/routine/ general

>>41754201
No

>>41754201

what kind of guy does a girl like this date?

>>41754201
I have a hunch you've never set foot in a gym before and you have no idea how hard this routine is going to be.

>>41754257

R9k autist shut ins with 18 inch biceps desu

>>41754201
A whole session dedicated to legs. Yeah you never lifted before and if you have youre dyel as fuck

>>41754201
If youre a beginner stick to SS and modify it a bit to your needs and add a cardio day.

splits rarely work

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>>41754260
Lifted for around 4 years now.

Routine is pulled from: https://www.muscleforlife.com/how-to-build-a-workout-routine/

>>41754509

>lifted for 4 years
>still can't come up with a routine tailored to his goals on his own

Lower/Upper/Olympic split

>Deadlift/front squat
>Push press/incline bench
>Cleans
>Rest
>Squat/RDL
>Bench/CG bench
>Cleans
>Rest

Clean workouts taken from one of Torokhtiy's programs.

Main lift (Deadlift/Squat/Bench/Push press) done with 4 warm up sets, a heavy triple, then 5 back off sets. On deloads for a lift I go back to 5x5 until I start failing reps, then 3x5 to failed reps, then back to triple with backoff.

Secondary lifts I do front squat 3x5, RDL 3x5, incline bench 5x8, CG bench 5x8.

After the main two lifts I do whatever relevant accessories I still have in me, usually 3x12-15.

>>41754447
SS has you in the gym for half an hour it seems bullshit.

>>41754257
If you need to ask, it's not gonna be you

>>41754257
guys with offshore bank accounts and villas in Tuscany

>>41754552
???

This routine suits my goals, so why change what isn't broken.

My only question is if it should be 3x5 or 5x5

>>41754663
Your program looks fun and good. How'd you structure it or formed the program? Any books or something? Particularly about Upper/Lower splits, I really want to know how to program/make one or at least get an idea of it...
>pls respond

>>41756214
I was doing 5/3/1 for a while, and I wanted to add dedicated cleans to it. I figured upper/lower/olympic/rest was a good offshoot from upper/lower splits.

Originally I was on a program called 2suns from some dude on reddit that had a similar scheme. It was structured with: deadlift/front squat, OHP/incline bench, squat/sumo deadlift, bench/CG bench. The rep scheme was structured as 2 warm up sets, 1 heavy amrap set, 6 back off sets.

I liked the structure of a work up, heavy set, then back off to get more overall volume while keeping the reps/set low. I massaged the program a bit, replacing OHP with push press, replacing sumo deadlifts with RDLs.

For the ramp up/ramp down sets, I structure them like so:
Relative to a "1 RM" in a spreadsheet
50%x3, 60%x3, 75%x3, 85%x3, 95%x3 (heaviest set), 85%x3, 80%x3, 75%x3, 70%x3, 65%x3.

If I get all 3 reps of the heaviest set I increase the 1RM in the spreadsheet by 5 lb.

When I start plateauing on this rep scheme, I take a 20% deload and restart by 5x5 + 5lb/workout until I start failing reps. Then 3x5 + 5lb/workout until I start failing reps, then back to the ramping structure.

>>41754257
arab sheiks one week at a time

>>41754296
>not having a leg day
it's pretty obvious who the DYEL here is

>t. I don't know how to program and I'm a DYEL

>>41754201
this is pretty bad, just make your own PPL

>>41757699
As for how to make a program I think you need some experience feeling out different programs to see what your body responds to. The tricky part is to get enough volume to progress but not so much that you kill yourself. It's easy to write a spreadsheet that looks fine, but ends up destroying you.

I like the ramping structure because you really only have one heavy set every day. The other sets are still hard because you're tired out from previous sets, but they are very doable. When I take a deload for 5x5 -> 3x5, I can be confident with the volume since it's so much lower than what I've been lifting.

One thing I've learned is to accept failure and adapt to it. If you write a program that's too hard for you, you will fail. Instead of trying to force yourself through it, feeling fatigued and shitty all the time, make an adjustment.

Oh I should add programming for cleans. There are two workouts I do, from a Torokhtiy program.

