THE OFFICIAL *YOU POST YOUR ROUTINE FOR CRITIQUES* THREAD(srs)

[DerekEt]

What lifts should i start 5 3 1 at?

Is this too much volume ?

Lower
Squat 4x4-8
Hack Squat Machine 3x12-15
Leg curl 4x12-15
RDL 3x6-8
Calves+Abs
Barbell Shrug 4x6-10
Shrug Machine 4x10-15

Upper
Flat Barbell Press 4x6-10
Machine Flyes 4x10-15
Pulldown 4x10-15
DB row 4x6-10
DB shoulder press 4x6-10
Lateral Raise 4x10-15
V-Bar pushdown 4x10-15
Incline DB curl 4x10-15

- Frequency : 2 on 1off
- RPT style, ie 1st set to failure, -10% weight on subsequent sets but +1 rep each time, so the 2nd set might still be hard, but 3rd and 4th should be easy. For example, 100KGx6(F), 90KGx7, 80KGx8, 70KGx9
- Progression, add weight when I hit 9-10 reps on the first set.
- Goal : aesthetics.

Thanks

How long have you been on RPT ? Give us numbers of what your BEFORE&AFTER lifts were in a period of time. If it's not broken, and you are progressing aggressively, then don't fix it.

A few things to think about:

#1) Why do you do Shrugs on Lower body day? Now you have fatigued your traps which are heavily used in Shoulder Pressing & Back movements. It just doesn't make much sense, can you place them on Upper Day?

#2) The volume does not seem too high, but some of the exercise selection is questionable. On Upper day, you do 1 Bench movement then Flyes. At your level, I would focus more on Barbell/Dumbbell Benching; flyes are always an afterthought. Although using Pulldowns and Dumbbell Rows is fine, why not use Barbell or T-BAR Rows or Weighted Chins? These exercise are much more difficult and taxing to the body. If you can not perform Chin Ups yet, then obviously using Pulldowns is fine. Honestly it's fine to use Dumbbell Rows, but you will find there is a point when they become too easy, and there is not enough weight on the dumbbells at your gym to keep performing them(unless your gym has very heavy dumbbells). I would do an Overhead Tricep Extension for the Long Head; and do Barbell+Incline Dumbbell curl to cover the bicep heads.

[DerekEt]

2 Day split, Chest/Tris/Back/Bi's all on Upper Body day and the following day I train Legs & Shoulders as well as adding in abs work at the end.
I have tried a P/P/L Split but working shoulders on chest and triceps day showed a loss in strength when training shoulders

I usually do Upper/Lower/Off Repeat

Goals - Aesthetics

It does not matter if you have a loss of strength in training shoulders. You can now gauge your progress based on how strong your shoulders are in their pre-fatigued state.

If fresh you can do 100 pounds x 10, then you try to increase the weight/reps correct? Do the same thing in fatigued state. You may only get 80 x 10, but increase the weight/reps in the fatigued state. Training Shoulders the day after Chest just is not ideal, you are using the same musculature on back to back days. If your goals are "aesthetics", it seems like you want to put on the most muscle size, and strength isn't your primary focus; with that being said you don't need to press on back-to-back days. Simply do your Shoulders with Upper Body; or change your training program into a 3 day training plan.

[Jul031]

Hey!

I would like to have your advice for my training schedule. I have 3 ideas for my new training schedule. If you could tell me which one you'll choose and why, I will appreciate it!

First : 3 on, 1 off
Day 1 : Chest - Triceps - Shoulders - Traps, Number of exercices (3-3-3-1)
Day 2 : Back - Biceps - Abs, Number of exercices (4-3-3)
Day 3 : Legs - Calves, Number of exercices (5-3)
Day 4 : Rest

Second : 6 on, 1 off
Exactly the same as the first one, but :
Day 4 = Repeat day 1
Day 5 = Repeat day 2
Day 6 = Repeat day 3
Day 7 = Rest

Third : 4 on, 1 off
Day 1 : Chest - Triceps - Calves, Number of exercices (4-3-2)
Day 2 : Back - Biceps - Abs, Number of exercices (4-3-3)
Day 3 : Shoulders - Traps - Calves, Number of exercices (4-1-2)
Day 4 : Legs - Abs, Number of exercices (5-3)
Day 5 : Rest

Thanks!!

