Should the first press day be bench and the next be shoulder press or just do them both ?
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02-27-2019, 11:54 AM #1771
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03-06-2019, 09:30 PM #1772
such a solid routine, just need to ask one question how do i progress on such routine, for example do i increase weights in compounds whenever i hit the 5 reps in the next workout or increase weights each week and for isolation do i increase weights when i hit 10 reps by each workout too or each week
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04-02-2019, 11:05 AM #1773
Hi guys,
Alright i have a new gym at home all is from Technogym its important to say because all my routine will be based on these technogym station (all free weight)
THE GYM
Dumbbels from 10kgs to 40gs / Enough weight for any big lift exercice
Bench adjustable
Bench press
Shoulder press technogym
Cable station dual adjustable pulley technogym
Pure row technogym
Pure pulldown technogym
Legpress
THE ROUTINE
So im lifting for few years not like crazy about it but somewhat consistent over the years for sure (4ish), i dont do/have any pr but i clean 4x8 benchpress @180lbs/80ish Kg.
I would qualify myself intermediate and my main goal is aesthetics/hypertrophy and then strenght.
I think its important for you if you want to help me to know bit of this stuff.
Then i have problem around my lumbar region wich last for too long, will have appointment with specialist soon.
Really heavy burning around my lumbar region while squatting/Deadlift its impossible to do it anymore otherwise i guess will be worst.
So i need to ditch Squatting/Deadlift or any others exercices putting in tension my lumbar region...
Legpress is doing okay until i dont go to low in reps and put rly heavy weights.
So with all this **** then there is my routine going this way PPL/off/PPL.
Push
4x8-12 Benchpress
" " shoulder press
" " Dumbbell incline chest
3x10-12 Dumbbell Side lateral raise
" " Triceps pushdown
" " Shrugs
PULL
4x8-10 Pure row technogym
4x10-12 Pure pulldown technogym
????? Missing exercice without lumbar stress
4x10-12 Barbell bicep curl
3x10-12 Hammer curl
LEGS
4x10 Legpress
" " Dumbbell Lunge
???? Missing because no leg curl extension/ Wich exercice without lumbar stress
???? Missing because no leg curl/Wich exercice without lumbar stress?
QUESTIONS
So i have few questions regarding this routine will make it easy for you.
First wich exercice can i add to my routine to fill in the missing station?
I have no clue about the volume, i really randomize it how do i know i have enough sets? How do i know its better 3x12 or 4x12 any evidence based ?!
How should i progress since i will hit twice the muscle, normal overload? Keep trying to add small weights? Seems obv to me when i was doing brosplit but here the frequency will be higher and i guess will be hard to add always every 4-5 days.
Many thanks !
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04-10-2019, 04:32 AM #1774
My apologies if this has been covered already - Not very familiar with how to navigate through this forum whilst searching for specifics.
Has the above routine been manipulated for PHAT at all or is this simply a routine that is done week in week out aiming for both strength AND hypertrophy?
I guess what i'm basically asking is whether the same 6/7 exercises per day is sufficient twice a week or whether different isolation exercises should be rotated in days 4,5 and 6? And should days 1,2 and 3 be aimed at strength whislt 4,5 and 6 be aimed at hypertrophy?
Please excuse me if this has been covered, just trying to get my head around it.
Been training for roughly 4 years now and want to nail my 6 day PPL split for both strength and size so trying to seek the optimal routine.
Thanks,
Brad
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04-15-2019, 12:46 AM #1775
Just wanted to show my appreciation for this routine, it’s excellent is an understatement. My squat and bench has gone up almost 30 pounds each in under 3 weeks! Unbelievable. After being burnt out all the time from full body 3x a week, this is perfect. I was stuck for a few months, not really sure what I was going to do, so happy I stumbled across this routine, 10/10!
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04-24-2019, 12:39 PM #1776
I just wanted to say thank you for this program. I don't post on here, I just lurk, but I stumbled upon this program maybe a year ago?
I just added deadlifts to pull day, I don't know if that's bad but whatever. I went from 330 lbs to about 225 lbs. I'm still pretty fat, but I made this much progress in roughly a year. I actually really enjoyed this program too, I never felt like the Leg day was overly taxing but I still got the solid consistent burn I was shooting for, although the first few weeks I couldn't walk.
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05-21-2019, 04:55 PM #1777
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05-30-2019, 10:28 AM #1778
I switched out some exercises like lat pulldowns for pullups 3-4x 8-10 reps, bendover dumbbell rows for seated cable ones and incline dumbbell press for 3x8-10 reps instead of incline barbell of 3x5. Also do some sumo deadlifts on back days if my legs arent too tired. Anything wrong with these changes?
