/RmR/ - Rate my Routine

You all dont understand. I dont give a shit about numbers, all I want is to look nice. The routine I'm doing was actually recommended to me ON HERE. What is up with your obsession with squats?

You need a pull from above the head (pull/chin up or lateral pull down).

Squats work loads of muscle groups, including the posterior chain of your body which is really important for posture.

I love this one so far:

A:

Bench Press 3x5
Pendlay Row 3x8
Back Squat 3x5
Pull ups 4xAMRAP
Dips 3xAMRAP

B:

OHP 3x5
Front Squats 3x5
Deadlifts 3x5 (1 heavy Woking set)
Chin Ups 4xAMRAP
Close grip bench press 3x8

A B A one week

B A B the mext

Second month and it actually feels good, three weeks than deload: cutting off 2 sets and 30-50% weight, sometimes skipping workouts and going swimming instead

Mornings:
ABABAB
A: Dragon flags 3x5 / 5x3; suitcase carry, forearm work, assault bike tabata and 15 minutes of stair climbing
B: Grip work, mobility, 4x200m on rower for time and 8 rounds of heavy bag
It takes me about an hour to finish the workout, sometimes less

Evenings

>Monday
Zercher squats 5x5 (one wieght)
Bulgarian squats 5x10
OHP 5x5 (one weight)
Lateral rises/rear lat raises 5x15/15
Facepulls/Y-raises 4x15/15

>Tuesday
Deadlifts 5x5 (one weight)
weighted pullups 5x5-10
one arm rows 5x12
wide grip lat pulldowns 3x15
ring dips 5x5-10
ring pushups 4x8

>Wednesday
One arm dumbell miltary press 5x8 (one wieght)
Double kettlebell cleans 5x10
cable lateral raise 5x15
rear lateral raises 5x10
Facepulls/Y-raises 3x20

>Tuesday
Hb squats 5/4/3/2/max single (ramp)
Hb squat working up to 3x15-20 with 100 kgs
Bench 5x8
ring dips 4xmax

>Friday
Deadlifts 3x5 3x3 3x1 ramp,adding weight to about 95% 1RM
Bb rows 5x10
Pullups (50 reps total)
Close grip cable rows 3x20
OHP 5x3 (ramp)
OHP AMRAP with weight from second set
Lateral rises/rear lat raises 4x15/15
Facepulls/Y-raises 4x15/15

This sounds good, but I dont have a pullup bar.
Anything I could substitute for that?

this sounds horrible

My old lifting buddy recommended me a PPL routine so I added in some of my old SS compound lifts.

Day 1:
Push-
Flat bench
Barbell OHP
Tricep pushdowns
Pushups

Day 2:
Pull-
Pull ups
Behind the neck lat pulldowns
One-arm DB rows
Face pulls
Barbell curls

Day 3:
Legs-
Squats
Hamstring curl
Deadlifts

Then take a day or two off and do it again

How fucked am I?

>He fell for the PPL meme

lol, PPL is trash. Doesn't make any logical sense.

PPLPPLx

Pull 1:
Deadlift 1x5+
Chinups 5xmax
Seated row 3x8-12
(DB curls 3x8-12)
Plank 3xmax
Jack-knife sit-ups 3x25
5 minute intense rowing machine (alternating between HIIT and 5 minute as fast i can relatively constant speed)

Push 1
Bench press 5x5+
OHP 3x8-12
(Close grip / incline press 3x8-12)

Legs

Squat 5x5+
(RDL or Front Squat 3x8-12)
15 minutes treadmill, inc 5 sprints at 20kh/h

Pull 2:

Same as pull 1, only 5x5+ row instead of deadlift

Push 2:

Same as push 1, bench and OHP switched

Legs 2:

Same

Forgot to mention that the exercises in brackets are optional, sometimes I do them, but if I am too wasted already or I don't have time I skip. Never skip basic compounds though.

What the fuck are you talking about, PPL is great.

>recommended to me ON HERE
>taking advice from random strangers rather than established coaches
There's your problem

Look m9, squats is the king of lifting. you want to look good and not like a dyel then you better start squatting.

Substitute pull downs with heavy bb rows

Bad to start with two pulls from above

On leg day do DL then Squat

Why? and thanks, I probably will desu

>On leg day do DL then Squat
how to spot an idiot if he's going heavy it's always squats first

It’s sad that mother fuckers like you make some shit program, only workout 3 times a week and expect you’re going to make gains. 4-5 exercises per day? No squats? No heavy compounds? You’re going to stay DYEL forever.

That's kinda what I always thought, hence why I'd like to know his reasoning. That's the way SS does it and I've found it to work for me

Not Op
>It's the single greatest leg movement!
>limits the legs by upper back strength
>Breaking form puts entire load on the tiny muscles of the low back
>Fatigues low back when done perfectly anyway which takes god damned forever to fully recover
>low back fatigue limits many other compound movements that don't fully use it
>fatigues entire body, leading to less gains everywhere else

Back squats are the biggest meme of the fitness industry and have been since 2006-7 when SS started getting popular. You can get the same leg gains with trap bar DLs and get a thick back at the same time for less overall training fatigue/necessary recovery time.

all right UNLESS you do heavy 1-3 rep deads and then squats at lighter loads on 8-12 reps, then go ahead

Wait what?

AHAHA what the fuck are you talking about... fuck it must feel bad being so low test that you complain about not being able to recover from squats. Gl lanklet

my point is that fatigue on your nervous system from goin HEAVY on deadlifts is enough to impair your squats, if you do them afterwards with apporx. same percentages of 1RM. Also it will make your lower back lack the necessary stability to have proper form in the concentric part of the squat.

