Way too much volume on monday 4X10 on 3 chest exercises is too much, 10-15 sets/week is enough for chest and around 15-20 for back when doing 8-12 rep sets
Daniel Rodriguez
Any other reccomendations? I can switch it to 3x12 or butcher some inclined bench sets.
Levi Hughes
120kg bench 3X5 140 squat 3x5 180 deadlift 1X5 Squat and deadlift are shit because I've just started training them again after an injury
Ian Edwards
If you are exclusively looking for hypertrophy do a very low incline bench. Also what's worked best for me in the past is heavy low incline bench. Just find an actual program and run it i'd say and build up programming experience as you go
Eli Gutierrez
*meant reps
Owen Ortiz
All reccomened programs here are too PL focused. Thanks for the incline bench tip.
My main concern with my program is volume imbalance or if I completely forgot a muscle.
Oh, also thinking about 3x20 ab crunches 3x a week, but Im clueless about abs.
Austin Stewart
Yeah, adjust your programming to adhere to the volume that's mentioned above and I'd say do upper/lower rather that back/tris etc. But that's just my opinion. How long have you been lifting
Zachary Russell
AxBxAxCx
A: 5x3 heavy squats 3x5 press
B: 2x3 heavy deadlys 3x5 bench
C: 8x5 squats 3x5 bench
some light assistance stuff every day
Camden Gray
And as far as the abs thing goes I prefer planks and other holds rather than crunches
Leo Gonzalez
Nice - stats?
Easton Morgan
What is the benifit of upper/lower when I can go to the gym 5 days? Hitting a muscle twice? The volume is the same just not spread out. Maybe if I see smth lagging Ill change it so it gets hit 2x.
Anyway, I only lifted for a month, following a routine a ateroid dude I know made me. 5 days, each day a muscle, 5 exercises with pyramid sets and I almost died.
Jose Sullivan
80 kg press 95 kg bench 170 kg squat 195 kg deadly
upper body is garbage because of injuries and rippetoe-ism, but I don't really care, it'll catch up eventually
Michael Flores
Is that a TM template from practical programing or did you just add some exercises?
Jeremiah Morris
What's the best assistance scheme for 5/3/1? Just BBB? I hope so because I'm training in a garage with nothing but bench bar and weights.
Christopher Hughes
It's one I made
Lucas Foster
I'm feeling good, haven't had trouble with mine but I would welcome so pointers or critique. If it's 5x5, then the first two sets are 60% and 80% of the weight to be used in the last 3 (like in Reg Park's). So yeah, it's basically adding accessories to it now that I can handle them and they seem to help with the big lifts.
AxBxAxx A: Squat 5x5 Bench 5x5 Rows (either close grip cable, or pendlay's, lately the latter) 5x5 DB Over head press 3x8-12 Hammer curls 3x8-12 Wrists both facing up and down: 3x12 Calves 3xFail aiming to 20ish (Face pulls 3x8 a bit light if I don't do close grip rows, I feel my rear delts get worked with that)
B: Squat 5x5 Over head press 5x5 Diddlies 3x5 ala Reg Park's DB chest incline 3x12 Wrists Leg Curls 3x8 Calves
Cardio 15-20 min every day I hit the gym.
Connor Perry
Workout A Squat 2x5, 1x5+ Bench 3x5 CG Bench 2x10 supaset with Rows 2x10 Curls 3x10 Supaset with Face Pulls 3x20
Workout B Deadlift 2x5, 1x5+ OHP 3x5 BTN Press 2x10 supaset with (not yet weighted) Pullups 2x10 Curls 3x10 Supaset with Face Pulls 3x10
Usually rest around 1-3 minutes. No rest between one exercise to the next on supasets but as usual 1-3 minutes of rest after one set on each.
I mostly just want big shoulders, a wide back and thicc arms and not end up with curl bro legs.
Nicholas Richardson
Well, look at the exercises. BBB is great for adding mass, but you only do that for your pushing muscles, legs and posterior chain. The most prominently under-stimulated muscles would probably be the biceps, side and rear delts, lats and maybe traps. Just do curls and rows and maybe get some resistance bands to do face pulls.
Ryder Murphy
Good call, I'll do just that.
Julian Cooper
Day 1 Upper Power Barbell Bench Press 3x5 Incline Dumbbell Bench Press 3x10 Bent Over Row 3x5 Lat Pull Down 3x10 Overhead Press 2x8 Barbell Curl 3x10 Skullcrusher 3x10
Day 2 Lower Power Squat 3x5 Deadlift 3x5 Leg Press 3x10 Leg Curl 3x10 Calf Exercise 4x10
Day 5 Lower Hypertrophy Front Squat 3x10 Barbell Lunge 3x10 Leg Extension 3x15 Leg Curl 3x15 Seated Calf Raise 3x10 Calf Press 3x10
Good or Bad? Its PHUL obviously.
Ryder Gray
rotate this 3 times a week... one day off
Legs/Cardio Day >1.5 mile jog >Maximum effort steep hill sprints >1.5 mile jog back
Upper Body Day >Bench >OHP >Face Pulls >Cable Crunches >Wood Choppers >Back extensions
>15-20 min of HIIT on stairmaster
Throughout the week/greasing the groove >pushups >dips >neutral grip pullups
Feel great desu
Aaron Johnson
Has anyone done a routine where they hit all the major lifts every other day, so 3-4x per week?
Advisable?
I am girl so I would not be lifting extremely heavy, but I am trying to build my lifts quickly.
Blake Fisher
monday/A: incline DB bench 4x10 incline DB flys 3x10 flat BBclose grip bench 3x8-10 decline BB bench 3x8 overhead BB press 3x8 lateral delt flys 4x10 rear delt flys 4x10 tricep pushdowns 4x10 dumbbell tricep pullovers 4x10
Tuesday/B: cablerows 4x10 lat pulldowns 4x10 reverse grip pulldowns 4x10 BB shrugs 3x10 deadlift 3x8 DB 3x10, 4th set to fail focusing on contracrion EZcurl preacher curls 4x10 db hammer curls 4x10 reverse forearm curls 4x10 dumbbell wrist curls 4x10
Wednesday/C: Leg extensions 4x10 Leg curls 4x10 Seated calf raises 12x10 (3 sets of 10 with toes in, middle,out) Hack Squats 4x10 Leg press 4x10 squat 4x8 Leg extensions and leg curls till burnt out
A, B and C repeated for Thursday, Friday and Saturday respectively. I switch leg and back days occasionally depending on which is being weaker.
Jace Miller
Mine is similar, but from reading this thread I felt like i'm overtraiing, is that such a thing or the other anons are just fags? Been lufting for 6 months
