I just switched over from PPL to Lyle Mcdonald's generic bulking routine since I started med school and have way less time on my hands. The routine: Monday and thursday: Lower Squat: 3-4X6-8 SLDL or leg curl: 3-4X6-8 Leg press: 2-3X10-12 Another leg curl: 2-3X10-12 Calf raise: 3-4X6-8 Seated calf: 2-3X10-12 Tuesday and friday: Upper Flat bench: 3-4X6-8 Row: 3-4X6-8 Shoulder press: 2-3X10-12 Pulldown: 2-3X10-12 Triceps: 1-2X12-15 Biceps: 1-2X12-15
My question is as follows: Can I switch out the Squats, flat bench and row 3-4X6-8 with 5x5 every other workout? The total volume would only be slightly higher, and I've noticed it's easier for me to progress on lifts if I combine higher and lower rep ranges like I did in PPL.
Also, general routine rate thread
Elijah Sullivan
seems alright yea id swap to 5x5, maybe 3-4x6-8 one day then 5x5 the other. id also do heavier shoulder presses like 3x6-8 and add high rep lateral raises 3x12
Nolan Carter
M-F based on PHAT
Upper Power OHP 3x5-8 Bench Press 3x3-5 Incline Bench Press 4x6-10 Barbell Row 3x3-5 Lat Pull Down 3x6-10
Lower Power Back Squat 3x3-5 Good Morning 4x6-10 Deadlift 3x3-5 Barbell Hip Thrust 3x8-12 Standing Calf Raise 4x6-10
I'm doing nsuns 5 day routine. Shit is fucking crazy. I'm cutting about 0.3 to 0.5kg a week and I'm still making strength gains on this program. It's pretty good for work capacity after coming from barebone routines. Feels good to actually have some fitness rather than just strength now
Adam Smith
how long have you been doing it? I did for 3 weeks and was just dying from the volume, was tired constantly
Benjamin Miller
Bump
Matthew Sullivan
How long have you been lifting, what has stalled, what are your setxrep schemes and did you try deloading already?
If you got that far on linear progression in under a year you made great progress.
C: Front Squat 3x8-12 Bench 1xF Cable Pulldown 3x10 Hammer Curl/DB curl/Reverse Curl 1xF each Ab crunch machine 3x10
220lbs with squat@405, bench@250, and DL@385. I got 2 months left of this bulk cycle before a cut down to 200 and am trying to catch my deadlift up to my squat. Fucking SS.
Jayden Ortiz
I can only go lifting 2 times a week, on Monday and Friday, recommend me some suitable routine.
Jonathan Green
Hit all of the big 5 both days and alternate heavy/medium work weights alternating order. Plenty of time to rest between, which is nice.
A: DL 3x2-5 Bench 3x2-5 Squat variation 3x6-10 OHP or press variation 3x6-10 Row or row variation 3x6-10
I'm a 6'1 150lb lanklet, my routine is: Pullups: 3 sets to failure Deadlifts: 2 set 10 reps 50lbs + the trap bar, 2 sets of 10 reps 70 lbs + bar, 3 sets 10 reps of 100 + trap bar, and then I work down again in sets of 10 Squats: 2 sets of 10 reps 50 lbs + bar, 2 sets of 10 reps 70lbs + bar, and 3 sets of 10 reps 80+ bar Bench press: 20 lbs + bar 10 reps 2 sets, 40lbs + bar 10 reps 3 sets Curls: 45 lbs 6 sets of 10, preacher 20 lbs 6 sets of 10 Rows: 40lbs 4 sets of 10, 35 lbs 2 sets of 10
How can I be better? I'm pretty new so I'm trying to get my form good before stacking weight. I'm currently eating ~2600 calories a day with protein shakes throughout the day, I've been doing so for a month and I've only gained about 2-3 lbs, and I also have a very high metabolism.
