>Post your autistic lifting routines. I'll start. My /Homegym/ routine.
Mike's Custom™ Hypertrophy Home Workout Program P/P/L Monday: Push (Strength Rep Ranges) Warmup: Bodyweight Dips 1. Flat Bench Press: 3-4 Sets x 3-5 Reps 2. Overhead Press: 3 x 5 3. Incline Barbell Bench: 3 x 5 4. Dumbbell Lateral Raise: 3 x 10-12 5. Cable or Resistance Band Pushdowns: 3 x 10-12 6. Skullcrusher: 3 x 5-8 7. Shrugs: 3 x 10-12 Tuesday: Pull (Strength Rep Ranges) 1. Barbell Rows 3 x 5 2. Pullups (weighted): x - failure in various grip positions 3. Cable or Resistance Band Rows: 3 x 8-12 4. Heavy Barbell Bicep Curls: 4 x 5 5. Hammer Curl + Drop Sets: 4 x 8-12 Wednesday: Legs (Strength Rep Ranges) Warmup: Bodyweight squats 1. Deadlift: 3 x 3+ 2. Barbell Squats: 4 x 5 3. Calf Raises : 5 x Failure Thursday: Push (Hypertrophy Rep Ranges) Warmup: Bodyweight Dips 1. Flat Bench Press: 4 x 8-12 2. Overhead Press: 4 x 8-12 3. Incline Dumbbell Press: 4 x 8-12 4. Dumbbell Lateral Raise: 3 x 12-12 5. Cable or Resistance Band Pushdowns: 3 x 10-12 6. Overhead Tricep Extensions: 4 x 12 7. Shrugs: 4 x 12 Friday: Pull (Hypertrophy Rep Ranges) 1. Barbell Rows: 4 x 8-12 2. Pullups: x - Failure in various grip positions 3. Cable or Resistance Band Rows: 3 x 8-12 4. Ez Curl Bicep Curls: 4 x 8-12 5. Hammer Curl + Drop Sets: 4 x 8-12 Saturday: Legs (Hypertrophy Rep Ranges) Warmup: Bodyweight Squats 1. Barbell Squats: 4 x 8-12 2. Kettlebell Front Squats: 4 x 8-12 3. Leg Curls: 4 x 8-12 4. Calf Raises: 5 x Failure
Grayson Lewis
SS, GOMAD
Austin Miller
Will StrongLifts really make me big?
Zachary Cooper
You'll get some small noobie gains but that's it. It will just set up a base and then you'll move on to a real program. You really won't need more than 3 months on SL.
Jackson Moore
Thats all I wanted to know, thanks. I'll be back in 3 months :^)
Andrew Gomez
my routine
Monday: 1. Flat Bench Press: 3-4 Sets x 3-5 Reps 2. Overhead Press: 3 x 5 3. Incline Barbell Bench: 3 x 5 4. Dumbbell Lateral Raise: 3 x 10-12 5. Cable or Resistance Band Pushdowns: 3 x 10-12 6. Skullcrusher: 3 x 5-8 7. Shrugs: 3 x 10-12 8. Barbell Rows 3 x 5 9. Pullups (weighted): x - failure in various grip positions 10. Cable or Resistance Band Rows: 3 x 8-12 11. Heavy Barbell Bicep Curls: 4 x 5 12. Hammer Curl + Drop Sets: 4 x 8-12 13. Deadlift: 3 x 3+ 14. Barbell Squats: 4 x 5 15. Calf Raises : 5 x Failure 16. Flat Bench Press: 4 x 8-12 17. Overhead Press: 4 x 8-12 18. Incline Dumbbell Press: 4 x 8-12 19. Dumbbell Lateral Raise: 3 x 12-12 20. Cable or Resistance Band Pushdowns: 3 x 10-12 21. Overhead Tricep Extensions: 4 x 12 22. Shrugs: 4 x 12 23. Barbell Rows: 4 x 8-12 24. Pullups: x - Failure in various grip positions 25. Cable or Resistance Band Rows: 3 x 8-12 26. Ez Curl Bicep Curls: 4 x 8-12 27. Hammer Curl + Drop Sets: 4 x 8-12 28. Barbell Squats: 4 x 8-12 29. Kettlebell Front Squats: 4 x 8-12 30. Leg Curls: 4 x 8-12 31. Calf Raises: 5 x Failure
Carter Scott
Technically you could do Stronglifts forever, and eventually get huge. All you have to do is keep eating big and keep increasing the weight. There's no limit to Stronglifts strength potential aside from your genetics.
