Rate my program

This is the best program I've ever seen, you'll look thick solid and tight no matter what you eat

Is the routine at first place any good?
bodybuilding.com/fun/wotw66.htm

I'm going to try this for the next 4 weeks.

I will do 5RMs for squats and BP/OHP every Friday.

>3 or 6 sets of deadlift per week
>5 or 10 sets of squats per week
What fucking volume?

doesn't really do much except for the squat

people not on roids get big by doing compounds.
you're all doing a laundry list of bullshit.

you're gonna want to add some pulling exercises like rows and chin-ups.
drop the fly's, french press, leg press to make room for them.

low number of sets per musclegroup, but might work for a while if you're still progressing fast.
if it doesn't work, you definitely need to start doing some more work.

>low number of sets per musclegroup, but might work for a while if you're still progressing fast.
>if it doesn't work, you definitely need to start doing some more work.
It's still work in progress, so I'm open to suggestions.

It sure seems like that list hits the compounds. Squats, Bench, Dead, OHP, all the big ones, am I missing anything?

imo, one of the main things about lifting is figuring things out yourself by doing something and seeing what sort of effect it has on you.
if you think it seems decent, just give it a go, and reassess in a few weeks.

first one
>2 sets of deadlifts per week
>6 sets of squats per week
>no chin-ups/pull-ups, no free standing rows (although chest supported and cable rows aren't bad)

second one
>4 sets of squats per week
>4 sets of deadlift per week, while tired as fuck from 3 pulling movements
>4 sets of bench press per week

third one
don't even know if it's once or twice per week
>3 or 6 sets of squats per week
>3 or 6 sets of deadlifts per week
>0 sets of free bench press (assuming decline is in smith machine)
>0 sets of chin-ups/pull-ups

You see what they all have in common?
Little to no effort put towards the biggest exercises.

Assistance work isn't bad, but the main focus should be the big compounds.
Variants of the big compounds are often underrated: SLDLs, RDLs, front squats, paused benches, paused overhead presses, push presses, etc, are all great exercises.

A

Squat 3x5
Bench press 3x5
DB Row 3x8
Dips 4x10
inclined flyes 3x10
lat pulldown 4x10
Dumbell hammer curl / supinating curl 3x8

B

Deadlift 1x5
OHP 3x5
cable row 4x10
incline DP press 3x10
lateral raises 4x15
face pull 3x10
skull crushers/ tricep pushdown 3x8

AxBxAxx
BxAxBxx

Is one set of deadlift enough? Thinking about doing 3x5 or 5x5 because my back it's lacking big time.

>No deadlift
Are you a woman?

if your back is lacking, why aren't you doing more back work?
3 sets of deadlifts is fine too, but don't use your 5RM on them then.
use a weight you can do for 3x5 without form breakdown.

If you've recently started lifting, this should help you focus more on the big movements:

A
Squat 3x5
Bench press 3x5
BB Row 3x5

B
Deadlift 3x5
OHP 3x5
Chin-up 3 sets near failure

Please advise

Stationary Bike 12miles

> fatty
> gym noob

for the 2nd one, my goal isn't to get much bigger. Just slightly more than I am.

Jesus and I thought my volume was excessive

a: squat 3x5
bench 3x5
deadlift 3x5
chin up 2x5-8/Incline press 2x6-10
Hmmer Curl 1x12-20/Rear Delt Fly 2x12-20

b: Power Clean 3x3
Front Squat 3x3 paused squats on A weeks, 3x5 regular on B weeks
Press 3x5
Pull Up 2x5-10/Lateral Raise 2x12-20
Barbell Curl 1x6-10/Rear Delt 2x12-20

That's not a huge amount of volume, really. Veeky Forums just tends to have an obsession with low-volume beginner routines.

I've been doing it for six weeks and I feel like I've found a sweet spot for adding volume to SS, upper body is keeping up perfectly with my legs growth wise especailly my back/biceps which everyone complains about in SS

>'A' works legs, triceps, biceps, chest and back
wtf man grab this

A
bench
ohp
dips
incline dumbbell press
flys

B
squat
deadlift
pullups
dumbbell row
barbell curls

You're an idiot.

Why the fuck would you stack squats on deads on back when you complained that he was hitting too many muscle groups??

At least be a consistent idiot.

