/routine general/

No routine bread, let's fix this.

Post your lifting routine and ask questions you have about exercises and programming.
Some quick info for beginners

>#1: Read the Sticky

>If you want to gain/lose weight, track your calories
>If you are just getting started, a proven and popular program is always going to be better than something you came up with, save yourself the time and headaches
>SS, GSLP, Reg Park's, ICF, SL or any Linear Progression Strenght program based on the big 3 lifts will be ok
Unless you want to get into Powerlifting, in that case, there are some PL focused beginner programs

>Bodyweight exercises, while not the best for muscle gain, are a good gauge to know if you're gaining too much fat too quickly. If your Rows and DL are progressing but your pullups are laggin behind, chances are you gotta lose some weight

>Yes, you can gain strenght while losing fat...unless you're pretty advanced, Cut/Bulk is not really needed, just stay at a sensible bf% and eat healthy food and plenty of protons
>track your fucking calories

>"Cardio kills gains" is a meme, if you want to be healthy you need your cardiovascular system in check. Just lifting weights is not enough
>HIIT optimally, low intensity steady state cardio is fine too, especially considering HIIT can be tough to recover from if you're also liftin heavy

>You should be STRETCHING. Make it a habit. Mobility/Flexibility is crucial both for gains and lift safety.
>"Starting Stretching" is ok to start
>Do not static stretch before lifting, stretching cold muscles makes them more prone to injury and somewhat hinders you strenght. Do dynamic warmups, warm up all joints and antagonistic muscles before a lift

If you're having trouble progressing, your routine is ok, you're eating and sleeping enough, post a form check.

Other urls found in this thread:

drive.google.com/file/d/0B_AW19v5CwqBbDE4ZXY2NGR3S0U/view?usp=drive_web)
twitter.com/NSFWRedditVideo

why back squat when you can front squat

why not both?
they're both great

because front squat hits way less muscle? how new are you?

How is this routine? Saw it from another poster here.

A
Squats 5x5
OHP 5x5
Bench 5x5
Incline Bench 3x8-12
Calf Raises 3x20

B
DL 3x5
Rows 5x5
Lateral Raises 3x8-12
Weighted Crunches 3x12
Barbell Curls 3x8-12

C and D days are the same just higher reps (3x10) and lower weight (usually around 20ish lbs) for the compounds. I add 5 lbs every heavy day and if I can get 12 reps on the accessories I add weight. I'm a skinnyfat dude going for aesthetics, thoughts?

I got bored of SS after 4 months so switched to PHUL

a simple routine that combines power and volume for hypertrophy. I've been following it consistently for 6 weeks, printed this (drive.google.com/file/d/0B_AW19v5CwqBbDE4ZXY2NGR3S0U/view?usp=drive_web) several times and use it to track my progress. The only difference is that I added OHP in the upper hypertrophy day. OHP is like that hot girl who you know is out of your league, but you still want to get her no matter what.

Also front squats, holy cow, by far my favorite exercise so far. Not only does it look aesthetically pleasing to perform, it also feels amazing on my back.

Anyway, that's all from me.

I did PHUL for a while, enjoyed it quite a bit.
Front squats are great to specifically target the quads and erectors, far more than normal squats.
they're almost a necessary variation in most intermediate and advanced programs
looks like some bad push pull, not a fan

...

Workout A1
T1 Squat
T2 Close grip Bench
T3 Lat Pulldown, Facepulls, Biceps

Workout B1
T1 OHP
T2 Romanian Deadlift
T3 Seated Row, Lat raises, Abs & Calves

Workout A2
T1 Bench
T2 Front Squat
T3 Lat Pulldown, Facepulls, Biceps

Workout B2
T1 Deadlift
T2 Incline Bench
T3 Seated Row, Lat raises, Abs & Calves

Do I need anymore exercises?

Do people think writing your routine in a Linux terminal makes it more believable?

Full body 3x/week alternating

A:
Squat 3*5
Barbell rows 3*5
Weighted dips 3*8-12 (increase weight if can do more than 15)
DB curls 3*8-10
Lateral raises 3*12
DB shrugs 3*10

B:
Deadlift 1*5
OHP 3*5
Weighed chinups 3*8-12 (same as dips)
Tricep work (usually CGBP) 3*8
Facepulls 3*12

Sometimes I'll add in a bit more accessory work at the end of the workout if I have the energy. Usually some bicep/tricep/trap work.

