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Optimal Weightlifting split for newbie

Trying to get back into shape. Lost a bunch of muscle over t...
maize boistinker space
  08/14/18
Day 1: 3x5 squat, 3x5 bench press, 3x10 back exercise (your ...
Bearded sexy hunting ground
  08/15/18
This sounds credited. Can I add things like deadlift or bice...
maize boistinker space
  08/15/18
it's necessary to add additional exercises. anything without...
Thriller Plum Box Office Filthpig
  08/15/18
whats the point of this flame? lateral raises, calves, and s...
Spruce piazza pervert
  08/15/18
you need to hit tris calves, otoh, are genetic
Concupiscible Casino Main People
  08/15/18
Absolutely, you can do 1x5 deadlift in place of the weighted...
Bearded sexy hunting ground
  08/15/18
Sounds good to me. I'm actually more worried about injury do...
maize boistinker space
  08/15/18
Do the "valsalva" maneuver while squatting and mak...
Bearded sexy hunting ground
  08/15/18
Good alternatives to squats?
beady-eyed travel guidebook
  08/15/18
Front squats, box squats, single-leg leg press, good morning...
Bearded sexy hunting ground
  08/15/18
Does valsalva fix butt wink?
Boyish Iridescent Bawdyhouse
  08/15/18
No, but it helps protect your spine. A raised heel can help ...
Bearded sexy hunting ground
  08/15/18
How big of a problem is but wink? I’ve read conflicting thin...
Boyish Iridescent Bawdyhouse
  08/15/18
I have always had a bit of butt wink myself, it's just the w...
Bearded sexy hunting ground
  08/15/18
Thanks bro. Last question, do you know anything about groin/...
Boyish Iridescent Bawdyhouse
  08/15/18
To be honest I don't know about what you're experiencing spe...
Bearded sexy hunting ground
  08/15/18
This sounds intense for a mid 30s bro who plays a sport 2-3x...
beady-eyed travel guidebook
  08/15/18
20 mins of lifting 3 days per week?
Thriller Plum Box Office Filthpig
  08/15/18
Seems like you would not be able to perform at a high level ...
beady-eyed travel guidebook
  08/15/18
I feel like your body would get used to it. I'm 31 and his s...
maize boistinker space
  08/15/18
Just say fuck the bro science and rotate 25 min lifts with t...
histrionic azure field
  08/15/18
emphasizing proper form over amount of weight will pay huge ...
jet depressive
  08/15/18
There’s so much terrible advice in this thread that I don’t ...
Outnumbered wagecucks
  08/15/18
Seriously. No mention of pull ups. Barely any chest. Too m...
aphrodisiac cerise center
  08/15/18
This is the split I started out with and I got jacked. Da...
khaki masturbator sandwich
  08/15/18
https://proxy.duckduckgo.com/iu/?u=https%3A%2F%2Ftse2.mm.bin...
Bearded sexy hunting ground
  08/15/18
...
khaki masturbator sandwich
  08/15/18
taint slams are cr. hard to get enough gooch activation with...
cordovan liquid oxygen
  08/15/18
yeah its good to mix in because it loosens you up for the hi...
khaki masturbator sandwich
  08/15/18
wtf are any of these
Concupiscible Casino Main People
  08/15/18
be honest, do you even lift?
cordovan liquid oxygen
  08/16/18
i can't bench 315, so no
Concupiscible Casino Main People
  08/16/18
...
chestnut insane plaza
  08/15/18
can you repost that link
khaki masturbator sandwich
  08/15/18
yeah, i deleted my post because i misread the title, thought...
chestnut insane plaza
  08/16/18
how many reps/sets also how experienced were you with oly...
khaki masturbator sandwich
  08/16/18
i did it for a couple years, wasnt crazy experienced. just g...
chestnut insane plaza
  08/16/18
you cant get enough of gay sex sites, can you?
sticky hyperactive locale keepsake machete
  08/16/18
(guy who is barely taint slamming 115)
khaki masturbator sandwich
  08/16/18
Go for a walk instrad.
Clear Cowardly Shrine Patrolman
  08/16/18
...
sticky hyperactive locale keepsake machete
  08/16/18


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Reply Favorite

Date: August 14th, 2018 11:58 PM
Author: maize boistinker space

Trying to get back into shape. Lost a bunch of muscle over the last year. Assume you had to play a sport (basketball) twice per week, what kind of schedule would you keep for lifting?