If you put squats on A day, you might have a reasonable program there, though.

are there any NON beginner routine that does more than 1 major compound in a workout? How the fuck can you put forth max effort benching, squatting, and deadlifting in the same workout?

I'm not even natty and i don't do that, at most i do 1-2 less intense compounds like rows/weighted chins/ohp and it's still taxing

if my scale isn't going up or im not getting stronger the last thing I think to myself is "hmm maybe i should try my squats after im exhausted from deadlifting"

Tons, actually.

why do you say that?

it's pretty simple

A:Legs, chest pressing, moderate back work
B:Legs, shoulder pressing, moderate back work

I customized this for myself and I can't hit shoulders and chest both hard enough in one workout so i hit them seperately and refrain from tricep isolation because I'm doing heavy tricep work thrice a week, but can get away with curling and doing upper back/lat work three times a week because its only moderate intensity and volume

lern how into periodization fag

If you can't do heavy work on a seperate upper and lower body compound movement you're either too advanced to be doing a beginner routine or you're seriously out of shape,

The benching between ,y squats and deadlift set is usually enough rest for my legs to allow me to make my pulls,

do upper body pulls, 3x5 deadlifts will fry you if youre going heavy for sets across

Not the poster but he's doing a modified version of the ppl I'll link below. I happen to follow the same ppl approx two months now, have not lifted before that at all. No pullups/dips and I use dumbells instead of bench cause my right arm is stronger than my left. Cbt flexed and relaxed compared to my first day pls no bully :)

I think you can do ppl once and then focus a day for compounds only, I don't know what results should you expect tho. I'd advise taking a day off before and after compound day to rest well

reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

And yes you do those just like you mentioned

Push
Overhead Press 5 X 10
Side Laterals 5 X 10
Bench Press 5 X 10
Dips (weighted) 5 X 10
Dumbbell Bench Press 5 X 10

Pull
Deadlifts 5 X 10
Pull Ups 5 X F
Bent Over Rows 5 X 10
Close Grip Chin Ups 5 X F
T-Bar Rows 5 X 10

Legs
Squats 5 X 10
Lunges 5 X 10
Leg Extensions 5 X 10
Standing Calf Raises 5 X F
Leg Curls 5 X 10

pplpplx

All these low volume plebs.
Come at me phags

All programs itt are shit

Week 1 / Week 2

Lower 1:
Front Squat 5x3 / Back Squat 5x3
Snatch DL 3x5
Calves, Abs, Arms, Shoulders

Upper 1:
Push Press 5x5 / Military Press 5x5
Barbell Row 3x5 (wide grip)
Pullups 3xF
Calves, Abs, Arms, Shoulders

Lower 2:
Deadlift 3x3
Back Squat 3x5 / Front Squat 3x5
Calves, Abs, Arms, Shoulders

Upper 2:
Pendlay Row 3x5
Incline Bench 3x5
Chinup 3xF
Calves, Abs, Arms, Shoulders

Calves, Abs, Arms, Shoulders =
Barbell Calf Raises / Seated Calf Raises 3x15-20
Hanging Leg Raises 3xF
Cable Tricep Extension + Dumbbell Curl 3x8-12 superset
Face Pulls 3x15
Side Raises 3x8-12
(not doing everythign every time, just going by how I feel)

I do 5/3/1 BBB, super simple, yet effective as fuck.

Running PPxPP with no lower back or leg work since I'm recovering from a lower back injury. I'll incorporate squats and deadlifts accordingly when I'm feeling better. This is just a simple linear periodization with semi-high frequency.

+ = AMRAP last set
> = Next week progression
% is based off 1RM minus 5-10%

Chinups are done McGill style (i.e. max effort singles at BW): youtube.com/watch?v=EdveLFrh9U8

Push A:
Bench 3x4+ 85% > 4x3+ 90% > 5x2+ 95% > New 1RM
OHP 3x8-10 75% > 4x6-8 80% > 5x5-6 85% > 3x5 75% (deload)
Triceps 3x8-12 (pushdowns or skullcrushers, usually switch every month)
Lateral Raises 3x8-12

Pull A:
Chinups 10x1 > 14x1 > 18x1 > 1xF (test for new amrap record)
Cable Rows 3x6-8
Preacher Curls 3x8-12
Hammer Curls 3x8-12
Facepulls 3x8-12

Push B:
OHP 3x4+ 85% > 4x3+ 90% > 5x2+ 95% > New 1RM
Bench 3x8-10 75% > 4x6-8 80% > 5x5-6 85% > 3x5 75% (deload)
Dips 3xF
Dumbbell or Cable Flies 3x8-12

Pull B:
Chinups 12x1 > 16x1 > 20x1 > 1xF minus 2-3 reps (deload)
Chest-supported Rows 3x6-8
Barbell Curls 3x8-12
Facepulls 3x8-12

Why do you guys have so low volume? Muscles should only rest 48 h, even training same muscles every day stimulates muscle growth.

