ITT we create a lifting routine one word at a time

ITT we create a lifting routine one word at a time

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    • 1 month ago
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  18. 1 month ago
    Anonymous

    I was a PPL fag for my first few years of lifting, but in the past couple of year I began doing a full body routine on Mon, Wed, and Friday. It is undoubtedly the best routine for natural lifters imo

    • 1 month ago
      Anonymous

      More convenient too since you get more out of it each time.

    • 1 month ago
      Anonymous

      Less really is more then? And are you doing a strength routine like Texas or something else?

      • 1 month ago
        Anonymous

        >are you doing a strength routine like Texas
        I don't even know what that means, I have never adhered to any defined training protocols. I have a fairly simple routine which I repeat each week, with slight tweaks every couple of months to freshen things up. At this point I am pretty satisfied with my physique, so avoiding atrophy and making incremental gains is more than enough for me.
        >Monday
        DB bench 3x10
        DB curl 3x8 + Tricep pushdown 3x12 (*Superset)
        Walking BB lunges 3x?
        Single arm t-bar row 3x10
        Farmer's carry
        Face pulls 3x10
        Pull-ups to failure x 2

        >Wednesday
        BB OHP 3x10
        DB curl 3x8 + Tricep pushdown 3x12 (*Superset)
        Incline leg press 3x10 (Narrow+low foot placement), Incline leg press 3x10 (Wide+high foot placement) (*Superset)
        Lat pulldown 3x10
        Farmer's carry to near failure x 2
        Pull-ups to failure x 2

        >Friday
        BB incline bench 3x10
        DB curl 3x8 + Tricep pushdown 3x12 (*Superset)
        Walking BB lunges 3x?
        Single arm t-bar row 3x10
        Farmer's carry to near failure x 2
        Pull-ups to failure x 2
        Standing high-to-low cable press 3x10

        • 1 month ago
          Anonymous

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        • 1 month ago
          Anonymous

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          Anonymous

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    • 1 month ago
      Anonymous

      Why not upper-lower splits? I would rather focus one day for squat, another for DL, another for bench press so I can go heavy on those

      • 1 month ago
        Anonymous

        If your objective is to become maximally strong on the compound lifts, your routine will likely be return better results than full body training. That is not my objective. I value being able to train each body part 3x per week and still get plenty of recovery.

        • 1 month ago
          Anonymous

          What if I only care about hypertrophy?

      • 1 month ago
        Anonymous

        Here's why

        Upper:
        >chest
        >front delt
        >side delt
        >rear delt
        >lats
        >upper traps
        >rest of the traps
        >biceps
        >triceps
        >forearms
        Lower
        >quads
        >hammies
        >calves

        And if you say "just do this for all of that" congrats you're a powershitter.

        • 1 month ago
          Anonymous

          >superset presses with pulls
          >giant set isolation work
          >move a portion of the back/delt/forearm work to lower day
          >add an arm day, can also put more back and delt work here
          Wow so complicated

        • 1 month ago
          Anonymous

          sure, but aside from bench you can do like 1-2 min rest periods between the other lifts, or superset them. your lower day is going to be long even if you just do squat+dl then leave.

        • 1 month ago
          Anonymous

          In fairness, forearms will come with time, and pressing movements will grow your front debts.

        • 1 month ago
          Anonymous

          >Upper:

          delt
          >>side delt
          >>rear delt
          >>lats
          traps
          >>rest of the traps

          You ever heard of compounds, retard?
          Bench/OHP, Row/Pulldown. Pick 1 to make your primary, alternate.
          Add lat delts, shrugs, and a couple sets of arms. If you want, do another upper back pull at a different angle.
          >Lower

          Missing glutes, hip adductors, abductors, hip flexors, etc.
          Squat/Dead, RDL/Front squat, calf press, leg curls, hip iso, etc.

    • 1 month ago
      Anonymous

      Post your routine please. I do full body workouts at home 3x per week.

    • 1 month ago
      Anonymous

      sure, but can you make up an explaination to why it worked??
      maybe you just got better in other areas, ex. diet

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    • 1 month ago
      Anonymous

      Now THAT'S a real program.

    • 1 month ago
      Anonymous

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