I'm looking for a critique of my routine for building arms & chest aesthetics. It's original (not taken from a website) and I'm fairly inexperienced with how to design routines.
That's the routine in order. I'm trying to see how often I should do it (I currently do it on Fridays), whether I should replace/switch/lengthen/shorten the routine, reps and sets for each exercise, etc. I'm basically attempting to minimize/maximize the routine and make it more efficient. Thanks in advance.
That was a mistake, it's 3 sets for one minute. Yeah, it isn't great
Joshua Evans
Dood. Just do Starting Strength. In 6-9 months add exercises to make up deficits if any.
Nathaniel Cook
Not bait, I just try too hard.
Ian Hall
Not OP but would it make sense to do a push/rest/pull/rest etc. ? I always find it hard to get motivated after 2 rest days in a row, or will I risk injury by doing that?
David Brown
You can rearrange the push/pull exercises for the Upper and Lower days. Alternatively you can do the Push/Pull routine 3 days a week with alternating weeks like Push/Rest/Pull/Rest/Push/Rest/Rest Pull/Rest/Push/Rest/Pull/Rest/Rest
Another concepts to research are linear progression and progressive overload. Maintain proper form, research the exercises. Do not flat barbell bench press if you want aesthetics, they are not optimal for that.
B Deadlift 3x5 Rows 3x6 Weighted Pullups 3xF Bicep curls 3x~12 (supersetted with oblique bends and shrugs with the same dumbbells) Abs (usually slideboard body saws 3xF) Rear delt flys SS Lateral raises 3x~12
William Anderson
Are you a beginner without any prior sport experience? Suboptimal, you need the recovery or you will snap your shit up if you try to actually lift or you can just stick to baby weights and never progress.
Jacob Howard
> ABxAxBx Makes no sense. Either do ABxABxx or just AxBxAxx BxAxBxx > Dips 3xF (at 15 reps adding weight) I do not see the point Bench and Ohp give enough stress to your muscles imo, but if you feel like it you can go for it. > Lateral raises 3x~12 I would do these on your Push day
Ryan James
I typically go to gym three days a week (Monday = core/legs, Wednesday = back/neck/shoulders, Friday = chest/arms), but I can go probably five days or so. Also, is Greyskull good for aesthetics? Perhaps that's dumb to ask, but I'm doing this for aesthetics (and to strengthen my upper body)
Juan Gonzalez
M Dumbbell Overhead Press 3x6 Rows 3x6 Squats 3x5 Snatch grip behind the neck press 5x3 Rear delt flyes 3x10 Reverse Hyperextensions 3x10
F Dumbbell Overhead Press 5x3 Rows 3x6 Squats 3x5 Rear delt flyes 3x10 Lateral raise 3x10 Reverse Hyperextensions 3x10
I want a thick back and juicy shoulders, literally all I care about. The rest is just there to balance out my physiqure
Parker James
I've heard SS is a meme though? I've seen some before/after pics of guys on SS and they seem pretty bottom-heavy, and I mainly need to work on my upper body strength and aesthetics
Ethan Russell
Calisthenics strength routine (Not enough money for a gym)
PULL 2x4s Front Lever Training 3xN One Arm Chinup Training (Rope climb or some shit like that) 3x6 (+15kg) Pull-ups 3x8 Chin Ups 3x8 Ring Body Rows 3x8 Ring Curls
PUSH 2x4s Back Lever Training 3x6 (+15kg) Dips 3x6 Handstand Pushups (Wall) 3x8 Ring Flies 3x8 Straight Bar Dips 3x8 Sphynx Pushup
I practice Box so cardio, legs and abs are made on the same day as my training (Not directly)
Pull-Push-Box-Pull-Push-Box-Rest / PPBPPBx
Should I move something or is it ok?
Kayden Nguyen
guys why cant I build inner chest? Even when I was doing near two plate 3x5 I didnt have inner chest. Its one of my biggest aesthetic qualms.
ty for any tips!
Oliver Sanchez
Day 1 chest/back Bench 3x10-7-5 Lat pull down 3x10 Cable flies 3x10 Pull ups 3x failure Barbell flies 3x10
Day 2 legs/shoulders Back squat 3x10 Arnold press 3x10 Extensions 3x10 OHP 3x5 Leg curls 3x10 Dumbell raises 3x10
Day 3 bis/tris Dumbbell Curls 3x10 Skull crushers 3x10 Ez bar curls 3x10 Tricep extensions 3x 10 Hammer curls 3x10
Abs every day
Still pretty new to lifting so don't know how efficient this is but I'm getting stronger and more defined so that's good.
