Routine Critique thread

Firespawn
Firespawn

Can someone rate and critique my routine. I made it based off of phul and Mike Israetel's work on hypertrophy. I just wanna make sure I'm not wasting time with this routine. its 6 days in a row with the last day being the rest day.

Chest Shoulders Tri's
A
DB fly 3x8
Bench 3x8
Cable fly 3x8
OHP 4x8
Skullcrushers 3x8
Tricep pulldown 3x8
BB curls 4x10
Shrugs 4x10
Cable row 4x10

Back bi's Delts traps
Deadlifts 5x6
Shrugs 4x10
Lat pulldown 4x10
Underhand pulldown 4x10
BB curls 3x10
Face pulls 3x10
lateral raise 3x10

Legs
Squat 4x8
leg press 3x8
stiff leg deadlift 3x8
Seated leg curl 4x8
Calves 3x8
Leg press calves 4x8

B

Chest Shoulders Tri's
Cable fly 3x8
Incline DB press 3x8
Incline fly 3x8
OHP DB 4x8
Skullcrushers 3x8
Tricep extention 3x10
Hammer curls 4x10
Shrugs 4x10
Dumbell rear lat raise 3x10


Back bi's Delts traps
Shrugs 4x10
Cable row 4x10
DB row 4x10
Hammer curls 4x10
Deadlifts 5x6
Face pulls 3x10
lateral raise 3x10

Legs
leg press 4x8
Squat 3x8
stiff leg deadlift 4x8
Seated leg curl 3x8
Calves 4x8
Leg press calves 3x8

All urls found in this thread:
https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
https://www.instagram.com/mars.2001/
StonedTime
StonedTime

@Firespawn
female critique: Hot.

StrangeWizard
StrangeWizard

@Firespawn
Retarded.

I can't see why you would think this is anything but a waste of time.

Fuzzy_Logic
Fuzzy_Logic

@Firespawn

Awful

girlDog
girlDog

@Fuzzy_Logic
@StrangeWizard
@Harmless_Venom

I'm not quite sure what to change or what to make better. I've always followed other routines like phul and before that I think it was alpha destiny or some full body routine when i was a beginner. I just want to follow a decent hypertrophy routine.

my lifts are
squat 355 x3
dl 355 x5
bench 205 x 5
ohp 135 x5
I've been lifting for a year now.

lostmypassword
lostmypassword

@girlDog
nice stats. keep up the good work

kizzmybutt
kizzmybutt

@StonedTime

I wish there was more of her

hairygrape
hairygrape

@Firespawn
I made it based off PHUL
No you didn't. You made a generic PPL routine with exercises in a weird order.

TurtleCat
TurtleCat

@hairygrape

I said off phul and Dr Mike Israetel. Whats wrong with the order? I figured doing isolation before compound was a good way to build muscle.

JunkTop
JunkTop

Even tho its from leddit or whatever the meme is I mostly improvised off of this page. If I'm retarded then my bad

https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/

iluvmen
iluvmen

Squats or press
Powercleans
Bench press
Rows
80% of max x 6 reps x 3-6 sets
3 times a week

Sharpcharm
Sharpcharm

Candito LP 4 times per week. The strength/hypertrophy one.

Only thing is i cant handle doing legs twice in those few days. So on the day im supposed to do hypertrophy lower, i make up for what i wasnt able to do in the week. I hit lats, tris, traps, shoulders, and deadlifts.

Anyone else run this routine?

BlogWobbles
BlogWobbles

@iluvmen

Sounds like a good routine if you're going towards strength. Good luck!

Need_TLC
Need_TLC

@Sharpcharm

You can always switch it up and do

Heavy Upper Day

Heavy Lower Day

Hypertrophy Upper

Hypertrophy Lower

You canh probably do it in this order and get the same results and then have more time for recovery. From what I understand its not the order that's too important, but rather putting in the time and effort.

Good luck friend!

Inmate
Inmate

@BlogWobbles
It's to complement rowing training, so I'm happy it works. Feels really simple compared to everyone else's workouts

Snarelure
Snarelure

W H O

SniperWish
SniperWish

@Need_TLC
Yeah thats usually how its supposed to go. Just i havent been doing legs for a bit and so im still sore for a few days. Thanks though

eGremlin
eGremlin

A.
Bench press
barbell curls
tricep ext (or skull crushers if bench available)
chest flies
dips
power cleans

B.
OHP
deadlift
lat pulls
seated rows
chin ups

C.
high bar squats
calf raises
hammie curls
glutes
leg raises

ABCABCx

What to add/subtract lads?

GoogleCat
GoogleCat

@SniperWish

Oh I thought the routine was this:

Monday Heavy Lower Day
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Optional Exercise 3 sets x 812 reps
Optional Exercise 3 sets x 812 reps
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
Primary Upper Back Exercise 3 sets x 6 reps
Shoulder Exercise 1 set x 6
Upper Back Exercise #2 1 set x 6
Optional Exercise 3 sets x 812 reps
Optional Exercise 3 sets x 812 reps
Thursday Hypertrophy Lower
Either Back Squat Or Front Squat 5 sets x 8 reps
Deadlift Variation 3 sets x 8 reps
Hamstring Curl 3 sets x 12 reps
Calf Raise 5 sets x 15 reps
Optional Exercise 4 sets x 812 reps
Optional Exercise 4 sets x 812 reps
Friday Hypertrophy Upper
Chest Press (flat or decline) 4 sets x 8 reps
Incline Chest Press 4 sets x 8 reps
Upper Back Exercise #1 4 sets x 8 reps
Upper Back Exercise #2 4 sets x 8 reps
Shoulder Exercise 3 sets x 10 reps
Bicep Exercise 3 sets x 10 reps
Optional Exercise 4 sets x 812 reps
Optional Exercise 4 sets x 812 reps

Maybe try taking another rest day or try taking more time in between sets.