[spiteful101]

5x5 Program
Phase One
Seated Shoulder Press 5x5
Back squat 5x5
Bench press 5x5
Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.

rather than

45-degree back extension 3x10
Back squat 5x5
Bench press 5x5
Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.

my gym doesn't have 45-degree back extension

[SportbikerKid]

a.) Chest/Triceps/Abs/Front Delts
Incline Bench 3x5
Pec Flies 3x8
Skullcrushers 3x5
Tricep pull downs: 3x8
Decline weighted sit-ups: 4x15
leg press for lulz: 3x5

b.) Shoulders/Back/Biceps
Preacher curls: 3x5
BB rows: 3x5
BB shrugs: warm up, hit 545 for like three reps, 2x10 at 405, 30x315
DB shoulder press: 3x5
Cable lat pull downs: 3x8
DB standing curls: 3x8
wrist curls: 3x15

c.) Legs:
squat: 3x5
seated calf raise: 3x10-12
leg press: 3x8
standing calf raise: 3x10-12
sometimes i'll add various iso machines

monday: a
tuesday: b
wednesday: c
thursday: a
friday: b
saturday: c
sunday: deadlift

HIIT and endurance cardio scattered through the week

...GO!

[DerekEt]

Hey!

I would like to have your advice for my training schedule. I have 3 ideas for my new training schedule. If you could tell me which one you'll choose and why, I will appreciate it!

First : 3 on, 1 off
Day 1 : Chest - Triceps - Shoulders - Traps, Number of exercices (3-3-3-1)
Day 2 : Back - Biceps - Abs, Number of exercices (4-3-3)
Day 3 : Legs - Calves, Number of exercices (5-3)
Day 4 : Rest

Second : 6 on, 1 off
Exactly the same as the first one, but :
Day 4 = Repeat day 1
Day 5 = Repeat day 2
Day 6 = Repeat day 3
Day 7 = Rest

Third : 4 on, 1 off
Day 1 : Chest - Triceps - Calves, Number of exercices (4-3-2)
Day 2 : Back - Biceps - Abs, Number of exercices (4-3-3)
Day 3 : Shoulders - Traps - Calves, Number of exercices (4-1-2)
Day 4 : Legs - Abs, Number of exercices (5-3)
Day 5 : Rest

Thanks!!

Training Goals? Training Experience? Current Lifts? If I had to pick one , I would say whatever allows you to train muscles at least twice a week, meaning option #1 or #2. #1 looks better to me because it is always nice to have one day of rest in between; you will have to find out YOURSELF if you can go 6 days in a row without burning out and actually stay consistent on it. Also, if possible I would do Legs, then Chest-Shoulder-Tricep, then Back-Bicep so your Legs don't experience the fatigued from Back day.

[DerekEt]

5x5 Program
Phase One
Seated Shoulder Press 5x5
Back squat 5x5
Bench press 5x5
Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.

rather than

45-degree back extension 3x10
Back squat 5x5
Bench press 5x5
Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.

my gym doesn't have 45-degree back extension

The Back extensions was only put there to warm up your posterior chain in that training program. You don't HAVE to do them. Do not do Shoulder Press first. Do it after you finish your Bench Press if you desire to have it in the program.

[DerekEt]

a.) Chest/Triceps/Abs/Front Delts
Incline Bench 3x5
Pec Flies 3x8
Skullcrushers 3x5
Tricep pull downs: 3x8
Decline weighted sit-ups: 4x15
leg press for lulz: 3x5

b.) Shoulders/Back/Biceps
Preacher curls: 3x5
BB rows: 3x5
BB shrugs: warm up, hit 545 for like three reps, 2x10 at 405, 30x315
DB shoulder press: 3x5
Cable lat pull downs: 3x8
DB standing curls: 3x8
wrist curls: 3x15

c.) Legs:
squat: 3x5
seated calf raise: 3x10-12
leg press: 3x8
standing calf raise: 3x10-12
sometimes i'll add various iso machines

monday: a
tuesday: b
wednesday: c
thursday: a
friday: b
saturday: c
sunday: deadlift

HIIT and endurance cardio scattered through the week

...GO!

