Time for some routine posting and critiques- hoping for some feedback:
xABxCAxx xBCxABxx xCAxBCxx
A-Push
>OHP 5x5
Bench 5x5
incline bench5x5
tricep pull down 3x8
Lateral raises 3x8
arnold press 3x8
B- Legs
Squat 5x5
>RDL 3x5
calf raises 3x12
Bulgarian split squat 3x8
lunges 3x8
leg curls 3x8
C- Pull
Deadlift 3x5
>barbell row 5x5
chinup 3x12
bicep curls 3x8
hammer curls 3x8
lat pulldown 3x8
on the weeks with the repeating letter, I do the > exercise on the second day/time.
you mean its time to post shitty ass routines with no rational thought behind them because we are all special snowflakes that need special attention and premade programs won't do.
BEGINNERS CAN'T DESIGN ROUTINES, SO THEY ARE BETTER OFF PICKING A PREMADE ROUTINE.
PEOPLE WHO CAN DESIGN THEIR ROUTINES DOESN'T NEED CRITIQUE.
CONCLUSION? THESE THREADS HELP NO ONE.
also, your routine sucks ass.
bump
Thanks bud, your input has been noted.
Me again, to prove my point, tell me these things:
1. What's the rationale behind your ABC structure. Why do you opt for less than 2x per week frequency for half of the month?
2. What's the rationale behind your rep schemes? Why 3x5, 5x5, 3x8, 3x12?
3. What's the rationale behind your exercise order? Why do you put calf raises in the middle of your workout for instance?
4. What's the rationale behind only doing the >-exercises on the second time, why these exercises? This means you're only rowing 2 times per month for instance.
I mistyped what I meant, the > exercise happens every other workout, so it won't just be twice a month,
as for the calf raises in the middle, my formatting is shit, my apologies,
the rep scheme is done in the way that I lift, albeit it can be much better, this is what I've typically been doing. the lower numbers for the higher wieght. Some parts of my body are stronger than others. Then again like you said I don't know shit.
so you're right I shouldnt modify a workout that's already been made, but I didn't find a PPL that was 4 days, so I took the 'best' from across the board and made this.
I also left out things like your plan of progression. Linear progression? Linear periodization? I left your planned intensities, and your deload strategy.
Don't get me wrong, you don't NEED to know any of these things to get strong or aesthetic or whatever. Most people don't. Everything works given enough time. But optimizing all these variables will make your training more efficient, and I'd say it's pretty stupid to dedicate so much time in the gym in an inefficient way. I'll try answering the questions I asked myself, in regards to optimization:
1. You seem to realize that generally, higher frequency is better than lower. The easiest way to accomplish this with a 4 day spit is either ULxULxx or PPLxFxx where F is a full body day. It's also much easier to structure your workouts on a weekly basis rather than one and a half basis.
2. For your compounds, your rep schemes need to have a purpose, and you can't really know this without having a progression scheme. For your accessories it doesn't really matter, but one should aim at higher reps with lower intensities because, believe it or not, it's easier to injure yourself with one joint exercises, if it weren't, one could just as easily do heavy 3-5 rep curls, but it's safer not to. Accessories can be progressed via reps (then you need to change to a range, like 8-15 or whatever) or via weights, or via any arbitrary thing you want. It doesn't matter that much.
3. Unless you know what you're doing, you should arrange your exercises in order of difficulty (i.e. the lower the reps + higher intensity goes first). There's a time and place for supersets and weird orders like splitting your compound sets with accessories between (sheiko does this a lot) but you shouldn't worry about that.
4. >-exercises could be moved to the FB day,
But as I said in #2: You need to start with knowing your fitness level, are you a beginner or intermediate or advanced? After that you need to answer what type of program you want to be running in terms of progression? Weekly progression? Monthly progession? Some other progression form? if you don't know these things you can't really design an intelligent program.
thanks for all the input, you've given me a lot to think about. I feel well out of my depth now.
I'm a beginner-intermediate. I did SL a while back but I stopped going to the gym. I've started to go back but I wanted something more than a simple ABA with 3 exercises per. I figured I could make a PPL which would do the trick, guess not.
