Opinion on my routine

So I've started gym a couple months ago, and now settled on splitting my program into two: targetting arms&chest on one day, targetting core&legs&back the other day, and just going back and forth between both. I currently go 4x/week to the gym.

I like it, but what is IST's opinion on this?

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  1. 11 months ago
    Anonymous

    Why such low weights?

    • 11 months ago
      Anonymous

      moron he could be skinny, think

      • 11 months ago
        Anonymous

        After two month? Is he trying to skelly mode? Why? Is he obese and trying to lose weight?

        Anyway in general this is a pretty poor programme. Far too light. Add weight to the bar, cut some reps and gain some strength mah boy

  2. 11 months ago
    Anonymous

    Unless you're a little girl, I'd say you're a weak pussy.

    • 11 months ago
      Anonymous

      t. powershitter gay

  3. 11 months ago
    Anonymous

    This looks like a nightmare. If you're gonna use such light just do a simplified circuit, i.e no rest between sets and do like 5 rounds of that. But cut like half that shit out.

    Im confused however what your goals are? if it's to build muscle you're way off.

  4. 11 months ago
    Anonymous

    Listen, I'm gonna help you out. You're like the third newbie I've seen this week making the exact same mistake. You looked at the hypertrophy rep range, thought, "ooh, hypertrophy, I want that" and just went ahead and did it with baby weights. Then in another couple of months you'll wonder why you've stalled at 40KG.

    Real, jacked muscle comes from 1/2/3/4 for reps.
    That's 135lbs OHP, 225 bench, 300 squat, 400 dead. To accomplish this you must train for strength. You must consume surplus calories. You will gain some fat. You will gain muscle.

    The best your current programme will accomplish is skinny twink mode, which if that's what you want fine but otherwise, just get on Stronglifts 5x5.

    • 11 months ago
      Anonymous

      Way too fricking much dude. A 4 day split is good but you need to choose a few heavy movements to do and then isolations for whatever didn't get finished with those.
      I'd split legs between the two days, do quads (squats/leg press and extensions) on arms&chest day and hamstrings/glutes on the other day (leg curls, romanian deadlifts). Go heavy on these.
      Choose an upper body compound for each day. For chest day I'd wager you do bench press. Chase that with overhead presses (whichever kind you like). For the other day, do chin-ups/pull-ups and chase them with rows. Again, heavy.
      For abs you don't need fourteen quadrillion exercises, you need one exercises where you go to failure in every set.
      For isolations, do them in supersets, giantsets or even circuits to save time.

      This is moronic. Obviously you need to achieve progressive overload in any movement to achieve size but that doesn't mean just becoming a fatass who takes 1 hour to do three sets of squats and has the world's wimpiest back.
      Keep doing cardio, do your isolations (NECESSARY), up the weight and go to failure. And eat, but not too much. This is how you grow.

      • 11 months ago
        Anonymous

        Thanks anon. Nice to read some good, reasonable feedback after plenty of powerlifting autismo posts. Will definitely switch things in my program for these tips.

        • 11 months ago
          Anonymous

          If you're just looking for the advice you want to hear you will fail at bodybuilding. Lots of good advice was posted above and you're disregarding it. You won't get big muscles without getting strong first.

          • 11 months ago
            Anonymous

            Bodybuilding isn't SBD and conflating the two is a moronic Ripplebreasts' myth from back in the day.
            >inb4 who has the biggest pecs meme example
            Who has the biggest medial delts: the one who does lateral raises or the one who doesn't?
            Who has the widest back: the one who does pull-ups or the one who does one set of deadlifts a day?
            Who has the largest arms: the one who curls or the one who thinks mixed grip deadlifts works biceps well enough?

            • 11 months ago
              Anonymous

              You need strength before those exercises will do anything.

              • 11 months ago
                Anonymous

                Please explain how benching, squatting or deadlifting will get you to do a pull-up. I'm waiting.

              • 11 months ago
                Anonymous

                Name a strength program that only has these three exercises.

              • 11 months ago
                Anonymous

                Oh wait, I forgot the OHP. My bad.
                Please explain how benching, squatting, overhead pressing or deadlifting will get you to do a pull-up.

              • 11 months ago
                Anonymous

                you haven't read the program you are clearly eluding to.

              • 11 months ago
                Anonymous

                Ah yes, how could I forget? Power cleans. That staple of muscle building.