Take notes from

Back :
Part 1

>5x10 Trap-3 Raise (LowerTraps )
>4x13 Kettelbell Angled Press
>5x10 Prone Trap 3 Raise ( Lower traps )
>5x10 Wide Grip Pulldown
>5x10 Close Grip Rows ( Rear Delt , rhomboids, lats )

Part 2

>5x10 Wide Grip Rows ( Midback & Lower Traps)
>5x10 Narrow Grip Pulldown
>5x10 Hyper-Extensions
>5x10 Wide Grip Chins

Biceps
>10x5 Dumbell Concentration Curls
>10x5 EZ Bar Curl
>10x5 Dumbell Curls
>(?) spidercurls

Forearms
>3x20sec Farmer's Walk
>2x25rep Band Finger Extension
>2x20 Wrist Curl Dumbbell
>1x60sec Wrist Flexion / Extension Stretch

Abs
>Rope Crunch 4x25
>Hanging Knee Raise 4x25
>Medicine ball twist crunch 4x25


Roast my mondays, takes 2 hours to complete with a warmup session

Ahh this is nice. So I should lower the main lifts to 3x5? I would totally do dips and chin ups, but I don't have access to a pull up bar/whatever to do them (I work out at home).

squat 3x5 or 4x3 every two days
OHP 2x2, 2x3, 2x5 every two days
deadly 3,2,1 (with 3RM weight) once a week
deadlift holds (1-1.5pl8 for a minute) x3 every two days
bench like once a week if i feel like it, otherwise fuck it

Getting sent to the bumblefuck middle of nowhere where the gym is only open 3 days a week. Looking for a 3 day split which puts more emphasis on upper body.

Was previously running PPL for 5 days a week.

I'm new to this:

(xAxBxAx)
(xBxAxBx)

A.
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Dips* 2x5-8
Treadmill 30 min.

B.
Squat 3x5
Standing Press 3x5
Pendlay Rows 3x5
Pull ups 2x5-8
Treadmill 30 min.

I don't see any percentages in any of these programs, which means they are not really programs and useless

fuck off Jim

Pls rate
no lateral raises bc of shoulder snap

How to train planks?

Who is Jim?

The point ofdoing a program is progression in a manageable pace.

Saying that you do "bench on friday for X reps" does not say anything really = useless.

ABxABxx

A: Bench, OHP, Glosegrip Bench, Bent Over Rows, Curls

B: Squat, Deadlift, Lunges, RDL, abwork

Fight me.

since this thread tends to cater to beginners, it's pretty normal that %'s are not that present

dips on B, Pullups on A
that way you train erry muscle 3x/week
Thats enough for triceps but add 2x10-12 curls on the day that is followed by two rest days

beginner programs should not include periodization, it should just be linear progression.
once that ends, you can play with volume and intensity

include vertical pulls
why not skip deadlifts every second lower body workout? They train the upper back to much and often lead to overtraining. squats and rdl are enough for hamstrings, glutes and lower body

holy moly do you even lift

Sounds like a plan, will do. Thanks bro.

alternate push pull 3x/week then. Better than hitting every muscle only once per week
lower body
quad dominant squat and calfs on push, maybe one set of deadlifts on pull, abs maybe at home?

post physique and stats

thats a big pull day

Is that you, Clarence?

why not squat 2x/week and deadlift 1x/week? like gslp

I like phul

I might actually try this. I love ohp and front squats.

...

thought of the same thing kek

What accesories should I add for aesthetics in GSLP and how does AMRAP work? do I go untill failure in every lift?? that means going for 10 reps in deadlift? wtf is AMRAP

no but it is his program. pretty decent if you can handle the workload. back squat went from 140 to 182, front squat from 120 to 150, clean and jerked 125 and snatched 100 just by running the cycle for like, 5 weeks.

you do the big componds 6x/week but with very high intensity (4-6) reps. That might lead to overtraining or snappage. Do less weight, more reps

>floor press
are you gay

they're called reverse flys

>going amrap on the backsnaps
smart choice

you increased your squat from 3 to 4pl8 in 5 weeks?

sadly I cant go to the gym everyday, all day 3/6 times, cant do oly lifts and also I dont juice

it's from all the front squatting. front squatting to the max once a week meant i was hitting a new pr on it basically for all those weeks and that in turn also drove up the back squat. even before all this i tended to squat everyday

i only go about 9 times a week. morning session from 5 to 8 then i head to college. then afternoon training from about 6 in the afternoon to maybe 9 or 10 at latest. the days i only have one training session planned i'll usually do it in the afternoon

as many reps as possible with good form

you may need some reverse flys/face pulls to avoid hunched over shoulders. Also the basic 2x6-8 chinups on ohp day and 2x10-12 curls on bench day is nice. and do lateral raises and maybe some calfes if you like. And some triceps work on friday

the problem with gslp is the 10% deload. Once you've deloaded the first two sets will be far too easy and they'll stay easy for quite a while. SS works without the amrap set; why not just do gslp without the deload and the amrap set?

