/Routine General/

Damn dude thanks for taking the time to read. Ill run this baby then, I just came up with something that seemed logical.

>>>plebbit

You're literally retarded.

Definitely not from bro science, but Jeff from athmeme x said that so I just follow it.

>GSLP is overall the best beginner routine
I don't understand why this is recommended so often. It's extremely low volume and is basically SS without excessive squatting. Plus you've got to figure out what 'plugins' to use, so beginners still need to make lifting decisions they don't comprehend.

No. You listed a bunch exercises with no description or plan as to how you are going to progress on them.

It looks solid but it might need some tweaking. Couple of thoughts or poitns that might be worth considering:
Its a lot of pushing in this routine with both heavy and volume pressing on the same days, would it even be necesarry to have tricep acessory on this routine? Or tricep accesorries two times a week?
When do you progress? When do you add weight? Weekly?

Doing heavy squats followed by deadlift volume and the reverse on the other day is some really heavy shit. Expecting to progress all the lifts like this might be to hard. In practical programming there is a section about this where it alters the volume and intensity of squats and deadlifts so that they don't interesect with each other. Meaning on the week where you squat heavy you do less deadlift volume/intensifty.

You could also get the deadlift and squat volume from a different easier variations.

I like how you set it up and i'll be running something very similar once i finnish up my linear pogression.

Generally speaking, you can handle quite a bit of volume when set up that way provided each set isn't a ballbreaker of a max (most LP programs lowball the volume deliberately because you've got such a short turnaround between what are effectively PR attempts). 5 sets total on squat/deadlift isn't a particularly large amount - lotta programs set up this way would be upwards of ten total.

Been lifting for a little over a month. Went vegan about 2 weeks ago, was vegetarian before. I get about 3200 cal and 130-150g of protein a day. Currently 6'2" 151lb. Was 6'2" 148lb when I started.

Routine:
Day 1: Squats, deadlifts, hanging leg raises, twists, calf extensions
Day 2: Bench, lateral raises, front raises, curls, tricep pressdowns, pulldowns
Day 3: Rest
Repeat

Also for the first three weeks I was doing a stupid split routine where I was hitting every muscle once a week. And I'm going to cut back on my soy intake drastically because of its estrogenic effects.

Any advice is greatly appreciated.

I love to make you guys mad

How many sets and reps?
I'd say you don't need front raises, go heavier on the lateral raises instead and maybe some reverse flys

>no soy
the thing about veganism is the low quality of the protein. You need to eat much more plant protein to get the same results. And soy is clearly the best vegan proteim source. Tje estrogen MIGHT have a small negative effect but if you don't get your protein you're not getting anywhere.

>GSLP is overall the best beginner routine
>10% deload

all this routine stuff heh
>not doing bulgarian lite for maximal gains and nuclei building
my routine: AAAAAAA
A= Rack Pulls

>Plus you've got to figure out what 'plugins' to use, so beginners still need to make lifting decisions they don't comprehend.
good point

>. Static stretching beforehand decreased power output, not strength
do you know what power is

>it's SS with low squatting
So perfect routine? As a beginner, first learn to use your muscles then care about hypertrophy

>learn to use your muscles by using them less

>As a beginner get massive legs and glutes, a belly and no biceps

and lower chest

how long will this GSLP meme last?

>tfw helped pushing it

What routine would work best for the football (soccer) off-season. Ran SS for 3 months and gained 6kg but thinking I should change. Currently only have a barbell and rack (home gym masterrace)

Legs
Back Squats 5x5 @ 100KG [+2.5 KG / side]
Leg Press 3x5 @ 240KG (6 plates) [+5 KG / side]
Hip Thrusts [just subbed them in for box squats]
Calf Raises 4x10 @ 12 Plates
Leg Curls 4x10 @ Max 16 Plates
Leg Extensions 4x8 @ Max 16 Plates (thighs turned outwards)

Arms & Chest
Tricep Pulldowns 12 7 10 8 8 9
Bicep Superset:
21s Barbell Curls – 30KG
1x8 Barbell Curls – 30KG
Dumbbell Press 5x5 @ 35KG
Decline Dumbbell Press 12 15kg 10 20kg 8 27.5kg
Incline Chest Flies 12 12.5kg 10 15kg 8 17.5kg
Incline DB Press 12 15kg 10 20kg 8 25kg
Concentration Curls 3x5 @ 15kg

