i dont get it. ppl who only bench twice a week, and squat and deadlift once a week? I undestand if ur a beginner, cus ur muscles r gonna take super long to recover, but as an experienced lifter i WONT be sore from any lift for over 24 hours. Hence I do every lift every other day. If I take longer breaks my numbers drop. Hence here is my routine
A day (morning): Bench, skullcrushers, 15 minute of bodyweight ab workouts, starting to incorporate 30 min run
A day (evening): powerclean, squat, OHP, 30-90 minutes of basketball
B day (morning): Deadlifts, bicep curls, 15 minute abs, 30 minute run
B day (evening): Pull-ups OR lat machine, bent-over rows, 30-90 minutes of basketball.
Repeat.
For each lift, I cycle between 5x3, 5x5, 3x8, and 3x12 depending on what i feel i need to improve on. The gains havent stopped.
I used to work out every day but I started getting sick
Nicholas Garcia
Some people have actual jobs or activities that don’t let them have spare time for lifting every day
Tl;dr not everyone is a loser like you
Daniel Williams
You only do 15 minutes of abs a week? Just do it everyday
Dominic Diaz
This
Christopher Cooper
>lifting 2x a day
Isn't this a waste of time, I almost remember reading something that you need to have a full night of sleep to actually make gains.
Matthew Murphy
>Implying im a loser because I exercise 3 hours a day while u know literally nothing about my other 21 hours
Connor Martin
post body
Jayden Anderson
Enjoy your flat abs
Jacob Morales
Some days I chunk it all into one mega workout. But for example, on A days, if i do OHP in the same session as bench, the one i do later will suffer. similar for deadlifts impacting my pull-ups and bent-over rows. Also, If I go to the gym for 1 hour, I leave with more of a pump than if i were to go for 2 hours for whatever reason. So instead of 1 pump a day that is kind of wearing off by the time i leave, i get 2 pumps a day.
Xavier Sanchez
What. I do it everyday. u just misinterpreted
Joseph Flores
>I undestand if ur a beginner, cus ur muscles r gonna take super long to recover, but as an experienced lifter i WONT be sore from any lift for over 24 hours You do realize recovery is not directly linked with muscle soreness don't you?
Zachary Martinez
>but as an experienced lifter i WONT be sore from any lift for over 24 hours. Hence I do every lift every other day. You're such a DYEL Post lifts so we can laugh
Julian Richardson
u got it backwards. beginners recover faster. they are physically incapable of taxing themselves beyond recovering in 48 hours. no matter what they do. takes about 3-4 years to get to a point where your body is efficient enough to tax itself to the point where it takes 5-7 days for a full recovery. and then thats inefficient as fuck to train doing, so you seldom do it.
beginners can progress with 3 days a week because they gain so fast anyway. 3 days is enough to tap into that maximum gains train. more is pointless form efficiency view. Advanced lifters need to train more often because their bodies need more complex stimulus to grow at that point. its not so simple as lift, add a bit more this time, and continue. the volume and intensity needs to be balanced constantly, and deadlods must be used every few weeks at that point. You have to overreach. advanced lifters who never overreach and go beyond their recovery dont progress unlike a novice.
If you are still progressing on this routine you mentioned, and you are not feeling beat the fuck up after around 8 weeks of it without deload you are still in novice territory. 3 days a week would suit you fine. same gains, more time to do other shit.
Luke Roberts
Your rutine sounds like garbage that builds no endurance. I bet you run on a treadmill.
I get in 3 hr lifting sessions 3 times a week, 2 hr cardio sessions 3 times a week. 1 rest day (sunday) and still work/ find time to study. Down side.
I have no social life and no gf. Also post body I mog you anyday of the week.
Andrew Brooks
140 lbs
bench 210 deadlift 285 squat prolly 250, havent 1rm squat in a while OHP 130
Andrew Long
>implying running on a treadmill doesn't build endurance
Luke Barnes
3 days a week full body compounds is all you need to be big and strong and look good.
Dyels will continue doing meme routines though
Leo Diaz
what? when i first got into lifting id be sore for an entire week from squatting, and sore for 3-5 days from benching. It's so easy to tax yourself beyond quick recovery when your out of shape and your brain isnt used to recovering...
Anthony Robinson
also what is overreach?
