Routine general /routine/

Your an idiot. A beginner should never ever do compound exercises past 5 reps because form breaks and their cns gets too taxed. Stick to a template that has been proven by time rather than trying to develop one on your own. This is one quick way to fuck yourself over in the long haul.

Sick Exercise selection bro your going to get swole gimme upvotes

>Starting Strength

Attached: 1544891917611.gif (312x250, 1.9M)

>I came up with my own which is better than any of the tried and tested programs written by people with decades of experience in the fitness industry.

Then again, if people are thick enough to follow that piece of shit serves them right.

What is a good intermediate program to get back into? Was a NEET and lifted for about 2 years on and off then stopped for the last 8 months or so because I finally became a wagecuck. Thanks frens

I'm high intermediate/advanced, and this is what I did after a surgery that had me down for 5 months.
Start with a slow but steady LP to relearn form & tension. Start with the bar, add 10-20 lbs each session. I started with 5x8, and ended with 5x3; I cut reps off, reset to 80% and made a second LP run. Nothing but s/b/d/ohp & a fuckton of prehab work. For me that meant shoulder dislocates, band pullaparts, hamstring stretches, and some light & high rep good mornings for my back. At this point accessory work is all about not getting hurt.
Once my LP ran out, I ran a HLM type weekly setup (similar to madcow or TM) to ramp my intensity back up and start adding lighter compounds (zerchers, bradfords, RDL, heavier rows & lat work)
I never came close to failure and let the volume do its work.

>Monday: Lower
Highbar Squat 531 BBB with Joker sets, if I get to the Jokers I ignore the volume work and I do heavy triples of snatch deadlifts, if not, I do somewhat heavy doubles of sumo deadlifts.

>Tuesday; Upper
Bench Press 531 BBB with Joker sets
If I get onto the Jokers I ignore the volume work and do heavy pendlay rows (triples), if I dont and do the BBB I do dumbell rows x4x8. If theres more in the tank I will do some DB shoulder pressing.

>Wednesday; Rest

>Thursday; Full Body
Highbar Squat, 531 with first set last
Romanian Deadlifts 3x8
OHP 531 with first set last
Pendlay Rows, heavy triples followed by 3x8
Incline DB Press 3x8

>Friday: Rest

>Saturday: Full body,
Deadlift 531 First Set last,
Front Squat 3x8
Overhead Press 531 First set last
DB Rows
Incline DB Press

>Sunday; Rest

Repeat

Gives me a twice a week highbar squat, with one workout of high volume, a high intensity and volume bench press, one front squats, once a week conventional deadlift with two oppurtunities for accessory. Plenty of Rowing and overhead pressing.

I make sure I "pull up" 100xbodyweight in a week, whether that means I do some high volume on the lat pulldown or just do pull ups it doesnt matter as long as I get it done. I warm up with some plyo and box jumps (53" box so far)

Thank you fren, extremely helpful. I always hate going back to zero, but you are very right about not getting hurt. I had major shoulder pain that seems to have all gone away after these rest months, best to do ohp and power cleans the right way now.

I have taken your advice into consideration.
Here is the improved version, in this order.

Squat
Deadlift
Bench
Rows
OHP
Pullups
Dips
3x8-10 , 3 days a week. No calisthenics and running.

Please r8 pic related.

I've put up the following PPL to 1. gain mass, 2. slowly increase strength. Does it look alright?

> Progression: Nuckols 2x Intermediate for Bench Press (and Chin-ups ), and Squats.
> Use 50-70% of 5RM for assistance lifts (#2, #3).
> AMAP: As many as possible leaving 1-2 reps in the tank; start with 20RM.
> Rotate lifts every 4 week (i.e. Wide-grip Bench Press Paused Bench Press; Pendlay Row Yates Row).
> Status: 194cm tall, 92kg. Bench Press and BB Rows: 98kg; OHP: 60kg; Romanian deadlift: 136kg; for reps.

