can we stop the shitposts and have a general routine thread? please post your routine, what you're looking to get out of your routine, ( aesthetics, strength, etc) and rate and help fix each others routines according to posters goals not your own strength or aesthetic goals.
A. Bench 3x8 Squat 3x8 Cable rows 3x8
B barbell OHP 3x8 curls 3x8 tricep extentisons 3x8
ABABAxx
goon start doing 5x5 on OHP, bench, and squat as well as adding diddly to A day and replacing cable rows with 5x5 barbell rows. next week's routine will be ABxABxx
not really looking to lift for aesthetics nor strength looking for a medium. goal is to become bearmode and add mass.
B >lateral raise 3x5/F >front raise 3x5/F >chin up 3x5/F >deadlift 3x5
AXBXAXX / BXAXBXX
Injured shoulder/arm inhibits me from doing OHP and dips. Need suggestions for shoulder and back/traps
Jace Morales
A >squat 4x8 >OHP 4x8 >deadlift 4x8 >dumbell benchpress 4x8
B >there is no B
AxAxAxx
Nathaniel Lewis
how bad are your injuries? howd you injure it.
looks good if youre doing SL but why not normal barbell bench.
Nathan Perry
I recognise you from that other thread.
PUT THE DEADS IN YOU CUNT
Hunter Lewis
>actual Veeky Forums related post >no replies Feel bad for you Op.
To contribute: Started training about 6 years ago (16 back then). First 6 months was some stupid electronic-machine-circle programm one of the trainers talked me into. Then switched to free weights on my own, started reading a lot online and ofc started with some stupid 3day chest-legs-back brosplit. Have been doing this pretty much ever since. Strength gains were pathetic for the time lifting. Did keto once every year without any true success and had a few (non-lifting) injurys, which hindered progress further. Then joined the army 2 years ago and couldn't train properly there because the army gyms suck ass here in Germany (didn't have a squat rack, a leg press or any leg machines whatsoever). Also did mostly cardio during that year. Then injured my foots badly while skydiving 1.5 years ago. Couldn't train properly for about 6 months, had to get slowly back in and only trained like 2 times per week since.
I moved 3 months ago, changed gyms and started really getting back into it, but the bro splits just didn't do anything. Abysmal strength gains and just all round dissatisfaction with my results from them.
So actually deloaded heavily (almost to beginner level) and started with ICF (with a few changes) 3 weeks ago. Incredible form improvements and actual progressive overload feels amazing. Only back to 2pl8 squat, but whatever.
TL;DR: Faggot me did only bro split for 6 years with terrible results, now doing ICF.
Carson Davis
haha I DID! read the post. i did them on my last day i worked out. ( kind of hurt my lower back it always hurts when i do deads hurt it kinda bad last year) im gonna deload and just do lightweight and watch formm for a week or two, i think my hips may be rising before my back a bit same with putting the weight down. one of the reasons i dont do deads.... my form sucks. but once i get good at it ill go 5x5. and im switching all my other compounds to 5x5
Samuel Green
Im doing reddit bw recommended routine >inb4 go back Though with weighted chinups and dips, lunges and rdl for legs (I have some dumbbells), row progression and push up progression, both in the last progression. And also training l-sit, can do only 20 secs atm though. Ive gained a lot of strength, and a little bit of muscle. My goal is to be able to do all the bw cool stuff, like levers, v sits, planche and handstand.
Grayson Myers
Since you can do bench, do incline and decline bench to replace OHP and dips respectively. Basically the same movements just not parallel to your trunk (although obviously make the angle as steep as you can).
And maybe add face pulls to A and shrugs to B to help with shoulders/back. Maybe some other accessories too. And try different types of row, pendlay is the best for the back, but a 45 degree row might help hit some other muscles too.
So you did, good-o.
