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Optimal Weightlifting split for newbie

Trying to get back into shape. Lost a bunch of muscle over t...
Narrow-minded stock car trump supporter
  08/14/18
Day 1: 3x5 squat, 3x5 bench press, 3x10 back exercise (your ...
Opaque azn
  08/15/18
This sounds credited. Can I add things like deadlift or bice...
Narrow-minded stock car trump supporter
  08/15/18
it's necessary to add additional exercises. anything without...
obsidian sandwich stag film
  08/15/18
whats the point of this flame? lateral raises, calves, and s...
Territorial hell
  08/15/18
you need to hit tris calves, otoh, are genetic
Contagious Doctorate Library
  08/15/18
Absolutely, you can do 1x5 deadlift in place of the weighted...
Opaque azn
  08/15/18
Sounds good to me. I'm actually more worried about injury do...
Narrow-minded stock car trump supporter
  08/15/18
Do the "valsalva" maneuver while squatting and mak...
Opaque azn
  08/15/18
Good alternatives to squats?
Boyish bonkers sex offender range
  08/15/18
Front squats, box squats, single-leg leg press, good morning...
Opaque azn
  08/15/18
Does valsalva fix butt wink?
Sinister wild corn cake windowlicker
  08/15/18
No, but it helps protect your spine. A raised heel can help ...
Opaque azn
  08/15/18
How big of a problem is but wink? I’ve read conflicting thin...
Sinister wild corn cake windowlicker
  08/15/18
I have always had a bit of butt wink myself, it's just the w...
Opaque azn
  08/15/18
Thanks bro. Last question, do you know anything about groin/...
Sinister wild corn cake windowlicker
  08/15/18
To be honest I don't know about what you're experiencing spe...
Opaque azn
  08/15/18
This sounds intense for a mid 30s bro who plays a sport 2-3x...
Boyish bonkers sex offender range
  08/15/18
20 mins of lifting 3 days per week?
obsidian sandwich stag film
  08/15/18
Seems like you would not be able to perform at a high level ...
Boyish bonkers sex offender range
  08/15/18
I feel like your body would get used to it. I'm 31 and his s...
Narrow-minded stock car trump supporter
  08/15/18
Just say fuck the bro science and rotate 25 min lifts with t...
adventurous vermilion codepig sound barrier
  08/15/18
emphasizing proper form over amount of weight will pay huge ...
Stimulating mediation office
  08/15/18
There’s so much terrible advice in this thread that I don’t ...
Cerise buck-toothed shrine coldplay fan
  08/15/18
Seriously. No mention of pull ups. Barely any chest. Too m...
flirting pearl abode mad cow disease
  08/15/18
This is the split I started out with and I got jacked. Da...
carmine hairraiser mood main people
  08/15/18
https://proxy.duckduckgo.com/iu/?u=https%3A%2F%2Ftse2.mm.bin...
Opaque azn
  08/15/18
...
carmine hairraiser mood main people
  08/15/18
taint slams are cr. hard to get enough gooch activation with...
Vivacious Pearly Fortuitous Meteor Resort
  08/15/18
yeah its good to mix in because it loosens you up for the hi...
carmine hairraiser mood main people
  08/15/18
wtf are any of these
Contagious Doctorate Library
  08/15/18
be honest, do you even lift?
Vivacious Pearly Fortuitous Meteor Resort
  08/16/18
i can't bench 315, so no
Contagious Doctorate Library
  08/16/18
...
laughsome bright famous landscape painting faggotry
  08/15/18
can you repost that link
carmine hairraiser mood main people
  08/15/18
yeah, i deleted my post because i misread the title, thought...
laughsome bright famous landscape painting faggotry
  08/16/18
how many reps/sets also how experienced were you with oly...
carmine hairraiser mood main people
  08/16/18
i did it for a couple years, wasnt crazy experienced. just g...
laughsome bright famous landscape painting faggotry
  08/16/18
you cant get enough of gay sex sites, can you?
Slippery telephone
  08/16/18
(guy who is barely taint slamming 115)
carmine hairraiser mood main people
  08/16/18
Go for a walk instrad.
French Place Of Business
  08/16/18
...
Slippery telephone
  08/16/18


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Reply Favorite

Date: August 14th, 2018 11:58 PM
Author: Narrow-minded stock car trump supporter

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: Opaque azn

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: Narrow-minded stock car trump supporter

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: obsidian sandwich stag film

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: Territorial hell

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: Contagious Doctorate Library

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: Opaque azn

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: Narrow-minded stock car trump supporter

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: Opaque azn

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: Boyish bonkers sex offender range

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: Opaque azn

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: Sinister wild corn cake windowlicker

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: Opaque azn

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: Sinister wild corn cake windowlicker

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: Opaque azn

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: Sinister wild corn cake windowlicker

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: Opaque azn

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: Boyish bonkers sex offender range

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: obsidian sandwich stag film

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: Boyish bonkers sex offender range

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: Narrow-minded stock car trump supporter

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: adventurous vermilion codepig sound barrier

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: Stimulating mediation office

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: Cerise buck-toothed shrine coldplay fan

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: flirting pearl abode mad cow disease

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: carmine hairraiser mood main people

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: Opaque azn

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: carmine hairraiser mood main people



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



Reply Favorite

Date: August 15th, 2018 11:54 PM
Author: Vivacious Pearly Fortuitous Meteor Resort

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: carmine hairraiser mood main people

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: Contagious Doctorate Library

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: Vivacious Pearly Fortuitous Meteor Resort

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: Contagious Doctorate Library

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: laughsome bright famous landscape painting faggotry



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



Reply Favorite

Date: August 15th, 2018 11:58 PM
Author: carmine hairraiser mood main people

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: laughsome bright famous landscape painting faggotry

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: carmine hairraiser mood main people

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: laughsome bright famous landscape painting faggotry

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: Slippery telephone

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: carmine hairraiser mood main people

(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: French Place Of Business

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: Slippery telephone



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