/Routine General/

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>>41958992
>After 4-6 months on a LP beginner program, if you are struggling to progress and have been deloading a bunch, you might wanna look into a more intermediate-y program.
>If you keep progressing by all means ride out that linear progression as much as you can

Some popular Intermediate routines are

>Texas Method
>>Madcow
for maximum strenght gainz
>PHUL.
Good trade-off between Strenght and Aesthetics
>PPL
more aesthetic's centric

Don't do brosplits. Your muscles take approximately 48 hours to regenerate after a workout. Training them once a week is a loss of potential gains, also those routines are filled with volume, due to them being 1 or 2 muscle groups per day, so strenght gains are non-existent.

This is the routine I'm currently on.
I started out 1.5yrs ago with SS, went on to GSLP and then PHUL. Finally settled on this ULPP (Upper Lower Push Pull).
This is a good routine if you dont wanna completely forget legs but also dont want to train them twice a week.

>Day 1 - Upper Power
Bench Press 531
Cable crossovers 3x8
Chinups 3xF + Pulldowns 3x8
Rows 3x6
OHP/DB shoulder press 3x6
BB curls 3x8
Tricep Pushdown/LTE 3x8

>Day 2 - Lower Power
Squat 531
Leg Press 3x8
Deadlift 80%5RM
Leg Curl/RDL 3x8
Calf raises 3x12
Abs: planks, hanging leg raises and cable oblique twists

>Day 3 - Push
Overhead Press 531
Bench 3x8
Dips 3xF
Cable crossovers 3x10
Incline DB 3x10
Tricep pulldowns/LTE 3x10
Cable lateral raises 3x10

>Day 4 - Pull
Deadlift 531
Chinups 3xF
Rows 3x6
Pulldowns 3x8
Facepulls 3x8
Shrugs 3x15
Curl variation 3x10

>>41958992
AxBxBxA

A
25 jumping jacks weighted
200 jumping jacks unweighted
100 squats
100 lunges
200 jumping jacks unweighted
25 jumping jacks weighted

B
25 pushups weighted
100 pushups unweighted
35 dumbbell benchpresses
35 dumbbell overpresses
25 pushups weighted
100 pushups unweighted


I saw this routine on /fit/ a while ago is still good?? been doin it for 5 months now and have been making pretty good gains but I'm looking to switch it up

>>41958992
One thing I forgot to mention regarding supplements:
>A good diet is the first thing you should strive for, figure that out before buying any supplements
>whey is fine to hit your calories and macros, it's not required
>creatine can help, but it's not required
>while you should get most of your micronutrients from a healthy diet. Integrating Vitamin D3 and B12 can help

Dont buy the stuff your gym PT is shilling at the info desk. Research on your own.
Labdoor and Examine.com are good resources. Myprotein seems to be a good overrall site to get shit, they have sales often so you can snag 2kg of whey for like 20€

>>41959062
What are your goals?
If conditioning and some strenght is, then seems ok.
If you wanna gain strenght, there are more efficient ways to do so
It all depends on what you wanna achieve

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>>41958992

What's the 531? 5, 3 then 1 rep?

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>>41959385
the % are of your estimated 1RM

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Doing 5/3/1 and want a little more frequency, would pic related work?

I am liking your posted version though, Currently doing 5/3/1 with 5x5 of the main lift using second set weight as the main accessory

>>41959489
The aim of this was to get a ss style going with 5/3/1 but have a feeling the sessions will take way too long

>>41959489
try it and see if you can bear it
why no ohp?

Can someone please give an example of a good PPL?

What routine is it where you do 3x5 squats, then do 2x12 drop sets of squats immediately after?

I always see some dude doing it and I wonder what priogram he is running.

>>41960541
drop sets are literally worthless. he probably designed that shit himself. yes, it's possible to design a routine on your own, it's not rocket science.

What's a good body weight routine lads? I don't have any money for the gym anymore.

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps

Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

Did I meme myself lads?

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>>41958992
Thoughts on the /fit/ version of Greyskull LP?
Namely pic related.

>>41960568
>volume is useless

The main driving force of progression is useless? Wowee, please teach me your other secrets.

>>41961209
>volume is useless
I never wrote that, you fucking idiot.

A:
squat 2x5,1x5+
hip thrust 3x10-12
weighted chin up 3x 6-10
dumbbell bench press 2x6,1x6+
triceps+biceps workout

B:
deadlift 5x3
front squat 3x8-10
weighted chin up 3X6-10
romanian deadlift 3x8-10
horizontal pull variation
farmer's walk

week1:AxBxAx

week2:BxAxBx

what do you think bros?

>>41962386
week1:AxBxAxx
week2:BxAxBxx

my bad

>>41961124
>Did I meme myself lads?
Yeah, your routine is a shitty brosplit. Even with the "full body" day.

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>not making up what you're gonna do on the spot
lol tryhards

>>41959976
Please dear god this. I've seen so many versions online I have no idea which ones are good.

Any recommendations for good routines for females? I'm getting my gf into lifting. She's 5'4", around 100 lbs, so pretty skinny, and looking to bulk up a little. I'm trying to find something more weight-centric and lower-body focused but all the shit I can find is "ten sets of 50 reps bodyweight to tone the booty you deserve!"-type garbage.

>>41961124
>5 exercieses everything is 3 sets of 10
aahhahahahah

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>>41962872
>>41959976
coolcicada's PPL is always recommended.
Just gotta add Deadlifts to Pull day (or legs depending on your preference

>>41960541
probably just a PT program, they like drop sets

>>41960895
pic

>>41961124
>Did I meme myself lads?
most likely
hop on a PPL or some other good routine

>>41961183
it's fine, I like the amraps and used them myself.
But I feel like phrak's is more structured. /fit/'s version fucks with B day and the accessory work is a bit funky. I preferred to use the phrak's template, which is afterall GSLP and build from there, adding the accessories I found I particularly needed.
For example, my shoulders fucking exploded just doing OHP and it's almost my best lift, so I never really supplemented it with accessory work

>>41962386
do you want to particularly help your deadlift? you're doing accessory work for it and nothing for the squat

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>>41963130
brought to you by your resident /fit/ trap

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Rate my girl routine


+ 4x8-10 seated hip abductions before calf raises

Routine (Upper/Lower):

ULxULx

Upper 1:

Bench (heavy week work up to 3x3 max @120kg)
Barbell Row (heavy week work up to 3x3 max @120kg)
Dumbell Seated Shoulder Press (heavy week work up to 6x3 @34kg dumbells)
Rear Delt Fly 3x12
Tricep Dips (heavy week work up to 8x3 @40kg weight belt)
Barbell Bicep Curls
Chest Fly

Lower 1
Deadlift (heavy week work up to 2x2 @180kg)
Leg Press 5x8-10
Ab rollout 5x12
Calf Raise 4x12
Leg Raise 3xfailure
Standing Calf Raise 3xfailure

Upper 2:
Standing Barbell OHP (heavy week work up to 3x3 @70kg)
Incline Barbell Bench 5x10
Pullup (heavy week work up to weighted +25kg)
Tricep Rope Pulldowns 4x10
DB Rows (heavy week work up to 3x6 @46kg each)
Preacher Curl


Lower 2
Squat (heavy week work up to 3x3 @160kg)
Leg Extension 5x10-12
Calf Raise 4x12
Ab Rollout 5x12
Standing Calf Raise 3xfailure


This is a routine ive worked on for heaps of volume and also good strength progression. Ive found its workin pretty well. I alternate heavy and lower days depending on how I feel and what I know my body can do that day. Plenty of calf work cause im trying to grow these little guys. Any advice or critiques would be appreciated.

The golden question PPL or PHUL?

Question about greyskull

When it says alternating

Would you do example

Two times ohp 1 time bench

Next week

Two times bench 1 time ohp?

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>>41958992
Am I gonna make up

>>41964765
Doesnt matter

>>41964834
Yes? Depends how much you workout

One workout ohp
One workout bench. Simple

>>41959039
>PHUL
That seems ideal. Currently doing GSLP. Any critizism of PHUL or why did you switch to ULPP?

>>41964834

Yeah Greyskull works in two week cycles. It looks like this for an example:

Week 1: Monday Bench, Wednesday OHP, Friday Bench
Week 2: Monday OHP, Wednesday Bench, Friday OHP

the order doesn't matter, you can choose to have the week with two OHP be week 1, the point is that you alternate OHP/Bench each workout.

>>41958992
Mon Wed Fri
3x12 shoulder press
3x10 front raise
3x10 lat raise
3x25 body weight dips
3x15 tri extension
3x10 bench
3x10 curls

Tues Thur
3x12 squat
325 calf raise
3x10 chest flys
3x10 lat pull down

All that with running everyday and some ab work sprinkled in when I feel like it

>>41958992
Doing a 4 day Texas Method split. Rate me:

Monday:
5x5 bench
3x8 OHP
8x3 Skulkcrushers
8x3 lateral raise
8x3 front raise

Tuesday
5x5 Back squat
8x3 front squat
5x5 Romanian Diddlylift

Thursday
5x1 bench
3x3 OHP
5x3 dumbbell bench
5x3 curls for the girls

Saturday
3x3 squat
5x1 diddly
Pull ups

I aim each week to lift on Monday/Tuesday about 80-90% of what I plan to lift on Thursday/Saturday. Goal is to go up by 5lb Thursday/ Saturday.

I'm nearly at 1/2/3/4. My squat is at 300. Everything else is well above. I'm 5'7" 170lb negro- supermanlet

>>41958992

I do an upperbody/lowerbody split, split again by strength (5x5) and hypertrophy (3x10ish).

Upperbody Strength - Monday:
Bench
Barbell Row
Arnold Press
Weighted Chins
Incline DB Press
Shrugs (but for reps, not strength)

Lower Body Strength - Tuesday:
High-bar squat
Deadlift
Backwards lunges
Core

Rest - Wednesday

Upper Body Hypertrophy - Thursday:
Bench, superset with pushups
Military press
Chins
Landmine row
DB Lateral Raise
DB Tricep Press
DB Curls

Lowerbody Hypertrophy - Thursday:
Front squat
DB walking lunge
RDLs
Calve press
Core

I also do olympic lifting a couple days a week.

R8 me /fit/. I've been lifting for a couple month seriously, so I'm still in my rookie gains phase, but I've had like three years experience with these movements.

