sure whether its because I'm not eating enough or if I need to change my routine.

A
Squat
Bench/OHP
Row/Chin up

B
Deadlift
Bench/OHP
Row/Chin up

AxBxAxx

OHP: 120
Bench: 190
Row: 190
Squat: 245
Deadlift: 345
Chin up: +25 lbs

185 lbs, about 15%

>>39748811
Try lowering your weight and switching to sets of 5 for a while. Once you can do each of your lifts for sets of 5 you should be much closer to 1/2/3/4.

It's exactly what I did. Right now I'm

OHP: 125x5
Bench: 195x5
Squat: 275x5
DL: 375x5

Squat is my only lift below 1/2/3/4 and I'm only 10 pounds away. I've injured myself before so I take my squats very slowly.

>>39748841
>>39748811
Just out of curiosity, how long did it take you guys to get to 1/2/3/4, and what weights did you start on? I'm setting it as my 2017 goal and I wanna know if I can fit a Summer cut in on top of it.

>>39748875
1.5 years

>>39749068
No cutting then. Guess the grills will have to wait a while longer. Thanks for the reply

File: ryan-gosling.jpg (65KB, 500x700px) Image search: [Google]

65KB, 500x700px

>>39747956

A
Barbell Bench Press 3x8
Barbell Overhead Press 3x8
Barbell Squat 3x8

B
Barbell Good Mornings 3x8
Dumbbell Rows 3x8
Dumbbell Curls 3x8

C
Cardio

Swimming or Hiking.

ABC no rest days.

Training for strength and general fitness. Goal look is pic related. Have a home gym and live in a shitty apartment so cannot dead lift or do pull ups.

Any tips would be appreciated.

>>39748670
>>39748708
thanks bro.

>>39749276
Just from personal experience; swap A and B, or your squat will suffer from the cardio. Also swap OHP and squat so your arms get a rest.

Replace DB curls with chin-ups if at all possible (maybe do them hanging from the barbell?)

Also I just realised Gosling is a fucking leglet. Topkek

>>39749297
np brah

>>39748542
I have a similar routine but I do strenght and volume on same days.

What pushed you to separate them ?

File: suicidedog.jpg (47KB, 600x549px) Image search: [Google]

47KB, 600x549px

A
Domino's Medium Pan Pizza x2
Extra Cheese
Philly Steak
Chicken
Sprinkle Chili Powder on Top

B
Natty Daddy 25oz x1
Natty Ice (or Keystone) 6-10
Sometimes finish with Vodka shot 2-3

C (Cardio Day)
Edge for 5-6 hours on Mom/Son incest erotica
When dick hurts go to Pornhub and finish with HIIT fap routine

ABCABCA

>>39748558

I found when I tried to push both I did a half ass job on both. Separating them allows me to focus more on each.

>>39748875
It took me forever, a little over 3 years.

I got to 1/2 pretty quickly cause I was already doing a lot of upper body before.

After doing a few cuts it slowed my progress a lot. A couple injuries added to the mix and changing my routine and form around did the same thing.

I've pretty much started over several times, but I've progressed slower and really got my form in order this time around. I'm also the biggest and leanest I've ever been.

I fell for a lot of the /fit/ memes including .5(GOMAD) and I realized I'd rather look good every month out of the year instead of a few months in summer.

File: Muscle-Ups-2.jpg (129KB, 900x600px) Image search: [Google]

129KB, 900x600px

A:
Weighted Ring Muscle Ups
Weighted Parallel/Straight Dips

B:
Deadlift
Back Squat

C:
OHP
Leg Press

Finish the evenings with a V-sit variation.

>>39750150
wish i was fit enough to mess with dem Jimnastics

File: d51e27cc3efb4f87fffa8606712ba419.png (591KB, 427x596px) Image search: [Google]

591KB, 427x596px

A)
Bench Press - 4x3, 1x3+
Deadlift - 1x3+
Pendlay Row - 4x6
Farmers Walk - Three laps which are about 15 meters each.

