intermediate strength levels, I've been doing push&pull before, but decided to check if a strength routine will work better for strength and mass
Nolan Morales
But why is it bad?
Colton Rogers
>decided to check if a strength routine will work better for strength An interesting experiment, indeed.
Jayden Diaz
Don't really need a day for abs I don't think. You'd probably be better off doing like 3 sets of abs after your workout every so often I do between 3-5 sets of abs every other day and I workout mon-sat
Matthew Williams
So what's your recommendation for that day? I want to fill that empty space with something. I will probably do more ab work throughout the week now that we are talking about it though.
Robert Harris
>3 row variations >pull-ups and chin-ups >all on the same day >just 3 sets of bench a week, 3 sets of flys > 6 FUCKING CURL VARIATIONS
Wtf are you doing man
Hudson Roberts
I feel like the best bodybuilders don't feel like they absolutely must stick to a set routine and follow it every single day and every week You have a lot of lifts that you want to do so suggesting a PPL might seem weird because you're gonna be going Rich Piana 8 hour workout mode. Instead, go for a PPL - get the big compounds in every time and then switch up the other lifts you want to do when you feel like doing them. You don't have to do every type of curl every week on 1 arm day, but you can get a good variety on by doing different ones on your pull days. See what I mean?
Isaac Lopez
Are you on steroids?
Daniel Long
I do this PPL I found on reddit. I've been doing it for 6 months, ready to try something else. Btw, its PPLPPLrest
Thursday: intervall training on track (e.g. today: 6x800m) in total ~8km running
Friday: 2h cycling 15min jumping rope
Saturday: rest
Sunday: 2-3h cycling 1h30min swimming
David Rogers
how strong are you ? intermediate level already ?
Benjamin Martinez
day 1: dl 3x5 squat 3x5 bp 3x5 ohp 3x12 barbell row 3x5
day 2: dl 3x5 squat 3x5 bp 3x5 ohp 3x12 barbell row 3x5
day 3: dl 3x5 squat 3x5 bp 3x5 ohp 3x12 barbell row 3x5 day 4: dl 3x5 squat 3x5 bp 3x5 ohp 3x12 barbell row 3x5 day 5: dl 3x5 squat 3x5 bp 3x5 ohp 3x12 barbell row 3x5
the overhead press I just do for fun though. Sometimes I do barbell curls and chinups and pullups. Rate.
Julian Gray
I'd say. Squat 225 DL 325 Bench 180 OHP 110. I can't make gains on OHP for the life of me. I'm 5'11" 185lbs. I know, I'm a fat ass, but at least I'm doing something
Xavier Martin
idiotic
Grayson Smith
Low frequency and unnecessarily high volume.
Brody Russell
>intermediate >sub BW bench
Maybe someone who weighs 160 would be intermediate with your numbers but certainly not someone who weighs 185.
Nicholas Davis
Keep it simple u cunt. Squat, ohp and row to daily 1 rep max everyday and eat a fuck ton of food. Get strong as faurk at 1-3 movements and then pick some other movements.
Hunter Morris
how so? I only have access to a barbell and squat rack but this is pretty much all you need unless you want to make your legs especially massive, but who wants that?
David Sullivan
Squat 3x5 RDL 3x5 One arm push press 3x5+/5+ One arm row 3x5+/5+ Kettlebell swing 2x30
William Lee
Nigger are you pretending to be stupid or just practicing?
Ryan Ross
...
Jonathan Mitchell
why do people do 1 set of deads? Is this a meme?
Ian Robinson
Idk I tried it and lost all my glute ham gains from doing RDLS
Daniel Brown
You warm up, do a couple of moderately heavy not-exactly-warmup-but-not-work-sets-either, and then a final ball-busting work-set. This one should drain you to the point where you can hardly stand up, let alone do 4 more sets.
Jackson Kelly
5 pounds off nigga give me a break.
Isaac Martin
Assuming those are 5RM and not 1RM >barely intermediate bench >novice squat close to int >intermediate DL >novice OHP close to int
Do SS/SL for a bit until you hit intermediate (assuming those are 5RM shouldnt take you long if those are 1RM maybe a bit longer). From there you can choose what you want to do I guess something like German Volume Training is nice although I've never done it myself. If you want to get even stronger Madcow or Texas Method is good. My personal favorite is Canditos 6 Week Strength Program since you can modify it in a way that it is a good program for strength and size (atleast for me personally). Might have slightly slower progression than Madcow/Texas Method but like I said it is a great program.