Christian Watson
Ive got a weak upper body, relatively stronger legs and back. Just started training after a while off.
Austin Anderson
You could do PBPPPBx, increase the sets or add more Box
Christian Harris
No muscle there.
Caleb Torres
You're literally retarded.
You can't magically unfuck yourself if you start "bottom heavy."
Strength is a function of muscle cross-sectional area. At least the part you can control.
Training for "aesthetics" is a meme. Volume + weight on the bar + food in your belly is primary. If you want to look like a sick cunt, pick a goal date, go back a month, then cut hard. Lift like you're not a retard the rest of the time.
Kevin Anderson
Op here, I have similar issues. I'm around 175 lbs and my max for squat is 260 lbs, 235 for deadlift, but 175 for bench press. And my arms look like noodles. So I'm focusing on my chest and arms for now, while still doing back and shoulders and neck for aesthetics.
Jackson Cook
Okay, so is all of this supposed to tell me that SS isn't a meme? I understand some of this to a degree, so I'm asking how to make my lifting routine not-retarded
Blake Stewart
To clarify, I understand that "aesthetics" is low body fat + muscle mass and that muscular growth (hypertrophy) is volume + weight + nutrition + sleep. I'm currently on a cut. I'm posting because I know my routine is retarded and am trying to unfuck it
Adam Gonzalez
only meme on this thread is the shitshow you posted in the OP.
The single best way to unfuck your training when you're still a newbie.
Evan Perry
I understand that it's a shitshow
David Campbell
Trainer has me on a Monday curls and tricep pushdowns Tuesday legs Wednesday benchpress and lateral pulldowns Thursday legs Friday rest Saturday only cardio and sunday rest but I was wondering if there was any reason not to do Monday all 4 upper body workouts tuesday legs Wednesday rest thursday repeat basically.
The 2 workouts a day seem silly even if I get them in good and while I know Im a beginner Im worried they set the bar so low out of fear id get intimidated and quit.
Kayden Green
Also fitting cardio in here somewhere is a given for me. I really enjoy running so I guess its just figuring out when Im not too sore to run
Andrew Powell
there is no reason for 3 rest days desu,
Connor Carter
Is that the worst thing about it? I could make one of those rest days a pure cardio day
Nathan Ross
Also I was thinking of doing it with no regard for day of the week so 2 on 1 off 2 on 1 off etc
Ian Morris
Five exercised a day.
NEVER more
Also, don't underestimate the psychological factor. A bro who walks in and has a shopping list of sets will never be able to do a full on merciless blitzkrieg routine on his muscles the way somebody with three exercises does.
Matthew James
Day A Leg Press 5x5 Hamstring Curl 4x8 OHP 5x5 Cable Crossover 4x8 Weighted Pullups 5x5 Seated Cable Rows 4x8 Plank 4x60s
Day B RDL 5x5 Quad Extension 4x8 Incline Barbell Bench Press 5x5 Dips 4x8 High Pull 5x3 Chinups 4x8 Cable Crunch 4x15
Is this too much volume for AxBxAxx/BxAxBxx? Lifting several years, trying to maintain physique and iron out weaknesses. Can't squat or DL due to adductor tear.
Robert Carter
Trainer, aahahaha. If you are not oly lifting there is never a reason to have a coach
Jaxon Hughes
Literally just one of the trainers at the gym who is answering my questions free of charge. They put together a schedule as described and here we are
Levi Garcia
absolute dog shit garbage.
if serious about fitness: pick an established novice routine that focuses on full body development, do it for 2-3 months then graduate to something more specialized
if serious about being a vain curl chimp/bench bitch fraud: fuck off
Jacob Morales
>several years lifting >mostly machines and a deadlift assistance for legs
role playing chump with shitty twig legs spotted
Colton Adams
Can you read? I have an adductor tear that surgery has only a 50% chance of improving. Not worth the money for that. I used to squat and deadlift but can't do it without debilitating pain (any lateral stabilization fucks me).
Blake Lewis
What I think I'm gonna start doing next week
Monday: Deadlift/front core exercise OHP/pull ups High pull Dips
Tuesday: Pendlay rows Lunges Back extensions Front core exercise
Wednesday: Squat High Pull Landmine press/landmine row/ mason twist Arnold press
Thursday: Front squat Cable row Back extensions Core
Friday: Power clean Push press/ pull ups High Pull Dips/ leg raises
Elijah Butler
>muh "adductor tear" role play
BTFO idiot, enjoy your twig legs and shit strength.
