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Rate this workout routine for a bro who works a lot
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Date: August 17th, 2018 7:25 PM Author: Lilac stead Pretty twinky so this will get modified as I get stronger. Eg replacing back exercises with pull ups and dead lifts. But been working out for a few months and this is where I’ve landed. I just alternate these two days — usually only have time to go to gym twice a week on average.
DAY 1 Cable rows 3x10 Bench press 3x5 Pectoral flies 3x10 Curls 3x8 Triceps 3x10 Delt dumbell raises 3x10 Leg raises 5x10 Plank 1 minute
DAY 2 Squat 3x5 Lat pulls 3x8 Dumbbell rows 3x8 Run 3 mi at incline Incline sit ups 3x10 Plank 1 minute |
Date: August 17th, 2018 7:26 PM Author: onyx state It’s not terrible but strictly worse than any number of available programs. (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635669) |
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Date: August 17th, 2018 7:28 PM Author: Lilac stead Link to a good two day program?
My issue is most “programs” seem to assume you can work out 3-5 times a week |
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Date: August 17th, 2018 7:30 PM Author: onyx state Greg Nuckols has some free 2-day squat, bench, and DL programs on his website, StrongerByScience.com. Do those and tack on your fluff work after.
You’re also almost certainly squatting too high. |
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Date: August 17th, 2018 7:31 PM Author: Lilac stead Thanks.
I want to gain MASS. Everyone says high weight low reps to fail. Wrong? |
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Date: August 17th, 2018 7:32 PM Author: onyx state Read his article on the hypertrophy rep range.
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/amp/ |
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Date: August 17th, 2018 7:33 PM Author: Lilac stead Thanks (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635718) |
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Date: August 17th, 2018 7:35 PM Author: Opaque Nighttime Abode Goal In Life Don't aim for hypertrophy -- better to aim for strength long term.
Hypertrophy workouts lead to more joint injuries / issues.
Difference in Muscle size will be minimal. |
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Date: August 17th, 2018 7:36 PM Author: onyx state They basically come hand in hand unless you’re doing sets of like 20. (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635737) |
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Date: August 17th, 2018 7:40 PM Author: Opaque Nighttime Abode Goal In Life I like conjugate method dynamic day shit -- eg. shit like 9 speed sets of 3 at 55%, or 12 sets of 1 at 60%. (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635757) |
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Date: August 17th, 2018 7:41 PM Author: onyx state Essentially no good natural lifter trains this way. It’s inferior in more than a few ways. (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635762) |
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Date: August 17th, 2018 7:43 PM Author: Opaque Nighttime Abode Goal In Life My point is that it's great for injury prevention / longevity.
That's why the hardcore crazy mother fucker powerlifters moving really serious weight do it -- their joints can take it.
Also -- lots of natty lifters do high volumes of singles / doubles / triples without doing full on Westside. |
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Date: August 17th, 2018 7:46 PM Author: onyx state They don’t do them at fucking 55% lmao (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635786) |
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Date: August 17th, 2018 7:47 PM Author: Opaque Nighttime Abode Goal In Life https://mathiasmethod.files.wordpress.com/2017/06/powerlifting-program-dynamic-lifting-chart1.jpg (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635799) |
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Date: August 17th, 2018 7:52 PM Author: onyx state That dude competes in untested feds (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635844) |
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Date: August 17th, 2018 7:38 PM Author: Marvelous Doctorate (mark rippetoe) (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635744) |
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Date: August 18th, 2018 12:09 AM Author: Emerald business firm This is backwards. Going heavy as fuck for 3x5 will get you injured much quicker than lighter weight/higher reps. (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36637002) |
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Date: August 17th, 2018 7:48 PM Author: Low-t histrionic mexican https://www.youtube.com/watch?v=lMPsIeBk81w
wrong poast reply |
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Date: August 17th, 2018 7:34 PM Author: Opaque Nighttime Abode Goal In Life If you can only get to the gym twice per week, you need to do full body workouts each time.
EG:
Day 1) -Flat Bench -Dumbell shoulder presses -Dead lift -One legged squats -Pullups -Side raises
Day 2) -Squats -Rack Pulls -Standing Military Press -Incline DB bench -Cable Rows -Front raises
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Date: August 17th, 2018 7:36 PM Author: Lilac stead Thanks (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635738) |
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Date: August 17th, 2018 7:36 PM Author: Low-t histrionic mexican just do some combo of
bench mp squat deadlift rows pullups
and add maybe one corresponding isolation for secondary muscles (slullcrusshers after bench/mp, biceps curls after rows/pullups, quad work like lunges after squats, glute-ham raise posterior chain type shit after deads as well as some grip training (buy some captains of crush grippers, trust me))
im kooky about forearm stuff so i sometimes throw in grip work a few tomes per week. having thick forearms and strong grip is sick though. and generally useful.
adjust your reps/weight according to whether you want to focus on hypertrophy, endurance, strength or power/explosiveness. |
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Date: August 17th, 2018 7:34 PM Author: Idiotic azn legal warrant Need a routine for someone who plays a sport 2-3x a week. I want to workout to perform better not necessarily to get bigger (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635725) |
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Date: August 17th, 2018 7:35 PM Author: onyx state See my advice above. (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635731) |
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Date: August 17th, 2018 7:38 PM Author: Opaque Nighttime Abode Goal In Life 2 day full body workouts are what I do when I'm training for something else.
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Date: August 17th, 2018 7:39 PM Author: Diverse jet-lagged pit Ljl @ planking (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635750) |
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Date: August 17th, 2018 7:40 PM Author: onyx state Our bro needs to hop on dat AB WHEEL (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635758) |
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Date: August 17th, 2018 7:45 PM Author: Opaque Nighttime Abode Goal In Life I'm running a legit powerlifting porgram right now and it legit has ab wheel on it. (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635783) |
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Date: August 17th, 2018 7:46 PM Author: Diverse jet-lagged pit Cr (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635791) |
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Date: August 17th, 2018 7:42 PM Author: Marvelous Doctorate fine for a fat beginner. It's good he's thinking about his abs/core when most poasters will screech "thquatting is a core exerthize!!" (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635766) |
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Date: August 17th, 2018 7:43 PM Author: onyx state Front squatting is actually decent for core, imo (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635770) |
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Date: August 17th, 2018 7:45 PM Author: Marvelous Doctorate youre right that is a good point (http://www.autoadmit.com/thread.php?thread_id=4054437&forum_id=2#36635780) |
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Date: August 17th, 2018 7:41 PM Author: Marvelous Doctorate it's better than most workouts I see posted here.
Do pullups sometimes instead of pull downs.
Probably don't need to be doing 5 sets of anything -- just burning calories at that point.
I would add a leg movement or two. Lunges at a minimum and a leg curl machine or pussy-stretch machine if you've got the time
Shoulder press is 100% essential, missed that omission |
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Date: August 17th, 2018 11:44 PM Author: Lilac stead Thx Wilbur This is acr Appreciate it |