AxBxAxBxAxB I will use undulating periodization on the compound exercizes; so alternate between 1-3 reps, 4-7 reps and 8-12 reps. I do squats every training because they are lagging behind. Is isolation for legs a meme?
Made this routine but I need rates and ipinions since it lacks a few exercises and don't know wich one to add. Keep in mind that I want it focused on chest since I'm a chestlet
BOR? how many sets for main lifts? what weights for the main lifts? etc etc
20 sets of curls a week might be a bit much.
what progression, what weights? why squats just once a week? why no RDLs/SLDLs for hamstrings? why no pushing exercise with free shoulderblade movement? why go all the way up to 12 reps on deadlifts?
how long have you been training, what are you lifts at?
Joshua Ross
Mon:
Squat 5x5 90-80% of Friday, ussualy start with 90% than drop 4% and do 4x5 86% Ohp/bench - 5x5 90% of Fri same manner as squat Snatch grip dl - 2x3 around 60-70% of max normal dl
Tuesday:
Pullups 7x max One arm dumbell row - 3x8-12 Abs 3x HIIT Conditioning - 5x20s max
Wed:
Front squat 3x3 Bench/OHP 3x5 - 85-90% of monday GHR - 3x8-12
Vertical Volume Day >Squat 5x5 @80% of Intensity Day >OHP 5x5 @85% of Intensity Day >Chinups 3x5 @90% of Intensity Day >Hang Cleans 5x3
Horizontal Recovery Day >Squat 2x5 @75% of Intensity Day >Bench 3x5 @75% of Intensity Day >Pendlay Row 3x5 @75% of Intensity Day >Hyper Extensions 4x10-15
VxRxIxxVxRxIxx Do the volume on Sundays so you're not taking a huge chunk out of a work day
Sebastian Rivera
you're doing TM, right? looks fine overall. some biceps, triceps, and delt work is probably not a bad idea.
your bench isn't great and your ohp is pretty bad. instead of switching them weekly, try doing bench 3x a week for a month or more, bench/ohp/bench could work too. then if you wanna focus on ohp, do ohp 3x a week (or ohp/bench/ohp) for a month or more.
neutral grip pullups or chinups might be nice as variation.
Parker Lopez
To be honest I'm an ex-lifter who's getting back to it and didn't start yet so I can't answer most of your questions. First I put SDL in back day and deadlift in leg day but I didn't keep it that way just because of my habit to dl on back day. I wanted to put an exercise for hamstrings instead but don't know wich one. And like I said I know this routine is flawed that's why I'm asking for advices.
Dylan Roberts
yes, and my upperbody is just weak
I could add bi/ldelt work on hypetrophy day (tue or sat) cgbp for tri is on fri, I could also do 5x5 dips instead cgbp on friday
what would you reccomend that wont hurt my lifts and overall regeneration? I mean curls is obvious but what for delts
Tyler Morris
if you're just getting back to it, I wouldn't start with such a large number of exercises. something like this is similar, but would be better: monday: push (high rep) *squat 3x10 *(incline) bench 3x10 *(bench) press accessory 3x10+ (not barbell) *triceps exercise 3x10+
*rear delt exercise 2x10+ and lateral delt exercise 2x10+ or *facepull 3x10+
if you want a free weekend, just do the low rep push/pull on monday/tuesday and high rep on thursday/friday. start with 3 sets on most stuff, adjust over time. focus on form and contraction on high rep days, add weight to main lifts on low rep days.
i like single-arm standing dumbell presses for front delts, cable facepull/upright-row hybrid for rear/lateral delts. reverse pec deck, cable reverse flyes, dumbell lateral raises, lateral landmine raises are all good choices for delt work.
Cameron Rodriguez
OP here. Bent over row. I do 3-5 sets for my compound movements. I'm currently stuck at 50/100/130/155kg
Austin Torres
made a small mistake, rear/lateral delt OR facepull on low rep push day as well ofcourse (same reps/sets as high rep push day).
Justin Long
i could add facepull both of my hypertrophy days and lateral rises, I would do 3x ohp and add some dumbell flies for chest development
sounds cool?
Christian Gray
might wanna look into an established intermediate program. greg nuckols (strongerbyscience.com) has a few for bench/squat/deadlift that can be combined. candito's intermediate is also nice for squat/deadlift. there's also sheiko, TSA, reddit's 2suns 5/3/1.
Grayson Cooper
sure, give it a try. just remember that if you've tried it a month or so and it doesn't work as you want, to just change it a bit.
