Because the gym membership is already taking half my poverty gibs, so I want to get my money's worth, I am mentally unable to only go 2~3 times a week like job havers.
I already got all the mandatory compounds written down. What am I missing, IST?
Reddit spacing for the sake of a proper formatting.
>Mon/Wed/Fri on Week 1 then Tue/Thur/Sat on Week 2
>Squat 3x5, 1xFailure
>Bench Press 3x5, 1xFailure
>Bent-over Row 3x5, 1xFailure
>Tue/Thur/Sat on Week 1 then Mon/Wed/Fri on Week 2
>Deadlift 3x5, 1xFailure
>Overhead Press 3x5, 1xFailure
>Sunday
>Sacred Rest Day
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stop training like a powershitter, it's gonna wear you out and make you quit, i learned my lesson
redditppl has a good 6day baseline. adapt it to your needs/ability.
> monday (moon day)
Chest, Tricep
> Tuesday (Tyr's day, war & justice)
Bicep & Back
> Wednesday (Woden's day, life/death, berserkers, wisdom)
Legs & abs
> Thursday (Tor's day, Strength)
Delts
> Friday (Frey's day, Love/Fertility)
Calves, Biceps, forearms
> spontanous microworkouts
(speedy recovery musclegroups)
biceps
forearms
calves
rear delts
> saturday (Lögur, water)
rest
> sunday (sun, sol, sunna/sunne)
rest
no
PPL x 2
Push, cardio, pull, cardio, legs, cardio.
You're welcome.
>training more than 3 times a week as a natty
Your muscles are fully recovered after like 2 - 3 days, so why would I wait another week to train them?
>muh systemic fatigue
I don't feel it, and if I did, I'd take a deload. Simple as.
6 days a week is for guys who don’t train hard at all. If you’re training hard 4 days is about the max.
yes
As a fellow 6x a week gym goer NEET, I have just created my own basic PPL routine. A few squats, calf raises and ham curls on leg days, bench press, machine press, tricep pushdowns and lateral raises on push day, and a couple regular back exercises and curls on pull day.
I just go in and pound muscle groups that aren't sore, doing different machines and exercises in varying rep ranges and weights
whatever feels good at the time, whatever I want to work on
maybe I just want to do arms all day
or just have a deadlift only day
frick it bro, just do whatever comes naturally
best thing you can do is say "I'm going to the gym" and just go
if you train with intensity, eat enough and sleep enough you will gain
i dont wanna sound like a israelite but u can get some jeff nippard programs to follow, his PPL shit is pretty decent. also stop being a homosexual and doing powerlifting shit
Rough outline, meat and potatoes stuff here. I do something like this. Do high reps (10-20) for three sets, increase reps or add weight (even to bodyweight exercises) when you can
I'm just listing the main compounds which you will want to track, add accessories and isolations where you need them. I MIGHT HAVE FORGOTTEN domething, this is off the top of my head
Day 1
Pullups
Squats
Incline bench
Day 2
Dips
Chinups
Row
OHP
Day 3
Deadlifts
Rest day
Day 4
Pullups
Squats
Incline bench
Day 5
Dips
Chinups
Rows
OHP
Day 6
Whatever you feel like/active recovery/cardio/walk innawoods
Rest day
SS+GOMAD
Workout A
3×5+ Barbell Rows
3×5+ Bench Press
3×5+ Squats
Workout B
3×5+ Chinups (or equivalent)
3×5+ Overhead Press
3×5+ Deadlifts
based on
https://frankzane.com/the-growth-program-then-and-now-frank-zane/
1 = back, biceps, forearms
2 = legs
3 = chest, shoulders, triceps
R = rest day
Here’s how the 5, 5, 5, 6 program repeats itself:
CYCLE ONE – Train 3 days out of 5
Mon – 1
Tues – R
Wed – 2
Thurs – 3
Fri – R
————–
CYCLE TWO – Train 3 days out of 5
Sat – 1
Sun – R
Mon – 2
Tues – 3
Wed – R
—————-
CYCLE THREE – Train 3 days out of 5
Thurs – 1
Fri – R
Sat – 2
Sun – 3
Mon – R
—————-
CYCLE FOUR – Train 3 days out of 6
Tues – 1
Wed – R
Thurs – 2
Fri – R
Sat – 3
Sun – R
To turn this into a 6 day go in on rest days and do light work on lagging body parts like abs, rear delts, arms or do some unusual exercises you don't usually have time for like farmer's walks or rope climbs. Cardio machines such as the stairmaster or row machine are also an option. Or even experiment with machines you haven't touched just to see how they feel. Who knows, you might discover you love the stretch on a pec deck.
Keep in mind it's still a rest day but you're going into the gym for enjoyment. You're keeping it light, keeping it fun and building a positive association with exercise in your mind. If you had a hard workout the previous day getting your lats or pecs stretched by some light work feels great. A workout isn't work, it's a hobby.
Do you homosexuals actually do these shorty ass workouts, not make gains, and then live forever dyel? Do a bro split you frick tard, or just fully commit to SS and add GOMAD
>6 times/week routine.
don't do it you're going to burn out and stop going to the gym altogether meaning you're going to waste money