/natty/ - Routine General

Looking for a routine that focuses on strength/calisthenics, preferably a hybrid of barbell and bodyweight stuff

>>42102584
R8 my and my GFs routine

Mine

>Monday
Squat: 3 x 5, 1 x 15 (dropset)
Weighted dip: 3 x 5, 2 x 10 (DS)
Pullup: 5 x 8
Seated DB Press: 5 x 10
Hammer curl: 3 x 12
Calf Raise: 3 x 20
choice cardio for long intervals

>Wednesday
Deadlifts: 3 x 3
Incline DB bench: 3 x 5, 1 x 10 (DS)
Leg press: 5 x 10
Cable row: 5 x 10
Close grip bench: 4 x 12
Facepull: 4 x 15
Cosgrove complex

>Friday
Squat: 3 x 5, 1 x 15 (DS)
Flat DB bench: 3 x 5, 1 x 10 (DS)
Chinup: 5 x 8
Lateral machine raise: 5 x 10
Calf raise: 3 x 20
Concentration curl: 3 x 12
Choice cardio for HIIT
GFs routine
Linear progression for everything

>monday & Friday
Squat: 5 x 5
DB bench: 5 x 5
Romanian Deadlift: 3 x 8
Lat pulldown: 4 x 10
Hip Thrusts: 4 x 10
Calf raise: 3 x 15
Rowing machine

>Wednesday
Deadlift: 3 x 5
shoulder press: 5 x 5
Cable row: 4 x 10
Reverse lunges: 4 x 10
Facepull: 3 x 15
leg press: 3 x 10
Stairmaster

Here's my routine, posting for giggles as a bunch of retards are trying to argue that you need SS or some variant to make any sort of gains and a lower weight higher rep less cns-intensive exercise selection routine isn't ideal for long term lifting.

Wednesday:

Smith bench 4x8-10
Sitting smith shoulder press 4x8-10
One arm cable rows 4x8-10
Cable lateral raises 4x8-10
Bicep curls 4x8-10
Face pulls 4x8-10
Neck work

Saturday:

Cable lat pulldown 4x8-10 (I switched to weighted pullups after maxing the machine recently, sucks because I can do 5 reps of 45 kgs but also can't go much further than 6 or 7 with just 20 kgs hanging off my belt)
Smith incline bench 4x8-10
Smith machine squats 3x5
Ab cable pulldowns 4x8-10
Tricep pulldowns 4x8-10
Smith machine shrugs 4x8-10

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I've been doing ivysaur's beginner routine, pic related. I was wondering if you guys think I could add an additional bicep exercise and one tricep exercise? I've been doing the routine for 2 weeks, was doing a brosplit for 4 weeks before that, just getting used to the gym and all the lifts I'd never done before. My arm gains completely stopped after the switch though. Would it be too much volume?

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My post SS 3x week routine, focussing on raising the upper body volume whilst still progressing on squats and deads (I play lots of soccer and do lots of cycling, so don't really want high volume training sessions on the legs).

I'm about to run phraks gslp what are some Accessories I should add

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Currently cutting and running this. Bench has stalled if not declined but it's nice to be in the gym more frequently.

>>42104703
Face Pulls, Skullcrushers, Hammer Curls, Shrugs, Lateral Raises, Calf Raises

>>42102584

Mon/Wed

3x3 bench
3-5x 6-10 bench (becuase no spotter lol)

3x3 squats
3-5x10 squats

6-8 x F rows supersetted with abs

Maybe bi/tri isolation

Fri:

3x3 deadlift
3-5x10 deadlift

6-8x F chinup supersetted with abs

Coming back from a few months of sickness, currentlu squatting 155 kg for triples (easy peasy, can't see this plateauting anytime soon), benching 120 triples, deadlifting 180 (again, not even close to hard). Rowing 100 kg for now.

PB:s

>Sqwots 210 kg
>Deadlift 250 kg
>Bunch 140

>>42104430
dropsets have already be challenged on these pages, I'd consider to switch, for squats, to a last sets that's AMRAP (where you'll actually try to hit a new PR)
You always start with either Squat or Deadlift, this means that you're privileging quite a lot legs. I don't know your training age so I can't really guess if it's needed, but at least one out of three sessions should start with lats or pecs. Exercise ordering is important.
Seated DB Press is next to be irrelevant. OHP Pressing with DB is very suboptimal, you'll largely decrease volume for no real benefits in this particular lift.
Calf training is pretty much a meme.
Leg press on top of it is the icing on the cake.

>>42104490
SS is an introductory routine. I don't what you're trying to say nor your current training level.
Anyway,
>Smith bench
I'm already triggered.

>>42104654
I see you're posting this constantly. About your question: I believe you definitively could add accessory work for biceps and triceps, like 3x12

>>42104684
Is that a bunch improvisated crescent pyramids? You're overcomplicating it, especially for someone (if I get it correctly) squatting 138.55 lbs x 4
>>42104771
better than expected

>>42105575
>becuase no spotter lol
I sometimes concede myself that death breeze when you're alone and you're failing the last bench press rep and your chest and triceps eventually fail leaving you hopeless beneath a barbell accelerating towards your face at 9,81 m/s^2
then I hear the sound of the bar smashing against the safety bars of power cage
>rows/chins supersetted with abs
first time I see that, did you reason as per "antagonist" or symmetrical opposite muscles? not bad
I see no OHP nor fucks given to the deltoids anyway

>>42104430
Ultimate gainzgoblin plebbit routine

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PPL with just dumbbells and pullup bar:

A-Push
>4x5-8 OHP
>4x5-8 Bench
>3x8-12 Floor Flys
>3x8-12 Skullcrusher
>3x8-12 Triceps Kickback
>3xF Lateral Raise
>3x8-12 Wrist Flexion
>2x8-12 Wrist Extension

B-Pull
>3x5-8 Deadlift
>4xF Pullup
>4x5-8 Row
>3x8-12 Hammer Curl
>3x8-12 Standing Curl
>3x8-12 Bent-over W-Facepull
>4x8-12 Shrug

C-Legs
>3x5-8 Step Up
>3x5-8 Romanian Deadlift
>3x8-12 Standing Calf Raise
>3x5-8 Bulgarian Split Squat
>3x5-8 Hip Thrust
>3x8-12 Seated Calf Raise

ABCABCx

Is doing 5/3/1 after 4 months of SS fine? I already started and prefer the layout a lot more, but just curious if I shouldve gone with TM instead

I was running a PPLPPLx routine in college, when I had easy access to the gym on campus, and had greatb
progression, up to intermediate level. But now my gym is near the office and is rather not commute out on my weekends.
Is there a good 5 day routine with similar volume to a 6 day PPL?

>>42106596
You can do a PPLxPPx (PPL but just one leg day) or PPLxULx routine (PPL then upper/lower).

Another option is PPxHxVx for a 4-day split. Assuming your weeks starts on Monday,
>Mon: squat & push
>Tue: deadlift & pull
>Wed: off
>Thu: squat & fullbody horizontal (bench & row with accessories)
>Fri: off
>Sat: deadlift & fullbody vertical (ohp & chinups with accessories)

Push Day: Chest, Shoulders, Triceps, and Abs
Pull Day: Legs, Back, and Biceps

or

Lower Body Push, Upper Body Pull
Lower Body Pull, Upper Body Push

classic push pull hits hamstrings 4 days a week.directly or indirectly (push - squat, pull - dl)

My routine was brosplit for about a year now, looking for a change. Does PHUL make sense as a natty? Looks promising to me.

https://www.muscleandstrength.com/workouts/phul-workout

>>42106479
http://startingstrength.com/article/into-the-great-wide-open-the-texas-method-and-5-3-1

>>42106596
Week1: PPLPPxx

Week 2: LPPLPxx

Week 3: PLPPLxx

Week 4: repeat week 1

>>42102584
Any critiques would be appreciated because I kind of just put this together
Mine is:
AxBxCxx

A
Squat 3x5
Bench 3x5
Leg extensions 3x8
Triceps pushdowns 3x8
DB calf raises 3x10

B
DL 2x5
OHP 3x5
Lateral raises 3x15
Hammer curl 3x12
Facepulls 3x10
DB rows 3x8

C
Bent-over row 3x8
Power clean 3x5
Shrugs 3x8
Lat pulldown 3x8
Forearm curls 3x25
Hip abduction 3x8

>>42105125
Thanks

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>>42107380
This is good. Thank you anon

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Here's what I'm doing now.

