Routine rate

You need a hamstring exercise

i hope you plan to do joker sets and FSL as well, the old 5/3/1 template is very low in volume and doesn't work too well for most

yeah i started doing joker sets this week.

then it's a proven routine, should work fine for you

might want to experiment with doing heavier alternate lift work (deads on squat day, bench on OHP day etc) if you find the frequency too low once you've done a few cycles

Seems reasonable. I'll take your advice user.Takes me around a hour
I know I'm lacking in one other than diddles but is there a major issue in not isolating them?

Returning after few months off, wanna hop on Phraks grey skull but more hypertrophy. Would be doing 2x8, 1xamrap dumbbell versions of the exercises on day A and then day B like normal be alright?

you're doing a bunch of quad-heavy exercises and only deadlifts for hams

Best tricep accessory to do on Greyskull and how often?

bench press or overhead press

do one every workout

All my lifts are 4 sets and go 10 reps, 8 reps, 6, reps, 4 reps with increasing weight.

Monday

>Squat, Diddly Doo, Leg Sled, OHP, Upright Rows
>30 minutes Cardio

Tuesday

>1 hour Cardio, 15 minutes random core bullshit

Wednesday

>Bench, Closed Grip Bench, Cross Cables, tricep push downs, Dips
>30 minutes Cardio

Thursday

>1 hour Cardio

Friday

>Lat Pull Downs, Chin Ups, Bent Over Rows, Barbell Curls, Dumbell Curls, Cable curls.
>30 minutes Cardio

Saturday
>1 hour Cardio
>10-15 minutes core work
>Have a few gin and seltzers and a decent dinner.

Sunday
> Rest Day
>Eat a little past maintenance

Most other days I eat between 1,000-1,500 calories.

Eh. I guess. I'll add some leg curls on the machine. I'd do Romanian deads but I hate them more than mohammad hates white women.

I hope your a ( tiny ) grill.

No. Im just cutting weight.

How much do you weigh? 1500 calories let alone 1000 seems like nothing. This is coming from a bloke who's 5'6
You sure you've worked your required cals properly?

Pls give advice
A
Squats 3x5
Curls 3x8
Hammer curls 3x8
Face pulls 3x8
Bench 3x5
Dips 3xf

B
Deadlift 3x5
Pullups 3xf
Ohp 3x5
Tricep pushdown 3x8
BB shrugs 3x10
BB rows 3x5
ABXABXX

once more aski g for advice on a thicceni g and strengthening routine

this is really horrible.

if you want to train monday/tuesday/thursday/friday, you should do ULxULxx.

Eh seems okay I guess. I assume on the weekend your going for heavy weights and conditioning? I'd jut make sure you eat like a horse and sleep like a baby on it. Seems like a lot but then again people say that about my routine and I manage.

upper lower are heavy days yeah but honestly even on volume days im as heavy as possible (which isnt much.. im barely at 1 2 3 4)..

PUSH
>Squats 4x6
>Bench 4x6
>OHP 4x6
>Dips 3x8
>Lateral Raise 3x10
>Tricep pushdown 3x12

PULL
>Deadlift 4x6
>Chin-ups 4x6
>Row 3x8
>Leg Curl 3x8
>Face Pulls 3x8
>Biceps Curl 3x12

Twice a week each indeed

r8 plz

I've heard a lot of people's Squat increase faster and became stronger than their Deadlift on the Texas Method, so I changed it up a little and included some stuff for arms, shoulders and lats.

r8?

Week 1
A volume
Squat 5x5 85% of my 5rm
Bench 5x5 90% of my 5rm
Assistance:
Weighted Pullups 3x8-12
Triceps extension and Pullover hybrid aka "The 4th powerlift" 3x8-12
Band Face Pulls 3x10-20

B recovery
Speed Pulls 2x5 55% of my Deadlift 5RM
Press 3x5 80% 5RM
Assistance:
Weighted Chinups 3x8-12
Some Curl variant 3x8-12
Band Face Pulls 3x10-20

A 5RM day
Squat 1x5 PR Attempt
Bench 1x5 PR Attempt
Assistance:
Weighted Pullups 3x8-12
"4th powerlift" 3x8-12
Band Face Pulls 3x10-20

Week 2
B volume
Deadlift 5x5 85% of my 5rm
Press 5x5 90% of my 5rm
Assistance:
Weighted Chinups 3x8-12
Some Curl variant 3x8-12
Band Face Pulls 3x10-20

