Yo faggots, im trying to get into a new routine since i wont have as much time for gym cuz of stuff.
Anyway ripped a page straight out of Elliot's book cuz im gonna be doing less but dont wanna gain less. Came up with this
Day 1:
Front Squats/ Squats Pull ups Shoulder Press Bicep Curls
Day 2:
Deadlift Dips Bench Press Pushups
Yeah i know it doesnt say reps of weight but this is like a rough draft, was wondering if you guys can add something like 2 or 3 more exercises that i should be doing or move around the ones i plan on doing.
Eli Nelson
If you want a new routine, you should try Explosive Strength.
Christian Smith
oh i dont have a trampoline tho haha
Ryder Johnson
Rows are always useful.
Gabriel Collins
seated or barbell rows?
Robert Watson
Barbell, increased spinal loading I think is always useful for athletics.
Also, why no back squats? And why not just do an u/l split?
Mason Cook
i do have back squats which im gonna be alternating with front squats weekly
Also sure hit me up with some u/l split imma try that, Elliot just made it sound simple, fast and worth
Eli Reed
How strong are you? Do you do a sport (including WL/PL)?
Ayden Brown
eh im not THAT strong desu can deadlift 165lbs and can squat 132lbs
also do you mean spot? cuz yea i usually have a gymbuddy around me
Matthew Jackson
No, I meant a sport.
Also, do fucking SS (PROPERLY, READ THE BOOK) you scrub, you're piss weak and shouldn't even be thinking about doing anything else until you've got your numbers up to a reasonable point.
Julian Rodriguez
i got into lifting like i dunno 4 months ago, was doing as a hobby but now i wanna stay consistent.
Just treat me like a newbie kid and tell me what i should be doing
Jaxson Cook
How are you gonna be running this? Like, how many days a week? And on consecutive days? Anyway, I'd add a horizontal row and either facepulls or lateral raises to day 1, and some direct tricep work and calves to day 2.
Oliver Sanchez
not the same guy, but he told you - SS! I'd try stronglifts 5x5 instead tho
Christopher Butler
imma do it like
>day 1 >day 2 >rest
repeat with sundays being rest as well may squeeze in a bit of cardio during rest days if i can manage.
Tyler James
Most people want to look better more than they want to be stronger, and there are better options than SS that will still get your strength up while giving you a more balanced physique. If I could do it again (and I did run SS), I would go for ICF, PHAT, or a generic P/P/L with linear progression instead. Doing the bare minimum amount of work necessary to drive strength progress is fucking stupid when you could be making aesthetic gains at the same time by putting in more volume.
Ryder Adams
Read the book Starting Strength by Mark Rippetoe. Take the form advice with a grain of salt (especially the squat, Candito's form video is ok).
The point of this, is to up your work capacity. Your body is not ready to train how more advanced athletes do (for example, I train 5 days a week, do a squat, bench or deadlift variation EVERY TIME), Starting Strength is perfect for this purpose, it is challenging because the weight is always increasing, and you are therefore always working near max, while having few exercises and little overall volume. You should be doing this at least until you can squat and deadlift 315 pounds, at which point you'll have decent enough work capacity to move onto something else.
Ian Campbell
You do SS because you have shit work capacity and can't get volume (ACTUAL WEEKLY VOLUME, not meme bodybuilding "volume") in as a beginner. Get the fuck out, you know nothing about training.
Jayden Jenkins
SS is a good beginner program – it's hard to fuck up, it teaches you the basics, and you will get stronger. I'm just saying that, from an aesthetics standpoint, there are better programs that will get you stronger a little slower while making you look better a lot quicker.
If you want to look good, doing 9 sets of chest every 2 weeks (and no horizontal pulling in the base program) is not going to cut it. A beginner is not going to overtrain, so getting them in the gym more than 3 days a week will give them better results. I'm just saying, as someone who started his lifting career with a 6 month bout of SS, if I could do it again I would do it differently.
Michael Smith
you do SS because you're told to do it and you're too stupid to know how to do anything else.
daily reminder: you're the type of person who just does shit they read on an anonymous imageboard without any research themselves.
i bet your talking points re: ss are just shit you read on Veeky Forums you're going to parrot.
Blake Young
do you mean "not as much time in the gym" as in less minutes per session, or less sessions per week?
Austin Parker
Power clean is a horizontal pull, I believe you can also use the power snatch if you are so inclined. That coupled with chins should give you a nice V-taper. Same with bench press, if you perform a bench press CORRECTLY (most don't) then heavy bench presses are one of the best mass builders for chest.
And again, the point is to make you strong enough to train properly, which you just won't have the capacity to do. >example >my monday >3x15 abs >2x15 back extension >3x8 Incline bench @ 60% >3x5 squats @ 80% supersetted with 3x8 squats @ 60% >2x8 Standing barbell press @ 50% of bench >3x6 Good mornings >5x10 hamstring curls >3x8 SLDL on 5cm block @ 40% >front squats 2x6 @ 50%
James Rodriguez
im just gonna have less time to workout like i used to spend 45-60 minutes in the gym but now im gonna have like 25 and 40 at a stretch
imma shorten the rest time as well cuz gotta go fast