Here's rippletits on diddly form, probably the best guide outside of Starting Strength itself: youtu.be/4AObAU-EcYE
Camden Powell
>why not normal barbell bench Because I like doing it with dumbells and also because I'm afraid of dropping the bar on my face and too autistic to ask someone to spot me
Alexander Cooper
FitNotes Workout - Tuesday 13th December 2016
** Flat Barbell Bench Press ** - 65.0 lbs x 10 reps - 85.0 lbs x 10 reps - 105.0 lbs x 10 reps - 145.0 lbs x 8 reps - 145.0 lbs x 8 reps - 145.0 lbs x 8 reps - 145.0 lbs x 8 reps
** Incline Barbell Bench Press ** - 65.0 lbs x 10 reps - 75.0 lbs x 10 reps - 85.0 lbs x 10 reps - 115.0 lbs x 8 reps - 115.0 lbs x 8 reps - 115.0 lbs x 8 reps - 135.0 lbs x 8 reps
** Flat Dumbbell Bench Press ** - 40.0 lbs x 12 reps - 40.0 lbs x 12 reps - 40.0 lbs x 12 reps - 45.0 lbs x 12 reps
** Incline Dumbbell Bench Press ** - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps - 40.0 lbs x 12 reps - 40.0 lbs x 12 reps
** Dumbbell Concentration Curl ** - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps
** V-Bar Push Down ** - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 57.5 lbs x 10 reps
** Plate Curl ** - 35.0 lbs x 15 reps - 35.0 lbs x 15 reps - 35.0 lbs x 15 reps
** Plate Tricep Extensions ** - 35.0 lbs x 15 reps - 35.0 lbs x 15 reps - 35.0 lbs x 15 reps
** Barbell Squat ** - 95.0 lbs x 10 reps - 95.0 lbs x 10 reps - 95.0 lbs x 10 reps - 95.0 lbs x 10 reps
will follow with other shit
Blake Young
oh man
i did my routine for about 2 years and my bench went form 135 to 190 for reps by adding 5lbs every 2 weeks or every month. stuck here tho.. so im switching to 5x5 on compounds. keeping 3x8 for accesories. trying to add diddly but my lower back hurts all the time from it prlly bad form trying to fix it. if it makes you feel any better im 24 so its not too late for you being 22
Jaxson Jones
FitNotes Workout - Thursday 15th December 2016
** Overhead Press ** - 45.0 lbs x 10 reps - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps
** Standing Dumbbell Shoulder Press ** - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 30.0 lbs x 10 reps - 30.0 lbs x 10 reps
** Dumbbell Reverse Fly ** - 10.0 lbs x 10 reps - 12.5 lbs x 10 reps - 12.5 lbs x 10 reps - 15.0 lbs x 10 reps
** Lateral Dumbbell Raise ** - 10.0 lbs x 12 reps - 10.0 lbs x 12 reps - 15.0 lbs x 12 reps
** Front Dumbbell Raise ** - 10.0 lbs x 12 reps - 10.0 lbs x 12 reps - 15.0 lbs x 12 reps
** Standing Reverse Fly ** - 10.0 lbs x 12 reps - 10.0 lbs x 12 reps - 12.5 lbs x 12 reps
** Cable Face Pull ** - 20.0 lbs x 12 reps - 20.0 lbs x 12 reps - 20.0 lbs x 12 reps - 30.0 lbs x 12 reps
** Reverse Cable Fly ** - 5.0 lbs x 10 reps - 10.0 lbs x 10 reps - 10.0 lbs x 10 reps
** Lat Pulldown ** - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 110.0 lbs x 12 reps - 110.0 lbs x 12 reps
** Tbar Cable Rows ** - 70.0 lbs x 8 reps - 70.0 lbs x 8 reps - 85.0 lbs x 8 reps
** Rope Push Down ** - 30.0 lbs x 15 reps - 30.0 lbs x 15 reps - 30.0 lbs x 15 reps
** Reverse Grip Tricep Pushdown ** - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps
** Cable Overhead Triceps Extension ** - 5.0 lbs x 15 reps - 5.0 lbs x 15 reps - 10.0 lbs x 15 reps
** Barbell Squat ** - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps - 135.0 lbs x 10 reps
Liam Evans