Asher Cooper
hahahaha
Hunter Harris
im doing half of my body 3.5 times a week, and the other half 3.5 times a week. isnt it the same concept more or less?
Dominic Williams
>t.fat fuck that thinks a platform moving towards him is the same as running on a track or trail Go out for a 1 mile run and come back when your balls have dropped.
Colton Morales
Idk your programming seems confused and all over the place
I do both dude. Idk why you picked 1 mile, my grandma can run that...
Jaxon Butler
it's a bit whack but I keep getting stronger and it's fun
Adam Williams
Post your runs and body, I mog and out run you any day of the week
Cameron Morales
and if i workout less frequently i start getting weaker
Jose Carter
Actually not bad numbers desu, but by no means "experienced" You're so light fren, are you skellington?
Josiah Myers
I just started running again but at peak it was 2 miles in 14 min would be a solid run for me. Ill post bod when i get home. u post ur height bodyweight and numbers tho
Cooper Howard
5' 7 manlet. I said experienced cus ive been lifting for over a year now, however, there was a 2-3 month break in the middle of the year
Austin Clark
You'll start to be more intermediate as you get even stronger, meaning you can't recover in a short time frame. Meaning you'll have to squat "lighter" sometimes while this adaptation occurs.
HLM and TM give a good example of how this is achieved, I'm not saying do those programs just be aware of the concept for when you stall.
Levi Foster
190 5’11 Bench:340 Squat: 405 Deadlift: 500 1mile : 6:47 2 mile : 14:41 I haven’t timed my three mile yet but it should be around 20-22 mins.
yeah your lifts rape mine but ur cardio isnt even that good to be so confident youd mog me
David Young
whats your weightlifting routine?
Lincoln Lopez
Im nearly 60lbs heavier than you and could out run you. How old are you? Im 21
Noah Morales
He doesn't go to the gym before work everyda. Dyel
Grayson Sanders
lol ill be able to outrun u with 3 weeks of training from scratch. idk why on earth your brain wants to round 50 to 60, but your 4 inches taller. I bet you have way more bodyfat too. im same age
Josiah Rogers
Mike Mentzer trained one muscle group every 14 days and critiqued heavily on dudes working out 6 days a week
Ryan Sullivan
>Bench is 210
Bruh, 215 is right around the corner and then 220 and then 225, your gunna make it.
Brayden Morris
I do push /pull/ legs/ calisthenics I always vary what im doing that week. Try not to do the same exercise (except the big three) two weeks in a row.
Mostly sets of 12-15. Supersets mixed in here and there with 30 mins of cardio. The cardio can range from running on a trail or track, stadium steps, wind resistance bike, or simple walking on the treadmill reading a book.
I recommend ‘Nihilism: By Fr.Seraphim Rose’
Jason Flores
>
Carter Lee
I doubt it you’re probably going to burn out or injure yourself with that routine. You need to ease on the volume your spirit can go on forever but our bodies break down
Gavin Murphy
numbers don't even come close to justify making this thread
Jonathan Taylor
Young lifters are always the first to give advice about rest and recovery
By the time they hit their late 20s and have developed chronic injury problems they stop posting so much
Jaxson Phillips
are you saying that young lifters advocate more or less recovery? I've beef lifting for 2-3 years now and find myself focusing on recovery way more than I used to
Dominic King
He obviously means they advocate for less. I stopped counting how many retarded dyels Ive seen here saying they lift every single fucking day. People like that just make me lose hope in humanity, muscles grow when you rest but they are just adamant about muscles growing the more you wear them out without recovery. Just sad.
Jackson Phillips
Soreness DOES NOT equal recovery. As a beginner you will be sore but mostly recovered in a day. As an advanced lifter you will no longer be sore basically at all but it will take longer to recover.
Nicholas Nguyen
I used to life 5 days a week, some weeks 6 days.
Way stronger now that I life 3-4 days a week but push harder.
Also life has too much going on and I wanted to enjoy it. Even with my own home gym with all the proper equipment.
Wyatt Lewis
Because I compete in athletics. Training is 10-11 times a week and lifting next to that is 3 times as assistance work.
Oliver Rivera
>Why do u guys lift so infrequently >arbitrary split to artificially increase "frequency" Hey fag, you're still only doing a 3x a week frequency you fucking contrarian faggot. Do full body everyday you fucking pussy.
