What are your accessories of choice for pic related?
I just switched to GreySkull LP, ordered microplates online but they wont arrive for another 10 days at least. What can I do? Do I just stay on a weight 2 workouts consecutively and try to do even more AMRAPs the second time?
>What are your accessories of choice for pic related? neck harness everyday shrugs on deadlift day A: lat. raises, curls B: close-grip bench press, facepulls
>Do I just stay on a weight 2 workouts consecutively and try to do even more AMRAPs the second time? yes, this is good
Grayson Thompson
>mfw just decided to start using frequency method for chinups >had these pullup bars at 5min run distance in a park near me >some fatty completely recked them >rip dreams of lats
Nicholas Jones
I suppose this is as good a place to post as any - I live in a tiny ass town, so no gym for me, and I have neither the space nor money for proper equipment. Hence I've been forced to improvise. My morning workout goes as follows:
10 press-ups and 15 sit-ups, alternated three times in a row. Rest 3 mins, then repeat. Three repetitions in total, plus an extra set to round it up to 100 press-ups and 150 sit-ups per session.
In the evening I put a couple of kilos worth of books in a bag and lift it with one hand, 10 lifts at a time, alternating between hands, for a total of 30 lifts with each hand. Then I throw in another 20 to bring it up to 50 each.
Is this enough? I skip sessions occasionally so I'm doing this 4 or 5 times a week. How long until I should expect to see some gains?
I've been thinking of adding squats to add some leg muscle, although it's really my total lack of upper body weight I'm concerned about (I'm skinny as fuck). Are there any other important muscle groups I'm not working with this routine?
Gavin Bell
What are your guys thought on this routine I came across. Im looking for a hypertrophy focused routine on a 3-day full-body split. The rep ranges are to work up from the minimum to the maximum and then up the weight. And limit rest time to 2-4 minutes. Change up the exercises every 2-3 months.
Day A: Weighted Dip: 5 x 6 Barbell Squat: 3 x 8-15 Seated cable row: 3 x 8-12 Good Morning: 3 x 8-12 DB curl: 3 x 15
Day B: Squat: 5 x 6 Overhead Pres: 3 x 8-12 Chinup: 3 x 8-12 Snatch grip hanging high pulls: 3 x 8 Skuullcrusher: 4 x 10
Day C: Barbell Row: 5 x 6 Front Squat: 3 x 8-15 Incline DB bench: 3 x 8-12 Romanian Deadlift: 3 x 8-15 Seated incline DB curl: 3 x 12
Levi Rogers
Pre-holiday cutting thingy, absolute madman edition. Only 5 weeks to go.
B / Wednesday XxX Deadlift 4x6 Benchpress 4x6 Rows 3x8 DB Shoulderpress 3x10 Ez-Bar Curls & Skullcrushers Abs
C / Friday 4x6 Front Squat 4x6 Incline Benchpress 4x6 Romanian Deadlift 3x8 DB Rows 3x10 DB Hammer Curls & Overhead Tricep Ext. Abs
Keeping things fairly light at 75-80ish% of maxes for the big compounds, but I intend to add a little each time I hit a lift. Accessory/arms work is whatever is manageable. Swimming on tues/thursdays.
186cm, 98kg right now. I'd love to maintain the weight but a little bodyfat reduction is first priority right now. I'll see if I can hit 100kg leanish for christmas.
David Collins
So, you're working pec, triceps, abs and biceps pic related is really useful if you wanna spend the time -I'd suggest getting a pullup bar and put it in a doorframe, adding pullups or chinups could make it a pretty decent routine. -Once you can do pushups with relative ease start wearing a backback with weight in it. do dips, holding onto a surface with your feet on like a chair -For legs I'd suggest getting a dumbbell (one of those where you can add the little plates) and do Goblet Squats. get a couple dumbbells so you can do many more exercises. if you want to work on em even more do dumbbell lunges and dumbbell glute bridges -also the absence of deadlifting and pulling in general means your grip and back are pretty weak, the pullups would fix this but you could also do: DB deadlifts, DB farmer walks, DB shrugs.
Jaxon Davis
Just got a home gym, currently sticking to mostly compounds because of low equipment.
Push// Flat bb bench, 6x8-12 Incline bb bench 3x12 Db flys 4x12 Lateral raises 4x12 Front raises 4x12
Pull Bb row 6x12 Weighted pull ups 4x10 Db row 3x12 Rear delt row 3x12 Bb curl 4x f
Legs Squat 8x8 Straight leg deadlift 4x6 Glute bridges 4x10 Lunges 4x8
Charles Smith
Reposting from the qtddtot thread The 'rules' are simple
>Never go to absolute failure >Increase max by 1% for every rep past the minimun (+ sets) >Deload by 10% if i miss a rep >Same exercise days progress independently of each other.
John Morales
A Squat 3x5 Bench 3x5 Row 3x5 Pull-ups 3x8 Skullcrusher 3x8 Leg Curl 3x8
B Squat 3x5 OHP 3x5 Deadlift 1x5 Cable Rows 3x8 Dumbell Incline Bench Press 3x8 EZ bar curl 3x8
Is this any good for a beginner?
Jonathan Ross
squat 8/5/3/1 ohp 5/3/1 pushpress 2x3 3 dead hangsx30 seconds 3x7chinups day b: 5/3/1 bench 3x5 dumbell press 3x7 chin ups deadhangs x 3 3x5 shrugs 2x5 warmup deadlifts 2x alternating mixed grips max deadlifts
also one 5 mile bike ride a week for cardio
Luis Roberts
anyone? kinda made this program myself but im stalling... could be the cut/coming of cycle though
Adrian Adams
>What are your accessories of choice for pic related?
Pullups&skullcrushers for overhead press, tricep extensions and curls/rows for bench press. Add hanging leg raises for squat days and weighed planks for diddydays and it's my routine.
>What can I do?
Stop overthinking and go work out. I'm at 130 kg bench, 190 squats and 240 deadlifts and I have no microplates.
Andrew Kelly
If you're not eating enough or resting enough then of course you're stalling.
Jayden Bailey
im resting plenty, taking a day off between a/b (except for bike day) probably the cut then.
Cameron Foster
thanks for the advice
Gavin James
well, I'm sure you had an easier time progressing than me. I may need every help I can get
Ryan Gomez
Routien thread? im a poorfag so i do calisthenics. my routien wake up and do push ups untill i fail pull ups 3 times to fail chin ups 2 times to fail 1:30 seconds in between dips 5x5 pistole squats 5x10 skull crushers 5x15
i also run 5k 2 times a week and i try to sprint as much as i can results after one year. i was a 55 kilo skelle at 193 cm now a 60 kilo skelle