how terrible is this routine for a beginner? a personal trainer at my gym saw me doing squats, where my form was clearly bad enough to let him know im a complete newb, and when i told him i was doing ss he told me to add shit to it and gave me this. is there a chance hes just trying to send me to snap city so that ill hire him for rehab training, or was it a kind gesture?
It’s decent. I do a lot of these. Really just google and do compounds and you’ll be fine. Increase weight by 5lbs when you can max out 3x5 easily
You could also add rows and an ab exercise
theres rows on workout b, and because its only a 3 day routine ill be keeping up with my 5k runs on rest days, so i figured id do
>3xf lying leg raises
>3xf planks
>3xf sit ups
as well
That’s a 2h workout right there. Have fun
what should i cut out? the extra leg exercises?
Typically people focus on Push or Pull or one of these 3 groups:
>Legs
>Back and shoulders
>Chest and Arms
I personally don’t. I don’t get sore too much anymore because I’m just used to being sore and brainwashed myself to love the pain. People who don’t do full body workouts are pussys imho. If I’m feeling motivated and have Viking Mix going and I’m feeling it I’ll just keep going until I collapse. If you have the discipline and motivation and intensity to push yourself and go beast mode do it. If you wanna be a pussy DYEL and pretend to know what you’re talking about listen to people like this
I feel like my results speak for themselves.
Bro you're gonna hate gym if you do it like this, you have too many various exercises for different muscle groups. I'd recommend you only do pull ups for training A, only do push ups and lateral raises for training B, and then squat and extensions for training C. Rotate those 3 workouts through the weeks and you'll see progress sooner. And if you chose only A type workout, you will see results in strength and size much sooner. I'd recommend you work out every day for 1 hour. Using preworkout is a must. The only reason I love working out is cause of prew. 20yo 100kg 6'2
That’s to many workouts for a day, typically I try to shoot for 12-16 sets max so 3 or 4 workouts a day. Cuz more than that your body is gonna be tired and your form is gonna be shitty. Shitty-Form=Injury. Also try to do paring
Legs/Core
Back/Bicep
Chest/Tricep
These are some decent parings to do
isnt hitting each muscle group once a week kind of counterproductive when theres beginner gains to be had? i thought 3 day full body splits were the go to for new lifters
doing something like a pplul or pplppl seems appealing, but starting with anymore than 3 days is probably gonna lead to burnout etc etc, and if im only in thrice a week id rather do full bodys until i can work up to being in nearly every day
dips and chinups on one day, bicep curls and pullups on the other. sound good, or should i keep a leg exercise to help squat progress?
I have lost 70lbs this year and gained muscle and lift for 1 hR and run for 1hr everyday. Are there some days I don’t want to and feel “burnt out”? Sure, but you just push through it. Show up to the gym and lift 1 set and see where it goes. Stop making excuses and seeking advice and DO THE WORK
ok, give me a PPLUL or PPLPPL split and ill do it, plus a 5k after every workout, because i dont want my cardio to get shit
Day 1:
Squat 3x10
Deadlift 3x6
3x10 Bicep curls
3x10 skull crushers
3x10 lat raises
3x10 Cable flys
3x10 lat pull-downs
3x10 dips
3x10 rows
20 pull ups
Day 2:
3x10 hack squat
3x10 Leg extensions
3x15 45lbs kettlebell swings
3x10 bicep curls and lat raises
3x10 back extensions
100 incline crunches
3x10 bench
3x10 OHP
3.5 miles is a 5K. Should take you about 30-35 mins. I often run with a weighted vest
sounds good, what kind of physique can i expect with this?
Better than you have now. Adam Devine ish
Cap the number of exercises you do per session to five so you dont burn yourself out too quick. Adding one or two exercises per session to SS is a good plan for starting out.
Holy frick the amount of morons ITT doing 6x PPL and then saying OP is doing too much. OP is doing 16 exercises per week while you are doing probably 24-36 exercises on a 6 day PPL split aka 4-6 exercises per workout.
That looks like a super solid program. People love to larp and act like micromanaging your routine makes any difference. Pro-tip it doesnt. Exercises seem fine, rep ranges seem fine, everything seems fine. That's pretty much perfect introduction to lifting twice a week, Monday and Thursday for example.
would it be too much to do it 3 days a week? im 21 so my hormones and whatnot should be strong enough to tough it out right?
If you're gonna do SS just do SS as the book describes until you outgrow it
ll
>doing dips curls chin ups and leg accessories 3x per week.
yes ok.
You really think you’re going to get any gains from workouts named “Workout A” and “Workout B”?