Hypertrophy/Bodybuilding Routine

[Adam66677774]

Beginners dont need isolation. Trust me your arms will grow with presses and pulls. More so than curls and extensions

Ok and what about the alternation? I thougt i was supposed to do the same exercises every workout if i do the full-body version, according to Keleis erlier thread.

[Jasonk282]

Ok and what about the alternation? I thougt i was supposed to do the same exercises every workout if i do the full-body version, according to Keleis erlier thread.

His principles are solid, his selection of lifts isnt.

Just stick with the basics, or not. I could careless. Im just an anonymous internet person you'll never meet.

[Adam66677774]

Beginners dont need isolation. Trust me your arms will grow with presses and pulls. More so than curls and extensions

Ok, and what about the alternation? I thought i was suppoesed to do the same exercices every day in the full-body version, according to Keleis erlier post.

[Jasonk282]

Ok, and what about the alternation? I thought i was suppoesed to do the same exercices every day in the full-body version, according to Keleis erlier post.

What i gave you was stronglifts, just with a different rep sey up.

Why do 7 or 8 lifts when you can accomplish everything with 4?

[grouchyjarhead]

I understand thats the most important lifts but why cant i do the isolation exercises? Also, do i need to alternate between the exercises? I thougt i could stick to the same ones.

"There's no reason to isolate or define a muscle until you actually have muscle to isolate or define." - Paul Kelso

[Jasonk282]

"There's no reason to isolate or define a muscle until you actually have muscle to isolate or define." - Paul Kelso

this.

Build some mass and a good strength base first

[Adam66677774]

Ok, but i wont do the pullups. Cant keep the focus, seen too many pullup fail videos om Youtube.

I get that u dont see any benefits from adding isolation, but will it do any harm? Lets say i would add tricep extensions and curls to the scheme u suggested.

[fluidZ]

Ok, but i wont do the pullups. Cant keep the focus, seen too many pullup fail videos om Youtube.

I get that u dont see any benefits from adding isolation, but will it do any harm? Lets say i would add tricep extensions and curls to the scheme u suggested.

/facepalm

do lat pulldown then.

if you want to add a curl and crusher go for it.

The OPs original post is worthless IMO. Anyone telling you to bench with fully flared elbows, wide grip, and with no arch is an IDIOT.

[Luca2]

^ Yep, I have my doubts as well. To quote Grouchy from the first page...

Flaring elbows on a bench press seems like a good way towards a shoulder injury in my personal opinion.

This is why I personally wouldn't follow the advice of someone you know nothing about, has no pictures or training videos, claims insanely high PRs, and has no credentials to speak of. Just my opinion.

[TAWS6]

^ Yep, I have my doubts as well. To quote Grouchy from the first page...

I also thought this was a red flag.

[SXElifter]

Anyone who followed Kelei's routines from back in the day still on here?

[necon76]

"I'll simply list my personal selections and you can substitute where necessary"


But yeah, let's declare the whole routine as garbage because of how the op stated he personally performed one particular lift...


Herp.

[davo26]

Anyone who followed Kelei's routines from back in the day still on here?

dont post these days but still following his P/P/L routine and checking the thread every now and then......

[Adam66677774]

/facepalm

do lat pulldown then.

if you want to add a curl and crusher go for it.

The OPs original post is worthless IMO. Anyone telling you to bench with fully flared elbows, wide grip, and with no arch is an IDIOT.

I cant do lat pulldowns, working out from home. If i would add dips and curls, do you think i should add them to every workout or split them like this?

Workout A
Squat
Bench
Row
Dips

Workout B
Squat
Ohp
Deadlifts
Curls

[Luca2]

Adam - in the nicest way possible, having trouble "focusing" and being scared of "pull-up fails" on YouTube is not a valid reason not to do pull-ups, especially if you don't have a lat pull-down machine available.

[Adam66677774]

Adam - in the nicest way possible, having trouble "focusing" and being scared of "pull-up fails" on YouTube is not a valid reason not to do pull-ups, especially if you don't have a lat pull-down machine available.

I appreciate that youre trying to help me out but it wont happen, call me crazy but thats the way it is. I understand its a great excercise but i cant really push myself when im having all those fails in the back of my head.

Whats your opinion on my previous question?

[davo26]

Ok, but i wont do the pullups. Cant keep the focus, seen too many pullup fail videos om Youtube.

I get that u dont see any benefits from adding isolation, but will it do any harm? Lets say i would add tricep extensions and curls to the scheme u suggested.

