/ROUTINE/ GENERAL

You don't need that many exercises. Do SS since you're clearly new

you can do lunges m8
just don't go too heavy
if you have a leg extention or leg curl machine, I'd recommend that if lunges are too much

possibly that pussy leg press where you sit upright instead of all the weight crushing your entire existence
I've done that one for a while when my back hurt

ABA BAB

Workout A
Front Squat 3x4-6
Bench 3x4-6
Pendlay Rows 3x6-8
Tricep Overhead extension 3x6-10
Calf raises 3x15-20
Lat raises 3x12-15
Ab work

Workout B
Romanian Deadlift 3x6-8
Incline Bench press 3x4-6
Close Grip Benchpress 3x6-8
Lat Pulldowns 3x6-8
Face Pulls 3x10-15
Bicep curls 3x6-10
Lat raises 3x12-15
Ab work

what accessories/what scheme do you guys use to add volume to the Texas Method?

I've been lifting for a month, this has been my routine:

Day 1: Chest
Day 2: Back
Day 3: Shoulders/Arms
Day 4: Legs
Day 5: Rest

Is this inferior to a push/pull/legs split?

Any tips generally?

What's a good three day intermediate routine for strength and aesthetic gains? Im doing Muay Thai and Judo right now and it's hard for me to go the gym five times per week. I was thinking about doing Canditos Linear Program or GSLP.

Don't do TM. Either that or just do more sets or sets of 8

If I have wide hips and narrow shoulders what routine you think I should follow to minimalize the damage? For real I just wanna look normal.

inb4
>trap
>kill yourself

Again, dont do a brosplit and if you're going to do ppl, do a six day split

train the shit out of your lats and shoulders

thanks for the useless suggestion senpai

How much volume is needed per week to maintain muscle mass/strength? I'm content with the way I look and I want to focus less in muh mass and more on overall fitness (cardio/mobility/weights).

Anybody doing this? Post your program. Just came up with one in 5 mins without much thinking (pic) and I'm wondering if I need more exercises on lifting days.

I have 2 push, 2 pull, 2 leg exercises twice a week, but I could probably increase that to 3, adding 3x10 dips / curls to both lifting days.

>a
its not useless. TM is a great template but a bad base program

barbellmedicine.com/12-ways-to-skin-the-texas-method/

Pullovers. This shit actually does stretch out your ribcage and make it the shape you want. Google form. I don't have time for that shit.

weve already told you that unless you have a mobility problem a full workout session dedicated to mobility movements are a waste of time. just do 2-3 min of drills that match the movements of your training sessions pre workout and youre good

also why are you not squatting? what are you, some kind of pussy?

but is there a specific routine I can follow?
I dont know if I could just make one

looks good op

I didn't get very much feedback in the last thread. I already do what you suggested before each workout, but thanks. This would be something similar to mobility wod (or yoga), and then calisthenics based workout afterwards.

if your goal is muscle, strength and althleticism, then yoga is an even worse waste of your time

utter dog shit

total dog shit

>no leg movements

mega dog shit

absolutely dog shit

>mfw the sheer amount of morons ITT with their awful "routines"

these are the idiots giving you advice on Veeky Forums.

op here. What is dogshit about it

can anyone recommend me a good routine for an intermediate lifter
done pirc related for years
I am 180cm 76kg looking to do a little cut after finishing russian squat programme
forecast 165kg dead, 120kg squat and 100kg bench but im pretty sure I can do manage 1/2/3/4 for one rep in a weeks time

i am squatting what the fuck are you talking about. have you even read the TM

What beginner routine would you recommend boii

Mon
5x5 squat
3x5 bench/OHP
3xF chin-up
3x8 OHP/bench
1x10 back extension
3x6 rows
3xF hanging leg raises

Wed
1x5 deadlifts
5x5 bench/OHP
3xF chin-ups
3x8 OHP/bench
1x10 back extension
3x6 rows
3xF hanging leg raises

Fri
5x5 squat
3x5 bench/OHP
3xF chin-up
3x8 OHP/bench
1x10 back extension
3x6 rows
3xF hanging leg raises

I don't really like any rowing exercises, does anyone know some alternatives?