Attached: PPL FIT.png (669x922, 54K)

I've got relatively strong shoulders, but the higher the weight has gone the more I depend on prehab.
I prefer doing a lot of moderate pulldown work with maybe 1-2 sets of pullups; it puts less wear on my elbows. And beyond that compounds like higher rep btn or Bradford presses will be easier to control for lateral delt work then poor quality lateral raises. And if you can't do bar only btn presses I'd doubt a regular ohp is a good idea
And band work like it owes you money. I can tell you how good my day will be based off that warmup

I'm in a similar situation, doing this right now.
If you like starting your day lifting, it's great.

Attached: PushPullIntensity.png (590x176, 37K)

heres a basic intermediate strength program that isnt total fucking trash that also gets a wee bit of joocy hypertrophy in (brainlets like take note):

monday
bench 5x5 @ 80% 1RM
bent over row 5x5 @ 80% 1RM
OHP 3x8 @ 75% 1RM
weighted pullup 3x8 @ 75% 1RM (note: working weight = ((1RM added weight + bodyweight)*0.75)-bodyweight. if this number is negative just do bodyweight until you stop being a pleb)
facepulls 3x8-12
curls 3x8-12

tuesday
squat 5x5 @ 80% 1RM
deadlift 5x3 @ 80% 1RM
front squat/any quad+core heavy squat variation 3x8 (you can calculate this as a % of a 1RM if you really want but its not necessary to test it if youre an aspiring powerbloater, but it should be about as hard as the 3x8 upperbody lifts from monday)
deadlift variation 3x5 (i like deficit deads, whatever you do go pretty hard but be vary wary about avoiding snap city, youve already done quite a bit of intense diddly volume until this point)

thursday
bench 1x5 PR (2.5lb jumps are good for upper body lifts)
bent over row 1x5 PR
OHP 1x5 PR
weighted pullup 1x5 PR

friday
squat 1x5 PR (5lb jumps are good for squat)
deadlift 1x5 PR (5lb jumps are good for deadlifts if youre a normie, 10lb jumps are great if youre a non-cookie cutter)

its literally just a bastardized TM split into four days with more deadlift volume and more upper body volume/progression. thats why it works.
if this is too much volume for you youre a literal cookie cutter and should stay small.

Attached: D0FC94E1-08E1-4067-904D-2D59754ECAC4.jpg (576x540, 46K)

Attached: 20181203_210922.jpg (1438x2201, 625K)

addendum:
this is an early intermediate program you should do immediately after you stall a shitton on SS. you wont stay on this forever. once you stall on intensity day a few weeks in a row after adjusting volume on the volume days its time to switch to a periodized routine like candito’s 6 week

I do push pull 4x a week. Each will have a upper/lower focus and it is very lenient as my gym gets busy so I go for whatever is free or whatever I feel like doing more. For example:

Push A:
Horizontal push (DB/BB etc)
Chest fly (cable, DB, etc)
Vertical push (DB/BB etc)
Lateral raises (cable/DB etc)
Leg press
Tricep work

Push B:
Vertical push
Squat
Horizontal push
Leg extensions
Calf work
Tricep work

Pull days are similar, horizontal and vertical pulls, deadlift and leg curls, bicep work, etc.
Already did the whole squat 3x a week thing and I'm over it. Also gave up PPL cause I don't like dedicating entire days to legs, now I use those two days to meal prep more for the days I do workout. Y'all might think it's garbage but I can stick to this a lot easier than the Reddit meme routines.

Because time and shitty part time job I can only lift 3x a week. I've only been lifting for 10 months, but I only just started doing legs the week before.

My shoulders are kinda lagging behind the rest of my upper body so I'm putting extra volume on them.

188cm (6'2") 78kg

For reference-Pyramid meaning decreasing reps-increasing weight, abbreviated to (P)

Legs
Squat 3x12 (P)
Leg press 3x12 (P)
Leg extensions 3x12
Lying Hamstring Curls 3x12
Lunges 3x20
Seated calf raise 3x15
Standing calf raise 3x10
(Too much calf volume?)