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i havent gone to the gym for 2 months and im going back soon
i got fat and i will try to cut down
I also fell for the SL and then TM meme when i first started which makes me leg dominent and 0 arms and shoulders
im thinking of doing PPL without a Legs day and adding 3 sets of squats or something to push day (or pull day) so it would be something like ppxppxx and squat 2 times a week for legs
is this a good idea?
is there any routine for this? I never did a ppl routine can you give me examples of simple push or pull days? Are there 2 different push and 2 different pull days one volume one power or something or are they the same?

Thoughts on 5/3/1 BBB?

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>>42108119
a PPL where you hit the gym thrice a week is considered "maintenance"

doing Push and Pull twice while "stalling" legs in "maintenance mode" may actually be beneficial for your upper body development (assuming you haven't chicken legs currently). Less stress trying to recover from sqwats and diddlys

>>42107942
>Leg extensions
pretty useless and dangerous for your patella
if you ever chose to use a machine for legs, make it sure it's the abduction machine
>triceps pushdowns
I find that LTE are always more challenging and will be more useful for you long-term, start learning proper form for them
>DB calf raises
>DB
>calf
meme

Now, about exercise ordering (in the week and within each training session)
>AxBxCxx
Something like "Mon/Wed/Fri"
So, if Squat is on Mon, I'd place DL on Fri

You hit each muscle group once a week, so I'd consider this a "maintenance" training at best.
>http://www.aworkoutroutine.com/training-each-muscle-group-once-per-week/
Consider a full body routine where you hit chest/triceps,back/lat,legs,shoulders every single time. Or something like pic related, where you put an emphasis where it counts (plus some accessories)

If you're starting, pic a proven routine rather than putting things together

Monday: Close-grip under-handed pull-ups (6 X 8)

Tuesday: Full bridges (3 X 6)

Wednesday: Handstand holds (3 to 5 X 60 seconds)

Thursday: Handing bent leg raises (6 X 10)

Friday: Close squats (6 X 20)

Saturday: Close push-ups (6 X10)

Sunday: Off

>>42105871

>>42104684 here. The weight is in kg, I agree that it would be an odd routine if I could only squat 1pl8, but as I can do 3pl8 comfortably I feel more justified in the routine change. I'm also starting to stall on the presses, and feel like it's very hard to recover from squats and deadlifts, hence the change.

It's not actually. The squat routine is Greg Nuckols' 2x week intermediate routine, and the deadlift routine is his 1x week deadlifting routine, taken from the 28 programmes book.

The OHP and bench is straight from 5/3/1, with the addition of joker sets (the 1x5+ sets) and 'first sets last' (the 3x5-8 of the other press a bit lighter), taken from Wendler's Beyond 5/3/1.

In theory it should work well, with squats and deads progressing still, but more slowly and with a bit less volume, and slightly more volume and emphasis on the presses, as they are my weaker points and don't get worked in the sports that I do.

Accessory work will revolve around rows and chin ups, maybe with some curls, tricep work and then the random stuff like facepulls and core.

>>42102584
GZCL method is best method
http://swoleateveryheight.blogspot.ca/2014/07/the-gzcl-method-simplified_13.html

tl;dr
>4 day split
>1 main lift per session
>3 tiers of exercises: main lift, variation lift, assistance work

GOAT progression pattern I've found for squat and bench.

If your work weight is 100%:

Warm up 50%x5, 65%x5, 80%x5

Working sets 5x5 100%, adding 5 lb/session until you start fail on the last set
Then 4x5 + 1x5 at 90% until failure on the 4th set
Then 3x5 + 1x5 at 90%, 1x5 at 85%
Then 2x5 + 1x5 90%, 1x5 85%, 1x5 80%
Then 1x5 + 1x5 90%, 1x5 85%, 1x5 80%, 1x5 75%
Then 1x3 + 1x5 90%, 1x5 85%, 1x5 80%, 1x5 75% + 1x5 70%

When you stall at 1x3, deload 20% and restart from 5x5. This shit has been a gains train for my bench and squat.

>>42105871
>I see you're posting this constantly.
Nah you must have mistook me for someone else. Thanks for your input though, will go ahead and do the accessory sets

>>42106226
is there an improved version but with barbell and a bench to go with it?

>>42102584
Is Candito LP good for strength and hypertrophy? And is it better than Lyles?

I'm just gonna post a bunch of exercises that I like. Tell me if I'm missing anything important.

squat
deadlift
romanina deadlift
dumbbell lunge

bench press
overhead press
db fly
tricep cable extension
close grip bench press
db curl
ez bar reverse curl on armrest (for forearms)

pullup
seated cable row

weighted decline situps (plate held over head)
barbell side bends

I want more low-rep core/side exercises too.

>>42109571
>romanina deadlift
>romanina
nice typo, I'm stealing that

you may add roman chair hyperextensions (eventually with added weights), hammer db curls, chin up, db lateral raise, incline db bench press, front squat, dumbbell/barbell pullover (pecs), dumbbell/barbell bent-arm pullover (lats), hanging leg raise, ab wheel, low-hanging rings (plank variants and ab wheel replacement)

>>42104430
>choice cardio

just fuck man

>>42109267
for a beginner, any LP program will be ok. Don't focus on subtleties when you're just starting and don't start hopping routines because some faggot on the internet says that X is "not as perfect" as Y
Just remember to move away from your beginner routine after few months of _consistent_ training. Every ~3 months you should always change/adjust your routine
TL;DR just pick the .xlsx that better fits your autims and lift

>>42109759
What if you're an intermediate? In my first year of lifting, I did completely strength routines, but I actually want to look good now

>>42109815
Also to add to that, I want to continue getting stronger as well

>>42109815
>What if you're an intermediate?
Are you actually a greenman on symmetric strength? Are you still progressing with a linear progression? Or have you started including {daily,linear,whatever} periodization?
PHAT is getting more and more interest lately. It's either that or the usual 5/3/1

is it alright to do chins on A and B for SS?

3x a week?

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>>42102584

been doing SS for a couple months

recently added dips/chinups so my workout looks like this

A
Squat 3x5
Bench 3x5
Heavy Deadlift 1x5
Chin-Ups

B
Squat 3x5
OHP 3x5
Light Deadlift (80%/90%) 3x5
Dips

At what point should I start adding weight to chin-ups and dips? I can do 3x12 dips and 3x6-8 chinups. Are these good numbers? What should I be aiming for?

Can anyone help me with Greg Nuckols' routines? I don't really know how to read them to make a program out of it.
I'd like to go on to something full body 3x week.

>>42110036
Read this:
https://blackironbeast.com/starting-strength

>>42110033
it won't kill you, but I'd limit to twice a week
>>42110036
>when add weight
as a general rule of thumb, if you can do more than 10~12 reps for three sets, you add more weight

>>42110016
>are you actually greenman on symmetric Strength?

