It doesn't sound that stupid if you tweak it....
Use PPL with high volume (and low weights) for hypertrophy.
Use UpLow for strength (like 5x5). Of course, get rid of lat raises, hack-squats and dragon flags.
id like some extra shoulder definition which i dont think i could get purely from ohp, hack squat removal is valid, but why would i not do ab exercises?
>gains i think? not too sure anymore though
If you want more muscle don't do a powerlifting or powerbuilding routine, do a bodybuilding routine. Get clear on exactly what you out of this and plan your routine around that.
>would i not do ab exercises?
Because I only train them close to summer when cutting. Of course be free to add them if you like. I suggested UpLow only for strength.
It doesn't sound that stupid if you tweak it....
Use PPL with high volume (and low weights) for hypertrophy.
Use UpLow for strength (like 5x5). Of course, get rid of lat raises, hack-squats and dragon flags.
It doesn't sound that stupid if you tweak it....
Use PPL with high volume (and low weights) for hypertrophy.
Use UpLow for strength (like 5x5). Of course, get rid of lat raises, hack-squats and dragon flags.
said, i might just scrap the flags from work days and just do abs on rest days. dragon flags, planks and crunches for 3 sets each seems good
Squats and hack squats in the same session. Very moronic.
pointed out that me doing squats and hack squats in the same session is moronic, so why pick a routine that does the same thing rather than just dropping it from mine
https://i.imgur.com/EQAz2Tl.png
Push >BP
good start >OHP
that is moronic, your front delts are already trashed after BP >lateral raises
that's good if you throw OHP away >Incline dumbell press
if you do that after BP and OHP then you're basically entering junk volume zone now >tricep pushdowns
good >dips
why the frick would you do dips after trashing your triceps? extremly moronic
i'm not even reading further, it's probably as bad as your Push day, my advice is to switch up into FBW 3-4x a week
give me a 3 day full body split that isnt just 2 compounds + an accessory and ill do it
i've been fat ass for 90% of my childhood so they grew big and strong, calves especially, i am basically on T-Rex mode and want other parts of my body to catch up
Push >BP
good start >OHP
that is moronic, your front delts are already trashed after BP >lateral raises
that's good if you throw OHP away >Incline dumbell press
if you do that after BP and OHP then you're basically entering junk volume zone now >tricep pushdowns
good >dips
why the frick would you do dips after trashing your triceps? extremly moronic
i'm not even reading further, it's probably as bad as your Push day, my advice is to switch up into FBW 3-4x a week
The trick is to do partial ohps because unlike the bench press with the chest, the lockout doesn't do anything for your delts. They just disengage after your upper arms breach parallel.
Everything else you said is moronic except for that he's moronic. Full body 4x per week? Are you just stopping as soon as the set gets hard so you'll be able to do it again in 24-48 hours? That's twice as stupid as him thinking he should hit his lifts twice a week.
>Full body 4x per week?
3 is perfect, 4 is optional if you regenerate good enough > Are you just stopping as soon as the set gets hard so you'll be able to do it again in 24-48 hours?
it seems like you're implying i would do THE EXACT same workout as 2 days before
no, i always go all out on 1st exercise, for example on day #1 i start with BP where i literally fight for my life to not get crushed on every single last rep of the series, then i follow up with pull ups that i do near muscle failure on first 3 sets and then do the last one untill i can't do it anymore, after that it's i would do some light chest accesory like chest flies on machine (cables are always taken) after that i would do some accesory for back, then hit rear delts and finish off with triceps
well, from that description it's rather just upper instead of full body, but if i'd replace pull ups with deadlift then it basically is full body
then after 48h pass i hit gym again and go all out on different exercises while keeping others light and moderate
TDLR; my gains scyrocketed after i stopped doing moronic PPL 6x a week for roiders
>that is moronic, your front delts are already trashed after BP
my solution is to do one day with bench press+lateral raises and one day with ohp+pec flys
>my solution is to do one day with bench press+lateral raises and one day with ohp+pec flys
yes, that would work and not be moronic
So you are doing everything light enough to do it again in 48 hours but you're hitting every muscle heavy once a week too. What's the point? It's when you hit it heavy that you induce hypertrophy.