Clean workout 1 (%xrepsxsets)
Cleans 50%x3x2, 60%x3x3, 70%x3x4
Clean pulls 60%x3x2, 70%x3x2, 80%x3x3, 85%x3x3
Front Squat 60%x3x2, 70%x3x2, 80%x3x2

Clean workout 2
Clean 50%x3x2, 60%x3x2, 70%x3x2, 75%x2x2, 80%x2x2, 85%x2x2
Clean pull 50%x3x1, 60%x3x1, 70%x3x2, 80%x3x2, 85%x3x2, 90%x3x2, 95%x3x1
Back squat 60%x3x2, 70%x3x2, 80%x3x2, 90%x2x1, 95%x1x1

Deadlift/Push press/Clean1, rest, Squat/Bench/Clean2, rest

>>41754201

> Pull/Push 2x per week

1x7, 2x5 Deadlifts
4xF Pullups
4x8-10 Dumbbell Rows
3x12 Face Pulls
3x8-12 Spider Curls
3x8-12 Hammer Curls

4x6-8 Bench Press
3x8-10 Incline Dumbbell Press
3x12 Cable Flyes
3x8-10 OHP
3x12 Cable Lateral Raises
3x8-12 Skullcrushers

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Plateaued on a PPL routine and started doing this, 3 weeks in and seeing improvements again.
xAxBxCx cardio on rest days

>>41757725
>not squatting or doing diddly everyday

you will never going to make it brah

>doing brosplits as natty in 2017

>>41757833
so how have your 3 months of lifting been treating you?

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presses / bench focused

fielding opinions on volume management. does this seem like too much, too little, or improperly balanced? i do a lot of shoulder/hip/ankle mobility work, and hit abs 4-5x a week (after every gym session, along with neck work)
>row 5x5
>cgbp 5x5
>chins 5xf
>z press 3x5 + 1xf
>wrist curls 2x12-15
>lateral raises 2x12-15
>hammer curls 2x12-15
i do almost exactly this 3x a week. sometimes i do less fluff work if i'm tired, or a different isolation if i feel like it, but it's always one horizontal press, one horizontal pull, one vertical press, one vertical pull, then i do whatever extra BB work i have the energy for.
cutting rn.

>>41757842
i dont know you tell me

my deadlift went from 100kg to 190kg
my squat went from 60kg to 140kg
my ohp went from 30kg to 65kg

>>41757851
I do all of those at a higher weight and I do PPL without squatting every day lmao

>>41757853
woah buddy!

>>41754273
13 inch fatceps you mean

>thinking even 1% of this board isn't dyel

>>41757800
Starting this tomorrow desu, with a few swapped exercises. Looking forward to it.

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>>41758216
Thanks senpai, I'm always scared the routine I post will get shit on and be called autistic

>>41754201
>Hits each muscle group once per week
No. Make it an upper/lower body split or do PPL.

>>41757793

Any thoughts/critiques?

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three times a week

Deadlifts 5x5
Leg Extension 3x12
Pull ups
T-Bar Rows 3x12
OHP 3x5
Chest Press 3x12
Side lateral raises 3x12
Shrugs 3x12

Yay or nay?

A
Squat
Bench
Pull up
Reverse grip barbell row
B
Deadlift
Ohp
Chin up
Assisted row

ABABABx

GIRL HERE. I WANT A BIG BUTT and curvy shape

monday (strength)
squat 3x5
deadlift 3x5
ohp 3-6x3

wednesday (hypertrophy)
squat 3x8-10
deadlift 3x8-10
lat pull down 4x12-15
cable kickbacks 4x12-15
hip abductions 4x12-15
calf raises 3x8-10


friday (hypertrophy)
squat 3x8-10
ohp 3x8-10
lat pull down 4x12-15
cable kickbacks 4x12-15
hip abductions 4x12-15
calf raises 3x8-10

>>41754856
not if you actually put in effort and lift hard
time spent in gyms=/=gains

>>41759792
Do squat 3 days a week and take whey after workout

You will see progress in a 1 month

>>41757793
>>41759378

Pls

>>41754257
>>41754273 # >>41754875 # >>41754894 # >>41757724 #
Fucking betas putting that girl on a pedestal

