Bored?

Help a brother out!

If I use progressive overload, adding weight or sets or reps etc will I achieve the elusive hypertrophy using this workout?

Anything I'm missing? Anything look weird?

All sets are of 10 reps, except the last exercise of each workout, which is 1 set of 50, just for fun 🙂

Thanks in advance

  1. 2 months ago
    Anonymous

    >except for the last exercise of each workout
    >which is 1 set of 50
    >1 set of 50
    If you are capable of doing 50 reps in a set, you are lifting way under the weight you should be. It should be a struggle to get through 10-15 reps by the end of the set. You should not have 40 more reps in your tank. You are not building muscle. You are doing cardio at most.

    • 2 months ago
      Anonymous

      It's just the last exercise, not every exercise

  2. 2 months ago
    Anonymous

    Also, on top of this, you do not need 4 different variations of a squat. You cannot tell me you are doing each rep till failure and then doing another lift which works out the muscle you just worked till failure.
    Your workout is absolute shit actually.
    >4 squat variations on the same fucking day
    >2 overhead presses in the same day
    >working out the same muscle group multiple times in the same fucking day
    >using weights that keep 40+ reps in your tank
    >bench press
    >then pushups????
    Jesus christ absolute garbage, you're fucking retarded, this workout is so fucking optimized and I would be surprised to hear if you built any muscle at all.

    • 2 months ago
      Anonymous

      Okay, so what do?

      • 2 months ago
        Anonymous

        1. Work out the same muscle group, twice in a week. Not twice in a day. 3x a week is fine too, just as long as the muscle is rested/healed enough to ensure max performance. Choose between a barbell or dumbell overhead press, don't do both variations in a single session, you can do barbell one day of the week, and dumbell the other if you really want. Personally I stick with the same type to keep it simple.
        If you're doing benchpresses, you don't really need to do pushups if your goal is building muscle, its repetitive like doing two variations of a OHP.
        2. USE WEIGHTS WHICH LEAVE YOU EXHAUSTED BETWEEN 10-15 REPS. "failure" is when your muscles give out as they cannot lift up the weight and collapses, before this point you might start to get shaky, heart rate goes up dramatically, start involuntarily making faces to push, etc. Choose a weight which leaves you 2-5 reps before complete failure, you should start shaking, making faces, taking a real effort to push through those last few reps in the set. It should take you 1-3 minutes of resting before you're rested enough to pump out another set.

        It's just the last exercise, not every exercise

        If you're using the same weight for the last set as you are the rest, you are not lifting till (almost) failure. Those "50 reps" are doing nothing to build muscle.
        Honestly, you're so retarded I dont even know why I'm explaining this shit, I'm just going to let other IST posters explain

        • 2 months ago
          Anonymous

          It's not the same weight, it's much lighter

        • 2 months ago
          Anonymous

          Thanks, that's a big help, asshole

  3. 2 months ago
    Anonymous

    My workouts are:
    Day 1:
    Strict wide grip pull-ups 230lbs 6x10
    Incline DB press 55lbs 10x10
    DB rows 95lbs 10x10

    Day 2:
    Superset:
    Romanian deadlift 200 lbs 10x10
    +dips 7x10
    Ohp 85lbs 10x10 or
    Db curls 30 lbs 10x10

    I work out twice a week, I don’t have a lot of time to fuck around. The other anon is right your routine is ‘tarded.
    Sometimes I cram it all into one day if I have to.
    Works out to moving 80,000 lbs + per session if I do full body. Stop wasting your time.

    • 2 months ago
      Anonymous

      Why are you doing 10 sets? 3-5 is fine if you're trying to build up muscle or strength.
      Also where are ur legs.

      • 2 months ago
        Anonymous

        Because the doms feel so good. I actually got myself to puke the other day.

        You do just 3 exercises per workout? Why?

        Honestly, just time. I got a lot going on, so I go hard and short when I’m in the gym.

        if you are the swimchad, that goes to show you that all you need is effort and consistency

        Don’t know who that is, but I’m picrel.
        Just turned 40.