Shoulders & Back
Romanian Deadlifts 5x5 @ 90KG
Close Grip Seated Cable Row 12 10 10 12 8 14
Lat Pull Down 12 8 10 9 8 10
Rear Delt Flies 12 7 10 8 8 9
Side Lateral Raise 12 6kg 10 7kg 8 8kg
Standing Military Press 12 30kg 10 40kg 5x5 @ 45KG
Facepulls 12 9 10 10 8 11
Dumbbell Shoulder Press 12 15kg 10 17.5kg 8 22.5kg
Upright Barbell Row 12 25kg 8 40kg 8 40kg
Dumbbell Shrug 12 22.5kg 10 27.5kg 8 32.5kg

I've been running gzcl method for a few weeks. How do my T3 lifts look? When shall I incorporate a second T2?

Bench day (to superset press T2): Lat Pulldowns 3x12 Hammer Curls 3x12

Squat day:Leg Extensions 3x12 Pull-ups 3xF

OHP day (to superset Bench T2): BB Rows 3x12 Face Pulls 3x12

Deadlifts day: Pull-ups 3xF Tricep Pulldowns 3x12

OP, how strictly do you need to follow rest days?

I'm going for the the small fridge fighter body and doing mostly core, stability and weighted calisthenics at home with 4 days/week 2 hours of cardio heavy training at our gym.

Today every muscle is aching and I know I really should rest over the weekend but I wanna do something.
Do I just say fuck it and do another shitload of push/pullups?

nsuns 531, how long does each workout session last?
Because I'd like to try but it looks like it requires one to spend 2 hours at the gym each time.

Do you even know gresyskull lp? It has barbell culrs and chinups since day one

1hr45

I was talking about SS though. Still gslp is too much legs I'd say.
>muh big 4
always leads to imbalances
no you CAN add chinups and curls as plug-in if you want
yes I read the book and did it for ~12 weeks ama

Push 1
Bench BB 3-4x
Calves 3xF seated
OHP DB pump ish 3x
Planks
Bench machine or cable crossover

Pull 1
Chinups 2-3xF, 1 min recovery, kinda light work as I cant do many
DB row 3-4x
Lat pulldown 3x
Facepulls 3x15
Trap work / some curls / forearms / abs, whatever I like to do

Push 2
OHP BB seated 3-4x
Calves 3xF
Bench DB 3x pump ish
Side lateral raises
Tricep work

Pull 2
Chin ups 5xF (Light they are)
Lat pulldown 3-4x
T-Bar row 3x
Abs
Rear shoulder work with small dumbbels
curls / forearm work

For working sets I am currently doing around 15/12/10/8/5/3 reps on main lifts, 3 weeks of each and then go next. For example, 3x15 bench BB for 3 Push 1 days, then 3x12 reps for the next 3 weeks and so forth.

I snapped my right knee 3 months ago, takes another 3 months to heal till I can start doing something with it. Right now I cant walk up stairs correctly, but it gets better every week.

Progress would ideally be 5lbs on heavy movements every week and 5lbs in volume movements every other week but most likely be autoregulated based on difficulty I.E: heavy deadlifts was really hard 1 week and you can progress next week but you keep it at the same weight.
As with doing heavy lifts followed by volume, I see this can be a real downside to the routine but Im pretty sure I have the work capacity to do this, if not, I might as well create it.
And lastly with the tricep accessories, I would throw in "tricep" accesories but rather something that attacks a muscle group that the main lift doesnt really target (thats why I wanna do lateral raises after ohp) and muscular imbalances, I really wouldn't go super heavy at all on these and increase the weight very rarely.
Having said all that the routine is intended for intermediate lifters, you have enough experience to autoregulate your training to a certain degree and know when you can push hard and when you cant

Please post abuse and hatred for my shitty self made natty starter routine. Is there any muscle getting overworked/underworked/not worked?

