I HATE BEGINNER/INTERMEDIATE WORKOUTS
>be me, think more exercise = more gains
>formulate workout plan based on all the best workouts I thought
>doing this for a while, feels great, seeing gains
>share my workout
>"wtf user you have way too much volume" are you an advanced lifter
>mfw 3 weeks only
I DID A FUCKING BEGINNER WORKOUT AND I DON'T FEEL LIKE I'M REALLY WORKING OUT
ONLY 3-4 different compound movements? REEEE HOW WILL I GROW?
REEEEEE
PIC VERY RELATED
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You’ve gone to the gym a few times, you have no idea what lifting is supposed to feel like.
do what you want
what did you really care about what these people thought about your workout routine of all things?
A year ago I went for ~3 months straight before school got busy. I learned a lot from lots of videos.
Get roids.
If you don't feel something from such a workout then you're not trying
lift heavier then retard
your probably squat below 140kg/320lbs
> only squatting once a week
> only deadlifting once a week
> only benching once a week
> no powercleans
> not doing low-volume/high weight
SS is a meme, but there's a reason it's a meme.
5x5 till i die
Dude do what you like. The best routine is the one you're actually gonna stick to
stupid advice
This is Workout ABC
ABCxABCxx So... twice a week usually.
You don't really understand why beginner programs exist. You look at beginner programs and you think they're shit because the volume is low. But those workouts are all designed around one fundamental variable that you completely overlook: consistency.
The biggest obstacle for physical fitness, exercise or dieting, is consistency. It's not important for regular people who are just starting to completely maximize all of their gains all the time if they get discouraged from sticking with it.
Obviously for people like you or me or others on this board, consistency is less of an issue, if an issue at all. But for the general public, it's the most important part.
go do some endurance cardio faggot
The point of beginner routines is to get your squat from 135 pounds to close to 300 and your bench from 100 to close to 200.
If OP isn't near those numbers he has no business shit talking beginner routines.
So, muscles take about 48-72 hours to fully sort themselves out after hard exercise--less time, you aren't letting them repair and restore and get stronger fully, and more time and you are wasting time.
Your workout doesn't give your core chain (squats/deadlifts) enough time to get itself back together, nor does it give your arms enough time to sort themselves (especially if you're doing sets to failure).
I like basic-bitch powerlifting, so I'll be doing squats/deadlifts/bench/clean-or-press every session every other day, but even if you want to do other stuff you need to space in more time to recuperate.
>>doing this for a while, feels great, seeing gains
What is a "while" ? But if its working keep doing it.
He said 3 weeks lmao
>wtf user you have way too much volume
That's r/fitness mentality
You should do as much volume as you can, if you want to look decent
Now here's the catch:
Novice form is always poor so you shouldn't lift weights for volume
Rather do movements that will improve your technique as well as increase your volume, that is, calisthenics
So you pick a decent lifting program (say Fierce 5 or Alphadestiny novice)
After you finish the programmed lifts, add chin ups, dips, abs and push ups, as many variations as possible
If you can't do chin ups for reps, do negatives til failure; same for dips
It would look like this
A
Fierce 5
Chin ups 5*10
Wide push ups 5*10
Myotatic crunches 5*10
B
Fierce 5 "B" workout
Chin ups shrugs 5*10
Diamonds push ups 5*10
Myotatic crunches 5*10
If you're able to do more reps than that, then do it
It's better to increase reps than doing weighted variations IN THIS CASE since you're going after size and size=volume
If I ever feel too weak or sore, I take rest days until I feel at full strength again.
I squat 155 for sets of 8.
I bench about 125 for sets of 8.
I diddly about 225 for sets of 8.
6'2" 158 lbs
So you're sorta right, but every week I add more weight on the bar.
I guarantee your form looks like shit and you don't eat enough
Keep doing the beginner program, lanklet.
I focus solely on form. In fact, I will not progress unless my form looks perfect.
Dad was a bodybuilder who got hurt. Literally stuck in my head the whole "FORM MUST BE PERFECT" motto.
Use Athlean X for instruction on form all the time. I'd post a video if I had one. I was sort of curious on how my squat and diddly form looked and what I could improve on.
I eat roughly 3400 kcal a day since the beginning. I've put on at least a pound a week. Also drink 3-4 quarts of water a day.
Sleep is my only stigma. Need to make sure I get enough. Is hard when you're a collage Senior.
>If I ever feel too weak or sore, I take rest days until I feel at full strength again.
Dude, follow the science:
unm.edu
> Rhea (2003) concluded that for untrained individuals and trained individuals a frequency of 3 and 2 days, respectively, per week per muscle group is optimal, which translates to 1-2 days rest between sessions.
It doesn't matter if you "feel" too weak or sore, your body requires a minimum amount of workout spacing.
As points out, consistency is what's important. Following the science will help with consistency.
Don't snowflake your way by saying "b-b-b-but i'm gonna rest if i need it!". Just take a day off and talk to girls or guys or whatever you autist and let your body do the needful.
> 6'2" 158 lbs
You're a skeleton.
> I squat 155 for sets of 8.
That's a plate and a ten. That's not much, and as soon as you really start putting heavier weight on there you're gonna need actual recuperation time.
post body
Will later if thread is still alive.