** Deadlift ** - 135.0 lbs x 10 reps - 135.0 lbs x 10 reps - 135.0 lbs x 10 reps - 135.0 lbs x 10 reps
** Barbell Row ** - 5.0 lbs x 15 reps - 5.0 lbs x 15 reps - 5.0 lbs x 15 reps - 10.0 lbs x 15 reps
** Lat Pulldown ** - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps
** Dumbbell Row ** - 35.0 lbs x 8 reps - 35.0 lbs x 8 reps - 35.0 lbs x 8 reps - 40.0 lbs x 8 reps
** Behind The Neck Barbell Press ** - 65.0 lbs x 10 reps - 95.0 lbs x 8 reps - 115.0 lbs x 6 reps
** Seated Dumbbell Press ** - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps
** EZ-Bar Curl ** - 40.0 lbs x 12 reps - 40.0 lbs x 12 reps - 40.0 lbs x 12 reps - 50.0 lbs x 12 reps
** V-Bar Push Down ** - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps - 57.5 lbs x 12 reps
** Dumbbell Hammer Curl ** - 25.0 lbs x 5 reps - 25.0 lbs x 5 reps - 25.0 lbs x 5 reps - 25.0 lbs x 5 reps - 25.0 lbs x 5 reps
** Rope Push Down ** - 30.0 lbs x 10 reps - 30.0 lbs x 10 reps - 35.0 lbs x 10 reps - 35.0 lbs x 10 reps
Evan Taylor
terrible i know, don't need to hear it. Working on not being bad.
Robert Martin
does your rack not have squat safeties? i use the squat safties for my bench lol. dont be afraid. compounds make you grow like crazy just listen to your body on that last set.
Aaron Powell
dude what's going on in here where everybody's doing 3 sets of 5 reps for only 3-4 exercises?
my routine is 5x5 3x8 3x8 3x15 4x8 4x8 6 days a week is that way too much volume for a non-roid, rookie?
Angel Garcia
ive seen it so many times and other videos on diddly. i still get backpain and check my form in the mirror while i lift the weigh up slowly sometimes.. i wont give up unless it gets to the point its unbearable and cant diddly. idk what im doing wrong...
Blake Bell
i believe... people here say the body caaan get adjusted to that much work but most people say not to work out more than 4/5 days a week and not to lift longer than 45min to an hour ( something about coritsol idk). roids is diff of course tho.
Pull Strength day >Deadlift 2 warm up sets then 2X5 >weighted chins 5x5 >Chest supported rows 5X5 >Heavy shrugs 2XF
Legs Strength day >Squats 5X5 >Romanian dead lifts 5x5 >Leg press 4X12 >Heavy calf raises 3X15
Push volume day >DB bench 4X12 >DB incline 4X12 >Arnold press 4X10 >Skullcrushers 4X12 >Dips with my legs behind me 3X15 >Tricep pushdown 3x15 with drop set >Lat raises 3X12 >Rear delt raises 3X12
Pull Volume Day >Bent over rows 4x12 >Pull ups 2xF >Facepulls 3x15 >db curls 4x12 >One arm rows 3x12 >hammer curls 3x15 >Assorted ab work
Legs Volume >Front squats 3x12 >Lunges 3x across the gym >Leg press 4x20 >standing calf raises 4x25 >sled pull 2x across the gym >leg curl 3x12 >more assorted ab work
PPLPPLx
I found that I had to eat and sleep way more to keep up with this but it's working out pretty well so far.
Parker Clark
what kind of weight are you moving with this?
Hudson Rogers
Depends what exercises. Doing this with only isolations and machines - could maybe do it. But lifting heavy compounds 6 days a week without roids seem a little taxing. Tried training this much once in a while, but it was always just too much for my shoulders to do this consistently.