              • 11 months ago
                Anonymous

                You forgot another.

              • 11 months ago
                Anonymous

                Oh yes, the chin-up. Too bad that by phase 3 not only will you have become a total piece of lard and have 2x the difficulty to start doing it in the best of cases. In the worst of cases you never reach phase 3 because you didn't/couldn't follow the diet advice (GOMAD/5000 calories a day) and consequently stalled HARD in phase 2 or even phase 1.
                You need to start doing these exercises from day ONE. It makes zero sense to wait an arbitrary amount of time getting stronger on other lifts before you actually start hitting what you have to hit. Same for curls: I didn't hit them for months and months and I stayed at 11 inch arms flexed while my torso grew.

              • 11 months ago
                Anonymous

                Worked for me. You didn't follow the program.

              • 11 months ago
                Anonymous

                Curls are useless. Look at the arms of a male gymnast. They don't do curls.

              • 11 months ago
                Anonymous

                Yes, but good fricking luck doing what a gymnast does. Iron crosses are insanely hard and out-of-reach for most of us, but they're a lower tier skill for gymnasts.

                By getting stronger, which OP's routine clearly doesn't do. Holy frick you're defending a 10kg squat fricking how dyel are you? My grandma can squat more than that. Oh my god.

                No shit, progressive overload applies always. But training random shit instead of what you want to achieve makes no sense.

              • 11 months ago
                Anonymous

                By getting stronger, which OP's routine clearly doesn't do. Holy frick you're defending a 10kg squat fricking how dyel are you? My grandma can squat more than that. Oh my god.

              • 11 months ago
                Anonymous

                >Holy frick you're defending a 10kg squat fricking how dyel are you?
                What weight do you recommend then? Just to clarify, when I said 10kg, I meant I used 10kg weights, so technically it's a 40kg squat since 10kg(weight1)+20kg(bar)+10kg(weight2)

              • 11 months ago
                Anonymous

                If that's the weight that brings you to failure on your 5th - 12th rep, then it is the correct weight. Make sure you add weight each week, even if it is only 2.5kg

  5. 11 months ago
    Anonymous

    morons going to moron.
    Other skinny morons will tell you this is good.
    Just focus on bang for buck compound movements and isolations. Follow other anons advice and do stronglifts, or greyskull, or 5/3/1 for beginners..
    You will want to train your squat, bench, deadlift, press, and row, as the main work, but id also encourage you to do pullovers and curls or another accessory like cable crunches.
    You dont need so much volume or exercise variery, just do full body 3x a week focusing on compounds with volume/isolation after.
    Seriously, good lift will always be effective if you keep increasing the resistence (weight)

  6. 11 months ago
    Anonymous

    Love the Strong app. My only question is why OHP on your back/leg/core day instead of chest/arms?

  7. 11 months ago
    Anonymous

    >10kg leg press
    are you in a wheelchair?
    If not, how do you literally walk with legs so weak?

    • 11 months ago
      Anonymous

      My man, the leg press machine is already weighted by default but it says nowhere how much (most machines are 40 to 60 kgs). I just add 10 kg weights on top which is what I wrote in the app to keep track of my progress. Most people struggle with the machine alone. Stop being such a moronic little b***h, will you.

      • 11 months ago
        Anonymous

        homie any untrained man should be doing at least a couple hundred pounds the first time he sits in a leg press machine

  8. 11 months ago
    Anonymous

    Goddam, I just know your guzzle cum somewhere in there

  9. 11 months ago
    Anonymous

    Seems extremely moronic and a lot of junk volume, and redundant exercises

    >currently go 4x/week to the gym.

    Just do PHUL and add some abs and cardio at the end of each day, Jesus Christ

  10. 11 months ago
    Anonymous

    >2+ hours routine
    >10kg squat
    Rippetoe is right. The more shit you add the more dyel you become HE'S RIGHT I'LL SAY IT RIGHT NOW.

  11. 11 months ago
    Anonymous

    Too many exercises. Here's my suggested split:

    Legs/Chest/Triceps
    - Leg Press
    - Back Extension
    - Incline Press
    - Dips
    - Ab Crunch Machine

    Back/Shoulders/Biceps
    - Straight Arm Pulldown
    - Neutral Grip Chin-Ups
    - OHP
    - Curls
    - Ab Crunch Machine

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