hi Veeky Forums i am sick of spening 2 and a half hours in the gym on my 3 day full body routine. i am not actually an intermediate lifter but i would like to switch to something that splits the body up a little so i can make sure i do everything, but i can do it in like 45 minutes.
what would a good split be ?
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How many days can you train and what are you trying to accomplish?
age, stats, pic
26
stats
bench 75
ohp 50
deadlift 125
powerclean 60
squat, cant really talk about it. constant injuries and practicing form
i think i can go everyday if i really went for it. the gym opens at 7:00 in the morning and its 5 minutes by bicycle away.
also how often can i train dragonflags?
is that something you could just do everyday ?
how the fuck are you spending that much time on a full body routine?
Post current routine; not even the volume days of something like TM take that long.
SS+GOMAD
That is in kg I assume?
i wish it were
Oh sorry man. Well at those levels you shouldn't need too much rest anyways, a minute or 2 after each set should be sufficient. I usually do my stretches in between those. Try Stronglifts or SS, you should be done in 1 hour tops, if you don't have to wait for other people.
Report back when you reach a 2 plate deadlift, shouldn't be too hard. For your squats: bring a buddy to check each others form, and record yourself. Stretching your hips really goes a long way.
kek
yes in kg
not op but 125g deadlift is 2.5+ plates
kg *
I am currently using this that meet your needs BUT
1: my lifts are WAY more advanced than yours. I use this because time constraints and also recovery is an issue at the loads I'm using. I think you need more work to improve and this should be sub optimal.
2: you should really be squatting 2 or 3 /week if your form is shit.
Anyway here it is
>Up: bench & row - (triceps if time)
>Lo: squat - (low back & abs if time)
x
>Up: ohp & pullups - (triceps or other acc if time)
>Lo: hang clean or power snatch & DL
x
x
Pretty easy question to answer. This is exactly what PPL and ABC routines are built to do. 45 mins is a little short, a standard ppl/abc session is usually about an hour.
how about try
warm up/warm up sets: 5-10 min
set of 5 reps: 1min
rest in between sets: 3 min (don't really need that much for squats)
rest in between exercises 5 min
stretch after: 10 min
kek
>balconybro routine
>4 sets of biceps twice a week
>4 sets of triceps twice a week
wew lad
Switching to 8-hour-arm routine this fall. Will keep you posted.
i do 3x5 heavy compound lifts and usually a couple of accessories
starting a cut soon, would switching to a volume based routine burn more calories?
No, not really. A higher volume/hypertrohpy routine burns a whopping 150-200 calories per hour per a recent Harvard Research study.
Cardio is the only real answer to burning an impactful amount of calories in the gym, be it HIIT or LISS.
so i should keep doing 3x5 or 5x5 to preserve str gains?
If strength is your highest priority then Yes. If hypertrophy is your goal then switch to ppl or abc.
If you're spending 2.5 hours in the gym you are wasting your time. Go harder and knock out your workout in 45 minutes. Working towards exhaustion is old hat. Unless you are in an endurance athlete, but if that was the case you would ditch the weights.
There is no fucking way a half hour of "moderate" activity on a stationary bike burns three hundred calories if you're 185. I was 260 and doing an hour of spin just as hard as the instructor was so that means I was burning a thousand calories?
impossibru.
How the fuck are you taking 2 and a half hours doing that? I'm doing SL and I'm done in half an hour including accessories. 45 minutes if someone's being a faggot in the squat rack.
>I'm doing SL
every time
An upper/lower 4 day split should be fine. Just make sure you keep progressing in you squat, deadlifts, bench, ohp etc..
whats wrong with SL
>i would like to switch to something that splits the body up
Try quartering
Their exercise bike (low intensity) number is pretty spot on for the readout on my bike. I usually hit 140 calories readout for 20 mins of slightly higher than LISS. Did you just look at the low intensity option? If it was a cycling class those almost always have higher intensity portions sprinkled in, not just going the exact same rate for the entire duration of the class.
Why do you do biceps on a separate day from back with no rest in between? Seems like poor programming, considering biceps are involved in all back lifts.
>stiff legged deadlift
>leg day
b8?
Try PPLxFBxx
Bicep recruitment on all of the listed back isolation movements is low enough for them not to be strained to the point of not being ready for their own iso work in 24 hours. Same with shoulders being touched on chest day, etc. If you are doing non-compound ISOLATION work with proper form you shouldn't be needing the standard 72 hours recovery for secondary muscle groups.
What's the source on this pic
The spin class I used to take was pretty high intensity the entire time. I walked out of that place soaked from head to toe. I just find it hard to believe you are burning that many calories. I mean if you are eating at 2000 calories (I was) and doing an hour of spin you are burning a third or more of your total intake? Seems like I would've lost weight a lot faster at those numbers.
literally nothing
just ignore him