Yes, i'm a proficient ayy lmao on all my lifts and bodyparts, though my bench is kinda lagging. Literally green everywhere, with some advanced lifts as well.

>>42108844
Full body gains goblin

>>42110016
I also don't make constant weekly gains on linear progression anymore. So I just focus on volume and strength on alternating days, attemping to PR every other week

>>42110211
if he can hit the gym only three times a week, there's really no other option.

Push/Pull

ABxCDxx
A/B = Linear Progression C/D = Hypertrophy/fuckaround day

A:
Squat 3x5
Bench 3x5
Overhead Press 3x5
Close Grip Bench 3x10

B:
Deads 1x5
Pendlay Rows 3x5
Hang Cleans 3x5
Pullups 3xMax

C:
Front Squats 3x10
Bench 3x10
Incline Bench 3x10
Overhead Press 1xMyoreps (10, 3x5)

D
Pullups 3xFailure
Close Grip BB rows 3x10
Upright Rows 3x10
Shrugs 3x10
Curls 3x15

Rest days are streching, cardio, icehockey

Thoughts?

I've been thinking of a routine for Strength and Conditioning. Could I do an ABxCD day of 3x5 compound lifts upper lower on AB days and 5x20 CD days and get results, or is this dumb?

>>42102584
>from july to december 2016
Started fat gaining, went from 65kg to 70kg+
>december 2016
Joined gym after reading almost the whole sticky guide. Asked gym staff to give me routine, which of course was garbage, but I modified it with my knowledge from the sticky (for example they had me doing 3x15 bench press with pussy weight and I changed it to 3x10RM)
>january 2017
Finished the sticky, and by reading /fit/ threads I finally understood I needed a real routine. Chose Starting Strength, but it was actually a modified version that included dips, pull-ups, bicep curls, weighted incline sit-ups and weighted hyperextensions.

Eventually I realized it was too much, so removed the sit-ups and Hyperextensions.
Lately I also got rid off dips and pull-ups (despite pull-ups is by far my strongest lift), I think it's time to do the actual routine and focus completely on the big lifts and progression. I will continue doing pendlay rows instead of power clean though, power cleans are too complicated to learn by myself by just watching videos and I don't think gym staff even knows how to do them properly.

Lately by reading articles on startingstrength. com I learnt:
>rest between sets 8-10 mins
I always rested 3-5 mins
>to add weight on every workout
I always added 2kg/ 5 lbs per week, sometimes I couldn't even do that, in some cases I would get stuck in the same weight for weeks.
>to not waste time on stretching
I don't have the book, they do not sell it in my country, I think it hasn't even been translated to spanish, and I don't have a credit car to buy it online.

>>42110154
hello anon, I run greg's 2x int med deadlift and 3x int high bench

he also has suggestions in the pdf file that comes with the programs of how to organize it into a training cycle, but desu the volume of just the deadlift program is so insanely high that i can't imagine also combining it with one of his squat templates

i would advise you to maybe prioritize one lift or the other (squat or deadlift) and then do the 2x for that, and the 1x for the other

>>42106479
5/3/1 is fine and you will see results. But its more of a program oriented around advanced lifters with insane lifts. Since your a beginner, you would orobably be better served riding out linear progression as much as you can. See the OP pic for routines.

>Squat
Back squat 5x5
Romanian DL 4x8
Face pulls 5x20 (I throw these in everywhere for shoulder health)
Front Squat: 3x8

>Bench press/bicep work:
Bench press 5x5
Weighted close grip pullups: 3x5, 1x10 unweighted
Incline press: 5x5
Hammer curls till failure
wait 45 seconds, regular curls 5lb lighter until failure

>Deadlift:
Power clean: 7x3
Deadlift up to 5rep max and do that for 3 sets
Pendlay row 5x5
Pullups: Keep going until I hit 25

I feel like this day could use some sprucing up but I have no idea what I can add.

>Press:
Press 5x5
grip work, usually hex grip and bar hangs
Face pulls: 5x20
Weighted dips: 4x8

pretty minimalist, just trying to get stronger for fighting and working pretty well.

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>>42102584
>Supposed to add weight each time on beginner routines

Fuck.

>>42105871

>rows/chins with abs

More as in I need to work those as well and they can be done right after one another. Saves time as well.

>no fucks

Mostly so. I often do an extra day on sat with focus on weak points.

If I'm doing an Upper-Lower, and I bench on the first upper body day, are there any advantages to switching to a dumbbell bench for the second upper body day? Or should I just bench again?
Cheers

>>42113609
Training for size btw

>>42111744
>power cleans are too complicated
No, they're not. You don't need to be scared. They look really difficult at first, but after the third time you'll find it's simple and fun lift, much more simple than the squat. Give it a try.
>Lately I also got rid off dips and pull-ups
Chin ups are an actual part of the program, do them last on your light pull days. Dips is not a bad idea to do the last day of the week, you have an extra day to recover from them.
>not waste time of streching
You do warm up sets right? They're more than enough to strech your muscles.
>I don't have the book
Pirate it, if you really want to buy it you can use a prepaid. Most of your questions are answered there, also in Practical Programming for Strength Training.

>>42113609
A second bench press session in a week will likely give you better short-term strength increases in this particular exercise simply because you practice the skill more.
Unless you're a powerlifter who needs to become very skilled at the exercise, more variety (within reason) is usually better the better choice long-term. You'll see more balanced muscle development and you'll be less likely to fuck up your joint health.

Another viable option is to focus on the bench press twice a week for a limited period of time, and then replace both those sessions with dumbbell bench press for a period of time. So you milk all the gains you can from one exercise before swapping it with something similar. Later you return to regular benches and hopefully will be able to surpass your previous performance.

>>42102584
nigger you stole my thread template
and omitted important info to fit in useless links

>>42106479
531 is great if you are are not that gifted for lifting and progress came really hard.
That was the case for me, and it works for me

>>42107942
what's your level, goal, numbers?
what kind of routine is this? fullbody plus a pull day?

>>42108906
w0t

>>42110204
>>42110229
then yeah, if you're an intermediate and arent making lp anymore, do move onto an intermediate routine, pick one according to your goals

>>42110036
that is not SS

>>42114324
>nigger you stole my thread template
it's time you promote yourself to reddit
>and omitted important info to fit in useless links
you're mother is useless

ABCDEFx

A
>Bench Press 20x5

B
>Squats 20x5

C
>Deadlift 20x5

D
>OHP 20x5

E
>Decline Close Grip Bench Press 20x1

F
>Bench Press 1x1
>Squats 1x1
>Deadlift 1x1
>OHP 1x1

>>42114594
Pathetic. Here's a (You), buy yourself a decent routine with it

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Hello guys,I got into lifting this January and have been doing a brosplit until now when I thought about a routine change. I'm going back to my birthtown for this summer and need some help with my routine, I thought about doing PGSLP but after seeing the local gym in here I noticed that there is no squat rack to be found. What should I do, I don't think I can do squats without a proper rack so should I replace this exercise with another? I thought about leg press but I don't think that's enough...

>>42115197
>I noticed that there is no squat rack to be found. What should I do, I don't think I can do squats without a proper rack
You can do goblet squats and zercher squats.
Leg press is not a replacement for squat. Leg press targets just quads/gluteus. It doesn't elicit a response from the whole posterior chain (erector spinae, core), it lacks any proprioceptive feature (you don't move in the three-dimensional plane) and it won't significantly engage core.

>>42115363
Ok I searched about Zercher Squats, the thing is I have no rack to get the barbell from, only a chest rack. What about doing leg press and seated cable rows instead of squats.
I have to say, this will be only for 2 or 3 months until I go back to uni where I have a proper squat rack.

