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

Hello /fit/ I will now present to you the best routine you can

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

Thread replies: 17
Thread images: 11

File: amazing.gif (487KB, 500x250px) Image search: [Google]
amazing.gif
487KB, 500x250px
Hello /fit/ I will now present to you the best routine you can do as a beginner.
It is a full body 6 day a week program.
It has the use of three rep ranges to manage recovery. Heavy sets: 3rep at around 90% max. Medium 6 rep sets, much like the standard 5x5 with around 80% intensity, and light 12-set reps at 65%for pure hypertrophy and stamina reasons.
The main heavy lifts will increase the most, due to the others being percentages of that main lift, they will not increase as much, as fast.

There are 6 compound exercises, 3 every other day.
One of them will be Heavy, 1 medium and 1 will be light. These intensities will be cycled through the weak for each body part resulting in 2 Heavy, 2 medium and 2 light workouts for each body part. In these 6 days you may add 1 or 2 accessories per day if you want. These accessories may be smaller exercises such as ab-work, skull-crushes, facepulls, lat raises, chest flys and of these sorts.

The Chinups will be assisted for higher reps, or weighted for heavy reps.
Lowbar-squats are prefered.
While doing the heavy OHP-day push pressing is allowed to finish the workout.

This is the program, H=Heavy, M Medium, L = light.

Monday: Squat H, OHP M, Chinups L
Tuesday: Deadlift L, Benchpress H, Rows, M
Wednesday: Squats M, OHP L, Chinups H.
Thursday Deadlift H, Benchpress M, Rows L
Friday Squats L, OHP H, Chinups M
Saturday: Deadlift M, Benchpress L, Rows H

The number of sets can be 1 to 4, depending on how you feel like. I use only 2 and I have the most gains.

I use Weighted crunches, rear-delt flys, neck work, chest flys, reverse hypers and shrugs as my accessories. The accessories can be 1-4 sets 8-20 reps as you please.

Tear this routine to shreds and mock me if you want. I really find this the best routine I've ever done. I struggled before on standard novice-programs and I tried to alter somethings about it to get me stronger faster and really manage the workouts. What programs worked best for you?
>>
Whatever guys,. just some free info if you feel stuck in your workouts, maybe wont work for everyone.
>>
File: 1497492013027.webm (381KB, 1920x1080px) Image search: [Google]
1497492013027.webm
381KB, 1920x1080px
>>
>>41863837
Its fine.

if your having trouble to recover then revert back to a 3 day split.

ive made most of my gains with a 3 day split. im doing something similar to you... However its a fullbody HLM split alongside with lots of cardio
>>
File: 1497718987527.webm (1022KB, 640x640px) Image search: [Google]
1497718987527.webm
1022KB, 640x640px
>>
File: 1497711204893.webm (3MB, 640x640px) Image search: [Google]
1497711204893.webm
3MB, 640x640px
>>
>>41863902

Manlets when will they learn?
>>
File: 1497487365190.webm (1MB, 450x472px) Image search: [Google]
1497487365190.webm
1MB, 450x472px
>>
>>41863933
look at the guy in the red singlet go for the high five ahahaha
>>
File: 1493512780155.webm (2MB, 232x360px) Image search: [Google]
1493512780155.webm
2MB, 232x360px
>>
File: 1497750298007.webm (3MB, 640x640px) Image search: [Google]
1497750298007.webm
3MB, 640x640px
>>
>>41863965
that bounce she does once the weight is on her shoulders can't be good right?
>>
File: 1497491876977.webm (417KB, 640x640px) Image search: [Google]
1497491876977.webm
417KB, 640x640px
>>
>>41863975

Naah, but it is max-effort.

Also
>curling in the squat rack
>>
File: 1492912234781.webm (3MB, 598x600px) Image search: [Google]
1492912234781.webm
3MB, 598x600px
>>
File: 1493517027312.webm (990KB, 1920x1080px) Image search: [Google]
1493517027312.webm
990KB, 1920x1080px
>>
File: 1474431542963.webm (3MB, 640x360px) Image search: [Google]
1474431542963.webm
3MB, 640x360px
Thread posts: 17
Thread images: 11


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

I'm aware that Imgur.com will stop allowing adult images since 15th of May. I'm taking actions to backup as much data as possible.
Read more on this topic here - https://archived.moe/talk/thread/1694/


If you need a post removed click on it's [Report] button and follow the instruction.
DMCA Content Takedown via dmca.com
All images are hosted on imgur.com.
If you like this website please support us by donating with Bitcoins at 16mKtbZiwW52BLkibtCr8jUg2KVUMTxVQ5
All trademarks and copyrights on this page are owned by their respective parties.
Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.
This is a 4chan archive - all of the content originated from that site.
This means that RandomArchive shows their content, archived.
If you need information for a Poster - contact them.