Hi Veeky Forumsizens I've been doing SL for some months now. I was not really progressing on some lifts due to shitty mobility and kyphosis (been obese, now just fat). My mobility problems are fixed now, and my posture is better. My main weakness now is lack of upper back strength. I also want to develop my upper body more, my legs are big from being obese.
Those are already in the routine, but thanks. I'm more concerned with the order or exercises, or their combinations on the same day. Is it optimal? Actually, how would one decide the order of exercises?
Gavin Mitchell
>started training first day >my arms and chest hurt already the second day Should i just keep the training? I dont know why this is happening. Wanted to train whole month.
Josiah Nelson
Well how do you implement it during the week? ABAB, ab rest ab?
Jayden Phillips
You don't know why your body is sore from working out the first time...?
Leo Wilson
I train every other day (A-rest-B-rest), switching days of the week every week (mon-wed-fri-sun-tue-thu-sat).
Hudson Baker
I trained for 20 maybe 30 mins. Next day my chest and arms hurt. Today only arms. I think this doesnt seem right. Maybe because i never trained before?
Eli Perez
Looks okay enough to me. I'd do pull ups instead of chin ups though and throw in an extra leg accessory like hack squats or lunges, but that's just me. If you're doing strict pendlay that should be plenty to develop that upper back.
Ryder Lewis
It's because your muscles aren't used to anything. Just take your rest day and stick with your routine
thats what fixed my upper back after I had kyphosis, as well as consciously thinking about good posture all the time
Alexander Bailey
I dont really have a routine. Its just arms, legs, chest. and weight bench. Tried first day and next day my muscles hurt. Today they hurt a bit too but should i just train? Otherwise i would have the second day off.
Andrew Thomas
Yes, I'm doing pendlay rows Thanks, I already do some warm up / streching with bands, I will add this and the facepulls. Then read the sticky and get a routine?
Aaron Thomas
Someone explain why this bench press form pls, I can't understand...
David Thompson
Here's a simple push/pull split that will be good for you. Pull has lower body movements lumped in. Alternate each push workout's first and second exercise.
Push Bench press/OHP 3x5 DB Shoulder Press/DB Bench 5x6 Dips 5x5 Lat Raises 4x10-12 Tricep Extension of choice 4x10-12 Chest Exercise of Choice 4x10-12
Pull Squats 3x5 Deadlifts 1x5, 2x3, or 3x2 Horizontal Pull 5x5 Vertical Pull 5x5 (these two can be swapped) Face pulls 4x15 Bicep curl of choice 4x10-12
There's also a simple U/L split. Again, alternate the OHP/Bench and also alternate the first lower workouts.
U: Bench Press/OHP 3x5 Vertical Pull 5x5 DB Shoulder Press/DB Bench 5x6 Horizontal Pull 5x5 Dips 5x5 Face pulls 4x15 Chest/Shoulder/Tricep Isolation of choice 4x10-12 Curl or choice 4x10-12
L1: Squat 3x5 Snatch Grip Deadlift 5x5 Posterior chain movement of choice (hyperextensions, good mornings, etc.) 5x5 Quad movement of choice 5x5 Ab work
L2: Deadlift 1x5, 2x3, or 3x2 Front squat 5x5 Posterior chain exercise 5x5 Quad exercise 5x5 Ab work
No matter which you do, progress 5lbs/week for main upper lifts (OHP/Bench) and 10lbs/week for main lower lifts (back squat/DL). The other exercises, do a weight that is difficult but not overly so. Something that makes you do 1-2 grinders on your last two sets.
Eli Gray
It's completely illegal in any sort of competition. Ass needs to stay on the bench.
Just another dyel faggot thinking a 3pl8 bench with a two inch ROM means fuck all.
Xavier Martin
You need to do a rear delt exercise such as face pull or rear delt fly.
Hudson Miller
It hurts just by looking... Isn't he screwing his back big time ?
Ryder Stewart
nah - he's just very flexible
Andrew Walker
every fucking time
Dominic Cox
Yeah just train. pain will going away or not be as severe with a couple weeks of consistent training