Routine Rating Thread

Wrists, shoulders, lumbar spine

Arguably safer than deadlift as well.

One of the safest lifts, 3bh

:)

Day 1:
Lowbar Squat
Face pulls
Bench press
Close grip bench press
Db shoulder press
curls
Ab work

Day 2:
Deadlift OR halting deadlifts and rack pulls
Face pulls
Bench press
Rows
Z-Press
Shrugs
Tricep extensions

Day 3:
Highbar squat rep max, with back off sets
Bench press
Dips
Lat raises
Chinups
Curls
Tricep extensions
Good mornings

Reps and sets vary by week.

Literally this with dumbbell tricep extension added on bench days and dumbbell curls on OHP days. Also substituted lat pulldown for chin ups since I am fat and started a month ago.

I tend to go 3-4 days a week. Does anyone think I would see a lot more progress if I went more often? I want to avoid overtraining, and also don't want to have too intense a schedule to avoid flaming out entirely.

Is this routine good?

So you literally know nothing?
Good to know.

Wrist is the same as bench, just use proper form
Shoulder? Quite the opposite it is rehabilitative and good at preventing injury, if done with proper form
Lumbar spine?
Don't lean back like a retard, and keep your glutes flexed (i.e. Use proper form)

You are literally more retarded than people who think deadlifts are bad for your back, or squats are bad for your knees

Here is the truth:
Bad form is bad for your joints

If you know more than nothing about arthrokinematics and biomechanics, you understand that proper form negates all of these concerns.

So Im worse off doing DB OHP is what you're saying?

Literally my favorite novice routine.

The ONLY changes I would even consider, would be delt work on ohp day, and either upper trap or calf work on bench day.
That is optional, and only for aesthetics.

For sure don't change the frequency.
I would even recommend against the arm isolations. But the frequency is a big NO-NO, excepting the addition of a non-training day here and there (in an auto-regulatory manner)

You will just get less frequent progressive overload, and make slightly slower gains.
DB is a great accessory, but harder to progress on as quickly.

The difference isn't drastic, but more than negligible

whats wrong with the arm isolations? I read that elbow flexion/extension are separate from the 6 major movements

I feel it leads to an unaesthetic delt:arm ratio in natty lifters (i.e. People who already will struggle with small delts)

Sourcing arm work from compounds keeps them a little more proportional.

Imo the focus as a natty should be almost entirely on delts, lats, upper chest, as these are nigh impossible to overdevelop without roids.

If you focus on building chest and delts, the tricep will come.
If you focus on building lats and traps, the bicep will come.

I have never trained arms and i feel mine are proportionally bigger than i would like

Just about to start a modified 5/3/1 and wondering what you guys would think about it.

>Monday: OHP
OHP 5/3/1
Bench 5x10 @ 60% WM
Incline Curls 3x8
Lateral Raises 3x8
Dips 3x8

>Tuesday: Deadlift
Deadlift 5/3/1
Squat 5x10 @ 60% WM
Pull Ups
Hanging Leg Raises
Reverse Curls

>Thursday: Bench
Bench 5/3/1
Incline Bench 5x10 @ 60% WM
Incline curls 3x8
Dips 3x8
Arnold Press 3x8

>Friday: Squat
Squat 5/3/1
Deadlift 5x10 @ 60% WM
Pull Ups
Hanging Leg Raises
Reverse Curls

I'm still working on the structure of it and it feels like I'm missing something. I'd really like to get pendlay or DB rows in there somewhere, but I'm not sure where it would make sense to include them and pullups seem like a more important exercise.
Anyone think I should add or remove anything? Any major changes to the overall structure that could improve it?

Looks breddy gud.

I would consider doing a Hard set of vertical pulling for every hard set of vertical pressing, and a hard set of horizontal pulling for every hard set of horizontal pressing.

Maybe rows on deadlift and pull up on squat or vice versa.

You could maybe even do some lighter volume work on your pressing days.

Intermediate is where you have a tiny bit of flexibility, so play around with it and see what works best

ABxCDxx
Old football routine they printed for us in highschool. I kept some of them
A
Bench 8,3,6,6,5,4,2
Pull ups 3x8
Close Grip Incline 8,6,4,2
Barbell Bentover row 10,10,8,8
OHP 8,6,4,2
Skullcrushers 3x8
Db shoulder 4 way 2x10

B
Overhead squats 3x8
Hang clean front squat catch 3x6
Hang clean regular 4,4,3,3,2,1
Squat 8,3,12,10,8,6,4,4
Straight Leg Dead 4x8
Lunges 3x8
Lewis lift 2x12

C
Close Grip Bench 8,3,6,4,4,2
Chin ups 3x8
Incline Bench 8,8,6,4
Reverse grip Barbell Bentover Row 8,8,6,4
Plate pulls 2x12
Db curls 3x8
Db flies 3x8

D
Overhead squat 3x8
Power clean split catch 3x6
Power clean 4,3,2,2,1
Front Squat 8,3,8,6,4
Raised Straight Leg Dead lift 3x12
Side Lunges 2x12

Usually run 2 miles after lifting too. Being fat sucks. Adding in accessory lifts as i learn more

What's wrong with it?

