PPLcPPx
Progress is taken from gzcl VDIP- I add weight when I hit the minimum total reps. Eventually (every 6-8 weeks) it gets too heavy, so I deload for a week and come back with a new, slightly higher starting weight
Push: way too many chest exercises, take out the dips, do ohp on one day, incline on the other but not both. do only one fly movement.
Pull: Start with deadlifts or RDLs, do either front raise or upright rows. put the pullups after the compounds not the last exercise when you are fatigued already. gorilla row 20? i would take the out completely.
Legs:You could the the RDLs here after squats if you wanted to. Do the leg press after the compounds not last.
Add more direct biceps,triceps work. Don't see any rear delt exercises, do some.
Don't train 6 days a week as a beginner its way too much. I would do 4 days a week with one leg/core day. You can recover better and push harder on training days. Also don't do 4*10 on every exercise it leads to junk volume. Look into progression schemes on your own. I would do 3*8-10 on compounds.
Thank you for the advice. I made some adjustments already for my routine today.
I didn't think it would be a problem to start weightlifting 6 days a week because I've been boxing 6 days a week for a long time, and it's just the habit I have now. If I'm doing both though, then I guess it would be better to scale back a bit and take weekends off. Lift weights weekday mornings and box weekday evenings.
Thank you for the advice. I made some adjustments already for my routine today.
I didn't think it would be a problem to start weightlifting 6 days a week because I've been boxing 6 days a week for a long time, and it's just the habit I have now. If I'm doing both though, then I guess it would be better to scale back a bit and take weekends off. Lift weights weekday mornings and box weekday evenings.
Bybonic training version 1.
Please note that I need critiques, also consider the routine and what it does.
Definitions:
The big 5: deadlift, bench, squat, ohp, row
Note: incline press, seated dumbbell press, seated ohp all count as ohp and variations for this purpose. Chin up, vertical row, pendlay row, and dumbbell row count as row variations or rows themselves.
Note 2: for variations you can double reps and do an isolation instead, depending on mood.
Dumbbell bounding: bounding but with dumbbells extended in front of you
Sandbag walks: heavy weight on one shoulder for some distance, then the other for the same. Rest then start on the other.
RPE = 10 - reps in reserve
Schedule:
1234123412341234....
>day one
Dumbbell bounding
3x5 of the big 5 at RPE 6
Sandbag walks
2x8 of variations of the big five at RPE 6
Flexibility and Mobility work
>Day 2
3x5 big 5 at RPE 8
5x3 big 5 variations RPE 8
Sandbags
Flexibility
I really wanna try a proper brosplit fellas
getting really tired of all the usual PPL and UL shit I did for years
anyone here had good results with them?
What kind of 3 day program I should run for hypertrophy/aesthetics? Every program I find seems to be strength focused. Can I just take some strength program and add more volume to it?
Hey I found 3 people mentioning progression ITT so that's better than the other threads where people just drop a bunch of exercises and sets reps and dont know how to progress
Yeah these threads bother my OCD because most people just list their exercises and/or their weekly schedule. Not a routine or a program.
>dont know how to progress
Add weight and/or reps every 2nd week.
Stall?
Adjust diet, sleep, effort.
Fatigue?
Deload, adjust routine, or see above.
Is there really much more to it than that?
>Is there really much more to it than that?
Yes there is a lot, a good program will do it for you. And good programming is more about getting the right stimulus-fatigue-recovery ratio to give progress without going too slow on one end or stalling and burning out on the other. Often when you’re getting to good strength levels you need periods of over-reaching and then periods to rest a bit extra and allow adaption/compensation.
You can do it in strict ways like linear periodisation or strict/simple like linear progression more like you said. Some programs might say reduce rest periods, or add drop sets, add total sets.
I like to do by adjusting reps to reach a target RPE each session, so like by weeks go RPE 6-7, 8-9, then max 9-failure, then deload/RPE 5-6, then increase weight next block. For strength focus I do a strict %1RM periodised.
Hey I found 3 people mentioning progression ITT so that's better than the other threads where people just drop a bunch of exercises and sets reps and dont know how to progress
In my defense,
https://i.imgur.com/7udq5wP.png
Bybonic training version 1.
Please note that I need critiques, also consider the routine and what it does.
Definitions:
The big 5: deadlift, bench, squat, ohp, row
Note: incline press, seated dumbbell press, seated ohp all count as ohp and variations for this purpose. Chin up, vertical row, pendlay row, and dumbbell row count as row variations or rows themselves.
