Coolcicada's Push/Pull/Legs Routine

[Coolcicada]

just on curls or isolations in general? I know I'm not moving that fast on side laterals.

When I first began, thats basically how I progressed at 5lbs for 3x10 on standing barbell curls.

Its hard to tell, but I would say its different for each individual exercise.

[NorseBB]

When I first began, thats basically how I progressed at 5lbs for 3x10 on standing barbell curls.

Its hard to tell, but I would say its different for each individual exercise.

alright thanks man

[thatonedude_808]

Been doing a modified version of Nunez's Upper/Lower. Have now decided to remove rest days and it seems much more beneficial schedule wise for me to do a P/P/L/P/P/L/R. More than likely using your PPL as a template, modifying a few exercises, and incorporating deadlifts just once every two weeks. Very awesome routine. Thanks!

[Tb0282]

Are you currently still doing this routine cicada?

[marios22558]

guys if i do a pplppl routine my muscles need more time to recover since am using a high volume how can i adjust it since the gym is close at sundays

PS Should i put a lot of volume eg at the last repnumber 5 should i not be able to do the sixth?

[sprinterman23]

Wassup guys, im basically still new to lifting. Some background: I am 16, my height is 5"9 and i weigh 123ish pounds right now. Last summer i was around 150 but lost most of it from fasting while working outside in the summer.
I've been on the track team for about 3 months now. Im trying to become a better sprinter as i try to race in the 200m as of right now.
I didn't know what workout program i should use so I started to follow this video- youtube.com/watch?v=IXae7qYFV24. I've been doing 3 sets with 10 reps each as of now.
My current workout is: 3 Sets 10 Reps. I've also added incline bench, leg extensions, leg curls, and lat pulldowns. I do this at least 3 times a week, but try for tues, thurs, sat and sunday.
1.Bench press
2.Bent over rows
3.Dead-lift
4.Military press
5.Straight bar curls / Triceps extension
6.Shrugs
7.Squats

I wanted to know if i followed Coolcicada's program, would i see better results and better overall looks.

[Coolcicada]

Are you currently still doing this routine cicada?

Not right now. I will be doing it in the summer.

Currently just doing two days/week of compounds and 3 isolations exercises. School workload is too much.

Hope all is well.

[Coolcicada]

guys if i do a pplppl routine my muscles need more time to recover since am using a high volume how can i adjust it since the gym is close at sundays

PS Should i put a lot of volume eg at the last repnumber 5 should i not be able to do the sixth?

Just take an extra rest day each week on Sunday and follow the general pattern.

If your able to do 3*5-6, you should increase the weight by 5 pounds in total.

[Coolcicada]

Wassup guys, im basically still new to lifting.

If you read the post more carefully, you would have seen this is an intermediate routine and not for a beginner.

Try Lyle's upper lower or starting strength.

[NorseBB]

If you read the post more carefully, you would have seen this is an intermediate routine and not for a beginner.

Try Lyle's upper lower or starting strength.

what makes it intermediate?

[Coolcicada]

what makes it intermediate?

I did.

And the higher volume/frequency.

[xRyanSwanson]

Bump for Cicada.

Finally no longer sick with bronchitis, finishing my cut with the minimal version of this.
Once the cut is over, will be bulking on this same routine.

[Mobster1995]

Hey Coolcicada's you see the rep ranges from 3x5
is that just based on strength or does that also affect hypertrophy too? So I can basically gain muscles?


Thanks for this routine btw <3

[Coolcicada]

Hey Coolcicada's you see the rep ranges from 3x5
is that just based on strength or does that also affect hypertrophy too? So I can basically gain muscles?


Thanks for this routine btw <3

http://forum.bodybuilding.com/showth...post1047346071

[Mobster1995]

Thanks Coolcicada's
last one by the way, you know for spiderman routine leg/push/pull

I don't know what sets reps for each one
reps to you btw
sorry for the hassle ty.

[Coolcicada]

Thanks Coolcicada's
last one by the way, you know for spiderman routine leg/push/pull

I don't know what sets reps for each one
reps to you btw
sorry for the hassle ty.