Samuel White
Oh and I forgot Military press: 2 sets 10 reps 40 lbs, 4 sets 10 reps 45 lbs, 2 sets 5 reps 50 lbs
I've been lifting for around 6 years, though with large gaps of not lifting, like 8 months here and there. I've been fairly consistent, but I lost strength after cutting for summer. I'm mostly doing x5 and occasionally doing hypertrophy or working up to a 1rm. I'd like something more structured, I've just stalled out across the board.
Oliver Scott
2600 kcals at 6'1 is not much. I'm 5'11 and bulk at 3200
Can you reccomend me some calorie dense foods? I'm eating 4-5 times a day, I just can't force down huge meals.
Brody Murphy
1. Whole Milk 2. Peanut Butter 3. Steak+butter (if it's within budget) 3. McDonalds burgers after you throw away the gross bread 4. Olive oil on everything 5. Nuts and canned fish
If you want to gain weight, drink milk. Just do it. You don't have to do a gallon a day, just drink a tall 16 oz glass with every meal
Barbell Rows: 3x5 Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10 Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10 Face-pulls: 3x-10-12 Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12 Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
I want to remove Leg extensions and Hamstring curls, what can I change them for?
Bentley Williams
AxBxACx BxAxBCx
A Back Squat 4x4+ Bench 4x4+ Rows 4x4+ RDL 4x8 OHP 4x8 Pull-ups 4x8
B Front Squat 4x8 OHP 4x4+ Pull-ups 4x4+ RDL 4x4+ Bench 4x8 Rows 4x8
C Shrugs 3x8-12+ Close Grip Bench SS Chin-ups 3x8-10 Lateral Raises 1x16-20, 1x12-16, 1x8-12 Skullcrushers SS Hammer Curls 3x6-10 One Arm Pushups SS EZ-Bar Curls 3x8-12+ Lateral Raises 1x12-16, 1x8-12, 1x6-8+ Negative Chinups SS Negative Pushups 3xF
'+' means last set is AMRAP
Can't deadlift as I'm too poor to buy more plates
Wyatt Jones
Swap Leg curls for Romanian Deadlifts for the hammie hams Swap leg extensions for lunges for the quaddie quads
Or just squat some more. Squats and squat variation are all I do for legs
Austin Reyes
Also do core work after every A and B workout
William Gutierrez
Drop the fags, faggot.
Jeremiah Robinson
More like an advice question. I've just started recently (3rd session) and I'm pretty skelly, 72kg and 5'11". My worries is that I'm struggling to set up a routine for upper body. I can do 35kg chest press but even struggle to curl 10kg bar bell. Any tips for me, is this natural?
Grayson Johnson
Do you some wendler 531 imo then. Its pretty fun and has both strength and hypertrophy for intermediate people, which is where you likely fall with all those breaks just ending linear progression.
Aiden Rodriguez
Guys could you rate my chest day? Should I replace Dips with something like Flys or something else for chest? I can barely do 2 reps anyways.
>Bench press: 3x6-8 ---> 2x4-6 (close grip) >OHP: 3x10-12 (still working on perfect form mainly, not heavy weight, more reps) >Side raises: 2-3x8-10 >Dips: 3xmax (although I can only do 2x1) >Triceps: 3x8-10
Jaxon Martinez
Also: should I move dips or the alternative chest exercise before OHP? I thought OHP should come second as it is a compound movement but isn't it better to hit chest first full blast and then going for shoulders?
Kevin Butler
>chest day dont do a brosplit fag
Camden Turner
I obviously meant push.
Caleb Mitchell
don't do ppl either
James Price
Cool, that seems to be about where I am anyhow. Thanks for the suggestion bro
Jack Price
pls rate
Anthony Powell
wut instead
Sebastian Williams
The Bridge from barbellmedicine
Cameron Richardson
full body with heavy, light, and medium days. 3 main lifts, 2 accessory lifts per workout. e.g. madcow 5x5