Thoguhts on my routine?

Thoguhts on my routine?

  1. 3 months ago
    Anonymous

    Bad, next.

    • 3 months ago
      Anonymous

      Thank you for your detailed explanation......

      • 3 months ago
        Anonymous

        Some of us get paid for this type of coaching, kid.

  2. 3 months ago
    Anonymous

    Quads and everyone except OP ITT makes it

    • 3 months ago
      Anonymous

      RIP sorry OP

    • 3 months ago
      Anonymous

      :()

      you need more cardio. very important.

      >be me
      >have 17 years
      >not fat just a little fat
      >start gym
      >on day 3 see very beautiful woman
      >has 22 years
      >looks like dragon mother from game of thrones tv series
      >want to focus on barbel but penis gains erection
      >shes on bicycle machine
      >i take other bicycle machine (to her left)
      >very shy not know how to start say to her but thought still very notty
      >use bicycle machine for 2 minutes not looking in her eyes
      >finaly become brave
      >"hi"
      >she pluck out earphone
      >"hi"
      >fuck what to say now
      >"your very good at bicycle machine"
      >she look confuse
      >"ummm thanks"
      >keep rotating pedals
      >after 6 seconds see she start puts earphone back in ear
      >"you know you look like dragon mother"
      >she begs my pardon
      >"you know the dragon mother from game of thrones tv series"
      >"i never saw it sorry"
      >puts earphone back in ear
      >i still rotate pedals but breath is start to be complicated
      >i start to get incomfortable
      >leave the gym

      cardio is super important friends if i had more cardio i probably stay on bicycle machine longer and talk more with the girl and probably in evening have sex with the girl but right now any time penis gains erection i don't have girl so have to masturbate

      lol

      Okay no but really guys

      • 3 months ago
        Anonymous

        i serious

      • 3 months ago
        Anonymous

        You only 4 sets. For the barbell lifting work sets do at least 5 and 6 for the cable things. Also this is pretty PPL rn. I like PPL mixed with basic exercises. Like on Pull day I do deadlifts and then isolation exercises. I do 100 kg work sets 5x5 deadlift and then up it to 102.5 kg next workout. And after deadlift I do biceps and back.
        In conclusion, do more sets.

    • 3 months ago
      Anonymous

      C H E C K E D
      H
      E
      C
      K
      E
      D

    • 3 months ago
      Anonymous

      Fucking hell, mate. Too bad, OP. Better give up.

    • 3 months ago
      Anonymous

      blessed quads

    • 3 months ago
      Anonymous

      got distracted and forgot to actually look. Yeah this is retarded, why are you doing "power" (in the 6-8 rep range what?) and hypertrophy on the same plan?

      the difference between power and hypertrophy is retarded. If you're a beginner or early intermediate just focus on the 6-12 rep range and when you start to advance then you can start periodization for strength and hypertrophy blocks.
      Your workout order is also retarded. Doing chest back to back or lats back to back seems stupid to me. Mix em up so those body parts can rest.
      For example bench then pullups, then incline db, then lat pulldown.

      Agree w this take if you're a beginner it doesn't really matter, just choose your set/rep combo and hit it.
      >50% leg days is unnecessary unless you play soccer or something.
      >3 different calf exercises with 11 total leg exercises. If you're focused in on your calves I'd recommend doing tip toes on most any other lift to get the calve activation- aka squat and go on your toes at the top.
      >You really have a lot of duplicate work here, sub optimal for sure. Idk if you're a beginner there are a million options just chose a program and run with it for 6 months before re evaluating (PPL/BroSplit/SS etc)
      >squat -> leg press is redundant
      >

      • 3 months ago
        Anonymous

        THanks anon ill choose one from the sticky then

    • 3 months ago
      Anonymous

      thanks anon, appreciated

      https://i.imgur.com/OqGIHZQ.png

      Thoguhts on my routine?

      sorry bro

    • 3 months ago
      Anonymous

      Thanks for the gains loser, smell ya later. :^)

    • 3 months ago
      Anonymous

      Hit 325 DL today. Thanks OP

    • 3 months ago
      Anonymous

      RIP OP, I hit 300lb x 7 squats today, 405lb x 5 deficit deadlifts.