Lincoln Rogers
for the main strength lifts i'm at 1/2/3/4 trying to do the 5lbs a week linear progression.
for the volume it varies from 60-75% of the strength days for each respective category.
Oliver Barnes
You know when you're squatting and you straighten your lower back so it feels kind of like your spine is sitting on top of your pelvis?
Don't do that for the deadlift.
Josiah Watson
so the first 3 are
5x5 bench 3x8 ohp 3x8 dumbbell bench
which even seems ridiculous to me as I type this out. I guess that is too much heavy compounds especially back to back. I've made a mistake Veeky Forums...
Brayden Peterson
Cool man, keep going
William Baker
what do i do instead?
Aaron Turner
You've got 3 tricep lifts in a row.
Try doing a PPL where you only do working sets on the first 3 days, then deload a little for the second 3 days.
You're probably doing it now, sat down resting. From there, lift your chest up and out, and take a deep breath; your lower spine shouldn't move at all, but your back will be straight. I do this before bending down to grab the bar myself.
Andrew Stewart
I'm doing a mix of 5/3/1, the leddit PPL, and an UL routine.
Legs: Squats (5/3/1 lift or Paused squats) RDL (3x12) Leg Press (3x12) Leg Curls (3x12) Calve Raises (3x15) Hanging Leg Raises (5x10)
PPLxULx
My lifts are currently:
1x405 Dead 3x295 Squat 3x135 The Press 4x205 Bench
@ 160 lbs
Joseph Phillips
Your routine is complete bullshit. Your arms get no rest and i dont know why you do this 3x8 pussy volume, especially on accesories. Just do ss or all exercises minus the tricep extension on one day and then rest, and with the new variation lats wont get rest either
Isaiah Bailey
Alternatively, only do one big compound a day like in Reddit's PPL:
C: Yoga, Cardio, prowler, swimming, slamming tire with a mace
M/T/W/T/F/Sat/Sun A/C/B/C/X/A/X B/C/A/C/X/B/X
5x5, 3x5, 3x10, 5x10 ~Depend on how I feel and progress.
Connor Moore
Try db press and cable flies, and ditch the front raise, its just too much in there
Charles Jenkins
You need more back and bis, how about chinups
Hunter Baker
I'm trying to get to 1/2/3/4, but I've stalled very hard. I'm not too sure whether its because I'm not eating enough or if I need to change my routine.
Try lowering your weight and switching to sets of 5 for a while. Once you can do each of your lifts for sets of 5 you should be much closer to 1/2/3/4.
It's exactly what I did. Right now I'm
OHP: 125x5 Bench: 195x5 Squat: 275x5 DL: 375x5
Squat is my only lift below 1/2/3/4 and I'm only 10 pounds away. I've injured myself before so I take my squats very slowly.
Nicholas Evans
Just out of curiosity, how long did it take you guys to get to 1/2/3/4, and what weights did you start on? I'm setting it as my 2017 goal and I wanna know if I can fit a Summer cut in on top of it.
Jaxon Foster
1.5 years
Thomas Wood
No cutting then. Guess the grills will have to wait a while longer. Thanks for the reply
B Barbell Good Mornings 3x8 Dumbbell Rows 3x8 Dumbbell Curls 3x8
C Cardio
Swimming or Hiking.
ABC no rest days.
Training for strength and general fitness. Goal look is pic related. Have a home gym and live in a shitty apartment so cannot dead lift or do pull ups.
Any tips would be appreciated.
Thomas Russell
thanks bro.
Jeremiah Gomez
Just from personal experience; swap A and B, or your squat will suffer from the cardio. Also swap OHP and squat so your arms get a rest.
Replace DB curls with chin-ups if at all possible (maybe do them hanging from the barbell?)
Also I just realised Gosling is a fucking leglet. Topkek
np brah
Aiden Anderson
I have a similar routine but I do strenght and volume on same days.