Monday - Back & Biceps
Back
>T bar rows 12 x 4
>Pull Ups 8 x 5
>Dumbbell lat Pull-Over 8 x 4
>Pendlay Rows 8 x 5
Bicep
>Regular Dumbbell curls 8(2) x 5
>Chin Ups 8 x 5
>Cheat & Recover barbell curl 8 x 5
Abs
>Stability Ball V-Pass
>Crunches 15 x 3
>Leg lift 30 x 3

Tuesday Chest & Triceps
Chest
>Dumbbell bench press 8 x 5
>Low-to-high cable fly 15 x 4
>Reverse-grip bench press 8 x 4
Tricep
>Dips 8 x 5
>Super set: Pull rope down 12x & Pull rope above head 12x. 1 minute cooldown.
>Cheat and recover skull crusher 8 x 5
Obliques
>Leaning with weight in hand 15 x 4
>Turning machine 15 x 4
>Pulley machine to side 15 x 4

Wednesday
>Rest

Thursday Legs & Glutes
>Leg curl down 8 x 5
>Leg extension 8 x 5
>Knee curls 15 x 4
>Squats 10 x 4
>Leg press 8 x 5
>Barbell glute lift 8 x 4
Abs
>Same as monday

Friday Shoulders & lats (WIP)
>Dumbbell shoulder press 12 x 4
>Dumbbell lateral raise 12 x 3
>Super set: Barbell shoulder press 12x & bent-over rear-delt raise 12x. 1 minute cooldown
Obliques
>Same as tuesday

I finish each session with a 20 minute HIIT cardio

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>>41958992
Is my routine good? Lifting for about 3 months, don't really care about getting stronger that much; I care more about looking good naked. 5'9" 150 lb, I eat 150 grams of protein and ~2000 calories (roughly around maintenance). blurry pic related

> A-B-C-A-B-C-Rest

> A - Chest / Shoulder
Bench Press 3x5
Incline Dumbbell Press 3x8
Dumbbell Flies 3x10
Pec Fly Machine 3x8
Dumbbell Front Raise 3x10
Lateral Dumbbell Raise 3x10
Rear Delt Machine 3x8
Ab Crunch Machine 2x15

> B - Bicep, Tricep, Back, Traps
Low Row 3x10
Lat Pulldown 3x8
Shoulder Shrugs 3x10
Hammer Curls 3x10
Tricep Dumbbell Extension 3x10
Tricep Cable Pushdown 3x10
Ab Crunch Machine 2x15

> C - Legs
Leg Press 3x10
Leg Extension 3x10
Leg Curl 3x10
Ab Crunch Machine 2x15
Cardio 20 min

Not very strong but I increase weight progressively taking advantage of noob gains.

>>41965188
>Stability ball v-pass
12 x 4

>>41958992
>tfw stalling
>tfw high deficit so gaining strength is awful
i'm gonna switch from my homemade routine to candy toe's strength/hypertrophy routine when i'm at my goal weight

>>41964850
64 slices of pepperoni
HOW. YOU MIGHT AS WELL JUST EAT THE FUCKING SAUSAGE IT WAS CUT FROM

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>>41961124
>>41964635
>>41964646
>>41965055
>>41965072
>>41965163
>>41965188
>>41965212

>>41959039 >>41964646
>Squats only 1x week
Is that working out well for you?
>>41959489
I like it, but looks like Friday's suats or deadlifts are going to be a nightmare with all the fatigue.
I'd add chinups on squat days and move the db rows on deadlift days
>>41959976 >>41962872
Sample routine I always post:
PPLPPLx
>Push 1
Bench 5rm
OHP 3x5 @90% of 5rm
Dips or incline dumbbell bench 3xf superset with facepulls 3xf
>Pull 1
Weighted chinups 5rm (treat them like a barbell lift)
Chest supported rows 3x5 @90% of 5rm (chest supported to avoid lower back fatigue, you have to deadlift tomorrow)
T-bar rows or dumbell rows or Kroc rows 3xf
Curls 3xf
>Legs 1
Squat 5rm
Deadlift 3x5 @80-90% of 5rm
Leg press or from mid thigh rack pulls or walking/stepping lunges or Bulgarian split squats 3xf superset with hanging leg raises 3xf
>Push, pull and legs 2
Alternate the first two lifts
>Progress
As in TM
>>41961183
Unnecessary extra push volume at the expense of pull volume on Wednesday, OPs version is more balanced
>>41963130
>My girlfriend
>She
>5'4"
>around 100 lbs
Irrelevant information
>looking to bulk up a little.
Red beans, pb, you know the drill
> I'm trying to find something more weight-centric and lower-body focused but all the shit I can find is "ten sets of 50 reps bodyweight to tone the booty you deserve!"-type garbage.
Because you googled "female butt routines". Stupid questions, stupid answers. SS, SL, phrak's GSLP or any other full body routine works just fine. There is no way to squat 3x week and not get a nice butt.
>>41964635
Okayish.
>>41964765
Can you afford to work out 6 days a week? Then there is nothing wrong with splitting the U days in push and pull
You can't? No biggie, 4x week will give you 97.5% the same gains
>>41965072
Nice. Add chinups on Monday.

>>41958992
How do I know which weight to use in the OP routine? What percentages of my 1rm?

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I haven't lifted in about a year due to injuries which are now healed, do I have to start over with a beginner routine or can I just retest my 1rm and start the intermediate program that I was using?

>>41965414
noobie routine, 100%.

>>41965349
Work up to a weight that causes failure around 8 reps and do your 3x5 at that weight. The percentage should be about 75% 1rm. 1rm isn't really applicable to novices though because they haven't even made the neurological adaptations yet to perform the exercise correctly. What I'm saying is if you know your 1rm you aren't really a novice and if you are a novice you don't really know your 1rm. If you think you are a novice and think you know your 1rm, you are wrong about at least one of the two.
>>41965414
The bad news is you have to start completely from scratch, don't even attempt 60% of your old 1rm. Not joking, you'll step foot in the gym and realize you are a true novice again. The food news is you'll need only a few months to reach your old level,I'd say about 3-4. You'll be able to keep up linear progression way longer than a true novice because of muscle memory, bringing byoi back to your old self in no time. It goes without saying that if your primary goal is to reach your old strength asap,you have to bulk.

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>>41965518
OK thanks, both of those posts are me so you answered all my questions.

>>41965595
You're welcome

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>>41958992
A,E =~ lower, erector spinae
B,D =~ chest, arms
C,F =~ delt, lat, back

r8/h8/b8/m8

>>41966143
Kek what the fuck I didn't realise this autism existed

>>41966143
I think you forgot the muscles behind the ears

>>41966219
I've 87 different exercises registered in the spreadsheet catalogued per primary & synergists muscles. I just copy-paste the exercise, input the expected 1RM et voilà. It's a no-brainer when I adjust/switch routines.

>>41966431
I don't include calves, since they're just fine with my current lower body training (genetics I guess); as far as grip training is concerned, I don't use straps for deadlift nor mixed grip.

I do some clean and front squat sometimes as a warmup for squats and some clean and press (with a light load) as a warmup for OHP.

>>41966651
You really are autistic, your responses don't even match what we said, you just dump what you have in your mind like you're in your own world. I think you are in the spectrum

https://forum.bodybuilding.com/showthread.php?t=162916931
are these good routines?

>>41966679
The novice BB on is very similar to a standard full body like SS or Phrak's GSLP (OP).
The novice DB one is the best thing you can do if you have absolutely no access whatsoever to a barbell.
The others are very bad because they just mention sets across without any mention of volume and intensity work or fatigue management and show that their author only understands weight training at the novice level

>>41966674
I just tried to give a constructive and educated reply beyond that sarcasms.
About the first reply, I noticed how it was really far from being "autistic" since it's incredibly efficient and time saving. If I trimmed a couple of columns from the original spreadsheet it would have looked simpler than any of the routines showed at the beginning of the thread. I find more efficient to include the mesocycle directly in the sheet as well, there's nothing "autistic" about it and it's calculated directly from the spreadsheet.
About the second reply, I took the opportunity to highlight which trainable muscles I actually left out as far as I know.
If this behaviour places me in a different spectrum than yours, I'm quite content with it.

xAxBxAx

A
Squats 5x5
Bench Press 5x5
OHP 5x5
T-Bar Row 5x5
DB Row 5x5
Barbell Bicep Curl 5x5
Pull Ups 3x10
Dips 3x10
Hanging Leg Raises 3x10
Planks

B
Same as above but I replace squats with 3x5 Deadlifts and Pull ups with 3x10 Chin ups.

Honestly how bad is my routine?

>>41966798
>6 exercises in the 5x5 range
>AND 3 exercises in the 3x10
your routine is obviously a mess, but what I wanted to ask you is: how long is your training session? For that load I'd expect nothing less than two hours (cardio/warm up/planks/shower excluded)

>>41966796
I'm going to go on a tangent here and ask: Peter, is that you? Pournari?
Back on topic: ok I'll try to answer seriously this time
1
Nobody wants to read the encyclopaedia of anatomy
2
It's retarded to do squats and deadlifts on consecutive days because the first fatigues the second. Either bite the bullet, do them on the same day, do the second at a low intensity and alternate on the next workout, or do them with 1 or 2 days rest between
2.5
Speaking of which, deadlifts are leg exercises, not back. The prime movers are the hamstrings, quads and glutes, just like in the squat. The erectors, traps and lats are stabilisers, just like in the squat. An example of a back exercise is the barbell row where the legs and ass are stabilisers and the arms, rear delts, traps and lats are the prime movers
3
Calculating 1rm on curls is nonsensical
4
Warmups should always be dynamic to get the blood flowing, static warmups like planks only serve to fatigue you

>>41966858
Tbh that includes 2 warmup sets. Working sets for every movement excluding the bodyweight ones are 3x5. Sessions take 85 to 90 minutes.

Yeah I know its a mess, but I did SS for 6 weeks and realised my trunk was growing at a faster rate than my arms, which makes it exceedingly awkward in shirts because the chest area becomes too tight a fit while there's still space to fill around the arm area.

Any tips on how to streamline the workout?

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Smolov jr

>>41966974
>Nobody wants to read the encyclopaedia of anatomy
I already vastly disclosed why the muscle column appears. Forget about it.
>It's retarded to do squats and deadlifts on consecutive days because the first fatigues the second.
I never do squat and deadlifts on consecutive days.
>deadlifts are leg exercises, not back
I needed to space deadlifts and they happen to target the posterior chain. Given that I want to do them twice a week, the "C" routine was the best candidate to place one of the two weekly deadlifts.
>[in deadlift] The erectors, traps and lats are stabilisers, just like in the squat.
Wrong.
>[in deadlift] The prime movers are the hamstrings, quads and glutes, just like in the squat.
Incorrect.
>Calculating 1rm on curls is nonsensical
I already vastly disclosed that it's crafted copy-pasting from a master spreadsheet. I just keep track of the progression.
>static warmups like planks only serve to fatigue you
but it's not a warm-up, it's a core bodyweight exercise I need to place at the beginning of everything because I know I won't do them when I'm done with my lifts. I don't feel fatigued at all for 3 minutes max plank, and my net workout is always < 1hr.