I don't have much experience with this routine but I'm sure more rest is always good.

Stupidasole
Stupidasole

@Snarelure

Ikr I saved it from a high test thread. Legit her and this girl are my goal for a future gf.

hairygrape
hairygrape

@kizzmybutt
@Snarelure
I have both more pics and her instagram but im not giving them cause your routine is so horrible.
Also that blond is complete garbage and 90% of her body is fake

Emberfire
Emberfire

@hairygrape
im not the OP, don't punish me for his crimes against his own body

BunnyJinx
BunnyJinx

@Emberfire
You should learn to image search properly.
You searched the wrong way and thats why the photo size is small and it gave no results.

Spazyfool
Spazyfool

@hairygrape
I keep seeing that, but I don’t understand why its horrible. Its like a ppl. Idk maybe the exercises are weird.

Lord_Tryzalot
Lord_Tryzalot

@Spazyfool
Meme movements
Flys before benching
Too many movements
Bizarre rep ranges
PPL for natties is a waste of time

Flameblow
Flameblow

@Lord_Tryzalot
Ahhh okay. I always thought it was better to pre exhaust muscles before to be able to break down and then build the muscle better. And I kept most of it to 8, I wanted to make it simple in that sense. Recommendations on the rep scheme?

Also Is PPL really that big of a meme for natties?

I don't understand the too many movements criticism. What does that mean?

FastChef
FastChef

@Firespawn
Wisconsin method

SomethingNew
SomethingNew

@Flameblow
I always thought it was better to pre exhaust muscles before to be able to break down and then build the muscle better.
this makes no sense
Recommendations on the rep scheme?
I recommend you stop goofing around and just follow a 3day strength routine like every natty should.
I don't understand the too many movements criticism. What does that mean?
If you CAN do 5 chest/tri movements in a row you arent fucking going heavy enough on the first 2-3. Its that simple.

Supergrass
Supergrass

@SomethingNew

Okay yeah after looking around more I see that the pre exhaust thing is wrong. Maybe I misunderstood the things i've seen or heard.

Wouldn't a 3day strength routine be good for strength, but not as good for aesthetics purpose?

okay but I thought going 70 to 80% was the best way for hypertrophy. I kept seeing that from the Dr. Mike Israetel posts.

King_Martha
King_Martha

@Firespawn
Is this girl's real name Claire?

happy_sad
happy_sad

@Supergrass
Dr. Mike Israetel
Is on enough steroids to kill a horse. Are you?
but not as good for aesthetics purpose?
okay but I thought going 70 to 80% was the best way for hypertrophy
You know what the real redpill of fitness is? That that shit is a meme. You either look good or you dont and thats the hard truth. As long as you dont get fat your muscle will shine through. You may as well get strong while finding out if you have good muscle insertions or not.

Emberburn
Emberburn

@happy_sad

Okay after looking around the strength theory website and seeing this graph, doesn't it still make sense to lift 8-12 in most cases since that will yield the best pure size.

RavySnake
RavySnake

@Emberburn
Like I said, just follow a damn strength routine dude. You dont need to think when its laid out for you already. Just tell me your damn maxes already and ill tell you what routine to follow.

Stark_Naked
Stark_Naked

@RavySnake

Sorry here
1 yr of lifting 215 bw

ohp 135 x5
bench 205 x 5
squat 355 x 3
dl 355 x 5

Boy_vs_Girl
Boy_vs_Girl

@Stark_Naked
For Squats and DL, Canditos 6 week strength program.
For Upper body Nuckols Bench 3xint medium.

kizzmybutt
kizzmybutt

@Firespawn
Girl is mars.2001 on instagram

Supergrass
Supergrass

@kizzmybutt
to find one that looks like this and isn't a cringey retard, that is the true struggle

CouchChiller
CouchChiller

@RavySnake

not op but…

6'3" - 190lb

doing gray skull… my main compounds:

Bench 215 3x5+
Squat 240 3x5+
DL 325 5+

still feel i look dyel :(

Lord_Tryzalot
Lord_Tryzalot

@Snarelure
@hairygrape
https://www.instagram.com/mars.2001/
This is her insta. Good chance she's 16 or 17 though

BlogWobbles
BlogWobbles

@Lord_Tryzalot
this is illegal for amerimutts

VisualMaster
VisualMaster

A:
Squat 3x5
Bench: right now doing some tnation best routine
Pendlay Row 3x5
Dumbbell Bench 3x8
Curls 3x10
1mile sprint
Neck work

B:
Deadlift 1x5
OHP 3x5
Dumbbell OHP 3x8
Nether Rows 3x8
Rack Pull 3x8
Reverse Hyperextensions 3x8
1mile sprint

Nojokur
Nojokur

@VisualMaster
Oh yeah lifts are
Squat 315 for reps
Bench 215x1
Deadlift 335x1 haven't tested in a while and was injured
OHP 135x1

haveahappyday
haveahappyday

@VisualMaster
@Nojokur
Also 6ft 205 lifting for a year

SniperWish
SniperWish

A

Pullups 3x5
Bench 5x5
Curls 2x10
Forearm work 5x60sec

B

Pullups 3x5
Dips 3x5
Rows 5x5
Triceps Push Downs 2x10
Forearm work 5x60sec

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