I know this might be shit
but does this look any better?
xABCxFx
A-Push
Bench 5x5
incline bench5x5
tricep pull down 3x8-12
arnold press 3x8-12
Lateral raises 3x8-12
B- Legs
Squat 5x5
Bulgarian split squat 3x8-12
lunges 3x8-12
calf raises 3x8-12
leg curls 3x8-12
C- Pull
Deadlift 3x5
chinup 3x8-12
bicep curls 3x8-12
hammer curls 3x8-12
lat pulldown 3x8-12
F- Full Body
RDL 3x5
OHP 5x5
barbell row 5x5
DB flys 3x8
pullups 3x8-12
add 5lbs a week to the accessories, and 10bs to the compounds.
A
>snatch Grip High Pulll: 4 x 5
>squat: 3 x 6
>OHP: 4 x 8
>W. Chinup: 4 x 6
>Cable Crossover: 3 x 15
>BB curll: 3 x 10
>Leg Raises: 3 x 10
B
>Deadlift: 5/3/1
>Deadlift: 5 x 10 (@50%)
>DB Bench: 4 x 8
>DB Row: 4 x 8
>Lateral Raise: 3 x 15
>skullcrusher: 3 x 12
>Neck Curls: 3 x 20
C
>Power clean: 5 x 3
>Push Press: 5 x 3
>Pause squat: 4 x 6
>Pullup: 4 x 10
>W. DIps: 4 x 10
>Hammer curls: 3 x 15
>Leg Raise: 3 x 10
Intermediate lifter.
Like 3 day a week format over other programs as I dont have a ton of time. Also dont want to do pure strength work like TM, would like to increase the TUT in order to get a bit bigger.
exercise selection is due to me wanting to increase upper body mass; upper back, and shoulders particularly. I also reallly enjoy doing these olympic lift variations, and hate doing BB bench,
Progression is (for the most part) linear. I cant add weight everytime on deadlift, PC or PP, so they are microloaded or done via 5/3/1
A
Bench - 1x5@PR, 2x5@ 95%, 1x10@ ~75%
Squat - 1x5@pr, 2x5@95%, 1x10@~75%
Bb Row - 3x8
Pullups/Ohp - 3x8 (supersetted)
Curls/Extensions - 4-5x6-15 (ss)
Laterals/reardelts - 4-5x6-15 (ss)
Maybe 2-3 sets of abs and shrugs or whatever
B.
OHP - 1x5@pr, 2x5@95%, 1x10@~75%
Squat - 3x5@ 95% of 5rm that was achieved on previous session
Pullups - 3x8
Bench/Db Row - 3x8 (supersetted)
Rest is the same as a day
Keeping the same principles that worked for me before: heavy on compound lifts, lots of volume on smaller stuff, etc.
~2x/wk so I can afford a bit higher volume for fullbody
Minimum of 2 days of rest between workouts, more if I feel the need to
Intermediate, don't give a shit about DL anymore
I have stumbled into the following routine. Works best if you tend to start off rested on the weekend and get more tired as the work week continues:
Saturday:
Lat Pulldown 3x5
Standing Press 3x5
Deadlift 1x5
Monday:
Squat 3x5
Bench Press 3x5
Chin Ups for reps
Wednesday:
Lat Pulldown 3x5
Push-ups between Lat Pulldown rest sets for as many reps as possible.
Squats 3x5
My current goals are to gain the strength needed to do advanced calisthenics. I could just train the bodyweight movements, but I feel that would risk damaging my joints and connective tissue. Barbell movements allow for slow and careful increases in resistance.
any reason for squats twice instead of rows or some other compound??
I keep hearing so much different stuff so I tried to combine it a little. Has worked for me so far but I am just a beginner and would like to have any kind of advice. I can only go to the gym 4 times a week cause of work / family / masters studies. 4 times is pushing it already desu.
3-4 Days a week
Usually do A B and C a week and either A or B a second time that week.
A
Flat bench 3x5
Incline bench 3x10
Weighted dips 3x10
Triceps Cable Push Downs 3x10
sometimes also Triceps kick backs 3x10
B
Deadlifts 3x5
Normal rows 3x10
Vertical rows 3x10
Weighted chin ups 3x10
Straight bizeps curls 3x10
C
Normal Squats 3x5
Leg extentions 3x10
Over Head Press 3x5
Side lateral raises 3x5
Shrugs 3x10
Farmers Walk 3x as long as I can walk with 60% of my bodyweight
Also do half an hour jumping rope a week and pretty much daily ABS training.
