Anyone here uses an app to track their lifts? I'm looking for a simple, no-frills apps, something that I can easily and quickly punch my numbers in.
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Thread: Hypertrophy/Bodybuilding Routine
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02-29-2016, 09:13 AM #3331
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02-29-2016, 10:20 AM #3332
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02-29-2016, 10:57 AM #3333
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02-29-2016, 11:53 AM #3334
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02-29-2016, 03:13 PM #3335
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03-01-2016, 11:57 AM #3336
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03-01-2016, 06:34 PM #3337
Just finished reading this entire thread and started training accordingly this week. Ive been running greyskull for a few months with good success, but I've been craving a routine with more volume, and an opportunity to recomp without feeling like I'm wheel spinning with a strength program that I'm starting to grow out of anyway, so here I am. Just wanted to ask a couple questions...
I'm doing a 4-5 day upper lower split with 30 reps. How do yall think I would fair with doing rack pulls on my lower day?
It would look like this:
Chins
Incline bench
Seated row
Guillotine press
Face pull
Cable fly
Pressdown
Curl
Lateral raise
Abs
Front squat
RDL
leg ex
Leg curl
Lateral raise
Rack pull
Abs
Second question:
Any recommendations to correct left/right arm imbalance using the philosophy of this program? Should I do one armed curls and pressdowns with equal weight and just do a few more reps on my weak side? Or do different weight? Or both? Or neither? I'm coming from doing mostly big compounds and my right arm is about 3/4" smaller than my left.
Thanks!
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03-01-2016, 06:41 PM #3338
perform single arm workouts, starting with your weaker arm first, limit your stronger arm to the same amount of reps.
Simply perform the same amount of reps with each arm, the weaker arm will catch up eventually.“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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03-01-2016, 06:50 PM #3339
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03-02-2016, 02:32 AM #3340“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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03-02-2016, 03:50 AM #3341
Alright I'll give that a try. Maybe I'll bump up to 40 reps for those movements and see what happens.
Any thoughts on my lift choices, and doing upper/lower with 2.5x/week frequency at 30 reps? I did my lower yesterday and only did 20 reps on rack pull, it felt like enough. I think I will try to keep it in there but maybe only do 20 twice/week regardless if I have 3 lower days scheduled
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03-02-2016, 07:28 AM #3342
- Join Date: Jun 2007
- Location: Toronto, ON, Canada
- Age: 41
- Posts: 1,134
- Rep Power: 369
IT all depends on your goals and how advanced you are.
If you're doing it 2.5x a week, at 40 reps, you'll be doing more than 100 reps per week for one day of the lifts, but that's alright. Just be aware of the volume that you're lifting, especially because you're no longer 20
But again, it also depends on how advanced you are.
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03-02-2016, 09:01 AM #3343
Haha well it's true I'm not 20 anymore, but I'm actually 26 not 46. And I'm only doing 30 reps for most movements with the exception of perhaps bi/tri/abs/delt/and rack pulls as mentioned. So that's only 75 reps/week for the most part. That's still twice the volume I'm used to so I expect to see progress. My lifts are 205x5 bench 310x7 squat 350x5 deadlift 155x1 mp at 5'9" ~180
Last edited by 0hseeper; 03-02-2016 at 09:47 AM.
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03-02-2016, 02:41 PM #3344
- Join Date: Jun 2007
- Location: Toronto, ON, Canada
- Age: 41
- Posts: 1,134
- Rep Power: 369
If you're doing 310 x 7 squat proper form and below parallel, then you know what you're doing.
Don't take this the wrong way since I only ask this out of curiosity. I still don't get how people like you who lift better than 90% of people out there come here looking for advice on # of reps or whether they should add or take off a lift from their routine. Not saying anyone who lifts 310 x 7 squat is an expert at lifting, but certainly they would know the answer to some basic programming questions?
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03-02-2016, 03:10 PM #3345
I've only been lifting consistently for a couple years. But I've always done a lot of squats and I do low bar. I'm not impressed by a 3 plate squat really. I've seen guys my size move nearly twice that. I think all it does is limit potential to give people ideas about what they're capable of.
Programming isn't really something I would say I've got figured out. I have a fraction of the knowledge many have and even less experience. I was curious what people's thoughts on rack pulls would be because traditional deadlifts are universally agreed upon as being to hard on the cns for the volume/frequency of this routine. That's something that came as obvious to me from my experience with them from starting strength and greyskull and how they're programmed in those. But rack pulls I've only just started doing and I was surprised to see them mentioned as an option for this style of training because to me they don't seem that different than deadlifts. Sure the rom is considerably shorter but you can also do a fair amount more weight.
Yes this is all simple stuff. I've always said if lifting was as complicated as we can make it meatheads wouldn't exist. But then again, why are there endless amounts of training methods and forums like this one to discuss such things? Because we're all seeking the best route to our goals. Whether or not such a thing actually exists.
Thanks for your two cents though. Maybe I should trust my body and try it out.
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03-04-2016, 07:18 AM #3346
Is suppose to follow the same exercices for long period for mantaine consistently results? Or can I have for example a Push A and Push B?
Push A
BB Bench Press
BB Incline Press
DB Flyes
Lateral Raises
Skull crushers
Push B
BB Bench Press
BB Close Grip BP
DB Incline Press
Lateral Raises
DB Tricep Extension
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03-04-2016, 12:15 PM #3347
- Join Date: Sep 2013
- Location: Georgia, United States
- Age: 38
- Posts: 621
- Rep Power: 282
A) Your exercise selections don't work your chest the same way (ex: incline press != flys).
