I'm already 220lbs 6'2" at around 14% BF, so I don't much room to grow, but my pants have gotten noticeably tighter around glutes and quads. The weekly volume is quite high though, so I don't see why it would be bad for mass. I'm essentially doing the Bulgarian method, so look into that if you're curious and are already an intermediate lifter.
/Routine thread/
Lincoln Thomas
Christian Harris
>Whats fits opinion on Phraks GreySkull?
it's objectively worse than SS. your squat progress is slower, your deadlift progress is slower and it replaces the terribly useful power cleans with mediocre rows.
the AMRAP is pointless for two reasons. first of all, if you've been able to do your 3x5 then doing more reps won't do shit. you've already made progress and there's no point in accumulating more fatigue that will carry over to your next workout. the second reason is that after the initial phase you won't be able to do more than 5 reps anyway.
it's not bad, but SS gives objectively quicker progress in the same period of time.
Grayson Myers
For SL and SS you have to miss reps for 3 attempts in a row, then you deload by 10%. Also Phrak is dyel
Hunter Lopez
I just got back into working out, I haven't added conventional benching yet since I used to do it too much so my chest is uneven with everything else at the moment. Workouts are generally about 1 hour, not including run (which I know is taboo).
Monday:
6x6 1leg&arm pushup/regular pull-up (alt)
4x10 weighted dips
5x5, 2x8 military press (barbell, legs close)
5x5, 2x8 tricep overhead press
5x5, 2x8 pectoral fly
5 minute farmer's carry
10 minute run
Tuesday:
5x5 deadlift
5x5 sumo deadlift
5x5 squat
5x5 lunge
5x10 weighted gluten ham raises
8-10 minute run
Wednesday: (Circuit)
4x10 hand push-up
4x8 pistol squats (currently assisted)
4x10 wall assisted hand-stand push-ups
4x40 atomic sit-ups
4x20 diamond push-ups
4x50 flutter kicks
Thursday:
Repeat Monday
Friday:
Repeat Tuesday
Saturday:
Repeat Wednesday
Cameron Morales
Just made my own routine, not sure if its any good so i need some insights. Its a 3-day full body routine
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
Jason Hughes
I'd ditch the current format and run it like this:
Day A:
Squats, Bench, Rows
Day B: deadlifts, ohp and another form of back movement
Not suggesting you do those movements specifically, but for a strength basis I would. If you're looking for more Hypertrophy maybe switch out rows with pulldown, face pulls and one armed rows.
Andrew Torres
Squats 3x5
OHP 3x5 / Bench press 3x5
Deadlift 1x5 / Barbell row 3x5
Weighted chinups 3x8 / Weighted dips 3x8
Leg raises 3 x F / Weighted situps 3 x 12
Intermediate strength levels, I was doing Push&Pull before, decided it's time to put on more strength and hopefully mass.
Adam Rivera
What does Veeky Forums think of the second routine?
I've changed it so that on push day I hit triceps with weighted dips and overhead DB extensions and on leg day I've added Shrugs. I also do lunges instead of leg extensions and glute ham raises instead of leg curls.
Due to what I have access to.
Is this okay? Link is below
forum.bodybuilding.com
The spiderman routine
Camden Wood
bump! please respond. I just want to finish planning this routine for 2017 bulk.
Brandon Torres
This is what I have:
LPPLPPrest
Legs:
Squat
Hack squat
DB Lunges
Glute Ham Raise
Romanian deadlift
Calves
Shrugs
Push:
Bench press
DB incline bench
DB seated press
DB side raises
Overhead dumbbell extension
Weighted dips
Pull:
Sumo Deadlift
Weighted pull-ups
DB reverse flies
Barbell rows
Incline DB curls
Hammer curls
Are these good exercise choices? Good set-up? the rep ranges are sensible, I know that much. Desperate for feedback.