Can someone rate and critique my routine. I made it based off of phul and Mike Israetel's work on hypertrophy. I just wanna make sure I'm not wasting time with this routine. its 6 days in a row with the last day being the rest day.
I can't see why you would think this is anything but a waste of time.
Benjamin Miller
Awful
Gavin Sanchez
...
Nathaniel Nelson
I'm not quite sure what to change or what to make better. I've always followed other routines like phul and before that I think it was alpha destiny or some full body routine when i was a beginner. I just want to follow a decent hypertrophy routine.
my lifts are squat 355 x3 dl 355 x5 bench 205 x 5 ohp 135 x5 I've been lifting for a year now.
Dominic Wilson
nice stats. keep up the good work
Isaac Nguyen
I wish there was more of her
Xavier Phillips
>I made it based off PHUL No you didn't. You made a generic PPL routine with exercises in a weird order.
Lucas Rivera
I said off phul and Dr Mike Israetel. Whats wrong with the order? I figured doing isolation before compound was a good way to build muscle.
Lincoln Gomez
Even tho its from leddit or whatever the meme is I mostly improvised off of this page. If I'm retarded then my bad
Squats or press Powercleans Bench press Rows 80% of max x 6 reps x 3-6 sets 3 times a week
Owen Nelson
Candito LP 4 times per week. The strength/hypertrophy one.
Only thing is i cant handle doing legs twice in those few days. So on the day im supposed to do hypertrophy lower, i make up for what i wasnt able to do in the week. I hit lats, tris, traps, shoulders, and deadlifts.
Anyone else run this routine?
Cooper Thompson
Sounds like a good routine if you're going towards strength. Good luck!
Christopher Gonzalez
You can always switch it up and do
Heavy Upper Day
Heavy Lower Day
Hypertrophy Upper
Hypertrophy Lower
You canh probably do it in this order and get the same results and then have more time for recovery. From what I understand its not the order that's too important, but rather putting in the time and effort.
Good luck friend!
Grayson Young
It's to complement rowing training, so I'm happy it works. Feels really simple compared to everyone else's workouts
Angel King
W H O
Evan Reyes
Yeah thats usually how its supposed to go. Just i havent been doing legs for a bit and so im still sore for a few days. Thanks though
Elijah Ward
A. >Bench press >barbell curls >tricep ext (or skull crushers if bench available) >chest flies >dips >power cleans
B. >OHP >deadlift >lat pulls >seated rows >chin ups
C. >high bar squats >calf raises >hammie curls >glutes >leg raises
ABCABCx
What to add/subtract lads?
Juan Clark
Oh I thought the routine was this:
Monday Heavy Lower Day Squat 3 sets x 6 reps Deadlift 2 sets x 6 reps Optional Exercise 3 sets x 812 reps Optional Exercise 3 sets x 812 reps Tuesday Heavy Upper Day Bench Press 3 sets x 6 reps Primary Upper Back Exercise 3 sets x 6 reps Shoulder Exercise 1 set x 6 Upper Back Exercise #2 1 set x 6 Optional Exercise 3 sets x 812 reps Optional Exercise 3 sets x 812 reps Thursday Hypertrophy Lower Either Back Squat Or Front Squat 5 sets x 8 reps Deadlift Variation 3 sets x 8 reps Hamstring Curl 3 sets x 12 reps Calf Raise 5 sets x 15 reps Optional Exercise 4 sets x 812 reps Optional Exercise 4 sets x 812 reps Friday Hypertrophy Upper Chest Press (flat or decline) 4 sets x 8 reps Incline Chest Press 4 sets x 8 reps Upper Back Exercise #1 4 sets x 8 reps Upper Back Exercise #2 4 sets x 8 reps Shoulder Exercise 3 sets x 10 reps Bicep Exercise 3 sets x 10 reps Optional Exercise 4 sets x 812 reps Optional Exercise 4 sets x 812 reps
Maybe try taking another rest day or try taking more time in between sets.
I don't have much experience with this routine but I'm sure more rest is always good.
Blake Price
Ikr I saved it from a high test thread. Legit her and this girl are my goal for a future gf.
Tyler Jackson
I have both more pics and her instagram but im not giving them cause your routine is so horrible. Also that blond is complete garbage and 90% of her body is fake
Anthony Sanchez
im not the OP, don't punish me for his crimes against his own body
Josiah Howard
You should learn to image search properly. You searched the wrong way and thats why the photo size is small and it gave no results.
Bentley Hall
I keep seeing that, but I don’t understand why its horrible. Its like a ppl. Idk maybe the exercises are weird.
Logan Perry
Meme movements Flys before benching Too many movements Bizarre rep ranges PPL for natties is a waste of time
Alexander Phillips
Ahhh okay. I always thought it was better to pre exhaust muscles before to be able to break down and then build the muscle better. And I kept most of it to 8, I wanted to make it simple in that sense. Recommendations on the rep scheme?
Also Is PPL really that big of a meme for natties?
I don't understand the too many movements criticism. What does that mean?
Owen Rivera
Wisconsin method
Carson Kelly
>I always thought it was better to pre exhaust muscles before to be able to break down and then build the muscle better. this makes no sense >Recommendations on the rep scheme? I recommend you stop goofing around and just follow a 3day strength routine like every natty should. >I don't understand the too many movements criticism. What does that mean? If you CAN do 5 chest/tri movements in a row you arent fucking going heavy enough on the first 2-3. Its that simple.
Lucas Green
Okay yeah after looking around more I see that the pre exhaust thing is wrong. Maybe I misunderstood the things i've seen or heard.
Wouldn't a 3day strength routine be good for strength, but not as good for aesthetics purpose?
okay but I thought going 70 to 80% was the best way for hypertrophy. I kept seeing that from the Dr. Mike Israetel posts.
Dominic Morales
Is this girl's real name Claire?
Gabriel Gomez
>Dr. Mike Israetel Is on enough steroids to kill a horse. Are you? >but not as good for aesthetics purpose? >okay but I thought going 70 to 80% was the best way for hypertrophy You know what the real redpill of fitness is? That that shit is a meme. You either look good or you dont and thats the hard truth. As long as you dont get fat your muscle will shine through. You may as well get strong while finding out if you have good muscle insertions or not.
Blake Mitchell
Okay after looking around the strength theory website and seeing this graph, doesn't it still make sense to lift 8-12 in most cases since that will yield the best pure size.
Anthony Watson
Like I said, just follow a damn strength routine dude. You dont need to think when its laid out for you already. Just tell me your damn maxes already and ill tell you what routine to follow.
Jordan Bailey
Sorry here 1 yr of lifting 215 bw
ohp 135 x5 bench 205 x 5 squat 355 x 3 dl 355 x 5
Connor Cooper
For Squats and DL, Canditos 6 week strength program. For Upper body Nuckols Bench 3xint medium.
Levi Turner
Girl is mars.2001 on instagram
Tyler Rogers
to find one that looks like this and isn't a cringey retard, that is the true struggle
