ROUTINE INSPECTION GENERAL #1041

I do 1 day workout 1 day rest, 1 day workout, 1 day rest. Started 1.5 months ago.

Routine is without weights

Pull ups 3x10
Push ups 3x10
Bench Dips 2x12
Squats 3x20 + Lunges 3x10 SuperSet
Calf raises 3x10
Elevated Pike Push up 3x10 (working towards Handstand Push Up)
Hanging Oblique raises( hang on a bar and legs to the side) As much as I can
Towel Hangs for grip strength.

I got my routine from this guy. Check out 5:40 youtube.com/watch?v=sxCeGmVWNw0

The problem is I want to add some exercises for Triceps and back, but the workout is already very long. Anybody who does calisthenics has advice? Would really appreciate it.

switch the order of bench and press on one of the days

Monday
>Overhead press: 3 x 5 + dropset
>squat: 3 x 5 + dropset
>Chinup: 3 x 5 (weighted), + dropset
>BB curls: 3 x 10
>DB Bench: 3 x 12

Wednesday
>Dips: 3 x 5 (weighted)+ dropset
>Deadlift: 1 x 5
>Pendlay Row: 3 x 5 + dropset
>V-bar pushdown: 3 x 10
>Lateral Raises: 3 x 12

Friday
>Push Press: 3 x 3 + dropset
>Front squat: 3 x 5 + dropset
>Pullup: 3 x 5 + dropset
>Romanian deadlift: 3 x 10
>Facepull: 3 x 12
>Hammer curl: 3 x 10

On off days I might do a BW complex at home. depends on how I recover.

Routine I made from the 70s big LP. been doing lots of volume lately so I wanted to get on a strength program again. Probably a solid intermediate lifter so we will see how long I make LP gains

3x3 Deadlift Heavy as shit
3x3 OHP Heavy as shit
3x5 Squat Fail on the 4th rep heavy as shit
3x3 Bench press Use a goddamn spotter, that looks heavy
3x5 Bent over rows - Have yoour face against a wall for balance
Ab-wheel till puking
3x5 Lat shoulder-raises - Hold your arms up and squeeze on the last rep, every set
3x5 Cable cross over low to high - Hold the last rep for as long as possible

Do this Tue, Thur & Sat
Then on Sundays do:
Dumbbell shoulder press 5x20
Cable row 5x20
Leg press 5x20
Dumbbell benchpress 3x20
Incline DB bench 3x20

Do hill sprints or swim fast as fuck with short rests for 40 minutes on Wednesday and Fridays.

Do you hinestly think 30 calf raises will do anything when your calves lift your bodyweight and more all day long for thousands of reps?

Get the fuckig gym membership and stop with this memery, you will have 0 issues doing this after sometime and only waste time

>pls rate

trying this:
mon: squat
tue: bench
thu: deadlift
fri: The Press

week weight sets reps
1 65% 6 ??
2 73% 6 ??
3 81% 4 ??
4 89% 3 ??
5 97,5% 1 1-4 --> new est. 1RM

of course with some DBRows, ChinUps, Curls and inclineSitUps

>pls rate

So great routine mang

kekekekkekekekkekekekkek

>You will look like a fucking Orc-Grunt in 2 years time doing this

I would recommend removing squats on the Thursday, and add some Arm work on thursday, nothing fancy, just chair-curls and OH-tri-extentions

Routine = Jog until can no longer jog (usually about 10 minutes) for 2/3 days, and I rest on the third.
Pls rate.

>"Heavy as fuck"

If you really think this is a good routine and you have been doing it, I need you to post a pic of yourself.

This sounds like a great way to sprint right into CNS failure and snap your shit up. Maybe with steroids this would work, but holy shit dude... too much in one workout. If you.are actually going heavy, that lower back is gonna snap so fucking hard...

Unclear what your rep-ranges are. I did great gains just doing like 1,500 lighter Deadlift reps on one day for 3-4 hours, just said fuck it.