What pushed you to separate them ?
Samuel Watson
A Domino's Medium Pan Pizza x2 Extra Cheese Philly Steak Chicken Sprinkle Chili Powder on Top
B Natty Daddy 25oz x1 Natty Ice (or Keystone) 6-10 Sometimes finish with Vodka shot 2-3
C (Cardio Day) Edge for 5-6 hours on Mom/Son incest erotica When dick hurts go to Pornhub and finish with HIIT fap routine
ABCABCA
Jayden Nguyen
I found when I tried to push both I did a half ass job on both. Separating them allows me to focus more on each.
Parker Edwards
It took me forever, a little over 3 years.
I got to 1/2 pretty quickly cause I was already doing a lot of upper body before.
After doing a few cuts it slowed my progress a lot. A couple injuries added to the mix and changing my routine and form around did the same thing.
I've pretty much started over several times, but I've progressed slower and really got my form in order this time around. I'm also the biggest and leanest I've ever been.
I fell for a lot of the Veeky Forums memes including .5(GOMAD) and I realized I'd rather look good every month out of the year instead of a few months in summer.
Sebastian Martinez
A: Weighted Ring Muscle Ups Weighted Parallel/Straight Dips
B: Deadlift Back Squat
C: OHP Leg Press
Finish the evenings with a V-sit variation.
Xavier Powell
wish i was fit enough to mess with dem Jimnastics
Sebastian Harris
A) Bench Press - 4x3, 1x3+ Deadlift - 1x3+ Pendlay Row - 4x6 Farmers Walk - Three laps which are about 15 meters each.
My warmup sets for each lift is 1x8, I usually warm up with 2-3 steps of weight increases. I also end each workout with some cardio. Primarily going for strength. Please give me shit if its shit.
Josiah Hernandez
Upper push/lower pull
Upper pull/lower push
Twice a week.
I do 10x3 or singles/doubles on heavy exercises. Variations on cleans, presses, squats, rows. Every gym day i do 20 mins of conditioning or bb shit like forearms or hammy curls. Sometimes i run a few miles.
Evan Watson
Rings uncomfortably true for me 3-4 years ago Nice and simple. Doing the straight dips to help you with more muscleups, build chest, or what? What bodyweight are you and how much weight you adding to bodyweight stuff? What is your dl/squat/ohp? Mirin
Grayson Robinson
DELET THIS
Xavier Perry
Why the volume?
If youre repping 135 on deadlifts, why not do SS or something similar?
Jaxson Green
195cm, 85kg. Not a hulk.
Straight dips are essential for a smooth MU transition, and also build your chest like crazy. For both straight and parallel dips I'm currently working with 32kg 3x8-10, then ladder down to 24kg when I fail a set, rinse and repeat. Max is 46kg x 2.
RMU is either sets of 5x5 +5kg or 5x3 +10kg. Current max is 1x20kg.
DL is at 140kg x 5, OHP is 50kg x 5 and Back Squats are my weakest - 80kg x 5. Before a barbell I was doing pistol squats with 22kg x 5.
Been doing DL, OHP and Squats for about 3 months now.
Nolan Diaz
Thanks for responding
Justin Mitchell
Jim Stoppani's six week shortcut to shred without the accelerated cardio in between sets. Thinking about running it again.
Jose Morgan
I am a lardass at 240lbs 6', the majority of the fat focused on my gut and to a lesser extent my thighs and upper arms. If I work to look like this motherfucker, will I not have to worry about excess skin?
Jackson Richardson
ABCxABC, alternate sets and reps every week
A: Push B: Pull C: Legs
Week 1: 3x20, light, some to failure Week 2: 4x12, happy medium Week 3: 5X6, heavy as possible, reps can go less
I won't bother listing the lifts because: 1. I'm sure you can fill in the blanks 2. I have a bad shoulder and have to use mostly dumbells instead of barbells
In general, I try and switch up the workout method (machine, cable, dumbell, barbell, hammer strength) each week. Machines and cables for ancillary muscles or light days. Weights and plates for heavier and compound.