What are some good exercises/routines for high school aged girls who are new to the gym? Some joined recently and they wanted some guidance (I work at the gym, not a PT though) because they're pretty new to it, so I might occasionally help them out. We don't get many girls here so it's a nice "market" if they enjoy it and spread the word.
They've already tried squatting on their own so they're at least on the right path, but I don't wanna put them on SS because I think they'd just get bored.

Obviously lower body stuff like squats, DL/RDL, split squats, but are they gonna like benching and shit?

Rate me
>All weight progressions/sets x reps like MADCOW 5x5

Day 1
Front Squat 5x5
Klokov Press 5x5
Row 5x5
Paused Snatch Grip DL 2x8 for dat dere backpump
4 Supasets: Curls and Situps

Day 2
Front Squat 80% 4x5
Bench Press 4x5
Deadlift 4x5
Supaset: 3x8 weighted Situps, facepulls

Day 3
Front Squat 4x5, 3, 8
Klokov Press 4x5, 3, 8
Row 4x5, 3, 8
Supersets 3x8:
Delt work: Arnold press
Tricep isolation: Skullcrusher
Curls
Facepulls

I call it MADDIMITRI 5x5.

youre gonna have to post pics so i can recommend a program for them

What's the best 3 day full body program?

Monday/Wednesday/Thursday
All done on machines except bench press, switching to free weights next Wednesday.

3x8
Bi curls
Tri ext
Shoulder press
Row
Lat pulldown
Bench press
5x12 on a crunch machine

My plan for Wednesday is
3x8 of:
Barbell curl
Skull crushers
Bench press
Barbell row
Lat pulldown (machine because I'm bad at isolating my lats on a cable machine)
Military press
5 sets of 60 seconds planking

Thinking about adding legs on Tuesdays and Thursdays doing squats and deadlifts, possibly some cycling.

why arent you doing your compound movements first

Explain? I'm new in these parts

Opinions on this bench press program? I want to get a yuge bench press without gaining any body weight.

gravitus.co/blog/ufpwrlifter-path-to-410lb-bench-press/

I don't get it though. He doesn't specify moving up the weight after a week or something?

Sorry m8 I don't have any, just believe me that they are way too fertile. One of them legit looks like she could be a model.

>tfw they're all wearing tight leggings

Do compounds first and then isolations
Don't tire out your muscles before going for heavy compound movements

better question: why the fuck are you using only machines?

do you have their social medias? no raid i plomise. this is very important to the research portion of the programming

You move the weight up after testing your 1rm

For Beginners - Starting Strength
For Intermediates - The Bridge
For Advanced - at this point get a coach or program for yourself

So I should do row, presses, and pulldowns first, then do curls and crushers?

I was worried about having bad form and injuring myself. I figured machines do the form for you and I just have to contract my muscles.

But the program says that, for 4 weeks, you're supposed to do X sets of bench press Monday, Wednesday, Friday, then rest for the weekend before starting again on Monday. Surely he doesn't mean that you just do the exact same weight for all 4 weeks? How will you gain any strength off that?

Smolov Jr. looks similar to this program except they tell you to increase the weight after each week. Is it the same here?

I have their names available at the gym so I'm gonna stalk them myself later. Find out if they have bfs and whatnot.

>how will you gain strength lifting weight
gee user who knows

>I was worried about having bad form and injuring myself. I figured machines do the form for you and I just have to contract my muscles.
That is quite possible the dumbest explanation for machine only work ive ever heard. but thats okay because youre new.
Since, youre new, i will tell you that if you want to make gains, dont even think about using the routine you posted. Do a proved, barbell based training program and run it until you run out of noob gains. I suggest SS even if it does get memed on.
Dont worry, you wont look like a t rex. Arm work is in the program. Just make sure you read the book and do the program and dont deviate from the program becuase you dont know any better

just give their names and the city they live in and i can take it from there

C6w

what?

any answer to this cunts

CAN SOMEONE PLEASE JUST GIVE ME A FUCKING GOOD THREE DAY ROUTINE FOR INTERMEDIATE LIFTERS?!?!?!?

