ITT: Routine advice general

Feel free to judge my routine. I was just thinking of trying this out and some professional lifters have told me it's a solid routine but I'm eager to hear what you autists say.

>Shoulders
OHP 5x5, Arnold Dumbell Press 4x8, Rear Shrugs 4x8, Lateral Raises 3x10, Front Raises 3x10, and Rear Delt on the Fly Machine 2x20

>Chest
Bench Press 5x5, Incline Press 4x8, Hammer Machine 4x8, Incline Flys 4x8, Dumbell Flys 3x10, Lying Overhead Dumbell 3x12

>Triceps
Close Grip Bench Press 5x5, Skull Crushers 4x8, Overhead Dumbell Press 3x10, One-Arm Cable Pushdown 3x10, Rope Pulldown 4x8

>Back
Bent-Over Pendlay Row 5x5, Stiff-Leg Deadlift 5x5, Dumbell rows 4x8, Close Grip Lat Pull Down 4x8, Wide Grip Pulldown 3x10

>Biceps/ Forearms
Reverse Barbell Curl 3x10, Standing Barbell Curl 5x5, Preacher Curl 4x8, Single Dumbell Wrist Curl 4x8, Layback Hammer Curl 3x10

>Legs
10 minute run. Squats ATG 5x5, Sumo Deadlifts 5x5, Standing Calf Press on Smith Machine 4x8, Leg Extension 4x8, Leg Curl 4x8, Seated Calf Press 3x10

I am doing 5/3/1 and this week is supposed to be deload week.

So i was thinking to only go to the gym 2 days a week instead of 4 during delaod.It seems kind of dumb to get there, just to do some light overhead pressing and nothing else.

So if i would go 2 times a week i could squat light and do some light overhead pressing at the same day. Makes sense right?

I have been lifting for few years, but nothing serious. Last few months I did SL 5x5, and made some nice progress.

Now I want to train serious and start bulking, should I stick with SL until i cant progress anymore or do something else?

My weakest point are my legs, I can bench more than I can squat, and i want to fix that.

Btw im 193 cm tall, around 89 kg

triceps and shoulders on different days? why??

Here's mine:

Why so many exercises? You're probably wasting your time a bit.

I've had my best results doing two compound movements each workout, an antagonist exercise for each and then an accessory for each. End of the workout I'll do some vanity shit like curls or lateral raises and perhaps some stuff to fix an imbalance if I feel I'm getting any.

6 chest exercises seems like a lot of variation. I'd recommend just adding volume to your main movements and increasing intensity.

wtf is a professional lifter?

T H I C C
H
I
C
C

Cutting right now, going for strength. want to eventually get into olympic weightlifting but think I should get at least 4/3/2/1 first

>Diddly day
romanians
1x5diddlys
3x5 powah cleans
3x25ft farmer's walks
leg curls
shrugs

>Press day
3x5 The Press
3x5 binch
incline bench
front and side delt raises
triceps

>Squat day
3x5 skwots
lunges
planks
calves

>Back day
lat pullovers
3x5 pendlays
pullups
t-bar rows
lat pulldowns
face pulls
biceps

Only have time to workout Mondays, Wednesdays, and Fridays. I was making decent gains but now I've completely plateaued. My arms, lats, and upper chest seem fine but my tits look like Ive never touched weights. Should I just go for high reps?
Community gym hence only 5 workouts cause theres bench or squat rack. Theres one smith machine but I feel like im barely doing anything so I avoid it. Pls halp.

AxBxAxx
BxAxBxx

A
DB Incline Bench
Overhead Squats
Rows (upright, low cable, pendlay, DB)
Chest Flies
Stiff Leg Deadlifts (want to change this)

B
DB Bench Press
Front Squats (Db or Goblet)
DB OHP
Deadlifts
Curls (biceps have been neglected for so long sometimes I skip this entirely)

*theres NO bench or squat rack

Learn to power clean, that'll let you do BB front squats (and OHP) up to as much as you can power clean.

Also, do real deadlifts as well. Stiff Leg deadlifts are great and you should do them also.

>Also, do real deadlifts as well
mb didnt see you had them already

Someone who makes their living off of working out. In this case it was an ex bodybuilder and a few personal trainers in golds gym

can someone please post trappy's pplxulx routine? I forgot to save it and now fitsticky is down :( .
save me trappy.

Thanks man, I've tried em before just not used to that jump smart move with no racks. And for the stiff leg I feel like my kneecaps are going to pop and feel no burn whatsoever wtf am I doing wrong?

You do know trappy was a man pretending to be a trap with pictures of an actual girl. He got them by friending her on fb. Stealing the pics she had and even started harassing her to send him nudes.

He. Was. Is. And. Always. Will. Be. Insane.

