Hey fit newbie over here been going consistantly about 6 months now
3-day split goes between arms, back/shoulders, and legs/back
Is my routine mental? I have this 3 day split that's been working for me so far. It's based off this giant carribean dude who spoke english in such a heavy accent I had no idea what he was saying half the time but he was 6'5" and jacked to the breasts, he used to go to my friends gym 10 years ago and would eat 2 potates and 3 eggs before and after each meal
I want to fit in deadlifts into the routine, which would make sense into leg/back day but which exercise should I take out?
general comments / criticism of the plan welcome too. I've been getting results (protien intake and sleep have played a huge part) I generally find my shoulder and chest day and back and legs days the most exhausting, so perhaps I need to rebalance the routine.
here is the details of the routine:
DAY 1 Arms:
Skullcrushers 3x10
tricep extensions 3x10
tricep cables 4x10
bicep curls 3x10
concentrated curls 3x10
super set incline curls x10 into hammer curls x8 3 times
DAY 2 Shoulders Chest
chest press 3x8
incline chest press 3x10
flys 3x10
reverse flys 4x8
lateral raises 3x12
overhead press 3x10
DAY 3 Back and legs
squats 3x8
lateral pull down 3x10
bent over row 3x10
leg extension 3x12
hamstring curls 3x12
leg press 3x8
+ every work out day I do 15 minutes cardio and forearms + calves
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Too much unnecessary volume on some muscles. Just follow the sticky and focus on building strength before you do a bodybuilding split. Look up Westside for Skinny Bastards 1 or 3 as well.
yeah I generally know subconsciously there is a lot of repetition especially in arm day
Yeah i like starting strength's routines, just used to use this one when I worked out as a teen then restarted and added compound lifts essentially
I take a look at the westside for skinny bastards thing you mention though im not too skinny
If i was going to remove 1 thing to bring in deadlifts I was thinking of removing tricep extensions due since i like the constant tension of the cable + swinging up the 55s are getting a bit awkward
WS4SB is not designed for skinny people, it's for athletes to build strength and size at the same time quickly. Focuses on your big compounds and adding higher rep accessories around them.
how about something like this then?
do 3 times per week but alternate ABA and BAB
Workout A
Squat
Bench Press
Deadlift
accessories shoulders / arms
Workout B
Squat
OHP
Bent over rows
accessories back / legs
I would strongly recommend following a program made by a professional as a beginner. Lifting is the kind of thing that you want to make your time and effort count with.
Looks like a typical golden era routine. I don't see anything inherently wrong with it outside of you not having enough back volume. The back can take a lot more punishment than just 2 lifts
any suggestions for a another back exercise that you like? and perhaps something to switch it out for?
ahaha yeah honestly its the goal but calves really only x2 per week. For fore arms its regular forarm curls + reverse 3x20 for each, i find they recover pretty fast so I never have an issue
+
tbh i have some smaller hands for my size so having stronger forearms has been helping me with gripping the bars for other exercises
what are you even going for? you never mentioned that. if you want to hit forearms all the time then just get a door frame pull up bar and do dead hangs every time you go in or out of your room. use a towel to make it harder.
i suppose size and some fat loss, im about 6'3 230lbs, genetically my legs and calves are well off while my shoulders chest and arms are shit
so the concentrating a lot on upper has been rounding me out a lot better, especially the forearms and shoulders I find
I can do the home workout thing true but I like going to the gym itself
ahah yeah I know its kinda moronic, I'll likely redo the routine to just compounds + some extras
seems not a bad routine I'll take a look tnx!
yeah ik, but I don't want to pay the fricking bastards so been trying to research and getting opinions from people who are fit
supported rows looks interesting, not hitting the same as reverse flys? maybe switch them
>any suggestions for a another back exercise that you like? and perhaps something to switch it out for?
Chest supported rows are a favorite for the midback. After my pullups a good one to really smoke the lats are cable pullovers/lat pushdowns (not pulldowns). Lifts like dumbbell rows get saved for after all the other work is done if you have more left in the upper back to give
holy shit op this is moronic as frick. AND calves and forearms everyday? try again.