The Bridge

Also The Bridge

barbellmedicine.com/the-bridge/

How do I make myself stop wanting to eat fast food and shit

wtf is this I ain't giving you my email
just give me the routine goof

i wonder if there's a way to make that image even less legible

Does GSLP work for advanced lifters?

just enter in AN email and you can look at the pdf you won't get newsletters or anything

I'm going to the DR in two months and I already have a little bit of muscle and a little bit of fat. Not chubby but definitely not a six pack either. What's a good routine for someone going for aesthetics? I could definitely stand to bulk a little before losing fat.

if you want to bulk up then you may not be lookin for aesthetics.

Threadly reminder that if your routine doesn't have lateral raises it's SHIT.

PPxPPxx

PULL
Day1: Deadlifts 4x5, 1x5+
Day2: Barbell rows 4x5, 1x5+
3x8 Pulldowns
3x8 Seated cable rows/T-bar rows
3x15 Shrugs SS 3x15 face pulls
4x10 hammer curls/Preacher curls

PUSH
Day1: Bench press 4x5, 1x5+
Day2: Overhead press 4x5, 1x5+
Day1: Overhead press 3x8
Day2: Bench press 3x8
3x8 Incline dumbbell press
3x10 Skullcrushers SS 3x10 lateral raises
3x10 Triceps pushdowns SS 3x10 lateral raises

Why? I do lots of pressing overhead and no dinky lat raises with light dumbells and ive got big shoulders

Honestly this

Lol this never gets old

Looking for an intermediate upper/lower programe thatll give me a shit ton of both size and strength.
I wanna grow both the ohp and the bench not just one and at least twice per week training frequency.
Is this too much to ask?? Cant find a routine that i like on google.

nsuns 4 or 5 day, scroll down a little for the spreadsheet

liftvault.com/programs/powerlifting/n-suns-lifting-spreadsheets/#nSuns_All_in_One_4_5_6_day_templateswith_squat_and_deadlift_specific_variations

Thank you very much

Day 1: Upper Power
-Incline DB press 3x6 -- 120s
-DB Incline flies 3x6 -- 120s
-Chin Up (To my discretion)
-Lat Pull down 3x10 -- 90s
-The Press 3x8 -- 120s
-EZ bar curl 3x10 -- 45s
-EZ bar skull crusher 3x10 -- 45s
-Face pulls 4x12 -- 45s

Day 2: Lower Power
-Front Squat
-RDL

Day 3: Rest (or abs at home)

Day 4: Upper Hypertrophy
-Incline DB press 4x12 -- 45s
-DB Incline Flies 4x12 -- 45s
-Seated cable row 4x12 -- 45s
-One arm DB row 4x12 -- 45s
-DB lat raise 4x12 -- 45s
-Incline DB curl 4x12 -- 45s
-Cable tri extension 4x12 -- 45s
-Face pulls 4x12 -- 45s

Day 5: Lower Hypertrophy
-Front Squat
-RDL
-Maybe leg press

Day 6 and 7: Rest (or abs at home)

Well isn't it better to have some muscle before you cut? My chest is alright but my arms are a bit on the skinny side.

Mon: Lower
Squat: 3-4X6-8/3 (3-4 sets of 6-8 with a 3 rest)
SLDL or leg curl: 3-4X6-8/3
Leg press: 2-3X10-12/2
Another leg curl: 2-3X10-12/2
Calf raise: 3-4X6-8/3
Seated calf: 2-3X10-12/2

Tue: Upper
Flat bench: 3-4X6-8/3
Row: 3-4X6-8/3
Incline bench or shoulder press: 2-3X10-12/2
Pulldown/chin: 2-3X10-12/2
Triceps: 1-2X12-15/1.5
Biceps: 1-2X12-15/1.5

Is Lyle's bulking routine enough for aesthetics? seems too low volume

Literally find a flaw
ABxCDxx

A
3x5 back squat
3x5 ohp
4x8 flat db bench
4x8 weighted dips
4x8 lateral raise

B
3x5 bent over barbell row
3x5 weighted pull up
4x8 db row
4x8 cable row
3x8-12 preacher curl