B) Exercise periodization is a waste of time, the only way you're going to get better at doing a bench press is to do a bench press, period. Arbitrarily changing your exercises is actually going to work against you more than it's going to help. That being said, sometimes people need to change things up to keep them from getting bored - and if you're one of those then do whatever you need to do to keep yourself consistently lifting. But the general advice is to NOT swap out exercises or have an A/B setup for the same day/muscles.
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03-04-2016, 10:27 PM #3348
- Join Date: Aug 2008
- Location: United Kingdom (Great Britain)
- Posts: 2,756
- Rep Power: 2166
Hey guys, sorry to be a bit homo here, but i've just uploaded an avi/profile pic (which ill probably remove soon) - Can I get a quick bf% estimate off it at all (I would guess 13/14%?). I've been cutting the last 6 weeks and don't know if I should keep going or start to bulk back up again followed by another mini 4 week cut before summer - while I wouldn't mind getting a bit leaner still the idea that i'm probably gaining 0 additional muscle mass/potentially losing some at a deficit puts me off.
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03-05-2016, 03:57 AM #3349
"I recommend using an 8-15RM for most exercises, you should use your first set of each exercise as your measure of progress and add more weight once you can complete 12 reps in your first set for large exercises and 15 reps in your first set for small exercises. For calves and abs I recommend 15-30 reps."
1. Which ones are the small exercises and which are the large? And how much weight do I add on them? I assume its around 2.5kilos for the large and 1kg small ones?
2. When I test 1 rep max, let say I test 1rm wide grip bench press...... Do I then continue with my workout plan for wide grip bench press,like doing maybe 12x 4 and wait to test 1rm for the next workout? Or should I immediately after testing 1rm for wide grip, do another test for th next workout?Last edited by Rebinho; 03-05-2016 at 04:40 AM.
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03-05-2016, 07:29 AM #3350
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03-05-2016, 10:23 AM #3351
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03-05-2016, 10:47 AM #3352
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 59
- Posts: 1,818
- Rep Power: 3227
smallest amount possible really, but those figures seem about right. large are compound exercises that work mutliple muscles, bench, squats, deads etc, small are the isolation exercises that work one muscle, so curls, dips etc
2. When I test 1 rep max, let say I test 1rm wide grip bench press...... Do I then continue with my workout plan for wide grip bench press,like doing maybe 12x 4 and wait to test 1rm for the next workout? Or should I immediately after testing 1rm for wide grip, do another test for th next workout?
no, stick to whatever you choose for a while. so if you have time/inclination for 40 reps total, do 40 reps total each workout until you want to change something for whatever reason.Kelei routine log - http://forum.bodybuilding.com/showthread.php?t=148907233
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03-05-2016, 11:32 AM #3353
I remeber Kelei said some time ago to reduced volum by 50% when cutting.
What is your take on this? Should I keep going for 40-50 reps like I used to before I started to cut, or go like 25-30 reps?
One problem could be that I burnout at the end of the workout if I do to many reps in the beginning.
Is there any difference to doing 50 reps vs 30reps when you cut?
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03-05-2016, 11:45 AM #3354
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03-05-2016, 11:33 PM #3355
- Join Date: Jun 2007
- Location: Toronto, ON, Canada
- Age: 41
- Posts: 1,134
- Rep Power: 369
Cutting is diet-dependent. You have to be below maintenance to cut. And once you are, it becomes difficult to do too much volume, hence why you drop the volume.
I think most people stick with a hard target, but mine has a pattern. Let's say I do 3 weeks of lifting, I hit each exercise twice in each week, and the 4th week I deload. So I'll be benching 6 times. I do 30 reps the first session, then 35, then 40, 45, 50, then 50 + drop set. Just depends on you. If you don't want to worry about the finer details, it's fine. If your goal is to bulk up, then you know you have to do close to 50 reps or higher. If it's 48 one session, then 55 the next, it's the not end of the world.
Read again. You add enough weight that you think you'll be able to do at least 8 reps in your first set. It's not an exact science. If you're starting out, and you can now bench 13 reps at 125lb, then you can try going up to 130lb or 135lb for your next session. If you find out you can only do 5 or 6 reps with the added weight, then you go down a bit in weight.
In general though, as a beginner, with squats, bench, RDLs, and cable rows, you might be able to add 5-10 lbs. As you become more experienced, then that range goes down.
Big exercises are the compound movements: squat, the pressing movements, pullups, RDLs, etc. They work multiple muscles, and you can lift more weight than the smaller exercises. Smaller exercises are ones that target a specific muscle, e.g. bicep, tricep, calf, lateral raises.
It's 2016. Most people don't say that anymore. It's OK to be a "homo" so apologies are not needed.
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03-06-2016, 05:01 AM #3356
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03-06-2016, 06:01 AM #3357
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03-06-2016, 06:33 AM #3358
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03-06-2016, 10:39 AM #3359
Hey guys I've tried reading as much of this thread and this is my current routine:
Can I get some criticism/better workout substitutions and advice?
For each compound movement, I do 4x10 and for the smaller ones, I do 4x15
Also, I feel like I can add 1/2 more workouts to target my bi/tris.
Atm I'm doing tri pulldown superset after chest flies and preacher curls
Day 1
Widegrip Bench 4x10
Incline Bench 4x10
Flies/Crossovers 4x15
Superset into tri pulldown 4x15
Front Delts 4x15
Day 2
Lat pulldown 4x10
Seated Rows 4x10
Reverse Flies 4x15
Preacher Curls 4x15
Day 3
RDL 4x10
Front squat 4x10
leg curls 4x15
leg extension 4x15
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03-06-2016, 01:05 PM #3360
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