Routines
Here are a collection of lifting routines recommended for beginner and intermediate lifters.
These programs should be sufficient for those who are progressing linearly on a daily/weekly/monthly basis. Once you have maxed out your linear progression, it is advised to move onto a more advanced routine that is tailor to you and your goals.
- Starting Strength (recommended for beginners)
- 5/3/1
- nSuns
- Greyskull LP
- PPL
Diet & Nutrition
Recommended Reading
- Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding
- Joe Weider's Ultimate Bodybuilding
- Mark Rippetoe's Starting Strength
I went from a heavy 5-8 reps PPL routine to an upper and lower split. Four days a week with A and B days.
I ended up dropping my weights down to 40%-55% of my 1RMs and started shooting for 12-20 Reps per set, 3 sets a lift.
I'm back up to 50ish%-70% of my 1rm as I've consistently been adding on 10lbs to the big 5 (with slight variation) every four to five weeks as I work through the rep range.
Normally starting out around 3x10-12 and finishing out the month something like 14/16/20. I'm probably going to call it quits and move back to heavy weights and lower reps once i hit body weight for 20 reps on bench. At this pace it 2-3 months off as I'm due for deload week.
First time running this high of rep ranges and it honestly feels nice on my joints. The pump is insane.
Arms trained heavily because my arms just do not grow.
Shoulders, I simply look at a dumbell and my shoulders explode. Arms? Nah. Nothing makes them grow except extreme volume and food.
Similar with Chest.
Formatting...
Chest and tris, Back and Bis, Legs, Shoulders and Tris, Legs + whatever needs catching up
I basically do a 5 day split:
Chest and tris Back and Bis Legs Shoulders and Tris Legs + whatever needs catching up
Currently doing 2 sets of 8 - 12 reps (ish). Slow reps. Just grind them out til failure. Getting decent growth atm.
Anyone who's more of an advanced lifter in terms on body weight to 1RM standards care to share their routine?
Im in the process of trying to tailor a routine for myself since I've stalled out on liner progression and need to adapt with heavy and light days.
@Kloi I posted one.yesterday on the jacked tribe. It's from Reactive Training Systems and is an intermediate template you can use to design a routine.
My inner thighs
Looks like I found another area that needs addressing....
Why u talking about your inner thighs on here all coy breh, you a gay faggot, a gaggot?
Well I'm still unsure of what actual muscle/tendons are causing the pain. So I'll take a picture when I get home, highlight the affected area and post a picture here for you guys...for um...science purposes.
Bulgarian split squat PR: 105x6
Squat PR: 135x5 and it fucking hurt my inner thighs.
Looks like I found another area that needs addressing....