I do them one leg at a time, so it's double my bodyweight. But, yeah, it's a pretty basic exercise, I feel it too. I intend to add more resistance or change it with something more challenging. It's tough changing your routine when you don't know who to ask.

I would get gym membership put the closest gym is 2 km away, since I live outside of town, like a fucking savage in the woods. Also I am poor as fuck so I can't. That's why I chose calisthenics. I used to do gym before, but soon after I moved I realized I couldn't keep it up.

Pic related is where I live. Blue means below europe average. Yellow is europe average. Orange is above europe average, Red is godlike rich.

Your 2nd (and 3rd) pressing exercise is gonna be shitty.
also seems like it would be a long gym session

You should do more hamstring work on leg day

add more volume on bench and OHP
work up to 3 x 8, or add in dropsets

looks good. would run.

its great you are getting active. but you should go to the gym.
if this takes you a long time, then you need to up your work rate. take shorter rest breaks.

>routine rate
>doesn't post routine
Idk man, it looks like 5/3/1 but there is far too little information there...

Here is pic related

I havent snapped shit up and approaching 1/2/3/4 after just 5 weeks lifting.

Sometimes when I'm not feeling it I don't go to the gym, or do a lighter day with more reps.

You have to push your intensity and try to shorten down your rest-periods. Going 5x5 instead of 3x3 is too much work. Sometimes I fail on the last set, then I just say fuck it and continue with the next exercise.

I just listen to my body and know my limits well.

It's funny because it's true. Really this should replace SS.

Im gonna take a picture right now just for you, brb.

my back is injured

A
bench 3x5
weighted chin ups 3x10
romenian dead lifts 3x5
varied biceps curls 3x10
ab wheel 3x10

B
inclined bench 3x10
bent over rows 3x5
hip thrusts 3x8
lateral raises 3x10
calf machine 3x15

C
OHP 4x5
weighted pull ups 3x10
extensor machine 3x10
biceps/triceps (my arms are lagging)
leg curls

I do indian clubs/grip strength trainning on rest days

>its great you are getting active...

I am too poor, man. I used to do Stronglifts 5x5 3-4 years ago, I Did it for like 8-10 Months and was really happy with the results. After that I moved to study in a Uni for vet doctors, which happens to be outside of town, because there are sheep and goats and cattle there and they have to be not in the city. So the closest gym is 2$ away. + 30$ gym membership. I can't afford it, man. That's why I started this no money required training. Too bad there isn't anybody here who does weightless training. It's not as useless as most people make it out to be.

>Too bad there isn't anybody here who does weightless training. It's not as useless as most people make it out to be.
I dont think its useless, I just prefer lifting weights

Be easy on my physique
Potato-quality.
1,86 tall, 104 Kg. Lifted for just 5 weeks.

DL 160 kg (for reps)
Bench 75 kg (for reps)
Squat 105 for reps
OHP 50 kg. for reps

My lower boddy lifts are novice because of atp injure that I healed and my upper body is intermediate. Should I do Texas Method anyway or AlphaDestiny's Upper intermediate, Lower novice hybrid program?
Any thoughts?

Stronglifts 5x5 with dips and chin ups for assistance work and 45 mins cardio.

I'll always be fat and ugly may as well be stronk

Do you shave your chest?

I have similar stats except im lifting for 4months now

I think i should push myself harder tho

Intensity > program

And im 90kg rn witb 187cm
So you probably have more athletic background

yes, I shave everywhere. The rash is from trying doing some power-cleans

When i first started, i got sore in my joints A LOT. Elbows, knees wrists lowerback etc. Ramp it up easily.

I have no athletic background. Been fat and at the computer my whole life. I'm 25 now and started lifting around early December.
The reason? I bent over to cut my toe-nails and my flab was in the way and I got winded.

Why does nobody in these threads mention their goals or targets? Without knowing why you're lifting you're just going to get a bunch of bullshit or generalised answers from people who have no idea what you want.

