Deadlift 3wk cycle pause med. grip bench 80% monday 3x5 face pulls - Leg and back hypertrophy: 2 lifts, 2-3x8-12 (lunges and rows)
3 week cycle is similar to 531 but with straight sets (4x5 80%, 3x3 90%, 5x1 95%)
Kayden Jenkins
full body three times a week >bench 5x5 or ohp (alternate every session) >squat 5x5 >deadlift 5x1 (one set) >pull ups 5x5 >skull crushes 5x5
I need a good routien for boxing
Jaxon Perez
do cleans, squats, chins, and push presses
Josiah King
no deadlifts?
Blake Garcia
if your a boxer i think cleans would suit you better, easier to recover from, builds up fast twitch muscles and quick power. also more metabolically demanding giving you better conditioning
David Morales
I lift for strength but don't know what to do except SS or TM or other methods. They don't seem to be working well for me.
PULL Barbell rows 4x5, 1x5+ 3x8-12 Pulldowns OR Pullups OR chinups 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer curls 4x8-12 dumbbell curls
Austin Robinson
Go look up the old training styles of the lifters from the past. They lifted heavy shit all of the time made tremendous gains and had workouts that didn't completely drain them or make their lives unduly stressful.
Zachary James
Any comments on mine? I'm looking to get a good all around workout, well balanced to avoid injury or excessive strain on any particular group. Am I missing anything?
Day 1: Legs. x= 1 set 8-10 reps or momo.
warmups on bike, ski walk thingy, and stair stepper 3x free weight squats. 3x calf machine extension 3x leg extension 3x leg curl 3x pairs adductors (not gonna pussy out just cause girls use it more)
. Day 2: Core
cardio warmup
3x upper abs 3x lower abs 3x obliques 3x back raises 3x side raises
Day 3: Push/Pull
3x push 4x pull (usually row or lat pulldowns) 2~x bicep iso (the row doesn't really work biceps as much as one would think, depends on if I do pulldowns and pull ups that day, want 3 sets for each muscle group) 3x horizontal rotator cuff 3x free weight shoulder shrugs
Also, anyone know any good free weight forearm exercises?
Gavin Campbell
A: Bench 3x5, Drop set or two Lat pull downs 4x8-12 OHP 3x5 Squats 4x5, will move up to 5x5 soon or add drop sets or something Face pulls 4xf Side raises 3x5-10
B: Deadlift 1x5 Weighted pull-ups 3x5 Incline bench 4x8-12 Chest-supported row 3x6-10 DB OHP 4x8-12 Side raises 2x8-15
AxxBxxx I do cardio on sunday
Eli Robinson
Such as?
Hudson Smith
Ive never lifted before and im kinda scrawny. I started doing StrongLifts 5x5 and added skullcrushers and bb curls. 6' 160 lbs but again im not a fatty, i have big thighs and lovehandles, not a fupa or anything. Should i continue to do the routine i stated above? I go Monday/Wednesday/Friday. Should i bulk or cut or eat at my TDEE?
Oliver Bailey
Someone please help
Cooper Green
Greyskull LP if you're worried about leg size, eat TDEE and then up your macros when progression gets hard
Nicholas Wilson
Okay, should i continue to do SL to get stronger, then switch, or switch immediately?
Leo Sanchez
I really don't see how you gain anything from remaining on SL. The PLG general has a dropbox with the GSLP pdf (it's relatively short and concise and should have you covered).
Thurs: Front squat - 5X8 Stiff legged deadlift - 3X8 Hamstring curl - 3X12 Calf raise - 5X8-15 Leg press - 3X12 Leg extension - 3X12
Fri: OHP - 3X6 Incline BB bench -4X8 Db row - 4X8 Single arm pulldowns - 4X8 Db shoulder press - 3X10 Across body hammer curls - 3X10 Forearm work - 4X10 Lateral raises - 4X10
Carson Richardson
Reddit PPL, been working good for me so far (about 6 months)
Nathaniel Rivera
So I'm about 10 weeks into SS and while I've gotten my noobie gains strength wise, aesthetically I haven't noticed anything. I know ten weeks is nothing in the scheme of things but after lurking /fit for awhile I see all the SS hate and am second guessing it. If I want just a purely aesthetic routine, what would you guys suggest? 6' 190 prolly 25% bf if that helps
Luke Cooper
Question about changing programs,
I've been doing Stronglifts for the past 5-6 months and I've made great gains, but i've been slowing failing/deloading more often.
Started as a manlet skelly (5'10") 125lbs and I am now 150lbs
So my question is, would it be better for me to switch to GreySkull LP at this point? I want both mass and aesthetics, but I don't know if I should switch so soon.
Push Bb rows 3x6 Deadlift I usually just do 5 of a weight but keep going up Shrugs 3x20 Weighted chins 3x5 Thick grip Ez bar curls 3x10 Thick grip hammer curls 3x10 Finish with normal pullups usually
Legs Squats 3x5 or Split squats 3x10 Calf raises 3x20 Bb glute bridges 3x10
PPLxPPLx
I want to throw power cleans in there. My best bet would be on leg day right? Or should I alternate it with deads?
I want to throw power cleans
Cameron Flores
*Pull I fucked up.
Also I've been doing db rows at the end of pull recently 3x20 Just 70 pounds mostly for bicep