A recovery
Front Sqiat 2x5 55% of my Squat 5RM
Bench 3x5 80% 5RM
Assistance:
Weighted Pullups 3x8-12
Triceps extension and pullover hybrid aka "The 4th powerlift" 3x8-12
Band Face Pulls 3x10-20

B 5RM day
Deadlift 1x5 PR Attempt
Press 1x5 PR Attempt
Assistance:
Weighted Chinups 3x8-12
Some Curl variant 3x8-12
Band Face Pulls 3x10-20

Hey man, 1,2,3,4 are good by anyone's standards bar fit's dysmorphia. Before my break from the gym I had only reached the ohp and squat goals out of the three. If you can do all 4 your stronk.

nah im at 1 and 2 and even a bit more but my squat is barely scrapibg by. abd max dl so far is about 170 kg. pitiful desu

Leg curls

170kg diddie is gunna make all the girls wet mang

My best was like 152kg, right now Id probably struggle to pull 130 maybe?

we're all gonna make it m8

Y-you too..

PushA: bench, incline, close grip, chest flys, various tricep work, various ab work
PullA: diddlies, bent rows, goodmornings, Pull/chin ups, various bi work
Legs: squats, calf raise (standing/seated), lunges, stiff leg deadlift, glute bridge
PushB: bench, incline, overhead press, shoulder press, mixed tricep/shoulder work, various ab work
PullB: diddlies, bent rows, delt flys, pull/chin ups, standing rows, various shoulder work

1 mile run every morning, lift in the afternoon
Sat/Sun rest days

I'm pretty inconsistent with # of reps, tend to stick to 3 sets of 4-8 at a good working weight with each lift.

Monday

Push Press
Snatch-grip Deadlift
Weighted dips
Pullups

Wednesday:

Power Clean
Front squat
Bench
Row
Shoulder qirquit

Friday:

Deadlift
Behind the neck press
Weighted chinups
Walking lunges

I have this routine where I do DL only one time every week for 1x5+. I came up to 106kg(233 pounds) with linear progression and my form started going to shit. I can not avid bending my back if I want to lift. I need to deload or stay there any try to improve form?
Maybe I should DL 2 times a week and squat 1 time instead of 2

>Day 1
Bench 4x3-5
Incline DB Bench 4x6-10
Bent Over Row 4x3-5
Lat Pull Down 4x6-10
Shoulder Press 4x5-8
One Arm Front Delt Press 4x5-8
BB Curls 4x6-10
Weighted Dips 4x5-8

>Day 2
Squats 4x3-5
DL 4x3-5
Leg Press 4x8-10
Lying Leg Curl 4x6-10
Calf Press 4x10

>Day 3
Incline BB Bench 4x8-10
Chest fly 4x12
Cable Row 4x10-12
DB Row 4x10
Shrugs 3x12
DB Shoulder Press 4x10
Side Lat Raise 4x10
Incline Curls 4x10
Weighted Dips 3x10
Cable Tricep Extension 3x12

>Day 4
Front Squats 4x8
DB Lunges 4x8
Lying Leg Curl 4x12
Calf Press 3x12
Good Mornings 3x12
Hip Thrusts 4x10

I want to replace chest flys on day 3 what should I do instead?

This 3x5 / 5x5 scheme is bullshit. Don't fall for memes. They'll make you strong but not aesthetic.

I've made both strength and size gains doing 8x3 / 4x6 / 3x8 rep schemes on my compounds. Progressive overload ofc.

My tip is always do assistance work.

1. Dips / CGB / Spoto press for bench. Incline and decline bench, also.
2. Heavy push press with emphasis on negatives for OHP. Also, do 4x20 lightweight OHP.
3. Box jumps, paused (bottom position) atg squat, front squats, strengthen your grip (ie farmer's carry), strengthen your core. All for deadlift.
4. More squats for squats.

Starting PxPxLxx and moving to PPxLPxx, PLxPPxx etc soon.

PULL
Deadlifts 5 x 5
Rows 5 x 5
Chins 5 x 5

PUSH
Bench 5 x 5
Military Press 5 x 5
Dips 5 x 5

LEGS
Squats 5 x 5
Lunges 4 x 6–10
Calf Raises 3 x 6–10

where your biceps at ?