Literally everything, including the reference to brosplits

Monday - Shoulders/Cardio/Abs
Tuesday - Backday/Cardio
Wednesday - Chestday/Abs
Thursday - Legs/Cardio/Abs
Friday - Arms
Saturday/Sunday - Rest

How am I bros?

The fuck is that lower-upper leg length ratio?

Other than that this bod is my goal.

>brosplit
>no progression model
>no set and rep scheme
>no VIF management
0/10 follow a proven novice routine, you fucking retard

How does this 4 day Texas Method Look?

Monday
Bench 3x5 +1kg
OHP 5x5 90% of 5RM
Cable Rows 3x10
Bicep Curls 3x10
Tuesday
Squat 3x5 +2kg
Power Clean 3x5
Hanging leg raise 3x10
Back extension 3x10
Thursday
OHP 3x5 +1kg
Bench 5x5 90% of 5RM
Chinup 3xF
Tricep Extensions 3x10
Friday
Deadlift 1x5 +2kg
Squating 5x5 90% 5RM
Hanging leg raise 3x10
Back extension 3x10

Back and Shoulders (A)

Close Grip Supine Pulldown or V-Bar Pulldown 2x10-12, 1x8-10
Rack Chin or DB Row 1x10-12, 1x8-10
Wide Grip Cable Row 1x10-12, 1x8-10
DL or Rack Pull 1x10-12, 1x6-8
5 min Rest
Shoulder Press 1x10-12, 1x8-10, 1x6-8
Upright Row 1x10-12, 1x8-10
Lat Raise 1x10-12, 1x6-8

Chest and Arms (B)

Bench 2x10-12, 1x6-8
Incline DB Press 1x10-12, 1x6-8
DB Flies 1x10-12, 1x8-10
5 min rest
Hammer Curls 1x10-12, 1x6-8
BB Curls 1x10-12, 1x6-8
5 min rest (optional)
Cable Pushdown 1x10-12, 1x8-10
Skullcrushers 1x10-12, 1x8-10
Seated DB Tricep Press 1x10-12, 1x8-10

Legs (C)

Leg Extension 1x15, 1x10-12, 1x10-12
Front Squat 2x10-12, 1x10-12
Hack Squat 2x10-12, 1x10-12
5 Minute Rest
Leg Curl 1x10-12, 1x10-12
RDL 1x10-12, 1x10-12
BB Calf Raise 1x10-12, 1x10-12 RP x2
Seated Calf Raise 1x10-12, 1x6-8

ABxCx or ABCx

Last set is taken to failure or very close, all other sets are moderate warmups. Bench is done full rom, bar to mid or upper chest with a strong arch to simulate a slight decline press. Not to be confused with pressing lower on the chest as that has too much shoulder involvement.

Sorry heres an nonautistic format

Monday
Bench 3x5 +1kg
OHP 5x5 90% of 5RM
Cable Rows 3x10
Bicep Curls 3x10

Tuesday
Squat 3x5 +2kg
Power Clean 3x5
Hanging leg raise 3x10
Back extension 3x10

Thursday
OHP 3x5 +1kg
Bench 5x5 90% of 5RM
Chinup 3xF
Tricep Extensions 3x10

Friday
Deadlift 1x5 +2kg
Squating 5x5 90% 5RM
Hanging leg raise 3x10
Back extension 3x10

Can anyone recommend a good program for someone with a 450 squat, 525 diddy and 315 binch.

I was thinking Candito but someone said my lifts are too high for an intermediate program.

>tricep extensions

No reason those should be there over a curling variant.

Do both rows and pullups/pulldowns every upper day.

C6W is a good program for advanced lifters.

reposting mine. pls gimme some constructive criticisms

A:
db inc.bench 3x5
squat 3x5
db curls 2x10
rope tricep push downs 2x10
B:
bb rows 3x5
rdl 3x5 (can't DL because.)
facepulls 2x10
db pullovers 2x10
C:
press 3x5
squat 3x5
lat raises 2x10
front raises 2x10
xAxBxCx

>RDL on pull day

Wanna know how I know you have no idea what you're doing?

...yes please. gimme the how, why and what to change to improve my routine if you want.