Pull
Deadlift 3x10 (P)
Pendlay row 3x12 (P)
Pull ups 3x8
Dumbbell shrugs 3x12
Single arm preacher curls 3x8
Incline curls 3x15

Should I do a different excercise instead of a fuck load of incline curls or?

Realistically I'll probably just superset the shrugs with the deadlift

Push
Bench 3x10 (P)
Incline dumbbell press 3x8
OHP 3x8
Facepull 3x15
Rear delt flye 3x10
Skullcrushers 3x8
Triceps pressdown 3x15

Attached: Ohp.png (332x162, 42K)

Dude, benching 5 days a week is rather stupid without some kind of periodization.

It's just a couple of sets, and it's for the tris anyway so if it becomes too much I'll switch to an isolation

Recently hit 1/2/3/4 and I want to start with 5/3/1 now for some slow but steady gains. Found this phul/531 hybrid on leddit. I would obviously implement either pyramid or fsl and joker sets with the 531 sets. Any flaws/things you guys would change?

Attached: zXxISIo_d.jpg (640x535, 46K)

Would you rather do 5/3/1 For Beginners or other beginner program?

axbxaxb

a
deadlift 3x5
weighted pull ups 5x5
curls
squat (light) 3x8
abs

b
bench 5x5
ohp 5x5
squat heavy 3x8
triceps

How do i progress accessories? I'm tired of doing the same weight in 3x8-12 schema where leaves me in the "9-11" purgatory with the same weights for weeks.

To me, a "beginner" program makes you progress your main lifts workout to workout. IIRC 5/3/1 for beginners makes you progress in weekly basis. "advanced beginner" maybe?

I do front squats and romanian deadlifts and calf raises as the bulk of my leg day. I'll toss in some lunges or glute bridges type stuff for accessories.

Just started incorporating oly lifts into my routine, still playing with it but it looks something like this 4 days/wk

>A
Power snatch 5x3
Pendlay row 5x5
Weighted dips 5x5
Front squat 3x3

>B
Power clean 5x3
Bench 3x5
Weighted chins 3x8
Back squat 3x5

>C
Snatch 5x3
Deadlift 3x5
Weighted dips 5x5
Front squat 3x3

>D
Clean and jerk 5x(2+1)
OHP 5x5
Weighted chins 3x8
Back squat 3x5

Plus I fuck around with db stuff for arms and do reverse hypers, GHR, and back extensions after my main lifts.

Feedback anons? I know once I’m more experienced with oly movements I’ll need to start incorporating stuff like high pulls, OHS and push press. But right now I’m just focusing on smashing as many reps as I can to drill the shit out of the technique.

Doing Texas Method.
Squat is 220kg, had to reset a bit as the volume was killing me.
If I did 200kg for 5 on Friday.
What should my offset on Monday be? 5x5 at 90% (180kg) is not sustainable.
I don't want to do junk volume either, 70-85% sensible enough?

Back -
Diddly 6,6,5,4
Pull ups to failure+ forced rep 3 sets
DB row 15,12,10,10,8
Seated row 15, 12,12,10,10
Wide pulldown 15,10,10,10

Chest
Preexhaust fly 15,15,15
Incline bb press 15, 12,10,10,8
Flat bb press 12,10,10
Incline DB Press 12,10,10,8
Crossover 15,15,15 triple drop set of 10 reps

Legs
Back squat 10,8,6,5
V-squat close stance 15,15,12,12
Romanian DL 15,12,12,10
Leg curl 15,15,12,12
Leg ext 20,20,15,15
Calf raise weighted 5x20
Seated calf raise 4x 10-10 ROM sets

Shoulders
OHP 10,8,8,6
DB press SS side raise 12,12,10,8
Rear fly SS side raise 15,15,12,12,10
Shrugs 20,20,15,15,15,

Arms on shoulders and/or chest day
Abs 2-3 times per week
Routines for those vary

>5/3/1 For Beginners
It's decent, but it leaves too much for the user, which, as novice, doesn't know shit.