>3 kinds of curl
>3 kinds of triceps
>4 different chest exercises
>4 different hamstring and glute exercises
vro
move quads to chest day
>incline bench
>dips
>flat bench db press/flye
>squats
>leg extension
>calves
add deadlift to back day
>deadlift
>pull ups
>any supported row
>cable pullover
>back extension
>leg curl
move shoulders to arm day
>bicep curl
>seated or smith bb or db ohp
>db lateral raise
>seated hammer curl
>tricep pressdown
>incline bicep curl or preacher or spider curl
>abs
Try this.
I would add a 4th day where you train back and delts again.
This looks more balanced for sure tnx
If I wanted to add deadlifts into this where would you recommend ?
The order is moronic, too many lifts.
Being able to perform this at all tells me intensity is lacking, I am not going to do any pressing the day after 3-4 good sets of lying behind the neck tri. extensions / skull crushers.
Generally it’s
Mon chest / shoulders
Wed or thur arms
Sat legs back
So by the time it’s time to press again arms are good
here I fixed your shit up, OP
thank me later
Looks like a pretty standard pull push legs 3 day split
Why bar bell rows garbage tho? And all forms of dumbbell curls vs barbell for you?
Personally I prefer dumbbells over barbell for curls
>Looks like a pretty standard pull push legs 3 day split
Yes, because that's the best split
Just do an asynchronous PPL with one rest day
>Why bar bell rows garbage tho?
because you're already doing deadlifts so you gain nothing from doing barbell rows instead of chest supported or machine rows
>And all forms of dumbbell curls vs barbell for you?
instability, as a beginner you just want to build as much muscle as possible without worrying too much about stabilizers and perfect form, with BB curls you really only have to be careful about not swinging too much with your back and you'll grow without going to snap city
Dbs have their advantages but they're pretty pointless for beginners
Thanks bro appreciate the advice
>you gain nothing from doing barbell rows instead of chest supported or machine rows
very wrong, doing deficit bent over rows is complementary to deadlifts on another day (we are erector maxxing with no survivors)
Yeah but that wouldn't be that good for a beginner that needs to develop his entire body, maybe if you're doing a deadlift focused cycle you could put up with the extra fatigue by only doing squats once a week or whatever
It’s actually not bad OP. Not the best but not bad at all. DO NOT fricking listen to these fricking redditor low volume compounds only morons
>akahually you should do five rep squats deadlifts and flat bench as heavy as possible while eating a ton of food. Will your arms, chest, shoulders, or abs look noticeably bigger and better after? No. Will you be a fatass with pelvic tilt turnip thighs and a fat undefined upper body? Yes. But that’s the RIGHT way to do it. Don’t follow the guys who actually look good they’re fricking stupid!
Absolutely listen to the guy who gave you that routine over the skinny fat low volume loving morons that seem to predominate here
if you need 4 fricking lifts for a body part on the same day your sets are certifiably dogshit, nobody in this thread told him to do SS
Post physique. Guaranteed fatty
>NOT fricking listen to these fricking redditor low volume compounds only morons
Are these "low volume compounds only morons" in the room with us right now?
Why yes, they’re everywhere in this fricking thread. Every routine thread brings them out the woodwork. Cannot fricking believe in America- or the entire west for that matter- most people think they need to do LESS in the gym. It’s why even the vast majority of guys who work out all the time are at best built fat fricks
Interesting. How is your relationship with your mother?
lets see the volume maxed fizeek
You’ve probably left the thread a while ago, but do you have any suggestions to the routine? Was going to switch more to a PPL with this as a base
That has to be the shittiest "routine" I've ever seen. Your 13" arms don't need an entire day, what the frick are you even doing. And why would you do calves and forearms EVERY day? There is so much more wrong with this but thats just two of the things.