Now why would you want to take advice from an unstable and psychotic person like that?

Fuck never mind just watched alan thrall's vid and this dude has his shit half bent ive been literally hyperextending my legs this whole time.

I'm doing 3x5 bench 2x a week and I've stalled pretty hard at 1plate now, hit a wall around 125 a month ago and it's been really hard to get up to 135.

Internet keeps telling me to do more volume (been eating atleast 3000kcal daily), what does the Internet exactly mean by more volume?

This sound weird. Do you do assistent work like pull ups and rows?
I'm doing the same and I did easily get beyond 80kg (1,5plates) with 3x5 1.5 times a week.

yeah alan thrall's video for romanian/straight leg deadlifts is great, i was gonna recommend it.

speaking of videos, watch rippetoe's video for power cleans. Pretty easy once you get the hang of it, and a lot of fun

volume = sets * reps * weight

pull ups and rows have little to do with bench

I know what volume is, wondering what does "more volume" really mean? Do I just drop the weight and start doing 3x8-10? or is there something better that works for bench?

guy knows what he's talking about.

This is what dyels think. The lat is one important muscle to have a good bench press. It lays the foundation for your should and the whole movement to press from.
The whole form and queues are really important to improve your bench.
Pull the bar down to you chest and then press your back into the bench. Engage the lats. Arch your back. Push through your legs while remaining in contact with feet, ass and upper back.
Also don't move the bar in a straight line down but move it from straight over your shoulders to just under your tits. depending on your body structure, elbow length. Grab the bar how you feel comfortable but I'd recommend that your elbows are vertical when the bar touches your chest.

I do rows, yes. The last set of bench is always the issue. The first one I can blast out, the second is decent, around the 3rd rep on the last set the body just starts going nope nope gonna die.

Is there any way to develop strenght and stamina without lifting?
(Already been on the sticky)

sports

You sure your form is good?

You can try lowering the weight by 10% then working your way up again.
What exercises do you do before Bench?

>sports.

So I think I would just run 30 km everyday. that would give me stamina and not make me a friendly skeleton.

I don't care about gains, I'm more into martial arts. but now I have some problems and have to left them for a while. I can't lift, but I want to train. I don't think just by running I'll achieve nothing

Just watched it and it makes perfect sense now gonna get the hang of it with lighter weight. Thanks for the help man I wish you a 5'8 brazilian qt.

Bench 3 times a week.
Day 1: 5x5
Day 2: As many triples as possible
Day 3: 3x8

Use weights which are challenging for all of them. Do paused bench as an accessory.

Doing pic related
Can't do chin ups, so I'm using lay pull downs for now. But I also have trouble doing dips, what tricep accessory should I do instead?

Hm, thanks! Any specific reason for those rep schemes?

Alan Thrall mentioned something about doing 50 rep days, what's up with that?

205 @ 5'10"
Need to drop weight but also have the goal of reaching 1/2/3/4 before December so I can off myself, not sure which to focus on

Alan Thrall is a meme.

Those rep schemes let you vary intensity (intensity is % of 1RM lifted) throughout the week while allowing you to get plenty of volume. There's no magic formula for those reps, partly I didn't because it makes calculating epley 1RM easier. At one point I swapped triples for doubles but I didn't feel I responded as well to it and I found it harder to pick a weight that was challenging but didn't wear me out quickly.

Im doing WSSB 3 whats Veeky Forums think about the program? You can google it Veeky Forums won't let me post the link

Thanks breh, good lookin out

My goal is to be locked in chastity and teased by that ass until my balls explode.

Rate this simple minimalistic routine I made:

Monday
5x5 Bench Press
Rep RM Chinups/Pullups
4x12 Seated DB OHP
4x12 Biceps
Cardio

Wednesday
5x5 Squats
1x5 Deadlift / 5x3 Power Clean
4x12 Calves
4x12 Abs

Friday
5x5 OHP
3x10 Row / DB Row
4x12 DB BP
4x12 Biceps
Cardio

goal is to bulk 15-20 pounds (currently 5'8, 155)
and to hit my current 5 rep max in the squat and trap bar deadlift for 12 reps by 2017. other goals are 2 pla8 bench (200 max rn) and 200 close grip bench (175 rn)

>Monday:
Bench 3x10,8,6
Pulldowns 3x 8-10
Leg raises 2x15

>Wednesday:
OHP 3x10,8,6
trap bar deadlift 1x15, 1x12
*superset dl with 2x15 pullovers
barbell Shrug 3x8-10

>Friday
Squat 1x15, 1x12
*superset dl with 2x15 pullovers
Barbell Curls 3x8-10
Close grip bench 3x8-10

my plan for progression is to start well below 5 rep maxes in the trap bar and squat, then over 8-10 weeks, approach my 5 rep max for the 12 rep sets. my progression for bench is to add weight when i can do more than 10/8/6 with that weight, and my progression for close grip is to do 3x8 one week, 3x10, the next, then restart with more weight.