Day A

Rowing (Half sets done with high grip (Traps) other set with lower grip (more biceps)).
Lat pulldown (Half/Half sets wide grip(standard)/close grip with palms to face).
Benchpress and Inclined Benchpress. Cable pulls for lower pecs.
With Dumbbells: Back delt raises, side raises, front raises, standing millitary press.
Repeat shoulder excericses with decreasing weights until failure.

Day B

Various Core-excercises (Wighted sit-ups, crunches, russky twisty,
bended side rises with dumbbells etc)

Biceps: Cheating Barbell raises: One rep is: Swing it up; Trying to hold it up
until failure and the bar falls down on your front leg.
Standard dumbbell curls with turning wrists up&down.

Triceps: Skull-crushers and triceps pull-downs.

Finnish up with rotatory cuff muscles in cable machine.

M: A with added deadlifts,
heavy weights, 3-5 reps /set
Tu: B with added squats. Heavy 3-5 rep sets
W: A with intermediate weights, high rep count
Th: B with intermediate weights high rep
F: A standard 8-12 rep sets, added deadlifts
S: B standard 8-12 reps with added squats.
Sunday: Rest

The muscles themselves can handle A LOT more than you think. When it comes to "too much" volume it's mainly about the CNS not being able to recover and leaving you overtrained. This is why we see popular specialization programs have you benching/squatting/whatever 5 days a week sometimes. It's not about the muscles only.

So eventually I will be CNS fatigued?
Is that even bad? Shouldn't my CNS be training endurance as well?

After every Day I feel like I've more to give, my CNS doesn't seem fatigued at all.

CNS endurance or fatigue resistance should obviously be trained, but it takes a long time and if you overdo it you get in an overtrained state. You don't get used to the volume in an overtrained state, you slowly ease into it. That's why people recommend only using the minimum amount of volume required for growth, and only adding when necessary.

>After every Day I feel like I've more to give, my CNS doesn't seem fatigued at all.

Maybe you have good recovery capabilities, maybe you're not pushing yourself hard enough. You can push yourself really hard with very little volume. Just because you add 8 sets of accessories doesn't mean you're training hard.

Best bang for your buck IMO. I progress on 5/3/1 more than I had on any other program.

I also add in accessories

Upper lower, uxlx

Upper: 3 chest(one incline), 3 back, 4set tri and bi superset, abs
Lower1: back squat, stiff or romanian bb or db deadlift, leg press, leg curls, calvs, plank
Lower2:dl, front squat, walking lunge, leg curls, plank

Dont do shoulders cause have tendinit in my right shoulder. İ am mostly training for strength and wrestling anyway.

Do you alternate Lower1 and Lower2 each time?

Also, how long does each session last? Was thinking of switching from PPL to UL, want to hit legs more than once every 4 days on PPL.

All I have is a bar bell in my basement so 5x5 Dl, OHP, BP, BBR, and squats. 3x a week increasing the weight every week. Thoughts? Basically stronglifts

This makes me sad. I have the exact same numbers as you but my OHP has never been greater than 155 and I can't seem to up it no matter what, even by 5 lbs. I'm pretty sure I could bench 295 but haven't tried past 275 yet.

Cardio 15min
Front Squat 2x6-10
The Press 2x6-10
RDL 2x6-10
Pull Ups 2x6-10
DB Bench 2x6-10
Curls 2x6-10
Standing Calf Raise, BW 2xMax
Back Extensions, BW 1x10-20
Lying Leg Raises 1x10-20

Done 3x a week. 2nd day uses 80% of weights and 3rd day 90%. 5 week cycles, 1st week each compound is done for 2x6, add one rep each week until 5th week when 2x10 is done. Add 2.5kg at the beginning of each cycle and redo.

Huh, yeah, Maybe I hit a big platue in 6 months of fatigue when the weights increases.