I appreciate that youre trying to help me out but it wont happen, call me crazy but thats the way it is. I understand its a great excercise but i cant really push myself when im having all those fails in the back of my head.

Whats your opinion on my previous question?

not sure what youve been watching on youtube, maybe bars wedged between doorframes that fail? ive got one of these 'powerbars' for pull-ups/chins and theres no way thatll fail, it actually pushes itself into the wall as you hang from it, due to its design.
https://www.youtube.com/watch?v=jNr8gTfVbQU
i really would recommend pull-ups and chins as part of your routine....

of course theres no harm in performing as many isolations as you like, its just not the most effective way of using your time or getting results, which is what we're all after isnt it?

[SXElifter]

dont post these days but still following his P/P/L routine and checking the thread every now and then......

How’s it going man? You have any contact with Kelei or any of the other Kelei-routiners?

[Jasonk282]

Ok, but i wont do the pullups. Cant keep the focus, seen too many pullup fail videos om Youtube.

I get that u dont see any benefits from adding isolation, but will it do any harm? Lets say i would add tricep extensions and curls to the scheme u suggested.

You gonna live you're entire life like that?

If you cant do lat pulldown....maybe you should do them and face your fear, then you'll accomplish 2 things.

Iso is good, but not an effective use of your time as already stated...

[Adam66677774]

You gonna live you're entire life like that?

If you cant do lat pulldown....maybe you should do them and face your fear, then you'll accomplish 2 things.

Iso is good, but not an effective use of your time as already stated...

I dont know, maybe il try it after all. Anyaway, do you think it would be to much if i did both dips and pullups/curls during every workout?

Also, how long should i rest between the exercises in this routine? I noted what Kelei wrote about rest between sets but he didnt mention whats optimal between exercises.

[davo26]

How’s it going man? You have any contact with Kelei or any of the other Kelei-routiners?

no mate, no contact with anyone these days and all going well at present thanks. ive had a few injuries that have kept me away from the gym for a few months at a time, rotator cuff, tendonitis etc but ive had a good spell just lately. i was late in life starting all this and been at it a few years now, and got to admit im pretty much just staying the same, no real gains. i put it down to a combination of those injuries plus being in my 50's, im never going to be the next arnie
these days i dont sweat it, ive realised my capabilities and im happy just getting in the gym, doing the same exercises and just 'looking good for my age', rather than trying too hard to be something i never will be. i tend to eat more during winter to see if that results in more muscle (it doesnt really), then shed 8 or 9 lbs for the summer hols using intermittent fasting, but id say that each year i just seem to go back to how i was. not a problem tho, im content just to keep on keeping on :-)

thanks for asking, hows things with you?

[SXElifter]

no mate, no contact with anyone these days and all going well at present thanks. ive had a few injuries that have kept me away from the gym for a few months at a time, rotator cuff, tendonitis etc but ive had a good spell just lately. i was late in life starting all this and been at it a few years now, and got to admit im pretty much just staying the same, no real gains. i put it down to a combination of those injuries plus being in my 50's, im never going to be the next arnie
these days i dont sweat it, ive realised my capabilities and im happy just getting in the gym, doing the same exercises and just 'looking good for my age', rather than trying too hard to be something i never will be. i tend to eat more during winter to see if that results in more muscle (it doesnt really), then shed 8 or 9 lbs for the summer hols using intermittent fasting, but id say that each year i just seem to go back to how i was. not a problem tho, im content just to keep on keeping on :-)

thanks for asking, hows things with you?

I'm glad to hear that things are going well and you're doing fine after your injuries. Always great to have a positive outlook. I'm doing well, the last few months I haven't trained as often due to a very busy schedule. However I'm back to my normal frequency now and regaining my size and strength back. Putting everything in play that we have learned from Kelei's threads over the years has helped a lot.

[Jasonk282]

I dont know, maybe il try it after all. Anyaway, do you think it would be to much if i did both dips and pullups/curls during every workout?

Also, how long should i rest between the exercises in this routine? I noted what Kelei wrote about rest between sets but he didnt mention whats optimal between exercises.

Pull ups yes. Dips no...youre already pressing 3x a week. You need to offset that with more back work.

1 to 1 ratio is minimum, 2 to 1 back to chest is prefered.

With the set up i gave you you're pressing 3x and pulling 6x

[Adam66677774]

Pull ups yes. Dips no...youre already pressing 3x a week. You need to offset that with more back work.