That said, you're doing yourself a disservice by limiting yourself to ONLY the lifts in Stronglifts. SL + Accessories or similarly a bodybuilding program will target more muscle groups overall.
Jackson Scott
But the faq from SL told me not to add other workouts.
Ethan Hernandez
It seems hard to add accessories to a program like SL. Why not just find another program that allows for more exercises?
A lot of program tell you not to change it, but for some, it can work pretty well. I think it'd be hard to do with SL, though.
Kevin Robinson
You will be T-Rex mode if the only lifts you do are Squat, Bench, Row, Deadlift and Press.
Those are the most important exercise, but you'll just look like a thicc retard without doing bicep, tricep, lat and shoulder isolation exercises.
Cameron Morales
MON: Strength(5x5) 8 exercises i.e. pullups, bench, squats, ohp, deadlifts, rows, etc. Core (3x30) 6 exercises, i.e situps, leg raise, etc 5KM run TUE: 20x20 pushups, 20x20 airsquats, 20x200m run Core (3x1:15min hold) 6 exercises, ie. plank, v sits, etc Swimming: 15laps, 25m pool WED:Strength(5x8) same idea as monday, just different worouts. Core(3x25) same idea as monday. 5km run THU: Rest FRI:20x20 pushups, 20x20 airsquats, 20 laps x 200m track Swimming (15 laps x 25m length pool) SAT: Strength(5x12) same thing, different workouts to switch it up Power (2x5) 4 exercises, i.e tuck jumps, single leg jumps, jumps, etc. SUN: REST
Robert Moore
I see. Is it okay to use machines for that?
Matthew Wilson
For some exercises yes. Cable machines are good (lat pulldowns, face pulls, cable rows, etc) but for most other exercises, you'd benefit more from dumbbells and barbells because unlike machines, your body has to work to stabilize free weights.
You don't have to go heavy for most accessories. Use enough weight that you can do 8-12 reps in a set.
Blake Brooks
Alright, thanks. Would this be okay:
Workout A + Biceps, Lats Workout B + Triceps, Shoulders
Jaxson Morales
Yeah probably. Just make sure you're not lifting so much that you feel exhausted. If that means you have to switch from something like Stronglifts, I would. P/P/L programs are great for hitting all major muscle groups without needing to worry about overtraining, for example.
Matthew Lewis
Alright cheers, hitting the gym for the first time in a long while tomorrow.
Wish me luck
Carter Roberts
Here's today's workout(If the numbers seem iffy I'm dyel with only a 125 bench)
then on the 7th >DB flys,Shrugs&iso holds 10lbs (3x5) rest after holds 1min >preachers 60lbs (3x5) 1min >Bench 70lbs (3x5) 1min >push ups (F)
Jonathan Stewart
Is that your entire workout?
Jaxson White
I think it's an OK varation on Greykull, mostly worried about Greyskull sucking... reddit praises it, but fuck reddit... the Veeky Forums version gets both a lot of love and lots of hate so idk. Thoughts?
(Noob, starting a clean bulk after a long cut.)
Angel Bennett
What's a good routine purely for building strength? Something few reps and explosive movements
I want to stay thin but get stronger, so anything without volume. Also Perf something I can do at least 5 times a day
Julian Long
pref* and 5 times a week*
Oliver Gonzalez
>bench and curl bro reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
Jace Peterson
I don't have a squat rack and my legs have been aching recently so yes. I'm letting them rest for a few days. Other than Gob squats and lunges what would you have me add?
