So I started doing this routine which is basically SS with added Isolation excercises.
It looks like this: -DAY A 3x5 Squat 3x5 Bench Press 3x5 Deadlift 3x10 dips 3x6 incline dumbbell fly 3x20 push ups 3x10 one-at-a-time standing bicep curls 3x10 seated concentrated bicep curls 3x10 seated barbell curls 3x10 Two-Arms Triceps Extension 3x10 Triceps Kickback 3x10 Triceps Pushdown with a V-Bar Attachment
-DAY B 3x5 Squat 3x5 Standing military press 3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece) 3x6 Lat pulldowns 3x6 chest press machine pushes 3x6 Kneeling One Arm Rows 3x6 Barbell Upright Rows 3x6 Seated arnold press 3x10 seated bent-over rear delt raise 3x10 shrugs 3x10 dips 3x20 push ups 3x20 crunches 3x20 sit ups I train 3 times a week doing A-B-A 1 week, then B-A-B the second, then A-B-A the third and so on. Am I overdoing my workouts? Any suggestions to add/remove any excercise would be welcome.
overwork and sleep are a meme. Literally just been loading stores the past two days and hand only 5hrs of sleep for over a year now and I just started lifting last weeo and got off duty this morning. Some days are even consecutive with no rest days. (submarine 3 section duty)
Just work out and eat enough protein. im 5'8" 158lbs for reference.
>Remove from the routine 3x10 dips 3x6 incline dumbbell fly 3x20 push ups 3x10 one-at-a-time standing bicep curls 3x10 seated concentrated bicep curls 3x10 seated barbell curls 3x10 Two-Arms Triceps Extension 3x10 Triceps Kickback 3x10 Triceps Pushdown with a V-Bar Attachment 3x6 Lat pulldowns 3x6 chest press machine pushes 3x6 Kneeling One Arm Rows 3x6 Barbell Upright Rows 3x6 Seated arnold press 3x10 seated bent-over rear delt raise 3x10 shrugs 3x10 dips 3x20 push ups 3x20 crunches 3x20 sit ups
>Add 3 x F chins on power clean day after 3 weeks 3 x F dips on bench day after 3 weeks Planks as needed Maybe curls on Friday, and that's about it.
Kevin Perez
I hope this is bait
Ethan Miller
it really isnt, is it that bad?
Ian Powell
This man does not represent us.
Brandon Mitchell
who is us
Isaiah Allen
Worse than whatever the fuck it is you thought of. Go do Greyskull Veeky Forums variation, 70's Big LP, or Candito's LP. Those are some approved programs. Whatever the hell you posted is not a good program period.
Aiden Clark
It's not starting strenght You won't get the SS progress
Kevin Reed
But I'm adding weight weekly. Just doing the core SS feels waay too easy and I feel like I'm not getting enough excercise
Anthony Rodriguez
What is greyskull Veeky Forums variation? Cannot find it online, was thinking of starting Phrak’s variation
Levi Miller
You have to work your way up to the difficulty, it starts light so you can understand the form then increase weight for muscle gain
What you're doing here is way too many accessories.
Eli Lee
bump
Josiah Anderson
AAAAAAAAAAA WHAT THE FUCK IS THIS SHIT OH MY GOD DO YOU REALLY DO THAT SHIT
A >2x5, 1x5+ Bench >2x10-15 DB Hammer Curls >2x5, 1x5+ Front Squat >2x5, 1x5+ Close-grip Bench [EXTRA, IF FEEL GOOD] >2x12 Leg Raises to The Bar
B >2x5, 1x5+ OHP >2x6-8 Weighted Close-grip Chin-ups >2x6-8 Pendlay Row >1x5+ Diddly >2x6-8 Weighted Dips [EXTRA, IF FEEL GOOD] >2x12 Leg Raises to The Bar
I do. I add all those accessories because doing just SS feels waay too easy and I feel like I'm not excercising certain muscle groups enough
seems like i'm doing it wrong tho
Jaxon Diaz
also to note I've had more progress doing this than doing solely SS. Its probably from the creatine tho
Easton Watson
Thanks, shall stick with this actually. Looks good because my legs are already massive (fell for the SS meme). My gym doesn’t have a belt for the chin ups or dips though..
Hudson Gutierrez
So you started two weeks ago mate? Just hit your weights up and feel the pain of accesories. More weight, less reps. More focus, less excercises. Do what you really are doing and then go home, eat and rest. You really should buy one then, you can thank me later. And read Greyskull LP book
how do dyel fags that have nevef worked out in their lives end up with massive legs every time? maybe its not that your legs are growing too fast, its that your upper body sucks