3x5 for compounds, rest is 3x8-12

A
Squat
OHP
Yate Row
Weighted Dips
Tricep Pulldown
Lateral Raises

B
Bench
Deadlift
Pull-Ups
Incline DBB Bench Press
Flat DBB Flys
Inclined bench curls
Sometimes I do some ab work, others I dont(small gym, dont have a chance most of the time)

Goals is to see how far my genetics go, I'd love to get near Hercules mode but >tfw no demi-god genes
currently cutting to 10%bf before lean bulking, should be done in 2 months so I can go back to adding weight

Bench and squat more.

If you don't want to stall all the time you want at least 15 sets of each a week. There simply isn't enough volume to take you beyond beginner gains.

>>stats
5'9, 155; goal 165
Averaging 2800 calories with 175g protein/day

>>lifts
Bench: 170x6
Squat: 170x10
DL: 260x5
OH: 110x8

>>Routine: ABC

>>A) chest/shoulders
OH, 3x8
BP, 3x8
Pullups 3x12 (+15 pounds)

>>B) DL/arms/abs
DL 3x5
bicep 3x16 heavy // alternating 3x16 lighter
tricep 3x20 extensions
abs, p90x ab workout.

>>C) Squat/cardio
Squat: 3x10
Stationary bike: 5~min medium difficulty
jump rope

CURRENT GOAL:
BENCH: 185x5
Squat: 225x8
DL: 315x5
OH: 135

dude are you kidding me?
I'm 5'9 160 (goal 175)
and I'm eating 3,650 cals a day and gaining a pound a week..... 2800?! how are you bulking on that!

some stats
bench 265x1
OHP 160x1
Front squat 285x1

Thanks, user.

I've always been a 'hard-eater', but I'm trying. This has been my first week counting calories. I will make a concentrated effort to up my calories to 3000-3500.

I have gained 10-15 pounds in the past 6 months.

good on you m8. I obviously don't know what your calorie needs are, so don't think you need to eat 3.6k to bulk up - that's just what I need at this point to gain. Congrats on the gains too, keep it up

Just came back and doing the clean was an utter failure. I was jumping to little, too high, kept leaning back, elbows unable to stay horizontal. Shit is hard af but I'll keep trying. The stiff legs however were fucking solid.

thats how it do my dude. keep watching videos, keep practicing, you'll get it eventually

Currently working on a new PPL routine but I'm stumped on accessories I should add since I'm limited on equipment.
I'm also not too sure how to split it since I don't want to loft 6 times a week like most people go for on PPL
Routine so far is:

P
Lying tricep extensions (5x5)
Overhead press (5x5)
Flat bench press (5x5)

P
Pullups (Fx5)
Barbell rows (5x5)

L
Deadlift (5x5)
Squat (5x5)

?

Alternate between maxing bench / OHP

why da fugg are you doing tricep exts before press and bench
do compounds first

I find it hard to go straight into compounds even after warming up, I feel like I need a few proper sets to get me into my max.

>health
>15-20% bf

>Mostly strength, only isolation I do is biceps/calves
>1 yr
>Maintaining

I want to develop my upper body more while still building up my squat/deadlift and also not spending more than 8-10 hours/week in the gym. wat do, I'm doing a modified SL routine now

>A: Squat/Bench/Row/Dips/BB calf raises
>B: Squat/OHP/diddy/pullups/curls

You seem new and really interested so I'll give a hand.

>Power Clean: 5x5
>Power Clean 4x5, 1x3, 1x8
Unless you're going SO light that is completely useless, doing 5 reps on a power training lift is wasting your time or asking for a injury if you actually go heavy.
If you need to train form on the PwCl ramp sort of like this 2x3; 1x3; 1x2; 1x2; 2x1

>Wednesday
>Squat: 4x5 (ramp to 3rd set from monday, 4th set is same as 3rd)
If the point of this is to make gains then is not gonna happen. Monday was already heavier and with more volume.
And if the point of this is to avoid detraining then go actually lighter while at the same time adress some weak spots.
3x3 front squats or long pause at the bottom or overhead squat to name a few can give you some improvements that will carry on to your main squat while at the same time be a lighter workout.

Lawdy lawd, what does a nigga have to do to get with a bad bitch like that?

modes > diatonic

>Natural minor scale.
>Fuckin aeolian mode.

dude wat?

7 shapes

3 note per string master race

Post CAGED system.
not even the whole fretboard, just 7 patterns.
>master race.