Jokes on you. - I don't either.

[Emarz]

this guy got me green. forever thankfull father

[bogui94]

this guy got me green. forever thankfull father

OP is a cool guy.

[Coolcicada]

^ Can't do them regularly with this amount of frequency and volume and recover fast enough for the next workout.

Thanks Bogui

[Polyphemus]

In your opinion which is better: Standing barbell overhead press or seated dumbbell shoulder press?

[Coolcicada]

Alright thanks.
I'm currently doing JasonDB's, but I'm more of a size-guy so this is why I'd like to start this asap. The compounds are still *x5 so there's no change in there and then there's accesories which is normal. What makes this an intermediate routine?

And what does *x8-10-12 mean? Is it for example, 50lbs x8, next workout 50lbs x10 then 50lbs x12 to then proceed over to 55lbs x8 and continue this path?

facepalm.

can you at least read this page before commenting?

In your opinion which is better: Standing barbell overhead press or seated dumbbell shoulder press?

i like seated barbell, srs.

[musclehead09]

Not right now. I will be doing it in the summer.

Currently just doing two days/week of compounds and 3 isolations exercises. School workload is too much.

Hope all is well.

Ever think about doggcrapp training? In the gym just 3 days a week if u could add in an extra day. I had started it before but started it when cutting which probably isnt a good idea so I'm delaying it till I bulk again. Def good if ur limited on time tho.

Also this is my first post on this thread. Great routine dude. Definitely great if You have a good amount of time to be in the gym.

[Mobster1995]

I'm thinking would it be ok to do

a power day for push/pull/leg
and a hypertrophy rep range day on push/pull/leg too

similar to phat?

[Coolcicada]

Limit one question per customer per page.

Please take a number. Please file all complaints in written form to nattypes.


If you're going to refer people to me, at least spell my name right

sincerely,
natypes

[WatsonS90]

?

What makes this an intermediate routine, compared to a novice one?

It's an intermediate routine because the OP made it that way, also because the volume and frequency is quite high as opposed to something like BLSS, or another 5x5 routine like StrongLifts etc. A true beginner will struggle with the amount of exercise 6 days a week.

[Tb0282]

for spiderman routine leg/push/pull

I don't know what sets reps for each one

Just choose some random reps to your liking. Reps are negligible within reason. IMO you could try lower reps for primary compound like 3-6 reps, moderate reps for secondary compound like 8-10 reps and then for tertiary compound or isolation movements do 12-15 reps

Just find a rhythm you like, you seem to like having a power/hyper days

[SebastianMorar]

It's an intermediate routine because the OP made it that way, also because the volume and frequency is quite high as opposed to something like BLSS, or another 5x5 routine like StrongLifts etc. A true beginner will struggle with the amount of exercise 6 days a week.

But how come you're doing this routine, how does one become an intermediate after less than 2 months of lifting experience? No offense intended.

[WatsonS90]

But how come you're doing this routine, how does one become an intermediate after less than 2 months of lifting experience? No offense intended.

Good question, no offense taken man. Prior to my sig stats I used to do StrongLifts for a while but gave up like an absolute ******* because I injured my back a few months in, something which I really regret.

Different mind set now and more focused to gain some size, I gave this routine a try and it was amazing so I've stuck with it now as I'm enjoying it quite a bit. My body seems to be handling the volume and frequency quite well, obviously the weight isn't too great compared to others but I'll get there one day.

[astensean]

I started this a week or two ago, by the time I get to hammer curls on bicep day I can only do ~20lb max for reps. Should I just stick with that weight or do less sets of curls or something?

I only curl 50 with ez bar by the way, so I guess it's not that bad.

[WatsonS90]

I started this a week or two ago, by the time I get to hammer curls on bicep day I can only do ~20lb max for reps. Should I just stick with that weight or do less sets of curls or something?

I only curl 50 with ez bar by the way, so I guess it's not that bad.

I know dem feels bro, I'm shaking like a ******* when I get to hammer curls.