morning routine:
Farmer's Carry- 25 Meters x 10 Sets
Back Squat OR Front Squat- 10 Reps (use choice for remainder of workout)
Weighted Carry- 100 Meters
Weighted Walking Lunges- 10 Reps each side
Dumbbell Deadlift- 10 Reps (same weights as Farmer's Carry
1. Push-ups- Max Reps
2. Sit-ups- Max Reps
---- 5 Rounds
3. Then, Run 3 Miles
1-2 hours weight lifting all the techniques I know
Mid day is pic related
Evenings are this.
youtu.be
Every day.
Are you training for specfor or something?
Your volume is absolutely ridiculous. Cut out the squats and deadlifts and reduce your amount of carries or you'll burn out in under a week.
Couple of questions before I can critique your routine user.
How long have you been lifting?
What gear are you running?
At what age did you discover you are borderline retarded?
Also what is your fucking goal doing this? Do you want to die?
I've been lifting a few weeks
I'm natural
Is my routine bad?
I like lifting and want to lift everyday and get big
Can you be a little more specific with your goals? Because you don't seem to have a realistic programming mentality...to say the least.
Also, what are your stats? Age, height, weight 5RM
Your routine is way, way to massive. About 1/5 of that is still too much to do every day.
You need more knowledge. Do a standard bodyweight routine.
I want to get stronger
I'm 5'9, 133lbs
Can't say age
I dont know my 5rm as I only have weights up to 100lbs
You can't lift every day. Not unless you're doing really light weights and high really high reps.
So you don't go to a gym?
I like lifting this much though
I've already been doing this routine for 3 days and I feel fine
I lift in my room
Have you been tracking your lifts? And have you been actually doing this routine for the last three weeks consistently?
You will not get stronger with 100lbs. You can not get stronger with 100lbs.
Buy an Olympic barbell set, heavy dumbbell set or join a gym or you will literally never achieve your goals.
You can do anything for 3 days. In 3 weeks you'll be injured and probably weaker, certainly not stronger, I promise you.
I haven't and I've ran it for 3 days now
I can't afford more weights
I've only got $100
Is it bad?
Ok so because you seem very concerned with money and won't tell me your age I'm assuming you're not 18. You also have like no programming knowledge. Read the sticky is about all I can say. And to get stronger and big, you will really need more weight.
A
3x8 ohp
lat raises to strengthen RC 3x8
Curls 3x8
tricep rope pull down 3x8
B
Bench 3x8
Squat 3x8
Cable pull 3X8
ABABAxx
sometimes ABxABxx
>working out longer than 30 min to an hour natty
If you can't afford the tools, don't expect to be able to build the house.
Do a bodyweight routine THAT YOU DIDN'T MAKE YOURSELF
Go to /asp/, find the bodyweight general and ask them. It's your best option, they will help you out
Rate?
I'm retarded and weak, should I start greyskull lp phraks?
UHHH Someone answer this? I'm going to the gym today and idk what to do
A
Squat 3x5
Dip 5x5
Clean 5x3
B
Deadlift 1x5
Press 5x5
Chin-up 3x5
Leg raise 3xF
Go for it
Yea man do it.
When it comes to rows, don't worry about using the barbell. Chest-supported row machines, cable rows and dumbells are all good
After the 3 exercises finish off with lots of push ups and lunges etc.
I think Phraks GSLP is one of the best programs out there.
When it says (alternating), does it mean between days or sets?
>tricep pull down
>pull down
>pull
Days bro. Good luck. Stick with it
Please respond.
Is that AxBxAxx BxAxBxx?
Nice
Sometimes less is more, brah. Unless you're the hulk or rich piana, this is some pretty serious shit.
Just do one complex a day or start at a gym and do a proper routine
Just started going to the gym. PT was a brown aussie girl with a bunch in the oven (not showing though)
This was what she had me do
circuit
>incline dumbbell
>bar curls
>military
>deadlift
and she had me do leaning pull ups with a bungee straps I forget the name
non circuit
>squats
>3x20 abdominal
>15 mins of cardio
Said do this workout 3 days a week to build muscle and lower bodyfat
What do you faggots think?
Have been doing stronglifts for 4 1/2 months and gotten all compounds to intermediate according to Strenght Standards (except for diddly which is advanved).
I feel like I have more (semi) linear progression left if I go down from 5x5 to 3x5 on compounds.
How does this look overall if I'm looking for to gain strength but also focus a bit on aesthetics? Anything missing?
>no bench
>stupid bar curls instead of smart dumbbell
>Cardio which is scientifically proven to KILL gains
Are there really people out there who doesn't bench?
What the fuck do you tell people who find out you lift and:
>How much you bench, bro
I just went to the gym and did pretty intense cardio for my standards and then dumbbell exercises and machines lol, the barbells are always in use and I don't know how to use them. Do you have any tips for going to the gym alone when you are new? I don't want to hurt myself/irritate people.
Tell them I don't
>gotta confuse the bros amirite babe
Well with form you could just watch videos online and practice at home with like a broomstick really lol. But you just have to get in there soon and do it. And try going at different times or just waiting until someone is done. Don't be an asshole, rerack weights use good form and you'll be fine.
Should I add bench to the circuit or just go with this and add bench when I get used to form
too much?
Good point.
Muscle confusions for regular gains, bro confusion for social gains
If you're just starting out I would do flat instead of incline and maybe include some rows.
Then you can do incline later if you wanna focus on the upper part of your bewbs
AxBxAxx
BxAxBxx
A:
Squats 3x5
Bench 3x5
DL 1x5
Dips 2x8
Lateral Pull-downs 3x8
B: Squats 3x5
OHP 3x5
Chin-ups 3x8
Lat Pulldowns 3x8
Seated Cable Rows 3x8
Every Friday:
2-3x8 Barbell Curls
2-3x8 Tricep Extensions
>Pumping arms every friday to show off in the night
Pathetic.
Add triceps extensions to A and curls to B
Just starting on Phraks Greyskull LP, did I make a good choice in choosing a program?
Up until now it was just a year-ish of doing whatever at the gym with a VERY loose routine with pretty mediocre gains compared to what could have been accomplished, so I want to start out on an actual program.