Thomas Sanchez
same boat except im coming from 260ilbs at 5'8" or 5'9" (i don't fucking know really) and i'm at 240 now, i got nasty ass stretch marks and I read that they'll be white (as opposed to red now). I'm also concerned about the extra skin, but I'm told I'm young enough (28) that it'll bounce back. who knows honestly.
Samuel Stewart
Hey guys I've been thinking about doing a compound/isolation split. So my compound days are along the lines of pic related and then I'd just move the isolation exercises into the next day. I don't like spending 2 hours in the gym when I can just squat/bench in half an hour and then the next day do my curls and shit for another half hour/45 minutes.
Any thoughts?
Joshua Diaz
Stretch marks don't bother me, I just want power. I used to be 285 in my mid-teens, then I dropped to 184 when I started eating healthier. I stopped working out and fucked up my diet when I noticed how easy it was to gain but now after eating ice cream after swearing off it for seven years, I'm starting to not fit in my clothes and flexibility is out the window.
James Nguyen
If you're six foot you should be able to drop 30-40lbs and gain muscle and not notice any skin.
Caleb Gomez
Why tho? A: Bench/Squat, B: OHP/DL for strength, do volume for compounds that antagonize those lifts. Bench variations + Dips. Pulls can actually help your rear delt, try chinups/pullups, rows. Farmer walks/ Snatch grip DL to focus traps. Why not hit only compound every other day? Add Dips, Chinups, Row, Good Mornings, Dragon Flags. This way you would be hitting nearly every muscle. Redundant. You could drop volume to raise frequency and balance the muscles worked. Try breaking down the main movements on their respective day(ex: Push day Bench/CG Bench/Paused/Incline) plus other compounds, also add core strength training on strength days(duh). ok >Objective: size, strength, endurance and conditioning wat. Dude check Brian Alsruhe and his philosophy on training, THAT will help you achieve those goals. Eat, sleep more/better. How long did it take to hit those numbers? Why no chin ups? Nice Why DL so low?Why no chin ups?(2) Seems ok, do you go heavy often? Do you for strength Rep PR on W2? Look for rehab movements Have you ever considered Speed days instead of two volume days?
Nolan Green
I currently run canditos 6 week program and have made good gains. About to end my 2nd cycle of it this week and am on track to add
>Squat +23kg >Deadlift +25kg >Bench +10kg
Charles Allen
Do leg push pull leg upper, recovery should be better, especially for chest
Angel Jones
Anytime qt.
Jacob Anderson
I run the Hepburn routines. normally switch every 2 months so I don't get bored. lift days are 1,2,x,1,2,x,x if you're unfamiliar with Hepburn. lifts are Squat and OHP on 1, diddly and bench on 2. routines are as follows
one set of 5 at 50% 60% x 1 70% x 1 80% x 1 5 singles @ 90% ("A Routine")
one set of 5 at 50% 60% x 1 70% x 1 80% or thereabouts for 8 sets of 3 ("B Routine")
80% for 3/3/3/3/3 building to 5/5/5/5/5 ("C Routine")
B> Lat Pulldown 3x8 Seated Row 3x8 Side Bend 3x10 Ab/Cable Crunches 3x8 Hanging Leg Raises 3x10
C> Leg Press 3x8 Leg Curls 3x8 Leg Extensions 3x8 Calf Raise 3x8 Squat 3x6 Deadlift 3x5 Pistol Squat 3x5 (on each leg)
Weekly Workout schedule: xAxBxCx
I start each time with a 5-10 minute cardio run or stairmaster, and then end on 5-10 minutes to stretch or do some cool down exercises.
My long term aim is to get stronger, and to build some aesthetics. I'd like to be able to move shit around when needed, and have no trouble if i need to do something physically strenuous or demanding.