Note 2: for variations you can double reps and do an isolation instead, depending on mood.
Dumbbell bounding: bounding but with dumbbells extended in front of you
Sandbag walks: heavy weight on one shoulder for some distance, then the other for the same. Rest then start on the other.
RPE = 10 - reps in reserve
Schedule:
1234123412341234....
>day one
Dumbbell bounding
3x5 of the big 5 at RPE 6
Sandbag walks
2x8 of variations of the big five at RPE 6
Flexibility and Mobility work
>Day 2
3x5 big 5 at RPE 8
5x3 big 5 variations RPE 8
Sandbags
Flexibility
uses RPE and thus has build in progression if you are an advanced enough lifter to be able to predict weight for a given RPE. Further, my program is in it's infantile stages.
No I enjoyed that one, at least you said RPE. And having choices of different exercises in the same category is nice when you are doing them frequently as variations especially. Don’t need exact same lifts exact same days every time as long as there is some plan and progress. You could think about planning periodisation or progression rates. And that is a lot of every lift? All big 5 in the same day, for multiple days every week? Could probably change some of the volume to focus a bit more. Or drop some volume, more isn’t always better.
Got to lift big to hooist those big rocks I guess, just eat big too, Godspeed.
It’s people like
I do lower body on Monday/thursday and upper body on Tuesday/Friday is this good or bad? I used to do 3 full body workouts a week but found it too time consuming, but I don’t know if this new routine is spaced out too much.
I agree... The big 5 very often is a lot. I know it's a lot of volume, I don't think it's too inappropriate as long as intensity is lowered (perhaps RPE 6 instead of 8 and 4 instead of 6) the other option ofc is lowering the volume, but how should it be lowered? 2 or 3 sets of 5 for 5 exercises still takes a very long time, and eliminating exercises from particular days removes the symmetry. A conception underneath the program is that the aesthetic of logic and completeness of training be considered.
Perhaps workout can be 1 sub 1 or 1.1 and 1.2 and 1.3 and so on where the sub number indicates the focus of the workout (in terms of big five) looking again at my program let's take day 2 (peak intensity day) and find 2.3, where X.3 indicates a squat focus.
>Day 2.3
3x5 squats @ RPE 8
3x3 remainder of big 5 in variations @ RPE 8
Sand
Flex >Explanation
This gives us 15 sets (instead of 40) plus cardio plus cool down. It hits every muscle but the focus is on squat (or on non-squat depending on how you think about volume/intensity.) It still may be a very high amount of effort, as this should be the most difficult day of the Tetractys and is followed by a day of relative rest. The intensity should be calculated to have each period move upward in intensity like a saw wave. The program definitely needs more development before it can be considered worth trying. Also whether what I defined as the big five is actually the big 5 or whether a big 4 can be found is likely a part of the future conceptions.
Just did 12 weeks of Ben Simmons super total program.
Managed beat some all time prs, so pretty happy. Squatted 227.5 and deadlifted 250. Just missed a 3 plate clean and a 2 plate snatch.
Photo is from week 10, the squat volume was brutal. Never done that much volume at that much weight.
I do lower body on Monday/thursday and upper body on Tuesday/Friday is this good or bad? I used to do 3 full body workouts a week but found it too time consuming, but I don’t know if this new routine is spaced out too much.
I change it up every 3-4 months to encourage muscle confusion and growth. I’ve been on a high volume full body routine since May and I recently changed it to up the intensity by reducing rest times to 45 sec for isolation and 90 for compound. I’ve been on a sustained 300 cal deficit for 19 months trying to hit my goal weight; so progression has been aimed at keeping muscle while losing fat (I gained a lot of muscle lifting several years ago then quit lifting because I got busy and then got fat)
I should add, prior to May I was on an average volume full body routine. I added volume in may to change it up and also because I got a cable crossover machine to add to my squat rack, barbell, etc
Doing a 4 day push/pull thing that has squats on push and rdl/bent over row on pulls.
I just started and i like the routine after doing SL for some time but i feel like my grip is a weak factor specially when i do rdl/bent over rows on the same day.
I should just stick with it and develop more grip strength or just suck it up and get chalk or versagrip etc?