She can date a normal looking dude
Go outside

What's a good routine that hits each muscle 2x a week and one where you don't have to go to the gym more than 5x a week. Something more focused on mass gains over strength

>>41759689
>Deadlifts 5x5

Ow mine CNS

>>41759792
>Wants a big butt
>No glute bridge, RDLs, GHRs

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>>41757793
>>41759378
>>41760534
>no squats
>2 curls with pullups and rows
>no core work other than deadlifts
shit

Practical Programing Upper/lower for the Intermediate trainee

Day1
Bench or Press
Chest/shoulder assistance
Lats
Arms

Day 2
Squats
Deadlift/power cleans

Any idea how to configure this?

>>41754201
can u evn satisfy that w/o a 8x6" dick bruhs?

>>41757800
How do you recover for day B?

>>41757699
>>41757755
Wow that was a very detailed and informative post. Thank you for taking the time to write this!

Currently running a bastardized version of Arnold's Basic Mass Routine

Day 1 & 4 - Chest and Back

Bench Press 5x12 Superset with Chin Up 5xF
Incline Bench Press 5x12
DB One Arm Row 5x12
DB Straight Arm Pullover 5x12
Cable Seated Row 5x12
Reverse Pec Dec Flyes 5x12


Day 2 & 5 - Shoulders and Arms

Clean and Press 5x12
Lateral Raise 5x12
Upright Row 5x12
DB Reverse Flyes 5x12
BB Curl 5x12
DB Curls 5x12
Close Grip Bench Press 5x12
Rope Pushdown 5x12


Day 3 & 6 - Legs and Abs
Leg Press 5x12
Leg Curl 5x12
Leg Extension 5x12
Leg Press Calf Raise 5x12
Hanging Leg Raise 5xF
Decline Crunch 5xF

I switched out Squats for Leg Press because I have problems with my lower back that I'm addressing, I took deadlifts out, cause I'm always too fucked by the time I get there, so I switched it with seated row, I switched bb row with db rows cause I never get a good workout with the barbell. I also took out the push press, cause my shoulders are always in agony by the time I get there, and I physically cannot do them.

>>41761022
glute bridges target more than glutes and i dont want huge hams, rdls are mainly hamstring and so are GHRs. cable kickback is a glute isolation exercise and before squatting, i will do bw exercises so i can warm up my glutes.

>>41762280
>Expecting to get a big ass without also developing your legs

Realize that everyone on instagram with a massive ass and skinny legs is fake.

>>41754201
holy chit mang that's a tasty looking human being

>>41754201
>Hits each muscle group once per week
stopped reading there.

>>41762312
did you not see squats and deadlifts?
>>41759792

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I'd like comments/suggestions for home DB/KB routine.
No squats, pull ups, rows or curls because of bad knee and tennis elbow. Where to put shrugs? I'd like to do lat raises, but I think it's too much for shoulders on A and doesn't make much sense for B.

AxBxAxBx

A:
Arnold press 3x8-12
KB press 3x8-12 (strict beginning, push press to complete sets)
Reverse flys 3x8-12
KB swings 5x10

B:
Floor press 3x8-12
Chest flys 3x8-12
Skullcrushers 3x8-12
KB swings 5x10

>tfw can't deadlift in gym

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https://www.t-nation.com/workouts/tried-and-true-bodybuilding-program-template

What do you guys think about this?. I modified the split so its a PPL except I do the push and the pull on the same day.

>>41762452

>>41759792 you talk about wanting a big butt, but you're missing glute bridges which is a man exercise for developing a big butt

>>41762280 you say you don't want big hams and you're going to avoid doing exercises known for developing a big butt, even though that's your goal

>>41762452 now you're talking about how you actually are going to develop your hamstrings with deadlifts

How about you make up your fucking mind?