I would recommend Nuckols' 28 Programs for beginner, doing Barbell Rows for exact same reps x sets x weights as Bench Press :

> Squat 3x per week beginner, Bench Press+Barbell Rows 3x per week beginner, and either Deadlift 1x or 2x per week beginner.

Mon: Squat, Bench+Row , Deadlift (if using either the 1x per week or 2x per week program)
Tue: Off
Wed: Squat, Bench+Row
Thu: Off
Fri: Squat, Bench+Row, Deadlift (if using the 2x per week program)

My squats have officially stalled on SS, should I move on to Candito LP now? (i'm almost at 1.5x bw squat)

Running an adaptation of my HS football program Full Body every 48hrs:

Zercher Squats
RDLs super set w/ High Pulls or Power Cleans
Bench
T-Bar or DB Row
Incline DB Bench
Lat Pull down
Dips
Face Pulls
Hanging Knee Raises
DB Shrugs
Hammer/EZ Curl Superset
Farmer Walks

Try to learn the clean&jerk my techniqe is decent at this point now i want to start adding wheigths (current 3RM Clean/Jerk Lmao2pl8s)
Any thoughts?

Attached: 444444444444.png (1280x508, 76K)

> texas method for bench
> no tricep accessories
> curls slapped on only once a week for no reason
> face pulls also slapped on only once a week for no reason
> dedicating a whole session in the gym just for a 5 rep max for squat and deadlift
> only 20 reps of deadlifts a week
> doing said squat/deadlift session the day
after heavy upper back work

its shit and ur dyel

>texas method for bench
Different user btw
What's wrong with this? Redpill me on effective BP program. I'm at a little over lmao2pl8 currently

Been out of lifting for about a year due to medical complications. I was on the verge of finishing SS, my lifts were:

>1pl8 OHP
>200 Bench
>3pl8 Squat
>3.5pl8 Dead

How should I go about getting back into lifting? Redo SS?

Attached: bobbysips.jpg (500x750, 360K)

Pretty much, at least for a few weeks, until you're lifting your previous PRs or breaking those PRs. You wanna get back into the groove. 2 weeks of not lifting is nothing, but a year you might have lost all your gains depending on your diet and physical activity level. Don't fret--MUSCLE MEMORY! Keep upping the weights and you'll be back on track in maybe 6 weeks

ty user, I'll do my best

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>texas method for bench
yes, what else would you recommend?
>no tricep accessories
OHP
>curls slapped on only once a week for no reason
yep
>face pulls also slapped on once a week for no reason
NON-NEGOTIABLE
>dedicating a whole session in the gym just for a 5 rep max for squat and deadlift
correct, you really think its a good idea to be doing a shit ton more volume after maxing out?
>only 20 reps of deadlift a week
plus 24 deadlift variation reps
>>doing said squat/deadlift session the day after heavy upper back work
>he cant handle a few triples after doing rows

Dude... 3 sets of 12 are KILLING your gains

I'll give you a few better ideas

Keep the weight the same within a week, but vary the rep scheme. So perhaps 2×10 with a really short rest (60s), 8×3 with super short rest (under 20s), 3x10 with a moderate rest (90-120s), 10×2 cluster style (double, take 2-4 breaths, rinse & repeat until done), and perhaps a 4×5 (45-60s rest)
Or perhaps you could hit a different weight & reps scheme everyday
Maybe a different tricep exercise each day; that's what I do for curls when I program them in