I have been doing pic related and planning to do it until I start stalling badly. I like it, but I'm not sure is there any point of doing lateral raises/curls only once a week
Can I get a good 3 days a week routine that's like gslp and can actually help a natural lifter
PPLcPPx
Progress is taken from gzcl VDIP- I add weight when I hit the minimum total reps. Eventually (every 6-8 weeks) it gets too heavy, so I deload for a week and come back with a new, slightly higher starting weight
Push 1
Warmup - Cuban Press 2x10-20
Incline Bench 4x6-8
OHP 4x8-12
Floor Press 4x8-12
Ring Dip 3xF
TGU 10 reps
Pull 1
Warmup - Pullover 2x10-15
Pull Up 4x6-8
Front Lever Negatives 10m
Ring Rows 4x8-12
Superset: Bicep Curl 4x8-12/Ring Facepull 4xF
KB Snatch 3 ladders (1,2,3)
Legs
High Bar Squat 4x6-8
RDL 4x8-12
1H KB ABC 3 Ladders (1,2,3)
Cardio
2H KB Swing x100
5k run/30m erg
Push 2
Warmup: Cuban Press 2x10-20
OHP 4x6-8
Front Squat 4x8-12
Ring Dip 4xF
Floor Press 4x6-8
1H KB Clean 3 Ladders (1,2,3)
Pull 2:
Deadlift - 3 Ladders (1,2,3)
Ring Pullup 4xF
Ring Row 4x8-12
Superset: Bicep Curl 4x8-12/Ring Facepull 4xF
1H Kettlebell Swing x100
Friday:
Rest
Whats wrong with gslp? Its a good starting point.
Goddamn I hate routine threads, you're all fricking gullible idiots.
enlighten us anon
My first 1-2 excerises are 5x5 usually the rest are inbetween 8-12
Needed to post the other day
the best routine is not having a routine
frick this gay shit, just lift the barbell of the floor then put it back again
I just started going to the gym recently, trying to build a PPL split. Does this look alright?
Push - Mon/Thurs:
Dumbbell Bench Press 10x4
Dips 10x4
Dumbbell Flyes 10x4
Lat Raises 10x4
Incline Press 10x4
Skullcrushers 10x4
OH Press 10x4
Cable Flyes 10x4
Pull - Tues/Fri:
Bent Row 10x4
Shrugs 10x4
Dumbbell Bicep Curl 10x4
Front Raise 10x4
Lat Pulldown 10x4
Upright Row 10x4
Gorilla Rows 20x4
Assisted Pullups 5x4
Legs/Core - Wed/Sat
Squat 10x4
Hib Abductions 10x4
Calf Raises 10x4
Seated Leg Extensions 10x4
Seated Leg Curl 10x4
Leg Press 10x4
Hanging Leg Raises 10x4
Back Extensions 10x4
Weighted Crunches 10x4
Side Plank 30 seconds x4
Front Plank 30 seconds x4
Superman Planks 30 seconds x4
I feel like I've been getting decent results so far. Aiming for hypertrophy volume but still building it out.
Too many exercices, you'll spend 15h in the gym per week, as a beginner you'll be overtraining in a few weeks of doing this.
Push: way too many chest exercises, take out the dips, do ohp on one day, incline on the other but not both. do only one fly movement.
Pull: Start with deadlifts or RDLs, do either front raise or upright rows. put the pullups after the compounds not the last exercise when you are fatigued already. gorilla row 20? i would take the out completely.
Legs:You could the the RDLs here after squats if you wanted to. Do the leg press after the compounds not last.
Add more direct biceps,triceps work. Don't see any rear delt exercises, do some.
Don't train 6 days a week as a beginner its way too much. I would do 4 days a week with one leg/core day. You can recover better and push harder on training days. Also don't do 4*10 on every exercise it leads to junk volume. Look into progression schemes on your own. I would do 3*8-10 on compounds.
Meant that one for you, whoops
bump for interest
Thank you for the advice. I made some adjustments already for my routine today.
I didn't think it would be a problem to start weightlifting 6 days a week because I've been boxing 6 days a week for a long time, and it's just the habit I have now. If I'm doing both though, then I guess it would be better to scale back a bit and take weekends off. Lift weights weekday mornings and box weekday evenings.
add hanging leg raises, roller and rotator cuff
proper posture is the reason to lift
DEAD LIFT, OHP, TRI/BI, ABS
SQUAT, BENCH, DELT RISE, BI, ABS
PULL UPS, ROWS, DELT RISE, TRI, ABS
1 exercise each, 5 exercises total. 5x5 for compound, 4x8 for isolations ...