Landon Barnes
Almost any routine can be modified to focus on strength. If you can work out six times a week, you could do PPL, and just modify the rep ranges to your liking.
I would probably scrap it entirely, and find something else. Your rep/set scheme seems completely random, and doing DB shrugs doesn't make sense for a beginner.
It sounds like you have some kind of homegym, however shitty. What kind of equipment do you have?
Ryan Martinez
>I want to work out with max intensity >I want to only do explosive movements >I want to lift 5 days a week
This may simply be asking your CNS for too much. You're going to have to have designate one or two days a week to accessory days if you're a beginner trying to lift 5days/week
Jaxon Mitchell
Homegym is right, I have a 22 lbs bar and 120 lbs in plates, 2 adgustable DBs a curl bar and a preacher curl/leg extension set on the end.
Not so much a beginner just fell out of lifting before the summer started and I'm getting back on my feet.
Wyatt James
Periodization for the main lifts, everything else 3x8-12.
Lucas Ward
I recommend 5x5, usually 8 strength building exercises on 1 day, 3 times a week. So, exercises like ohp, bench, squat, deadlift, rows, barbell lunges, stepups, pull ups, cleans.
Also incorporate cardio on the same day.
Parker Gray
Monday: OHP 3x5 Heavy squats 3x5 Weighted dips 3x6 Weighted chin ups 3x5 T-bar rows 3x5 +some calisthenics abs workout and some non weighted pull ups, dips, push ups and stretching to finish my workout
Thursday: pure calisthenics, one arm push ups, planche progression, one arm pull ups progression, front lever progression, L sits and shit like that
Saturday: heavy bench press 3x5 deadlift 1x5 power clean 3x5 weighted dips 3x8 weighted pull ups 3x8 +some calisthenics, like monday
Is this a decent routine? I've been doing it for two months now and I think it works quite well compared to SS which I've been doing earlier. It's been getting harder to progress and adding more volume not only made muh muscles grow noticeably faster but also helped me break through some plateaus.
Brody Brooks
Most of the routines I've seen here on Veeky Forums and other sites have very few exercises per day. For example, a common PPL routine has 6 exercises: Flat Barbell Bench Press, Seated Behind the Neck Press, Weighted Tricep Dips, Standing Cable Crossovers, Seated Tricep Extension and Seated Lateral Raises.
In contrast, my Monday routine is made up of 11 exercises, dumbbell curl, barbell curl, cable bicep curl, cable tricep extension, seated tricep extension, isometric bicep curl, dumbbell bench press, barbell bench press, chest fly, isometric chest push ( its a machine I don't remember its name) and negative incline bench press. I work 5 sets of 10 or 12 reps for each exercise.
Is my routine barbarically stupid or is it okay? I've seen progress but I think I should be seeing some more. I've been in the gym for about 6 months now.
Jace Murphy
Thanks!
What should I focus on on accesory days? I want to move towards being able to do some of the olympics lifts. Probably also relieves my CBS that I won't focus that much on chest
Thanks. I've read 5x5 might actually have too much volume though, maybe I will try to stay around the 3 reps
John Peterson
That is way too much volume for a beginner. How much do you go up in your main lifts per week?
Easton Clark
If you're making good progress still then don't change a thing.
Charles Foster
This is not a good routine by any stretch. Do a bodyweight routine until you can either get a proper home gym or get a gym membership.
Lucas Green
Just wrote this up i have been lifting for a few weeks, got most of my form back, been very on and off for about 3 years. In desperate need of structure any advice appreciated
A - 3x5 squat 3x8 leg press 3x8-12 leg extension 3x5 bench 3x8 dumbell incline bench 3x8-12 cable extension 2x5 deadlift
B - 3x8 barbell rows 3x8-12 lat pulldowns 3x chinups 3x5 overhead press 3x8 dumbell press 3x8-12 lateral raises 3x5 straight bar curls 3x8-12 ez bar curls 3x8-12 preacher curls
Jace White
I add 10 pounds per week to my squat, I don't deadlift and 5 pounds to my bench every two weeks.