Isaac Hernandez
1 year of lifting PPLish because i like to lift everyday 10 day cycle 1 rest day 4 squat variation days, 3 light, 1 heavy - because i want out of quad sweep 4 bench variation days, 2 light, 2 heavy - because my bench is shit compared to squat 4 deadlift days - my deadlift is also shit Most accessories are 3x8-12 CA:Chest accessory day - OHP Variation, Facepull/reardelt, Side lateral raise, Tricep variation BA:Back accessory day - Row Variation 5x5 or 3x8, 'lower' lat variation, pullup/pulldown/chinup, bicep variation, forearm variation LA:Leg accessory day - Front Squat, Romainian/Straightleg deadlift, Calf raise, Hamstring variation, Goodgirl, Badgirl Heavy/light doesnt apply to main deadlift its always heavy Heavy = 3x3/3x5/5x3 Light = 5x5/10x3 Day 1: Bench/Squat (light) LA 2: Deadlift BA 3: Squat (light) CA 4: Bench/deadlift (heavy) LA 5: Squat (light) BA 6: Bench (light) CA 7: rest N/A 8: Squat/deadlift (heavy) LA 9: Bench (heavy) BA 10: Deadlift CA Repeat x2(month total) then switch variations
Ryder Scott
Thanks, but those are all powerlifting routines, right? I'm more looking into powerbuilding because I'm starting to look ridiculous with my twig arms next to my chest.
Adrian Cooper
I took a quick look into Jonnie Candito's programs and found this
Colton Nelson
sheiko is the only true powerlifting routine from that list.
if you just do some biceps/triceps/delt isolation 3-4 a week, any of the other routines would qualify as powerbuilding too. ofcourse you can add abs/calves isolation too. 10-15 sets per isolated bodypart per week would be a good starting point.
yeah, i think that's his intermediate program. should be fine.
Brayden Barnes
no it his novice program
Nicholas Mitchell
> if you're just getting back to it, I wouldn't start with such a large number of exercises.
Why tough. It's not like I stopped a really long time ago and can still stop if I don't have any energy left mid training. I'm still going to try my routine for a month and if you're right, I'll try yours. Thanks user.
But I'm still all ears to propositions of exercises or modifications on my routine.
Grayson Bennett
ah, my mistake. you could certainly try it, but if you can't make progress, look for an intermediate program.
Jaxson Cook
i don't know how long ago you stopped, so i just assumed a long enough time that you shouldn't just go back to a lot of stuff right away.
the reason why you generally shouldn't do a lot of stuff after time off is that it's a lot harder to recover from overtraining/overreaching than it is to just add some more stuff if you did too little.
Isaiah Hughes
unless verbally she never asks for it, pervert. What kind of stupid meme is that would you be asking for an anal rape if you had gone out in boxers alone?
Juan Wright
im not the guy btw, i just had to correct ya :p
Isaiah Sullivan
It's desperate virgins that can't admit to themselves that they're asexual.
>Weds - Cardio Day (1 hour, changes every week), includes some legs/core
>Thurs - See: Monday
>Fri - See: Tuesday
Might not look like much but I go hard and fast. I should really do more leg stuff but the gym owner guys were hesitant to show me because of a bend in my back.
Brayden Thomas
5x5 Bench Press 5x5 OHP 1x5 Deadlift 5x5 Pendlay Rows 3x5 Leg Press 2x8 Curls 3x8 Weighted leg lifts
Three times a week
Andrew Scott
Upper body workouts still use your back. Go talk to your doctor about that bend to make sure its safe for you to lift at all.
Logan Clark
It's not a bad bend. If anything I just look barrel chested.
When one of the gym guys was my personal trainer however (I started out with a 12 week gym programme), he was reluctant for me to do squats/deadlifts/etc.
I haven't really done any since starting, minus some bodyweight/kettlebell squats sometimes.
Caleb Hall
Thanks. Do you think his intermediate 6w program is good?
Connor Watson
here what i do as intermediate lifter
>Upper Body day horizontal press 3x5 vertical press 4x8 row of some sort 4x8 chinup or pullup 3x5 weighted facepulls curls extensions
>lower body day Squat 3x5 RDL 3x10 Reverse hyperextentions 3x20 Weighted plank 3x30seconds
>Upper body 2 vertical press 3x5 horizontal press 4x8 some row thing 5x5 chinup or pullup amarap x3 unweighted facepulls curls extensions
>lower body day 2 Deadlift 2x6 Front Squat 3x10 Reverse hyperextentions 3x20 Weighted plank 3x30seconds
i do some GPP on weekends like pushups, sled pulls, running, etc.
Mason Brooks
probably take out leg press and leg lifts for squats instead, and if u cant do them from knee issue or something do box squats instead (wont hurt ur knees this way + better posterior chain development)
Elijah Young
>warmup >curls >bench >abs >cardio
Repeat every other day.
John Gray
Weary about doing squats because I don't want to hurt my back. I know I won't if I habe good form, but I'm lifting mainly for general health and appearance - not stength or competition. Are leg presses a good enough replacement?
Leg lifts are more for abdominal accessory work than legs.
Been using this routine for three months and have seen decent noob gains.
Jose Long
rate mine modified PHUL
Connor Foster
yeah, just don't be afraid to add biceps/triceps/delt/abs/calve isolation stuff if you wanna look good too.
Gabriel Ross
you fell for the full body meme
my routine: bench ohp row pull up
i super set then drop set each exercise
i have a leg day i do once a week which consists of squat dead lift leg curl and leg extension
why are you fuckers making everything so hard?
