The Gym Topic

[Bankzy]

Both are good, but in my opinion stronglifts and 5/3/1>>>>>>>>>>>>>>starting strength

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Almost touching down below 10% bodyfat, aesthetics come at me bro.

[Bankzy]

When I jump back on my lean bulk:

Chest + Light tri

Back + Traps + Light Bis

OFF

Legs + Shoulders + Traps

Chest (Mainly upper chest focus) + Full out arm day

OFF - I'f I;m not working a Saturday shift I'll throw in another Leg session/Squats

OFF

Upper Chest and Traps are the main focus for my next bulking phase since those are my weak spots. Jeff Seid designed it for me, messaged him on Bodybuilding months ago before he became popular.

[media]

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hes jooocy

no homes

rep ranges

rest times

exercises

?

Well im goin for hypetrophy and aesthetics brah so rep ranges are 8-12 but he recommended adding 1 or two power sets consisting of 3-5 reps

[Anderson]

Starting Strength is better imo

I went on starting strength but i Cant see where the routine is..

Am i just being dumb?

[Skenghis Khan]

workout A:

squat 3x5

bench 3x5

deadlift 1x5

workout B:

squat 3x5

ohp 3x5

power clean 5x3

its worth finding the SS pdf and spreadsheets online.

novices will stall faster on 5x5 than 3x5 FACT. starting strength is superior.

5/3/1 is an excellent program, i run a tweaked version of it all the time, but its for intermediates.

[HangTheDJ]

anyone got a site for routines?

looking for a 3 day split one

[TF S4DK]

Legs

Chest & Triceps

Back & Biceps

Then push out the extra day to do - Shoulders, Calves & Abs

[HangTheDJ]

ah f*ck it, i'll just do 4 days and cardio at home

[Bankzy]

Legs

Chest & Triceps

Back & Biceps

Then push out the extra day to do - Shoulders, Calves & Abs

sh*t advice, go back to the Arsenal room you twat

[Seymour Cake]

Chest + triceps

Rest

Back + biceps

Rest

Shoulders + legs + abs/smaller muscles

Rest

Rest.

/

At the end of the day, train hard, diet on point, and rest and you will see gains. Different routines work for different people. If somethings working for you keep doing it, there doesn't have to be one strict guideline which applies for everyone. Play about with it and see what you enjoy and feel good with.

[Bankzy]

+ Add in another day for your weaker bodypart(s)

Key to muscle gain is slow controlled movements, time under tension training. Don't just load up some heavy weight on the bar feed your ego, use a weight you can handle for 8-12 slow reps. E.g. bench press 3-4 seconds on the negative, 1 second pause at the bottom then 1 second on the positive.

[Yung bawse]

Monday - Chest and light weight/ more reps (20 plus) tri's (prob biggest session of the week)..

Tuesday - rest my upper body and do a legs sesh

wednesday - back and light weight / more rep (20 plus) bi's

Thursday - Hard shoulders sesh

Friday - Heavy weight Arms (bi's and tri's) the normal 10 reps but with basically as heavy as i can lift while maintaining a good technique

Saturday - i have football so i take that as my cardio

Sunday - rest

15-20 mins on abs at the end of each sesh + 10 minutes on a rower as a warm up and and 5 minutes as a warm down.

^ routine

need to go harder on legs tbh.. they're an 'acceptable' size but i'm 6ft5 and my legs are long so they need to be big so i don't look out of place in shorts.. trouble is my work is very physical and on my feet all day so may how to switch up the routine to do legs on a weekend where i can get a rest the following day.

/

been off gym & work for 2 weeks because i sprained my ankle badly at football.. it's killing me, i feel like iv lost about 3 stone but i haven't

[Yuri]

Day 1: shoulders, neck & lower back

Day 2: upper back and triceps

Day 3: legs and abs

Day 4: chest and biceps

[TF S4DK]

I play with mine tbh.

Currently:

Legs (incl. calves) & Abs

Rest

Chest & Back

Rest

Arms & Abs

Rest

Shoulders

Repeat

But I previously gone...

Legs

Chest & Triceps

Rest

Back & Biceps

Shoulders, Calves, Abs

Rest

Legs

Continue with this flow, so in week 2 your only do legs once, basically two days on, one off...

[Yuri]

I do weights 4 days in a row then have 3 days rest. Not by choice, that's just how my schedule works out. I'm not sure if it makes any difference

[MARVELL]

why is monday always chest day?

thats why bench is always rammed, so for me monday is legs day

chest is saturday, from jan....cardio will be monday,

[TF S4DK]

Hour. Supersets for both groups.

[gattsu]

what do you guys do for abs at the gym?

I never botherd to do them there just did them 2 times a week at home

[Hotsauce]

what do you guys do for abs at the gym?

I never botherd to do them there just did them 2 times a week at home

Only recently started doing them, normally do a few burn out sets/supersets with resistance after my workout once/twice a week.

Usually do woodchoppers for obliques using cable machine, side twists with a barbell, leg raises and finish off on the weighted ab machine at the gym.

[Yung bawse]

what do you guys do for abs at the gym?

I never botherd to do them there just did them 2 times a week at home

already at the gym, what's an extra 10 minutes per session on abs (if you already have them)

quick tip, if you already have abs, a quick 10 minutes at the end of each sesson will keep them in shape.. if you don't already have decent abs or there is a lot of fat covering your abs then it's better to do 1 big session on abs like you would any other muscle.

a lot of people get confused and think it's better to train their abs everyday and will automatically get them after a while.. doesn't work like that...1 hard session per week is better.

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chest on a monday because it's when i have the most weight on my upper body, i'm well rested after the sunday off and generally go the hardest on chest sessions.. then my upper body gets a days rest while i do legs on a tuesday.

you have to remember the other muscles you're uncontrollably working while doing certain exercises E.G you will be working tri's while doing chest exercises hence the reason people pair chest and tri's.

if you pair your tri's with something else like back as i saw in someones routine, when you're on your "back and tri's" day your tri's wont be at 100% after the chest session you did earlier in the week/day before so you wont get as much out of them as you would of if you smashed them out along with chest

[Yuri]

.

if you pair your tri's with something else like back as i saw in someones routine, when you're on your "back and tri's" day your tri's wont be at 100% after the chest session you did earlier in the week/day before so you wont get as much out of them as you would of if you smashed them out along with chest

Maybe it's cos I wanna work tris twice a week?

Thanks for the advice tho buddy

[Yung bawse]

But then you're doing 1 session of indirect tris because your main focus is chest exercises and 1 session of tris while not at there full strength because they're still half recovering from the indirect session you done the day before/ 2 days before.

If you're happy with it then kl don't need to get funny about it

[Anderson]

Anyone use those power plate things?

I thought they were for females really but heard they are good?