Question: The Viking's The Bare Bones FBW

[666pluto]

Regarding The Viking's The Bare Bones full body 3 days a week.
It says day 1, day 2, day 3. So it should be fixed with no rotations or it’s AB style?

Like, if I workout on Monday Wednesday Friday:
Monday day 1
Wednesday day 2
Friday day 3
And Do the same exactly the week after?

[leidenesLK]

You don’t rotate, it’s fixed. Bench, Row and Squat are the main lifts in that program, so it’s fixed to perform each of them 2x/wk.

[666pluto]

You don’t rotate, it’s fixed. Bench, Row and Squat are the main lifts in that program, so it’s fixed to perform each of them 2x/wk.

Thank you

If my main goal is purely gaining strength as fast as possible, is this the right routine?

Been long since I trained, lost my strength gains and lots of weight.

[leidenesLK]

Thank you

If my main goal is purely gaining strength as fast as possible, is this the right routine?

Been long since I trained, lost my strength gains and lots of weight.

I assume by strength you mean maximal strength (1RM) as general strength has many measures. What is your training experience? This routine is geared towards hypertrophy, but the lines are blurred if you’re a beginner. Gaining muscle improves your maximal strength potential, which is crucial if you decide to go the strength route beyond novice, so this would still be a fine choice. Fierce 5, greyskulls, candito might carryover better since you’re working with loads closer to your 1RM. This is all assuming you’re a beginner. If not, you’d be better off doing something geared towards strength.

[666pluto]

I assume by strength you mean maximal strength (1RM) as general strength has many measures. What is your training experience? This routine is geared towards hypertrophy, but the lines are blurred if you’re a beginner. Gaining muscle improves your maximal strength potential, which is crucial if you decide to go the strength route beyond novice, so this would still be a fine choice. Fierce 5, greyskulls, candito might carryover better since you’re working with loads closer to your 1RM. This is all assuming you’re a beginner. If not, you’d be better off doing something geared towards strength.

I’m a beginner. My training experience is short, few months on, few off... I manage good form with compound exercises. I reached bench 45kg, squat 75kg, DL 80 kg (started a bit above bars weight). Now I will have to start over again.

In strength I mean in general, being & feeling strong in every days life, & also with numbers in the gym.

I usually aim for 5-8 RM, feels safer.

I liked fierce 5 back then, but I can’t do Pendlay Rows At my current gym, and couldn’t find another exercise which fits the routine.

[ECGordyn]

I’m a beginner. My training experience is short, few months on, few off... I manage good form with compound exercises. I reached bench 45kg, squat 75kg, DL 80 kg (started a bit above bars weight). Now I will have to start over again.

In strength I mean in general, being & feeling strong in every days life, & also with numbers in the gym.

I usually aim for 5-8 RM, feels safer.

I liked fierce 5 back then, but I can’t do Pendlay Rows At my current gym, and couldn’t find another exercise which fits the routine.

First you need to stick with a program long term.

Next, you might need to gain some body weight to grow optimally. Muscle building requires a caloric surplus. Calculate your tdee and eat in a small surplus with plenty of protein.

Any of the programs named above will get you towards your goals. Don't major in the minors. Just pick a program and run it for several months consistently. Viking's or Candito linear would be my top 2 suggestions, RTS is also excellent but maybe more advanced than you need right now.

[leidenesLK]

I’m a beginner.

In strength I mean in general, being & feeling strong in every days life, & also with numbers in the gym.

I usually aim for 5-8 RM, feels safer.

Vikings is fine for what you’re trying to achieve. As above, run it consistently while eating accordingly to support growth.

[air2fakie]

If my main goal is purely gaining strength as fast as possible, is this the right routine?

Don't worry about the as fast as possible part, as no one knows what would be the right routine for any particular person and their situation if there even was one. Just pick a proper routine and make the goal to gain strength and/or muscle in general.

[666pluto]

Thank you all for your comments, very helpful (:
I really liked the idea of viking’s routine and exercise selection, so will follow it.


Does it matter if I substitute the bent over row with seated cable rows or machine rows? It causes discomfort in my lower back & I would rather stay on the safe side (eventually it’s just for fun/health, prefer not to risk injury by the time it takes to fix form).

[air2fakie]

Does it matter if I substitute the bent over row with seated cable rows or machine rows? It causes discomfort in my lower back & I would rather stay on the safe side (eventually it’s just for fun/health, prefer not to risk injury by the time it takes to fix form).

Not a big deal if that's your preference, but I'd do it wider grip with elbows out to the side since you have T-bar/close grip on the other day.

[BeginnerGainz]

I’m a beginner. My training experience is short, few months on, few off... I manage good form with compound exercises. I reached bench 45kg, squat 75kg, DL 80 kg (started a bit above bars weight). Now I will have to start over again.

In strength I mean in general, being & feeling strong in every days life, & also with numbers in the gym.

I usually aim for 5-8 RM, feels safer.

I liked fierce 5 back then, but I can’t do Pendlay Rows At my current gym, and couldn’t find another exercise which fits the routine.

Specificity. What you do in the gym won’t carryover to your everyday life.

Getting a bigger squat and bench won’t make a manual labor intensive job easier, as an example.

Like another poster said, strength has many measures. I like sets of 5-8 as well. Never been really beholden to 5s.

[TolerantLactose]

Specificity. What you do in the gym won’t carryover to your everyday life.

Getting a bigger squat and bench won’t make a manual labor intensive job easier, as an example.

I found out the hard way that, outside of the gym, when you pick up something heavy, you don't often put it back down in the exact same place.