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36618787)



Reply Favorite

Date: August 15th, 2018 1:00 AM
Author: Bearded sexy hunting ground

Day 1: 3x5 squat, 3x5 bench press, 3x10 back exercise (your choice of dumbbell row/barbell row/cable row)

Day 2: 3x8 weighted back extensions, 3x5 overhead press, 3x10 back exercise (different choice than day 1)

Alternate days 1 and 2

Try to train 3x per week



(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36619103)



Reply Favorite

Date: August 15th, 2018 10:20 PM
Author: maize boistinker space

This sounds credited. Can I add things like deadlift or bicep curls or dips ?

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624076)



Reply Favorite

Date: August 15th, 2018 10:22 PM
Author: Thriller Plum Box Office Filthpig

it's necessary to add additional exercises. anything without dips, lateral raises, rows, lunges, calves, skull crushers etc. is a dad workout

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624088)



Reply Favorite

Date: August 15th, 2018 10:33 PM
Author: Spruce piazza pervert

whats the point of this flame? lateral raises, calves, and skull crushers are necessary? ljl

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624173)



Reply Favorite

Date: August 15th, 2018 11:58 PM
Author: Concupiscible Casino Main People

you need to hit tris

calves, otoh, are genetic

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624720)



Reply Favorite

Date: August 15th, 2018 10:22 PM
Author: Bearded sexy hunting ground

Absolutely, you can do 1x5 deadlift in place of the weighted back extensions... the back extensions are just the "safer" choice if you are a 30s-mo worried about injury which most of this board is. If you want big guns go for 5x10 bicep curls 1x per week with relatively light weights.

And squat deep, no parallel or higher junk.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624092)



Reply Favorite

Date: August 15th, 2018 10:25 PM
Author: maize boistinker space

Sounds good to me. I'm actually more worried about injury doing ATG squats than with doing deadlift.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624114)



Reply Favorite

Date: August 15th, 2018 10:35 PM
Author: Bearded sexy hunting ground

Do the "valsalva" maneuver while squatting and make sure your form is solid, knees out, don't bounce on your knees at the bottom and your chance of injury is extremely low. For extra peace of mind you could buy some high-quality knee sleeves that you slip on for squats.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624184)



Reply Favorite

Date: August 15th, 2018 10:39 PM
Author: beady-eyed travel guidebook

Good alternatives to squats?

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624212)



Reply Favorite

Date: August 15th, 2018 10:47 PM
Author: Bearded sexy hunting ground

Front squats, box squats, single-leg leg press, good mornings, deadlifts, weighted back extensions... but none are as good as squats

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624258)



Reply Favorite

Date: August 15th, 2018 10:41 PM
Author: Boyish Iridescent Bawdyhouse

Does valsalva fix butt wink?

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624227)



Reply Favorite

Date: August 15th, 2018 10:47 PM
Author: Bearded sexy hunting ground

No, but it helps protect your spine. A raised heel can help butt wink immensely, particularly a proper weightlifting shoe

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624261)



Reply Favorite

Date: August 15th, 2018 10:55 PM
Author: Boyish Iridescent Bawdyhouse

How big of a problem is but wink? I’ve read conflicting things

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624298)