1 to 1 ratio is minimum, 2 to 1 back to chest is prefered.

With the set up i gave you you're pressing 3x and pulling 6x

Ok, and the resting time?

[Jasonk282]

Ok, and the resting time?

2 minutes between sets is a good place to start

[Adam66677774]

2 minutes between sets is a good place to start

Ok, thanks a lot dude!

[DexMoser]

I'm about to begin this program tomorrow and have a few questions. What lifts would you guys recommend substituting and/or adding since I've seen posts stating the principles of this routine are great but the lifts selection isn't? Also, I was a bit confused in regards to reps and sets. My friend does something similar where he has total reps and will keep doing "sets" until he gets to his target so what should my rep total target be in general and what should the progression be? Thanks

[SXElifter]

I'm about to begin this program tomorrow and have a few questions. What lifts would you guys recommend substituting and/or adding since I've seen posts stating the principles of this routine are great but the lifts selection isn't? Also, I was a bit confused in regards to reps and sets. My friend does something similar where he has total reps and will keep doing "sets" until he gets to his target so what should my rep total target be in general and what should the progression be? Thanks

The lift selection in this program is fine. It hits all of the body parts sufficiently. Some people just don't like the method he describes for bench pressing (it's definitely not for everyone, it also depends on your flexibility and if you have any shoulder imbalances). Some people can perform it just fine and never have issues, some people can perform it fine for a while and then start to have issues, and some people have issues right off the bat. Kelei likes performing it that way because he gets the best chest activation from it. Personally I think it's risky for the majority of people. That's beside the point--perform bench press however you feel safe.

As I mentioned the lift selection is fine; you can substitute exercises you don't like (just make sure it remains balanced). Start with whatever rep target you think you can handle--30 reps is a good starting point and can still give you a challenge. Start with around an 8RM (rep max) for the big exercises, and then once you can hit 12 reps on your first set (so that weight is now your 12RM), increase the weight so you're using your new 8RM, and keep progressing like so. In other words, you track your weight progress by your first set. Same thing for isolation exercises, except start with a 12RM and progress to make it your 15RM, and then increase the weight. Again, progress is measured by the number of reps in your first set.

You can also progress with volume over time (i.e. 35 total reps, then 40 total reps, etc.). Don't rush the progression and hurt yourself. Take it at your own pace.

I'd re-read the original post, everything I said here is there.

[Jasonk282]

The lift selection in this program is fine. It hits all of the body parts sufficiently. Some people just don't like the method he describes for bench pressing (it's definitely not for everyone, it also depends on your flexibility and if you have any shoulder imbalances). Some people can perform it just fine and never have issues, some people can perform it fine for a while and then start to have issues, and some people have issues right off the bat. Kelei likes performing it that way because he gets the best chest activation from it. Personally I think it's risky for the majority of people. That's beside the point--perform bench press however you feel safe.

As I mentioned the lift selection is fine; you can substitute exercises you don't like (just make sure it remains balanced). Start with whatever rep target you think you can handle--30 reps is a good starting point and can still give you a challenge. Start with around an 8RM (rep max) for the big exercises, and then once you can hit 12 reps on your first set (so that weight is now your 12RM), increase the weight so you're using your new 8RM, and keep progressing like so. In other words, you track your weight progress by your first set. Same thing for isolation exercises, except start with a 12RM and progress to make it your 15RM, and then increase the weight. Again, progress is measured by the number of reps in your first set.

You can also progress with volume over time (i.e. 35 total reps, then 40 total reps, etc.). Don't rush the progression and hurt yourself. Take it at your own pace.

I'd re-read the original post, everything I said here is there.

Kelie has said a lot of things but can't back them up...like his lifts je claims.

Bench the correct safe manner, not how its described here, unless you fancy shoulder issues

Furthermore. His idea of doing 8 to 12 reps, then clusters till you reach volume...good...for advanced lifters. Not for noobs or borderline intermediate lifters.

There are much better, safer and skill range programs on this site than this one.

[SXElifter]

Kelie has said a lot of things but can't back them up...like his lifts je claims.

Bench the correct safe manner, not how its described here, unless you fancy shoulder issues

Furthermore. His idea of doing 8 to 12 reps, then clusters till you reach volume...good...for advanced lifters. Not for noobs or borderline intermediate lifters.

There are much better, safer and skill range programs on this site than this one.

Yes, I suppose this program isn’t for beginners. I’ve been doing it for so long I didn’t think about it.