Optimal Weightlifting split for newbie
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Date: August 15th, 2018 1:00 AM Author: lemon useless meetinghouse
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)
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Date: August 15th, 2018 10:41 PM Author: soul-stirring striped hyena
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) |
Date: August 15th, 2018 11:49 PM Author: Thriller parlour partner
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) |
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Date: August 16th, 2018 12:13 AM Author: Burgundy embarrassed to the bone police squad new version
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) |
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