Blows my mind.

AxBxCDx

A:
Squat 3x5
Bench press 3x5
Ohp 3x10
Incline BB bench 3x10
DB Lat raises 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 3x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x10
OHP 3x5
BB bench 3x10
DB lateral raise 3x10
DB incline flies
Lying tricep extension 3x10

D:
Deadlift 3x10
T bar rows 3x5
Weighted pull ups 3xF
Lat pulldown 3x10
Facepull 3x10
DB curl 3x10

>not the armpits

Target is to gain 10-15kg in muscle, maybe more. Will decide once I get there.

Nice nipples, would suck til failure. You got a GF?

I can like see all your veins, arms, stomach & chest, but you are not super ripped or mega pale, WTF?

I'm taken, sorry. I prolly don't even live in your country

Most of you know DNAguy. Pic related is his hypertrophy routine. Just leaving beginner mode and have been doing the reddit ppl for about a month. I wanted more volume and thought this suited my goals nicely

>vice hybrid progra

Do alphas thing

No poctore

Ty my man. Do you think that it would be a big deal to change the trap bar DL for conventional? My gym lacks that equipment.

You two would make tall str0ng and thicc kids. Please mate

If your goal is purely LMM then focus on big compounds and lower body and strength training, which means instead of 3x10 you want 5x5 or less, and you want to add deadlifts, press and bench.

Replace bench dips for regular chest and tricep dips alternating days. Remove calf raises until you need them. Cut down to 1 push-up. Get rid of the towel hangs. That will save you enough time to compensate while also building back and triceps.

Biggest factor is your sets/reps. Fix that and you'll move faster.

Unless you are super athlete with some extreme volumes or specialization the difference between conventional and trap DL is nothing. Just do double OVER handed DL, not the over/under grip and you will be fine.

FUCKIGN BEAR MODE THERE MY MAN ROAR

Complaining about 2km to get to the gym....

Jesus
Fucking
Christ

I'd like some critique on this routine. I'm about 8 months out of SS and have a good base of strength already, but I bulked quite a bit and now have a body between skinnyfat and ottermode. My plan is to do this while eating clean at maintenance.

Pull, legs, push, rest (repeat)

>Pull
Chin ups 3x5+
Lat pulldown 3x8-12
Machine cable rows 3x10-15
Machine row 3x8-12
Two different curl variants 3-5x8-12
Leg raises

>Legs
Squat 3x6-8
Leg press 3x8-12
Calf raises 3x15-20
Hamstring curls (machine) 3x8-12
Lunges 3x20 steps

>Push
Incline bench 3x6 OR flat bench 3x8
DB incline/flat press 3x8-12
OH press 3x6-10
Lat raises 3x8-12 OR Front raises 3x8-12
Tricep pushdown 3x10-15
Tricep curldowns 3x10-15
Skullcrushers 3x8-12
OH extension 3x8-12
Dips 3x8-12

End goal is to get that there THICC mode.
Justin lascek is my man crush nohomo.
eating slightly below maintanence atm, I know that that will be a problem. But want to cut down a bit more weight, and then do a year-long slow bulk.

Here is the road man. There is no place to walk without getting yourself run over by a truck. And I am still scared because of Nice.

PS - My plan is to get thicc. I have a wide hip/shoulder ratio so I am trying to build up my lats, shoulders, arms, and upper chest. As I said, my current body is somewhere between ottermode and skinnyfat

>do 10 different tricep exercises in a day
???

Please rate
>already alternating over/under hand rows

Tried something similar to this and burnt my CNS out pretty quick

A
Squats 3RM
Bench 5-8x3
Power cleans 5-8x3

B
Deadlift 3RM
Bench press (light/explosive sets)
Squats (light/explosive sets)

C
Bench press 3RM
Squats 5-8x3
Deadlifts 5-8x3

After compunds I will do the following
Pullups (alternate weighted and BW)
Pushups (1xF and then 3xset 1 in as few sets as possible)
Lateral raises with plates
Cuban presses
Core work

Im training for PFT so I run a lot during the week, that is why I put the volume day for squats on C. Same reason for pushups and pullups.

