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  1. #1
    Registered User bov188's Avatar
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    Miscers who ACTUALLY lift and know how to program a routine (5k)

    Training for hypertrophy and strength... which routine looks better, in your opinion

    Day1: Chest/back
    Day2: legs
    Day3: Shoulders/arms
    Day4: off
    back to day 1

    OR

    day 1: push (chest, shoulders, tris, quads)
    Day 2: pull (Back, biceps, hamstrings)
    day 3: off
    back to day 1

    Planning on doing all compound lifts 3-5 repsX5 sets, heavy as fuark, then doing isolation exercises at the end for dat pump/hypertrophy

    ORRRR

    should I just periodize my training (like i've done in the past), 4-6 weeks of strength training, 4-6 weeks hypertrophy

    Would like some input from other miscers
    Last edited by bov188; 07-28-2013 at 08:31 AM.
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  2. #2
    Banned Nattygainz's Avatar
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    been here since 07
    still doesnt know how to make a workout plan
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  3. #3
    Registered User injustcuz's Avatar
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    huh?
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  4. #4
    Uconn Brah Lupes Return's Avatar
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    Your thread title really makes it sound like you want coding advice.

    I like the first one and Im currently doing something similar that you may like even better.

    Day 1 - Chest
    Day 2 - Back
    Day 3 - Arms
    Day 4 - Legs

    And back to day 1 fuk rest days
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  5. #5
    1 cheeky kunt m8 CollegeBoy12's Avatar
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    Push/Pull/Off is a great program. I've ran it in the past and liked the results. Periodize your training as well and make sure to deload every 6-8 weeks because it's easy to get burnt out with the program.
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    id do push pull legs or chest, back, legs arm, rest


    but if i had to pick id do the first one dont like splitting up legs
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  7. #7
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    Fuking LOL at having an Arms day on a strength routine. uwotm8
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  8. #8
    Registered User bov188's Avatar
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    Originally Posted by Lupes Return View Post
    Your thread title really makes it sound like you want coding advice.

    I like the first one and Im currently doing something similar that you may like even better.

    Day 1 - Chest
    Day 2 - Back
    Day 3 - Arms
    Day 4 - Legs

    And back to day 1 fuk rest days
    Changed thread title. Do you do high volume? personally i'm a big fan of low volume, high frequency

    Originally Posted by CollegeBoy12 View Post
    Push/Pull/Off is a great program. I've ran it in the past and liked the results. Periodize your training as well and make sure to deload every 6-8 weeks because it's easy to get burnt out with the program.
    Yea I've been doing that for the past 6 months, but for 4-6 weeks i train for strength, 4-6 weeks hypertrophy.

    Anyone ever try mixing the two?
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    Originally Posted by DesertFootball View Post
    Fuking LOL at having an Arms day on a strength routine. uwotm8
    This. And who was shoulders in routine 1?
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  10. #10
    0thersid3's Avatar
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    Chest/Bi
    Legs
    Shoulders/tri
    Back
    Rest
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  11. #11
    Registered User bov188's Avatar
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    Originally Posted by DesertFootball View Post
    Fuking LOL at having an Arms day on a strength routine. uwotm8
    I include shoulders on arms day. So its heavily based around delts, then I do bi's and tri's
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  12. #12
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    Originally Posted by bov188 View Post
    Training for hypertrophy and strength... which routine looks better, in your opinion

    Day1: Chest/back
    Day2: legs
    Day3: Shoulders/arms
    Day4: off
    back to day 1

    OR

    day 1: push (chest, shoulders, tris, quads)
    Day 2: pull (Back, biceps, hamstrings)
    day 3: off
    back to day 1

    Planning on doing all compound lifts 3-5 repsX5 sets, heavy as fuark, then doing isolation exercises at the end for dat pump/hypertrophy

    ORRRR

    should I just periodize my training (like i've done in the past), 4-6 weeks of strength training, 4-6 weeks hypertrophy

    Would like some input from other miscers

    routines r for fuking nerds brah, just go do watever the FUK u wanna dooo
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  13. #13
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    Currently doing this:

    Day 1: Chest & Tris
    Day 2: Back & Bis
    Day 3: Shoulders & Legs
    Day 4: Rest
    Repeat

    Do DLS on back day and squats on day 3 and am having sickening results, loving it.
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  14. #14
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    Should split the second routine into a more upper/lower mix instead of push/pull IMO. Also, have 2 upper days and 2 lower days. One more strength/power focus and one more hypertrophy focused.

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    If your compound for quads is squat and hams/back is deadlift, the second one wouldn't be the best because you would be deadlifting the day after you squat.