IF you have different load/set/rep scheme on both exercises, then go ahead, always train the low rep/heavy weight first. But if you have roughly the same scheme, squat first

When you squat more than 3pl8 for sets come back and let me know if you feel the same. It's not about not recovering from squats, it's about them requiring more recovery over the week than better movements that give better results for less recovery cost.

That difference in recovery cost can be used on more volume/movements in your routine for more gains, make sense?

true, but that just takes more careful programming, don't tell me you can't train your delts because of squating fatigue

Rate my routine pls

A
Squat 5x5
Chinups 3x8
Bench Press 5x5
Bent Over Row 5x5
Reverse Dumbbell curls 3x8
Tricep Pulldowns 3x8

B
Squat 5x5
Chinups 3x8
Overhead Press 5x5
Bench Press 5x5
Barbell Shrugs 5x5
Reverse Dumbbell curls 3x8

Week 1
ABA

Week 2
BAB

4/10
where are deadlifts?
superset bench with rows, don't do OHP and then BP

try:
A squat 5x5
deadlift/goodmorning 4x8
B deadlift 5x5
squat/front squat/zercher squat 4x10

That's just a bandaid in the grand scheme of programming. If you lift recreationally /for gains you don't need to squat unless you really like squatting.

Think of it like this: your total allowable recovery is like a cup, and your training volume is like water being poured into it. When you drink the water you get gains, and you slowly drink from it all the time at a steady rate

The twist is that not all the water is equal - some movements put less water into the cup, but quench thirst more.

Squats pour a ton of water into the cup, and give good gains, but there are movements out there that pour less into the cup and give the same gains. You can then use the room in the cup to hammer weak points. Do more sets on upper body compounds, or whatever makes sense for you, getting more gains out of the cup over time.

You're thinking in terms of a single training session versus accumulated fatigue over days.

Anecdotally:
>quite squats
>quite conventional DLs
>do trap bar DLs
>legs still get same gains
>upper back explodes
>mid back explodes
>core gets stronger
>low back never fatigued

I could do the same volume and intensity rep for rep on trap bar DLs 3x as often as with squats because it completely removes low back fatigue management from the equation. It makes no sense to me to limit such a massive muscle group to the strength/fatigue of a tiny muscle group. It's basically a handicap on your gains.

Can I shrug then OHP?

Do OHP first. Fatigued traps can effect your press, but pressing won't fatigue the traps enough to effect your shrugs.

the general rule is bigger exercise THEN smaller, OHP works traps hard, so when you prefatigue them with shurgs, you'd automatically be weaker on OHP

So all in all I wouldn't recommend it. I used to always do OHP in the beginning of my sessions before fatiguing my legs on lowerback

I was having trouble getting a good mass gaining routine, but finally got one that seems to work from this little bald dude at my gym. Tell me what you guys think.

A/B/C

A: Chest + Tri's

Bench (heavy): 3x8
Bench (light): 3x8
Smith Machine Incline Bench: 4x8
Chest Rows: 4x8
Flys: 4x8
Two Arms Tricep Extension: 3x8
Tricep Pushdown: 3x8
Tricep Overhead Extension: 3x8

B: Legs + Shoulders

Squats: 4x8
Leg Press: 3x8
Leg Extension: 3x8
Hip Abduction Machine: 3x8
Delt Raises: 4x8
Upright Cable Row: 4x8
Shrugs: 4x8

C: Back + Bi's

Low Seated Rows: 4x8
Lat Pulldowns: 3x8
One Arm Dumbell Rows: 3x8 (each arm)
Curl Machine: 4x8
Cable Curls: 4x8
Preacher Curls: 3x8

I'm a lanklet (6'4 + 181lbs) chugging chocolate whey trying to reach 200lbs, advice?

any suggestions?

Alternating Agonist-Antagonist Routine

A: Shoulders & Arms
1. Behind Back Shoulder Press: 3x(12,10,8)
2. Side Lateral Raises: 3x(12,12,10,10)
2. Front Lateral Raises: 3x(12,12,10,10)
3. Machine Rear Delt / facepulls: 3x(12,12,10)
4. Bicep Barbell Curl 4x(12,12,10,8)
4. Skullcrushers 4x(12,12,10,8)
5. Concentration Curl 4x(12,12,10,10)
5. Single Arm Tricep Ext. 4x(12,12,10,10)
6. Single Arm Cable Curl 4x(12,12,10,10)
6. Overhead Tricep Cable Ext, (12,12,10,10)

B: Back & Chest
1. Conventional Deadlift: 3x(12,10,8)
1. Bench Press: 3x(12,12,10)
2. Bent Over Row: 3x(12,10,8)
2. Incline Press: 3x(12,10,8)
3. Chin Up: 3xF(6~8)
3. Incline Fly: 3x(12,12,10)
4. Lat Pulldown: 4x(12,12,10,10)
4. Machine Fly 4x(12,12,10,10)

C: Legs & Abs
1. Leg Press 3x(12,10,8)
2. Hack Squat 4x(12,10,8)
3. Quad Ext. (4x 12,10,10,8)
3. Hamstring Curl or Raise (4x 12,10,10,8)
4. Hanging leg Raise 4xF(15~20)
4. Calf Raises 4xF(15~20)
5. Suspended Mountain Climbers 3xF(12~15)

Generally ABCABCx, rest day is implemented based on fatigue or personal planning rather than scheduled days.

Yes, I take creatine.

God damn you're fucking retarded and must have mong form.

Fucking shit, too much stupid fluff work. Nice laundry list.

>He doesn't do SS+GOMAD
Stay mortal, kid.

Suggestions?

Have you tried low bar?

it's dumb, full body is superior

why would you separate your legs and pull like that?

>you won't get more gains from a 600lbs trap bar DL than a 400lbs squat

Oh, ok.