My short term is to build up my upper abdominals and pecs due to shitty genetics of pectus and bad posture. Been working on my posture, and the workout has helped reduce the pectus, but it's there. I am also aiming to even up my proportions, and my legs are a bit thinner, but I think my arms are progressing along.
Ayden Rodriguez
I'll try that next week, I do need more chest recovery thx
Samuel Watson
2 years. I was lifting when is was like 16 but only brosplited and made no gainz
Isaiah Lopez
just started this, volume is killer after doing 5/3/1 for year
Evan Myers
and youre not afraid of dropping the dumbbell on your face? >and your dick?
Noah Ortiz
here.
Oh, those are all 3x5 numbers except for Deadlift-- those are 1x5.
>Eat, sleep more/better. How long did it take to hit those numbers? Probably could use better sleep.
About a year and a half.
Gabriel Gonzalez
I just said that because it seems totally recoverable volume, sleep and diet are big part of the game. I forgot to mention the thing might be that if you consistently peaking, which happens often on LP programs, this will lead to resetting/deload too often the weights, you far less likely to have a good time making gains and accumulating fatigue, consider changing programs.
I need to >Grow my back (I do too much lats and have huge traps (and have no idea why) and I don't really know what's good to target the rest of the back) >Fix my arms (triceps and biceps) >Get a solid routine >Balance up my lifts
My current goal is 1/2/3/4 pl8
Leo Gomez
I'm not a beginner tho. I wouldn't make as much p4ogress besides compounds on as
Anthony Jackson
Depending on your weight, switch to BB as soon as you can
I got up to 28kg dumbbells bench press before lifting them became a problem I'm now on BB and wondering why the hell I didn't switch sooner as I'm lifting a lot more just as safely and my chest is growing again
Also Cable Crossovers are the best thing I've found for chest. Safer, deeper, better movement and feel better.
As for your routine, it depends what your goals are, but you are severely lacking in Arms, Lateral and Posterial Delts, Abs and Back.
Add: Pull ups and Chin Ups with hanging leg raises and/or preferred ab work of your choice Curls & something for triceps like skullcrushers or better yet dips which would also target the chest parts you're missing. Lat raises or some form of lateral row for delts and more tricep/shoulders. Anything you want for back, I suggest starting with rows.
OHP 3x5 Leg press 3x12 Weighed chinups 3x6-8 Close grip bench 3x8-12 Barbell curl 3x12 Upper chest flies 3x12+Calf press 3x30 X Bench press 3x5 Leg press 3x12 Cable rows 3x12 Lateral raises 3xF Weighed dips 3x8-10 Barbell curl 3x6-8 Face pulls 3x12-16+Calf press 3x30 X X Deadlift 1x5 Bench press 3x5/OHP 3x5 Weighed chinups 3x8-10 Weighed dips 3x10-12 Calf press 3x30
Any tips?
Bentley Parker
STRENGTH DAY:
DL 5x5 SQUAT 5x5 SHRUGS 5x8 DECLINE DB PRESS 4x8-10
CHEST DAY: Incline DB press 3x8-12 flat bench 3x8-12 flat db press 3x8-12 flyes 4x8-12 incline flyes 4x8-12
LATS N ABS DAY: Wide grip pull ups - 5 sets of max reps, switching to Lowers on failure until at least 8 reps achieved
Bent over rows 4x8-10 T-bar rows 4x8-10 Hanging leg raise 4x10 Weighted decline crunches 4x10 (during cutting season these ab exercises are swapped out for Ab Ripper X from the P90X program)
DELT DAY: Overhead Press 4x8-10 Lateral raise 4x8-12 Bar Raise 4x8-10 Upright rows 3x8-10
CURL DAY: Bar curls 4x8-12 Incline DB curls 4x8-12 DB curls to hammer curls on failure 4x10
REST DAY
Ayden Roberts
Why so much calf work?