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>>41966992
>I did SS for 6 weeks and realised my trunk was growing
Mate at 6 weeks nothing has grown, at best you've gotten a bit fatter if you're that worries about arms then do a couple sets chinups after every SS session, or do the program in the OP (less squats, more upper back and arms, same basic principles as SS)
No need to reinvent the wheel

>>41967102
Thanks laughingcheetah.jpg

Just took away 1 leg day to focus more on upper body and split some leg exercises into last 2 days. Wouldn't mind some feedback.


Pull 1:
5/3/1 DL
3x10 Weighted Pullups
3x10 Seated Rows
5x20 Face Pulls
3x10 DB Curls
3x10 Hammer Curls
3x15 DB Shrugs

Push 1:
5/3/1 Bench
3x10 OHP
3x10 DB Incline Bench
3x10 Triceps Pushdown
3x10 OH Triceps extension

Legs:
5/3/1 Squat
3x10 Stiff leg DL
3x10 Squat
3x10 Leg Curl
5x20 Calf Raises

Rest

Pull 2:
5x5 Pendlay Rows
3x10 Stiff Leg DL
3x5 Rack Pulls
3x10 Pull Ups (weighted)
5x20 Face Pulls
3x10 BB Curl
3x10 Hammer Curl

Push 2:
5/3/1 OHP
5/3/1 Paused Squats (same as leg day -30lbs)
3x10 Bench
3x10 Incline Press
3x10 Skull Crushers
3x10 OH Triceps Extension

Cardio 5 days a week. Dragon flags and overhead leg raises for abs 4 days a week.

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Haven't lifted in years so starting again with starting strength but want to go to the gym 4 days a week rather than 3 (I want to go with my GF who also goes 4 days a week). Can I shove the upper body work outs to 2 days a week and do the lower body work outs 2 days a week for the basic 3 day a week starting strength programs?

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>>41967133
Forgot to add I do 3 sets of Lateral Raises and Front Raises for delts on Push days. Pic related is me.

>>41967094
>I never do squat and deadlifts on consecutive days.
If you do ABCABCx and A has squats and C has deadlifts then yes you are doing them consequtively
>>[in deadlift] The erectors, traps and lats are stabilisers, just like in the squat.
>Wrong.
No, you are wrong. None of these muscles contract during the concentric portion of the deadlift. Only the lats, and the degree of shoulder extension is not even half of what you can get with rows or chinups
>>[in deadlift] The prime movers are the hamstrings, quads and glutes, just like in the squat.
>Incorrect.
No, you are incorrect, the glutes, quads and hamstrings are the ones who contract to extend your hip and knee joints and pull the weight up
>>static warmups like planks only serve to fatigue you
>but it's not a warm-up, it's a core bodyweight exercise I need to place at the beginning of everything because
Okay, don't place "a core bodyweight exercise that isn't dynamic but rather is static" before squats
>But I don't get tired
Do them weighted and after squats IN ORDER TO get tired.

>Vastly disclosed
Get over yourself you insufferable faggot why am I still replying you won't listen to me anyway

>>41966974
I've been doing squats and deads on consecutive days and made more strength gains in the past 6 months than I have in a long time.

Poopoo

>>41967133
Excellent program, except front raises are completely redundant

Whats the best way to make your own routine?

>>41967193
>If you do ABCABCx and A has squats and C has deadlifts then yes you are doing them consequtively
You didn't even look at the routine, the remaining of your post is kindly disregarded.

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>>41958992
Sup /routinegeneral/

so I did SL5x5 for a few months and added accessories and have been doing that for a few months. Like ~3 weeks ago I started coolcicadas PPL.

I've been feeling like 6 days/week is too much for me. Especially recently because I got an officedrone job for the summer which has has me getting up at 6:30 every day and sitting in a fuckin' chair from 8:30-5pm 5 days a week and I don't sleep great in the best of times.

Last couple workouts I've felt so weak and tired, it's horrible. I've actually had to go down in weight on a couple lifts.

What's a good routine that would have me in the gym 4-5 days/week as opposed to 6? I wanna put on weight and be aesthetic if possible. currently skinnyfat at 5'10 ~148lbs

>>41967236
Are they? I started doing front raises because the leddit program I originally based it on had 6 sets of lateral raises, which is daunting to say the least, and my front delts hurt me sometimes when I bench and I've been trying to correct it.

I think maybe my grip was too wide but I'm trying everything.

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>>41965212
Can someone help please

>>41958992
>only 1 deadlift set
Someone explain why.

>>41967254
Kindly go sit on a cactus, my post is fucking amazing, you should print it out and read it out loud every day before bed
>>41967270
>coolcicadas PPL
Meme and horrible. If you want to do a PPL 5 days a week do either >>41967133 or >>41965346 in a PPLPPxx LPPLPxx PLPPLxx way
If you want 4x week do GZCL, JnT 2.0, 5/3/1 BBB or triumvirate
If you want an aesthetic physique with minimal time spent in the gym (so 3x week) reply again and I'll give you some pointers
>>41967287
Weird.
Are you retracting your scapula?
The bar path is | or \? The bar at lockout should be right above the shoulder girdle, if it's above the upper chest (which is what | pressing does) you get front delt pain because you subject it to unnecessary moment
Or it could be simply that you overtrained them maybe? Even lat raises train front delts if you do them standing straight up. Every single exercise you have put in push day trains front delts except the tricep isolations, that's a lot of sets.

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>>41967193
>>41966974
>glutes quads and hams are exerted in the same way in squats and deadlifts
>erectors are just stabilizers in the deadlift, they aren't the agonist
what the fuck am I reading

>>41967350
Get your deadlift above 2.5 plate and you'll know
>>41967310
What help? You are doing a PPL with no compound barbell movements, and you "don't really care about getting stronger that much; I care more about looking good naked", so if someone tells you to do them you'll disregard their opinion
Just do whatever, your program is good enough for your goal

>>41967181
So specifically I am doing
ABxABxx

A
Bench 4x6
Row 4x6
Military 3x10

B
Squat 3x6
Plank 2
Deadlift 3x6
Mile run

This way I figure I am doing the same sets as a starting strength but 4 days a week and split.

>>41967419
>>glutes quads and hams are exerted in the same way in squats and deadlifts
You still have knee and hip extension. I am not saying the squat and the deadlift are the same movement, I am saying that the deadlift is much, much closer to a squat than it is to a barbell row
>>erectors are just stabilizers in the deadlift, they aren't the agonist
I have read exrx too, and I disagree. The erector spinae do not actively extend the spine during the deadlift, they just keep it stable as a plank so that the contraction of the glutes, hams and quads can pull the "loaded rigid beam' that is your back to lockout

>>41967407
>Kindly go sit on a cactus, my post is fucking amazing, you should print it out and read it out loud every day before bed
It was pretty clear from this and your previous "replies" that you're just interested in some kind of uneducated shitposting to probably feed your ego or something. For example, I only (and kindly) pointed out that you clearly haven't even attempted to read my routine before spouting your sentences, and as a result you're still replying with witty shitposts without having read my routine. Find a more suitable hobby for your attention disorder "spectrum" sometimes.

>>41967536
>Ego
>On an ANONYMOUS Mongolian basket weaving forum
O
Kek okay anon, quiet now

im doing jason blaha's ice cream fitness routine except without barbell shrugs (am gril, dont want huge traps)
need some advice because i wanna change stuff up

Workout A
Squats 5x5
Bench press 5x5
Bent over row 5x5
Tricep extensions 3x8
Straight bar curls 3x8
Hyperextensions 3x8
Cable crunches 3x8

Workout B
Squats 5x5
Deadlifts 1x5
OHP 5x5
Bent over row 5x5 (10% lighter than workout A)
Close grip bench press 3x8
Straight bar curls 3x8
Cable crunch 3x8

i wanna replace straight bar curls (i hate curls) and cable crunches with something else, like one exercise targeting chest and another targeting abs, any recommendations?

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>>41967514
>if there's knee and hip extensions then I can say glutes quads and hams are exerted in the same way
>I disagree with exrx
>implying it's exrx
pls staph

>>41967636
>I can't read
>>41967632
Just fyi doing extra pec volume won't make your boobs look bigger

>>41967681
I can read pretty well, plase stfu

>>41967701
Read this:
> I am not saying the squat and the deadlift are the same movement, I am saying that the deadlift is much, much closer to a squat than it is to a barbell row

A)
1. Barbell Incline Bench x 3 sets
2. Dumbbell Flat Bench x 3 sets
3. Barbell Overhead Press x 3 sets
4. Dumbbell Seated Lateral Raises x 3 sets
5. Barbell Triceps Press x 3 sets
6. EZ Bar Skull Crushers

B)
1. Barbell Rows x 3 sets
2. Dumbbell One Arm Rows x 3 sets
3. Chin-Ups x 3 sets
4. Dumbbell Incline Curls x 3 sets
5. Barbell Curls x 3 sets
6. Weighted Crunches x 3 sets

C)
1. Barbell Back Squat x 5 sets
2. Barbell Front Squat x 3 sets
3. Bulgarian Split Squat x 3 sets
4. Single Leg Curls x 5 sets per leg
5. Barbell Calf Raises x 3 sets
6. Dumbbell Single Calf Raises x 3 sets

* Workouts on Monday, Tuesday, Thursday, Friday

I only mark the amount of sets to do because I vary the amount of weight and rep pace every workout. It's all free weights too. For leg curls I strap a 25 lbs leg weight on each leg and do sets of 30-50.

Also, by doing a 3 day split but working out 4 days a week, I'm hitting each body part every 5-4-3 days and it keeps the body guessing. Your body only changes while it's trying to adapt so you should never let it fully adapt.

>tfw IFBB pro bodybuilder that browses /fit/ whenever I can't sleep
>tfw I will never show my face on /fit/

>>41967746
>>tfw IFBB pro bodybuilder that browses /fit/ whenever I can't sleep
>>tfw I will never show my face on /fit/
Bullshit. Post glutes or delts.

>>41967780
No.

>>41967681
ive accepted my fate as an asian chestlet, just looking to strengthen my chest since it's one of my weak points

can you do OHP and chinups on same day?

>>41967799
In any case, 5x5 squats stall fast and the entire routine has many micro-flaws. If you want to continue the routine as is, substitute one tricep isolation for dips, to work both tris and chest. If you want you can switch to the routine in the OP a d add accessories there
>>41967814
Yes duh

>>41967799
Do some Dumbbell flies or pec deck. A major function of the pecs is to bring your arms together in front of you and pressing movements mostly ignore that.