B)
Overhead Press - 4x3, 1x3+
Squat - 4x3, 1x3+
Pulldowns - 4x6
Hanging Knee Raises - 3xF

My warmup sets for each lift is 1x8, I usually warm up with 2-3 steps of weight increases. I also end each workout with some cardio. Primarily going for strength. Please give me shit if its shit.

Upper push/lower pull

Upper pull/lower push

Twice a week.

I do 10x3 or singles/doubles on heavy exercises. Variations on cleans, presses, squats, rows. Every gym day i do 20 mins of conditioning or bb shit like forearms or hammy curls. Sometimes i run a few miles.

>>39749362
Rings uncomfortably true for me 3-4 years ago
>>39750150
Nice and simple. Doing the straight dips to help you with more muscleups, build chest, or what? What bodyweight are you and how much weight you adding to bodyweight stuff? What is your dl/squat/ohp? Mirin

>>39749362
DELET THIS

>>39748459
Why the volume?

If youre repping 135 on deadlifts, why not do SS or something similar?

>>39750237
195cm, 85kg. Not a hulk.

Straight dips are essential for a smooth MU transition, and also build your chest like crazy. For both straight and parallel dips I'm currently working with 32kg 3x8-10, then ladder down to 24kg when I fail a set, rinse and repeat. Max is 46kg x 2.

RMU is either sets of 5x5 +5kg or 5x3 +10kg.
Current max is 1x20kg.

DL is at 140kg x 5, OHP is 50kg x 5 and Back Squats are my weakest - 80kg x 5. Before a barbell I was doing pistol squats with 22kg x 5.

Been doing DL, OHP and Squats for about 3 months now.

>>39750329
Thanks for responding <3

Jim Stoppani's six week shortcut to shred without the accelerated cardio in between sets.
Thinking about running it again.

>>39747956
I am a lardass at 240lbs 6', the majority of the fat focused on my gut and to a lesser extent my thighs and upper arms.
If I work to look like this motherfucker, will I not have to worry about excess skin?

File: nohomo.jpg (407KB, 1029x772px) Image search: [Google]

407KB, 1029x772px

ABCxABC, alternate sets and reps every week

A: Push
B: Pull
C: Legs

Week 1: 3x20, light, some to failure
Week 2: 4x12, happy medium
Week 3: 5X6, heavy as possible, reps can go less

I won't bother listing the lifts because:
1. I'm sure you can fill in the blanks
2. I have a bad shoulder and have to use mostly dumbells instead of barbells

In general, I try and switch up the workout method (machine, cable, dumbell, barbell, hammer strength) each week. Machines and cables for ancillary muscles or light days. Weights and plates for heavier and compound.

>>39750924
same boat except im coming from 260ilbs at 5'8" or 5'9" (i don't fucking know really) and i'm at 240 now, i got nasty ass stretch marks and I read that they'll be white (as opposed to red now). I'm also concerned about the extra skin, but I'm told I'm young enough (28) that it'll bounce back. who knows honestly.

File: Workout Routine Weeks 3 - 4.png (26KB, 568x771px) Image search: [Google]

26KB, 568x771px

Hey guys I've been thinking about doing a compound/isolation split. So my compound days are along the lines of pic related and then I'd just move the isolation exercises into the next day. I don't like spending 2 hours in the gym when I can just squat/bench in half an hour and then the next day do my curls and shit for another half hour/45 minutes.

Any thoughts?

>>39751072
Stretch marks don't bother me, I just want power.
I used to be 285 in my mid-teens, then I dropped to 184 when I started eating healthier. I stopped working out and fucked up my diet when I noticed how easy it was to gain but now after eating ice cream after swearing off it for seven years, I'm starting to not fit in my clothes and flexibility is out the window.

>>39750924
If you're six foot you should be able to drop 30-40lbs and gain muscle and not notice any skin.