I don't like this at all. You are doing 3x5 on exercises like Preacher Curls. It is not a matter of IF , but WHEN you will get injured with poor choices like this. Have you ever seen anybody doing heavy sets of 3-5 on Preacher Curls? They are an ISOLATION exercise. Go heavy on your Barbell Curls and Incline Dumbbell Curls (~5,6,7,8 reps) then use the Preacher for more the 8-12 rep range. Same goes for skullcrushers. 3x5 Leg Press? I don't like the idea of training Shoulder Press the day after Incline Press/Flat Press/etc. What are your goals on this? Also Deadlifting the day after Squats, and training 7 days a week like this with cardio,HIIT,and conditioning throughout the week is very questionable?

What is your goal? This just seems like a lot of scattering and doesn't make much sense.

[bgtarikat2]

How long have you been on RPT ? Give us numbers of what your BEFORE&AFTER lifts were in a period of time. If it's not broken, and you are progressing aggressively, then don't fix it.

if this post is referring to me Yep i am progressing more aggressively on RPT, for bench and DL, thanks for the Insight i am going to also use it for squats to progress them faster then 5 3 1 also would switching back to a push/pull/legs help me progress faster? since no overlap with one day doing chest then the next shoulders and legs,
what is the most optimal way to split it
push/pull/legs
chest back/legs/shoulders arms
legs shoulders/back bi/chest tri
back shoulder/legs/chest tri

[DerekEt]

if this post is referring to me Yep i am progressing more aggressively on RPT, for bench and DL, thanks for the Insight i am going to also use it for squats to progress them faster then 5 3 1 also would switching back to a push/pull/legs help me progress faster? since no overlap with one day doing chest then the next shoulders and legs,
what is the most optimal way to split it
push/pull/legs chest back/legs/shoulders arms legs shoulders/back bi/chest tri back shoulder/legs/chest tri

You didn't answer the question; can you give us BEFORE&AFTER lifts in a period of time of what you progression looks like? I would assume you are definetly progressing much faster on that than 5/3/1, but it would be nice to see some actual numbers to gauge where you were at.

I'm confused as to what your question is. Are you asking what would be a good way to make a 6 day split training each muscle twice a week, or a 3on/1off split training each muscle twice a week?

[alannigz]

How long have you been on RPT ? Give us numbers of what your BEFORE&AFTER lifts were in a period of time. If it's not broken, and you are progressing aggressively, then don't fix it.

A few things to think about:

#1) Why do you do Shrugs on Lower body day? Now you have fatigued your traps which are heavily used in Shoulder Pressing & Back movements. It just doesn't make much sense, can you place them on Upper Day?

#2) The volume does not seem too high, but some of the exercise selection is questionable. On Upper day, you do 1 Bench movement then Flyes. At your level, I would focus more on Barbell/Dumbbell Benching; flyes are always an afterthought. Although using Pulldowns and Dumbbell Rows is fine, why not use Barbell or T-BAR Rows or Weighted Chins? These exercise are much more difficult and taxing to the body. If you can not perform Chin Ups yet, then obviously using Pulldowns is fine. Honestly it's fine to use Dumbbell Rows, but you will find there is a point when they become too easy, and there is not enough weight on the dumbbells at your gym to keep performing them(unless your gym has very heavy dumbbells). I would do an Overhead Tricep Extension for the Long Head; and do Barbell+Incline Dumbbell curl to cover the bicep heads.

1. I've never done RPT before, giving it a try this time.
2. I'm gonna do lower body after upper, so shrugs shouldn't be a problem.
3. I can only do like 16 bodyweight pullups, so pulldowns are easier for me to progress on given my rep range.
4. Yeah I think I will be hitting the heaviest Dumbell pretty soon on DB rows, but until then I will still be doing it, the MMC on it is just crazy.
5. OH tricep extension in general messes with my left elbow, unless it's bentover cable OH extension.