Once you have a good amount of chest size, pressing movements are all you need to maintain and make gains.

Pullovers are underrated too. Try them.

>>41965188
This honestly sounds like a bad program. How long have you been on it, what are your stats, and what made you choose this?

>>41967594
There aren't many reasons for your perpetual replies even if it's crystal clear you didn't and won't look at my routine; you started to write a witty sagacious reply just for the sake of it and then proceeded ignoring anything else. You happen to believe that your posts are >>41967407
>fucking amazing, you should print it out and read it out loud every day before bed
too, even if clearly off topic or plainly wrong.
An alternative explanation could be that you're bored and you happen to like shitposting when you're bored, but this won't explain why you insist in giving moot advices for hours even if you've always been treated respectfully.
By the way, >>41967514
>The erector spinae do not actively extend the spine during the deadlift,
you've a very twisted perception of this exercise if you hypothesised that the erector spinae extends during a conventional deadlift.


>>41967746
What's your front squat/back squat ratio? My front squat tends to be 75% of my back squat.
>Bulgarian
I've always failed to insert them somewhere. Isn't that "too much" after back & front squat?
> For leg curls I strap a 25 lbs leg weight on each leg and do sets of 30-50.
First time I hear something like this. Do you really think leg curls are complimenting your routine?
>Barbell Rows
>Dumbbell One Arm Rows
Do you switch angle, grip or technique for these two exercises?

>>41967799
Pullover may be directed to target chest and I noticed you didn't include any kind of incline bench press. OHP may work the upper pecs too. Don't worry about shoulder exercises too much, you won't turn huge as a female easily.

>>41967980
>There aren't many reasons for your perpetual replies even if it's crystal clear you didn't and won't look at my routine
I made many points that make it obvious that I read it >>41966974 here>>41967980
>>The erector spinae do not actively extend the spine during the deadlift,
>you hypothesised that the erector spinae extends
Are you honestly this bad at reading? Read the >> text again and tell me where do I say that the erectors themselves extend

Been going to the gym for approximately 6 months on a brosplit. This summer I'm going to be alone, is op's routine good or not for noobies like me?

>>41968029
That post of yours is a clear example that you didn't read it. This >>41967193 is the icing on the cake, and you happen to have completely disregarded your mistake even after I kindly pointed it out again in >>41967254
The only one thing it seems you correctly noted is that I do planks.

>tell me where do I say that the erectors themselves extend
I quoted your previous post without changing a single word, so there's no need to point it out twice. Unless you're trying to imply that the erector spinae hypothetically extends the spine without extending itself. Or that the spine (or the erector) is extended during the concentric phase at all.

>>41968099
>noobie
>brosplit
>6 months
Are you on juice?

>>41968125
Okay. Listen, I'm being completely serious and not spiteful or sarcastic at all.

You do not know what the erector is and what spinal extension is

You are bad at reading comprehension

You must be tired and hungry, you can't possibly be this obnoxious all the time

>>41968125
Maybe I used the wrong term there, I thought brosplit was the chest/legs/back/shoulder/arms routine alongside with a gymbuddy correct me if I'm wrong

>>41968163
Yes

>>41968148
>You are bad at reading comprehension
That's clearly you. You can't pretend to have read my routine and insist on deadlifts and squats on consecutive days. You're pretty bad at backpedaling too.
>You do not know what the erector is and what spinal extension is
Your mysterious notion of erector and/or spinal extension lives in a different "spectrum" than mine. Fine. Hopefully our deadlifts will never meet in the three dimensional world. Assuming you actually lift, obviously.
>You must be tired and hungry, you can't possibly be this obnoxious all the time
Maybe try to apply this wisdom to yourself.

>>41968163
"brosplit" usually means that you're targeting each muscle only once a week and it's usually considered effective (only) if you're on juice.

>>41968236
>Your mysterious notion of erector and/or spinal extension lives in a different "spectrum" than mine.
Kek why so salty just admit that you don't know what you're talking about, it takes 1 second to Google "spinal extension" to avoid making a fool of yourself

>>41968236
Got it. To answer you: no, I'm not on juice.
So I guess it's ok if I go with OP's routine instead of the brosplit then?

>>41967980
I do front squats much lighter than back squats. Front squats are for creating a pump in my quads, so slow sets of 30+ reps with 135 lbs are common.

The free weight leg curl thing is just something I'm trying right now. I fucked up my lower back from heavy deadlifts so I don't do them anymore. I've found that free weight leg curls give me a huge pump in my hamstrings after doing squats, and I'm noticing a smidge of growth. Bodybuilding is different than simple weight lifting, the pump and expanding the muscle is key. It's about size and aesthetics, not strength.

Dumbbell one arm rows... sure, change the angle you hold the weight. I pull the weight to my hip with my hand at a vertical angle because I feel it more in my lower lats, but that's just me.

Rate?

>Push 1
>3x5 BB Bench
>3x5 BB Press
>3x8 DB Incline
>3x10 DB Front Raise
>3x12 Triceps Bar Laying Triceps Extension

>Pull 1
>3x5 BB Pendlay Row
>3x5 BB Upright Row
>3x8 DB Row
>3x10 DB Lateral Raise
>3x12 EZ Bar Curl

>Legs 1
>3x5 LB Squat
>3x8 SLD
>3x12 Split Squat
>3x25 Decline Crunches
>3x60s Side Planks

>Push 2
>3x5 BB Incline
>3x5 Dips
>3x8 DB Press
>3x10 DB Fly
>3x12 DB Triceps Extension

>Pull 2
>3x5 BB Yates Row
>3x5 Pull Ups
>3x8 DB Upright Row
>3x10 DB Reverse Fly
>3x12 DB P-Curl

>Legs 2
>3x5 Deadlift
>3x8 F Squat
>3x12 C Raise
>3x25 Leg Raise
>3x60s Planks

>>41968268
You're (again) the one insisting in making a fool of yourself. You're not supposed to hyperextend your spine (it's actually a mistake in the deadlift) and the primary role of the erector spinae is not to extend the spine. You're lifting with all your posterior chain, and (mainly) with your erector spinae.
Sometimes it's advised to keep "the spine extended" as in "don't flex your lumbar region" and "keep it stable as a plank" (cit.). A better wording would be "keep your lumbar region in neutral position". If this is the role you relegate your erectors to, then again hopefully I'll never witness your deadlifts.
And again you're replying just for the sake of it, without having read my routine et cetera et cetera.

>>41968295
Any routine is fine for your level, as far as you get a decent frequency (i.e. hit every muscle group twice a week)

is the volume on SS enough?

second workout feels kind of weird to be leaving so in and out while others are still in the middle of it

>all these pathetic PPL brosplit tier routines

newbies should NOT be making their routines

newbies are anybody lifting for less than 3 years

So after reading many posts by Lyle McDonald and a particular story of a guy on fit who only does compounds im trying to make a Routine. Here is what I have so far
AxBxABx

A
-10x5 Sitting OHP
-10x5 Squat
-10x5 Barbell curls
-5x10 Kroc rows

B
-10x5 Bench Press
-10x5 Deadlift

Lyle McDonald said that natties should have 40-60 contractions per muscle effected to trigger optimal gains as a natty. So thoughts suggestions? Is my idea stupid? Tell me what you think

>>41968307
Well thank you for your reply
>slow sets of 30+ reps
that's an insane amount of reps for front squats, even if performed with light weights. I've serious issues when doing high reps sets in squats or deadlifts, anything above x8 seems too draining even if use proportionately lighter loads.
>rows
What about barbell rows? 45°? More vertical? More horizontal? Pendlay? Supinated grip? There's a bro debating that pendlay rows are worthless no matter your goal, you're always going to get more volume with a >45° one and you'll feel it more in the right places with supinated grip no matter what. I suspect that he may be missing something in the Pendlay but then again he's quite a gym rat.

>>41968530
>10 sets

LMFAO
M
F
A
O

>>41968429
>You're not supposed to hyperextend your spine (it's actually a mistake in the deadlift)
I know and I never said you should hyperextend your spine
>and the primary role of the erector spinae is not to extend the spine.
Irrelevant to the reply chain
> You're lifting with all your posterior chain, and (mainly) with your erector spinae.
WRONG
THE ERECTOR SPINAE DO NOT EXTEND THE HIP
THE DEADLIFT IS A HIP EXTENSION
ERGO THE ERECTOR SPINAE ARE NOT THE PRIME MOVERS IN THE DEADLIFT
THE HAMSTRINGS ARE
STOP POSTING
STOP GIVING ADVICE

FUCK

>Sometimes it's advised to keep "the spine extended" as in "don't flex your lumbar region" and "keep it stable as a plank" (cit.).
Sometimes being always in this context
>A better wording would be "keep your lumbar region in neutral position".
Not better, just tautonymous
> If this is the role you relegate your erectors to, then again hopefully I'll never witness your deadlifts.
Name one person who deadlifts above 50 kg who does not say the back should be kept neutral
>And again you're replying just for the sake of it
I'm replying because bad advice out of your mouth (fingers?) might be taken seriously by a newfriend
>without having read my routine
I read your routine as is evident by >>41966974, if you think I didn't name the exact quote where I misrepresented you, oh wait you can't because there are none

>>41968540
I usually use supinated grip for barbell rows. I feel it more in my lats and like I said, I'm pumping up and stretching my lats, not just lifting weight. Pend lay rows are good but the angle you use depends on how well you feel the weight in your lats.

>I'm taking shots of vodka to fall asleep now
>on a side note, vodka and sake are the booze of champions and keeping body fat low while getting drunk

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>>41968530
>that routine
>that post showing it was done actually with dedication and planning, not just shitpost baiting

I'm fucking dying holy shit Hahahahahaha
Someone screencap it

>>41968621
Why is it so stupid?
I'd like to understand why I'm wrong

>>41968543
>I read your routine as is evident by
I did address that posts of your already in >>41968125 but I'm not surprised you skipped it, given that you ignore 99% of whatever I write.
Please refrain from replying to me ever again unless you're going to actually read my routine.
>I'm replying because bad advice out of your mouth (fingers?) might be taken seriously by a newfriend
That's pretty pathetic and pretentious. You're the one pretending to give advice. I only posted a routine. A routine you didn't read.
The rest of your post is just crazy. Take a break and seek (professional) help.

>>41968583
Well thank you for your reply. May your vodka help in your body recomposition as it does for your sleep (doubtful, but there's always hope ^^)

>>41968530
Just make sure that you rest an adequate amount of time in between sets. It's common knowledge that if your workout lasts less than 4 hours, it's not a workout.