Sooner or later, just doing 2×10 5x/week is going to do dick-all to make you stronger. Hell, if I'm doing something more than twice a week I have at least 2 rep schemes and weights bc I'm hitting a different angle
Now if you were only doing it 2-3x/week, I'd say a safer and more effective way would be to hit 10 reps quick, leave 2-3 reps in the tank, rest a predetermined amount each & every day, then see if you can hit 10 more. So you get 5 on the second, then 6 the next session, and finally 7 to close the week. By the end of the second you manage a true 2×10, add 5 lbs, and repeat

Don't worry about advancing accessories in and of themselves. If you have something that you're doing for your bench, and your bench increases 20-30lbs, your accessories will go up.
If you want to periodize it, increase your set density. Say that the next 5 minutes is accessory ABC. If you're increasing the rep total, or decreasing the time to do the same # of reps, you're making progress

Is ice cream 5x5 good?

See what I said back in
The other user is on a similar track to what I said earlier. Concentrate on your tension, feel the movement. Do plenty of warmup and leave your ego at the door.
It'll come back if you put real & focused work in

Repost because no replies to thread

Can i replace the pullups/chinups in pic related with rows for 2 weeks?
My last pullup bar was broken by my fatass brother and i'm buying a new one in that time

Attached: reg-park-5x5-workout-routine_141516.jpg (1178x679, 93K)

Rate my routine
ABxABxA
BxABxAB

A:PUSH
Squat
Bench
DB OHP: 3x8-12
BB hip thrust: 3x8-12
Ab variation 3 sets
calf variation 3 sets
facepull 3x20
10 minutes incline walk

B: PULL
Deadlift
RDL: 3x8-12
DB bent row 3x8-12
Shrug: 2x15-20
Pull ups 2x5-8
bicep curl 2x5-8
ab variation 3 sets
facepull 3x20
10 mins incline cardio

COMPOUNDS: DUP progression

week 1:
bench 5x5 @ 80%
squat 6x3@70%
dl 4x6@75%

Part 2:
Bench 6x3@70%
squat 3x8@75%
deadlift 5x5@80%

Week 2:
Bench 4x8@75% (+5 lbs)
squat 5x5@80% (+10 lbs)
Deadlift 6x3@70%

Part 2
Bench 5x5@80% (+10lbs)
squat 6x3@70%
Deadlift 4x6@75% (+5 lbs)

So you kind of get the picture. I'm kind of using Canditos intermediate program for the progression and using workouts that will improve my lifts based on my own weaknesses. Any tips/reccomendations? My workouts keep cycling until I've done all 3/4x8, 5x5, and 6x3 twice and then I hit either a 1rm or a 3rm depending on how comfortable i am with the lift.

Attached: 1522540981975.jpg (640x600, 47K)

Yes but you will not get the same amount of bicep activation if you switched with something like pronated lat pulldowns. What are you trying to replace it with?

Bumping myself for feedback

>correct, you really think its a good idea to be doing a shit ton more volume after maxing out?
If you're someone that responds to extremely low volume, go for it.
The idea behind TM, both in PP and from Lascek, is a minimum volume approach. And TM follows Rip's lots of squats but not much DL philosophy. This is fine if your squat increases your DL but not vice versa
I would say a more reasonable approach is to rotate the 1*5 rep range. Rip is against it but near every other writer that based stuff around TM has mention a variation of this. So do a 1*8, 1*5, 1*3 over 3 weeks. Or keep pushing from a 1*8, adding weight until your're down to a 1*3
My (least) favorite bc it hurts like a bitch is to do the 1*5, drop 20%, do 5*3, then drop 20% again and see if you can hit 20 reps. It's effective if you're like me a volume is your key indicator of getting stronger

i need feedback/suggestions on my PPL

Push
>bench 3x5 AMRAP last set
>ohp 3x5 AMRAP last set
>farmer walks 3x3
>cable flies 3x10
>tricep extensions 3x8

Pull
>rows 3x5 AMRAP last set
>barbell curls 3x8
>weighted chinups 3x8
>lat pulldowns 3x8
>hammer curls 3x10

