Hey Veeky Forums, i didnt see one innthe catalog so i figured we ought to take our minds of these Valentines day feels with a routine general
/rg/ - Routine General
Charles Murphy
Evan Allen
I don't really routine anymore, i just track my volume each training session, and increase the volume every week.
60% of 1rm for 20 reps or so to maximize volume
Then my 10rm for moderate volume
Then my 3-5rm for intensity.
Try to do a high volume, moderate volume, and intensity training session every week.
Mostly just autoregulatory as far as my day to day lift selection, focusing on the big six, and adding isolations to any parts i feel lacking.
Tbh 99.99999999% of Veeky Forums doesn't know how to program past the novice stage.
Just listen to dr. Mike israetel
Grayson Rogers
>just listen to dr. Mike israetel
Follow up:
m.youtube.com
m.youtube.com
Also his frequency video is mostly discussing so called "overloading" frequency.
If you are willing to train submaximally, you will get better results from more frequency... but training at such a low intensity/volume feels like fapping without actually busting your nut.. you feel incredibly unsatisfied using low weight for less than maximal reps.
Noah Wilson
I wanna put on more size for summer but I still want to progress on my lifts. Anything I can do?
Thomas Edwards
uh.. eat big and train hard?
Julian White
been running this for a few months, making ridiculous strength gains atm
Julian Richardson
Did you progress faster than once a week on other programs or are your lifts going up more than 5 pounds a week?
Christopher Richardson
Is this a good beginner routine?
muscleandstrength.com
Eli King
Only thing I don't think is worth it is hyperextensions
Jaxson Collins
How long would it take me to se results and how fast should I move on to a more advanced workout?
Ayden Martin
What is LTE mean?
Joshua Allen
This will last you until you can't add weight or reps to exercises every three weeks or sooner, at which point try specialised strength programs, which will have you growing as fast as a natty can after lifting for a long time.
Gains will come withing the month if you haven't lifted before.
Carson Perry
Thanks for the help senpai
Also nice digits
Jose White
i was doing this for about 3 months and seeing pretty good results, got surgery and stopped but it was going good for me. my legs got alot bigger and was just starting to see chest get bigger too. not to bad since i was using a faggy smith machine... pretty good if you have the time to do it right
Liam Wood
I do this, it's the ultimate for strenght and aesthetics
Leo Martin
Fairly similar to what I run, except I do 2 heavy compounds each day with 3x5 and have deadlifts on leg days.
Chase Anderson
Monday
Bench Press 3x5
OHP 3x5
+ Chest, Arms
Tuesday
Squats 3x5
Deadlifts 1x5
+Legs, Back
Wednesday
Bench 3x5
OHP 3x5
+Shoulders, Chest
Thursday
Squat 3x5
Deadlifts 1x5
+Back, Arms
Friday
OHP 3x5
Bench 3x5
+Arms, Traps
-----
What do you think about my routine, Veeky Forums? Started monday, I will probably run this for a month, and later come back to do a 3x a week program because of uni. My lifts are begginer to intermediate, my deadlift is really bad, trying to work on the form.
pls respond
Bentley Bennett
Not bad, what strength training program are you running? Also, what assistance work do you do?
Caleb Hughes
Neglect legs
Jace Bennett
Are you natty? Also, routine?
Xavier Young
what are LTE & GHR?
Benjamin Sanchez
Has anyone done German Volume Training?
bodybuilding.com
is it good?
how do you work the program if you can't get the recommended 10x10?
William Perez
I've been doing this for about two months
Monday:
Bench 3x5
Squat 3x5
Pendlay 3x5
Tuesday
Oph 3x5
Romanian warmup
Diddly 1x5
Chins 3x5
Thurs:
Same as Mon
Fri:
same as tues
Last set is amrap with minimum of 5 reps.
Bench/row switch days with ohp/chin every week and I throw in extras like dips, Arnold db press, lateral raise, curls.
Benjamin Parker
Yes it is very good. If you can't do the recommended 60%of 1rm then go down in wieght
Jaxon Hill
nsuns is pretty good boys
reddit did a good thing for once
Dominic Harris
Chest abs arms lats every day, no rest. 4x12 on most isolation movements. Alternate between weight and volume on compounds
Camden Ross
How many exercises do you do for biceps for example? I'm assuming it's like 2 or 3 max, because it would take a lot of time in the gym to train all that
Jackson Peterson
how much do squats and deads interfere with back recovery?
doing UL now, just wondering if I should keep the push and pull volume even on upper body days or if I should do less back work, because I will already target back heavy with high volume deads.
Tyler Young
How shit is this?, 6 months lifting
-----A-----
The Press 3x5
Squat 3x5
Power Clean 5x3
Dip 3x5-12
Cable Row 3x8-12
-----B-----
Bench Press 5x5
Deadlift 1x5
Chin-Ups 3x5-12
Lateral Raise 3x8-12
Shurg 3x8-15
-----C-----
The Press 3x5
Squat 3x5
Barbell Row 3x5
Dip 3x5-12
Face Pull 3x8-15
AXBXCXX
Squat 190 x 5
Bench Press 160 x 5
Deadlift 225 x 5
The Press 95 x 5
Power Clean 120 x 3
Barbell Row 135 x 5
Bentley Johnson
Im in there for about 2 hours every day, half of it spent dicking around though so about 2 exercises is usual
Jeremiah Gray
R8 M8s
Upper/lower split:
L1U1c1L2U2cx
Everyday warmup:
half mile jog
2 sets of light battle ropes
10 minutes of yoga
Lower 1:
Squat 5x5
Snatch grip deadlift 3x8
Calf raise 3x10
Decline crunch/hanging leg raise SS 3x20/3x12
Upper 1:
Incline DB press 3x10
Pec fly 3x8
Pullups 3x10
Dip/DB curl SS 4x10/4x8
Cardio:
Row machine 20 minutes
Elliptical 30 minutes
Lower 2:
Deadlift 5x3
Clean and jerk 6-4-3-3-2
Leg extension 3x8
Ab wheel/plank SS 3x15/3x60s
Upper 2:
Bench press 4x8
Chinups 3x12
DB OHP 3x10
Incline DB fly/DB hammer curl SS 4x10/3x8
Cardio:
same as above
Active rest:
30 minutes yoga
Julian Jackson
Pretty standard ss/greyskull looking dealio... You making gains?
I like the yoga at the end... Might start that myself.
Jason Martin
r8 please
3x a week 3 sets of 3-12
Squats
Bench Press
OHP
Barbell Rows
Barbell Curls
Deadlift
Is this too much or is it great for maximizing noob gains?
Ian Ramirez
LTE is lying tricep extension
GHR is glute ham raise
GHR is easy to find using google but LTE took me like 8 minutes
Kayden Campbell
A:
squat 3x5
ohp/bench 3x5
deadlift 1x5
farmers walk 3xf 60% bw per hand
B:
front squat 3x5
bench/ohp 5x5 90%
pullups 3xf
pushups x100
db row 3xf
C:
squat 3x5
ohp/bench 3x5
snatch deadlift 3x5 80%
farmers walk
Nathan Butler
bump
Joshua Diaz
...
Mason Anderson
So i workout at my university gym on mondays and wednesdas, then i workout at my home gym on fri/sat/sun.
On mon and wed i can only work out for 50 minutes and at my home gym, i can workout for however long i want.
What should I do about the 50 minute workouts? My usual workouts take me no less that about 90 minutes...