Train harder

7 patterns (x2)
makes up the whole fret board noob

My goal is pic related

I've been lifting for 3 months but made a 1 1/2 month break (not out of laziness, but had to)

I previously did SL5x5 but I actually hate squatting every day and being exhausted to DL properly, I also want to go to the gym 4 times a week now instead of 3 times like previously (am extremely motivated).

This is my plan right now:

MONDAY
3x5 OHP
3x5 barbell rows
3x5 squats
+ cardio

TUESDAY
3x5 bench press
3x5 chin ups
1x5 deadlifts
+cardio

WEDNESDAY
swimming routine

THURSDAY
same as Monday

FRIDAY
same as Tuesday

SA&SU: off

Am I in danger of overtraining? What accessory work do you recommend? I don't want strong abs, preferrably a small waist etc. just like in pic related.

>He doesn't know how to do church modes, only memorizes shapes
True pleb

>7patternsx2
>whole fretboard.
>what am I reading?

so, you change modes to cover the whole fretboard? or you just pick one pattern and do it twice?

>makes no sense
>noob

I don't even have a pic for this

Will strength programs really grant you aesthetics?
My main concern is strength, but I'd like to look alright too, I know in theory it should work, but I've seen a lot of guys on here and other places with huge lifts that look like chubby DYELs

Strength programs give you strength. Let's take the grade system (A to F). A strength program will give you an A in strength and a B-C in aesthetics. A bodybuilding program will give you an A in aesthetics and a B-C in strength. You have to decide for yourself what you care about.

pls respond

>goal
strength is all that matters
currently training 5x12 on a modified five day split for mass before i go back to heavy 5x5 and superheavy doubles and singles.
Aesthetics have been coming as a natural result of the volume I've been doing, but that's meh.

>lifting
Been lifting since I was in high school. Serious training began when I was in the military, took a break from it when I got out. Been seriously training again for about two years

>eating
Currently on a semi cut since my appetite decreases during the hot months of the year. Since I've only recently begun trying to regulate my diet I've been seeing marked improvement in my progress. I don't recover like I used to when I was younger but I'm stronger than I've ever been.

>mfw all these kids in the gym enjoy fast metabolisms and easy noob gains
>and they're still curlbro's who are fucking shooting themselves in the feet

>my goal is pic related
stopped reading there

y-you too s-senpai

do you do chest bench press

>doing HIIT 3 times a week
Wish I had that dedication tbqhfam

now with non-cringey IRL goal :1)

that's all I need for my fitness

you wont overtrain with 3 exercises a day bro relax thats littarly a 10-15min work out u got there bro

o-ok thanks you too

Pls reply

can you adopt this program for a 4 day split?

175 lbs, 28% body fat. I want to get down to around 150 and bring the body fat to 16%. I'm just coming out of Basic Training but I haven't done much in way of running. Only some push-ups. Obviously I want to cut.
I have no idea what to do desu

I'm also scrawny as fuck. My arms are too thin, so I'm skinny fat. I wanna lose weight and gain arm mass.

Goals are mainly strength but also not being a fat powerlifter. Sort of husbando mode.
Been lifting for 1.5 years now, slow bulk (250 surplus) entire time, up to 200 lbs.

Right now I do Squat/Bench and some upper body accessories one day and Deadlift/OHP plus ab and calf work the other day, 4 times a week. Numbers have been slowly going up but I always feel like I could be doing better. Thinking of starting 5/3/1 soon.

Goals: To be joocy and strong.
Ideally to train mostly for strength.
Time lifting: Did a shitty brosplit for a year, then ran ICF but didn't get anywhere because I was too scared to eat, got dumped and tore a labrum from not taking my time to learn the exercises and fucking around.
Which I am still guilty of, mainly because I need to learn how to relax.
Cutting or bulking: Eating on a campus where I can't make my own food, and the food they have is rather heavy. Going to eat less for a while and then eat normally, because I've gotten fat here.

A
Ohp/reverse grip bench press 2x5 1xamrap
Squat 2x5 1x amrap
Close grip landmine row 2x5 1x amrap (Will be giving Pendlay rows a try)

Glute bridge 3x8-12 (Possibly replace with something, maybe single arm lat pulldowns for 3x10)
Rear lateral raises 3x12 (last two sets sset by external rotations)

B
OHP/RGBP 2x5 1x amrap
Deadlift 1x5
Glute bridge 3x8-12 (Replace with hip thrusts?)

Reverse grip Triceps press 3x10
Reverse curls 3x12

C
Ohp/RGBP 2x5 1x amrap
Back squat 2x5 1x amrap
CGLR 2x5 1x amrap

Landmine 180s 3x8
Lateral raises 3x12

AxBxCxx
Greyskull LP based
I hope to run this until 1/2/3/4, though that'll be later than I hope because it's going to take me a while to learn the motions again and not fuck it all up.

Please give me some advice.