C
3x5 back squat
3x5 flat barbell bench
4x8 db shoulder press
4x8 incline db bench
4x8 weighted dips

D
1x5 deadlift
3x5 lat pulldown
4x8 db row
4x8 rear delt raise
3x8-12 incline seated curl

Then GIVE A ROUTINE FAGGOT. YOU'RE NOT HELPING. POST BODY

ABCABCx
Gonna start this when I hit 80kg bench. Exercises in red are ones I may take out if volume is too much. Less focus on legs because they're out of proportion and stronger than my upper body.

Oh yeah and I may replace forearms/traps with tris and bis

Rate V-Taper routine pls. Only have access to DB and BB.

Unironically starting SS thiss week. Basically found my years of fucked up bro splits and other fuckery have left me with strength imbalances, questionable form at higher weights and not enough motor unit recruitment. So back to basics to fix that shit so I can make real gains.

Upper power:2-3 min rests

Bench Press: 3x5 working + 1x3-5 increased +1x1-3 even more increased
Inclined dumbbell bench: 3x8
Barbell rows: 3x5
Ohp:3x5
Weighted pull-ups:3x6 superset with shrugs 3x8
Seated shoulder press machine: 3x8
Chest dips: 3x8
Tricep pull downs:3x8
Skullceushers: 3x8

Lower strength: 3-4 min rests

Squat: 3x5 working weight + 1x3-5 increased weight + 1x1-3 even greater weight
Deadlifts: 2x5 working + same as above
Leg press: 3x8
Lying leg curl: 3x8 superset with calf raises 3x8
I do abs/ core on this day as well

Hypertrophy upper: 45secs to 1:15 rest with high focus on eccentric slowdown

Incline barbell bench press: 4x8-12
Flat dumbbell bench: 4x8-12
Slow eccentric pull-ups/chinups 4x8-12
Seated rows or one armed dumbbell rows: 4x8-12
Decline barbell bench press: 4x8
Cable lateral raises:4x12
Shoulder press machine:4x12
Seated Dumbbell military press superset with seated dumbbell curls: 4x12
Preacher curls: 4x12

Lower Hypertrophy: 1 min rests with focused eccentric, especially on accessories and machine exercises

Front squats: 4x8
Romanian deadlifts: 3x6-8
Leg press or hack squat machine: 4x12
Lunges: 4x8
Leg extensions: 4x12
Lying leg curl: 4x8-12 superset with calf raises 4x12
I do core/ abs on this day

abxcdxx

what's wrong with a tm?

Im pretty sure it doesnt, as it doesnt have much volume and has you adding weight every session

5/3/1

>v taper
>no pullups
good luck

He is here to just shit on everybody, he shit on splits, he shit on a fullbody routine that leaves out legs because of injury, he would shit on any routine, he is a moron.

no

you know what would be awesome? A full body 3x/week one being 'pull' dominant and some light squats and bench/ohp, next being 'push' dominant wich chinups and squats and friday 'leg' dominant with ohp/bench and chinups

what do you guys think?
For someone who can only train three times per week but can't progress on basic full body anymore and only cares about aesthetics

I am literally building a pullup bar today lol.

Try Madcow's, with ohp instead of incline if you're a patrician lifter.

>There are """''people""""" RIGHT NOW not doing GZCLP

Smolov jr for squat.

My legs feel like death.

When I get off it I'm going onto nSuns 4day. I really enjoyed the 5 day, and the spreadsheet appealed to my inner mathfag, but I think 4day would fit my schedule better.

Chasing 1/2/3/4 and hopefully gonna make it.

Seriously, how stupid do you have to be not to do pic related PPLxPPL or PPLPPLx

not enough volume for an intermediate/advanced

TMfag here, thoughts on replacing cleans on ID with something like this?

Weighted chins 3x5
Incline press 3x5
Barbell curl 3x5
Barbell row 3x5
Dips 3x15