It's an isolation lift that's randomly thrown into a full body compound lift workout. Curls aren't really necessary because you have chinups on the same day. Most importantly, completely immobilizing your elbows by doing preachers increases the risk of a bicep tear. If you insist on curling then do standard curls with a bar or dumbbells.
>It's an isolation lift that's randomly thrown into a full body compound lift workout. >Most importantly, completely immobilizing your elbows by doing preachers increases the risk of a bicep tear.
Don't be a gay, it's an isolation exercise for the short head. As long as you control the eccentric and dont hyperextend your elbow like a dumb butthole, it's a fine movement.
OP is a beginner. He'll get less benefit from isolation and he's more likely to frick up the form like those people on Youtube who ripped up their biceps.
this, that rower warmup should be moved to the top
this would help you save time by skipping on warming up the lifts themselves
rowing is full body after all
You are pretty much doing 6 sets of 5 for each body part per week. That is not enough. Just do 3x8 and it's looking better already. Fullbody is an ok split for the first like month but you don't have enough exercises to work all of your muscles well
Looks ok but you’re probably doing too much some days if you want to get the fastest progression from strength.
I did GSLP style but altered it a little, it’s good that it is designed for that. But if you are new then start more basic, don’t get so autistic so fast. And a training partner can help as well to keep you enjoying the experience.
I basically did the tracking and LP for bench/OHP and the squat/DL. So the base programming plus almost always rows/chins in a 2x6-8 reps scheme. And then whatever accessories I felt like, out of a regular rotation, usually 2x6-10. So each was done usually every week but if not that’s ok. Dips/lateral raise/hammer curls/preacher curls/hanging leg raises/calf raises/leg extensions/Nordic curls/face pulls. Having the flexibility to choose accessories helps a lot with consistency - if short on time just do the press/squats and if you are close to stalling just to a few lighter reps of the main lifts to practice instead of accessories.
Didn’t really do the frequency push-ups/pull-ups. Cardio, I just did morning walks most days. And one day after lifting do fewer accessories and 10 mins of maximum effort HIIT. You don’t need a lot to start getting the benefits. And you need to remember you actually improve when recovering between sessions, not during the session. So take rest days seriously.
Got to 1.5pl8 OHP and 2.5pl8 bench for 5, 3pl8 squat and 4pl8 DL for 3, in about 8 months bulking bars while still skipping some sessions (played sports prior). So a bit imbalanced to upper body but I think that’s a good thing usually.
not for beginners
you want to get the most out of the noob gains phase, full body compounds are vital for that
when your gains starts stalling then you go ppl
You're doing too much and will either burn out or tire yourself out before getting to half. You will not do this for more than a few months and will bounce to something you should have done from the start, probably injured due to lack of form from fatigue. Just do something like SS, Stronglifts or Greyskull, if they're too simple for your tastes do something like GZCLP
You are pretty much doing 6 sets of 5 for each body part per week. That is not enough. Just do 3x8 and it's looking better already. Fullbody is an ok split for the first like month but you don't have enough exercises to work all of your muscles well
None of those workouts take anywhere close to 3 hours. Are you some powershitter who rests 5 mins between every set.
15 sets + 30 min cardio
15 sets + 30 min cardio + 3 min farmers walk
If a set takes 1 min (that’s EXTREMELY generous) that 15 mins + 30 mins cardio = 45 min total. To get to three hours you need an additional 2 hours 15 mins, so an average of a 9 min rest per set.
Why the frick do you rest for 9 mins between sets?
Not him but rest times does take an awfully lot of time when built up, even if you go the bare minimum of 3min
There are also warm up reps where you'd be resting like 1min at least, unless OP's skipping warm up
Like 1/2 of your lifting session goes to resting (And I personally fricking hate it)
Resting for 3 mins between sets is literally a strategy for powerlifters and isn’t needed for bodybuilding. Spending 3 hours to do 15 sets is a literal joke. Most people will be doing 20 sets in an hour.
It is a beginner routine and Week 2. You are meant to learn to lift with proper technique at this point. Also going above RPE 8 isn’t all that necessary for lifts like bench press and squats for newbies.
I mean what you posted isn't really a program more like a list of exercises in the first place
2 years ago
Anonymous
Post a proper program then. Let’s see what your idea of a program is.
2 years ago
Anonymous
For a beginner?
SS is fine, greyskull works, everything basically works, for an intermidiate i'm quite fond of texas myself.
2 years ago
Anonymous
Disagree, SS has no arm, abs and calves isolation work and not enough work for hypertrophy. You will end up with big imbalances by SS. Jeff nippard’s program is league’s ahead of SS.
2 years ago
Anonymous
nobody is telling not to add accessories to your liking
2 years ago
Anonymous
also pretty sure that's bait you don't need fricking abs isolation most bodybuilders dont even isolate abs lol
2 years ago
Anonymous
Yes you do, most bodybuilders with good abs regularly train abs. Every guy in mens physique is training abs directly, because abs are so important in it. It's also common in Classic Physique, Chris Bumstead, Terrance Ruffin, and Breon Ansley all do direct ab training. Many Open bodybuilders also direct train abs, normally the ones who don't are the ones who have washed out abs with no deep cuts.
It's a bad habit to assume because some top IFBB open pros don't train abs directly, that it means it is enough to not train your abs, as for most of those guys their abs are a weakpoint.
what the frick is that lmao where did you find that shit
Fixed, I fricked up that pic and can't delete it anymore
What's so bad about it
Help a moron out
It's an isolation lift that's randomly thrown into a full body compound lift workout. Curls aren't really necessary because you have chinups on the same day. Most importantly, completely immobilizing your elbows by doing preachers increases the risk of a bicep tear. If you insist on curling then do standard curls with a bar or dumbbells.