So maybe I can rotate the bicep and triceps exercise each time ? Say Extension + Barbell curl one session, then pushdown + incline DBs the next.

[DerekEt]

1. Nothing wrong with trying something, many people got great results on RPT. See how your body reacts to it, and make sure you LOG the progression
2. Ok
3. Why not just have your sets do as many pullups as possible, then if you hit failure short of the rep range, jump on the Lat Pulldown?
4. True, it's a very good movement. I would still do either a TBAR or BB Row in your back training
5. Use the Cable OH Extension

You can rotate it if you wish; if it were me I would just do both. You only need ~1 working set per exercise; it should take 10 minutes or less to finish arms.

[bgtarikat2]

You didn't answer the question; can you give us BEFORE&AFTER lifts in a period of time of what you progression looks like? I would assume you are definetly progressing much faster on that than 5/3/1, but it would be nice to see some actual numbers to gauge where you were at.

I'm confused as to what your question is. Are you asking what would be a good way to make a 6 day split training each muscle twice a week, or a 3on/1off split training each muscle twice a week?

bench
at 5 3 1 i went to the week that i did 225 as a 1rm
right now im doing a reverse pyramid of 6x205 (move up to 215x4 next week) 8x195(up to 205x6) 10x185(up to 8x195)

for dl on 531 went up to 335x3 for the 1+ now ~ 2 weeks later, since RPT 345x2 335x5 315x8

i have only been using RPT since 2 weeks.

squat is lagging (Realize why now) did 275x1 for the 1+ week will start using RPT on it.

[DerekEt]

In two weeks you went from 225x1 to 205x6 on the Bench? That's pretty good, certainly means it is working out for you!! Keep up the good work

[SportbikerKid]

I don't like this at all. You are doing 3x5 on exercises like Preacher Curls. It is not a matter of IF , but WHEN you will get injured with poor choices like this. Have you ever seen anybody doing heavy sets of 3-5 on Preacher Curls? They are an ISOLATION exercise. Go heavy on your Barbell Curls and Incline Dumbbell Curls (~5,6,7,8 reps) then use the Preacher for more the 8-12 rep range. Same goes for skullcrushers. 3x5 Leg Press? I don't like the idea of training Shoulder Press the day after Incline Press/Flat Press/etc. What are your goals on this? Also Deadlifting the day after Squats, and training 7 days a week like this with cardio,HIIT,and conditioning throughout the week is very questionable?

What is your goal? This just seems like a lot of scattering and doesn't make much sense.

~I used to do 3x5 BB curls, but all my trainees hated the exercise and strongly encouraged me to switch to preacher curls. -thus i'm now doing 3x5 preacher curls
~threw in that random leg press because I make the kids that lift with me do legs on bench day (because they never come on squat day), so I figure i might as well throw in a strength set
~3x5 skullcrushers are GOAT for tricep strength. This is one thing that pushed my bench up like crazy
~Might switch shoulder press for lat raises
~Deadlifting does not interfere with my squat or vice versa. I can do both in the same gym session and get PR's on both
~Also, I don't burn out. period. my muscles are fully recovered after about 2 days, and the CNS overtraining thing is just BS
~Goals are fat loss while maintaining mass and strength

[alannigz]

1. Nothing wrong with trying something, many people got great results on RPT. See how your body reacts to it, and make sure you LOG the progression
2. Ok
3. Why not just have your sets do as many pullups as possible, then if you hit failure short of the rep range, jump on the Lat Pulldown?
4. True, it's a very good movement. I would still do either a TBAR or BB Row in your back training
5. Use the Cable OH Extension

You can rotate it if you wish; if it were me I would just do both. You only need ~1 working set per exercise; it should take 10 minutes or less to finish arms.

1. Multiple pullup sets to failure is a great way to burn myself out. Done it plenty of times before.
2. 1 workset per exercise ? You're talking about ramp sets right, ie "T-nation" style ? RPT has at least 1 failure set and a subsequent hard set.