Does anyone do alphadestiny's naturally enhanced routine?
>push day
>triceps pull down
>dyel
Day 1 - Chest / Triceps *
Day 2 - Back / Biceps. *
Day 3 - Legs / Shoulders * °
Day 4 - Chest / Triceps °
Day 5 - Back / Biceps °
* Max weight w/ 6 reps x 4 sets
° 3/4 Max weight w/ 12 reps x 4 sets
* ° Switch between the two each week
whoops should've been 'push-downs'
I do Lat Pulldown with a 45 degree lean, so I don't feel the need for rows.
Squats are twice a week as my main leg work.
Autism: the thread
hello
routine is quite intense and high in exercises, helps to deal with fatigue
>Chest
Flat 5x5
Incline 5x5
Peck Deck 4x8
Incline Dumbells 4x8
Dips 3xf
Cables (high to low & low to high) 4x8
>Back&Bi
Lat Pulldown 4x8
Deadlift 3x4-5 for the first two then go down a rep every set
Chin Up 3x8
Dumbell Rows 5x5
Lat Cable Pushdown 3x8
Preacher Curls 4x8
Curls over the bench 4x8
Incline Seated Curls 4x8
Hammer Curls 4x8
Cable Curls (rope & preacher bar) 4x8
>Legs
Squat 2x5-6 then same as DL
Half Squat 4x8
Leg Press 5x5
Leg Extension 5x5
Hamstring Curl 5x5
Seated Calf Extension 4x10
>Shoulders & Tri
OHP 4x8
Upright Row 4x8
Seated Dumbell OHP 4x8
Seated Dumbell Side Raise 4x8
Barbell Front Raise 4x10
Overhead Dumbell Extension 4x8
Skullcrushers 4x8
Close Grip Bench 4x8
Dips 4x15
Tricep Cable Pushdown (rope & preacher bar) 4x8
why not abcxabcx forever? why the one week?
cause I'm fucking retarded
this one makes more sense at least I hope it's closer to a real one
Rate my routine, I'm just a beginner so plz go easy on me
AxBxAxxBxAxB
A:
Squat 5x5
Bench 5x5
Row 5x5
B:
Squat 5x5
Press 5x5
Deadlift 1x5
I recently joined a new gym, and got 1 free session with a personal trainer. He asked me what I wanted. I said I was mostly focused on strength, but still wanted to look decent.
This is what he recommended. I know Veeky Forums usually doesn't care for personal trainers, but this kinda looks like the SS or Greyskull routines so I'm thinking of giving it a shot.
PUSH:
Bench
Incline
Dumbbell Shoulder Press
Ropes for Triceps
PULL:
Deadlift
Bent-Over Rows
Dumbbell Shrugs
Dumbbell for Biceps
LEGS:
Squats
Leg Press
PPL etc.
Monday:
>Lowbar Squat 3x8 @ 70%
>Highbar Squat 3x8
>Bench 5x4 @80%
>Bench 5x8 @65%
>Closegrip Bench 5x6-8
Tuesday:
>Bench 5x8
>Closegrip 5x8
>Dumbell bench 5x8
>Deadlift up to a single at 75%
Wednesday: off
Thursday:
>Lowbar Squat 3x6@75%
>Lowbar Squat 1x3@80%
>Bench 5x6 @ 75%
>Bench 5x8@ 65%
>Closegrip bench 5x6-8
Friday: rest
Saturday:
>Lowbar squat 3x4 @ 80%
>Highbar squat 3x8
>Deadlift up to a single @75%
>Bench up to a single @85-90%
>Bench 5x8@65%
>Closegrip bench 5x8
LP Lowbar squat days on a weekly basis, LP highbar workout to workout, LP deadlifts workout to workout. LP bench weekly, regardless of whether reps decrease or not
Curl 4x8 twice a week, rear delt flies with 10lb plates 2-3 times a week
LP is 5lb increments
I like it except I would add in 5x5 bench after pressing (with lighter weight than you usually use) and 5x5 press after benching (with lighter weight)
Most personal trainers are anal leakage, but that program is fine.
Its basically SS with some minor revisions.
go for it
>Bicep burls