Hit your obliques by increasing deadlift volume. There's no reason you shouldn't do 2 lighter sets before your one big set unless you don't do it to failure. Your abs will be pretty well worked by OHP, chins and lower body moves. Adding in tricep work could affect your pressing movement progress, adding in bicep work could affect your recovery for chins but that is unlikely.
Jordan Allen
>wake up >change into gang clothing >IT'S MOTHERFUCKIN SHAKE TIME >hit the gym 2-3hrs, minimum >proceed to fill gym up with a hot meal i am eating >mire self in mirror >ohshit my biceps went down an inch in 8 weeks >calves went up 3/4ths an inch, yes i am more proportionate >go eat dinner some place >drop at least $30 on one meal >fuck gotta restock at the nearest 7/11 on some ben and jerry's >eat that shit then stomach vacuum >sleep r8?
Adrian Wood
not enough scoops desu right babe? ...babe?
Colton Sanders
Here's my modification for the routine you posted:
>replace chinups with lat pulldowns >alternate squats and deadlifts instead of doing them at a 2:1 ratio until progress stalls, then proceed to do squat / deadlift / power clean > 2 weeks of strength rep range followed by 2 weeks of hyperthrophy / cardio range at 12 reps, i.e. periodisation. do deads and power cleans at 8 reps then. >cardio on 3 off days a week (determine intensity on your own), do abs and mobility on last cardio day. rest on sundays.
steady progress with no stalling then, also a decent balance for general fitness. ease into it with only cardio or only lifting for a month if you're an inactive fuck.
Easton Barnes
I find adding some triceps accessories works well when my OHP stalls
Gavin Thompson
Do I increase weight each workout, or each set? If I bench at 225 at the start of one workout, do I do that the whole workout, or do I move up 2.5 lbs each set? I'd assume the former, but I want to be sure as I never did a really set routine before.
Cameron Morgan
Each workout.
Joseph Campbell
In a couple of weeks I'm going to stop cutting and start bulking. I've been doing SS but I'm going to stop that and to Greyskull because it seems like it does a better job of handling/tracking progress and deloads.
My concern is that this looks like not very much volume. Do people really just go in, do 3 sets of 3 exercises, and leave? Seems like you'd be in and out of the gym in like 30 minutes. Or is it implied that you're also doing a bunch of smaller accessory stuff that's not worth listing?
Caleb Bailey
Its a beginner program, like SS. Like SS, as you keep lifting and become more in touch with your body, you can add accessories / modify the program and see how you respond.
Beginner programs give you the push in the right direction and one should follow them until you can modify them with confidence without asking for opinions on a Quebecois poutine appreciation forum.
Owen Collins
If you can do squats, bench and rows in 30 min youre lifting babby weights.
Jaxson Rogers
Im doing GS also. Heres my accessories: On OHP day: bb curls, lateral raises, facepull and 5x10 seated db ohp (50% of normal ohp) Bench day: incline flyes, triceps, lat pulldown On friday front squats on top of low bar squats (50% of working weight) Rate? Im trying this out but if it affects my recovery I'll take some exercises away.
Angel Martinez
Bumb
Angel Anderson
see >Beginner programs give you the push in the right direction and one should follow them until you can modify them with confidence without asking for opinions on a Quebecois poutine appreciation forum
If you think you're in tune with your body and could handle the volume, try and see results. If it doesn't work out, scale down on the accessories. If you're really unsure, stick to the main program and keep increasing the weights.
Kevin Peterson
What's the routine for Greyskull? is it 1x2x3xx?
Eli Stewart
r8
U/LxU/Lxx
U1 le press pyramids cgbp pyramids db rows 3x10-20 shrugs 3x10-20 skullcrushers 3x10-20 hammer curls 3x10-20
L1 diddlys ramping front squats ramping m'ladies 3x10-20 hammies 3x10-20 weighted sit ups 3x10-20
U2 same as 1 but with bench/incline
L2 same as 1 but with squats/sdl
Logan Wood
Got some good advice last time, lets see in anyone else has something to add. Just Greyskull with plug-ins. On a calorie deficit right now to loose some fat (tfw skinnyfat mode...)
Dylan Harris
Deload: The Program
Oliver Martin
...
Alexander Morgan
Do you even into volume -> intensity periodization?