>It's an isolation lift that's randomly thrown into a full body compound lift workout.
>Most importantly, completely immobilizing your elbows by doing preachers increases the risk of a bicep tear.
Don't be a gay, it's an isolation exercise for the short head. As long as you control the eccentric and dont hyperextend your elbow like a dumb butthole, it's a fine movement.
OP is a beginner. He'll get less benefit from isolation and he's more likely to frick up the form like those people on Youtube who ripped up their biceps.
Why would you do warm ups after workout?
this, that rower warmup should be moved to the top
this would help you save time by skipping on warming up the lifts themselves
rowing is full body after all
You are pretty much doing 6 sets of 5 for each body part per week. That is not enough. Just do 3x8 and it's looking better already. Fullbody is an ok split for the first like month but you don't have enough exercises to work all of your muscles well
Looks ok but you’re probably doing too much some days if you want to get the fastest progression from strength.
I did GSLP style but altered it a little, it’s good that it is designed for that. But if you are new then start more basic, don’t get so autistic so fast. And a training partner can help as well to keep you enjoying the experience.
I basically did the tracking and LP for bench/OHP and the squat/DL. So the base programming plus almost always rows/chins in a 2x6-8 reps scheme. And then whatever accessories I felt like, out of a regular rotation, usually 2x6-10. So each was done usually every week but if not that’s ok. Dips/lateral raise/hammer curls/preacher curls/hanging leg raises/calf raises/leg extensions/Nordic curls/face pulls. Having the flexibility to choose accessories helps a lot with consistency - if short on time just do the press/squats and if you are close to stalling just to a few lighter reps of the main lifts to practice instead of accessories.
Didn’t really do the frequency push-ups/pull-ups. Cardio, I just did morning walks most days. And one day after lifting do fewer accessories and 10 mins of maximum effort HIIT. You don’t need a lot to start getting the benefits. And you need to remember you actually improve when recovering between sessions, not during the session. So take rest days seriously.
Got to 1.5pl8 OHP and 2.5pl8 bench for 5, 3pl8 squat and 4pl8 DL for 3, in about 8 months bulking bars while still skipping some sessions (played sports prior). So a bit imbalanced to upper body but I think that’s a good thing usually.
>Preacher Curl
Isn't focusing on one/two muscle groups much better than doing full body workouts?
not for beginners
you want to get the most out of the noob gains phase, full body compounds are vital for that
when your gains starts stalling then you go ppl
You're doing too much and will either burn out or tire yourself out before getting to half. You will not do this for more than a few months and will bounce to something you should have done from the start, probably injured due to lack of form from fatigue. Just do something like SS, Stronglifts or Greyskull, if they're too simple for your tastes do something like GZCLP
>You're doing too much
>That is not enough.
i hate this board
Too much for a session, too little for each body part
>3 hour workouts with cardio and heavy compounds together
>beginner
None of those workouts take anywhere close to 3 hours. Are you some powershitter who rests 5 mins between every set.
15 sets + 30 min cardio
15 sets + 30 min cardio + 3 min farmers walk
If a set takes 1 min (that’s EXTREMELY generous) that 15 mins + 30 mins cardio = 45 min total. To get to three hours you need an additional 2 hours 15 mins, so an average of a 9 min rest per set.
Why the frick do you rest for 9 mins between sets?
Not him but rest times does take an awfully lot of time when built up, even if you go the bare minimum of 3min
There are also warm up reps where you'd be resting like 1min at least, unless OP's skipping warm up
Like 1/2 of your lifting session goes to resting (And I personally fricking hate it)
Resting for 3 mins between sets is literally a strategy for powerlifters and isn’t needed for bodybuilding. Spending 3 hours to do 15 sets is a literal joke. Most people will be doing 20 sets in an hour.
Try jeff nippard’s fundamental hypertrophy program. I am doing the upper lower split and seeing good results.
Jeff nippard aka the manlet that advocates half assing your sets on rpe 5 LOL !
For a beginner going to failure on every set on that much volume isn’t necessary.
Then cut volume for intensity. Rpe 7 is literally warmup
It is a beginner routine and Week 2. You are meant to learn to lift with proper technique at this point. Also going above RPE 8 isn’t all that necessary for lifts like bench press and squats for newbies.
I mean what you posted isn't really a program more like a list of exercises in the first place
Post a proper program then. Let’s see what your idea of a program is.
For a beginner?
SS is fine, greyskull works, everything basically works, for an intermidiate i'm quite fond of texas myself.
Disagree, SS has no arm, abs and calves isolation work and not enough work for hypertrophy. You will end up with big imbalances by SS. Jeff nippard’s program is league’s ahead of SS.
nobody is telling not to add accessories to your liking
also pretty sure that's bait you don't need fricking abs isolation most bodybuilders dont even isolate abs lol
Yes you do, most bodybuilders with good abs regularly train abs. Every guy in mens physique is training abs directly, because abs are so important in it. It's also common in Classic Physique, Chris Bumstead, Terrance Ruffin, and Breon Ansley all do direct ab training. Many Open bodybuilders also direct train abs, normally the ones who don't are the ones who have washed out abs with no deep cuts.
It's a bad habit to assume because some top IFBB open pros don't train abs directly, that it means it is enough to not train your abs, as for most of those guys their abs are a weakpoint.
Can you post body ? I always wanted to see someone following this rope 7 compound routine
lmao this is bait right?
lol
About 3 months of that. "Rower warmup" twice in a workout and not actually as a warmup? The frick?