AxAxAx ect

Bench 8-12 x 3
OHP 8-12 x 3
Curl 8-12 x 3
Row 8-12 x 3
Skullcrushers 8-12 x 3
Squat 8-12 x 3
Standing calf raises 8-12 x 3
Pullups 3xf

Progression is pretty simple. I do the first set and if I hit 12, I add 2.5kg. My lifts have been going up pretty consistently but I guess when you're new to lifting you could bench a rock every other week and still make progress.

And oh uh, the goal is to pretty much do those 3 weeks max effort, have one deload week (my every 4th week at work is different and more time consuming, it fits that) after those three weeks. Then a new cycle begins, with less reps on main lifts.

If anyone wants to throw in their opinions about this it is welcome, and how to best include legs/lower body into this in a few months? Doing recovery stuff right now.

>12 weeks ama
Did you do the pull ups everyday? Any plugins? Where did your lift numbers start and end? Any aesthetic difference, 12 weeks is not long? Would you do gslp again or do you think another beginner LP is better?

awful/10, youre a retard. just follow a real routine, your homemade shit wont be better. just do ivysaur 4-4-8 if you want to ohp/bench 3 times a week.

Been running it for about 3 weeks now (newbie lifter). How long till I start gaining some muscle mass? Also been doing some arm exercises (curls and tricep extensions) with it.
My lifts have gone up by 10-20lbs

Whats an good example of a good and popular program?

That routine is literally the same with less volume. I can obviously handle more than that. Poor advice.

>Did you do the pull ups everyday?
no
>Any plugins?
curls on bench, chinups on ohp day. and some rear delt action on bench day bc I have hunched over shoulders
>Where did your lift numbers start and end?
I was close to 1/2/3/4, made no progress, maybe got a bit weaker, had to deload a lot, was cutting with -1lb/week
>12 weeks is not long?
I need a mental break after 12 weeks no matter what routine desu
>Would you do gslp again or do you think another beginner LP is better?
that 10% deload makes the first two sets far too easy and they'll stay easy for weeks. The setup is better than SS but currently I'm all about you either lift for aesthetics or strength, one will always slow the other down
I'm getting a lot of hate for my new routine () but this is literally what hodgetwins recommend plus more cardio and no rest days bc I feel I don't need them

Are you perhaps illiterate?

>GSLP highlighted
>search with google
>mfw Gibraltar Socialist Labour Party - Wikipedia
en.wikipedia.org/wiki/Gibraltar_Socialist_Labour_Party
The Gibraltar Socialist Labour Party (GSLP) is a social-democratic political party in Gibraltar. The GSLP is the oldest surviving active political party in Gibraltar.

crypto commie sack of shit

Been doing pretty much this with success last two months - seems to work well.

Holy fucking shit who the hell has that amount of time.

>That routine is literally the same with less volume
huh?
not even close you autistic newfag. you have 0 periodization in your homemade skeleton program, nor do you deadlift. just KYS now.

Yup that's why I settled for gzcl

Can someone rate my schedule as well

Day 1 = Back and Bis, followed by 15 minutes of core or HIIT
Day 2 = Chest and Tris, followed by 15 minutes of core or HIIT
Day 3 = Rest
Day 4 = Legs and Abs
Day 5 = Shoulders, followed by 15 minutes of core or HIIT
Day 6 = rest

Repeat

HIIT or Abs depends on how fucked up I am from previous days exercises, never do HIIT more than two times a week either.

On a slightly unrelated note does anyone have any experience in killing birds in a subtle way that won't have me suspected? A group of magpies and plovers have moved into the field i do my HIIT in and if it's not one group of the cunts swooping me it's the other. Trying to do HIIT while be attacked by a magpie or screamed at by a plover is very unenjoyable. I was thinking of maybe giving them poisoned chips but am scared an innocent bird or possum might eat them and die.

>You need to eat much more plant protein to get the same results

Not really. There are vegan bodybuilders that take in less protein than most omnivore bodybuilders. Protein is highly overrated and most people don't need nearly as much protein as they believe. They're just too afraid of losing their gains to attempt consuming less protein.

Full body low volume:
Incline bench 185-190x4
Lat Pulldowns 195x5-6
Squats 225x20
Push downs 250x12
Cable rows 180x5-6
Literally just do one set and next week i'm usually able to do more weight.