>>39747956
Why tho? A: Bench/Squat, B: OHP/DL for strength, do volume for compounds that antagonize those lifts.
>>39748215
Bench variations + Dips. Pulls can actually help your rear delt, try chinups/pullups, rows. Farmer walks/ Snatch grip DL to focus traps.
>>39748273
Why not hit only compound every other day? Add Dips, Chinups, Row, Good Mornings, Dragon Flags. This way you would be hitting nearly every muscle.
>>39748413
>>39748435
>>39748459
Redundant. You could drop volume to raise frequency and balance the muscles worked.
>>39748542
Try breaking down the main movements on their respective day(ex: Push day Bench/CG Bench/Paused/Incline) plus other compounds, also add core strength training on strength days(duh).
>>39748691
ok
>>39748714
>Objective: size, strength, endurance and conditioning
wat. Dude check Brian Alsruhe and his philosophy on training, THAT will help you achieve those goals.
>>39748811
Eat, sleep more/better. How long did it take to hit those numbers?
>>39749276
Why no chin ups?
>>39750150
Nice
>>39750214
Why DL so low?Why no chin ups?(2)
>>39750217
Seems ok, do you go heavy often?
>>39751034
Do you for strength Rep PR on W2? Look for rehab movements
>>39751107
Have you ever considered Speed days instead of two volume days?

>>39747956
I currently run canditos 6 week program and have made good gains. About to end my 2nd cycle of it this week and am on track to add

>Squat +23kg
>Deadlift +25kg
>Bench +10kg

>>39748691
Do leg push pull leg upper, recovery should be better, especially for chest

>>39750369
Anytime qt.

I run the Hepburn routines. normally switch every 2 months so I don't get bored. lift days are 1,2,x,1,2,x,x if you're unfamiliar with Hepburn. lifts are Squat and OHP on 1, diddly and bench on 2. routines are as follows

one set of 5 at 50%
60% x 1
70% x 1
80% x 1
5 singles @ 90% ("A Routine")

one set of 5 at 50%
60% x 1
70% x 1
80% or thereabouts for 8 sets of 3 ("B Routine")

80% for 3/3/3/3/3 building to 5/5/5/5/5 ("C Routine")

A>
Chest Press 3x6
Bench Press 4x6
OHP 3x6
Bicep Curl 3x6
Tricep Curl 3x6

B>
Lat Pulldown 3x8
Seated Row 3x8
Side Bend 3x10
Ab/Cable Crunches 3x8
Hanging Leg Raises 3x10

C>
Leg Press 3x8
Leg Curls 3x8
Leg Extensions 3x8
Calf Raise 3x8
Squat 3x6
Deadlift 3x5
Pistol Squat 3x5 (on each leg)

Weekly Workout schedule: xAxBxCx

I start each time with a 5-10 minute cardio run or stairmaster, and then end on 5-10 minutes to stretch or do some cool down exercises.

My long term aim is to get stronger, and to build some aesthetics. I'd like to be able to move shit around when needed, and have no trouble if i need to do something physically strenuous or demanding.

My short term is to build up my upper abdominals and pecs due to shitty genetics of pectus and bad posture. Been working on my posture, and the workout has helped reduce the pectus, but it's there. I am also aiming to even up my proportions, and my legs are a bit thinner, but I think my arms are progressing along.

>>39752663
I'll try that next week, I do need more chest recovery thx

>>39748875
2 years.
I was lifting when is was like 16 but only brosplited and made no gainz

File: cap3.png (55KB, 997x472px) Image search: [Google]

55KB, 997x472px

>>39747956
just started this, volume is killer after doing 5/3/1 for year

File: 94BFX2S.gif (1MB, 255x231px) Image search: [Google]

1MB, 255x231px

>>39748395
and youre not afraid of dropping the dumbbell on your face?
>and your dick?

>>39748811 here.

>>39748841
Oh, those are all 3x5 numbers except for Deadlift-- those are 1x5.