Here is all you need
For your first week, for five days perform:
1. Squats—1 set, 10 repetitions
2. Barbell rows—1 set, 10 repetitions
3. Bench press—1 set, 10 repetitions
4. Press behind neck (or overhead press) —1 set, 10 repetitions
5. Deadlifts—1 set, 10 repetitions
6. Standing barbell curls—1 set, 10 repetitions
7. Standing calf raises—1 set, 10 repetitions
8. Sit-ups—1 set, 10 repetitions
These exercises should be performed with a weight that’s light enough so you can complete 10 repetitions without extreme effort. If soreness persists after five days on this program, rest during the weekend and train again on Monday, Wednesday, and Friday. This time, however, perform two sets of each exercise. The first set should be performed just like the sets during the first week (same weight, reps, intensity, etc.). On the second set, increase the weight by 10 percent and try to perform 10 reps. Even with the greater weight, you should still be able to perform 10 reps, but, of course, a slightly greater effort will be required.
Continue this way until you reach a weight that in which you can no longer perform 10 reps with for a particular. That is, you cannot complete another rep regardless of how much you try to contract with sheer willpower. From that point on, only do one set to failure. At that point, if you can do more than 10 reps to failure, add 5-10 lbs to the exercise so that you can only perform 6-10 reps and use that weight until you can do more than 10 reps again and repeat.
If you find that you are not progressing with a particular exercise somewhat regularly, introduce the following AB split program over three days. Workout A is exercises 2, 3, 6, and 5 in order. Workout B is exercise, 1, 4, 7, and 8. Week 1 on the program should be AxBxAxx (x indicates a rest day). Week 2 is then BxAxBxx. And so on.
If you stop progressing on an exercise, then reduce the program to a two day per week AxxBxxx program. You will start progressing again. When you stop progressing on this program, then go on the ideal routine.
A: Chest and Back
1. Pec Flyes 6-10 reps, superset
2. Bench Press 1-3 reps (not necessarily to failure for this exercise)
3. Straight arm pushdowns 6-10 reps, superset
4. Reverse grip pulldowns 6-10 reps
5. Deadlift 6-10 reps (absolutely make sure you warm up properly for this one)
B: Legs
1. Leg Extension 12-20 reps, superset
2. Squats or Leg Press 6-10 reps
3. Calf raises 12-20 reps
C: Arms and Shoulders
1. Lateral Raises 6-10 reps
2. Reverse Flyes 6-10 reps
3. Barbell Curls 6-10 reps, superset
4. Reverse grip pulldowns 6-10 reps
5. Triceps Pushdowns, Lying Triceps Extension, or French Press 6-10 reps, superset
6. Dips 6-10 reps
At first, you can use 72 hours of rest between each day, i.e. AxxBxxCxxBxx, and so on. If necessary introduce another rest day between each workout.
As you progress, training with increasing intensity, you may find that you need even more rest days. If that is the case, feel free to add them. If you then reach a point where you can progress no longer, go on to the consolidation routine
Workout A:
1. Reverse Grip Pull downs 6-10 reps
2. Dips 6-10 reps
3. Squats 12-20 reps
Workout B:
1. Overhead Press 6-10 reps
2. Deadlift 6-10 reps
3. Calf Raises 12-20 reps
Allow for 5-6 days between each workout.
Imagine still being an unironic mentergay in 2021
Hello, OP. I'm saving your thread from page 10, now you owe me a blowjob.
OP here, if this thread taught me anything it’s that it’s probably a good idea to talk to a personal trainer to fix my routine since everyone has drastically different opinions, especially strength v size workouts. I should’ve know this would’ve the result of asking a board a question where it’s broad.
Ty hopefully you have a small wiener
I will likely modify my routine to do something along the lines of
since I know the push pull legs is what most my gym friends do, plus this brings in the deadlifts I wanted to do while keeping one main compound lift per workout, though I do like dumbbell curls more. It also does the trick of having the main 3 strength compound lifts with the extras.
Ty mensergay
I’ll check this out too, my friend is a huge menser fan, I wonder why people discard menser ?
Ty for all the help everyone!