Routines

> overtraining The Post

Children who grew up playing Nintendo ended up being weak jawed myopic beta males, while those who played xbox or ps2 were significantly more likely to be alpha. Mario and wii gay sex vs halo and god of war.
Now, it doesn't mean everyone who played ps2/xbox wasn't a beta-not by a long shot. But there is some definite correlation. I grew up playing gameboy and shit and ended up on this site. Friends who played ps/xbox grew thick facial hair, stronger jaws, sooner changed interests to sports cars, fucking women, and had 16+ inch arms 12% bodyfat going to the gym once a week.
I believe they were genetically inclined to play more violent, mature games, versus the submissive low prenatal-T betas who played pokemon, mario, or wii.

>builtfat mode
More like bearmode

Beginners shouldn't be focusing on aesthetics

Anyone answering any different doesn't know what they're doing yet

someone rate my routine:

Day 1
Chest/tri
flat bench 3x10 3x8 3x5
incline bench 3x10 3x8 3x5
flies 3x10 3x8 3x5

tricep extensions

Day 2
back and bis
Dead lift 3x10 3x8 3x5
bent rows 3x10 3x8 3x5
lat pull 3x10 3x8 3x5

dumbbell curls 3x10 3x8 3x5

Day 3 Legs
Leg press 3x10 3x8 3x5
Back Squat 3x10 3x8 3x5
hamstring curls 3x10 3x8 3x5
calf raise 3x10 3x8 3x5

Day 4 shoulders
Military press 3x10 3x8 3x5
OHP 3x10 3x8 3x5

>45 sets in a day
>even with 15 sets, still several hundred reps
>6 days a week
>beginner
maybe the most retarded post I have ever seen

rate my routine please

monday/wednesday/friday

deadlift 50 x 50

is this good starting routine?

Ohh shit I thought this was done in one day because of the formatting of the post. Fucking even out the days on Monday you're doing 10 exercises while the rest you're barely hitting 5 exercises

That's not a routine, that's body parts listed in order

Highly unlikely, not least because of the delts, obliques and estrogen

This is retarded even for someone who's been training heavy for years

Pointless doing incline and flat bench on the same day when you could be doing either with more volume
Deadlift volume is ridiculous
Squats volume is a joke
OHP and Military press are again, essentially the same and pointless done together vs better volume on each

You're also arguably missing stuff like lat raises and face pulls.

At least it's not as retarded as

You could do my routine if you want, I went from 2 plates to 3 on deadlift relatively easily and am now aiming for 4

Fuckin Christ

Btw it goes ABCABXX, sort of a split

A chest and shoulders
>OHP 3x5
>bench 3x5
>incline bench 3x5
>lateral raises 3x8
>rear delt flies 3x8
>farmers walks til failure
>dips 3x8
>cardio for 10 minutes high intensity

B - back and legs
>deadlift 1x5 2x3. last set till failure
>squats 3x5
>pull ups 3x5 or till failure
>rows 3x5
>cable rows 3x5
>leg extensions 3x5
>RDLs 1x5 2x3 1xfailure

C arms and abs
>decline weighted crunches 3x8
>weighted leg raises 3x8
>weighted oblique crunches 3x8
>tricep extension 3x5
>close grip bench 3x5
>skullcrushers 3x8
>preacher curl 3x5
>incline curls 2x8

I will appreciate any critques on this routine as well

what in the hell, i thought autism was genetic. but if that were true how would you give me so much of it

>flat bench and incline bench are pointless on same day

Not that user but is this true? Should I do flat bench one week then incline the next?

That rape house

Personally I think doing both is important, but with 5 sets minimal.

my routine is best routine

a: squat, bench, chest flyes, bis, tris
b: deads, ohp, lat raise, rows, pulldowns

