nah
you could make good gains with just those 3 lifts, but youd need to do more volume than that. 60 minutes of exercise per week is just not enough to make gains.
lets say you did this as one routine 3-4 times per week, then you would make gains
nah
you could make good gains with just those 3 lifts, but youd need to do more volume than that. 60 minutes of exercise per week is just not enough to make gains.
lets say you did this as one routine 3-4 times per week, then you would make gains
Trying 531, BBB style for bench and ohp and FSL for dl and squat
It's literally making me sweat beads, I didn't used to sweat at all while lifting, not sure if this is a good or bad thing
Thought BBB was a meme until I tried it. Sweated buckets and ended up extremely dehydrated after every workout. Managed to break through my plateau for SBD, but goddamn was it boring and intense.
Currently running Rite of Passage. Using 28kg for most things but working 32kg into the lower ladder rungs. The front squats are with a 32kg and a 24kg bell
>Heavy
5 ladders (1,2,3,4,5) of KB clean & press per arm superset with the same no. of weighted pullups
Max effort KB swings for 2d6 minutes
>Rest
>Light
5 ladders (1,2,3) of KB clean & press per arm superset with the same no. of weighted pullups
A+A KB snatches for 2d6 repeats per arm
>Variety
Double KB front squats 4xAMRAP superset with decline pushups 4xAMRAP
5k run
>Medium
5 ladders (1,2,3,4) of KB clean & press per arm superset with the same no. of weighted pullups
Medium intensity KB swings (80% effort) for 2d6 minutes
>Variety
Double KB front squats 4xAMRAP superset with decline pushups 4xAMRAP
5k run
>Rest
Any physique improvements or just strength? I want to run a 531 variant after this and Im torn between BBB and some of the 531 bodybuilding templates Wendler put out
i cycle at viarable intesinty a week of weighted calisthenics, one of heavy kettlebells, do 4 weeks and then a deload week of bulletproofing and light cardio.
mma every week 2times a week but not competing bc am old, i just like it.
rate my workout routine >mon chest, flat bench press 5 reps * 10 sets, push-up 10 reps * 5 sets, abs, hanging leg raise 10 reps * 5 sets >tue legs, sprinting/walking for hour or two( no squats, deadlift or any row due to lower back pain) >wed back, pull-up/chin-up 7 reps * 7 sets, abs, crunch 10 reps * 5 sets >thu shoulder, standing ohp 10 reps * 5 sets, side lateral raise 10 reps * 5 sets >fri arms, tricep pressdown 10 reps * 5 sets, standing dumbbell curl 10 reps * 5 sets >sat, sun are rest day, may going for a walk for an hour if too bored
will increase weight 1kg for every new week, not going to added weight to pull-up/chin-up, hanging leg raise or push-up but going to add more reps instead
Mon: Bjj
Tue; pain
Wen: 5/3/1
Thu: Bjj
Fri: pain but also hard drugs
Sat: 5/3/1 and hard drugs
Sun: weed and bingewatching with my besty to take the edge off
I try to alternate ABA BAB three workouts per week, but it seldom works out that way and I'll usually end up giving myself more time to rest. Also thinking of throwing in ab wheel rollouts and/or hanging leg raises to target abs better. Pretty new to gym so having lots of fun researching different exercises and how they target different muscle groups, putting together a workout that seems like it will get me to my goals. I've been realizing how much of a learning experience the fitness journey is, really blows the whole stereotype of the "dumb gym meathead" out of the water when you start to realize the kind of thought, plus the mind/body connection it all really takes.
PPL
Push
Bench press 3x12
OHP 3x 12 (looking for alternative due to shoulder injury)
Dips 3x however many I can do
Close grip bench press 3x12
Skull crushers 3x12
Pull
Chin ups 3x however many I can do
Facepull 3x12
Cable row 3x12
Lat down 3x12
Curls 3x12
Shrugs 3x12
Legs
Squat 3x12
Leg extension 3x12
Deadlift 3x8
Leg curls 3x12
Hip thrust 3x12
Calf's 3x12
i sneed, i feed, then i seed.
at the moment
overhead press
pushup variations
dips
chinups
kettlebell lifts like the snatch or the clean and press
running
Add in some squats
snatch is kind of a squat..
Every time this "routine" is shilled, poster is asked to post body, he still hasn't delivered yet.
The load on the quads is ridiculously low.
yeah but im not that concerned with growing my legs much at the moment. theyre already pretty big, i used to do a ton of squat and dead
3 day upper 2 day lower.
emphasis on chest and tris.