Go to gym 2x weekly if you're a busy boomer
I've made more gains doing phul for 2months than ppl for a year
because ppl is a shit exercise routine ?
>morning
20 incline pushups after meal, 3 km jog before meal.
>noon
20 incline pushups after meal.
>evening
20 real pushups before meal.
UL
progression e.g. 4x4, 4x5, 4x6 reset add 2.5 kg
Lower 1
squat 4x4-6 @ 75% 1rm
pause squat 3x3-5 @ 90% above
weighted hyperextension 3x8-12
leg curl 3x10-12
calf raise 3x10-12
Upper 1
bench 5x4-6 (pause) @ 75% 1rm
weighted chin up 5x5 @ 80% 3rm
ohp 3x4-6
row 3x6-8
tricep pushdown 3x8-12
face pull 3x8-12
Upper 2
close grip bench 5x7-9 @ 67.5% 1rm
row 3x8-12
ohp 3x10-12
chin up 3x10-12
incline dumbell 3x8-12
bicep curl 3x8-12
Lower 2
squat 3x7-10 @ 67.5% 1rm
weighted hyperextension 3x8-12
reverse hack squat 3x8
leg extension 3x15
leg curl 3x10-12
calf raise 3x10-12
Upper 3
bench 5x2-4 (pause) @ 80% 1rm
weighted chin up 3x3 @ 80% 1rm
larsen 3x3-5 (pause)
chin up 2-3x6-8 @ 85% weighted chin above
row 3x12
skull crusher 3x8-12
hammer curl 3x8-12
Day 1 Flat bench, OHP
Day 2 Barbell curls, Skull crushers, Pull ups
Day 3 Back Squats
No rest days rest is for weak gays
>No rest days rest is for weak gays
If your body doesn't need rest after prolonged training and stress, it is because your workout is garbage.
based
>what are the 20+ hours outside of the gym
Post body and lifts
Bybonic training version 1.
Please note that I need critiques, also consider the routine and what it does.
Definitions:
The big 5: deadlift, bench, squat, ohp, row
Note: incline press, seated dumbbell press, seated ohp all count as ohp and variations for this purpose. Chin up, vertical row, pendlay row, and dumbbell row count as row variations or rows themselves.
Note 2: for variations you can double reps and do an isolation instead, depending on mood.
Dumbbell bounding: bounding but with dumbbells extended in front of you
Sandbag walks: heavy weight on one shoulder for some distance, then the other for the same. Rest then start on the other.
RPE = 10 - reps in reserve
Schedule:
1234123412341234....
>day one
Dumbbell bounding
3x5 of the big 5 at RPE 6
Sandbag walks
2x8 of variations of the big five at RPE 6
Flexibility and Mobility work
>Day 2
3x5 big 5 at RPE 8
5x3 big 5 variations RPE 8
Sandbags
Flexibility
>Day 3
Dumbbell bounding
Flexibility x2
>Day 4
Dumbbell bounding
3x8 big 5 variations RPE 6
Sandbag walks
Flexibility
>3x5 of 5 big compounds
You'll be spending 3 hours in the gym minimum if you're past novice
Workout A :
- Block Power Snatch
- Front squat
- Snatch grip deadlift (from low blocks, mid shin level)
- weighted plank / Bulgarian split squat / face pull (superset)
Workout B :
- Block Power clean & jerk
- back squat (high bar)
- bench press
- weighted plank / Romanian deadlift / lat pulldown (superset)
I alternate between A and B every 3 or 4 cycles, 1 cycle = 5 days (might be 4 to 7). I always have a swimming session between each weight workout.
A: Back Squats, Weighted Chinups
B: Front Squats, The Press
ABxABxx
Interesting. How many times you lift in a week and what kind of results you have got?
I try to do AxBxABx
I'm just starting this routine, so it's far too soon to see any results
I really wanna try a proper brosplit fellas
getting really tired of all the usual PPL and UL shit I did for years
anyone here had good results with them?
I switched from brosplit to PPL a few weeks ago and I looked a lot better doing brosplit than I do now. PPL really is a meme I guess
Here you go.
Some names dont make sense because I dont know what they're called
>Mdysh
Doing this at home with just barbell and dumbells. Anything I can add or customize?