Jordan Young
r8 me Veeky Forums
PPxPPLx
Pull Dead lift 6x4-8 Rowing machine 3x8-12 Lat pulldown 3x6 Behind neck lat pulldown 3x6 Hammer curl 3x8-12 Bicep curl 3x8-12 EZ bar curl 3x8-12
Legs + Abs Squat 6x4-8 Leg curl machine 3x8-12 leg extension machine 3x8-12 calf raises 4x10 Decline sit ups 3x15 Plank 1:00min+ Torso rotation machine 3x15 each side some times ill add pushups and pullups on this day.
Landon Parker
you are wasting a lot of time in the gym but if you like it it's fine I guess. You could easily remove 2 of those 3 curl variations and probably half those presses/flying movements as well. Also 6 sets of Deadlifts is gonna take you FOREVER unless you move bitchweight and have short rest intervals.
Austin Jenkins
By the time you hit intermediate/proficient level on the basic lifts you should basically have an idea of what routine you want.
It should be built around >What barbell lifts do I want to be good at >What calisthenics do I want to be able to do >What muscle groups/aesthetics do I care more about >How do I incorporate all of this into a routine that effectively cares for my whole body?
Once you get to intermediate/proficient you will have a decent understanding of how to >research form for different lifts >adjust programming for specific strength goals >Eat properly
It's immersing yourself in the fundamentals so that you are prepared for more advanced goals.
Luis Torres
really? the most ive spent is about an hour and 20 minutes on average it takes me an hour
Jace Thomas
stats ?
Juan Green
It's PPL not PP, do PPLxPPLx or PPLPPLx Don't need 3 curls per day, pick 2 and then rotate them each session. Also I'd recommend fewer sets for diddly's, e.g. 5x5, but that's just me if you're hitting the weight you want then you do you. Same with push, mix up flat and incline on a session basis instead of doing it all in one day. Legs and abs are pretty good and if it works for you then cool, abs can be worked more often like every other day which is the only thing I'd say to that and since you're currently doing legs once per week progress might be slower - if it works though good stuff. Generally, my personal rule of thumb is 5x5 for big compounds, dl, bench, squat and ohp then 5x8 for everything else.
i used to workout legs twice a week, but i find leg day boring and opted for once only. I should probably go back to twice
Benjamin Stewart
Basically, I'm doing GSLP but I do some more alternations, like both back and front squats or alternating hammer curls and BB curls. It's more fun with the variation, and I figure my muscles don't get used to the same excercises since I try to hit the same ones but in different ways. Still make sure I progress, though. Thoughts?
MON Standing OH Press / Bench Press (alternating) Back Squat Bent Over Rows / T-Bar Rows (alternating) Incl. DB Bench / Seated DB Press (alternating)
mixing on a session basis sounds good, ill try that out. ty user
Christian Richardson
Well who doesn't, it's ok if you find your legs are getting ahead but you don't wanna end up a leglet and be mocked on Veeky Forums now do you
Brayden Baker
Squat 5x5 Bench 5x5 BOR 5x5 Dips 3 x F
Deads 3 x 5 OHP 5 x 5 Pull Ups 5 x F Curls 3 x F
One on/one off. Never take a weekend off
Jaxon Hill
what do you do on the days you skip leg day, is it another rest day?
William Scott
Yeah it can be like PPxPPLx that'd be ok, but I personally don't skip leg day so I couldn't say friendo
Carter Morales
Doing almost the same, with a shitton of accessories/isolation thrown in here and there. So far I like it, can't talk about effectiveness because just started with this.
Daniel Sanchez
Personally I found that cutting back a bit on accessories let me lift more on the mains. 4-5 different excercises per session, tops. I do abs on cardio days, though, and throw in some neck and wrist work sometimes, that I don't count to the work-out proper.
Alexander Cruz
Day1 -90 minute walk -squats Day2 -90 minute walk Day3 -90 minute walk -overhead press Day4 -90 minute walk Day5 -90 minute walk -deadlifts Day6 -90 minute walk
William White
10/10
Ayden Collins
You are hitting just one muscle group per week and you have to much exercises 6-8 is optimal. Try to orgnaize your plan in PPL and do it 6 times a week (Push, Pull, Legs, then Pull Push Legs etc)
Thomas Martin
Legit one of the best routines I've ever seen.
Camden Lee
I think you could progress way faster with a more minimalistic program. I mean on your 4th pressing movement of the day how intense can you really make it at that point ? As a beginner it is better to do less exercises but go all out and add weight to the bar constantly. You should be adding about 5lbs every workout at your stage.
Angel Sanchez
I add weight after each set If I can manage it. But I will change to something more minimalistic and with different sessions. I'm considering doing Pull A/B and Press A/B days