        • 2 months ago
          Anonymous

          nvm then. but you look good, so my point still remains. your program is retarded, but keep doing it, you are clearly doing it "right" (ie you push yourself consistently)

          • 2 months ago
            Anonymous

            I was doing higher weight/low reps for a while, I switched to German Volume Training because of home gym/safety issues and because I just wasn’t sore the next day from low reps.
            But yeah, consistency and effort are far more important than the right routine.

      • 2 months ago
        Anonymous

        I hate squats, so I do RDL’s, sometimes Bulgarians.

    • 2 months ago
      Anonymous

      You do just 3 exercises per workout? Why?

      • 2 months ago
        Anonymous

        You can get away with very little exercises if you do compound lifts as they work out everything.
        Squat
        BenchPress
        OHP (dont do this one personally due to injury risk, replace with dumbell lifts)
        Pull ups
        Really all you need, 80% compound lifts, 20% isolations to compliment.

        It's not the same weight, it's much lighter

        >gives you good advice, insults you at end
        >asshole
        Thats just typical IST posting, don't be such a baby or you're ngmi
        If you can't admit you're retarded, you're always gonna on the left side of the dunning kruger affect.

        • 2 months ago
          Anonymous

          Okay cool, so you're saying do a compound movement and maybe 1 or 2 other movements, if they're not the same muscle group, what are they? Just random?

          Granted, but at first, it was not advice.

    • 2 months ago
      Anonymous

      if you are the swimchad, that goes to show you that all you need is effort and consistency

  4. 2 months ago
    Anonymous

    >Last performed: Yesterday

    what sorcery is this? is this some kind of dedicated workout app or software?

    • 2 months ago
      Anonymous

      Yes, of course

      • 2 months ago
        Anonymous

        oh cool.

        ...

        ...

        so...

        what is it?

        • 2 months ago
          Anonymous

          The imaginatively titled, "Strong" workout app

  5. 2 months ago
    Anonymous

    ABxABxx

    A;
    Trap Bar Dead lift 2x8~12
    Over head press 3x8~12
    Cable Row
    Curls
    Tricep push downs
    Lat rise
    Face Pulls

    B:
    Chin ups 3xF
    Incline Push Ups 3xF
    Pull ups 3xF
    Core work

  6. 2 months ago
    Anonymous

    I'm gonna echo what everyone is saying, your program is trash. but I'm willing to help you if you are willing to make changes. first, you need to sort out these issues:

    >Balance.
    there is too little pulling. you have only one day dedicated for it, which is fine actually, but you gotta add or replace exercises on other days with more pulling. don't worry, it's near impossible to overtrain your upper back. as a starting point, shoot for at least as many pulling exercises as pushing exercises throughout the week.

    >Exercise order.
    movements that target more muscle and use barbells should generally come first. your ordering seems almost totally random. for example, an improved ordering of the pull day is the following: deadlift/row/reverse fly/bicep/lat raise/crunch. improve your exercise order accordingly.

    ># of reps.
    movements that target more muscle should generally be performed with less reps. for example: 5 reps for deadlifts, 8 for rows, 12 for curls, and 20 for lat raises. improve your number of reps accordingly.

    disclaimer: although my advice will certainly improve your program, feel free to prioritize the fun elements even if they are suboptimal. a boring program means you won't train consistently and consistency is key for gains. a good example is the 1x50 final exercise in each day. I advice against it, but you do you.

    contrary to popular belief, I think people should learn programming early in their training career, so keep at it. make these changes, post them, and I will refine your program further if you would like. WAGMI

    • 2 months ago
      Anonymous

      How does this look (my own bastardized program, +/- 3 years lifting, still a "beginner" in my own opinion)?

      4-day split:
      Day 1 - Push/Legs:
      OHP - 5x5
      Squat - 5x5
      Dumbbell bench/incline bench - 4x8
      Triceps isolation

      Day 2 - Pull/Legs:
      Deadlift - 5x5
      Pull-ups - no clue at this point
      Barbell curls
      other bicep isolations

      Day 3 - Push/Legs (same as day 1 mostly):
      OHP
      Squat
      Dumbbell military press
      tricep isolations

      Day 4 - Pull/Legs (same as day 2 mostly):
      Deadlift 5x5
      Pull-ups
      shrugs or rows

      I'm mostly looking for functional/strength gains and aesthetics. Can you recommend an "actual" real program that's similar to this?

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