>>42115510
>seated cable rows
that's a different game, set and championship

>I have no rack to get the barbell from
you don't need it; deadlift it off the ground then use your quads as rack

>>42102584
AxBxAxx, BxAxBxx

A: Bench Press 5x5
Decline bench 5x5
Incline Bench 5x5
Pulldown Bar 3x8
Rows 3x16
Overhead Press 3x8
Squat 3x5

B:
Dumbbell Flies 3x8
Barbell Curls 3x21s
Skullcrushers 3x8
Tricep Pulldown 3x21
Dead Lift 3x5

I have a very weak core, so squats and dead lift wear me out really rapidly. I need to incorporate more exercises.

>>42115630
Alright, I'll give that a try, but tell me why are seated cable rows a bad decision, it hits the lower back too, is it because it doesn't engage core or what ?

>>42115675
It's not a bad decision, it's simply a different compound exercise largely overlapping with rows and chins

I'm doing SL. I hit 100kg diddly today, but suddenly the app is telling me to only add 2.5kg next deadlift, instead of the 5 it usually does. I still feel like I could add 5kg more a deadlift session for a while. Should I just keep adding 5 until I stall?

Also, my overhand grip started to fail on 4th and 5th reps.

I'm interested in claw grip instead of mixed, but when I practiced on lmao 1pl8 the claw grip put loads of pressure on my callouses; it felt like a poor form grip. Am i just not doing it right? Is the best way to just use it till i'm used to it?

>>42115636
Where do I start? Let's start from the end.
>squats and dead lift wear me out really rapidly.
Then, place them at the beginning of your work out, not at the end when you're already fatigued

>weak core
then do your planks and ab-wheel exercise at the end of your routine to "finish off" your residue energies.

>A: Bench Press 5x5
>Decline bench 5x5
>Incline Bench 5x5
Seriously? Just pick one(1) Bench press (you may alternate between bb flat and db incline)
>OHP 3x8
try 3x12
and move Rows and lat machine on B

>B
>Dumbbell flies
suboptimal and overrated, focus on chest on A days
>Barbell curls
Just alternate between normal db curls and db hammer curls. bb curls are suboptimal
>skullcrushers
move them to A
>triceps pulldown
just do 3x12 on LTE skullcrushers
>deadlift 3x5
at least try 3x5+ (and obviously put it at the beginning of your training as already suggested)

note that frequency is too low for linear progression this way: if that's your max days per week, move incline bench on B and make the last set AMRAP, keep the lat machine on...
you know what?
just pick Phracks Greyskull LP and be done with it

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>>Unless you're pretty advanced, Cut/Bulk is not really needed, just stay at a sensible bf%, eat healthy food you're gonna be ok

WRONG. If you aren't intentionally eating at a surplus or a deficit every day you are wasting time, I know from experience. Fuck off.

>>42105871
>dropsets have already be challenged on these pages, I'd consider to switch, for squats, to a last sets that's AMRAP (where you'll actually try to hit a new PR)
I am hitting a new PR with the 3 x 5...If you hhave never done high rep drop sets for legs then you should give it a shot cause they are goat.
>You always start with either Squat or Deadlift, this means that you're privileging quite a lot legs. I don't know your training age so I can't really guess if it's needed, but at least one out of three sessions should start with lats or pecs. Exercise ordering is important.
fair point, Though my squat is what is really lagging due to an injury, so they are prioritized for the moment
>Seated DB Press is next to be irrelevant. OHP Pressing with DB is very suboptimal, you'll largely decrease volume for no real benefits in this particular lift.
except the much larger range of motion and greater activation of the medial delt
>calf training is a meme
thats a meme
>leg press is the icing on the cake
for high volume leg work, what is wrong with leg press...?

>>42109719
that's usually after the gym. Plus the GF got tired of doing sex intervals. 40 second pounding, 30 second rest

>>42115796
>Also, my overhand grip started to fail on 4th and 5th reps.
Chalk.
Also, include wrist curl/reverse curl accessories. Not directly related to grip strength, but it helps.
>100kg
for 5 reps? and the app suggest you to add 1.25 kg nanopl8s per side?
add as much as you want but seriously your double pronated grip shouldn't fail at all, at least until you reach 120+kg
too early for claws and hooks
try plate curls

>>42115874
You anecdotal "experience" is irrelevant.

Been away for a while. What happenned to trappy?

>>42115881
>except the much larger range of motion and greater activation of the medial delt
ROM on deltoids is irrelevant, volume is what it counts and you're not hitting it with db.
>that's a meme
no, it's not. go cycling or run (outdoors, not on a treadmill).
>drop sets for legs [...] are goat
no, they are a cheap trick to add volume to a routine at the expense of muscle hypoxia, increased recovery times, lactic acid and cortisol spikes. but sore, they add volume.
>what is wrong with leg press...?
that it's the icing on the cake, where the cake is the over-emphasis on legs. you tried to explain that you're focusing on legs/squat after an injury, so well that's ok I guess.

Need some feedback on my Phrak GSLP routine

Mon/Wed/Fri
Bench/OHP alternating 2x5 1xAMRAP
Barbell Row/Pull up alternating 2x5 1xAMRAP
Mon/Fri Squat 2x5 1xAMRAP
Wednesday Deadlift 1x5

I’ve been doing the following accessories and want to know if I should add or subtract something;
CG Bench Press
DB Seated Press
Dips
Preacher Curl
Incline DB Press
Leg Press

Looks like some of the commenters here know what they're talking about. I can't tell if my routine is alright I've always done set templates and haven't programmed before. I'm slowly cutting and would like to work on some aesthetics now. How does this look? Of course I do cardio 4 times a week and add in abs 3 times a week.

>Monday
Bench 4x5
Rows 4x5
Pull ups 3x10
Barbell curl 3x12
Skullcrusher 3x10
overhead press 3x5

>Tuesday
Squat 4x5
Deadlift 3x5
Good morning 3x10

>Thursday
Dumbell bench 4x12
Dumbell rows 4x10
Face pull 3x10
Lateral raise 4x12
Rope pull 4x12
Rope pull down 4x12

>Friday
Front squat 3x10
Power clean 4x3
Barbell Lunge 3x10

>>42116105
it doesn't seem so deviating from >>42115197

>accessories
>CG Bench Press
not really an accessory. If you want to target triceps just place some LTE
>DB seated press
man, the only deltoids worth hitting with DB are the lateral and the read ones. You're properly hitting the anterior delts with OHP, I'd rather include db lat raise and/or db rear delt
>preacher curl
someone says it's useless, someone say it's not. follow your heart
>incline db press
not an accessory, I'd rather alternate it to flat bench if you want to put a focus on upper pecs

>>42102584
So currently doing PGSLP. I've been lifting for 2 months and I'm 6'2 and weigh 170lbs. I have these stats:

>DL 220lbs
>Squat 187lbs
>OHP 88lbs
>Row 110lbs
>Bench 126.5lbs

Are these okay stats after 2 months of training?

>>42116118
Is that a sort-of ULxULxx?
let's see
chest on Mon and Thu
lats on Mon and Thu
delts are on Mon and Thu, but on Mon is ant delts only and Thu is rear&lat delts only
triceps on Mon and Thu
legs and posterior chain on Tue and Fri

not bad, I'd consider to add more OHP and/or go for more volume on ant delts/clavicular head of pecs
at least the second goal can be accomplished with inclined db bench on Thu

I personally dislike good morning but that's me, I'd rather go for stiff leg diddly or better yet weighted hyperextension

3x10 on front squat is pretty high

>>42116264
>I'm 6'2 and weigh 170lbs
>2 months
Eat more and aim for at least 190 lbs, seriously.
Are those 1RM?
Novice level for 170lbs male is
DL 225 lbs
Squat 196 lbs
OHP 95 lbs
Row (pendlay) 119 lbs
Bench 146 lbs

>https://symmetricstrength.com/standards#/170/lb/male/-

Eat more.