>>39751620
>Eat, sleep more/better. How long did it take to hit those numbers?
Probably could use better sleep.

About a year and a half.

>>39755917
I just said that because it seems totally recoverable volume, sleep and diet are big part of the game. I forgot to mention the thing might be that if you consistently peaking, which happens often on LP programs, this will lead to resetting/deload too often the weights, you far less likely to have a good time making gains and accumulating fatigue, consider changing programs.

Goal bearmode/mass
Frequency: 2x per week

A:
Squat 3x5
Bench 3x5
Pendlay row 3x5
Tricep extension: 3x6-10
Preacher curl 3x6-10
Weighted plank 3x30seconds

B:
Squat 3x5
Ohp 3x5
Closegrip bench 3x6-8
Weighted chin up 3x3-5
Weighted plank 3x30seconds

AxxxBxx

Pls advice is this good?

File: printer.jpg (37KB, 640x627px) Image search: [Google]

37KB, 640x627px

Every 2 days
>Squats 140->110kg 5x5
>Chestpress 75->60kg 5x5
>OHP 45->25kg 4x8

Every 4 days
>Deadlifts 80->60kg 3x5

Whenever I remember:
>Curls 18->16kg 5x5
>Lat Raises 9->6kg 4x7
>Rows 50->40kg 5x5
>Cable Crossovers 40kg 5x5
>Arnold Presses DBs 36->30kg 4x5
>Chin ups + hanging leg raises 3xF
>Pull ups 3xF

I need to
>Grow my back (I do too much lats and have huge traps (and have no idea why) and I don't really know what's good to target the rest of the back)
>Fix my arms (triceps and biceps)
>Get a solid routine
>Balance up my lifts

My current goal is 1/2/3/4 pl8

>>39748703
I'm not a beginner tho. I wouldn't make as much p4ogress besides compounds on as

File: battlefield-earth.jpg (85KB, 685x385px) Image search: [Google]

85KB, 685x385px

>>39748395
>>39748273
Depending on your weight, switch to BB as soon as you can

I got up to 28kg dumbbells bench press before lifting them became a problem
I'm now on BB and wondering why the hell I didn't switch sooner as I'm lifting a lot more just as safely and my chest is growing again

Also Cable Crossovers are the best thing I've found for chest. Safer, deeper, better movement and feel better.

As for your routine, it depends what your goals are, but you are severely lacking in Arms, Lateral and Posterial Delts, Abs and Back.

Add:
Pull ups and Chin Ups with hanging leg raises and/or preferred ab work of your choice
Curls & something for triceps like skullcrushers or better yet dips which would also target the chest parts you're missing.
Lat raises or some form of lateral row for delts and more tricep/shoulders.
Anything you want for back, I suggest starting with rows.

PPL

Pull:
Pendlay Row/Chinup 5x5 (alternating)
Chinup/Pendlay Row 3x8-12 (alternating)
Seated Row close grip 3x8-12
Facepulls 3x15-20
BB-Curls 3x8-12
Hamer-Curls 3x8-12
Shrugs 3x8-12
Weighted Planks 3x30s (first pull day)
Leg Raises 3xF (first pull day)

Push:
Bench/OHP 5x5 (alternating)
OHP/Bench 3x8-12 (alternating)
Incline DB press 3x8-12
Dips 3x8-12
Tricep-Pushdown 3x8-12/ 3x15-20 Lat. Raises (Superset)
Tricep Ropepull 3x8-12 / 3x15-20 Lat. Raises (Superset)

Legs
Squat 5x5
RDL 3x8-12
Leg-Curls 3x8-12
seated Calf Raises 3xF
standing Calf Raises 3xF
Weighted Planks 3x30s
Leg Raises 3xF

Pull/Push/Legs/Pull/Push/Legs

Anything to add to push day?