Reply Favorite

Date: August 15th, 2018 11:01 PM
Author: Bearded sexy hunting ground

I have always had a bit of butt wink myself, it's just the way I'm built (super-tight calves and hamstrings), but it's never caused an issue after years of weight training and I've squatted 345 and deadlifted 445. Just like back rounding while deadlifting, people only focus on it (not incorrectly, per se) but miss the more important issue, which is that you first build up the supporting musculature by starting your progression at modest poundages, and learn how to brace your core properly (and use valsalva). If you do those things then it won't matter that much if there's a bit of butt wink. And in any case a proper weightlifting shoe might remove all your butt wink instantly.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624332)



Reply Favorite

Date: August 15th, 2018 11:41 PM
Author: Boyish Iridescent Bawdyhouse

Thanks bro. Last question, do you know anything about groin/hip pain when squatting? When I go parallel I can feel something pinching in my groin hip area, not sure exactly where. It’s not really painful but I’m worried about what will happen once I lift heavier.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624594)



Reply Favorite

Date: August 15th, 2018 11:49 PM
Author: Bearded sexy hunting ground

To be honest I don't know about what you're experiencing specifically, but I'll say that it is pretty rare for there to be acute injuries in weightlifting unless you're attempting to lift way over your abilities... most injuries are chronic and you can see/feel them coming and adjust. If you start at a modest weight for 3x5, then add 5 pounds each time, you should be fine, and if it ever starts to become an issue just back off. Following a squat progression properly for 6 months often has the effect of curing people's injuries by correcting muscle imbalances, rather than causing injury.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624649)



Reply Favorite

Date: August 15th, 2018 10:24 PM
Author: beady-eyed travel guidebook

This sounds intense for a mid 30s bro who plays a sport 2-3x a week

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624107)



Reply Favorite

Date: August 15th, 2018 10:25 PM
Author: Thriller Plum Box Office Filthpig

20 mins of lifting 3 days per week?

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624118)



Reply Favorite

Date: August 15th, 2018 10:28 PM
Author: beady-eyed travel guidebook

Seems like you would not be able to perform at a high level in sports if you're training 3x a week like that

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624135)



Reply Favorite

Date: August 15th, 2018 10:29 PM
Author: maize boistinker space

I feel like your body would get used to it. I'm 31 and his split seems pretty easy to me provided proper nutrition

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624145)



Reply Favorite

Date: August 15th, 2018 10:41 PM
Author: histrionic azure field

Just say fuck the bro science and rotate 25 min lifts with the understanding that

1. Deadlift is most important. Dont overdo it and no one gives a fuck how much you can lift. Its a lower back exercise so dont overstrain your lower back. Bitch weight is fine. This is to be done on back day.

2. Free squats are king. Much like deadlift no one fucking cares how much you can do and if youre over 22 and not a pro athelete dont get under significant weight. It works a lot of muscle groups.

3. For chest dumbels are best but barbels and machines are fine in that order.

4. Other than that, just do whatever you want. Reps dont matter. Honestly, no real need for three sets.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624225)



Reply Favorite

Date: August 15th, 2018 10:52 PM
Author: jet depressive

emphasizing proper form over amount of weight will pay huge dividends; get strength trainer instruction if necessary to show u how, spot and monitor progress

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624278)



Reply Favorite

Date: August 15th, 2018 11:17 PM
Author: Outnumbered wagecucks

There’s so much terrible advice in this thread that I don’t really know where to start.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624427)



Reply Favorite

Date: August 15th, 2018 11:56 PM
Author: aphrodisiac cerise center

Seriously. No mention of pull ups. Barely any chest. Too much legs for someone who isn't an athlete

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624702)



Reply Favorite

Date: August 15th, 2018 11:49 PM
Author: khaki masturbator sandwich

This is the split I started out with and I got jacked.