>>42111780
Thanks and sorry for the late reply, couldn't check earlier. Can you detail your routine for me to clarify?
What I assume is, you do three days bench (3x5?), two days dead (1x5?), and then some hypertrophy exercises or what exactly?

That's what I'm having a bit of trouble to understand.

I have been doing full body for awhile now and I am cutting
Currently at 135/205/275/365 all for 3
Should I switch up my routine?

>>42116586
height? weight? If you're average height/weight that's pretty intermediate
whether to switch routine or not depends on how much you've been on your current routine, how many days a week you can dedicate to lifting, are you progressing or not, and so on

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>>42116451
No they're not 1RM.
All 3x5 except DL (last set is AMRAP.)

>>42116785
well then it's novice level except for bench, which is between untrained and novice level
the recommendation is the same

>>42116727
I'm a 5'8'' 205lb manlet
I have another month of summer so I want to utilize free time

>>42104104
SS with weighted dips and chinups

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>>42116351
Thanks brother

doing SL5x5 currently, bitch weight cause im a pussy
added romanian deadlifts and chin-ups, botch 5x5, as assistance for workouts A and B respectively, and some arms
its going pretty good i think

Rate much routine;

Squat day:
1*1 till 1rm
Drop to 75% and sets of 3 till reaching 1rm, increasing weight each time

OHP day;
Same as squat day
Might do an assistant exercises day once in a while with machines

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Day 1: Push
Flat Barbell Bench Press
Tricep Pulldown
Dumbbell Lateral Raise
Pectoral Fly
Narrow Grip Bench Press
Overhead Press
Incline Bench Press
Tricep Hammer Curls
Barbell Row
Decline Bench Press
Close Grip Push Up
Seated Rear Delt Raise

Day 2: Pull
Incline Hammer Curls
Pull-Ups
T-Row
Barbell Row
Barbell Curl
Lat Pulldowns
Incline Dumbbell Curl
Seated Row

Day 3: Legs/Abs
Calf Raises
Barbell Squat
Plank
Dumbbell Lunge
Romanian Deadlift
Weighted Sit-Ups
Leg Curl
Bicycle Kicks
Hanging Leg Raise

Cardio (30 mins each)
Monday: Stationary Bike
Tuesday: Stationary Bike
Thursday: Cycling
Friday: Cycling

PPLPPLx or some gay shit like that I don't want to take a fucking rest day

>>42107949
Like I said I kind of put this together so I'm but super sure what kind of routine it is. My goal is 1/2/3/4 and right now for reps I'm doing 110/145/235/250

Anyone doing n-suns here? What's your experience with it? It seems like quite a lot of volume to me.

>>42117102
Meant to respond to:
>>42114324

What's a good 2-day/week routine for maintenance?
I was thinking something like SS but without the LP part and just on Monday and Friday

>>42116879
Thank you.

A
Bench press 3x5
Incline dumbbel press 3x10-12
Overhead Press 3x5
Dumbbell Lateral Raise 3x10-12
Tricep Pulldown 3x8-10
Skull crusher 3x8-10
Barbell curls 3x8-10
Hammer curls 3x8-12

B
Pull ups 3x8-10
Deadlift or Barbell Row 3x5
Lat Pulldowns 3x10-12
Seated Row 3x10-12
Squats 3x5
Leg press 3x10
Calf Raises 3x10-12
Leg extension 3x10
Six pack exercises

ABxABxx

what do you bois think

>>42117150
>What's a good 2-day/week routine for maintenance?
fullbody, one compound for each muscle group at @85% (4 total), 5x4-5 or 3x12-15

>>42117348
too much;
bench press/incline db press (alternating)
tricep pulldown/skull crushers (alternating)
>barbell curls
what's up with bb curls lately
db curls/hammer curls (alternating)

lat pulldowns/seated row (alternating)
deadlift/barbell row (alternating)
>six pack exercises
eh
>leg extensions
meh

so,
A1 B1 x A2 B2 x x

still face pulls OR db rear delt row are 404 not found

>>42117596
>bench press/incline db press (alternating)
>tricep pulldown/skull crushers (alternating)
>db curls/hammer curls (alternating)
so I should do only 1 exericise for 1 muscle group through my whole workout (per day)? seems like it wont be enough

>>42117653
It will be more than enough. You're going to target each muscle group twice in a week. Try to perform only one compound movement targeting a muscle group at once. Many people when comes to programming incur in this fault. See >>42115636 for example, who included three different bench presses in a single session.

>>42117653
to add on >>42117834, and if you really want to go with bp press and db incline press on the same A day, hop on PHUL (where's anyway a big difference between "A1" and "A2", such occurrence happens only once a week and there's a better division as far as the remaining lifts are concerned)

>>42108096
I just started this program too. I'm curious what you filled the optional exercises with. I'm still fiddling around with it myself.

Any other anons have suggestions?

Does anyone have Rusty Moore visual impact programs they could email me or something

>>42104430
it's bad

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What's /fit/s opinion on coolcicada's ppl routine is it any good?

r8 me lads, trying to lose weight and i've been moving from routine to routine the past 2 months

>push
Bench press 3x5
overhead press 3x5
decline/incline dumbell press 3x12-15
cable tricep pulldowns 3x15
lat raises 3x15

>pull
deadlift 1x5
barbell row 3x5
lat pulldowns 3x15
close neutral grip lat pulldowns 3x15
EZ bar curls 3x15

>legs
squats 3x5
leg press 3x10
leg extentions 3x15

Couldn't do more legs cause they need a long time to recover

pplppxx
All the workouts are followed by 20 min cardio

Day 1: Push
Flat Barbell Bench Press
Tricep Pulldown
Dumbbell Lateral Raise
Pectoral Fly
Narrow Grip Bench Press
Overhead Press
Incline Bench Press
Tricep Hammer Curls
Barbell Row
Decline Bench Press
Close Grip Push Up
Seated Rear Delt Raise

Day 2: Pull
Incline Hammer Curls
Pull-Ups
T-Row
Barbell Row
Barbell Curl
Lat Pulldowns
Incline Dumbbell Curl
Seated Row

Day 3: Legs/Abs
Calf Raises
Barbell Squat
Plank
Dumbbell Lunge
Romanian Deadlift
Weighted Sit-Ups
Leg Curl
Bicycle Kicks
Hanging Leg Raise

Cardio (30 mins each)
Monday: Stationary Bike
Tuesday: Stationary Bike
Thursday: Cycling
Friday: Cycling

>>42109033
Thanks, made a Screenshot, might come in handy sometime.

>>42119000 (checked)
no deadlift = in the trashbin it goes
>what about the coolcicada variant
there's no need for PPL to have some fancy tripfagging name

>>42119329
two friendly tips:
hopping from routine to routine in less than 8 weeks won't lead you to better results. consistency is key
if you have the energy to go for "20 min cardio" after your training session, you didn't push enough. place your cardio on rest days, min 40 minutes (it's almost useless to do "cardio" for less than half an hour)

I'd definitively do more than 1x5 deadlift, yet I can't know your training level and your recovery concerns.

>>42109033
>>42119783
honestly, it's pants-on-head retarded
but hey, if it works for him, good for him

>>42120007
Okay i'll increase cardio but
>if you have the energy to go for "20 min cardio" after your training session, you didn't push enough.
I barely have strength to do cardio on leg day, but never mind that, are you telling me that if i still energy in my legs to do cardio on mostly upper body days that im not pushing myself enough? so if i actually "do enough" on let's say a pull day, my legs should be so tired that i can't walk on the treadmill for 20 minutes?