>>41968652
>not training in your home gym
>not having 24 hrs long workouts

>making it

>>41968652
Is a minute of rest good enough? Because if each set takes about 30-45 seconds. 60s rest with 45sec of lifting the weight times 10 is 17 minutes and 3 seconds
That times 4 is about 70 minutes
That's not to bad ?
>>41968661
I do have a home gym senpai

>>41968530
one of the stupidest routines ive ever come across

why on earth would you think 10 sets of 5 reps is a good idea

>>41968639
>I did address that posts of your already in >>41968125
You addressed it, you didn't say what I seemed not to read in your opinion
And stop trying to sound smart when you are too retarded to know that the erectors aren't the prime movers in the deadlift, or too arrogant to admit you're wrong as I said >>41968543 in the caps
>Please refrain from replying to me ever again unless you're going to actually read my routine
>>41966143
>A,E =~ lower, erector spinae
>B,D =~ chest, arms
>C,F =~ delt, lat, back
Is this not your routine? Was I supposed to mention how you have that weird configuration with the deadlifts on the evening on the same day as squats to "prove" I read it? Mate that's still unsustainable in the long run, those intensites for both lifts can and will run you to the ground sooner than you think

You are too arrogant, get off your high horse

>>41968636
Ok, I can't explain everything but I'll give you a hand here.

1-You are not ready to make your own routine yet.
2-Don't just lift, also learn about lifting, anatomy, nutrition, etc. here and there, read articles, watch videos, etc.
3-Get your information from good sources, no crap trying to shill products like men's fitness magazine or whatever.
4-Start by reading the sticky. ALL the sticky, including the studies and articles linked in it. It'll take some time.
5-For now use 5x5, StrongLifts, or Starting Strenght,

>>41968707
Lyle McDonald said that as a natty you should train 3-4 times a week full body with each muscle worked finishing with somewhere between 40-60 reps.
5 reps for a heavier load and 10 because 5x10 = 50. That puts me in the middle of the contraction range

>>41968699
You have dubs, so I believe you when you say you are a home gymer.

Spread out your sets. Just waltz into your lil babby gym and pop out a set of 5 squats every 45 minutes or so, and spread it out over the course of 24 hours.

That way you're building muscle 24 hours a day!

>>41968728
Is there a particular reason you are so convinced by his claims?

>>41968723
1. You're probably right
2. I do. I mostly read weight loss studies and thus far I've gotten most of my muscle building information from Lyle McDonald.
3. I think I know good sources, I really only fully trust Layne Norton and Lyle. I also read the Tnation articles alot
4. I thought I covered everything in the sticky but I will check again
5. I'm currently using Greyskull Lp

Thank you for being constructive

>>41968530
Lyle Mcdonald is a salesman his purpose is to sell you things not get you bigger and stronger. That routine is terrible.

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>>41968755
Both Lyle Mcdonald and Tren Norton are fake natties. You've got to take everything a steroid user says with a grain of salt and do fact checking

>>41968753
Well for one a big part of the sticky is written by him and as far as I'm aware he hasn't lead me astry also https://www.t-nation.com/training/how-to-turn-up-your-gains. I still need to tweak for the individual muscle groups that I excitedly forgot about in the Advent of this idea.

>>41968806
If Lyle is a just a salesman and therefore not worth listening to, why is he considered Worthy enough to be apart of the sticky? Not to mention he gives away the tldr of his books in his free articles

>>41968709
>you didn't say what I seemed not to read in your opinion
Everything in that posts shouts "I didn't read a single line of it and I'm giving a reply just to feel superior". It's not an opinion.

>And stop trying to sound smart when you are too retarded to know that the erectors aren't the prime movers in the deadlift
I would humbly suggest you not to use this wording and not to support this thesis in real life or you're likely the one going to be considered "retarded". The erector spine is the primary agonist (as someone already pointed out) and your opinion on the matter is not only irrelevant for any discussion about my routine, but inherently wrong too.

>Is this not your routine?
Yes, it is. In that quote you gather no infos about deadlifts and squats, and the "=~" was meant to warn that the depicted classification weren't autistic as you evidently pretended them to be.
>Was I supposed to mention how you have that weird configuration with the deadlifts on the evening on the same day as squats to "prove" I read it?
If you learned this hours ago you wouldn't have patronized about deadlifts and squats on consequential days and you wouldn't have suggest that the pattern was >>41967193
>ABCABCx and A has squats and C has deadlifts

>Mate that's still unsustainable in the long run, those intensites for both lifts can and will run you to the ground sooner than you think
Well thank you for your opinion. As I wrote, >>41967094
>I needed to space deadlifts and they happen to target the posterior chain. Given that I want to do them twice a week, the "C" routine was the best candidate to place one of the two weekly deadlifts.
The other day is "E" but guess what: rest day is usually between E and F (and the next squat is 72 hrs later while the next deadlift is 108 hrs later)

>>41968806
Although I'm starting to agree that it was a pretty shit idea.
>>41968821
I mean they both have degrees in this. That means they at least know something all this stuff. Although I would like to know who I should be getting my information from

Is Layne Nortons PHAT or any variant good for an intermediate lifter? I have back issues and can't squat/deadlift heavy more than once or twice a week if I'm feeling good.

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

>>41968838
Layne norton is very legit. People who have somethibg against him are tinfoil hat retards.
Alan Aragon and Brad Schoenfeld are also legit and say the same things as layne. They all lift, and they all do research. Which is what you want when it comes the fitness and diet research. As people who don't lift make shitty studies, because they dont have any exoerience with fitness andand diet, and therefor makes basic mistakes.

>>41968870
I have yet to hear the other two names, thank you for turning me to them

>>41968877
Layne, Alan and Brad are the most legit guys out the who talk about general weightloss.
Lyle often goes in the specifics. And i know he is known for being a legit guy, but i dont know if he has a medical or research background.

>>41968889
Bachelor of science I think, with a PHd in biochemistry

>>41968889
https://www.researchgate.net/profile/Layne_Norton2/publications he does.
That's why I like Layne and Lyle they go in to specifics so I actually know why things happen.

>>41968845
Good if you are on steroids, otherwise no. PHAT is the workout recommended to novice steroid users

>>41968913
Yeah I'm natty, any recommendations or will I still see substantial progress on this if I keep at it?

>>41968928
not him
if you are an intermediate lifter you should have started drawing your own routine according to your goals and schedule
given your back issues I'd focus on squatting and deadlifting more (rather than less), with lighter weights and with a particular attention on proper form. it helps so much it ain't even funny

then again I see some hypertrophy-devoted bodybuilders doing all the squats in the smith machine, but then again they're pretty probably not natty

>>41968826
>Le you didn't le read !11!1!111
>I would humbly suggest you not to use this wording and not to support this thesis in real life or you're likely the one going to be considered "retarded". The erector spine is the primary agonist (as someone already pointed out) and your opinion on the matter is not only irrelevant for any discussion about my routine, but inherently wrong too.
Please, I humbly and unironically request you to use a name or tripcode so that I can filter your posts, thank you

>>41968870
What about Helms/Morgan/Valdez?
>http://docdro.id/cipUhzV


>>41968963
That's enough. Thankyouverymuch for your marvellous uninformed and misplaced opinions but kindly fuck off now with your childish interjections. In the future feel free to avoid giving a reply if that's for pure shitposting purpose. Take care!

>>41968954
Thanks for advice, im intermediate in progression only since i fucked around for 2 years on all kinds of stupid programs. Is creating a program for myself too specific to generalise with a "heres a template for what you should do"? Or is there something i should follow in your opinion?

>>41969072
well wait; if you "fucked around" and you honestly didn't research the subject in the meanwhile then creating a reasonable program could be challenging.
something to follow? As a natty, hit everything you care about at least twice a week. Don't hop back and forth from routine X to routine Y. Give a look at http://docdro.id/vds9A30 at chapters 14, 17, 21. When in doubt, use any well-tested, common, renowned, proven routine (there's no need to search for a hidden secret one if you're going with templates) and give it at least 12 weeks before trashing it if you suspect it's not optimal. Try to understand the rationale behind reps, sets and exercise ordering and eventually twist something to better match your needs, if the rationale still stands. Do your own researches and have fun experimenting. I have no universal template for you and I'd be wary of someone suggesting me a universal template

>>41969225
Thats fair, and thank you. Just to clarify when i say fucked around i meant i didn't really have a specific goal in mind, my progression was shit due to not increasing the weight linearly and instead doing it at arbitrary times, and i chose different programs after ~12 weeks rather than when progress stopped. I'm more knowledgeable now with a different mindset, but my back issue has only recently become an issue and my choices in programs have suffered because of it. Sorry for making it sound like i just did brosplits and never understood rep schemes.

how is this for a "phraks greyskull lp" with acceccories?

A

3x5 Bench
3x5 BB Row
3x10 db bench
3x10 db curls
3x5 squat

B

3x5 OHP
3x5 Chin Ups
3x10 Lateral Raises
3x15-20 Facepulls
1x5 Deadlift

C

3x5 Bench
3x5 BB Row
3x10 DB Bench
3x10 Hammer Curls
3x5 Squat

Also is it ok to do pull ups instead of chin ups every other day?

A
2x5,1x5+ OHP
2x5,1x5+ Chins
2x5,1x5+ Squats
2x5,1x5+ Dips
4x8-12+ Curls
3x8-12+ Abs


B
2x5,1x5+ Bench
2x5,1x5+ Deadlifts
2x5,1x5+ Row
3x8-12+ Close grip BP
3x8-12+ DB Rows
3x8-12+ Abs

How does this look for a GSLP variation? Am I missing anything?

>>41969532
Looks pretty dope. Balanced exercise selection within individual daysand entire weeks, rational rep ranges, a tiny bit of autoregulation to take advantage of good days and forgive bad ones, not too many accessories
3x5 deadlifts may be too much. I'd do the 1x5+ first and 2x5 back off sets at 80-90%

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How does this look? Mondays and Tuesdays have the heavy sets while Thursday and Friday have more volume. PHUL inspired, day 4 and 5 became pull and push hypertrophy days.

>>41969688
Ah yes, the 2x5 deadlifts is just warmups so I don't forget pretty much.
Thanks for the feedback.

atm im very low body fat, 7.5% but also kinda skelly due to low muscle mass.
im trying to find a good otter mode workout routine.

atm I do 2 ab workouts, leg press, chin ups, push ups and lat pull down. all 3 sets of 8. I go to the gym two to three times a week.

i decided to not go for compound yet because I want to build some strength and routine before going that route.

how shitty is my routine? any tips?

