I've been doing this routine, going 4 days a week for about 14 months now. Seen really good improvement but wondering if it could be better?
Is this routine retarded?
I've been doing this routine, going 4 days a week for about 14 months now. Seen really good improvement but wondering if it could be better?
Wtf are tricep pulls?
When do you train your back?
Where is day 4?
You can see in the top left the routine
Triceps pulldowns lmao
It looks alright, but you might need something like pull ups/hyperextensions for good posture
lmfao
Are the numbers you gave current numbers? Because if so then you should have determined a long time ago that it's very bad.
It's got the big 4 so it can't be horrible.
It'll work until it doesn't once you're starting to hit plateaus on the main compounds you're probably going to want to go onto programs (or write your own)with 6 week blocks with varied intensities and volumes or go on one now. It's hard to read up on it without a book or something because you're absolutely drowning in "free advice" that's impenetrable or mostly chaff to keep you away from like being able to do it yourself.
>big 4
>Smith machine squat
He'd be better off doing goblet squats.
he's doing legs multiple times a week if 2 out of 3 of those times is a smith machine I can't say it's bad. If that's what he needs to get his leg volume so be it. It looks like he's still free-baring (?) it on day 3.
You can absolutely say it's bad. A smith machine squat should at best be an accessory to emphasize specific parts of the movement but he's using it as his main squat.
you don't more than one squat day a week as far as I'm concerned it is an accessory or something like it since he's doing it with an extended range of motion and lower weight.
His progress is pretty indicative on how shit it is.
that could be a lot of things if OP was a woman it would be impressive lets just go with that.
You need to go back and ywnbaw
you will never be a man and you're here forever
14 months and ur only benching 70kg and OHP 30? am i getting baited? i only started lifting this year and am past those numbers
>Seen really good improvement
No you haven't. Do SS
Powerful bait
wut
I think your goal should still be to build up strength. At least until you're well within intermediate territory.
I too spent too much time screwing around instead of doing a real program.
Don't make my mistake, do
SS, Stonglifts, Texas Method or Madcow -- whichever sounds more fun.
Stick to it for 3-4 months and then choose a new program based on where you're lagging most
OP here... sorry I didn't respond, I figured thread would die.
This isn't bait, and yes, those are my current numbers, yes I am a dyel skeleton and also I have seen decent improvement. (Started benching on just the bar, started OHP at 15kg, etc).
thanks for actual advice
>you're absolutely drowning in "free advice"
very true...
Should I swap out smith machine for actual squats? I just like doing it as a warmup...
Is there at least one rest day between each session?
yes, I go every second day, so technically I guess it's 3.5 times a week.