    • 3 months ago
      Anonymous

      I can feel the gains already

    • 3 months ago
      Anonymous

      OOOOOOOOOOOOO

    • 3 months ago
      Anonymous

      oh boy

    • 3 months ago
      Anonymous

      Collecting

    • 3 months ago
      Anonymous

      RIP OP thx for the gainz tho

      • 3 months ago
        Anonymous

        Thanks OP.

    • 3 months ago
      Anonymous

      OP btfo

    • 3 months ago
      Anonymous

      Thx for the gainz, gonna go lift again now.

    • 3 months ago
      Anonymous

      pls

    • 3 months ago
      Anonymous
    • 3 months ago
      Anonymous

      Sorry op

    • 3 months ago
      Anonymous

      OP absolutely fucking destroyed.

    • 3 months ago
      Anonymous
    • 3 months ago
      Anonymous

      efharisto you beautiful man

    • 3 months ago
      Anonymous

      hey thanks

    • 3 months ago
      Anonymous

      PUT ME IN THE SCREENCAP

    • 3 months ago
      Anonymous

      Digits

    • 3 months ago
      Anonymous

      WITNESSED

    • 3 months ago
      Anonymous

      LET'S FUCKING GOOOO

    • 3 months ago
      Anonymous

      Faaaaaaaaaaaaaaaaark

    • 3 months ago
      Anonymous

      Four zeroes. It's worth a try.

    • 3 months ago
      Anonymous

      Oh fuck

    • 3 months ago
      Anonymous

      No survivors

  3. 3 months ago
    Anonymous

    you need more cardio. very important.

    >be me
    >have 17 years
    >not fat just a little fat
    >start gym
    >on day 3 see very beautiful woman
    >has 22 years
    >looks like dragon mother from game of thrones tv series
    >want to focus on barbel but penis gains erection
    >shes on bicycle machine
    >i take other bicycle machine (to her left)
    >very shy not know how to start say to her but thought still very notty
    >use bicycle machine for 2 minutes not looking in her eyes
    >finaly become brave
    >"hi"
    >she pluck out earphone
    >"hi"
    >fuck what to say now
    >"your very good at bicycle machine"
    >she look confuse
    >"ummm thanks"
    >keep rotating pedals
    >after 6 seconds see she start puts earphone back in ear
    >"you know you look like dragon mother"
    >she begs my pardon
    >"you know the dragon mother from game of thrones tv series"
    >"i never saw it sorry"
    >puts earphone back in ear
    >i still rotate pedals but breath is start to be complicated
    >i start to get incomfortable
    >leave the gym

    cardio is super important friends if i had more cardio i probably stay on bicycle machine longer and talk more with the girl and probably in evening have sex with the girl but right now any time penis gains erection i don't have girl so have to masturbate

    • 3 months ago
      Anonymous
    • 3 months ago
      Anonymous

      Can someone fucking answer whats the point in cardio? Cardio has been shown to not affect your weight whatsoever. Whats the point in training cardio if its not for weight loss??? Running??? I dont think OP is interested in marathons

      • 3 months ago
        Anonymous

        Good for your heart?

        • 3 months ago
          Anonymous

          What does that matter? Just dont eat junk food, dont eat sugar, dont eat vegetable oils and youll never have to worry about heart attacks. much easier than spending an hour each day running.

        • 3 months ago
          Anonymous

          lifting weights uses your heart too. if you really wanted wear a monitor and decrease your reset period until you get into a target heart zone.
          that being said this will slow your gains
          also cardio improvements are very temporary

          • 3 months ago
            Anonymous

            What does that matter? Just dont eat junk food, dont eat sugar, dont eat vegetable oils and youll never have to worry about heart attacks. much easier than spending an hour each day running.

            https://i.imgur.com/GIijiq4.jpg

            Can someone fucking answer whats the point in cardio? Cardio has been shown to not affect your weight whatsoever. Whats the point in training cardio if its not for weight loss??? Running??? I dont think OP is interested in marathons

            Jesus fucking Christ this board is full of retards

            • 3 months ago
              Anonymous

              wow dude so enlightened haha youre so smart man just call us retards and not explain how were wrong im almost starting to think that youre the retard haha isnt that fucking crazy
              moron

      • 3 months ago
        Anonymous

        bro what

      • 3 months ago
        Anonymous
  4. 3 months ago
    Anonymous

    the difference between power and hypertrophy is retarded. If you're a beginner or early intermediate just focus on the 6-12 rep range and when you start to advance then you can start periodization for strength and hypertrophy blocks.
    Your workout order is also retarded. Doing chest back to back or lats back to back seems stupid to me. Mix em up so those body parts can rest.
    For example bench then pullups, then incline db, then lat pulldown.