Why leg press instead of squatz?
Jason Roberts
I had a knee operation a couple of years ago and my doctor told me i shouldnt do squats if i felt any discomfort.
I have high calf insertions so they look really small. I do so much volume for calves so they may have a change of looking normal.
Joshua Roberts
fair enough
Owen Diaz
Modified Strong Lifts
A Squat 8x8 at 60% 1RM Bench 5x5 at 80% Pendlenton Row 5x5 at 80% That cable machine where you pull a bar above your head to your shoulders, I don't know what that is called 8x8
B Squat 8x8 at 60% OHP 5X5 at 60% and then 3 rep at 80%, sets until failure. Romanian DL 5x5 Barbell Curls (at the squat rack :^) ) 5x5
AxBxAxx
Cardio on rest days Rope skipxf Stationary bikexf
Pic related is my goal
Christopher Diaz
Kek
Landon Gray
Bump
Joshua Turner
Reposting from the previous thread.
Getting back in the gym with Candito's LP and I'm concerned that I might be fucking it up badly since I'm mixing control and hypertrophy
Heavy lower: Squat 3x6 DL 2x6 Front Squat 3x8 Snatch grip DL 3x8
Control lower: Paused squat 6x4 Paused DL 3x4 Rack pulls 3x4 w/ pause at the top for as long as possible because I'm mainly trying to improve weak grip Farmer's walks 3xF once again trying to improve grip
Legs + Abs Squat 6x4-8 Leg curl machine 3x8-12 Leg extension machine 3x8-12 Decline sit ups 3x15 Plank 2x1:00+ Torso rotation machine 3x15 each side Sometimes ill throw in some pushups and pullups on this day too
Anthony Robinson
For 1RM you should be above or pretty close to 1/2/3/4, possibly with the exception of DL.
Are you trying to hit 1/2/3/4 at 3x5? I have no idea how long that will take. It's going to take me forever, cause I'm 5'7" 160lbs right now. I could probably do it if I got strongfat.
Nathaniel Baker
i hope you picked up a few vials of test e
Lucas Price
Lifting for aesthetics
I do Francesco Castano's MuscleNow program
A) Bench Press Incline Bench Shoulder Press Lateral Raises Abs
B) Lat Pulldown Seated Row Dead Lift Barbell Shrugs Tricep Pulldown Overhead Tricep Extensions
I work out five days a week, rotating ABC in order, so week one is ABCAB, week two CABCA, week three BCABC.
It's a six week program. I push 'til failure every set. I do more weight on the first set, then drop weight accordingly for my next set(s) to fit within the rep range that week.
Week one: 2 sets of 65% max, failing between 8-11 reps, two minute pause between sets.
Weeks two and three: 3 sets of 85% max, failing between 4-7 reps, 1.5 minute pause between sets.
Week four: 4 sets of 65% of max, failing between 8-11 reps. 1 minute rest. (This week is the most brutal.)
Weeks five and six: 5 sets of 85% max, failing between 4-7 reps.
The switch in reps and weight allows me to confuse my muscles without having to change my routine.
Jacob Miller
Forgive me for being an idiot, but I thought 'hitting 1/2/3/4' implied 3x5 for those lifts, save Deadlift?
Or is it 1RM?
Blake Wright
why would you even think that it would be 3x5? that makes absolutely no sense.
Landon Hughes
I'm not too sure. I guess I never really figured out what 1/2/3/4 meant other than the weight.
Makes more sense now that I think about it, considering I see a lot of posts saying "I hit 1/2/3/4 in less than a year". Seemed impossible to me.
So its 1RM, or 5RM?
Austin Torres
Man you're fucking retarded.
Nathaniel Allen
Well, aright.
I'm just going to keep lifting heavy objects up and down I guess and not care about these goals.
Aaron Clark
>A 3x5 bench Rows or chins 3x8 DB bench 3x10 reverse curl 3x10 tricep pushdown