>>41964765
depends on how many days a week you can train.
4? phul. 5-6? ppl

>>41965346
yeah.
I still need to figure out some mobility in my lower body so progress was slow either way.
regardless my legs are already too big and dont care much to make them bigger.
I have accepted that my squat will always be my worst lift. wide hips+long femurs master race

>>41966143
kek

>>41967181
i might wanna check out PHUL

>>41967799
>>41967922
>>41967980
I am partial to cable flies for chest isolation, safer and more continuous strain than db flies and more rom than pecdec

>>41968357
you might want to split bench and press in to different push days. having them on the same day might hinder the progress of the one you do after the other

>>41968530
>>41968755
there's a reason I wrote
>If you are just getting started, a proven and popular program is always going to be better than something you came up with, save yourself the time and headaches
you're not supposed to reach that amount of volume with just the compounds, you need to add accessories, otherwise you end up with rep schemes that make no sense
And I'm not blaming you, you made the same mistake I and many beginners made, you read somethign and made a routine without knowing anything about programming or rep schemes etc
Use a known and proven routine
one more thing, just look around and try to figure out on your own if something is bs or not.
try not to be too bound to "guru"s, I dont mean it in a disparaging way, but the least you can be emotionally attached the better you can deal with knowledge

>>41969370
gud. do squats and dl's earlier in the workout
frequency method for pullups is gud

>>41969532
gud. no.

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Didn't see this thread!

Day 1:
5x4 Squats
5x4 Bench
5x4 Pendlay Row
(Last sets are AMREP)

Isolation: Mid Body
- Chest
- Abs
- Obliques
- Glutes

Day 2:
5x8 OHP
5x8 Chins

Isolation: Upper Body
- Traps
- Shoulders
- Rear Delts
- Biceps
- Arms

Day 3: Rest

Day 4:
5x4 Deads
5x8 Bench
5x8 Pendlay Row

Isolation: Mid Body
- Chest
- Abs
- Obliques
- Glutes

Day 5 :
5x8 OHP
5x8 Chins

Isolation: Upper Body
- Traps
- Shoulders
- Rear Delts
- Biceps
- Arms

Day 6: Rest + Add Weights

and repeat...

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If I do 3 sets on each isolation of basic exercises (ie lateral raises for shoulders etc) Will I gain both strength and dat body?

Also... I finish each day with a meditative 30 min high temp Sauna sesh which is way more intense than I thought it would be. It's helped my endurance, muscle recovery, anxiety control, and makes me feel fucking great. At the 25 min mark you feel like you're going to die haha and you really realize how your mind plays up your anxieties when its unchecked. Def reccomend

Anyone doing nsuns 531LP? Thoughts? Not sure if I should keep running GSLP until everything stops or just move now.

>>41969736
suggestion: keep ohp light on upper or even do a shoulder accessory and do working sets ohp on push, like here >>41959039
otherwise it's hard to push on give 100% presses in one day
Same for deadlift and squat. squat heavy on lower and deadlift heavy on pull.
these two are even more in conflict, since they encompass many more muscles than the 2 presses

on push you're doing 1.5 chest, 1.5 tris and 2 delts. might wanna figure that out. 3 2 2 would be more balanced. also depends on how you do dips: if you lean forward a lot they are more chest-centric, if you stay more upright they are more tricep centric

>>41964928
I have already had to trash too many jeans I didnt even wear because my already big legs grew considerably. my squat is shite either way so I train legs once a week

>>41969846
>>41969866
what's that app? look neat.

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Is winging the accessories tantamount to fuckarounditis? I do record my weights for the accessories I do so I can gauge progress over time...

I prob shouldn't be making my own routine at my skill level but nothing I've seen gets the balance between compounds and accessories that I want. (SL is on one extreme... PPL is on the other)

>>41969908
Progression for Android... its awesome

>>41969846
Shit I fucked this up... Day 5 is all 5x4 for OHP and Chins

>>41967078
Qt bugger

>>41967191
Oh hi me
Do you come here often

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>>41969908
okay anon, I have moved deadlift to pull, swapped the heavy OHP with the shoulder accessories. I've also added machine bench press on push so thats 3 chest exercises (dips, incline bb, and and machine press). Anything else I should fix up? Thanks mang :)))

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Texas method U/L split I've been doing for a month now
Finished linear progression, getting gains with this, especially with squats
Accessories are chins, pullups and dips on upper days and ab work on lower days

>UL PPL
vs.
>PPLPP
Go

>>41970932
it all bows down to the real program, an acronym too often means nothing.
I'd avoid to hit legs only once if you're not on juice and you haven't trained for at least some years already.

Hows this U/L split?

Upper 1
Bench 3x5 1x5P 1x8
OHP 3x5 2x8
Rows 3x5
Pull ups 3x8

Lower 1
Low bar 3x5 1x5P 1x8
High bar 3x5
Front Squat 2x5
Deadlift 3x5

Upper 2
OHP 3x5 2x8
Bench 3x5 1x5P 1x8
Pull ups 3x5
Rows 3x5

Lower 2
High bar 3x5 1x5P 1x8
Low bar 3x5
Front Squat 2x5
Deadlift 3x5

ULxULxx

P means paused, theres no percentages here, just do a weight that you can do all sets with good form with 3 min rests for compounds and 1.5min rests for front squats and pull ups.

On rest days do cardio and work on your week points (stretching etc).

Is this an ok routine?

>>41970139
I would suggest making Lower day less quad centric.
like, add some Romanian deadlifts and/or leg curls

>>41971141
Upper body is fine
Thats a lot of squats. You can swap one of those for romanian / stiff leg deadlift / any hamstring exercise

>>41971141
>two sets of back squats, then a set of front squats, THEN deadlift
One of the major issues when crafting a new routine many encounter the first times is the temptation to just fucking add anything.
There are way too many heavy compound lifts hitting the same muscles in the same way. You could do two squats (maybe with different peculiarities, like a bulgarian and a back squat or a back squat and a front squat) or (if you like pain) place just a squat and a deadlift on the same day (you won't be able to do it when you'll lift heavy). As a rule of thumb try to put together no more than two compounds.
And add some variety, like replace a bench with db bench and/or incline bench and/or change grip, replace a ohp with db shoulder press, implement deadlifts with different rep ranges or techniques. You are never doing curls btw.
Stretching (static stretching) is better performed IMHO right after the training session, on rest days you could add core work that doesn't require going to the gym.

>>41971283
>>41971268

I've done high set compound lifts twice a week before (11 set squats twice a week) so I think I could handle the load, but if u insist then how does the following change look?

Lower 1
High bar 3x5 1x5P
Deadlift 1x5 1x5P 1x8

Lower 2
Low bar 3x5 1x5P 1x8
Front Squat 3x5
Deadlift 1x5 1x5P 1x8

Also change Upper 2 pullups to chinups for biceps.

>>41971368

Also forgot to mention I'm at a home gym and don't have very heavy dumbbells, maybe like 15kg max, good for flies or lateral raises and such.

>>41965335
what's so funny
(>>41964635)

>>41967133
How long are these workout days for you? I was thinking of copying this, but Im with another guy and worried it might take too long.

Is Greyskulls actually good even with only 15 lifts a day? I know everyone says its good but Im skeptical and don't feel as exhausted after it as I do with other workouts.

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Beginner here.

4x5 deadlifts
4x5 barbell curls
4x5 squats
4x5 press
4x5 shrugs

4 times a week

>>41972930
add accessory work for the lifts you feel are weakest
also read the book, it strongly suggests the frequency method for both pullups and pushups
do it

>>41967407
yeah I think my form is fine. I think my front delts were lacking but they've gotten noticably bigger in the past few weeks. I'm also in a dodgeball league so I think the throwing was fucking up my arm but I'm taking a break so I'll see if it goes away


>>41972640
Generally about 1.25-1.5 hours but if I'm doing cardio & abs it can take longer. I generally like to take my time and not superset

>>41973415
Deadlift once a week 1x5 , maybe 3x5 until you can do your bodyweight. 4 times a week is too much for your CNS to recover for you to actually make gains

>>41973415
Its too much deadlifts, And WAY too much lowerbody volume.

You got no chest exercises, shrugs arent needed, and lifting 4 times a week is silly. every second day is max when doing full body. which is 3-4 times a week.

>>41973415
add pullups, rows, and bench. get rid of shrugs, and don't prioritize curls at all. You aren't strong enough for shrugs to make a difference.

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>>41971765
Some guys on /fit/ just like to play retarded

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Thoughts and suggestions on my routine? Found a similar one online and edited it to my liking/equipment. Ab sessions now include rotator cuff work and I do about 30mins cardio after all sessions.

>>41973415
what in the fuck is that mate

>>41974406
12 workouts a week? Are you roiding?

>>41974834
Nope, however I don't have an issue with the frequency, some of the workouts (like the ab session) aren't what I'd consider a real workout too. I workout at 8am and 9pm, with little strain on muscles in between.

>>41974006
>every second day is max when doing full body. which is 3-4 times a week.
I'm not fluent in /fit/. What's that mean exactly?

Should I do PPLPPLx or PxPxLxx? Are 3 day splits really effective or will I see noticible quicker gains with 6 day?

Also, I'm mainly looking to build hypertrophy and not focusing on compound lifts for now, since I tore my labrum recently and while recovered, I need to strengthen muh shoulder to fix the imbalance. Is this smart or should I incorporate compounds (bench mainly) even though I have an imbalance, and by doing them will my weaker shoulder just adjust to the other one?

>>41974406
Retarded

>>41975119
Why?

>>41975015
6 day splits are for roiders or no lifers with great genetics.
depending on how much free time you have you can do a 3-4 or even 5 day routine

I'm clueless and have limited equipment. So here's what I've been doing 3x a week, all with dumbbells (adjustable, up to 100lbs each) I know it's light on lower body stuff, but am I missing anything else obvious? Also, how's the volume?

Overhead press 5x5
Bench 3x8
Rows 3x8
Straight leg DL 3x5
Curls 3x10
Flyes 3x10
Lat raise 3x10
Goblet squat 5x5
Pushups 3x10
Pullups 5x5

MONDAY/THURSDAY - CHEST/BACK
- CHEST
* Bench Press -(4x8) OR
* DB press -
* Incline Press - (4x8) OR
* Incline DB -
* Machine flys - (3x10)
* Chest press -

- BACK
* T-bar Rows - (3x10)
* Lat pulldowns (front) - (3x10)
* Seated rows - (3x10)
* Face pulls - (4x15)
* Reverse flys - (3x10)

TUESDAY/FRIDAY - ARMS
- BICEP
* hammer curls - (3x10)
* EZ curl - (4x8)
* Machine curl - (3x10)

- TRICEP
* Overhead tricep - (3x10)
* Seated push down - (3x10)
* Tricep rope extension -(3x10)

- SHOULDERS
* Arnold press - (4x8)
* Side raises - (3x10)
* Front raises - (3x10)
* shrugs - (3x15)

(SUNDAY)/WEDNESDAY - LEGS
* squat (5x5)
* leg press - (4x10)
* Leg extension - (4x10)
* Leg curl - (4x10)
* Calf raises - (5x15)

r8 pls

>>41975015
PPxPPLx

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>>41958992

GZCL 5 day split. Opinions?