Carson Morris
Yup. Noob here and it took me about 20 min to finish them all when I just started. As weights got heavier it took more time and right now it's about 40 min for the main lifts at least, then I spend another 20 or so on 2-3 accessories. It will probably keep increasing as the weights go up.
Dylan Howard
newfag here... looking to get in shape.
any chance of a breakdown on what all these means?
Thomas Thomas
...
Charles Collins
2x5, and then one set with as many reps as possible with no detoriation in form. 2x8-10 but as many as I can if I can. Everything in paranthesis in what I superset with. Power Cleans as warm-up for Deadlifts Negs for Chins because I can only do like 3 chin-ups on a good day lol... But I only do chin-ups if I have the energy hence they are in brackets.
Just Greyskull as per the book with 2 accessories, but I changed out some of the more difficult stuff since I'm shit at dips and chins.
Yeah I'm looking to do something like this. Love doing deadlifts and feel like can progress faster, so hoping it would be OK to do as you say. But the Greyskull book is pretty clear on it being once per week and I don't feel like I can improve on it being a noob and all...
Kevin Williams
Well, if you were doing SS, you'd be doing deadlifts every other day, and squats every day, while starting out.
is then a lighter program on lower body like SS. If you think (or eventually feel) doing deads every week is too much, you can do squats -> deads -> squats -> power cleans, like in SS.
When you're not squatting every day though, doing squat -> deadlift -> power clean -> repeat should not be too much volume.
Cooper Watson
Only if you do the shitty phraks version. Do Veeky Forumss version instead.
Mason Thomas
>adding 2x12 arm work >not harming recovery
lel mate, choose only one.
Ethan Harris
yeah, these guys then start struggling with OHPing 30kg and add in more triceps cuz "they're lagging". Later their bench stalls at 60kg and they conclude that fullbody routines are shit
Michael Sanders
I want to start using a routine (used to do all my exercises in one day instead of splitting them up, 3 days a week).
What is a good overall routine to do? Greyskull like pictured in OP, with lat pulldowns? Is 3 days a week enough, or would 4 be better?
Also, on Greyskull. "Alternating" means you do a set of X, then a set of Y, then a set of X? So you'd be using two stations at once?
Kayden Martinez
why don't you try out AllPro's if you liked your past regimen?
>What is a good overall routine to do? Greyskull like pictured in OP, with lat pulldowns? You can do chinups too, but lat pulldowns are better for progressive overload IMHO. That, and some people may not be able to do 3x5 chinups, in which case lat pulldowns give better volume.
>Is 3 days a week enough, or would 4 be better? Do what program says. In the program in OP's pic related, keep it to 3/week. You can do cardio, stretching and abs on some rest days, but don't let it interfere with recovery. You'll eventually get a sense of how much work is too much work, before you do, err on the lighter side.
> Also, on Greyskull. "Alternating" means you do a set of X, then a set of Y, then a set of X? So you'd be using two stations at once? No, you do one exercise in a workout, then do the other exercise in the next workout. So Monday Bench, Wednesday OHP, Friday Bench, next Monday OHP, Wednesday Bench and so on...
Adam White
Thanks, that was a lot of help.
Right now I just do
8x3 DB bench press 8x3 preacher curls 8x3 seated DB OHP 5x5 squats 8x3 lat pulldowns 8x3 tricep pulldowns
and I'm hoping to break it up into several days for better gains. Will probably do Greyskyll and add extra accessories like preacher curls/tri pulldowns and switch chinups with Lat Pulldowns.
I just feel like going three times a week is kind of low to progress steadily, but I guess I'll try it out.
Evan Edwards
My bad, just realized that I wrote down sets differenty. It's 8 reps by 3 sets, not how most people do it.
Julian Reed
>power cleans at 8 reps >useful rep range for a power movement pick one
B: deadlift 1x5 (couple warm up sets aswell working up to the final one) bench 4x5 chins 4x5 dips 4x5 bicep work 4x10
been lifting for about 5 months now, been on this routine for about a month and a half.
would love some feedback on it, im getting worried its a little too much volume? perhaps you see any imbalances i should fix?
goal for now is primarily getting stronger but i certainly dont mind getting bigger aswell. bulking on a few hundred cals surplus if it makes any difference
anyone?