Please rate.

Going for aesthetics, should I lower weight and up sets/reps to 4x10?

>pls no bully

wait chinups 2x6-8? it says to alternate it why would i go for 2 sets of 6-8?

I've had best results combining strength and hypertrophy (ive marked them as heavy and light), as a result my routine is somewhat contrived. would love feedback

A; chest/tricep/bicep
>bb bench heavy 5x5
>db bench light 3x20
>weighted dips heavy 5x10
>db lying tricep extensions 3x20
>ez bar preacher curls heavy 5x10
>bb curls light 3x20

B; legs
>squats heavy 5x5
>leg press light 3x20
>seated leg curls mid weight 5x10
>lying leg curls mid weight 5x10

C; back
>deadlift heavy 3x3
>pullups 5x10
>db rows heavy 5x10
>bb overhead press heavy 5x10
>db overhead press light 3x20

So the basic jist of it is to get my compound movements in and combine strength with hypertrophy afterwards. usually gives me a great pump

programs are meme
I get stronger without them

dunno, the book says it

you train chest and back once, glutes thrice and the rest twice per week

>heavy 5x10
that's not heavy

Duly noted

Would you suggest adding/removing any exercises from that program?

Please note, I don't have access to a gym so I am unfortunately limited to dumbbell/barbell.

Is OHP and Bench on same day good or bad?

do a pplpplx
>home workouts
listen to scooby1961

kek

Would also like to know.

no pic because i have no camera and my 2007 dumbphone takes pics that look like they were taken with a toaster, but basically imagine a strongfat manlet with 23 inch shoulders
97 kg, ~25%bf, training for a little under a year
strict press 1.75pl8, bench fuck all, A2G high bar squat 3.5pl8, deadlift 4.25pl8

nice

Monday: Pull
>pull ups
>bent over barbell row
>lat machine
>another row
>facepull
>reverse fly
>barbell curl
>hammer curl

Tuesday: Push
>bench press
>incline dumbbell bench
>incline dumbbell fly
>chest press
>standing dumbbell shoulder press
>side laterals to front rise
>one arm tricep extention
>tricep pushdown

Wednesday: Arms
>barbell curl
>ez bar skullcrusher
>hammer curl
>tricep pushdown
>one arm preacher curl
>one arm tricep extention

Thursday: Legs
>squat
>split squat
>leg extention
>leg curl
>leg press
>calf press

Friday: Pull
Saturday: Push
Sunday: Legs

My routine is like this bc of my schedule
Im in snap city rn so I cant do deadlifts

>snap city
do starr's rehab protocol, it works

How's this for a Greyskull beginner routine? The accessories (i.e. plugins) are recommended from the book. Is it acceptable to replace weighted chins with lat pulldowns?

I feel like the bare minimum of SS and SL doesn't have enough, so I wanted the volume of something like ICF without the squatting 3 times a week.

squats are mon & fri, deadlifts are on wed
I'd say this is too much arms. I'd do them only fridays

So, you would recommend it? I'm looking for an Upper/Lower split

This week:

SS = Superset

Monday - Pull
3xBB Row SS Pull-ups for 5 reps
5x10 T-Bar Rows
3xOne-arm DB Rows SS Chinups for 8 reps
5x10 T-Bar Rows
3xLat Pulldowns SS EZ Bar Row for 10 reps
3xReverse Delt Fly SS DB Curls for 12 reps
3xSeated Cable Row SS Twist Curls to failure

Tuesday - Push
3xBB Bench SS DB OHP for 5 reps
5x10 DB Bench
3xIncline BB Bench SS Arnold Press for 8 reps
5x10 DB Bench
3xClose Grip Bench SS Cable Flys for 10 reps
3xSkullcrushers SS Lateral Raises for 12/15 reps
3xPushups SS Dips to failure