A
>cable hip abduction
>squat
>seated ohp
>lat pull down
>weighted hyperextension

B
>leg press
>deadlift
>incline bench
>cable row
>barbell thrust/hipbridges

Rest days 30-40 min biking, 10 min ab wheel, 20-30 min yoga.

So I have 1 pull/1push even upper body but is it bad that lower body it's not so push/pull even? Is there a good pull lower body exercise I should add?

>>41965212
it's not, you are pairing innapropriate groups together, do push pull legs.

For me, it's Arnold's golden six. If you want gains, a life and a nice pump, that's the way to go.

>>41958992
>>41959039
>>41959062
>>41961124
>>41960895
>>41961183
>>41961322
>>41962398
>>41962472
>>41962525
>>41963130
>>41963203
Shit tier kys
>>41964094
Godly

>>41964765
>>41964765
>>41964834
>>41964850
>>41964928
>>41964951
>>41965072
>>41965163
>>41965212
>>41965290

Shit tier kys

Phrak's Greyskull w/ accessories
A:
Bench/ThePress (alternating) 3x5
BB rows/Chins (alternating) 3x5
Squats 3x5

B:
Bench/ThePress (alternating) 3x5
BB rows/Chins (alternating) 3x5
Deadlift 1x5

accessories:
rev DB flys+1-arm rows OR face pulls+lat raises
curls OR tricep rope pull-downs
reverse wrist curls
calf press
planks

AxBxAxx
AxBxAxx
...

lifting 2+ months but just started squatting and deadlifting about a week and a half ago when I switched over to GSLP

working weight for routine:
Bench: 160lbs
ThePress: 100lbs
Squat: 155lbs
DL: 165
BB Row: 135lbs

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>>41967943
This is actually my first week following this program after six months of lifting.

Stats
5'8''
146lb

This was an attempt at shortening my gym sessions to 2+ hours instead of the 4 I was doing. I used to have a day doing upper body (biceps, triceps, back, chest, & obliques) and a lower leg day, which was left pretty much intact there.

I also used to do the cardio before properly starting my gym session but I read that this was actually not good.

Any suggestions to it?

>>41977173

>4 hours

What the fuck are you doing jfc.

Day A:
·Squat: Week 1 7x3 @75% / Week 2 5x3 @80% / Week 3 3x3 @85%
·Bench: Week 1 7x3 @75% / Week 2 5x3 @80% / Week 3 3x3 @85%
·Plus Rows, Bis, and Tris assistance

Day B:
·Deadlift Week 1 7x3 @75% / Week 2 5x3 @80% / Week 3 3x3 @85%
·OHP Week 1 7x3 @75% / Week 2 5x3 @80% / Week 3 3x3 @85%
·Plus pulldowns, bis, and delt assistance

AxxBxxx with conditioning and 12hr night shifts in between.

>>41977247
>>What the fuck are you doing jfc.
>>. I used to have a day doing upper body (biceps, triceps, back, chest, & obliques)
All that shit. It was three exercise per body part which took up a fuck ton of time.

>>41977357
Oh, and week 4 is a deload week

>>41977357
hard pass

>>41965188
>>41977173
Looks like a shit program, and you haven't made much progress despite long hours in the gym.

Just pick any of the popular programs mentioned frequently here: PHAT, PHUL, GSLP, etc (didn't mention SS/SL since you seem more interested in aesthetics than power)

>>41977750
Elaborate?

>>41977833
Thanks. Will take a look at them.

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>pic related

i split up the volume day though so it becomes a full/upper/lower 3 day a week routine. thinking about switching to a bro split though, because i play hockey twice a week, and i dont want to be associated with the autismos that run this program

Here's mine

Push:
OHP 3x5
Bench 5x5
Hammer Machine 3x5
Dumbbell chest press 3x12
Dumbbell shoulder press 3x8
Side lateral raises 3x12
Tricep extentions 3x8

Pull/Legs:
Deadlift 3x5
Squats (upper/lower alternating) 3x5
Seated lat pulldown 3x8
Preacher curls 3x12
Reverse ez bar curls 3x12
Forearm curls 3x12
Power Runner 10 reps of 20 steps, 30s break between reps

Thoughts? I do each set 2 times a week and rugby training another 2 times a week. Sundays are my rest days.

Newfag too /fit/ does x mean a rest day or repeat that day

>>41958992
When doing ss how much should each of my lifts go up each week?

I don't think I am progressing as quickly as I should.

>>41978649
Why don't you do squats on push day? It's a push exercise

>>41968487
did you read the book?

>>41978998
rest day

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Didn't finish making upper day, I don't know what to add.
PPxLUxx

PUSH

- Bench Press 5x5
- Seated DB Shoulder Press 4x8-12
- Skullcrusher 4x8-12
- DB Flyes 3x10-20
- Lateral Raises 3x10-20
- Cable Triceps Extensions 3x10-20

PULL

- Pull-ups 5x5-10
- Deadlift 4x8-12
- Barbell Rows 4x8-12
- Lat Pulldown 3x10-20
- Cable Rows 3x10-20
- Barbell Curls 3x10-20
- Back Extensions 3x25

LEGS

- Squat 5x5
- Leg Press 4x8-12
- Leg Extensions 3x10-20
- Leg Curls 3x10-20
- Calf Press 3x30 (10 reps for each angles)

UPPER Body

- Bench Press 5x5
- Pull-ups 5x5-10
- Incline Bench Press 4x8-12
- Barbell Rows 4x8-12

Trying to maximize Arm shoulder and trap gains Current PPL lookin like (tell me what to add or remove)
Push
Incline bench press 3x6
DB shoulder press: 3x6
Db or barbell bench: 3x8
keenling landmine press: 3x8
lat raise (or lat raise and front raise super set): 3x8
Chest flys (or cable flies): 3x8

Overhead tricep extention: 3x9
Pulldowns: 3x8

Pull
Deadlift: 3x6, 1x3, 1x1
Weighted pullups: 3x8
Barbell Rows: 3x8
Lat pulldowns: 3x8
cable rows: 3x8
Shrugs: 3x8

Hammer curls: 3x8
Some type of concentrated bicep curls: 3x8

Neck: 6x8 (I'm trying this out for fun)

Legs:
Squat 3x6, 1x3, 1x1/3
Leg extension:3x8
Leg curls:3x8
Leg press: 3x8
Calf raise:8x12

A whole lotta abs!
Anything I can improve on?

>>41958992
Variation of Greyskull LP

Day A
Bench 3x5+
Dips 3xF
Deadlift 1x5+
EZ bar Curls/Lat Raises/Skullcrushers 3x10 (Alternating)

Day B
OHP 3x5+
Chin-Ups 3xF
Squats 3x5+
EZ bar Curls/Lat Raises/Skullcrushers 3x10 (Alternating)

I've tried about every variation of barbell row, dumbbell row, and cable row, but it's incredibly painful on my upper back. Even the damn cardio rower. Doctor told me to knock it off or pay $$$ for corrective surgery, so I just swapped them for dips. Working my way up to 3x10 reps for chin-ups and dips and then moving to weighted progression. I know the arm work at the end isn't necessary as a beginner, but I like the feeling of DOMS in my arms.

Posted this on another thread, but's about to die soon, so posting here.

>>41979035
Oh because it's a modified pull/legs day. Would you recommend doinf squats during push day instead?

>>41958992
people always post that SS is a meme and makes you a t-rex... so what should beginners do instead?

I'm currently three weeks into 5x5 of:
A: squat, OHP, row, DL
B: BP, pull ups, calves, triceps

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>>41979685
Greyskull LP is usually what people do when they realize SS/SL is a meme. Either of these two will do you fine.

Anyone have experience running Ivysaurs beginner routine??

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>>41980122
Here's an image, seeks to actively fix the errors of starting strength

>>41975799
Romanian/deficit deadlifts?

>>41979469
Yes, definitely

>>41979071
1 shoulder, 1 biceps, 1 triceps exercise

Reposting from qtddtot

Current 1rm in lb (OHP/BP/Sq/Dl)
135/190/250/300
I'm around 165lb but I should be closer to 150, planning to cut soon

Currently running 5/3/1 and while it's enjoyable, I know I could progress faster on something else. I tried TM for a while but not being able to recover fast enough and the awful deadlift progression made me switch.

Is there a strength program out there that would be more suitable? Weekly progression, ~4 times a week that doesn't pack 3 heavy lifts into each day

>>41980141
>Howtogetahunchback.txt
Nigga you need some rows or som shiet to fix that push/pull imbalance

>>41980336
I had the idea the other day of doing my same routine (PPUL+531) but double the 531 frequency.
It would be not possible for all lifts, but I think you could do it with like the 2 you wanna grow, and make it so you dont max out on both on the same day.
Might be completely retarded though

>>41964646
Do you faggots even do smolov kek


Nfjdndnr

Jfnfnrndnd
Cdd

Ggda

>>41964951
Do you faggots even train legs... sad |[●◇●◇●◇◇●

>>41965212
Squat pussy .

>tfw my gym has no 1.5kg plates

Day 1 - Back and Shoulders
Day 2 - Chest and arms
Day 3 - Cardio
Day 4 - Back and chest
Day 5 - Legs and Abs
Day 6 - Back and Chest
Day 7 - Complete rest
BACK AND SHOULDERS
Wide pull-ups x5
OHP x5
V-bar rows x4 x1
Shoulder Machine x5
Lats pulldown x5
Dumbbell press x5
CHEST/ARMS
Bench Press x5 x2
Chest fly machine x5
Cable crossovers x2 x2 x2
Incline dumbbell press x5
Chest press x2
Superset Arms: Skullcrushers and Curls x5
LEGS AND ABS
Squat x5 x2
Leg extensions x3 x2
Calf-raise x5
Hack Squat x5
ABS:hundreds, bicycle crunches,crunch kicks, toe taps, russian twist, climber tap
Back and chest
Pullups x5
V-bar rows x5
Lats pulldown x5
Bench Press x5 x2
Chest fly machine x5
Cable crossovers x2 x2 x2
Incline dumbbell press x5
Chest press x2

WHERE AM I GOING WRONG?