Kayden Clark
>5 days a week
don't even need to bother with the rest because that right there lets me know it's 100% garbage.
Chase Myers
SS is a meme if you actually know your body and how to program. If you're a retarded beginner you're always 100% of the time better of following a general program that someone else with knowledge made. SS is a meme, but it's better than whatever your dumbass can think of.
Gabriel James
The back and legs are the only thing I'm doing each of the 5 days because recover fairly quickly, and it's not like I'm hammering them everyday, I just like the frequency.
Julian Perry
Here's my mine: Push: Bench OHP Triceps pulldown Lateral raises
Pull: Bent over rows Seated cable rows Pull ups Face pulls Preacher curls
Legs: Squats Abs
Jonathan Nelson
lel terrible take a lap
Caleb Thompson
Shit list of exercises and you didn't even tell us anything about the volume, intensity, or frequency you fucking fag. All you dumbass newfags think you can just shit out a routine.
Jace Ortiz
Lmao post urs then faggot
Jordan Reed
This is a limiting way of thinking about the farmer walk. Measure the distance you walk and the weight that you use. You'll be first to make walking gains, which will hit your calves, and also stress your legs back and core a lot more.
Nicholas Butler
Hi, can you please educate me on something, im a beginner. I've read on places that doing low reps is a strength builder and if my maths is right you're doing up to 60 total reps for most of these but in 12 sets. Can you tell me how this compares with the other way 'hypertrophy' which i've heard typically follows a '10x10' regimen. Could you do a 10x10 if you wanted, and if so why would you do it (and why not) ? Thanks a lot much appreciated for education
Friday Deadlift 3x6 DB Flat Bench 3x8 Leg Press 3x15 Curls 3x12 Tricep Extensions 3x12
Connor Stewart
Don't do it. Beginners shouldn't make their own routine. Do a proven program written by an expert
Luke Moore
Im really new but I ran it by the trainer at the gym and he said go for it Incline and decline chest press 3x8. Trainer suggested building a little strength for a week or two with that befoee doing actual bench press Then lateral pulldown Barbell curl And tricep pushdown all 3x8 Then I just ran a mile after Then tomorrow was going to be squats lunges and leg presses followed by more serious or longer distance running.
Hunter Parker
And for order he suggested getting the compound lifts knocked out first
Carson Garcia
99% of personal trainers have no business programming for training because the joke certifications they have don't teach them how to program. Take what they say with a grain of salt
John Perez
Will do, but any opinions on that workout? I planned on doing that twice a week and doing the leg workout twice a week
Luke Harris
I don't know about getting any tips from me since I'm apparently a retard, but I simply did 4x12 for everything because everyone I've talked to has said that 3-4 sets of 8-12 reps for an exercise is good for an exercise. I haven't heard of a 10x10 regiment before, though perhaps it's because I'm fairly new and inexperienced (I've been going to the gym for 2 years, but have only recently started following routines, made the mistake of making my own without learning more/better).
Evan White
>muscular growth (hypertrophy) is volume + weight + nutrition + sleep it's about breaking down the muscle the most, going to failure with light weight is not a meme
Ryder Russell
I have the same thing, there is no solution sadly. That's just the way your muscle insertions are.
Brandon Rogers
My opinion is that you shouldn't do it
Benjamin Perez
That's called metabolic training, right? You're right about that, but I just go for moderate weight + moderate sets + moderate reps. But the end result either way is to break down muscle fibers and regenerate them, yes indeed
Jose Thomas
Anything specically bad about it?
Landon Allen
Give one reason why you shouldn’t do ABxAxBx that isn’t autistic
Nicholas White
It is a days worth of exercises that was thrown together randomly. It isn't even a "routine"
Dylan Jones
My plan was to do that then the mentioned leg day then a rest day and start over on repeat to build some strength.
Caleb Rodriguez
>Legs: >Squats nothing for hamstrings or calves?
>Shit list of exercises it's pretty good except only squats for legs, no idea about reps and sets so could be retarded still
>he said go for it I bet he didn't even think it through before saying it, you're missing hitting a few muscles my suggestion is to pick 2 exercises per muscle group, one vertical and one horizontal movement and then come back or take a good beginner routine
>That's called metabolic training, right? >The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn nope, just google hypertrophy training and that should link you to some articles
Jace Smith
dude. Face the fact that you are a novice who doesnt know what he's doing and that OKAY we all were there. I know this is a meme, but I reccomend you do Starting Strength Linear Progression if strength is your goal. Even if you want to be "aesthetic", you should still focus on strength first because as a novice you will make strength gains at a rate faster than any time in your lifting career. If you don't build a strength base early on, you may regret it.