OHP 3x5
Leg press 3x12
Weighed chinups 3x6-8
Close grip bench 3x8-12
Barbell curl 3x12
Upper chest flies 3x12+Calf press 3x30
X
Bench press 3x5
Leg press 3x12
Cable rows 3x12
Lateral raises 3xF
Weighed dips 3x8-10
Barbell curl 3x6-8
Face pulls 3x12-16+Calf press 3x30
X
X
Deadlift 1x5
Bench press 3x5/OHP 3x5
Weighed chinups 3x8-10
Weighed dips 3x10-12
Calf press 3x30

Any tips?

STRENGTH DAY:

DL 5x5
SQUAT 5x5
SHRUGS 5x8
DECLINE DB PRESS 4x8-10

CHEST DAY:
Incline DB press 3x8-12
flat bench 3x8-12
flat db press 3x8-12
flyes 4x8-12
incline flyes 4x8-12

LATS N ABS DAY:
Wide grip pull ups - 5 sets of max reps, switching to Lowers on failure until at least 8 reps achieved

Bent over rows 4x8-10
T-bar rows 4x8-10
Hanging leg raise 4x10
Weighted decline crunches 4x10
(during cutting season these ab exercises are swapped out for Ab Ripper X from the P90X program)

DELT DAY:
Overhead Press 4x8-10
Lateral raise 4x8-12
Bar Raise 4x8-10
Upright rows 3x8-10

TRICEP DAY:
Dips 4x8-10
Alternating Cable Pull/Pushdown 4x8-12
french press 3x8-10
skullcrusher 3x8-10

CURL DAY:
Bar curls 4x8-12
Incline DB curls 4x8-12
DB curls to hammer curls on failure 4x10

REST DAY

>>39756912
Why so much calf work?

Why leg press instead of squatz?

>>39756959
I had a knee operation a couple of years ago and my doctor told me i shouldnt do squats if i felt any discomfort.

I have high calf insertions so they look really small. I do so much volume for calves so they may have a change of looking normal.

>>39756983
fair enough

File: 1481683299090.png (391KB, 741x488px) Image search: [Google]

391KB, 741x488px

Modified Strong Lifts

A
Squat 8x8 at 60% 1RM
Bench 5x5 at 80%
Pendlenton Row 5x5 at 80%
That cable machine where you pull a bar above your head to your shoulders, I don't know what that is called 8x8

B
Squat 8x8 at 60%
OHP 5X5 at 60% and then 3 rep at 80%, sets until failure.
Romanian DL 5x5
Barbell Curls (at the squat rack :^) ) 5x5

AxBxAxx

Cardio on rest days
Rope skipxf
Stationary bikexf

Pic related is my goal

>>39749362
Kek

>>39756770
Bump

File: 1473913338876.png (242KB, 510x346px) Image search: [Google]

242KB, 510x346px

Reposting from the previous thread.

Getting back in the gym with Candito's LP and I'm concerned that I might be fucking it up badly since I'm mixing control and hypertrophy

Heavy lower:
Squat 3x6
DL 2x6
Front Squat 3x8
Snatch grip DL 3x8

Heavy upper:
Bench 3x6
Dumbbell row 3x6
OHP 1x6
Weighted pull-ups 1x6
Lateral raises 3x8
Reverse flys 3x8

Control lower:
Paused squat 6x4
Paused DL 3x4
Rack pulls 3x4 w/ pause at the top for as long as possible because I'm mainly trying to improve weak grip
Farmer's walks 3xF once again trying to improve grip

Upper hypertrophy:
Bench 4x8
Incline 4x8
Dumbell row 4x8
Pull-ups 4x8
OHP 3x10
Hammer curls 3x10
Lateral raises 4x12
Reverse flys 3x12

Primary goals are reaching 1/2/3/4 and getting a strong enough grip to pull 4 double overhand. Secondary goal is attaining well developed shoulders

rate me PPxPPLx

Pull
Deadlift 6x4-8
Row machine 3x8-12
Lat pull down 3x6
behind neck lat pull down 3x6
Hammer curl 3x8-12
Bicep curl 3x8-12
EZ bar curl 3x8-12