    • 3 months ago
      Anonymous

      Thank you anon

  5. 3 months ago
    Anonymous

    It's aight
    I think that squats and deadlifts should be done on different days and as the first exercise of said day, followed by a variation of the other
    For example, one day you do deadlifts followed by front squats or hack squats, the other day you do back squats followed by romanian deadlifts
    In your case, I'd do deadlifts on the power day, followed by hack squats if you have access to the machine or front squats if you don't, (or maybe just regular squats with a lighter weight if you like doing them and want to get stronger at them) followed by the leg press
    Squats I'd do on the hypertrophy day, followed by romanian deadlifts and barbell lunges, I'd drop the leg extensions completely

    • 3 months ago
      Anonymous

      Then maybe this?

      • 3 months ago
        Anonymous

        You got that from the other thread, right?
        Please just use one of the proven beginner routines, it actually doesn't matter that much which one you choose. SS, SL, GSLP, they all work in a very similar way.

        • 3 months ago
          Anonymous

          Already done SL for 7 months and after that 5/3/1 for about 10, i'm looking for a hypertrophy barbell focused program

          • 3 months ago
            Anonymous

            Then don't do

            https://i.imgur.com/yALomQB.png

            Then maybe this?

            I explained what I think is flawed about that routine in the other thread

      • 3 months ago
        Anonymous

        Bro, did you read a single word of what I wrote?

      • 3 months ago
        Anonymous

        move your shoulder exercises to the days you do legs. Your shoulders get hit enough from bench and rowing.

  6. 3 months ago
    Anonymous

    Too many exercises.
    You have Bench / Incline Bench / Press all programmed for the same day. Your intensity is going to be shit.
    Better = 5x5 Bench / 3x5 Press @ 85% of your 5 RM.
    Better = Weighted Pullups 5x5
    Bent Over Row 3x10
    Then do bicep / tricep isolation.
    I would scrap the strength / hypertrophy split and just pick a rep range per exercise. Bench is generally ok between 5-8 reps, rows you generally want to program higher (e.g. 8-12) because it's harder to maintain good form.

    • 3 months ago
      Anonymous

      Then don't do [...]
      I explained what I think is flawed about that routine in the other thread

      So back to nsuns then...mh

  7. 3 months ago
    Anonymous

    why is it not possible to work out hypertrophic with a barbell

    • 3 months ago
      Anonymous

      It certainly is. You can always lower weight and add more reps or sets. You could focus on the eccentric phase of exercises or do paused reps etc. There are other ways of progressing than adding weight. Once you hit 4 sets of 10 reps for BB Bench with a respectable weight You will blow up your chest. Same with any other BB exercise.

      • 3 months ago
        Anonymous

        so in theory, one could do SL but instead of 5x5 do 4x10 with 80% RM?

  8. 3 months ago
    Anonymous

    Not bad. Personally I would include more for arms and rear delts

  9. 3 months ago
    Anonymous

    Too many exercises and in a bad order. Need to think of how you can get more bang for your buck if you catch my drift. Heres an example, you have lat pulldowns right after pull ups. Why are you doing what is basically the same exercise back to back? Spread them out and you’ll find you’ll have more in the tank to crush that movement. Just find a solid program with good reviews and stick to it OP. I don’t even trust myself to write my own program.

    • 3 months ago
      Anonymous

      >Just find a solid program with good reviews
      Where would i look for one?

      • 3 months ago
        Anonymous

        Thats where some research goes a long way. There’s tons of collections of free programs online if you google. If you are a beginner start with the classics: Starting Strength, Stronglifts, etc. Also, good programs have some kind of method on how to progress. Not just a laundry list of exercises.

        • 3 months ago
          Anonymous

          There are so many of which i really have no idea if they are what i'm looking for

          • 3 months ago
            Anonymous

            What are you looking for then? Personally I give more of a shit about strength and keep aesthetics as a secondary goal.

            • 3 months ago
              Anonymous

              A barbell mass building program

      • 3 months ago
        Anonymous

        Also, if I were you I’d do Super Squats. It’ll teach you discipline.

