So my 1-2reps maxes are around 1/2/3/4
My goal is just to be big and strong.
I don't want to be a powerlifter or bodybuilder.
What routine would you guys recommend?
So my 1-2reps maxes are around 1/2/3/4
My goal is just to be big and strong.
I don't want to be a powerlifter or bodybuilder.
What routine would you guys recommend?
btw would 5/3/1 be suitable or is that too advanced for me?
bump
have you stalled on linear progression yet? if so take a look at texas method
Why not go for a classic hypertrophy workout with 12/10/8. (so you get big)
And change it or add some sets with 3x5 or 5/3/1 or what ever the strongfags do
I do the texas method split template and supplement it generously with accessories including curls, lat raises, rows, chins, db bench, abs and RDLs. The big 3 and OHP are improved via regular Texas method strength training. I will post my routine if you want. It's suitable for your strength level and can be altered to suit your goals. Is meant for bulking but can be customised for cutting.
pls post it.
Only thing is I can't really be bothered with power cleans desu
JUST DO TEXAS METHOD
STRENGTH GAINS =MUSCLE GAINS LMAO
Do hard work 5-6 days a week for 5 years or more. Chop wood, haul logs, build sheds and garages, plough fields, make hay, clear snow. You do that shit, and eat to your natural appetite satiation after that kind of work, you'll be big and strong. Not bodybuilder big, just THICC. Not powerlifting strong, just 100% practically strong.
I know it sounds like a meme, and for 95% of people, I'd say that's not the way to train for their goals, but for you, OP, this honestly seems like the best way to go.
post one for cutting
Sorry for the late response lads. Please keep in mind that this is optimised for OHP.
Bulking:
Mon:
OHP volume (usually 6x5 but sometimes 7x5 or 5x5)
Paused close grip bench 3x10 (I find the pause makes the form easier and can throw more weight up)
Weighted chins 3x5
Tue:
Squat volume (usually 3x5 or 4x5 but for sub 150kg loads 5x5 may provide sufficient stress)
Snatch grip RDL (love this)
Rows 3x8-12
Curls 3x10
Ab wheel 3xf
Thur:
OHP intensity (right now 2x3 but I cycle between 5RM, 2x3, 3RM, 2x2 and 5 singles, for more info check out Justin lascek's ebooks, they're free on internet)
DB bench 3x8
Lat raises 4x10
Fri:
Squat intensity (same rep scheme as Thursday press)
Deadlift intensity (same rep scheme as Thursday press)
Weighted chins 3x5
Curls 3x10
Ab wheel 3xf
I suggest familiarising yourself with the TM before embarking. The ebooks o mentioning explain how to program volume and intensity, if they are confusing. Rippetoe would have you believe this many accessories is bad but I've only gotten stronger and more aesthetic upon including them.
For cutting, do the above with very minimal accessories, eat at a 500 deficit with clean food and cardio and cut the volume on the accessories down (I do 1/3 of the bulking volume).
God speed. Got uni now but will be around bout 3 hours later if you got questions.
Also trim the volume in the main lifts on vol. day, here they are OHP and squats. The point of a cut is to keep intensity high and volume lower. Upper body lifts can get away with slightly higher volume due to lower weights being used eg you can hit ohp with more volume than squats at the samr perceived difficulty due to the weights bring lower.
To be honest I dislike the original 3 day Texas template. It doesn't suit my goals. It's good for improving squats and deads but rippetoe doesn't much care about upper body so naturally it prioritizes squats and deadlifts over bench and ohp and other muscles. The split template gets around this very well. And no, power cleans aren't essential to the workings of the TM. It's a method, not a concrete routine.
Being a guy who wants to be strong, isn't necessarily concerned with powerlifting and who wants to look good, this routine is very good and I feel it has all the advantages of s PPL except it has a more sensible and careful treatment of strength improvement.
You can do my routine with a bench emphasis too or with both press and bench increasing normally such as in the normal 3 day method. I just prefer press strength and keep up pec mass with cgbp and db bench in hypertrophy ranges. My bench is still high despite not training it conventionally.