>>42120304
no matter if it was upper or lower day, if you trained hard you'll barely have the energy for running 5 minutes
hard != long, 60 minutes are enough
you may have the energy to run if you drink something with carbs/sugars during your training, but then I have to suggest you to read the last link in OP (don't drink anything with sugar/carbs unless you're training for a marathon)

>>42110482
Personally I would swap OHP on A with OHP on C (doing the heavy OHP first on C day)
this would make sure your linear progression isn't hindered by heavy bench right before
if your deadlifts start to stall, consider swapping B and D day so that heavy deadlifts aren't the day after heavy squats
it will give your glutes and hammies a bit more rest

all in all looks good

is starting aesthetics a meme or will it actually lead to quicker mass gains than starting strength or other beginner programs?

>>42120908
all the autism and the holy wars surrounding beginner routines are a meme. As a beginner, pick ANY of the major routines featuring a linear progression and stick with it for ~3 months. THEN you'll worry about gory details.
Personally I appreciate SS' dogmatism since it 1) leads beginners to shut the fuck up and lift 2) rewards beginners with almost constant training-to-training progressions. You're not a special snowflake and you don't need a tailor made nor a "most perfect" routine, at least you don't need it as long as you aren't even "novice" on symmetric strength.

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Going to get a gym membership soon and i wanna know if I can do fun cardio on the off days or should I rest. I will be doing Reg Parks route

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Does anyone have that screencap about that anon who said to simply do upper-body and running?

Here is a /fit/ simple routine I followed that helped me lose weight and gain muscle in return.

>>42121590
thanks for posting this. I'm leaving my dear homegym soon and don't know if I can find a gym.
I really needed this.

>>42121356
yeah, you can do cardio
>dat video
did i just watch someone's head fall off at the end?

>>42106226
this might be just the routine antichrist what a foul concoction

ITT: "im new to this ill make my own routine and throw in 8 accessory exercises alongside 2 compounds with stupid rep ranges, sets and overall volume while making sure to do at least 70 curls twice a week..."

How much should i eat if i do SS 2 times a week?

>>42122344
zero calories
you deserve to die if you think doing some faggot program like SS, which isn;]'t even that hard to begin with, TWICE a week constitutes as "exercise"
Unless you're a 70 year old, kill yourself.

>>42102584
>blatant bastardization of lyle mcdonald's generic bulking routine

You're supposed to undulate the set count over 3-4 week training cycles. Read the fucking pdf and take the routine off the image because you clearly haven't left enough space for actual in depth explanations.

>>42122343
70 reps of curls a week is fucking nothing. Even on sheiko I did 5x15 curls 2 or 3 times a week.

Does anyone have the routine for people that are training martial arts? I think it was called the Super Saiyan or something?

>>42118313

1. Leg curl and leg extentions on one lower day
2. Good morning and leg press on other lower day

1. Some sort of extra row/dips and horizontal push on one upper day
2. Seated dumbell OHP and facepulls/cable pulldowns on other lower day

Instead of biceps, just do a bit of even bicep and tricep work after each upper workout

Abs after lower days if you want I guess

What's a good beginner routine that will build a strength the fastest? My target is to hit 135lb bench by the end of 4 weeks.. my current bench is around 125-130lb.

>>42122295
You like it?

>>42121356
is he okay?

>>42115197
goblet squats, zercher squats, lunges, leg press etc

>>42115636
this is 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
in the thread template
please dont write your routine

>>42115874
wrong

>>42116105
good. try to balance pushing and pulling accessories
I'd start with one of both, maybe then add one for the lower body exercise, and take it from there

>>42116118
>I've always done set templates and haven't programmed before
Then dont write your own routine
look up PHUL

>>42116264
they're fine

>>42116586
are you still progressing or plateauing?
if yes, continue, if not change

>>42117074
8 pulls and 12 push

>>42117118
if you dont have programming knowledge dont make your routine, pick one from the miriads of tested ones.
any decent routine made by someone with some programming knowledge will get you what you want, especially starting out. just look at all the buff retards in any gym, they dont know what the fuck they're doing.

>>42117834
>>42117912
>>42117653
>>42117596
>>42117348
hitting a muscle twice a week with 30 reps is laughably low volume, which will give him no gains.
you should hit a muscle for 60 to 100+ reps in a week to elicit growth.
what I would say about >>42117348 is what the fuck kind of routine is it?
do you have any programming knowledge?
if no then follow the usual advice

>>42119329
stick to a routine for at least 2-3 months.
less reps and more variety

>>42121356
yes

>>42121590
>Does anyone have that screencap about that anon who said to simply do upper-body and running?
no, sounds prettty dumb

>>42122343
tell me about it

>>42122344
about tree fiddy

Hey /fit/ first time poster here.
After reading the sticky and finding that my question isn't answered there I came here.

I've been out of shape for about a year or two, never went to a Gym or a fitness class of some sort but I used to do a lot of Sit ups / Pull ups / Push ups before and while I was in the army.

Is it a viable form of excerise? I am just looking to gain back some of my strength since I noticed im starting to noddle arm a bit.

Im 1.85m and 85kg, my brother is big into weight lifting and used to be a body builder so I have all the powders and what not.

Should I just go back to what I used to do in the army? start of at 3x50 sit ups 3x20 push ups and 3x3 pull ups and just keep increasing the numbers on each set?

>>42126335
>Says read the sticky
>Obviously didn't read the sticky

>>42123879
hit?
Its literally 5lb more, just put it on and stop whinging

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>>42126355
But Anon I did!
I couldn't find anything about using your own body weight in exercises, and results of such exercises.

>>42126422
Alright I'll respond srsly cause normally i see this as bait and deserve shitposting.

While the sticky doesn't specifically mention calisthenics (BW exercises) it outlines enough variables that you should probably understand that what you listed isn't really going to gain you much.

First thing to address is your goals, you say strength but how are you defining that? 1/2/3/4 pl8? 20 muscle ups? great explosive oly lifting power?

Secondly you listed only three exercises, which combined as part of abigger program is fine but on their own you are limiting yourself
Also a rep range of 50 is stupid imo

If you want to do solely calisthenics then there a numerous routines that do just this as well as plenty of good beginner youtube channels although I personally would encourage barbell based routines over them

>>42126365

I can only do 130lb for like 3 reps though.. I'm thinking of lowering it and doing GSLP.

Do you think it will help? What weight should I start with GSLP?

>>42126463
I know I might sound dumb to you experienced in the field, but its just the simple fact that I am much weaker than what I used to be.

Used to be able to lift the washing machine alone but now I cant' or hold the AC unit up while we installed it with no problem but now im starting to shake pretty fast.

About 50 being a lot, its just that sit ups are pretty easy, so I do 50 so I actually feel the burn.

I'll look into some good routines, but I know the internet is full of meme routine and lots of bs so I don't want to follow one of those "5 minutes a day and you'll be ripped in a month" shams and I hoped someone can link me to something that is tested over here at /fit/.

>>42126474
Why 4 weeks?

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>>42126504
as >>42126463 said, it depends solely on your goals.
You want to get better at those 3 exercises? do those
you want to become all around stronger? might wanna look into some routines, bodyweight or weights
you dont need powders
pic related is great for bodyweight progression
dont just do 50 situps, try to do em with a weight on your chest, pick it so that you struggle to do 20
also more variation, like incline/decline/diamond pushups, chinups, inverted rows, leg raises, planks, ab wheel, bycicle crunches, russian twists etc.
cos just doing 3 exercises isnt enough
>I hoped someone can link me to something that is tested over here at /fit/.
in the OP>>>>>"SS, GSLP, Reg Park's, ICF, SL or any Linear Progression Strength program based on the big 3 lifts will be ok"

>>42126504
>>42123879
>>42126474
bench more
how much volume are you doing right now on bench?
gslp is great

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What are your thoughts on this compared to phraks GSLP for a novice? I heard it wasn't very balanced but I sometimes see it recommended.

