how do you actually program? currently following the same 3x10-12 programs for years because im too moronic for RPE and shit like that how the frick do i program or find good ones?
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)
>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 moronic 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.
>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)
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.
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 moronic for RPE and shit like that how the frick 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.
thanks, do I need to add any accessories? also sadly not moronic proof enough for me what do the @'s signify and what does the -/+2 chart even mean fricking lol oh and a fricking density block?
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
thank you good sir. Is the squat really 30 reps for 3-6 sets howthe frick is that possible though
2 years 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
2 years ago
Anonymous
so your doing the 32-45 reps in those 3-6 sets and not 32-45 reps per set?
2 years ago
Anonymous
>so your doing the 32-45 reps in those 3-6 sets
Yes
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)
>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 moronic 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.
Crazy how you got that picture of me licking all of their feet under the table
You'd much rather be licking white or latina feet. They tend to sweat more and have more of a natural odor and taste.
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.
is PPL good for natties?
Are you unemployed
What are your goals?
gain weight and hypertrophy i guess
Here's a good moron-proof routine
4 days a week
https://docs.google.com/spreadsheets/d/1P25SR5gYzhEUQW_95_JBCfWmL5SDPPNL1oc8bXffJK8/edit
thanks, do I need to add any accessories? also sadly not moronic proof enough for me what do the @'s signify and what does the -/+2 chart even mean fricking lol oh and a fricking density block?
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
thank you good sir. Is the squat really 30 reps for 3-6 sets howthe frick is that possible though
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
so your doing the 32-45 reps in those 3-6 sets and not 32-45 reps per set?
>so your doing the 32-45 reps in those 3-6 sets
Yes
It’s all making sense now thank you anon
Here's an even more moron proof one
https://docs.google.com/spreadsheets/d/1fkNkDyiEqo2hOGMtqTYXD9u7AMjAU6on/edit?rtpof=true
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
Practical programming and Andy Baker's website
Everything else is a meme
>get a few compaound lifts
>lets say bench, OHP, incline bench for chest, shoulder, triceps...
>rest one day weekly atleast