>>41969836
I'm the 10x5 guy
Thank you so much for telling me why it's stupid. And for giving such good advice

>>41980421
>tfw gym has 1.25kg pl8s but no .5kg plates and you gotta look like an autist bringing your own

>>41980480
Guess I'll have to do this. Luckily all I need is two 1.5kg plates and they're the lightest so I can carry them on my bag. But yeah I'll look like a retard.

4 exercises per muscle group; 4x8/12

1: Chest/Legs
2: Shoulders/Tricep
3:Back/Bicep
4: 30min cardio/ 30min boxing an sparring
5: Big 4 (Ohp, Chest, Squats, DL) cardio boxing/ sparring

Having the weekend to recover

>>41980353
Rows are in it nigga take a look. I was thinking of throwing 1 or 2 extra accessories on each day anyway

>>41980371
I think there's a popular Reddit poster, nsuns, who did just that. Worth checking out

>>41980141
That actually looks pretty interesting. Similar to Phrak's Greyskull, but higher reps and more frequent Pressing.

Anyone have any feedback on this compared to GSLP for lifters who have just hit novice level (as opposed to untrained level)?

>>41980517
I meant some *more rows
you have 2 presses and 1 pull on every single squat day my man

Are 3000 calories good if I'm a beginner and want to follow SS or SL?

>>41981245
So if I threw in some DB rows or even some machine work it would benefit the routine?

>>41981409
ye

Push press, front squat, DL

Power clean, press, back squat

Time limit for each lift is 20 mins. Attempt to get 30 reps. Once you do that, add 5lbs. 3x a week. Two times a week dips and pullups.

File: IVY-fixed.png (45KB, 864x385px) Image search: [Google]

45KB, 864x385px

>>41980141
I did this programme, did add chinups, pullups, dips and DB rows tho.

File: 1498752701229.png (471KB, 960x862px) Image search: [Google]

471KB, 960x862px

>around 6 months
>All my lifts have stopped progressing linearly even though I am at babby weight
>115/165/240/315 lbs
>5'7 150 lbs
Should I just switch to an intermediate program anyway?

>>41981498
Did you think it was worthwhile? I start it for 12 weeks on Monday

>>41966143
>>41966651

Perfect. Mind to share the master spreadsheet with all the exercises?

Alright you cunts be gentle, this workout is working for me.

A. Lower 1
- Front Squats 4x10
- Deadlifts 5/3/1
- Calf Extensions 4xF
- ABs (usually weighted sit ups)
- Leg Curls 4x10
- Leg Raises 4x12

B. Upper 1
- Overhead Press 3x5
- T-bar Rows 3x5
- Incline DB Press 4x10
- Lat Pulldowns 4x10
- Facepulls 4x10
- Tricep Pushdown 4x10
- BB Curls 4x10

C. Lower 2
- Squats 3x5
- Straight Leg Deadlifts 4x10
- Calf Extensions 4xF
- ABS (weighted sit ups)
- Leg Curls 4x10
- Leg Raises 4x12

D. Upper 2
- Bench Press 3x5
- Weighted Pull ups 3x5
- BB Front Raises 4x10
- Lat Pulldowns 4x10
- Facepulls 4x10
- Tricep Pushdowns 4x10
- DB Hammers 4x10

Current Stats
5'6 (manlet)
145 lbs

Bench 185lbs x 4
Overhead Press 115lbs x 3
Squat 205lbs x 4
Front Squat 185lbs x 6
Deadlift 275lbs x 3

File: PPL.png (30KB, 928x540px) Image search: [Google]

30KB, 928x540px

>>41959976

>>41981673
Yes desu, I did stronglifts (Ikn ikn I was a noob), then a ppl and then the ivy, I recovered really fast and got my lifts up a lot.

>>41966143
>>41981734
seconding

>>41969370
Looks good, but do squat & deadlift before the 10+ rep exercises. GS advocates doing legs after upper body so you're not tired out by them, but things like lat raises and curls are stuff you should pump out to exhaustion.

I've been doing phrak's GSLP for a little while but it feels like so little work. I'm considering switching to candito LP (strength/control) for a good balance between strength and hypertrophy. How's this routine? (in small home gym so exercises are limited, e.g. no leg press)

Monday
Squat 3x6
Deadlift 2x6
(Opt) Hamstring curl 3x8-12
(Opt) Front squat (light) 3x8-12

Tuesday
Bench 3x6
Row 3x6
Military press 1x6
Chinup 1x6
(Opt) Close grip bench 3x8-12
(Opt) Chest dips 3x8-12

Thursday
Pause squat 6x4
Pause deadlift 3x4
(Opt) Hamstring curl 3x8-12
(Opt) Front squat (light) 3x8-12

Friday
Spoto Press 6x4
Barbell row 6x4
Military press 1x10
Chinup 1x10
(Opt) Bicep curls 3x8-12
(Opt) Chest dips 3x8-12

>http://www.canditotraininghq.com/app/download/956915124/Candito+Linear+Program+%282%29.pdf

Only thing I find weird are the 1 sets on some days but I have no idea what a good routine looks like so I guess it's fine?

>>41983600
>I've been doing phrak's GSLP for a little while but it feels like so little work
is your strenght progressing?
have you added accessories?

File: 1483871035890.jpg (197KB, 1080x1212px) Image search: [Google]

197KB, 1080x1212px

Day 1:
[Shoulders] Push Press - 5/3/1
[Chest] Incline Press or Decline Press - EMOM/AMRAP
[Back] T-Bar Row or Pulldowns - EMOM/AMRAP
[Legs] Leg Curls or Leg Press - EMOM/AMRAP

Day 2:
[Back] Trap Bar Deadlift - 5/3/1
[Shoulders] Overhead Press or Z-Press - EMOM/AMRAP
[Chest] Incline Press or Decline Press - EMOM/AMRAP
[Legs] Leg Curls or Leg Press - EMOM/AMRAP

Day 3:
[Legs] Box Squat - 5/3/1
[Shoulders] Overhead Press or Z-Press - EMOM/AMRAP
[Chest] Incline Press or Decline Press - EMOM/AMRAP
[Back] T-Bar Row or Pulldowns - EMOM/AMRAP

Alternating exercises between the two options depending on what I feel like, not set. Counting the volume on each of the EMOM/AMRAP exercises and trying to beat it, increasing the weights based on estimated 1RM after the first set which is slightly heavier than the following sets. It's kinda like a 3 day modified version of nSuns 3CAP program. Obviously a focus on shoulders above chest because shoulders are lacking heavy and my chest is overdeveloped. This is also during a cut. For those that don't know, EMOM = Every minute on the minute, meaning every new minute on the clock I start a new set, which also means I never rest even a full minute. AMRAP = As many reps as possible. It cuts down the time in the gym and I really enjoy this approach.

>>41983615
I've just been doing it like in the OP image, I haven't added any accessories because it didn't mention them and I didn't want to mess with the program. I wouldn't know what to add to keep it "balanced".

I haven't really progressed much but it might just be that I'm not eating enough. I probably don't know what I'm talking about but it's hard for me to justify eating so much with such short workouts.

>>41983674
Source

>>41983705
Ifnyou feel the workout wasnt enough do drop sets until you are literally in pain

Lets say you bench 60kg
After you finish your program sets do 60kg x 5 then just as yoi finish quickly do 30kg for as many reps as you can

Do this multiple times with bench / row / ohp / pullups

>>41983705
I'm OP btw. the book goes into accessories and you're kinda left to your own judgement
what are your numbers (height weight) and lifts? which ones have you been lagging on?
are you tracking your calories?

>>41983766
Source? Came up with it myself, n-suns programs can be found on reddit, that's how I found out about emom/amrap sets.

thoughts on this?
https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters

Tuesday:
db bench
incline bb bench
chest fly*
dips
close grip bench
skullcrusher
planks + whatever abs exercise i feel like atm

Thursday:
pullups
bent over rows
seated low rows*
reverse curl
hammer curl
alternating curl
wrist curl
planks + whatever abs exercise again

Friday:
squats
leg extension
leg curl
calf raises
ohp
seated press
lateral raises
cable reverse fly*

mondays and wednesdays i train muai thay

i've marked with an * those that I'm not really fond of and honestly idk if this is a competent routine. for abs usually I use the ab wheel or try some crunch variation after I do planks.

>>41983943
been on it for a week, loving it

>>41983943
>>41984014
fuck off Christian

>>41980293
Already doing deadlifts?

Besides diddys and hyperextension are there other good lower body exercises?

>>41983674
>EMOM/AMRAP
trash.
>It cuts down the time in the gym and I really enjoy this approach.
You really enjoy wasting time. You're the male version of a cardiobunny. Your "program" lacks any rationale. It's a waste no matter your current training level. Maybe you even believe that's a three times a week full body routine.
>>41983846
>n-suns
>reddit
color me surprised.

>>41966143
I feel like if you posted only the columns with exercise name, reps and sets you wouldn't have triggered memesters and autists
it looks pretty solid, I'd consider to periodize in the 75%~95% 1RM "baseline 1RM" range rather than in the "87.25%~95%" range
I'd place core at the end but eventually it all bows down to personal preference,

>>41984201
mind explaining why it's bad instead of just saying so?

The stuff in parentheses is week 2

The stuff with a plus is 5x8. Everything else is 5x10.

**CHEST**

+Incline bench (+flat bench)

Decline db press (incline db press)

Incline dumbbell flys (cable flyes)

Db pullover

Finish off with 5x sets of decline push ups to failure.

**BACK**

+Deadlifts (+Bent over row)

+Weighted Wide grip pull-ups (+Weighted chin ups)

Db row (wide grip cable pulldown)

One hand cable row (straight arm pulldown)

**ARMS:**

+Weighted dips

Db kickback (skullcrushers)

Rope pulldown (overhead db arm extension)

+BB curl

Reverse grip BB curl (Hammer curls)

Concentration curls (preacher curls)

**LEGS (2X A WEEK)**

+Squats (rotate between high bar, low bar and front squats to hit your legs from all angles and ensure even development.)

Db lunges (BB lunge)

Leg extension (+leg press)

Lying or seated hamstring curl (+RDL's)

Seated and standing calf raises

Calfs are a problem area for most, until very recently I was the same. Do the following and they will grow:

50 rep sets with light weight. Rest for 60 secs. Super set with standing calf raises and repeat 5x. Focus on squeezing the calf at the top of the movement and don't 'bounce'. Control your descent and explode up.

*note* it's important to do both seated and standing variations of calf raises as they work different calf muscles. Standing hits the gastrocnemius and seated works the soleus.

**SHOULDERS + CORE:**

+Overhead BB press (+seated DB OHP)

Upright rows (face pulls)

Lateral db raise (cable lateral raise)

Front db raise (cable front raise)

Bent over db lateral raise (bent over cable lateral raise)

Ab wheel

hanging leg raises

Weighted plank.