  10. 3 months ago
    Anonymous

    I agree that the order isn't optimal. I don't really understand why you're doing the chinups after 2 different rows and why you would squeeze the shoulder exercise in there before. Or why finish with skullcrushers when the tris are cold again by then? You can alternate push and pull exercises but I would only do that when I have a particular reason for it. For example, I like to do my pullups or chinups as the very first exercise and then switch to something like bench, where the activated lats and upper back help me stay stable on the bench and when I'm done with chest I would switch to back exercises again before hitting shoulders because it allows the triceps to recover enough so I can OHP for example without being gassed, and since triceps are involved in the pressing I can then finish with triceps accessories. Also you only have OHP in there once but you could make it so you hit heavy OHP before bench on one day and then bench heavy first before you OHP lighter on another.

  11. 3 months ago
    Anonymous

    It's shit OP. I'm gonna use a few examples but your whole routine is a mess
    •With an upper lower split like that you're going to have a huge set of legs and a lagging upper body. Your quads especially are going to outpace everything else and take over your physique. You're doing literally double the sets per week for quads compared to the next highest volume for a muscle.
    •Don't put similar movements/the same muscles back to back like that. For example, on your power upper day you do the BB bench followed immediately by the incline DB bench. If you were to put the pull ups in between them you'd have a lot higher performance on the incline bench which would lead to better gains. You did the same thing on your lower hypertrophy day putting lunges right after squats. Space it out.
    •The way you structure your days makes no sense. The optimal way to structure your routine is to put the more fatiguing, higher weight exercises first and then up the reps as you go along while using simpler exercises. Putting a bent over row and an OHP with a 5-8 rep range that low on the docket for your power upper day is going to fuck your lower back and you'll be too tired to give it the gas that you'll need for those specific lifts. You also put chinups after lateral raises for some reason that I can't figure out. Also DLs as the third exercise on the day they show up is a horrible idea. You're going to burn yourself out or injure yourself like that.
    •Having separate days for hypertrophy and strength is a useless practice. The only exception is a day dedicated to high reps for small muscle groups like the rear delt, bicep, etc. If you what to train for both then put in your sets of 3-6 for strength for a big lift or two at the top of the day and then do as I suggest in my third point. Like a day dedicated to strength on flat bench and weighted chins followed up with more moderate rep pullovers and then do supersets with lat pulldowns, skull crushers, flies, and arms.

    • 3 months ago
      Anonymous

      not op but this shit is making me want to quit...

      • 3 months ago
        Anonymous

        YOU CANT HANDLE THE TRUTH

      • 3 months ago
        Anonymous

        >demotivated by good advice on programming instead of taking notes
        100000% ngmi if you keep that up bro

        • 3 months ago
          Anonymous

          i just want an app to tell me what i need to do anon im a dumb dumb

    • 3 months ago
      Anonymous

      Thank you anon

      • 3 months ago
        Anonymous

        No problem dude

    • 3 months ago
      Anonymous

      I do 9 sets of squats after that 9 sets of DL after that 9 sets of BB Rows, not a problem on recovery

    • 3 months ago
      Anonymous

      on top of this I'd say if you want to focus on powerbuilding sort of training (which PHUL tries to be) you would have 4-5 weeks of power type training and then 4-5 weeks of hypertrophy focused training. alternate the two blocks with slight strength focus in beginning of workout during hypertrophy blocks so that you can maintain the strength adaptations you've gotten during strength block

      https://i.imgur.com/GIijiq4.jpg

      Can someone fucking answer whats the point in cardio? Cardio has been shown to not affect your weight whatsoever. Whats the point in training cardio if its not for weight loss??? Running??? I dont think OP is interested in marathons

      >lowers you recovery time
      >shorter rests periods
      >not as gassed during day to day life
      >greatly lowering heart disease risk
      idk man, 30min light cardio twice a week is more than enough for all above.

  12. 3 months ago
    Anonymous

    OP here i'm just gonna go back to nsuns then

  13. 3 months ago
    Anonymous

    idiot zoomer/10

  14. 3 months ago
    Anonymous

    Where's the cardio?

  15. 3 months ago
    Anonymous

    can i also get a r8?

    • 3 months ago
      Anonymous

      Very colorful spreadsheet, must be a german anon.

      • 3 months ago
        Anonymous

        thank you, i based them on pic.
        german was a good guess, almost correct (dutch)

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