[DerekEt]

~I used to do 3x5 BB curls, but all my trainees hated the exercise and strongly encouraged me to switch to preacher curls. -thus i'm now doing 3x5 preacher curls
~threw in that random leg press because I make the kids that lift with me do legs on bench day (because they never come on squat day), so I figure i might as well throw in a strength set
~3x5 skullcrushers are GOAT for tricep strength. This is one thing that pushed my bench up like crazy
~Might switch shoulder press for lat raises
~Deadlifting does not interfere with my squat or vice versa. I can do both in the same gym session and get PR's on both
~Also, I don't burn out. period. my muscles are fully recovered after about 2 days, and the CNS overtraining thing is just BS
~Goals are fat loss while maintaining mass and strength

Your trainees will be wanting to switch back to barbell curls once they tear their distal bicep tendon. It's not a wise decision. Use the barbell curls as the 3x5 exercise if you want to go that low on the rep range with biceps curls. 3x5 Leg Press sounds very silly and can be dangerous since you might accidentally tweak your back using a near 90% 1RM on an exercise where your lumbar region is prone to moving off the seat with that heavy of a load. Do a Front or Back Squat instead. The question is not Deadlifting and Squatting in the same session; I also perform all my Deadlifts and Squats in the same session. It has more to do with using the same musculature two days in a row , in a time that it is already in the process of recovering and growing. I agree that heavy Skullcrushers are very good for blasting your bench, but what good is it if you have elbow tendonitis, or have chronic pain that doesn't allow you to even lift a 2 pound dumbbell? Use heavy close grip bench,JM press,or something more appropriate safety-wise as the main exercise for "5" reps or less, then make the skullcrushers 7-10 reps. You can still go very heavy and trash your triceps in that rep range, while being more gracious to your body. Yes, I understand your muscles are recovered in 2 days; I also train full body every other day , meaning every single body part. I suppose if you want to be superman, go ahead and train 7 days a week along with HIIT,cardio,endurance/conditioning while dropping calories and see what happens. The best of luck to you, tell us how it went. If you are looking to maintain mass and strength, keep the weight on the bar as much as possible, and continue working with heavier weight/lower repetitions so that your neurons are forced to continue lifting heavy ; you might even gain strength.

[DerekEt]

1. Multiple pullup sets to failure is a great way to burn myself out. Done it plenty of times before.
2. 1 workset per exercise ? You're talking about ramp sets right, ie "T-nation" style ? RPT has at least 1 failure set and a subsequent hard set.

Stop one set short of failure. It's silly to say that pull ups are a great way to burn yourself out, it has been decades now that people have done Pullups with no problem. The point is to continually get stronger on the exercise, instead of quitting just because it's hard and Lat Pulldowns are easier. In this stage, you are trying to challenge your body and build all around strength the best you can; and in turn you might even enjoy the muscle-benefiting rewards of it. You don't need to take my advice, you can continue to just keep doing Lat Pulldowns forever - but I wouldn't see why you DON'T want to get better at pullups

If you are doing Reverse Pyramid Training, then I suppose you should just alternate the movements.

[Jul031]

Training Goals? Training Experience? Current Lifts? If I had to pick one , I would say whatever allows you to train muscles at least twice a week, meaning option #1 or #2. #1 looks better to me because it is always nice to have one day of rest in between; you will have to find out YOURSELF if you can go 6 days in a row without burning out and actually stay consistent on it. Also, if possible I would do Legs, then Chest-Shoulder-Tricep, then Back-Bicep so your Legs don't experience the fatigued from Back day.

Great advice! Thanks
Here's the information I forgot to put in my last post:
Training goals : I'm 193lbs now and would like to bulk to 200 for the end of february. (0,6lbs per week)
Training experience : 1 1/2 year (Been only 2 months that I count my macros). I had to spot for 2 months in the middle because of my backpacking trip in Europe.
When you say lifts I guess you mean the exercices that I do for my training? Here's an exemple if I take the option number 1 :
Day 1 (Chest-triceps-shoulders-traps)
Bench press 3 X 8-12
Incline bench press 3 X 8-12
Incline dumbbell flyes 3 X 8-12
Triceps pushdown 3 X 8-12
Skull crushers 3 X 8-12
Cable overhead triceps extension 3 X 8-12
Shoulder press 3 X 8-12
Lateral raise 3 X 8-12
Cable front raise 3 X 8-12
Barbbell shrugs 3 X 8-12