Finally, my choice of snatch grip RDLs, curls, ab wheels, chins, db bench and lat raises were my own choices. Just be careful where you place accessories eg don't put RDLs right before deadlifts. Do nothing hard on legs before squat intensity, nothing hard on chest before bench intensity etc, the point is to be well recovered in time for intensity day.
We're in a similar boat, I want to get as big and strong as I can naturally, though I didn't want to do a powerlifting routine and I really like OHPing so didn't want to see that lose out for more benching.
Trappy (ok ok) suggested I do a push/pull split with Texas Method programming.
I've only been doing it for a few weeks but I like it so far, and the principles seem sound.
A (intensity bench)
- Bench press 3x5 + 1kg
- OHP 5x5 (80% of what you did on your last C day)
-cable cross over 3x10
- lat raise 3x10
- triceps 3x10 (I do push downs)
- Abs 3x10
B (squat intensity)
- Squat 3x5 (+2.5kg)
- Chin up 3x5 (+1kg)
- Deads (or snatch grip deads) 3x5 (@80% of your D day)
-Rows 3x5 (@80% of your D day)
- Curl 3x10
REST
C (ohp intensity)
-OHP 3X5 (+1kg)
- Bench press 5x5 (80% of A day)
- CGBP 3x9 (add 1kg when you hit 9)
- Incline DB bench 3x10
- Lat raises 3x10
- Abs 3x10
D (DL intensity)
- DL 1x5 (+2.5kg)
- Row 3x5 (+1kg)
- Squat 5x5 (80% of B day)
- BW Chins 3xAMRAP
- back extensions 3x10-15
- Curls 3x10
5/3/1 is perfect for you.
Read the Beyond 5/3/1 book and youll see its not too advanced for you.
what does + 1 kg on day A mean? increase the weight by 1 kg every week?
Holy shit, the guy posting his template is trolling you. Do the regular Texas Method.
The one thing i will say is on the light day (wednesday) do weighted chinups instead of regular if you got the energy. Texas Method will drain you but make you strong. I finished it with these lifts
Squat 335 5x5
Bench 285 1rm
Deadlift 465 1rm
The Press 185 1rm
Weighted chin 50 pounds added 3x10
Also 20 mins of stairstepper after each workout
I ended it around the 170 bodyweight mark (manlet) and now on a major cut. Do the program as intended and only make slight tweaks
Is removing power cleans considered a slight tweak?
Looks great to me desu. Are you aware of intensity day rep scheme cycling? Defo worth a read and has pushed me past plateaus countless times.
No, I'm not trolling you. There is absolutely nothing wrong with a split template, in fact it's in PPST 3rd edition, written by the guys who made the program to begin with. Is that not enough of an endorsement? Read more before trying to discredit others. It's far more suited to OPs goals.
rip even says that TM is wrong for most people and recommends the split. TM is for people who want to be competitive lifters
Forgot to add, I'm taller than you, have shit leverages, am still running my template and outlift you across the board. Mine works.
Yes, power cleans are fine to remove. I like them but when they get heavy it is just way too draining made it to 205 5x3 before i said fuck it and dropped em.
>wants to be big and strong
>all that extra shit 4 days
Maybe you should do the program as instructed before you go off doing some split template made for someone who is a neet.
Have you even done the program? Stats?
Not going to post my stats, you'll just claim I'm E statting because I'm stronger than you.
If you think the TM is a program, you have misunderstood the TM at a fundamental level, it's a method. It's not like SS, for which throwing in isolations is a bad idea. It's optimised for a good squat and deadlift but the split template is customisable. Sorry but have you actually read PPST?
The split template probably isn't as good for pushing up the squat and deadlift but is way more flexible and allows for more flexibility to hit one's goals. I do the routine I posted and have never once had a problem with recovery, and successfully added more upper body size and strength than I did when I ran it without those accessories.