>What's the point?
main point of that approach is to not have weak spots, how are you supposed to get strong Incline BP if you always start your push day with flat bench?
That was a rhetorical question. The main (only) point of full body every time is that you mistakenly believe that a light day does anything all because of studies on muscle protein synthesis, not realizing that you can mps every single day just to repair your muscle but it doesn't mean it ever has to hypertrophy.
As for rotating variants, you can do that without having meaningless light days. Just do flat bench every week until it's up to speed followed by incline flies or something for your upper chest to not lag, then switch to incline bench followed by flat flies for a while.
4 months ago
Anonymous
well, it's not like there is only one correct way to train, i just do what works for me now
4 months ago
Anonymous
I mean, there is. But it doesn't matter all that much. Do it like that if you like it and if it's working for you. Extra excercise that isn't hypertrophic might just help you in some other way.
>that is moronic, your front delts are already trashed after BP
my solution is to do one day with bench press+lateral raises and one day with ohp+pec flys
That's the main problem here. If you expect to get any meaningful overload on either of them and properly recover, cut that shit out. In face, since odds are you don't plan on competitively deadlifting, just stop doing deadlifts entirely. Your squat variations an leg isolations will take care of your erectors and posterior chain. Pick up your calf raises from the floor and you'll never totally be lacking the motor pattern of lifting from the floor, and you'll have it without all the unnecessary fatigue and recovery demands of trying to overload a deadlift and a squat multiple times in the same week.
Just deadlift like Dorian Yates did. Hold the tension the whole time. Never let it touch the floor. Then you don't have to load it near as heavy and you'll get the back gains without frying your system.
What're you even trying to accomplish with this?
gains i think? not too sure anymore though
id like some extra shoulder definition which i dont think i could get purely from ohp, hack squat removal is valid, but why would i not do ab exercises?
>gains i think? not too sure anymore though
If you want more muscle don't do a powerlifting or powerbuilding routine, do a bodybuilding routine. Get clear on exactly what you out of this and plan your routine around that.
>would i not do ab exercises?
Because I only train them close to summer when cutting. Of course be free to add them if you like. I suggested UpLow only for strength.
It doesn't sound that stupid if you tweak it....
Use PPL with high volume (and low weights) for hypertrophy.
Use UpLow for strength (like 5x5). Of course, get rid of lat raises, hack-squats and dragon flags.
Seems pretty solid, would integrate some core-focused exercises. Planks, crunches, something like that.
now that im thinking about what
said, i might just scrap the flags from work days and just do abs on rest days. dragon flags, planks and crunches for 3 sets each seems good
>bench press
>3 sets
>5 reps
it doesn't do anything with that kind of volume
so why has anyone bothered doing starting strength before lol
If I were you I'd lowered the weight and up the volume, then progressively adding the weight but maintain 5 sets x 10 reps
>5 sets x 10 reps
I thought 4x12 was optimal
If you need a program just do Layne Norton’s PHAT program.
/thread/
5-day program**
>days with 8 and 9 exercises each
seriously? also
pointed out that me doing squats and hack squats in the same session is moronic, so why pick a routine that does the same thing rather than just dropping it from mine
give me a 3 day full body split that isnt just 2 compounds + an accessory and ill do it
>give me a 3 day full body split that isnt just 2 compounds + an accessory and ill do it
day #1
>BP 4x8
>Pull Ups 4x5
>Chest fly 3x10
>Lat Pullovers 3x10
>Cable rear delt 4x10
>Cable Tricep 4x10
day #2
>Squat 4x5
>Incline BP 4x8
>Barbell rows 4x10
>rear delts 4x10
>calf raise 4x10
>hammer curls 4x10
day #3
>OHP 3x5
>hamstring curl 4x10
>machine chest press 3x10
>back extension 3x10
>skullcrushers 3x8
>ez bar curls 3x8 (superset them with sc)
>plank 4x
>side plank 4x
got it bernkastelfren, back in the gym tomorrow so ill do it
that day 2 is a fricking joke
>only three (3) leg exercises
post legs
i've been fat ass for 90% of my childhood so they grew big and strong, calves especially, i am basically on T-Rex mode and want other parts of my body to catch up
Push
>BP
good start
>OHP
that is moronic, your front delts are already trashed after BP
>lateral raises
that's good if you throw OHP away
>Incline dumbell press
if you do that after BP and OHP then you're basically entering junk volume zone now
>tricep pushdowns
good
>dips
why the frick would you do dips after trashing your triceps? extremly moronic
i'm not even reading further, it's probably as bad as your Push day, my advice is to switch up into FBW 3-4x a week
The trick is to do partial ohps because unlike the bench press with the chest, the lockout doesn't do anything for your delts. They just disengage after your upper arms breach parallel.