PUSH
1. Bench Press 3x10-15
2. Overhead Press 3x8-15
3. Chest Fly 3x15
4. Tricep Extension 3x15
5. Lateral Raises 2x20
6. Dips 3xF
PULL
1. Pull Ups 3xF
2. Bent Over Row 3x10-15
3. One Arm Row 4x15
4. Barbell Bicep Curl 3x8-12
5. Pullovers 2x15
6. Dumbell Bicep Curl 2x20
LEGS
1. Squat 4x6-10
2. Romanian Deadlift 3x8-12
3. Split Squats 4x20
4. Calf Raises 3x10
PPLxPPL
Doing leg raises 3x15 on rest days
Just hit home, when I tried to do my usual 15x15 routines, at 2nd set my head felt dizzy, why is that?
*push ups routine
What kind of 3 day program I should run for hypertrophy/aesthetics? Every program I find seems to be strength focused. Can I just take some strength program and add more volume to it?
Brosplit
Hey I found 3 people mentioning progression ITT so that's better than the other threads where people just drop a bunch of exercises and sets reps and dont know how to progress
>dont know how to progress
Add weight and/or reps every 2nd week.
Stall?
Adjust diet, sleep, effort.
Fatigue?
Deload, adjust routine, or see above.
Is there really much more to it than that?
Yeah these threads bother my OCD because most people just list their exercises and/or their weekly schedule. Not a routine or a program.
>Is there really much more to it than that?
Yes there is a lot, a good program will do it for you. And good programming is more about getting the right stimulus-fatigue-recovery ratio to give progress without going too slow on one end or stalling and burning out on the other. Often when you’re getting to good strength levels you need periods of over-reaching and then periods to rest a bit extra and allow adaption/compensation.
You can do it in strict ways like linear periodisation or strict/simple like linear progression more like you said. Some programs might say reduce rest periods, or add drop sets, add total sets.
I like to do by adjusting reps to reach a target RPE each session, so like by weeks go RPE 6-7, 8-9, then max 9-failure, then deload/RPE 5-6, then increase weight next block. For strength focus I do a strict %1RM periodised.
In my defense,
uses RPE and thus has build in progression if you are an advanced enough lifter to be able to predict weight for a given RPE. Further, my program is in it's infantile stages.
No I enjoyed that one, at least you said RPE. And having choices of different exercises in the same category is nice when you are doing them frequently as variations especially. Don’t need exact same lifts exact same days every time as long as there is some plan and progress. You could think about planning periodisation or progression rates. And that is a lot of every lift? All big 5 in the same day, for multiple days every week? Could probably change some of the volume to focus a bit more. Or drop some volume, more isn’t always better.
Got to lift big to hooist those big rocks I guess, just eat big too, Godspeed.
It’s people like
Though wtf
I agree... The big 5 very often is a lot. I know it's a lot of volume, I don't think it's too inappropriate as long as intensity is lowered (perhaps RPE 6 instead of 8 and 4 instead of 6) the other option ofc is lowering the volume, but how should it be lowered? 2 or 3 sets of 5 for 5 exercises still takes a very long time, and eliminating exercises from particular days removes the symmetry. A conception underneath the program is that the aesthetic of logic and completeness of training be considered.
Perhaps workout can be 1 sub 1 or 1.1 and 1.2 and 1.3 and so on where the sub number indicates the focus of the workout (in terms of big five) looking again at my program let's take day 2 (peak intensity day) and find 2.3, where X.3 indicates a squat focus.
>Day 2.3
3x5 squats @ RPE 8
3x3 remainder of big 5 in variations @ RPE 8
Sand
Flex
>Explanation
This gives us 15 sets (instead of 40) plus cardio plus cool down. It hits every muscle but the focus is on squat (or on non-squat depending on how you think about volume/intensity.) It still may be a very high amount of effort, as this should be the most difficult day of the Tetractys and is followed by a day of relative rest. The intensity should be calculated to have each period move upward in intensity like a saw wave. The program definitely needs more development before it can be considered worth trying. Also whether what I defined as the big five is actually the big 5 or whether a big 4 can be found is likely a part of the future conceptions.
PUSH 1
Bench Press 3x5
Overhead Press 3x8-10
Dips 3x8-10
Lat raise 3x10
Front raise 3x10
Triceps 6x10
Biceps 6x15
Face pulls 1xF
Pull ups 1xF
LEGS
Deadlift 3x8
Squats 3x8
Ham curls 3x12
Leg press 3x12
PULL 1
Weighted Pull Ups 3x8
Bent Over Row 3x8
Cable row 3x10
Lat raise 3x20
Biceps 6x10
Triceps 6x15
Rack pulls 3x5 (paused reps)
Face pulls 3x10
PUSH 2
Overhead Press 3x5
Bench Press 3x8-10
Front raise 3x10
Dips 3x8-10
Cable Lat raise 3x10
Triceps 6x10
Biceps 6x15
Face pulls 1xF
Pull ups 1xF
LEGS (same routine)
PULL 2
Weighted Chin Ups 3x8
Bent Over Row 3x8
Lat Pulldown 3x10
Lat raise 3x20
Biceps 6x10
Triceps 6x15
Shrugs 3x10
Face pulls 3x10
Supersetting on the isos. Abs every day. 1-2 hours cardio per week fit in randomly.