GSLP just doesn't seem to have enough volume but I have a home gym mostly limited to barbell stuff so I don't have much choice.

>>42126504
don't focus on a burn, if you want to sit ups or crunches then weight them so you have some actual resistance
If you can do more than 15 up the weight

Do you have room or money for equipment or gym?
There are plenty of programs that are tried and tested but so much of it is subjective, what one person considers a great routine might not work for you or your goals

>>42126569
I see it in every routine thread and every time I say this: push pull imbalance
you cant do 2 presses and just one back exercise, except for deadlift days where you do 2 presses, a back exercise and the DL, which is half back and half legs
I also just happened to notice there is an inconsistency with DL/squat reps between the 2 weeks
>week A: day1 squat 4x8, day2 dl 4x4
>week B: day1 dl 4x8, day2 squat 4x8
that aint right.
also 4x8 is too much volume, just maxing one day every TWO weeks as a beginner is a waste of possible strenght gains
and "maxing" (since I suppose day 3 is the day when you actually try for your new RM's) on deadlift with 3x4 is dumb af

honestly it's a fucking mess

>>42122817
Fuck off.

>>42126289
>hitting a muscle twice a week with 30 reps is laughably low volume, which will give him no gains.
It's not 30 reps twice a week. It's ABxABxx.
>do you have any programming knowledge?
Yes. I can't tell the same about you, since you blatantly just count reps. Erroneously, too.

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>>42126690
I worded it incorrectly, I meant "twice a week with a total of 30 reps.
seeing how one guy suggested doing pic related, and I'm guessing with a 3x5 rep scheme. so that would make 30 reps/week
>Yes. I can't tell the same about you, since you blatantly just count reps. Erroneously, too.
if you are the guy who originately posted the routine, that comment wasnt meant for you, I was responding to the guy telling you it was too much volume and you should have done just one exercise per muscle every day
dont know why you took it so personally and had to be this hostile, I was telling you that if you dont have programming knowledge it's far easier to just pick a routine that is tried and tested instead of having to come up with one, since most beginners here just make their own abortion of a routine

>>42126548

The problem is I'm on this routine, and my bench is stuck and my shoulders hurt. That's why I was thinking of jumping on to GSLP.

>>42126569
This routine.

Seems very unbalanced to me.
High reps, probably low weight but very quick progression, stalls galore.

Find something more linear, EG GSLP or start 5/3/1

>>42126744
>I'm guessing with a 3x5 rep scheme
You guessed wrong. There's no mention of a rep scheme.
Most of those exercises were presented in the 3x10-12 rep range.
Hitting twice a week 3x12 is enough.
Bench twice a week once in 3x12 and once in 3x5 (albeit I'd suggest min 3x5,1x5+) is enough.
Hitting back/erector spinae (outside of squat) twice a week with deadlift and seated cable row is enough.
Reducing the exercise list per training session to a sensible number allows for a better focus on each exercise and decreases fuckarounditis.
Moreover, you don't just count reps, but volume and effort. i.e. 5x5 @100% 5RM produces nearly the same volume 3x12@100% 5RM, and it's 25 reps vs 36 reps. Moreover, you can't just count volume without considering the kind of muscle you're going to hit. Counting reps is a cheap and fast solution on par with metrics like 1/2/3/4.
One thing that routine is severely lacking is a focus on deltoids. There's just some low range reps OHP twice a week and no attention on read delts, which probably are assumed to be hit with rows (they probably are not hit unless you're overly attentive to your scapula movements).
The same anon you're challenging ended up suggesting PHUL. You felt the need to make an "I'll answer to everyone in the thread" post mirroring more than 24 hrs old answers to the same posts (sometimes deviating just for the sake of it) and you didn't fail to remember everyone you made a "template". Put on a trip.

A:
Back squat 3 x 10
Deadlift 3 x 10
Weighted hipthrust 3 x 12
Benchpress 3 x 10
Facepulls 3 x 15
Hip abductions 3 x 15
Lateral raises 3 x 10
40 minutes cardio

B:
Hack squat 3 x 10
Romanian deadlift 3 x 12
Weighted hipthrust 3 x 12
OHP 3 x 9
Bench press 3 x 9
Lat pulldown 3 x 12
Hip abductions 3 x 15
Optional: (reverse) bicep curls
40 minutes cardio

AxBxAxx
BxAxBxx

On Tuesday and Friday kickboxing, includes a lot of pushups, planks, crunches and sit-ups in the warm-up.

For cardio I most of the time choose running and will do shadow boxing during.

t. female looking to get fitter and hotter

>>42127083
Define fitter and hotter

>>42127093
Hotter as in more muscular, less skinnyfat, better ass.
Fitter so I can get better at kickboxing, so I have better endurance and strength.

Doing a lot of cardio, and very high reps
Worth dropping the numbers and some of the exercises and increasing weight if you want more strength

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Can you rate my routine? PPLPPxL

>>42127143
>>42127083
I don't see kickbacks and I don't see barbell hip thrusts, probably the most important exercises for your goals.

>>42119850
There's a deadlift variant.

>>42127216
Weighted hipthrusts are barbell hipthrusts...
I also can't do kickbacks at the gym I'm going to, they have cables but nothing to attach it for kickbacks.

>>42127235
oh, sorry, I missed that.
You can do kickbacks on a smith machine (one of the few things you can do efficiently on a smith machine)

>>42127274
Okay I'll try that, thanks!

>>42127083
Poor programming especially considering your goals.
High reps for squat and deads, why? drop for weight, add box jumps for explosive power for martial arts.

Facepull - meme
Hib abd's - meme
Lat raises - meme

then 40 minutes cardio? why? surely you're getting enough cardio during martial arts practice? whats your TDEE like?

Hack squat - meme
Weighted Hipthrust - meme
Why BP again? and for 9 rather than 10? change it for a variation, incline dumbell etc

>>42104654
I would recommend against it, do the extra credit with chinups every workout, and make sure you're using as much bicep as you can.

If you're hitting all of those chinups, add weight, or switch to an intermediate routine.

>>42102584
Someone add Candito 6 week to that pic.

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>>42102584
This worth it for 5$

>>42127386
>everything is a meme
stop giving advice underage faggot, you obviously don't know what you're talking about

>>42127418
its $5 who cares?
Buy it, use it

>>42127447
ok DYEL faggot
Enjoy prancing about in the gym

>>42127386
You are the meme here.
Shut the fuck up.

>>42127447
Dude. He has been lifting for 4 whole months. Better listen up!

>>42127386
I try to be in the range where you get both hypertrophy and strength gains.

I already do plyo jumps everytime as warm up for kickboxing.

I don't only need explosive power, I also need endurance to be able to keep going an entire fight. Plus running while shadowboxing is good for footwork. My TDEE is between 1800-2100

Weighted hipthrust / barbell hipthrust a meme? Lol since when? It's proven the best thing to target the glutes, way better than squats.

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>>42127877

>>42127571
>>42127650

> Are literally meme exercises
> Offended you because i've hurt your DYEL feelings about your precious face pulls
> Stop samefagging

>>42127674
Would love to see this proof.