Everything else you said is moronic except for that he's moronic. Full body 4x per week? Are you just stopping as soon as the set gets hard so you'll be able to do it again in 24-48 hours? That's twice as stupid as him thinking he should hit his lifts twice a week.
>Full body 4x per week?
3 is perfect, 4 is optional if you regenerate good enough
> Are you just stopping as soon as the set gets hard so you'll be able to do it again in 24-48 hours?
it seems like you're implying i would do THE EXACT same workout as 2 days before
no, i always go all out on 1st exercise, for example on day #1 i start with BP where i literally fight for my life to not get crushed on every single last rep of the series, then i follow up with pull ups that i do near muscle failure on first 3 sets and then do the last one untill i can't do it anymore, after that it's i would do some light chest accesory like chest flies on machine (cables are always taken) after that i would do some accesory for back, then hit rear delts and finish off with triceps
well, from that description it's rather just upper instead of full body, but if i'd replace pull ups with deadlift then it basically is full body
then after 48h pass i hit gym again and go all out on different exercises while keeping others light and moderate
TDLR; my gains scyrocketed after i stopped doing moronic PPL 6x a week for roiders
>my solution is to do one day with bench press+lateral raises and one day with ohp+pec flys
yes, that would work and not be moronic
So you are doing everything light enough to do it again in 48 hours but you're hitting every muscle heavy once a week too. What's the point? It's when you hit it heavy that you induce hypertrophy.
>What's the point?
main point of that approach is to not have weak spots, how are you supposed to get strong Incline BP if you always start your push day with flat bench?
That was a rhetorical question. The main (only) point of full body every time is that you mistakenly believe that a light day does anything all because of studies on muscle protein synthesis, not realizing that you can mps every single day just to repair your muscle but it doesn't mean it ever has to hypertrophy.
As for rotating variants, you can do that without having meaningless light days. Just do flat bench every week until it's up to speed followed by incline flies or something for your upper chest to not lag, then switch to incline bench followed by flat flies for a while.
well, it's not like there is only one correct way to train, i just do what works for me now
I mean, there is. But it doesn't matter all that much. Do it like that if you like it and if it's working for you. Extra excercise that isn't hypertrophic might just help you in some other way.
>that is moronic, your front delts are already trashed after BP
my solution is to do one day with bench press+lateral raises and one day with ohp+pec flys
Squats and hack squats in the same session. Very moronic.
Your volume is strange you need more reps.
>Deadlift and squat on consecutive days.
That's the main problem here. If you expect to get any meaningful overload on either of them and properly recover, cut that shit out. In face, since odds are you don't plan on competitively deadlifting, just stop doing deadlifts entirely. Your squat variations an leg isolations will take care of your erectors and posterior chain. Pick up your calf raises from the floor and you'll never totally be lacking the motor pattern of lifting from the floor, and you'll have it without all the unnecessary fatigue and recovery demands of trying to overload a deadlift and a squat multiple times in the same week.
Just deadlift like Dorian Yates did. Hold the tension the whole time. Never let it touch the floor. Then you don't have to load it near as heavy and you'll get the back gains without frying your system.
Isn't that just a Romanian Deadlift?
moronic. you are a beginner. start with 3x week with a restday between each session. split doesn't matter.
this is a PHUL with one of the upper body days split into push+pull
should be fine
Torso
Arms
Legs
Repeat
I thought I was the only person who did this, do you count shoulders as arms or torso?