Wednesday - Legs
3xBack Squat SS SLDL for 5 reps
5x10 Leg Press
3xFront Squat SS RLDL for 8 reps
5x10 Leg Press
3xHack Squat SS Single-Legged DL for 10 reps
3xLeg Extensions SS Leg Curls for 12 reps
3xStanding Calf Raises SS Seated Calf Raises for 20 reps

Saturday - Full body
5xBack Squat SS RDL for 5 reps
5xT-Bar Row SS Pullups for 5 reps
5xBB OHP SS DB Bench for 5 reps
4xHack Squat SS Leg Curls for 10 reps
4xEZ Bar Curls SS Hammer Curls for 10 reps
4xChest Fly SS Tricep Extensions for 10 reps
Drop Set - Back Squat
Drop Set - T-Bar Row
Drop Set - DB OHP

*Friday for full body

what? so you spend 15mins in the gym and are done?

yes.

Been working out for over a year, and developed my own routine that works for me.
Weeks typically progress as: AxBxCDx

Well Veeky Forums, am I retarded?

Rate my routine

Aims are slowly increasing lower body lifts, but I'm mainly focusing on my presses (especially OHP).

Current 1RM (kgs): 72/117.5/160/185

Is there a lift that I can replace deadlift with that focuses more on my back (especially traps/upper back)? I feel like front and back squats hit my legs and spinal erectors plenty, but I want that thicc upper back

Forgot pic

I was wondering if i could do westside for skinny bastards all 4 days in a row?

for you

5 3 1 with 5x10 for two types of accessory work

depends on the program and rep scheme
maxing out on both on the same day is not recommended, like with squat and deadlift
one ab exercise you might as well not do em, you work em with compounds anyway
dumbell shrugs are worthless, do farmer walks or holds with a fucking fuckton of weight, one handed even better, grab the barbell on your side and brace on the squat rack
>Is it acceptable to replace weighted chins with lat pulldowns?
pic

no
no

What would be the best routine to supplement grappling training for wrestling/jiu-jitsu?

I love lifting but I need to narrow down my focus a little with my current work/train/lift schedule

whats a program i could do 4 days in a row?

This one

Can someone post that bodyweight progression routine to help reach the more advanced calisthenics movements?

...

Finished a cut, going through SL again because I feel weak as fuck before starting this. Any suggestions?

A)Push + Legs
5x6 Horizontal Press
5x6 Vertical Press
3x8 Tricep Extension
3x5 Squat

B)Pull
3x5 Deadlift
5x6 Row
3x8 Bicep Curl
5x6 Rack Pull or 20s Weighted Hold
2x12 Neck Curl
2x12 Neck Extension

ABABABx

What the fuck are with those neck exercises. If you really want to do them fine but geeze.

???

>neck curl
>neck extension

Why?

..to get a bigger neck? Why else?

Are you actually autistic?

Sick non-argument bro. Way to convince me of fucking something I guess.

I'm not making an argument. I'm blatantly insulting you.

Anyone have a shoulder rehab routine?

Okay? For what purpose?

So I've been running SL 5x5 for the past few months and my numbers are:

Squat: 275 lbs

DL: 305 lbs

Bench: 175 lbs

Bent over rows: 160 lbs

OHP:115 lbs

I'm still making gains, but I'm starting to stall on my squat and bench. My legs feel like jello the entire and often I'm still sore by the next workout. When should I move on to a more immediate program?

50lbs ago

U/L 5/3/1

Sunday:
Power Clean
Squat
Dumbell OHP high rep
Weighted Leg Raises

Tuesday:
OHP
Bench
Z Press
Face Pull

Wednesday:
Squat
Deadlift
Weighted Oblique Rotations

Friday:
Bench
OHP
Z Press
Weighted Leg Raises
Sprints

I'm training for shotput this February and it's been going pretty well. Put about 60lbs on my squat/dead, 35lbs on bench, and 20lbs on OHP on 6 weeks

Forgot face pull on second push day

I also do plenty of rows and pull ups. I just don't program them in as rigidly

here is my journey if people are interested

SL5x5 for 11 weeks
ICF until I reached 1/2/3/44
Candito's 6 week program (I failed due to scheduling issues but my bench got gud)
Madcow (currently)

bump 4 this

Stiff legged deadlift, weighted hangs, bench, heavy landmine oblique rotations, and especially grip work.

The difference in my grappling game was minimal when going from 240 to 305 max squat. But after training with thick bars and plate pinches, it was at least noticeable.

What is snap

it's when you snap your shit up