>tfw wanna use Canditoes 6 week program but can't go to the gym on saturdays

help me brahs, I need to find a new routine

You're doing DB incline bench as a main movement, you're doing RDLs instead of deadlifts which only covers one of the muscles deadlifts train, you're not doing any real lat work, you're not doing any real chest work and I could go on but the general jist is that you're doing so little work and doing it so inefficiently that you can do a 2 day/week routine with 3 exercises and get more out of it than that.

Do a real routine.

thoughts on this routine? i've been on it for a few weeks now and have seen some decent improvements. on the 7th day i do some minor stuff like forearms/calves where i'm lacking at the moment

muscleandstrength.com/workouts/phul-workout

Advanced programming is essentially intermediate programming with higher levels of either frequency, volume, or both (you obviously are maxing out training intensity)
Keep in mind that increasing frequency without increasing weekly training volume means decreasing volume on individual training sessions.
Here is some great information
m.youtube.com/watch?v=aJcgU-hJOVY
m.youtube.com/watch?v=_3q3KnYtYIg
m.youtube.com/watch?v=S1_FN1MaI5k

Read practical programming for strength training, if you have not already

as much as I want to DL, I can't because the free gym at work is not on the ground floor, which always prompts the gym staff to tell me off that I can't drop the weight no matter how much I control the downward movement (it'll always make a sound). Not to mention the damn hex plates which are the only ones available. I'm on a tight schedule and budget so I just tried to simplify the gslp routine. Is there a simpler solid routine you want to suggest?

Also if you are a basic bitch with no understanding of VIF at all, here is some novice/intermediate level information
m.youtube.com/watch?v=Dl8v6frDJHc
m.youtube.com/watch?v=nun-vSQV6wU

I assume you know this shit already, but if not it can't hurt to post.

You should look through jeff nippard's podcasts, he has some legit interviews from time to time

put stretching pads on the floor and deadlift on them, rhats what everyone does

wouldn't the hex plates still roll off when putting them down? damn it now I look like a fag that looks for more reasons not to DL. I want to guys. I-I just can't with the circumstances.

also, isn't bb rows enough for lat work?

You can't deadlift. Means you'll never ever be a powerlifter.

Do squats and a hamstring movement like RDLs for legs, do bench for chest with form that actually trains the chest (or pick a bench variation like incline or decline), do pullups and rows every time you train chest and shoulders. Do DB shoulder press after benching so you're not doing OHP with fatigued shoulders.

Example routine:
Squat
Glute Ham raise
Bench
Row
Shoulder Press
Close Grip Pulldowns
Standing Calf Raise

You can either do one heavy set of everything or split it up into two workouts of 3x5-8 and go 4-6 days a week instead of 3-4. If you do choose to split it up, make sure you train Shoulder Press with Bench, hamstrings and calves with squats, rows with pulldowns etc. Don't train the same muscle 2 days in a row.

>inb4 1 set isn't enough
Tell that to all the famous programs like madcow, 5/3/1 and TM that focus progression around 1 heavy set per week per exercise.

One HEAVY set.

Lots of lighter sets, lots of warm up sets.

Things a novice has no use for.

they dont roll on with the standard circle plates so you should be perfectly fine. you can't like drop the bb from top position to the floor even with the pads, just gotta control it and youre fine dude.

if youre worried about DLing then youre probably not comfortable with your form. either record yourself and have people comment or invest in like 2 training sessions with a trainer and work on it. be safe!

Is this okay for a beginner?

A
Bench/OHP (alternating) 3x5
BB Row/Pullups (alternating)
Squats 3x5

B
Bench/OHP (alternating)
BB Rows/Pullups (alternating)
Deadlift 1x5

C
Bench/OHP (alternating)
BB Rows/Pullups(alternating)
Squats 3x5

On Bench Days
Skullcrushers 3x8
Lat Pulldowns 3x8
Lateral Raises 3x8

On OHP Days
DB Bench Press 3x8
Seated Rows 3x8
EZ Bar Curl 3x8

Always warm up. Helps to build form and increase performance. If extra volume is necessary a high rep back off set after the heavy set is beneficial for progress and form if the trainee has enough time for it, but most simply don't.

>warm up sets

Garbage...warm up sets are fucking garbage and useless.
Anything over 50% of 1rpm is a working set and counts towards total volume.

A warmup set is anything that is done before the heaviest working set that doesn't result in a net decrease in performance when doing that set. Working sets significantly decrease performance of subsequent sets, therefore this needs to be accounted for.

5/3/1 and Madcow both count warmups as part of the working sets anyway.

guys I do

A
Deadlifts
OHP
Dips

B
Squats
Hammercurls
Chins

want to replace hammercurls but not sure with what?

Bench

i think you should just take out some of the chest work and put squats in. but dont listen to me, as Im a dyel