Josiah Gomez
...you're absolutely right, my bad.
Adrian Lewis
allpros isso fucking bad lol
Matthew Howard
As a beginner sure it harms recovery but you can just add them later as you advance.
Lucas Cruz
AxBxCDx
A Snatch 8x2 push press or pwr jerk 5x5 front or OH squat 5x3
B Back squat 3x5 +1 max eff set Bench press 5x5 Deadlift ramp up to 1x2 max eff
C Snatch 4x2 (10% lighter than A) Clean 6x2 OHP 5x5 pause squat 3x3
Natty looking to make maximum gains here. How many lifts do I need every day to fully hit each part? I currently do two lifts for each part I work that day. I used to do three lifts for each part.
Jason Wilson
A >chins redundant if rows done correctly
B >too much dips. Those are acc to bench. 2x5 is fine >add some squats. Maybe 2x5 or 3x3 sets of pause squats with 75-80% of A weight
Wednesday Weighted crunches 2x15 single arm farmers walks 2 laps military press 3x5 barbell curls 3x5 calf raises 4x15
Friday Deadlift 3 week cycle close grip bench 3x5 @80% of monday
3 week cycle: 5x5 80% 6x3 90% 7x1 92.5-95%
Isaac Kelly
For greyskull I'm thinking of doing weighted dips on OHP day and some form of dumbell overhead press (moderate weight, high reps) on bench day. Would this be overkill?
Each workout is 1 of the Upper Body routines + 1 of the Lower body exercises + Abs
Daniel Cox
holy shit what kind of fucking program is this
Alexander Adams
man, that's a really generic question given we don't know anything about you, your progress/lifts and ability to recover that's almost coach-level questions
best I can do: it seems to me that if you do the mix like that, your muscles don't seem to get much recovery from bench day (because of dips on OHP day), and the other way around
but perhaps your body is able to handle that just fine/the weights are low enough for recovery/ other reasons
honestly, this is such a precise question you'd really need a good coach to discuss it with
Aaron Brooks
it doesn't make much sense to add more pressing and tricep volume. curls, lat raises and facepull are fine though.
wouldn't add another squat day, you should be doing SS if you want to squat 3 times per week.
it just shows you have no idea what you're doing. you'd add light squats on wednesday if anything.
just do the program as written for a few months please.
Oliver Nelson
what is this? is it from a book? what is it for?
i like the simplicity
Ayden James
i found it last night, by a guy names john christy. just a general strength routine. the guy is dead, but he used to have lots of good stuff.
its just for general strength. he advocated getting a 300 bench 400 squat and 500 dead before moving on to bodybuilding stuff
Ian Barnes
Pretty much Phrak's Greyskull with added accessories.
Added a day for Dips/Chins as main push/pull that I cycle with the other since I like to do them as main. It also lets me focus 3/5 workouts on chest and 3/5 on vertical pulling which are what I want to improve the most right now
Jordan Price
meant for
Hudson Foster
a bit much going on. focus on 6-8 exercises (squat bench dead ohp rows curls close grip bench, stiff leg dl for example) and workout 3 times a week
yea i like it, similar cycle to 531 but more volume with the working sets
Oliver Diaz
Im not adding another squat day. Its an acc to hit quads and on the same day as I do my normal weight squat. Why is it such a bad idea to add a bit hypertrophy work? Been doing gslp for almost a year but on deficit so no gains. Now Im bulking and want to add mass with hypertrophy.
Benjamin Powell
>best I can do: it seems to me that if you do the mix like that, your muscles don't seem to get much recovery from bench day (because of dips on OHP day), and the other way around
Yeah this is the bit I was wondering about: if I were to do dips on a Monday (with OHP) would it hinder my bench on Wednesday?
I'm not entirely sure what my recovery time is like, I'll probably give it a go. Thanks.
what parts are you even talking about? you wrote literally nothing down
Levi White
In the morning if my face is a little puffy I'll put on an ice pack while doing stomach crunches. I can do 1000 now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion.
Brandon Butler
Need advice with my routine Day a Triceps extension 4x10 Alternated biceps curl 4x10 palms in shoulder press 4x8
Day b Dumbbell lunges 2x15 30 russian twists 30 weughtend crunches 30 cycling abs 30 elbow to knee abs
Give me some advice on the routine And i would like some chest exercises but i dont have a bench should i do push ups also should i do more reps and less sets for abs
Tyler Allen
For a beginner, is it alright if I do squats + deadlifts + OHP + bench + rows for 2 workouts a week?