7 pyramid sets each

a, b, rest

you fitizens always overcomplicate shit to the point of autism

>A
Squat 3x3-6 @RPE 9
OHP/Bench 5x3-6 @RPE 9
Deadlift 1x3-6 @RPE 9
Chinups/Chest supported rows 3x3-6 @RPE 9
Facepulls, curls, tricep extensions and hanging leg raises as accessories. Do whatever.
RPE 9 means leave one rep in the tank
Increase weight by 2.5kg every workout
If you get 3 reps only on every set, deload 10%
If you get 6 on all sets and still felt ok, increase 5kg next time
If you are too weak for chinups, do lat pulldowns. When you reach your weight on the iron stack for 3x6 then move to chinups. People here exaggerate how bad the carryover between lat pulldowns and actual chinups is. It's 95% the same movement.
Reps are RPE regulated to take advantage of good and bad days, but you still have to stick to a minimum quota
Sets are 5 for bench and OHP because you only train them 1.5 x week as opposed to 3 for squats and deadlifts, and carryover between bench and OHP is honestly poor.
Deadlifts are only one set because your legs are already tired from squats
Chinups/rows are only 3 sets because your back is already tired from deadlifts
Rows are chest supported because lower back is already tired from squats and deadlifts, we only want to target upper back, lats and arms.
The accessories are not necessary, i would honestly only do hanging leg raises for a couple sets. Your arms should already be beat to shit after 5 push sets, 3 pull sets and a deadlift set.

Is this a good routine if I stopped lifting 8 months ago and lost all my gainz? Or is it too much?

PPxLUxx

PUSH

- Bench Press 5x5
- Seated DB Shoulder Press 4x8-12
- Skullcrusher 4x8-12
- DB Flyes 3x10-20
- Lateral Raises 3x10-20
- Cable Triceps Extensions 3x10-20

PULL

- Pull-ups 5x5-10
- Deadlift 4x8-12
- Barbell Rows 4x8-12
- Lat Pulldown 3x10-20
- Cable Rows 3x10-20
- Barbell Curls 3x10-20
- Back Extensions 3x25

LEGS

- Squat 5x5
- Leg Press 4x8-12
- Leg Extensions 3x10-20
- Leg Curls 3x10-20
- Calf Press 3x30 (10 reps for each angles)

UPPER Body

- Bench Press 5x5
- Pull-ups 5x5-10
- Incline Bench Press 4x8-12
- Barbell Rows 4x8-12

>PPxLUxx
Either do push pull or do upper lower. This configuration is poor programming because for example your squats only get one day of rest after deadlifts, while deadlifts get 4 days rest after squats. By the way, deadlifts and squats only 1x week? Might as well do a brosplit
>PUSH
>- Bench Press 5x5
>- Seated DB Shoulder Press 4x8-12
Why not OHP
>- Skullcrusher 4x8-12
>- DB Flyes 3x10-20
>- Lateral Raises 3x10-20
>- Cable Triceps Extensions 3x10-20
Redundant, you did skullcrushers
>PULL
>- Pull-ups 5x5-10
>- Deadlift 4x8-12
Ridiculous volume. Do 1x5.
>- Barbell Rows 4x8-12
>- Lat Pulldown 3x10-20
Redundant, you did chinups.
>- Cable Rows 3x10-20
Redundant, you did rows
>- Barbell Curls 3x10-20
>- Back Extensions 3x25
>LEGS
>- Squat 5x5
>- Leg Press 4x8-12
Redundant
>- Leg Extensions 3x10-20
Useless
>- Leg Curls 3x10-20
Useless
>- Calf Press 3x30 (10 reps for each angles)
Just hill sprint
>UPPER Body
>- Bench Press 5x5
>- Pull-ups 5x5-10
>- Incline Bench Press 4x8-12
>- Barbell Rows 4x8-12

Depends what you mean by "beginner"?

If you're a novice lifter, i.e - you haven't trained seriously and consistently for several months, then start with strength.

Do something like SS or SL or even ICF. If you don't fuck around then you'll easily outgrow it in three or four months. The main criticism of the "strength base" routines for beginners is from idiots who fuck around on them for years.

Then add volume by doing something like a decent PPL routine.

I'm personally doing this one (the first comment, not the one in the original post) -
reddit.com/r/Fitness/comments/50srbo/what_ppl_routines_works_for_you/

Again, if six days is too much for you (I'm on gear so it's ideal for me) then just take more rest days. The guy who posted it goes through this.

Body part splits are decent for advanced lifters, but if you can't lift decent weight (again, "decent" depends on the person, but we're talking pushing your limit and adding weight regularly) and don't train with solid consistency and a spot-on diet, you've just turned a decent split routine into a pointless brosplit.