>>41762525
>big butt
cable kickbacks
>known for developing a big butt
false
>going to deadlift
i need to because it's a core exercise, but i dont want huge hamstrings so i dont need additional exercises

>>41762525
>Asking a woman to make up her mind
WEW

>>41759792
some things you may want to note:
- there's no barbell hip thrust. Every girl who wants to get a big butt adds it to her routine.
- deadlifts are a compound movement targeting hams as well. you may want to trade at least one of those diddlies with a romanian deadlift and/or stiff-leg deadlift. Ideally, you could replace both your diddlies with a romanian and a stiff leg deadlift.
- I don't get the lat pulldown. And you place it twice! Look for the barbell bent-arm pullover, it may be directed to exercise chest and lats according to how much you bend your arms. An upper chest improvement may "lift" your tits (OHP helps in this as well, since it trains the clavicular head of the pectoralis major; but maybe you are scared of getting "too big" shoulders. It won't happen if you don't hop on test)
- hip abduction are actually the only exercise that may target the gluteus minimus, more frequency is needed
- calf raises are useless and a huge waste of time. go for a light run outdoor instead (treadmill "cheats" on calves). Or, ride a bike sometimes.
- "cable" kickbacks... if you don't have a rear kick machine in your gym you may use a smith machine as well (one of the few good uses of a smith machine)
- there's no "hypertrophy" range, if you train strength you'll get mass, if you train resistance you'll gain mass, if you train "in the middle" you'll gain mass. Anyway, for large muscle groups you want to go heavy, so keep the squat in the 5x5 range. 3x5 and 3x8 isn't enough volume btw.
- monday's training doesn't hit enough.

>>41759792
low bar squats for butt gains

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>>41762599
>Thinking cable kickbacks will give you better glute development than glute bridges
>Thinking RDLs and GHRs won't contribute to glute development
>Doing deadlifts "because it's a core exercise"

Is this bait?

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>GIRL HERE
>2013432 replies

>>41762599
>cable kickbacks
Why are you insisting on that? Cables are useless for real mass and vastly ineffective on a larger muscles - such as, you know, the gluteus.

>>41762657
No, it's just another woman being an idiot about fitness. She already made up her mind about her shit program, but posted it here anyway expecting validation. When she was instead advised to do other exercises than what she had already decided she wanted to do, she got defensive rather than taking advice.

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>>41762628
i don't like hip thrusts, especially with the barbell.

i dont mind deadlifting, i just dont want to have big hamstrings that make my glutes look smaller. makes sense?

lat pull down is for... lats. i dont want to do chin ups.

5x5 and 3x8 are the same thing, just one off. see pic related as well.

what do you mean by it doesn't hit enough?

>>41762657
why dont you get that those exercises are mainly hamstring exercises and though they train the glutes, ultimately, the glutes wont look as big because of big hamstrings?

>>41762680
its an isolation exercise and squats and deads already train glutes slightly. the kickbacks will burn out the glutes.

>>41762687
>i don't like hip thrusts, especially with the barbell.
you're missing out

>i dont mind deadlifting, i just dont want to have big hamstrings that make my glutes look smaller. makes sense?
if so, you should consider the options that I have provided. It seems you didn't read.

>lat pull down is for... lats
again, it seems you didn't even read the post

>pic related
again, it seems you didn't even read the post
no, they are not the same. You get way more volume with 5x5 than with a 3x8. If you go for three sets you need a 3x12 to reach the some volume.
Again, any range will create mass if you hit with enough volume.

>what do you mean by it doesn't hit enough?
not enough volume on any muscle you're training

>>41762727
I don't know who gave you ideas like "cable kickbacks are an effective exercise" or "it's totally reasonable to expect to develop only glutes without hamstrings" or that "hamstring development will make my glutes look smaller" but you're on a lot of levels of fitness idiocy right now.

>>41762727
>its an isolation exercise and squats and deads already train glutes slightly. the kickbacks will burn out the glutes.
let's see your first post
>>41759792
>GIRL HERE. I WANT A BIG BUTT

Now, legit question. Are you retarded?

>>41762782
Just give up dude. She thinks she's going to get the body of an instagram model with a fake ass through doing cable kickbacks, and has no interest in listening to actual advice.

>>41762782
i read your post.

monday is for strength.
>>41762789
my hamstrings will develop with regular deadlifts...
how does it not make sense? jen selter is artificial, but she has no hamstrings. it makes her butt look huge. if she developed her hamstrings, her butt wouldn't look as big.