I plan to space them 3 days apart. Or is it better to do Day A/B even as a beginner?
Asher Gutierrez
I've been lifting for 1.5 yrs but always 3x8-12 PPL type stuff.
Would I make gains if I did a beginner program like SS or Reg Park?
Christopher Butler
You want to do all of them on one day? And then do that twice a week? No way will you be able to get those done in one session.
Owen Hernandez
>2 workouts a week?
Weak
Joshua Edwards
why not? my condo gym is always empty.
Andrew Thomas
Very bad routine, just do something from
Nathaniel Taylor
it's not about effort. I don't have the time. Even squeezing in 2 workouts is hard enough
Brandon Campbell
I cant go to the gym and i only have a set of dumbbells
Jose Rodriguez
why wouldnt you use those to bench and squat? how heavy do they get?
Oliver Taylor
It's not that.
If you're doing compounds lifts at your peak strength for say 3x5 there's no way you'll have enough in the tank to do more than 3 exercises. Personally, a heavy squat and heavy deadlift workout is enough to fatigue the hell out of me (and ensure I'm dripping with sweat).
You're free to try doing all those in one session, I just reckon it'll be so taxing as to not be worth it.
Asher Baker
How does this upper/lower routine look Veeky Forums?
Lower A Squats - 3x5 RDL - 3x8 Lunges - 2x8 Leg Curl - 2x8 Straight Calf Raise - 3x12/Ab Work 3x12 superset
Lower B Deadlift - 3x5 Leg Press - 3x8 Leg Extensions - 2x12 Leg Curl - 2x12 Seated Calves 3x15/Ab Work 3x15 superset
Upper B Military Press - 3x5 Pull-ups - 3x8 Flat DB Bench - 3x8 Cable Row - 2x10 Lateral Raise 2x15/Flys 2x15 superset Bicep Curls 2x15/Tricep Pressdown 2x15 superset
Jose Reed
why is it that squatting could be done basically every workout, whereas other exercises need to wait at least until the workout after?
Logan Jackson
SS(Replace Cleans W/ Pendlay Rows 10 Pullups/Chinups/Some other pullup variant(Assisted) 15 Dips 10 Hanging Leg Raises x 2 10 Ab Rollouts x2 1 minute Plank/Side Plank x2 12 Standing Dumbell Curl 12 Standing Dumbell Delt Fly 12 Concentration Curl 25 One Arm Rows 10 Min Cardio Warmup
Dyel just started lifting a few weeks ago What should I add/remove ? Tips ?
Brandon Powell
I see. I'll heed your advice.
Day A/B even if I'm only doing 2x a week. Squatting every time is fine, yeah?
Noah Cook
Oh well in that case yeah I'd do something like what you posted. Maybe pick squats or deadlifts though desu
Gabriel Sanders
With SS/Greyskull/other beginner programs is it okay to do AxBxCxAxBxC rather than AxBxCxxAxBxCxx?
i.e. is the two day rest at the end of the week necessary?
Justin Turner
>tfw bench is my best lift >cant do a chin up so using lat pull downs >>theyre stalled >couldnt do dips at the start but don't feel like close grip bench is helping my triceps at all
What do
Ayden Fisher
I did SS for around 3-4 months a few years back and I was making steady progress (except for OHP, fuck OHP) on all lifts while I was going every other day. I believe the actual SS book mentions that you can lift every other day and be perfectly fine.
Michael Adams
If you wanna do dips then have them on bench day. This way your presses adhere to a "heavy/light" regime allowing for overall better recovery of especially triceps and front delts
Jose Diaz
I like doing pull ups after bench variations way more than after ohp. Cant say why, I think its about ohp and pull ups both using the long triceps head alot, they just seem easier after bench (rowing after bench/ohp doesnt matter). Looks fine, overall squat frequency is pretty low tho
Henry Brown
What do you think I mean when I say part?