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05-30-2019, 12:59 PM #1779
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06-12-2019, 01:04 PM #1780
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08-27-2019, 07:46 AM #1781
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08-27-2019, 09:44 AM #1782
- Join Date: Aug 2016
- Location: United Kingdom (Great Britain)
- Age: 24
- Posts: 13
- Rep Power: 0
What is the rep/sets range for pull day on Spiderman997 workout??
Originally Posted by Spiderman997
Contributed by Spiderman997.
Legs:
Squat
Hack squat
Leg extensions
Hamstring curls
SLDL
Calves
Push:
Bench press
DB incline bench
DB seated press
DB side raises
Rope pushdowns
Pull:
Deadlift
Weighted pull-ups
Face pulls
Chest supported rows
Incline DB curls
Hammer curls
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08-29-2019, 02:21 AM #1783
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08-29-2019, 01:36 PM #1784
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09-04-2019, 05:50 AM #1785
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10-07-2019, 11:53 AM #1786
Hey, i would love some advise.
Up untill recently i've been doing back+chest, shoulders+arms and legs. Alternating between back/chest etc.
Last week i switched to a pull/push/leg routine. However im noticing on the push day that im having some trouble. After the first exersise benching i doont ssem to have a whole lot of strength left to do shoulders right after. An dont feel like im able to hit shoulders propperly.
Is it just me trying to go to go too heavy on the first exersise or something to get used to on this routine since im used to do oppositie groups?
Pull and legs do seem to go just fine.
Thanks
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12-15-2019, 08:12 PM #1787
Hey I've been following this routine since April and I regret not finding it sooner.
For bench, is it better to do:
A:
5 reps of 200lbs (5th rep was hard)
5 reps of 195lbs (5th rep was hard)
5 reps of 190lbs (5th rep was hard)
or
B:
5 reps of 195lbs (could have done more)
5 reps of 195lbs (could have done more)
5 reps of 195lbs (5th rep was hard)
Even if both are acceptable, which one is more recommended?
I take 90 second breaks btw if it matters.
Thank you
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01-08-2020, 06:33 PM #1788
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01-08-2020, 06:38 PM #1789
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05-26-2020, 11:23 AM #1790
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09-03-2020, 05:09 AM #1791
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09-03-2020, 03:17 PM #1792
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10-29-2020, 03:02 AM #1793
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03-14-2021, 04:31 PM #1794
Hey I'm really confused two things
-Are you supposed to do all of this in one day/ one visit to the gym? Like if I go 3 times a week just do all of this each time?
-What does 3x5,4x5-6 etc mean?
-You'er supposed to do it in order so like ppl/ppl rest that means do it all in a day without breaks?
Please help
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03-14-2021, 04:54 PM #1795
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03-14-2021, 08:14 PM #1796
No it's my first time going to do the gym and found this recommendation on the internet. I know they sound dumb
So 3x5 means 3 sets of 5 with breaks in between. Are you supposed to finish three sets before moving on to the next one on the list? And after reading a bit i'm guessing push/pull/leg is each on a different day? And if I do not use the barbell, can I use the machine instead?
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03-18-2021, 02:08 PM #1797
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Posts: 12,463
- Rep Power: 44730
Each section is the workout for the day. You do Push the first day, Pull the second day, Legs the third day, and then take a rest day. The cycle then repeats.
3x5 means 3 sets of 5 reps, 4x5-6 means 4 sets, and you want at least 5, likely you will struggle for the sixth. You finish one exercise before moving onto another.
It’s an intermediate routine because of the heavy volume. I recommend you do something else if you are just starting, like a Upper Lower.Misc Cologne Crew
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06-10-2021, 02:30 PM #1798
- Join Date: Apr 2012
- Location: Maryland, United States
- Age: 30
- Posts: 12,881
- Rep Power: 16045
Lol Coolcicada is the guy, still answering questions in a thread 8 years on. Damn good routine OP.
Debating whether or not to return to this routine or restart with a 5x5. Consecutively, I've been lifting for 10 years but a bout of cancer left me weak and sparsely muscled (in remission now).
On one hand I've got plenty of experience, but on another I feel like I've got to "reboot" myself in a way and regain my strength through a beginner routine.
Thoughts?***MISC CIGAR CREW***
Awkward ab genetics crew
Too many crews to include in signature crew
Poverty Lifts:
B - 200 (5X5)
S - 265 (5X5)
OHP - 125 (5X5)
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07-14-2021, 10:37 AM #1799
Love it
I love this routine. Always come back to this one. Happy to see this thread is still
Active almost 10 years later. I put the shrugs on my pull day, not push. Other change I made was doing deadlift on every other pull day and bent row on every other pull day, essentially alternating them. Excellent routine.
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07-14-2021, 10:39 AM #1800
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