>There are vegan bodybuilders that take in less protein than most omnivore bodybuilders.
source

its called establishing ur presence. also piss in the corners when no one is looking.

not hitting muscles enough a week.
Day 1: back, chest, arms
Day 2: cardio/conditioning
Day 3: Legs and Shoulders
Day 4: cardio/conditioning
Repeat

This allows you to hit your muscle groups twice a week, which will literally double your gains since you're likely a noob.

blacc vegen magick is being able to synthesise protein out of yams. GOML, white bwoi.

do you think this is funny?

You arent working even nearly enough

Back only once a week? You need like 2 days inbetween to recover, what the fuck are you doing with the rest of the week's days? Man up.

>doubting blaccbwoi magick
dont you know it aint safe to hit the gym too much miracle whip? leave that to us real nigguhz, lord knows we need that extra work after plowin ur waifu.

It's okay, but in some cases you have to ask yourself whether to get the right amount of volume into a weekly schedule. In your case it's simply wrong to say that's because you do not because you only hit the group once a week, the optimal volume is 23 times or more but it requires special thinking. is that good? no, but maybe it's ok but we'll see I do not think so

Awesome dude. What are your lifts??

if that were true you could blast your muscle with 100 sets, drop sets and burners and be done for the month. You can only stimulate a muscle so much before you've overtrained it. Synthesis only lasts for 2 days, so if you hit a muscle group on Monday, by Thursday all the muscle growth that was stimulated by the exercise has been achieved and the muscle should, therefore, be re-stimulated for optimal muscle hypertrophy. Not to mention the workout to workout strength gains you get in the first couple of months.

If you don't want to have a 2 plate bench by this time next year, please be my guest and continue to be one of those dudes lifting mediocre weight for years while noobs continue to surpass you.

I was doing a Push/pull/legs but I fucked up my wrist so I am now skipping all the push days since it doesn't bother my wrist doing legs and pull exercises.

Since I want to spice it up a little bit...can I deadlift heavy (I'm still progressive overloading) 2 days a week or should I keep it barbell row 5x5+ one day and deadlift 1x5+ the other day?

Of course I'm squatting the day after the deadlifts

Is it too late for (you)s?
ABxCDEx
>A
Squats 3x5
Leg press 5x10
Leg Extensions 5x10
Leg curl 5x10
Calf raises 5x10
>B
Bench DB 5x10
Incline DB 5x10
Cable Flys 5x10
Tricep Ext 5x10
Tricep Rope Pulldowns 5x10
>C
Deadlifts 3x5
Sumo Deadlift 5x10
Romanian Deadlift 5x10
>D
OHP BB 3x5
Side Delt Raises 5x10
Front Delt Raises 5x10
Shrugs 5x10
>E
Rows BB 3x5
Lat Pulldowns 5x10
Seated Cable Rows 5x10
Biceps Curls DB 5x10
Preacher Curl 5x10
>X
Cardio/ab days

Prioritization on a new lifter is pointless, and deadlifts are the single most worthless ego lifting horseshit every conceived

Like I said, bad advice.

Sorry
>Bench DB 3x5
Not 5x10

>2017
>still doing a brosplit

>periodization
Is only for professionals not newbies. Read the sticky.

pretty similar to mine except i only do three workouts. My frequency is ABCxABCx. I only do RDLs, since DLs fatigue me too much. I do the cable rows straight after the RDLs and find it really hits my lower back really well and do my bicep work on chest day.

Right now. You should also add two more T3s, because volume is king. Just do Jacked&Tan 2.0

Im having a lot of fun with

Jacked & Tan 2.0 can also last that long.

its a slow process, you need to be patient or you will likely get burnt out and give up. just stick to it, bulk a bit if you are skinny

Damn near any decent program can. The real decider for workout length tends to be what kind of overall shape you're in.

Thanks for the reply. Any reason why on some of your workouts your do several sets of different rep ranges? I like the fact that you hit everything twice a week. Might do the same

And the amount of volume obviously. But your right, it's about the work capacity.

Do you guys squat atg everytime? I find I can only do just below parallel for longer sets with heavier weights (70%+)

1-5 up to my 1RM can atg though. What's up with this. I have pretty long femurs if that affects anything.