PLPxPLPx
Running this now for 2 months on a cut, no fatigue yet. Can't wait to bulk on it.
Why do dyels always post routines with like 12 exercises per day. Just keep it simple
post routine
Just did 12 weeks of Ben Simmons super total program.
Managed beat some all time prs, so pretty happy. Squatted 227.5 and deadlifted 250. Just missed a 3 plate clean and a 2 plate snatch.
Photo is from week 10, the squat volume was brutal. Never done that much volume at that much weight.
Wouldn't reccomend this to a novice though.
I do lower body on Monday/thursday and upper body on Tuesday/Friday is this good or bad? I used to do 3 full body workouts a week but found it too time consuming, but I don’t know if this new routine is spaced out too much.
I have drafted a routine for getting some strength back after not lifting for a year. Lost 24 pounds since august, ready to carefully bulk up again.
Training is every other day. Linear progression like SS/SL
A:
Front squat 5x5
BB bench 5x5
Pendlay rows 5x5
Biceps exercise 5x10
Lateral raise 5x8
Abs
B:
Deadlift 3x5
BB OHP 5x5
Pullup (weight) 5x5
Triceps exercise 5x10
C:
Power clean 5x3
Dips (weight) 5x5 (?)
DB bench 5x10/DB OHP 5x10
Snatch grip deadlift 3x5 (?)
Abs
Goal is 150 kg DL, 50 kg OHP and 90 kg bench next spring.
How moronic on a scale from 1 to 10?
For your goals why not just run Easy Strength for the usual 40 days?
Lifts are more in a vague order of priority, when entering the heavy weeks I'll sometimes miss an exercise especially squat day
taken from a IST pasta
My 2 day split routine
Workout 1
-Legs-
Leg Press
Leg Curls
Calf Raises
-Chest-
Incline Press
-Triceps-
Seated Dip
Workout 2
-Back-
Lat Pulldown
Seated Row
Back Extensions
-Shoulders-
Shoulder Press
-Biceps-
Machine Curls
Squats (1 plate)
OHP (empty barbell)
Chinups (bodyweight)
10x10, as little wait inbetween sets as possible, every non-weekend day
I superset the push and pull exercises on the same day for an upper/lower split for Monday, Tuesday, Thursday, Friday.
I fricking hate the one legged deadlifts though and I’m looking for an alternative
Greetings homos, all of your routines suck. Mine is best. Full body 3x a week. I am greatest.
Are you running a novice linear progression? DUP? HLM?
I change it up every 3-4 months to encourage muscle confusion and growth. I’ve been on a high volume full body routine since May and I recently changed it to up the intensity by reducing rest times to 45 sec for isolation and 90 for compound. I’ve been on a sustained 300 cal deficit for 19 months trying to hit my goal weight; so progression has been aimed at keeping muscle while losing fat (I gained a lot of muscle lifting several years ago then quit lifting because I got busy and then got fat)
I should add, prior to May I was on an average volume full body routine. I added volume in may to change it up and also because I got a cable crossover machine to add to my squat rack, barbell, etc
I’m trans btw if that matters
its ok anon im trans as well
A
Squat
Bench
Rows
Curls
B
Deadlift
OHP
Dumbell Flys
Does this make sense??
You listed exercises, whats your plan for progression?
my what?
Just find a beginner program in the sticky and do that.
bigger than Arnold in 3 months, pls respond
Sounds like a plan,
GSLP is good
Doing a 4 day push/pull thing that has squats on push and rdl/bent over row on pulls.
I just started and i like the routine after doing SL for some time but i feel like my grip is a weak factor specially when i do rdl/bent over rows on the same day.
I should just stick with it and develop more grip strength or just suck it up and get chalk or versagrip etc?
I have been doing pic related and planning to do it until I start stalling badly. I like it, but I'm not sure is there any point of doing lateral raises/curls only once a week
too many morons