>>41761185
Upper/lower

>>41762836
>i read your post.
>
>monday is for strength.
I start to think myself that you have some slight retardation.
it doesn't matter if you've decided that's "for strength", there's not enough volume for any of the muscle groups you're training. And I won't repeat again the observations I made on rep ranges.

>>41762887
who cares about volume if its for strength? for the 3x8-10 i would be lifting like 70-75% my 1rm while for the 3x5 i would be lifting like 85%

>>41757833
Drinking the meme kool-aid

>>41762916
you have some deep misunderstanding on volume, strength and lifting in general. And again, you insist on 3x5.
You need to get enough volume for the training to be effective, no matter if you train for "strength", "resistance" or "hypertrophy" (and I won't repeat again that a strong distinction about these "ranges" is moot).
How much is enough Volume? According to some Ph.D. (I'll post sources later) you need at least 40 Rep-Volume for a training to be effective (again, no matter your "ideal goal"). 5 reps is performed ideally at 87% 1RM. 12 RM is performed ideally at 67% 1RM. 5x5 gets you 5 * 5 * 87% = 21.75 Rep-Volume. 3x12 gets you 24.12 Rep-Volume. The gluteus is targeted by both squats and deadlifts, but you need them to be at least 5x5 both. 3x10 is a suboptimal range. High reps for compounds like squats and deadlifts are probably not ok, at least not for a novice with your goals. On OHP it would make sense to hit with higher reps (shoulder-related muscles are small and better hit with higher reps) , but anyway it's totally negligible the training you placed there; unless you don't place something else per deltoids, or upper pecs, or trapezius.
>http://docdro.id/TZ5b62C
>http://docdro.id/cipUhzV

>>41763185
this is too confusing. anyway, so if i stuck to my routine and progressed, i wouldn't see results?

>>41763331
>I'm a woman and I didn't ever really wanted suggestions; I only pretend validation
who would have guessed

>>41763355
no, i just wanted it tweaked. i dont like to do a lot of the exercises suggested. the best routine is something ill stick to.

>>41763379
But you just stated you're not going to do the best routine because it has exercises you don't like lol.

PRO TIP we all do exercises we don't like.

>>41763420
i dont care about what you all do. changed rep ranges are fine, hip thrusts/glute bridges and hamstring exercises are a no.

>>41763379
"tweaks" have been proposed, but even those weren't of your liking. You go girl! Great routine! Best luck to you, xoxoxo

>>41763457
thanks hun

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>>41763448
>hamstring exercises are a no

>I prefer a conventional deadlift twice a week over a stiff leg deadlift
>I've been proposed with hamstring-only exercises

>>41763512
>This is the same person who refuses to do barbell glute bridges

>>41763512
i dont get why ppl are obsessed with hip thrusts for glutes. if you have the genetics, anything will grow your glutes
i just dont like hip thrusts

>>41763448
Hip thrusts and glute bridges will give you significantly more gains that cable kickbacks. Do you actually want to make progress or not?

>>41763573
>if you have the genetics
here we go.
>anything
no, cables won't ever add mass on a large muscle like the gluteus.

I give up

>>41763592
>no, cables won't ever add mass on a large muscle like the gluteus.
that makes no sense
if you squat and deadlift and then burn out the glutes with kickbacks, that's an effective workout

>>41763573
You said your goal is to get a big ass. Barbell hip thrusts are by far the best exercise for glute development.

>if you have the genetics
Oh boy here we go

>>41763612
I bet you think "toning" is a real thing too.

Look the last 50 or so posts in this thread are people trying to explain to you what you're doing wrong and you refusing to take any advice. You've made up your mind to trust your own ignorance above everything else. Go do your kickbacks and enjoy lmao0gians. Just don't come back to /fit/ in a month bitching about it.

>>41763650
u ppl say the same thing about curl bros but they look good so idk

cable kickbacks and pullthroughs also have a high emg and activate the glutes well. idk why you people are arguing against them.

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>>41754201

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>>41758199
>thinking they will actually have 13 inch fatceps.
Your thinking is 20 years in the past, m8.

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>>41763694
Some curl bros do fucking volume for days, because they fucking love volume.
The do volume on every single upper body movement possible, except vertical back work and leg work.