Day 1:

Detonator Skips (1x10, 1x8, 1x5, 1x3, 1xMAX)

Jack Slings (3x8-12)

Super set Doo Wops (4x10) with Knuckle Hammers (4x10)

Super set Donkey Punches (4x10) with Rotary Slips (4x10)

For abs just do a bunch of Gut-Thrusters until you start cramping

DAY 2:

Sphincter Decompressions (5x5)

Heel Licks (4x10)

Taint Slams (5x5)

Longrange Hipshots (4x10)

Shoulder Clicks (5x5)

Reverse Incline Ankle Fucks (4x10)

Then do Cankle Splitters for abs

Make sure to supplement this with lots of hard cheeses. Cheddar will be your go to but be sure to mix in some Parmesan post-workout and Swiss on cheat days. Add salt.

Do lots of esophagal stretching too. If you don't your lungs might explode if you go too hard on Donkey Punches.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624643)



Reply Favorite

Date: August 15th, 2018 11:52 PM
Author: Bearded sexy hunting ground

https://proxy.duckduckgo.com/iu/?u=https%3A%2F%2Ftse2.mm.bing.net%2Fth%3Fid%3DOIP.bmldQPxQ3cos4e1pJ5zgygHaFj%26pid%3D15.1&f=1

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624664)



Reply Favorite

Date: August 15th, 2018 11:59 PM
Author: khaki masturbator sandwich



(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624726)



Reply Favorite

Date: August 15th, 2018 11:54 PM
Author: cordovan liquid oxygen

taint slams are cr. hard to get enough gooch activation without doing isolation exercises.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624688)



Reply Favorite

Date: August 15th, 2018 11:59 PM
Author: khaki masturbator sandwich

yeah its good to mix in because it loosens you up for the hipshots and ankle fucks

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624724)



Reply Favorite

Date: August 15th, 2018 11:59 PM
Author: Concupiscible Casino Main People

wtf are any of these

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624730)



Reply Favorite

Date: August 16th, 2018 12:01 AM
Author: cordovan liquid oxygen

be honest, do you even lift?

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624733)



Reply Favorite

Date: August 16th, 2018 12:02 AM
Author: Concupiscible Casino Main People

i can't bench 315, so no

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624744)



Reply Favorite

Date: August 15th, 2018 11:57 PM
Author: chestnut insane plaza



(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624706)



Reply Favorite

Date: August 15th, 2018 11:58 PM
Author: khaki masturbator sandwich

can you repost that link

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624719)



Reply Favorite

Date: August 16th, 2018 12:01 AM
Author: chestnut insane plaza

yeah, i deleted my post because i misread the title, thought it said "olympic weightlifing" instead of optimal.

https://www.catalystathletics.com/article/1686/The-Simplest-Olympic-Weightlifting-Program-in-the-World/

used to train at this gym - they're 180

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624734)



Reply Favorite

Date: August 16th, 2018 12:04 AM
Author: khaki masturbator sandwich

how many reps/sets

also how experienced were you with olympic lifts? i havent done them since hs

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624753)



Reply Favorite

Date: August 16th, 2018 12:13 AM
Author: chestnut insane plaza

i did it for a couple years, wasnt crazy experienced. just gotta make sure you still have the flexibility/hip and shoulder mobility to do them properly.

here's another way to train with sets/reps included:

http://web.archive.org/web/20140421065134/http://www.pendlay.com:80/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html

most of the time you want to do sets of 2 reps and singles, sometimes triples, never more than 3 reps. 5 sets for 2-3 reps, or 10 singles is pretty common.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624801)



Reply Favorite

Date: August 16th, 2018 12:01 AM
Author: sticky hyperactive locale keepsake machete

you cant get enough of gay sex sites, can you?

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624742)



Reply Favorite

Date: August 16th, 2018 12:02 AM
Author: khaki masturbator sandwich

(guy who is barely taint slamming 115)

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624750)



Reply Favorite

Date: August 16th, 2018 12:01 AM
Author: Clear Cowardly Shrine Patrolman

Go for a walk instrad.

(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624738)



Reply Favorite

Date: August 16th, 2018 12:02 AM
Author: sticky hyperactive locale keepsake machete



(http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624746)