Think you might be just trying to hit to many things from too many angles here

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>>42127895

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>>42127911

>>42127904
Idiot. None of the exercise you quoted are a meme. Not facepulll. Not lat raises. Not hipthrusts and hip abductors in a women routine. The only thing worth noting is that you shouldn't be able to go for a 40 minutes cardio after your training session, but sadly the only sensible concept in your post has been buried by your idiocy.
Shut the fuck up.

>>42127944
Everyone one of those exercises can be substituted for something better.

Good luck not being a DYEL 5eva m9

>>42128027
No, idiot. You can't hit rear delt better, idiot. There's db rear delt row but it's not effective if you aren't extremely careful in retracting your scapula, idiot. You could go for lying rear delt row in an attempt to isolate rear delts but it's almost impracticable in a normal gym, idiot.
You can't hit lateral deltoids with something better than lat raises, idiot. Upright vertical row will fuck up your shoulders unless you're using a very wide grip and still won't allow you to hit the same volume, idiot.
Barbell hip thrusts and kickbacks are a staple in literally any women routine, idiot. The piss flaps machines are a staple for almost any woman willing to isolate gluetus minimus, idiot.
Shut the fuck up, idiot.

>>42128119
> 8 idiots
> Getting this upset on an indonesian guinea-pig raising forum

my bad,it was 9

>>42126289
I ran PHUL almost a year ago. Made decent progress on it and, it got me to do other strength training routines. I'd like to come off the strength training and do something that incorporates more hyptrophy again. Hence that routine I put up is basically phul but with exercises limited to my gym equipment and some fun stuff like added cleans.

It was designed for me by my cousins personal trainer in march (been lifting since september last year) have noticed some solid gains been focusing on upper body only used to play soccer and cycle my whole teenage hood so have quite Strong legs and calves
P.s only have barbell and dumbbell
All 4x8-12
Chest
>dips
>bench press
>db flyes
>db incline press
>push ups till failure
Back and biceps
>barbbell rows
>db rows
>db curls
>db hammer curls
>db concentration curls
Tri and shoulder
>over head press
>lateral raises
>front raises
>db kick back
>bench dips
>barbell extension
>weighted leg raises after every workout

My main issues are back and lats should i buy a pull up bar? Thanks any way

>>42128423
What are you bench pressing on?

>>42128404
Also my shoulder inpingment gets agitated when I do some of the PHUL recommended excersises like flys or incline bench

>182 lbs, 70"

I need help /fit/. I'm ebbing on being a fatass and want to burn off at least 20-30 lbs. I plan on cutting back to a 3rd of what I usually eat (3,250 calories on average) and hopefully burning 250 - 400 or so calories every other day with exercise.

I'd prefer cardio routines but I'll take anything at this point. Weight's gone to my ass and thighs if that helps.

>>42127022
ok let's see

>You guessed wrong. There's no mention of a rep scheme.
I guessed 3x5*2 because what you suggested seemed like a fullbody type routine, hence the rep scheme.
3x5 and 3x12 instead, my bad boss

>Bench twice a week once in 3x12 and once in 3x5 (albeit I'd suggest min 3x5,1x5+) is enough.
incorrect
>Reducing the exercise list per training session to a sensible number allows for a better focus on each exercise and decreases fuckarounditis. Moreover, you don't just count reps, but [....]. Counting reps is a cheap and fast solution on par with metrics like 1/2/3/4.
For a muscle group like the pects, you need from 60 to 100 reps per week, as you can see it's not a fixed number but a range, because not all reps are equal, there's high and low effort, but that's a rule of thumb.
If you think doing 3x12 and 3x5 bench in a week as your entire chest work you are just mistaken.
Unless we are talking a total complete novice who cant even rep the bar you're gonna need more volume
and yeah, different muscle groups require different volume, big muscle groups like the pecs need 60-100ish reps while smaller ones like shoulders 30-60
And it's not an arbitrary cheap and fast solution, it's a general useful guideline used by most coaches and fitness channels

>Hitting back/erector spinae (outside of squat) twice a week with deadlift and seated cable row is enough.
you actually think that you can "hit the back twice" a week with cable rows and deadlifts, while those two exercises work very different muscle groups, so you would hit some muscles just once
and then you go on and lament the lack of rear delt work...

>You felt the need to make an "I'll answer to everyone in the thread" post mirroring more than 24 hrs old answers to the same posts (sometimes deviating just for the sake of it)
you sound pretty mad mate
no need to sperg out, we're just discussing lifting here
>and you didn't fail to remember everyone you made a "template"
wtf does this even mean kek

>>42128423
Get a squat rack and add in squats, barbell and dumbbell lunges, barbell rows, dumbbell rows, inverted rows, you can even do pullups if you rack the bar high enough

>>42128606
>cardio routines
man, there's cardio, and then there are weight training routines
you don't need routines for cardio, unless you're training for an endurance sport (marathon, cycling, something like that)
weight training will help you raise your overall TDEE while cardio usually doesn't really raise your baseline TDEE

>>182 lbs, 70"
you mean you are 82 kg and 7'0'' = 213 cm?
You're a skelly

ok doing FBW right now:
5x5 Pullups weighted
3x5 Squats
1x5 Deadlift
5x5 OHP
5x5 DB Rows

2-3 Times a week boxing and Strongman cardio (tire flips, farmer walk, stone throws, sledgehammer, etc.)

I think about changing it to something like

A: Squats, OHP, weighted Pullups + 3 accessories
B: Deads, BB Rows, Bench + 3 Accessories

what do you guys think?

>>42128689
i think he means 70 inches, so about 5 foot 8

>>42128689
maybe he really meant 70'' = ~178 cm
still not a fatass
losing 9~13 kg would mean entering skellingtown

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>>42128719
>5 foot 8
...you wouldn't use a metrical decimal if you use the FREEDOM metrics®
1 feet is 12 inches
70 inches would translate into 5'10''

>>42128689
>>42128719
>>42128723
>>42128789
178 cm. Forgot to turn my burger vision off.

>>42127194
seems a bit low volume if you are intermediate, and you should be if you're doing a PPL

>>42127083
regarding endurance and strenght, you routine seems ok, I would definitely hold back on some exercises: squats, deads, bench and ohp would give you better strenght results with lower volume. facepulls are good for shoulder health but they dont substitute rows...now that I think of it your routine is lacking horizontal pulling, might wanna check that out
any reason for the hip abductions? do they help with kickboxing?
I would suggest maybe looking into some conditioning: like farmer walks, sleds if your gym has them, db lunges, shit with kettlebells, with the big ropes, skipping rope. also I'd incorporate more bodyweight work, that's always a good gauge to keep an eye on.
for cardio I'd suggest, if you havent already, to try HIIT, it's great especially for athleticism and agility

>>42127877
>>42127895
>>42127911
>>42127916
I feel like you have already posted this in another thread, right?

>>42128404
>>42128475
what puzzled me was the structure, because it seemed an push+arms - pull+legs+arms.
that doesnt really remind me of phul.
if you want something more towards hypertrophy but without forgetting strenght then ULPP might be an option, or a push pull with squats on push and DL on pull


>>42128423
>P.s only have barbell and dumbbell
that's enough m8, definitely buy the pullup bar if you can.
if you have the money, definitely get a squat rack
regarding the routine, chances are you can get more gains with a routine that isnt a split like that. that looks like the typical PT program
If you're a beginner to strenght training I'd suggest trying a full body LP (read OP), or if you are more advanced (find out here symmetricstrenght.com) then use a more intermediate routine, like an PPL, PHUL etc
>>42128713
yes on the former one, seems more balanced

>>42128969
Alright, will keep ULPP in mind

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>>42102584
I took the inspiration from a fellow autist
r8 but don't h8 m8

>>42129684
wew