Push
Incline bench 3x8-12
Chest flies 3x8-12
Bench press 3x8-12
OHP 3x6
Behind the neck OHP 3x6
Deltoid flies 3x8-12
Arnold press 3x8-12
Tricep pushdown cable thing 4x6-10
standing dumbbell pullover 4x6-10

Legs + Abs
Squat 6x4-8
Leg curl machine 3x8-12
Leg extension machine 3x8-12
Decline sit ups 3x15
Plank 2x1:00+
Torso rotation machine 3x15 each side
Sometimes ill throw in some pushups and pullups on this day too

>>39755917
For 1RM you should be above or pretty close to 1/2/3/4, possibly with the exception of DL.

Are you trying to hit 1/2/3/4 at 3x5? I have no idea how long that will take. It's going to take me forever, cause I'm 5'7" 160lbs right now. I could probably do it if I got strongfat.

>>39757071
i hope you picked up a few vials of test e

Lifting for aesthetics

I do Francesco Castano's MuscleNow program

A)
Bench Press
Incline Bench
Shoulder Press
Lateral Raises
Abs

B)
Lat Pulldown
Seated Row
Dead Lift
Barbell Shrugs
Tricep Pulldown
Overhead Tricep Extensions

C)
Squats
Hamstring Curl
Preacher Bicep Curl
Standing Bicep Curl
Forearm Curl
Calf Extensions

I work out five days a week, rotating ABC in order, so week one is ABCAB, week two CABCA, week three BCABC.

It's a six week program. I push 'til failure every set. I do more weight on the first set, then drop weight accordingly for my next set(s) to fit within the rep range that week.

Week one: 2 sets of 65% max, failing between 8-11 reps, two minute pause between sets.

Weeks two and three: 3 sets of 85% max, failing between 4-7 reps, 1.5 minute pause between sets.

Week four: 4 sets of 65% of max, failing between 8-11 reps. 1 minute rest. (This week is the most brutal.)

Weeks five and six: 5 sets of 85% max, failing between 4-7 reps.

The switch in reps and weight allows me to confuse my muscles without having to change my routine.

>>39760194
Forgive me for being an idiot, but I thought 'hitting 1/2/3/4' implied 3x5 for those lifts, save Deadlift?

Or is it 1RM?

>>39761337
why would you even think that it would be 3x5? that makes absolutely no sense.

>>39761361
I'm not too sure. I guess I never really figured out what 1/2/3/4 meant other than the weight.

Makes more sense now that I think about it, considering I see a lot of posts saying "I hit 1/2/3/4 in less than a year". Seemed impossible to me.

So its 1RM, or 5RM?

>>39761378
Man you're fucking retarded.

>>39761426
Well, aright.

I'm just going to keep lifting heavy objects up and down I guess and not care about these goals.

>A
3x5 bench
Rows or chins
3x8 DB bench
3x10 reverse curl
3x10 tricep pushdown

>B
1x5 deadlift
3x3 clean & press
3x8 lunges
2x10 facepull
2x10 rear delt fly

AxBxAxx
I just want a big chest and arms without destroying my shoulders or being disproportionate

M: DL
Tues: OHP
W: Squats
Thurs: Pull-ups
F: Dips

3-5 reps
5-7 sets

>>39750150
>Weighted Ring Muscle Ups
>Ring Muscle Ups
>Ring Muscle
Haha how gay ha

File: big and natty.jpg (441KB, 2688x1512px) Image search: [Google]

441KB, 2688x1512px

What does /fit/ think of 5/3/1 for beginners?

A Workout:
> Squat - 5/3/1, 5x5 FSL/push-ups
> Bench - 5/3/1, 5x5 FSL/chins/pull-ups or inverted rows
> Rows/dips/curls

B Workout:
> Deadlift - 5/3/1, 5x5 FSL/push-ups
> Press - 5/3/1, 5x5 FSL/chins/pull-ups or inverted rows
> Rows/Dips/Curls

Alternate these workouts A/B/A/B, etc., done 3 days/week.