Should I include some OHP or rows?

I have very thin arms and tend to have bad muscle/mind connection on my tris, so I do overkill to be safe. Is this a bad idea? I'm not going too heavy on them

Was it the frequency or the volume itself? I'm on week 7 and feel good, but I think next week I'm going to do PxLxPxx and then pick up on the 6 day on week 9.

Why not do more weight in your normal exercises

Also drink a gallon of milk a day

Got it, thanks user

trap is just easier to the shoulders, but you're not DL-ing 600 pounds right? It doesn't matter.

Hey man. I state in the post that I'm playing football and practicing muay thai. You figure it out

Upper A - Upper B - Lower C

ACBxACx, switch A & B next week

A
Bench 4x5
Seated dumbbell shoulder press 4x8-12
DB Row 4x8-12
BB curl 3x8-10
Lat pull down 4x10-12
Tricep pushdown 3x12

B
The Press 4x5
DB incline bench 4x8-12
DB Row 4x8-12
BB curl 3x8-10
Seated cable Row 4x10-12
Standing cable chest press 3x10
Tricep pushdown 3x8-12

C
Squat 4x5-8 (vary weight)
DL 2x6
I switch up the DL a lot. Often do RDL 3x12 and Front Squat 3x10 instead of DLs. Sometimes I pull sumo.

Rest days I hit 40-60 minutes on the bike or hike 5-10 miles.

Please bully if this is stupid.

The best routine here. It hits the 24 rep sweet spot for all muscle groups except tris, add just some tricep work (not much) and you are golden. And maybe some power shrugs 3x5

F denotes to failure. No rest days. ABCABCABCABC...

A
Squat 5x5
Bench 10xF
Deadlift 3x10

B
1h HIIT running. I run, walk, run, walk, ...

C
Squat 5x5
Standing press 10xF
Power clean 3x10
Deadlift 1x10

The total leg work you're doing across both days is 3x5 squats and 1x5 deadlifts. Do more.

>ABCABCABCABC...
I meant ABCBABCBABCB...

This is the plan my trainer gave me, and I've been following it for a few weeks now.

I think my front delts are being worked too much, in comparison to the other ones. I'll talk to her soon to change that.

Anything else you guys see wrong with this?

A
Leg Curls 4x10 (currently taking a break on these)

Pull-ups 4x10 (usually goes like 10/10/9/6)
Cable Rows 4x10
Deadlift 4x10

Curls (SZ-bar) 4x10
Crunches (machine) 4x10
Some exercise for obliques 3x10

B
Leg extension 4x10 (currently taking a break on these)
Calf raises 4x10

DB flat bench press 5x10
BB incline bench press 5x10 (reps decline in later sets)
Front raises 4x10

Dips 4x10
Some variation of tricep extension 4x10

If I have time I'll run 20-30 minutes after workout A or B.

If you are going hard on OHP and Bench the same day, they get worked enough. Also his extra volume day covers the week qouta FEM

I used to do tricep push down at 20 kg, after ignoring it and doing this routine I tried it for fun after 5 weeks and it had increased to 27.5 kg, just doing oihp and bench. The bench is pretty close grip. I did no gains on tricep push down. You should add 5 lbs on every session for tri push downs, not possible.

I just started working out in my room
how is this routine looking?

2 minutes of jumping jacks
1 minute of plank
1 minute of knees to opposite elbow
1 minute of pushups

Then repeat until 30 minutes has passed

Anything i should add to make it even more effective?

YEAH COUNT THE FUCKING REPS

also really swing your arms HARD when doing JJacks. This is the only light body weight excercise that trains lat/shoulders.