Easton Roberts
Huh, alright, seems I'm even newer than I previously thought. Thanks for being a polite guy
Blake Butler
I dont mean to not "face the facts" but I didnt just make the workout up myself as aside from the trainer it seemed to follow a lot of what is said online about ppl. I just wanted to know what was wrong with the actual workout for learning purposes since I cant undo todays workout but I can do better next time. Thay said, thankz I'll read that and Also thanks, I had thought I was doing the whole picking 2 with lateral pulls paired with curls and chest presses with tricep extensions
Tuesday: Lat pull down 3x10 Barbell row 3x8 Close grip pull down 3x8 Seated cable row 3x12 Dumbbell curl 3x8 Hammer curl 3x8 Barbell curl 3x5 Reverse 3x10
Thursday Squats 3x5 Lunges 3x10 (Play sports so this is enough legs for me; squatting 120kg) OHP 3x5 Lateral raise 3x8 Front raise 3x10 Real delts 3x12 Shrugs 3x12
Saturday Incline barbell bench 3x12 Tricep pulldown 3x12 Dip machine 3x12 Rear delts 3x12 Bicep cable for both heads 3x12 1 mile run
Benjamin Myers
Your goal should be be able to do 6 movements for every muscle you want to grow. For example triceps. rope tricep pull down 3x12 (2 warm up sets) Seated Triceps Press 3*x8 (*do as many sets as posible, increase weight up to retard struggle, i f you cant make the 8 then stop) tricep cable push down wide grip 3x12 Superset skullrunchers and close grip benchpress 4x16, that means 16 skullrunchers and 16 benches. Dips, 3x12 IF you can make it.
Now, to handle that kind of volume you must be stronk as fuck, because the only way youll grow from that many volume is moving some respectable weight AND for getting stronk SS, sheiko, texas method or anything related is king. So i'd say jump on any stronk program, get used to be under the crushing preassure of the weight, in the "rest" days do some brosplit and after 6 months see what happens.
Noah Jenkins
>Your goal should be be able to do 6 movements for every muscle you want to grow. retarded
Brayden Powell
Have you tried something like that?
Cameron Barnes
if you push yourself super hard through 3x12, the following exercise will suffer, doing 6 different exercises for triceps is stupid unless you're roiding and your recovery is amazing
Austin Perez
You don't need to get hit in the balls to know it's going to hurt. Most of the anons itt are dumb beginners and should do a novice lifting program instead of trying to make up their own dumb lifting programs without any actual programming. Go pick a novice lp, do it until you stall 2 or 3 times then move on to an intermediate lp and milk that for all the gains you can. By now you should be advanced and know what does or does not help you. Alternatively you can blindly stumble about for years while reading and watching what you can to learn about programming and hopefully find out what unique style your body responds to.
Luke Parker
Im talking about years fgt, you are probably thinking about 6 months in. Thats why i said get on ss for 6 months, do brosplit as your accersory/rest day THEN try the 6 movement per body part. Because cucks like you suck each other dicks and talk about how awesome is ppl, but you homosexuals soy abusers doesnt get that you are basically doing 2~3 movements per bodypart.
Leo Price
>Im talking about years fgt, you are probably thinking about 6 months in. no I'm not and you're still retarded
Carson Rivera
You won't get a better full body routine than this one:
AxBxAxx BxAxBxx
Workout A:
Bench press Pendlay Row Squats Chin ups EZ curls
Workout B
Overhead Press Deadlifts Front Squats Chin Ups EZ curls
Throw in press ups and or dips whenever you want. Substitute in Romanian Deadlifts for the conventional deadlifts if you're worried about hamstrings. The curls have been thrown in everytime for the girls, biceps quick recovery anyway.
This hits everything. Most important thing is diet though.
Carter Mitchell
PPL is fucking dumb and so are you. Literally no one is going to need 6 exercises hitting the same muscle to achieve results. You just need the right amount of volume and intensity. An intermediate can easily just do one or two movements provided the lifter uses sufficient poundage and volume. An advanced lifter can easily do the same thing. The only thing that changes is the time frame required to make gains and the weight on the bar.
Adam Long
No such thing as an inner chest muscle group, the answer is to obtain more mass then lose the chub