Nolan Morales
I just started madcow as it was hard for me to make easy progress with SL (got stuck with 70kg bench press, not even consistent 5 reps)
So, will adding accessories like:
Monday: DB incline 3x10reps Biceps 2x3x10reps (preacher barbell, then 1 arm) Shrugs 3x12reps Forearm 2x2x10reps (undergrip then overgrip) Widegrip pull up 1xAMRAP
Friday: DB incline 3x10reps Biceps 2x3x10reps (preacher barbell, then 1 arm) Shrugs 3x12reps Forearm 2x2x10reps (undergrip then overgrip) Chin up 1xAMRAP
Basically monday and friday are the same, cause I feel like making accesories AxBxAxx would interrupt progress (even more?), what I mean is it would make me do DB incline press on wednesday then hit chest hard on friday, only difference are chin ups on this day.
Nathan Diaz
i mean nah nothing is as good as a squat but if u start light there is literally 0 risk of hurting urself if ur under minimal load, only when it gets really heavy will u prossibly snap urself if u have bad form but by the time u actually get strong at the squat u would have good form anyway
Ian Davis
too much pressing not enough pulling
Bentley Johnson
looks really good. you're gonna make alot of progress
Gabriel Lopez
no abs?
Julian Moore
Mon Front squat, Calf raise, Barbell hip thrust Tue OHP, BNP, Triceps ext Wed Pullup, Pullover, Curl Thu SGDL, Bulgarian split squat, Decline weighted crunch Fri Bench, DB bench, Tricep ext Sat DB row, face pull, Curl Sun Rest
rate don't hate
Jeremiah Sullivan
Goal(s): Lose weight and add a bit of muscle. What do you guys think? (Will probably end up replacing goblet squats with back squats and add deadlifts. But for now my back has to heal a bit.)
A Goblet Squat DB Press One Arm DB Row DB Skull Crusher Lateral Side Raise Planks 60 seconds (Scooby rotisserie workout) Cardio 30minutes
B Reverse Lunge Seated DB Shoulder Press Pull Ups (add 1 rep when successful) DB Curl Lying Rear Delt Raise Hanging Leg Raise (add 1 rep when successful) Cardio 30minutes
AxBxA BxAxB
(Progression: start at 3x8, if successful add rap till 12 reps. Then go up in weight.)
Kayden Morales
PPLPPLx or sometimes PPLxPPLx if busy/too exhausted
I throw in abs randomly, usually cable crunch 3x10
R8 me pls lads
Evan Anderson
The only way you can fuck up your back from squats is if you are a complete fucking moron and dont have any instinct of survival. I've had two herniated discs and can squat just fine.
John Mitchell
why no barbell press look good tho for roidsplit
Angel Turner
Nah, abs are made in the kitchen, I believe it. And seriously, I rarely put abs in any of my previous routines and they've been doing good so far. But I do some abs exerices once in a while when I feel like doing them.
Well I'll just try and choose after a few weeks of training. Thanks user.
Gabriel Jenkins
Workout MWF and run TTh It's set for 3 sets 12 reps because it is a home routine and I don't have heavy enough dumbbells to justify less reps Any advice or critiques?
Julian Bell
Three out of seven. Would not participate in such a training regime.
Parker Gutierrez
Lower/Upper/Olympic split
L1: Deadlifts, front squats U1: Push press, incline bench Oly: Cleans, front squats
L2: Back squat, RDLs U2: Bench, CG bench Oly: C&J, front squat
After the main two lifts I do whatever assistance I feel like doing.
Fucked my shoulder about a year ago, DB are better for healing
Bentley Davis
I'm retarded. When you say pullups 5x5-10, what is the 10?
Gavin King
...
Austin Perez
wat? did you quote the wrong post?
Ethan Myers
reps
Easton Nguyen
i was thinking about it for a while and i came to conclusion
its shit
Henry Murphy
Lmao you trying to say she isn't baiting by wearing see through clothes. You fucking degenerate trash i would fuck you up.
Thomas Gonzalez
Is that spain?
Caleb Brooks
She wants men to look at her, not touch her.
Evan Garcia
I thought the 5x5 was the sets and reps.
Cooper Wright
It could very well be, though the sign seems to be in french so I would say france.
Jordan Martin
Really? I tried to decipher it but all I get is "iot a dis"
Thomas Adams
you couldn't do shit to me, you fat sperglord she could be butt naked and that still wouldn't mean you could touch her
Thomas Walker
>I've had two herniated discs and can squat just fine Not same guy but what if I don't want herniated discs. I'm not a powerlifter why not just split squats, trap bar dl, lunges, step ups, goblet squats, front squats.
Dylan Reed
It's alright, pretty fuckin basic tho you're definitely gonna start getting imbalances if you don't add more accessory work. Also your 'volume' day is still pretty low volume there familia, 80 reps is low as fuck for volume work.
Isaiah Sanchez
5 set between 5 and 10 reps.
Carson Jackson
I hate to say thus but get the fuck back to where you came from, /pol/ or /r9k/ you sad excuse for a man. >hurr reddit I actually browse pol but it's not because I enjoy you redditpill losers
Ryan Parker
That body is beyond perfect, the perfect mix between feminity, a full figure and athleticism