    I just drove myself insane trying to figure out how to set up my program haha and ended up doing upper/lower/off/push/lower/pull/off

    For upper my main lift is bench, for the first lower it's squat, for push it's overhead press, for the second lower it's deadlift, and for pull it's either weighted pull ups or some kind of row, usually pendlay's. And I do wendlers 5/3/1 for all the main lifts except on the pull day even though I might start doing the percentages for pendlay rows. Then after the main lift I pretty much just do hypertrophy stuff after just like you said you were going to do. Its probably 50/50 between compounds and isolations for the hypertrophy though. Not too much volume so I can still get those main lifts up but not too little. The higher frequency lower volume is definitely working and I'll never go back. I can send the whole program/split to you if you want

    How did the periodization work for you? I might try that in the future

    Edit: ^^^ Upper/lower instead of push/pull would be smart. I like to mix my days between strength and hypertrophy instead of having one strength then one hypertrophy though just personal preference I don't think it really matters
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    but who was deadlifts?
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    If I had to pick, I would favor:

    day 1: push (chest, shoulders, tris, quads)
    Day 2: pull (Back, biceps, hamstrings)
    day 3: off
    back to day 1

    -But, I would change it completely. I hate cookie-cutter routines.

    Based on:
    Kinetic chain model

    with:
    periodize training

    Based on:
    SAID principle

    I think your routine is still sub-optimal:

    -You're lacking any details of ROM/Flexibility & foamrolling in regards joints -> hip/ankle/shoulder
    -You're lacking any details of cardiorespiratory health

    Components of fitness:
    -Cardiovascular endurance
    -Muscular endurance
    -Muscular strength
    -Flexibility
    -Body comp
    -(Proprioception)

    Fitness and goals are important, but I think only focusing on a handful elements of fitness leads to imbalance.

    Just my 2 cents.
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  19. #19
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    day 1: Pull
    day 2: Push
    day 3: Legs
    day 4: Shoulders and Arms

    You can skip day 4 and just use it as a rest day, or you can start the routine again on day 4. If you don't use day 4 just do shoulder press on push days
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  20. #20
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    i dunno jack **** about hypertrophy

    but second one for strength
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    chest/arms hevy weight
    back/shoulders hevy weight
    rest/legs hevy weight
    chest/arms hyper
    back/shoulders hyper
    rest
    rest
    repeat
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  22. #22
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    Originally Posted by bov188 View Post
    Training for hypertrophy and strength... which routine looks better, in your opinion

    Day1: Chest/back
    Day2: legs
    Day3: Shoulders/arms
    Day4: off
    back to day 1


    OR

    day 1: push (chest, shoulders, tris, quads)
    Day 2: pull (Back, biceps, hamstrings)
    day 3: off
    back to day 1

    Planning on doing all compound lifts 3-5 repsX5 sets, heavy as fuark, then doing isolation exercises at the end for dat pump/hypertrophy

    ORRRR

    should I just periodize my training (like i've done in the past), 4-6 weeks of strength training, 4-6 weeks hypertrophy

    Would like some input from other miscers
    your first routine = NO NO NO

    How the hell u supposed to train back and chest the same day... ?
    or did i misread it ?

    some that worked for me :
    1. chest and biceps
    2. off
    3. back and triceps
    4. off
    5. shoulders
    6. legs
    7. off

    1. Push
    2. off
    3. Pull
    4. off
    5. shoulders / weaknesses
    6. off
    7. repeat 1
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  23. #23
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    currently doing

    back/bi/forearms
    chest/tri/side delts
    legs/shoulders (yeh, i do shoulders after chest day u mad?)
    repeat
    rest

    so 6 on, 1 off...overtraining can suck my fat cawk
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    Originally Posted by irTim View Post
    Currently doing this:

    Day 1: Chest & Tris
    Day 2: Back & Bis
    Day 3: Shoulders & Legs
    Day 4: Rest
    Repeat

    Do DLS on back day and squats on day 3 and am having sickening results, loving it.
    this. Its perfect
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  25. #25
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    Do Lohilo bro, it's literally designed for both size and strength. Just google it
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  26. #26
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    Originally Posted by brianmt View Post
    Do Lohilo bro, it's literally designed for both size and strength. Just google it
    when you google it, it goes to your youtube channel. strong self promotion lol
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    Registered User KingSSaid's Avatar
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    I got a degree in sport strength and conditioning.

    The second program u put up would be better than the first, because ur guna stimulate protein synthesis in the muscle more often than the first one.

    You look pretty advanced, so periodization would really maxamise your gains, because when ur new, gains come easy, but judging from ur avi, u look like u been lifting for a while, so u need to train properly to keep adding muscle, so periodization is a great option. If u want some help doing a detailed periodized plan, PM me and ill be happy to help.
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    Originally Posted by irTim View Post
    Currently doing this:

    Day 1: Chest & Tris
    Day 2: Back & Bis
    Day 3: Shoulders & Legs
    Day 4: Rest
    Repeat

    Do DLS on back day and squats on day 3 and am having sickening results, loving it.
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    i'd prefer the first split, but doesn't really matter tbh. or lower/upper/off/repeat.
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    Registered User Sapporo's Avatar
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    Currently doing:

    Push A (max effort BP, chest, shoulders, triceps)
    Pull A (max effort DL, back, rear delts)
    Legs A (max effort squat, quads, calves) + core

    rest

    Push B (max effort OHP, chest, shoulders, triceps)
    Pull B (Deficit/Romanian DL, back, rear delts)
    Legs B (front squat, hams) + core

    rest

    Push A
    Pull A
    Legs A

    rest

    etc
    etc
    etc
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