how do you actually program?

how do you actually program? currently following the same 3x10-12 programs for years because im too retarded for RPE and shit like that how the fuck do i program or find good ones?

  1. 4 months ago
    Anonymous

    broadly, make sure you're doing the right amount of volume and balance your routine
    eg ensure you're incorporating horizonal and vertical pushes and pulls as well as at least a couple lower body compounds (squat/hip hinge/lunge)
    I recall overcoming gravity having a section on programming and it had some decent general info in there (although lower body is neglected a bit)

    • 4 months ago
      Anonymous

      >set personal goals
      >set reasonable timeframe to reach goals
      >choose exercises best suited to reach goals
      >define training days and order exercises in a way recovery is possible
      >choose number of sets and rep ranges according to goals; maybe alternate between strength and hypertrophy (depending on goals)
      >start training, choose weight to hit desired rep range with leaving one or two more reps in the tank; use more weight when you are able to do two reps more than required in two consecutive sets
      >do a deload week with half as many sets every 8 weeks
      >follow program, progress steadily, when plateuing start all over (with new goals, eg break through plateau)

      how much exercises would be too high or low for a 4 day routine and what split even im too retarded for this

      That's a matter of the amount of time you want to spend each day and depending on your training status. For a beginner 4 sets per week per muscle group can be enough and for an advanced lifter its more like 20 sets per week per muscle group.
      If you want to train 4 days a week you need to split between muscle groups to ensure there is enough recovery for each. Just arrange the exercises in a way the same muscle groups arent worked in consecutive days.

  2. 4 months ago
    Anonymous

    >set personal goals
    >set reasonable timeframe to reach goals
    >choose exercises best suited to reach goals
    >define training days and order exercises in a way recovery is possible
    >choose number of sets and rep ranges according to goals; maybe alternate between strength and hypertrophy (depending on goals)
    >start training, choose weight to hit desired rep range with leaving one or two more reps in the tank; use more weight when you are able to do two reps more than required in two consecutive sets
    >do a deload week with half as many sets every 8 weeks
    >follow program, progress steadily, when plateuing start all over (with new goals, eg break through plateau)

    • 4 months ago
      Anonymous

      how much exercises would be too high or low for a 4 day routine and what split even im too retarded for this

      • 4 months ago
        Anonymous

        That's a matter of the amount of time you want to spend each day and depending on your training status. For a beginner 4 sets per week per muscle group can be enough and for an advanced lifter its more like 20 sets per week per muscle group.
        If you want to train 4 days a week you need to split between muscle groups to ensure there is enough recovery for each. Just arrange the exercises in a way the same muscle groups arent worked in consecutive days.

  3. 4 months ago
    Anonymous

    Crazy how you got that picture of me licking all of their feet under the table

    • 4 months ago
      Anonymous

      You'd much rather be licking white or latina feet. They tend to sweat more and have more of a natural odor and taste.

      https://i.imgur.com/OKcW6TN.png

      how do you actually program? currently following the same 3x10-12 programs for years because im too retarded for RPE and shit like that how the fuck do i program or find good ones?

      Most people who follow a well-known program tend to get good results. I really can't think of a program (outside of maybe GVT) that's notorious for just giving shit results. Just pick one you'd like to do and works around your schedule and goals.

      • 4 months ago
        Anonymous

        is PPL good for natties?

        • 4 months ago
          Anonymous

          Are you unemployed

  4. 4 months ago
    Anonymous

    What are your goals?

    • 4 months ago
      Anonymous

      gain weight and hypertrophy i guess

      • 4 months ago
        Anonymous

        Here's a good retard-proof routine
        4 days a week
        https://docs.google.com/spreadsheets/d/1P25SR5gYzhEUQW_95_JBCfWmL5SDPPNL1oc8bXffJK8/edit

        • 4 months ago
          Anonymous

          thanks, do I need to add any accessories? also sadly not retarded proof enough for me what do the @'s signify and what does the -/+2 chart even mean fucking lol oh and a fucking density block?

          • 4 months ago
            Anonymous

            It's not that complicated
            >accessories
            already in the program
            >@
            Those are optional on the main lifts. On the accessories it just means to take it close to failure.
            >-/+2
            That means you can change the intensities if you feel necessary, but you don't need to do anything
            >density block
            Basically a myo-rep but with more rest and reps
            If you don't care about overhead press then just do more sets of push up amraps

            • 4 months ago
              Anonymous

              thank you good sir. Is the squat really 30 reps for 3-6 sets howthe fuck is that possible though

              • 4 months ago
                Anonymous

                There's a few ways you can do it, but they way I've always done it is like this
                Say you have 32-45 reps in sets of 3-6
                Start with 6 reps, then keep doing 6 reps until it starts feeling like you're close to failure, then drop down to 5, then 4 then 3

              • 4 months ago
                Anonymous

                so your doing the 32-45 reps in those 3-6 sets and not 32-45 reps per set?

              • 4 months ago
                Anonymous

                >so your doing the 32-45 reps in those 3-6 sets
                Yes

              • 4 months ago
                Anonymous

                It’s all making sense now thank you anon

          • 4 months ago
            Anonymous

            Here's an even more retard proof one
            https://docs.google.com/spreadsheets/d/1fkNkDyiEqo2hOGMtqTYXD9u7AMjAU6on/edit?rtpof=true

  5. 4 months ago
    Anonymous

    idk i do the same routine i have always done that i have stalled on for years but i am stubborn and dont wanna learn a new routine

  6. 4 months ago
    Anonymous

    Practical programming and Andy Baker's website
    Everything else is a meme

  7. 4 months ago
    Anonymous

    >get a few compaound lifts
    >lets say bench, OHP, incline bench for chest, shoulder, triceps...
    >rest one day weekly atleast

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