Day 2 (Legs, calves)
Squat 3 X 8-12
One leg leg press 3 X 8-12
Leg extensions 3 X 8-12
Deadlift 3 X 8-12
Lying leg curl 3 X 8-12
Standing calf raise 3 X 15-25
Seated calf raise 3 X 15-25
Calf on the leg press 3 X 15-25

Day 3 (Back - Biceps - Abs)
Dumbell row 3 X 8-12
Wide-grip ulldown 3 X 8-12
Standing pulldown 3 X 8-12
Straight arm pulldown 3 X 8-12
Barbbell curl 3 X 6-12
Incline dumbbell curl 3 X 8-12
High cable curls 3 X 8-12
Personal abs training that I design and it works so that's fine ahahah :P

I know there a lot of volume but since I started I always like to train like that!

[DerekEt]

Great advice! Thanks
Here's the information I forgot to put in my last post:
Training goals : I'm 193lbs now and would like to bulk to 200 for the end of february. (0,6lbs per week)
Training experience : 1 1/2 year (Been only 2 months that I count my macros). I had to spot for 2 months in the middle because of my backpacking trip in Europe.
When you say lifts I guess you mean the exercices that I do for my training? Here's an exemple if I take the option number 1 :
Day 1 (Chest-triceps-shoulders-traps)
Bench press 3 X 8-12
Incline bench press 3 X 8-12
Incline dumbbell flyes 3 X 8-12
Triceps pushdown 3 X 8-12
Skull crushers 3 X 8-12
Cable overhead triceps extension 3 X 8-12
Shoulder press 3 X 8-12
Lateral raise 3 X 8-12
Cable front raise 3 X 8-12
Barbbell shrugs 3 X 8-12

Day 2 (Legs, calves)
Squat 3 X 8-12
One leg leg press 3 X 8-12
Leg extensions 3 X 8-12
Deadlift 3 X 8-12
Lying leg curl 3 X 8-12
Standing calf raise 3 X 15-25
Seated calf raise 3 X 15-25
Calf on the leg press 3 X 15-25

Day 3 (Back - Biceps - Abs)
Dumbell row 3 X 8-12
Wide-grip ulldown 3 X 8-12
Standing pulldown 3 X 8-12
Straight arm pulldown 3 X 8-12
Barbbell curl 3 X 6-12
Incline dumbbell curl 3 X 8-12
High cable curls 3 X 8-12
Personal abs training that I design and it works so that's fine ahahah :P

I know there a lot of volume but since I started I always like to train like that!

To be clear, are these ALL working sets ? . If so, you are doing far too much volume and I would even go as far to saying your gains may even be hindered by doing that much. If you were doing 1-2 sets of Flat,Incline,and Flyes, then it would be fine; it's not the number of exercises. It has to do with the fact you are doing over 9 hard working sets for just your Chest alone. Your push day exercise selection is pretty good, I see no problems with it. You may want to consider swapping out the Front Raises for another side deltoid movement; the side deltoids make up the mass of the shoulder and you are already punishing your Front Deltoid with all the work you are doing pressing-wise. Leg day looks good the way it is, glad to see somebody cares about their calves. You have way too many pulldown movements for back; it seems like a poorly put together back training session. Use Barbell/TBAR/Dumbbell Rows and in your training program, and cut out using two pulldowns+a straight arm pulldown for Pullups+Cable Row or something similar to that. There is no reason to have 3 pulldowns . Your Bicep routine looks fine; have you ever tried Preacher curls? Switch your cable curls with that sometime and see if you like them.