I'm considering just below paralleling my long sets and atging anything below 5

doesn't belong in /routine/
the heavier the weight the further the center of mass shifts under the bar. Your spine gets "longer" with heavier weight. Center of mass is always over your feet so with heavier weight you can go deeper until your hip is maximal flexed

sorry, forgot to format properly when copying over from word. the first number is the rep, second number is the weight or number of plates i use on the machine.

I tend to do a lot of ascending pyramids, hence the 12 10 8 pattern.Mainly because you don't need to warm up as you go heavier. Staying in the higher rep range also induces metabolic stress for hypertrophy which complements my 5x5 which is where i get intensity on to provide more stress on muscle fibres. Obviosuly I progressively overload all my exercises (increase weight).

I was asking really about how to program around this

you have more hamstring work and less cruciate ligament snapping at parallel. Why would you go atg? Are you doing a push pull with deadlifts on pull and squat on push? Or are you a weightlifter

you said its literally the same routine, I pointed out the two glaring differences (other than that one is the same fucking workout every day which was too obvious to point out).
>Is only for professionals
its not bad for anyone you dumb fuck

there are no gyms within an hour thirty of where I live, however there is a 'weight room' & 'fitness centre' within the local leisure centre which is conveniently located where I live

I this 'weight room' and 'fitness centre' a gym?

thing with periodization or any kind of variation is that it interferes with progressive overload to some extend. It's of course necessary to avoid plateaus tough. But the need for variation increases with your training level. A beginner that doesn't need much variation could just do the same stuff twice per week and try to progress everytime

>its not bad for anyone you dumb fuck
Its bad for newbies, because it isnt efficient. You're applying complex systems for stagnated muscle growth to people who haven't even gotten close to their limits yet. Go read the studies, it has zero benefit on new lifters.

Think this - when you're resting, you muscles are actively regenerating and growing. You need rest days, just try to find that balance between working hard and resting.
I use my DOMS to guide me. Sometimes 1 rest day is fine, other times I take two.

>other than that one is the same fucking workout every day
There is literally nothing wrong with this for new lifters. Read the sticky.

Hello folks, after doing 5/3/1 and getting strong as fuk (nah), ive realised i can squad and diddlylift quite a bit but im not very... big?
Anywho, I tried boring but big but the 5/3/1 sets gas me out or the first few sets of the 5x10 (at 70% of your 1rm) just kills me.

Looking to try something new so i googled 'powerbuilding routine' (because i want to get stronger but i don't want to max out my squat and deadlift every fucking day) and a t-nation link popped up.

Monday
Deadlift 5x4
One arm row 5x10 (i might swap this out for a barbell row if thats ok?)
Lat pulldowns 3-4 x 10-12

Wednesday
Squat 5x4
Leg press 5x10
Leg extension 3-4 x 10-12

Friday
Incline bench press 5x4
Flat dumbbell benchpress 5x10
Incline dumbbell fly 3-4 x 10-12
(as much as i would want to flat bench and incline db bench i think ill just follow the routine)

Where for the diddlylift/squat/bench press i do 70% 1rm first month, then 80% 1rm 2nd month then 90% there on.

Following questions, i never do any armwork, my triceps come from doing my bench presses a bit close grip but not that close, so my arms arent that big. Should i supplement some arms?
Is this routine good? should i add anything? blahblah

Thx for reading

Guess you're right mate.
Did some weighted situps and horse stance because these areas felt fine. The rest will have to wait till monday.

Doing the hybrid performance method for the next 12 weeks.

>this bullshit
neck urself srsy

wanting to get into oly lifting, anyone know of a good routine for me to start out with?

Currently at 75/120/165/190 (all kg) 1RMs. Goals are BW OHP, then 3/4/5pl8 for the others. I've made steady progress on pretty much all my lifts and have had some definite size gains due to the increase in volume (coming off SS basically), and it's brought my presses up really well. Only thing I might do is add in more direct arm work and some facepulls (I already do band pull-aparts every day)

...

Nice, no ab work?

>nothing but oly lifts that are pretty much whole body movements that require a lot of core strenght

no ebs XDDDD!!!