Is pic rel actually a good routine?
nah
you could make good gains with just those 3 lifts, but youd need to do more volume than that. 60 minutes of exercise per week is just not enough to make gains.
lets say you did this as one routine 3-4 times per week, then you would make gains
no
and neither is this
Bench, squat, incline db bench, lat raises, anything else i feel like doing
Trying 531, BBB style for bench and ohp and FSL for dl and squat
It's literally making me sweat beads, I didn't used to sweat at all while lifting, not sure if this is a good or bad thing
Thought BBB was a meme until I tried it. Sweated buckets and ended up extremely dehydrated after every workout. Managed to break through my plateau for SBD, but goddamn was it boring and intense.
Currently running Rite of Passage. Using 28kg for most things but working 32kg into the lower ladder rungs. The front squats are with a 32kg and a 24kg bell
>Heavy
5 ladders (1,2,3,4,5) of KB clean & press per arm superset with the same no. of weighted pullups
Max effort KB swings for 2d6 minutes
>Rest
>Light
5 ladders (1,2,3) of KB clean & press per arm superset with the same no. of weighted pullups
A+A KB snatches for 2d6 repeats per arm
>Variety
Double KB front squats 4xAMRAP superset with decline pushups 4xAMRAP
5k run
>Medium
5 ladders (1,2,3,4) of KB clean & press per arm superset with the same no. of weighted pullups
Medium intensity KB swings (80% effort) for 2d6 minutes
>Variety
Double KB front squats 4xAMRAP superset with decline pushups 4xAMRAP
5k run
>Rest
Any physique improvements or just strength? I want to run a 531 variant after this and Im torn between BBB and some of the 531 bodybuilding templates Wendler put out
i cycle at viarable intesinty a week of weighted calisthenics, one of heavy kettlebells, do 4 weeks and then a deload week of bulletproofing and light cardio.
mma every week 2times a week but not competing bc am old, i just like it.
rate my workout routine
>mon chest, flat bench press 5 reps * 10 sets, push-up 10 reps * 5 sets, abs, hanging leg raise 10 reps * 5 sets
>tue legs, sprinting/walking for hour or two( no squats, deadlift or any row due to lower back pain)
>wed back, pull-up/chin-up 7 reps * 7 sets, abs, crunch 10 reps * 5 sets
>thu shoulder, standing ohp 10 reps * 5 sets, side lateral raise 10 reps * 5 sets
>fri arms, tricep pressdown 10 reps * 5 sets, standing dumbbell curl 10 reps * 5 sets
>sat, sun are rest day, may going for a walk for an hour if too bored
will increase weight 1kg for every new week, not going to added weight to pull-up/chin-up, hanging leg raise or push-up but going to add more reps instead
how many days a week do you workout?
AxBxABx
full body twice a week with the other days encompassing of cardio. I kept getting hurt at 3 days lifting and this seems like a sweet spot.
i thought i filtered this garbage picture already
dumbell deadlifts
incline pushups
deadhangs
farmerwalks
running
bicycle crunches
dips
calf raises (weighted)
Mon: Bjj
Tue; pain
Wen: 5/3/1
Thu: Bjj
Fri: pain but also hard drugs
Sat: 5/3/1 and hard drugs
Sun: weed and bingewatching with my besty to take the edge off
A
Squat
Bench
OHP
Tricep Cable Extension
B
Deadlift
Chin up
Seated Cable Row
I try to alternate ABA BAB three workouts per week, but it seldom works out that way and I'll usually end up giving myself more time to rest. Also thinking of throwing in ab wheel rollouts and/or hanging leg raises to target abs better. Pretty new to gym so having lots of fun researching different exercises and how they target different muscle groups, putting together a workout that seems like it will get me to my goals. I've been realizing how much of a learning experience the fitness journey is, really blows the whole stereotype of the "dumb gym meathead" out of the water when you start to realize the kind of thought, plus the mind/body connection it all really takes.
PPL
Push
Bench press 3x12
OHP 3x 12 (looking for alternative due to shoulder injury)
Dips 3x however many I can do
Close grip bench press 3x12
Skull crushers 3x12
Pull
Chin ups 3x however many I can do
Facepull 3x12
Cable row 3x12
Lat down 3x12
Curls 3x12
Shrugs 3x12
Legs
Squat 3x12
Leg extension 3x12
Deadlift 3x8
Leg curls 3x12
Hip thrust 3x12
Calf's 3x12
How retarted am I? Try to do PPL rest PPL rest
can anyone recommend me a solid 4 day brosplit?
Squat
Bulgarian squat
Lunge
Pull up
DB row
Bench Press
Inclined press
Cross fly
Ohp
Lat raise