Cooper Campbell
Monday: OHP: 5 x 8 Romanian Deadlift: 5 x 8 Chinup: 4 x 8 Leg Raise: 3 x 15 Barbell Curl: 3 x 12 skullcrusher: 3 x 12
Wednesday: Front squat: 4 x 6 DB row: 4 x 10 DB bench: 4 x 8 Leg raise: 3 x 15 DB preacher curl: 3 x 8 CGBP: 3 x 8
Friday: Push Press: 5 x 3 Deadlift: 5/3/1 Chinup: 4 x 8 Leg Raise: 3 x 15 Chest Dip: 3 x 15 Hammer Curl: 3 x 15
I want to focus on my deadlift and overhead work (gain size mostly in my back and shoulders...squats arent my priority...) If anyone has a deadlift and overhead press program I would like to hear about it.
I'm so happy, after going to physical therapists (thinking they were the gurus) I finally went to a chiropractor who's very into lifting, weightlifting, helping crossfitters and all, and even recommended me chad wesley smith's youtube for solid information. After doing the basic shoulder diagnostics he said he doesn't know what's wrong with my shoulder as my shoulder doesn't give pain signals from the testing. While the physios told me "user just do these exercises and let's see what happens! okay give me money and come back in 2 months and give me more money!", he's actually admitting he doesn't see what's wrong, and so he's gonna order an X-ray to look for problems. Because after only 10 reps military press my shoulder starts hurting real bad. But when doing the shoulder tests nothing signals a problem.
He also gave me a new program to follow to build up the back and get more meat around the shoulders! He also said powerlifting is shit for the shoulder because it never fucking trains the shoulder. He says weightlifting is way better for strong shoulders. Or at least incorporating a few exercises like the Clean and Press or stuff. I have a good feeling about him. He let slip that he thinks my shoulder may be a tougher case than others, but he said he might be wrong and what the hell we gotta try anyway.
New program below. All exercises are 2 sets 5-8 reps with RPE@6-7, 3-4x/week
Squats (any sets and reps I prefer, different from the rest) "Dips plus/anti-shrug". As in shoulder dips, or dips with locked elbows. Shrug. Close-grip-pulldown One-arm high-row. So dumbbell row with a torso at 45°. Bent-over row, torso at 45°. Cable reverse flies lying with my back on a bench in the cable station. Lateral raise with 200% max weight. Intense moves and barely any ROM. To get everything firing and finish it off.
Lying leg raises Mecha crunches in the cable station (not facing Mecha though).
The program Might or Might Not fix the problem, but it will help me at least.
Michael Rodriguez
If you shoulder is fine, but hurts when using it, the problem can lie elsewhere. The whole kinetic chain must be considered.
>He also said powerlifting is shit for the shoulder because it never fucking trains the shoulder. Powerlifting is not just the three big lifts, just like weightlifting is not just the C&J and snatch. Horizontal pressing is probably more important than vertical pressing, just like how vertical pulling is probably more important than horizontal pulling.
That chiro sounds kinda dumb...
Tyler Hill
Well, maybe I took his words out of context. He's been working with Crossfitters, powerlifters, long distance skiiers. Lots of them, he's kind of obsessed with this, so that's awesome.
Powerlifting is not just the three lifts but all other work that might be as important to shoulder balance is not emphasized as strongly as the three main lifts, and so the other work can't keep up. And that's what -I- mean with that. Not sure exactly how he thought about it.
There's some kind of ligaments that keeps popping in the shoulder. It's not a tendon. I think that's what's hurting me. It might be my shoulder is too far forward and the mechanics doesn't work properly so a tendon is grinding on a ligament. He didn't say all that. He said it needs further investigation. So I think I'm gonna do the same thing as when you check fetuses, but to look inside the shoulder instead.
Gavin Gomez
It can be hard to find someone knowledgeable on this. Good luck!