>>39761445
that wasn't me answering you but yeah, 1RM.

some people say its what you rep now, /fit/ standards have gotten higher over the years. If you're not roided or builtfat it's pretty tough to rep 1/2/3/4 after a year or 2 unless you're an athlete or genetically built for lifting

>>39762253
5/3/1 progresses too slow for beginners. I was a curlbro before I started 5/3/1 so my bench and OHP were good for that program but my DL and Squat progressed way too slowly.

You shouldn't be doing 5/3/1 unless it's really hard to make progress on sets of 5

>>39762253
Brah if you need 5x5 pushups you should do sone beginner stuff

File: 1121223231.jpg (29KB, 1200x630px) Image search: [Google]

29KB, 1200x630px

So currently I can do 25 reps of pic related but only 3 actual push ups without fucking up the proper form . I was wondering what would be the path to progress up to a moderate number of reps of actual push ups (25 +)

>Increasing even more reps on pic related
>Continue doing full push ups only and slowly start picking up from there.

I reckon being weak as fuck but some advice would be great

Monday: Push
Flat Barbell Bench, 10 reps 4 sets
Incline Dumbell Bench, 10 reps 4 sets
Cable Cross Overs, 12 reps 4 sets
Pec Dec, 12 reps 4 sets
Triceps Pushdowns, 12 reps 4 sets (rest pause on final set)
Overhead Tricep Rope Pulls, 12 Reps 4 sets (rest pause on final set)
Tricep Rope Pulldowns, 12 reps 4 sets (rest pause on fianl set)

Tuesday: Pull
Overhead Shoulder Press, 10 reps 4 sets
Seated Dumbell Shoulder press, 10 reps 4 sets
Lateral Dumbell raises, 12 reps, 4 sets
Bent Over Cable Raises, 12 reps, 4 sets
Lat Pull down, 12 reps, 4 sets
Cable Face Pulls, 12 reps, 4 sets
Seated Rows, 12 reps, 4 sets
Preacher Curls, 12 reps 4 sets
Reverse Grip Cable curls, 12 reps 4 sets
Wide Grip cable curls, 12 reps, 4 sets
I will do a random trap workout on this day

Wedesday: Legs
Squats Reps: 10, 8, 6, 4, 6 increasing weight
Seated Leg Press 12 reps, 4 sets
Front Squats 8 reps, 4 sets
Lying Leg Press 4 sets, 10 reps
Barbell Calf Raises Reps: 20, 16, 12, 12, 10 increasing weight
Seated Leg Curls 4 sets, 12 reps (Rest pause on final set)
Lower back machine because I am still injured from deadlifts

For Thursday, Friday I will do half the amount of exercises and change my reps to 6 to work on Strength. Only takes me an hour and a half because I take short rest breaks.

>>39762536
I saw a comment saying that:
As a beginner, you can progress more rapidly on 5/3/1 by estimating the new 1RM, instead of adding 10lbs to lower body, 5lbs to upper body.

Wouldn't it be nice this way?

>>39762686
I dunno, if I could do it all over again I'd start with 5x5 or 3x5. 5/3/1 is really only difficult for your max lift of the day, meaning only 1 set. You need to get your muscle memory used to the movements, especially when you're struggling a bit. I don't think 5/3/1 will do that for you.

1 month into working out and I've been very committed with diet + progress + gym attendance.

I alway follow whatever my friends are doing and it's usually just a brosplit but now that it's xmas break I'm doing my own thing by myself and was wondering about a routine.

I was thinking about doing:

Legs/Arms/Back and Chest/arms (no tricep*)/legs with cardio on Sundays

Is this too much? I don't want to overtrain or w/e or not let my muscles rest.

* - idk bro science friendfag said that tricep doesnt need to be hit that often cuz its a "small muscle" probs bullshit, red pill me plz