Mon

5x5 squat 80-90% of Friday weight (ram up like 80 82, 85, 87, 90)
bench x8, x8 AMRAP
3x3 deadlift (60-70% of friday weight ram up too)
Tricep 3x15
Bicep 3x20

Wed

Front squat 3x3 (keep it light)
bench x6, x6, xAMRAP
Pull up 5xF
OHP greg nucklos beg 1x
GHR 5x10

Fri:

Squat 1x5 (new PR)
Bench x4, x4, xAMRAP
Deadlift 1x5 (new PR)
Chest flyes 5x12-15
Tricep 3x15
Bicep 3x20
Facepulls/something other light on shoulders 3-5x 12-15

i do GSLP,i add a set of 8 reps where i deload 10-20 % to add a hypertrophy dimension

these threads are useless circlejerk

you really should post your body (before and after) with the routine you are doing, so we can get an idea of the results

almost 0 good come out of these threads

>uneducated newbie with a decent routine posts here, asks for feedback
>literal fat fuck/shitbody corrects him even though he follows a shittier routine and is a much uneducated fuckhead than him

in the row and pullups.
if it isnt enough for you just add some curls.

If you are a normal weight 1/2/3/4 is not strong and never will be its not even a masters 1 total most of the time

Not enough volume for bench imo

More volume on bench, dl, squat
If you have weak hamstrings work them more. Start with donkey kicks or something similar and work to weighted ones. Consider working in rowing or running to help ~30 mins a day
Use heavier weight or do more
Are you doing this 4 times a week? I'don't add a cardio day or two
If time permits, try more volume with one less set to failure
Why are you only doing 3 exercises lull
I'd be careful with that calorie count but if it works for you...
Work legs more, add a cardio day
More volume on bench, dead, squat
4x10 and add a cardio day
I've found that finding a rep/set range that challenges me and sticking to it helps. Looks ok but consider upping the mileage when you find it easy
Cardio on off days

> (You)
>More volume on bench, dead, squat

suggested template?

On, on, off, on, on, off, off.

Cardio on off days.

Day 1- Legs
Squat 5x5
SLDL 3-4x10
Leg Extension 2-3x8-15
Hamstring Curl 2-3x8-15
Standing Calf Raises 4x12
Calf Press 3x15

Day 2-Chest/Abs
Bench Press 5x5
Incline DB Bench 3x12
Weighted Dips/Flat DB Bench 3x12
Cable Crossovers 2x15
Cable Crunches 3x12
Hanging Leg Raises 3x15
Side Bends 2x20

Day 4- Back/Abs
Deadlift 5x5
Barbell Row 3-4x5
T-Bar Row 3x12
Pulldown 3x12
Decline Weighted Crunches 3x15
Hanging Leg Raises 2x15-20

Day 5-Shoulder & Arms
Military Press 5x5
Side Lateral Raises 3x12
Face Pulls 3x12
BB Curls/Close Grip Bench Superset 4x6
Hammer Curls/Skullcrushers Superset 3x12
Cable Bar Curls/Rope Pushdowns Superset 3x15

3x2-3 minimum when going heavy. You're not doing 1rms so get the weight up for at least 2.
If you're hitting a working weight do 5x5-15. The last 5 should be the hardest

How do you space this out during a week?

My work out days are usually

Monday, Tuesday, Thursday, Friday

Feedback appreciated. Currently on a PPL split + track

I'm doing Candito LP for legs, so I'll just post my two upper body days. It's all about OHP:

U1:
OHP 6x3
Latpull 3x6
One handed DB push press 3x4-8
BP 3x8-12
Klokov Press 1x5-15
Optional exercises: Curls etc

U2:
OHP 2x5
Press starts 5x2
Chinups, negatives ;_; 6x4
Klokov Press 3x8-12
DB BP 3x8-12
Klokov Press 1x5-15

I'd really appreciate some input and I'm still trying to better the routine.
U1 is ok, but I did some other rep ranges on OHP, 3x6. Will try 3x6 on Monday.
U2 I never did in that form, on Friday I will.
>inb4 Klokov Press is bad for you
>inb4 that's the standing overhead snatch grip behind the neck overhead press

Stats in kg:
DL 140x1
SQ 120x3
BP 60 3x5
OHP 50x5
Chins: 1 @ 90kg bw

Might still work when you are a pure novice, looks stallish soon to me. Limiting to doing the most important exercises only every two weeks doesn't sound good.

Novice?
No need for barbell rows with all that jazz on M/T.
Don't worry about leg curls and calv press if your goal is strength.

5x5 squats the times a week? How about sq 3x5 and add another set of diddles?

I don't know anything about olympic training, but shouldn't you be doing your competition lifts all day erry day?

You could do some pressing on Friday?

>bench after curls

THICC
What's your neck circumference?

YNDTP
Good luck to you anyways, TM made me want to kms.