Leg
>lowbar squat 3x5 AMRAP last set
>frontbar squat 3x5
>leg press 3x5
>calf raises 4x10

Why farmers walks on a push day? I’d think it’s like a pull or leg day thing
Seems like a decent strength split.

idk that's what people kept telling me but i preferred it on leg day. maybe its because of the trap effect that makes others say push day

>Day 1
5/3/1 Squats joker set
5×10 Snatch Deadlifts @55% Super setted with Sissy Squats
5×10 Standing Leg Curl
Abs
>Day 2
5/3/1 OHP Joker sets
5×10 Bench Supersetted with Rows @55%
3×10 Front Squats @ 30%
100 Pushups
75 Dips
50 Pullups
150 Band Pull Aparts
>Day 3
Deadlift 5/3/1 joker sets
5×10 Squats @ 55% super setted with kettle bell swings
5×10 Good mornings
Abs
>Day 4
5/3/1 Bench + Rows joker sets
5×10 Ohp super setted with band pull aparts
5×10 lateral raises
>Day 5
5/3/1 Power Cleans
5/3/1 Front Squats
Farmers Walks
>Day 6
Bro shit
Incline bench, kroc rows, Lateral Raises, Bi's and Tri's

Iv'e gotten over serious plateaus doing this. I'll do this for 1 more leader cycle and then switch to 4 days for 5's pro and FSL and drop power cleans and put hard conditioning for day 5 and 6 and do this as an anchor cycle.

I gotta ask: What's going on with the 30% front squats?

Lifts right now are
Ohp 265×2
Bench/Rows 375×2
Squat 475×3
Deadlift 585×2
Front Squat 405×2
Power Clean 305×1

I know Jim wouldn't approve this template but it works for me.

Attached: IMG_1664.jpg (720x1280, 247K)

It's just so my CNS doesnt get too taxed but sometimes I'll do 5×10 or do 2 days of 3×10

How is my routine? I don't want to get too bulky.

Monday:
Squat 5/3/1, 5x5 FSL
Good morning 3x8

Wednesday:
Deadlift 5/3/1, 5x5 FSL
Hanging leg raise 3x10
Back extension 3x8

Friday:
Squat 5/3/1, 5x5 FSL
RDL 3x8

Saturday:
Hill sprints

Attached: 1526537317395.jpg (250x192, 7K)

>AlphaDestiny novice program
Absolutely not. No beginner routine for a healthy adult should include box squats over free squats or floor presses over bench presses. The trap bar deadlift one is debatable but I still think a straight bar will get you bigger and stronger. I know Blaha gets memed on but ICF 5x5 is one of the best novice routines for getting big

what defines if someone is a beginner/novice/advanced? i always struggled to find a routine but recently started doing a upper and lower body 4 day split
(monday, tuesday, thursday and friday).

5'11"
PR's
bench 245,
squat 305, |
deadlift 405,
OHP 155ish

Should i change my routine?

Is my weighted pull-up workout retarded? I go to failure each set, usually looks like
7 reps at 45lb
6 reps at 45
5 reps at 45
7, 6, then 5 reps at 25
Same thing at 10lbs
The finally three sets at bodyweight.
It's my favorite workout and I've been making steady gains, but could I be making them faster?

Generally it's about how fast you can progress on your lifts (assuming you're doing it 'right). Beginners can make improvements session to session or close to it, intermediates can make weekly improvements, advanced lifters need longer.

It's a somewhat flawed system but it kinda works.

With 531 BBB after the ohp, deadlift, bench, and squat volume work is done is chins on day 1, hanging leg raises on day 2, dumbbell rows on day 3, and leg curls on day 4 really all the accessories I need to do to hit my whole body? That's the program as he gives it in 531 second edition. Should I alternate the chins with pull ups each week? I can't do 5x10 of chins btw I can do maybe 2 sets of 10...

Bulgarian
Squats bench and rows errday