Download any bodyweight exercise app and do one of the routines suggested.

For what fucking purpose would you do 200+ reps of triceps?

for big fkkn triiis

So what should I change? The number of sets or reps?

Less sets/reps, more intensity. 3x3 OHP and bench- So heavy you fail often in the beginning

Also i'm only eating under 1700 kilo calories a day, if i need to get something sweet i buy a 500ml pepsi max. Should i be seeing results if i keep this up for 5 weeks?

What does Veeky Forums thinks of 5/3/1 for hardgainer?
Has anyone run it?

Monday - Squat
>65% x 5
>75% x 5
>85% x 5+ (PR set)
>65% x 20 reps (widowmaker set)
> dumbbell press – 50-100 total reps
> curl – 50-100 total reps
>hyperextensions – 50-100 total reps

Tuesday - Bench Press
>65% x 5
>75% x 5
>5 sets of 5 reps @ 85%
>push-up – 50-100 total reps
>row - 50-100 total reps

Thursday - Deadlift
>65% x 5
>75% x 5
>85% x 5+ (PR set)
>5 sets of 5 reps @ 65%
>dumbbell bench – 50-100 total reps
>Pull-up – 50-100 total reps
>abs – 50-100 total reps

Friday - Press
>65% x 5
>75% x 5
>85% x 5 (no extra reps)
>10 sets of 5 reps @ 65%
>push-up – 50-100 total reps
>row– 50-100 total reps

Depends on your metabolism. I had a hard time losing weight, so I just had a 3 day a week starve-period. Don't eat Saturday, sunday or monday. these days are often the most "candy" intensive days anyway.

Anyone?

Fucking beast right there

upper a- bench 3x5
incline bench 3x8
BOW 3x8
curls 3x10 / Reverse fly superset 3x12

lower a - Squat 3x5
Deads 3x8
Leg press 3x10
Leg curl 3x10
Ab work 3x15 /calf raise superset 3x12

Upper B - OHP 3x5
flies 3x10
pullup 3x8
pendaly row 3x8
Face pull 3x12 /tricep pushdown superset 3x10

Lower B - Squat 3x5
Deads 3x5
Leg ext 3x10
Leg curl 3x10
Ab Work 3x15/Calf raise 3x12

Add 10lb to upper and 5lv to lower every 2 weeks, after 1 week increase rep by 1. weight increases are halved on DB exercise.

>hardgainer
no such thing

what is your strength level? something tells me that 5/3/1 might be not the best idea in your case

Man I'm copying your routine!

>perhaps I will leave skelly mode sometime

A
bike 5m
incline bench 5x5
ohp dumbell 5x5
curls 6x5
B
row 2k
deads 5x5
seated row 5x5
lat pulldown 6x5

whenever
lateral flys, front flysupright dumbell rows (light weight)
rope pull
tri kickbacks 5x5

Somebody just call me stupid already and tell me what to change.

>no such thing
well...
> t-nation.com/training/5-3-1-for-hardgainers

I've been fucking around on the gym for the last year, so probably I am a beginner...

Fucking everything. DYEL?

currently doing this greyskull variation:

A:
OHP
DB Curls
DB Lat Raises
Squat

B:
Bench
DB Skullcrushers
DB Benchpress
Pendlay Row
Deadlift

then, like all greyskull programs, keep squat and deadlifts in place and switch around Bench and OHP (+accesories) for the next week and so on.

someone in a cbt told me my chest and tris was lacking, hence the extra chestwork etc.
good to go? any input would be appreciated.

I've just been doing candytoe's routine for the past year. Been pretty good to me so far

stats?

can you add weight on to the bar pretty much every time you go to lift? can you linearly progress?

Not with an oly bar no. I use a regular bar.

I've been doing starting strength for 3 months and I feel like I can move onto something better.

out of the routines posted in this thread, which one would be most suitable for me If I'm looking for muscle & strength? Planing on bulking 10 more kilos until march

bump