[Jul031]

To be clear, are these ALL working sets ? . If so, you are doing far too much volume and I would even go as far to saying your gains may even be hindered by doing that much. If you were doing 1-2 sets of Flat,Incline,and Flyes, then it would be fine; it's not the number of exercises. It has to do with the fact you are doing over 9 hard working sets for just your Chest alone. Your push day exercise selection is pretty good, I see no problems with it. You may want to consider swapping out the Front Raises for another side deltoid movement; the side deltoids make up the mass of the shoulder and you are already punishing your Front Deltoid with all the work you are doing pressing-wise. Leg day looks good the way it is, glad to see somebody cares about their calves. You have way too many pulldown movements for back; it seems like a poorly put together back training session. Use Barbell/TBAR/Dumbbell Rows and in your training program, and cut out using two pulldowns+a straight arm pulldown for Pullups+Cable Row or something similar to that. There is no reason to have 3 pulldowns . Your Bicep routine looks fine; have you ever tried Preacher curls? Switch your cable curls with that sometime and see if you like them.

Thanks again mate! So if I would like to get better results I should:
1) Drop my 3 chest exercices to 2 sets per exercice
2) Swap front raise for another side delt exercice
3) Remove one pulldown from my schedule and replace it with a TBAR row
4) Sometimes switch to preacher curl for my third bicep exercice

My last question will be is the order of my schedule is fine? Or should I put legs in first then chest then back and biceps so there will always be a day between legs and back.

Thanks!!

[DerekEt]

Legs first, then Chest, then Back. Having a day in between would be better. Yes, do another row instead of having 3 pulldowns. Yes, you don't need more front deltoid work. In general, I would drop the volume of everything you are doing significantly. You don't need 3 working sets on everything, that's WAY too much volume. Try 1-2 working sets top on everything

[400Lb Gorilla]

There you go Derek. In the future to get something to stay in all caps just add something at the end in lower case like i did with the (srs) tag.

Excellent thread by the way. When i finish figuring out a way to clean up the current stickies i will probably be adding this thread up there

[DerekEt]

There you go Derek. In the future to get something to stay in all caps just add something at the end in lower case like i did with the (srs) tag.

Excellent thread by the way. When i finish figuring out a way to clean up the current stickies i will probably be adding this thread up there

Thanks for changing the thread title. Yeah, I figured this would clean up the section, and organize everything into one giant thread which people can even browse through to read previous questions that will most likely answer their own. Would be cool if it was a sticky,yea.

[DerekEt]

Also it would be nice if more people can contribute to the thread in this section. People are coming here for advice because they don't know what to do. This doesn't mean you have to hold their hand; you can even direct to them a sticky link. I just feel like I am the only one answering questions right now. Help me out TBB ! Thanks

[SportbikerKid]

Also it would be nice if more people can contribute to the thread in this section. People are coming here for advice because they don't know what to do. This doesn't mean you have to hold their hand; you can even direct to them a sticky link. I just feel like I am the only one answering questions right now. Help me out TBB ! Thanks

i might be in for this, but you and I would give polar opposite advice lmao

[DerekEt]

Doesn't matter. This thread is not about what one person's advice would be, as long as it is sound advice and they actually have some experience under their belt, then it is fair game. You would be a great contributer.

[vuleje]

Day 1. Legs

Barbell Full Squat: 5x8 (dont like going to heavy with 5 reps, i feel better with 8 reps and i have better form)
Leg Extensions: 2x12
Standing Leg Curl:3x12
Good Morning: 2x15

Day 2. Push

Barbell Bench Press: 5-8x3-5 (adding weight every set i do it till i hit max with 3 reps)
Peck Deck: 3x8
Standing Military Press: 3x5
Side Lateral Raise: 2x12
Lying Barbell Triceps Extension Behind The Head superseted with Close-Grip Barbell Bench Press: 2x12
Triceps Pushdown: 3x12

Day 3. Pull

Deadlift: 3x5 (2warm-ups, 1 working set)
Pendlay Rows: 3x5
Close-Grip Lat Pulldown: 3x8
Seated Bent-Over Rear Delt Raise: 3x12
Barbell Curl: 3x10
Incline Hammer Curls: 2x12

Day 4. Rest
Day 5. Legs
Day 6.Push
Day 7. Pull
Day 8. Rest

Focusing on strenght and size, thinking to add Bench and Triceps short workout on rest days to increase Bench faster, but i dont know?
Also i dont hit traps and calves, to short my workouts i dont have much time i will add them as soon i can.

[handcannon77]

is this a srs thread?

[SportbikerKid]

is this a srs thread?

Post up your routine and find out!