Aiden Myers
Remove all that shitty work and look at >amrap set + 3x10 triceps work isnt too much for recovery
Trappy just shoves a fuckton of flashy shit on popular routines and call them Veeky Forumss version. Extra pressing volume and arm work is detrimental to progress on most fullbody routines
David Martinez
AxBxAxx
A Deadlift Bench Pull-Ups Incline DBB Bench 1 exercise of Curls Hangig Leg-Raises
B Squat OHP Yate Rows Dips Lateral Raises Hanging Leg-Raises
want to introduce power cleans to B after OHP or Rows but need to work on form first
Robert Lopez
the problem is I literally cannot do a single dip following a bench workout.
Thomas Nguyen
So I'll even remove dips? Wouldn't they help with both ohp and bench? What if I can't do a single chin up? Is there a reason for the chin ups over pullups?
Grayson Moore
Then just fuck extra pressing/dipping until you can. It gives you NOTHING right now and you've concluded it yourself
Sebastian Jackson
Yes, fuck dips. Do negatives chin/pull ups, band/weight assisted in machine. Chins involve supination of forearm (more biceps), pull ips involve pronation of forearm (more forearm). Both work well since both do elbow flexion, just pick one and stick to it. The pull ups are usually easier on the elbow joint.
Jordan Adams
ONE ARMED OTIS UPS - 3 SETS, 10 REPS (EACH SIDE) RUSSIAN TWISTS - 3 SETS, 20 REPS REVERSE CRUNCH HIP LIFTS - 3 SETS, 10 REPS WEIGHTED CRUNCHES - 3 SETS, 15 REPS is this a good abs routine
Jordan Wilson
Hows this: 5 day split Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-15 reps 3 sets of Bench Press, 8-10 reps 3 sets of Incline Flies, 8-10 reps 3 sets of Chest Dips until failure 3 sets of Barbell Curls, 8-10 reps 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8 (Do bench press first) Tuesday: Legs/Calves
4 sets of Squats 8-10 reps 3 sets of Leg Press 8-20 reps 3 sets of Leg Extensions till failure 3 sets of Leg Curls 8-15reps Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps 4 sets of Deadlifts 8 reps 3 sets of long bar Rows 8-15reps 3 sets of barbell Rows 8-10 reps 3 sets of Hyperextensions 8-10 reps (Deadlifts done first) Thursday: Shoulders/Triceps
3 sets of bench , go for same weight and reps as Monday at least 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-15 reps 3 sets of Upright Rows supersetted with Lateral Raises 8-15 reps 3 sets of front raises 8-15reps 3 sets of Lying Rear Delt Raises 8-10 reps 4 sets of Pulldowns 8-15reps 3 sets of Skullcrushers 8-15 reps Saturday: Full Body (strength)
3 sets of Deadlifts 8 reps 3 sets of Squats 8 reps 3 sets of Leg extensions 10-15 reps (light weight) Focus on compounds and try to add 2 reps to each accessory exercise each session until you can do 15 reps with that weight. Next session, increase the weight and drop the reps back down to 8 Lower the volume if you're cutting. You might have to adjust the volume to what you can handle too if you're bulking
Ian Campbell
what is this typed in?
Charles Lopez
AxBxCxx Hill sprints or do something active with friends at least twice a week, preferably on my rest days
Increase weight when I hit reps Probably change to a more strength based progression on compounds soon. Chins, dips, and pull ups are weighted Ab wheel is kneeling with a pause at the bottom. Add a second to the pause when I hit reps >o-one day I'll do standing I'm just learning power cleans, so C day is a little weird. I'll probably end up dropping incline bench for incline flies as a 3x8-15 hypertrophy after pull ups after I stop progressing on one of the exercises.
Easton Morris
I recently bought a pair of dumbbells should i add dumbbell squats like pic related to my routine what are they good for
Zachary Ross
DeFranco Built like a Badass here, anyone else go all of the way through the program? I'm a month in and so far I'm liking it, but I feel like it lacks leg work. General input on the program also welcome.
William Morgan
I need your advice Veeky Forums, I'm currently doing candito's lp strength/hypertrophy routine and wanted to know, if I were to change monday to a rest day and sunday to a workout day would it affect my gains? I just started school and the schedule I got makes it hard to workout on mondays. For reference here is what I'm currently doing:
>Monday Squat 3x6 Deadlift 2x6 Leg Press 3x10 Lying Leg Curl Machine 3x10