Looks like a meme to me, I don't know why. Perhaps because there are 0 reps.

Congrats to your PR, but perhaps it's time to change the routine? Because 106kg DL is like "manual labour person"-strong. Why don't you do some variations? You might like them :-)
Monday: 5x5
Wednesday: speed pulls 6x4
Friday: 1x5+

If yout can sustain Monday, it looks like a good TM-scheme. But what's >OHP greg nuckolls beg 1x?
>pic unrelated

just about 16.5 to 17 inches for now

>just about 16.5 to 17 inches for now
meant for
neck circum.

The bigger your neck, the smaller your shoulders ;-)

yes i do them 4 times a week, i forgot to mention that i do 10-15 min cardio after the workout (the gym has a pool so i do a "warmup cardio" and a light-intermediat cardio with swimming)

yes i am a novice, 3 months into lifting
so you'd say to drop the barbell row? i want to ad a little bit on thickness to the back. The rowing exercises on Mo-Th i just concentrate on a good squeez with "lighter" weights and i do go "heavy" on the rows.

thank you for the input

oh yeah and i forgot to mention i do the calve and leg curls to get my legs additional a little bit bigger. I have a rather wide frame now and my upper legs are getting bigger but i dont want to be the guy with the toothpick legs :/

i'm just following 5x5 because im a total beginner but I'm not sure how much progress I'm making. im attempting to ramp it up 10lbs instead of the recommended 5lbs every time i get a full 5x5.

>mfw i got 5/5/5/4/4 last week (missed a few sessions because life shit got in the way) and then 5/5/5/4/5 on 70lb OHP

my wrists hurt every time i do em for like half an hour and i'm not sure what I'm doin wrong

Just started splits coming from 3 months of full body (never lifted before). 3 times a week, 2 splits (chest/shoulders/triceps/abs & legs/back/biceps)

I'm doing every exercise 3x12. Is 5x5 or something else better at this stage?

20-30 push ups
30 sec bridge
30 leg raises
1 min squat hold
>every hour
thoughts?

doesnt seem very balanced

Since you're a novice you should focus on getting strong first. Size comes a bit later. If you really wish to train a bit more for size, do your row and lat machine sets 4x12. Your lats need some rest, don't forget that ;-)

Forget about calve raises, leg ext, leg curl. Just squat. Lift your heels off of the leg press machine (just a little) and do leg press that way for calve gains.

Also, you might want to put OHP before BP, alternating.

All in all, it's a really strange routine. Two lat days and one full body day. Like some kind of wrestler.

Also, no need for shrugs for now. Heavy ass deadlifts will take care of that.

thanks man!

well for the routine, i just like pull ups alot and never did any weight lifting so i decided when i don't do pull ups i could try out the big 4. I just lift for fun. But i did gain a good amount of muscle so far. Went from 68kg from late december to 75-77kg now.

and also i do the full body twice a week. I usually go heavy on squats on tuesday and then do deadlifts with "lighter weight" for higher reps or more sets and on friday i start with "heavy deadlifts" and do "light" squats after that.

I'll try to leave the exercises you mentioned out for a few weeks and look what happens, and thanks again, sry that i can't help. Only thing I'm good at are pull ups.

Going to my first Big Guy 4u gym in about an hour and I am small guy, 6'1" but skinnyfat 190. What routine should I do?

How's my leg day?
Squat-:
10 @ 60% of max
8 @ 65% of max
8 @ 75% of max
6 @ 75% of max
4 @ 80% of max

Weighed lunges: 3x10
Weighed calf raises 3x8
Weighed knee raises 2x8
Strait leg deadlift 3x10 (light weight)
Weighed box jumps 2x15

Power cleans:
8 @ 60% of max
6 @ 65% of max
4 @ 75% of max
1 @ 85% max

ATG 135lb squat till failure

Feedback Plz

p good for a bro split. take out leg extensions though, those are really bad for your joints.
add in weighted lunges as a replacement for another quad lift.

Thanks, user.

Halp, I am only one month into lifting.

AxBxAxx BxAxBxx

A:
Squat 5x5
Bench 5x5
BB Row 5x5
Pullups 2x8
Dips 3x5
Bridges 1x10

B:
Squat 5x5
OHP 5x5
Deadlift 1x5
Bicep Curl 5x5
Handstand Pushup 1x5 (Teaching myself how, early phases.)
Hanging Leg Raise 1x5

trash

Blend of Linear Progression and 5/3/1.

Thoughts?

Bicep curls are better in the 10-15 rep range.