You homosexuals never answered me. Go ahead, tell me what's wrong with my routine and diet. I dare you to do it without shitposting.
>Monday/Thursday
Bench Press
Chest Fly
Shoulder Press
Lateral Raise
Skull crushers
>Tuesday/Friday
Deadlift (not 3x10)
Pull ups
Hammer curls
Bicep curls
Bent over rows
>Wed/Sat
Leg press
Leg curls
Leg extensions
Calf raises
All dumbbell for non-leg exercises
>Diet
(Homemade) Burgers + Chicken + veggies + eggs + potatoes + fruit depending on the day, i just try to eat over 100g protein every day.
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>no barbell exercises
>no set or rep scheme
>no progression scheme
>no squats
>only 1 rest day
>only 100g protein
>no calorie count
>no macro ratios
>no barbell exercises
So?
>no set or rep scheme
3x10 all
>no progression scheme
Cope, SS is shit.
>only 1 rest day
So?
>only 100g protein
So?
>no calorie count
I just eat until I'm not hungry
>no macro ratios
I don't even know where to start with that. Why do you morons think you need a degree in nutritional science just to lift weights?
No
You’re doing too few exercise to just do 3x10 in my opinion. This is a strength routine and you should be doing 5x5 at 85-90% of your max.
I don't lift for strength, because I don't want to look fat. Powerlifting routines are for morons.
Ok then you need to do more exercises.
>lifting for hypertrophy
>not increasing weight lifted regularly
This has to be a DYEL larp. This is checking off all my dumbass boxes.
>not counting calories or even estimating
>no rest days
>100g protein
So are you a manlet on roids? Because that's the only way this setup is gonna work.
>no rest days
I take Sunday off. It's a 6 day PPL so it shouldn't matter regardless.
Why?
What did you say?
>>not increasing weight lifted regularly
So what?
I said your routine was good, but to do 4x8-14 instead and switch your deadlift to a trap shrug, or face-pull.
Then you said you'd rather do back extensions and I said that's fine.
Then some other guy asked about hypertrophy and I explained how each set should look between 8-14 reps and also explained time-under-tension and how to expand your glycogen cells.
Oh yeah. By the way you know I use dumbbells for everything right? Should I use bb instead where I can?
It doesn't really matter. You can always switch other up.
>>no barbell exercises
>So?
Because they're effective exercises
>>no set or rep scheme
>3x10 all
Is that enough volume? Too much? Just right?
>>no progression scheme
>Cope, SS is shit.
Who mentioned SS? A progression scheme is just a plan about how you're going to change things over time. Are you going to add reps, then add weight, or just add weight, or add sets and deload, etc.?
>>only 1 rest day
>So?
Maybe you need more rest. Some people need a rest day between each training day if they want to go hard enough.
>>only 100g protein
>So?
Unless you weight 100 lbs, you might need more.
>>no calorie count
>I just eat until I'm not hungry
Your hunger signals might not be trustworthy. If I eat that way, I lose weight because I have a small appetite.
>>no macro ratios
>I don't even know where to start with that. Why do you morons think you need a degree in nutritional science just to lift weights?
You have to be a moron to not understand something like this. Literally just use bodybuilder rules of thumb like 1g protein per lb of body weight, 2g carbs, .5g fat.
Study up and think shit through, anon. Cutting and pasting 3x10 every day and half assing your diet is no way to make progress.
>1g protein per lb of body weight, 2g carbs, .5g fat
How the frick am I even supposed to track that? You want me to meticulously measure everything I eat?
>why do basic principles of progressive overload matter?
>why should I recover from my workouts?
>How am I even supposed to do basic math based on a nutrition label???
Your problem is your mindset. Grow some balls you fricking pussy.
>asks for input then cries and makes excuses for everything
You're right, champ. What you're doing is just fine. I'm sure your body is the pinnacle of performance.
Good routine! Do you do cardio or just lifting?
I answered you last time OP.
Post body
You will develop tendonitis
Your legs will stay small
No exercise for the spinal erectors
>You will develop tendonitis
How did you know? I got it in both wrists.
homie you're doing 500 curls in one day, treat your wrists well, always use different grips in your pullup days, don't overwork your brachialis and start using barbells (I have glass wrists and they don't cause as many wrist issues for some reason, maybe they require less wrist stabilisation idk)
Nothing is wrong with it if your goal is to look like a homosexual. You do you queen
HONESTY, The routine is fine. You'll build muscle and gain strength. I use to do almost an identical program with like 3x10 each. I however couldn't recover fast enough to workout 6 days a week.
Also shoot for at least like 150g of protein. unless you're a midget. If you're over like 6' then probably closer to 200g
>100g protein every day.
Manlet? 5'3"?
Gay ass gay routine.
Reason: idk
You brought the shit posters upon you
It’s just PPL with the average American diet for people who make more than 70k a year. If you included fast food, I would have just said the regular american diet.
Nothing wrong, I hope you get some gains.
HOW DO I FIX THE TENDONITIS
Lower the weight, notice which movements cause you more pain, avoid said movements for a couple of weeks, retry 2 More Weeks (TM) if things don't improve
>lower the weight
>periodically raise the weight for hypertrophy
WHICH
IS
IT
your joint health comes before anything fren, a lower weight will be enough to maintain what you already have, this is not sprint it's a marathon you know
I DON'T HAVE ANYTHING NOW
I AM INCEL
>moving metal like a homosexual
ngmi
>Diet
More protein.
>I don't want to get fat
Then don't get fat, what does that have to do with 3x10 versus 5x5?
>posted a frog
Black person theres half of your problem right there
OP you sound like a whiner and a brainlet. NGMI.
Hello frens. Please rate my routine.
ABABA
BABAB
A: Squat, OHP, Triceps Pulldown, Pullups
B:Deadlift, Bench, cable curls, lat pulldown, weighted decline situps
4/7
Thank you for the critique sir. Could you kindly suggest what I should do to improve my routine?
Fricking israelites