The rest of the curl bros look like this.

>>41763717
>face exercises
damn you're dedicated. What's your cycle?

>>41763789
man i miss jersey shore

>>41760560
Wanna know how to get this girl?
>>41754257
Own a car

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>>41755324
>This routine suits my goals to look like a liquid excrement

>>41763717
>200+g protein per day
>NO FAT OR CARBS
I don't need to read anything else, you're retarded.

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I did a 5 day brosplit for a year now with a few months break due to eye surgery, barely improved my compounds (70kg bench, 90kg squat and 85kg DL only), should I go do SS for a few months and switch to a ULUL split or what do, idk. Help pls
6'2" and 196 lbs 18.7%BF

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>>41763868
>you're retarded

>>41763951
brosplit
are
useless
as
natty

things you should seek in any routine:
* frequency (_each_ muscle should be hit at least twice a week, or say at least twice in ~10 days)
* enough volume to call it a "training"

"brosplit" (as in "training each muscle group only once a week") are ok only if you're juicing.

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>>41763717
>weighted eyebrow raises

>>41760562
PPLxPPx

>>41764014
Yes that's why I wanna change
So do I do SS for now?
Or maybe ULUL split?
Maybe PPL split?

>>41764053
whatever fits your autism
you trained for a year already somehow, there's no reason to start over from there if you're at 1.75 pl8s for squat
Pick your poison, ULUL or PPL or whatever split, as long as you hit everything with a decent frequency

>41764095
thanks man, you have no idea how helpful your response was

oops
>>41764136
meant for >>41764053

>>41763185
anon anon anon

so i read one of the pdfs and wont i get tired from doing all that volume? and i was copying SS 3x5 because i wanted to increase my 1rm because doing a lot of work wouldn't help my numbers go up

>>41764542
if you're untrained/early novice you can pick SS or whatever, but you weren't using SS at all. You just eye-balled a rep range for totally different goals.
Talking to you is pretty worthless since you're not going to accept simple things like that cable kick-backs are sub-optimal (your ass may "burn" from it only if you're untrained) and that neglecting hip trusts and bridges means hampering your goal.
"That volume" is the minimum. "A lot of work" won't hamper your numbers, quite the contrary. On Monday you've been suggested to do 4 more sets in total. You won't die.
Many newcomers add too much volume or too many exercises; you're a special snowflake, since you're refusing both.
You assume to know everything already and you have already picked your routine, have fun

>>41761090

Legs are overdeveloped so I'm taking a break from squats

Yeah 2 curls, doesn't take that long

I do plenty of core work on the side

>>41764705
5x5 seems like a lot imo

Lol @ fullbody.

I love how DYEL nerds on here who get all their information from other DYEL neckbeards act smug when people don't follow their retarded 3x5.

I don't understand how you guys all sit on here, doing 15 reps of a lift, and leave the gym, and then wonder why you look like you've never stepped foot in a gym before. Maybe it's time to evaluate who and where you get your information from, and perhaps try something different, instead of just simply partaking in the whole online elitist unquestionable ideals of what is considered to be the most optimal routine, especially when what is considered the most optimal routine on paper, has had shitty fucking results for you.

But you're too obsessed with being part of the whole "superior intelligence" e-club and refuse to change anything about the way you train, because you just have to be a special snowflake who has all the knowledge that nobody else at your gym has, despite the fact 99% of the people at your gym do a "retarded split" and still look infinitely better than you.

To me, the people who blindly follow high frequency low volume training year after year, while still looking like shit, never ONCE trying higher volume and lowering your frequency, these people are just as fucking stupid as the average gym rat running a split because Jay Cutler told them to. You're not superior or more intelligent for running a higher frequency routine, especially if you have no results to show from it. You're just a blind follower who has completely misinterpreted the way science is meant to be understood. You literally take scientific research and theories just as religious people follow the word of their god. TRUE scientists, philosophers and other kinds of intellectuals absolutely despise these kinds of people.

Remember, only people with low intelligence actually think and believe they're intelligent.

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>>41754257

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>>41767983
or

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>>41767904
new pasta? delicious