cake bro

[Ghost1]

Lol. I do60 pullups every morn.....this is good thing?

[PancakeBrah]

Originally Posted by Bags

Lol. I do60 pullups every morn.....this is good thing?

pullups are in the god-tier of exercises.

do squats for strength for a few months then you can do them for hypertrophy. i'd suggest this if you're doing a body part split (if you're doing full body workouts and/or upper/lower just do squats first)

Squats 3x5 (Increase weight 5-10 pounds every week until you stall. Do 2-3 "warm up" sets with a light weight)
Walking Lunges 2x12
Leg Press 2x12
Stiff Legged Deadlift 3x8
Leg Curls 3x12
Ab Work

[trap.]

not for DAT ASS

[Ghost1]

My B ORC :(

[Ghost1]

I dont even really work legs tbC

An what u mean.do it for strength......yes i go a body part split......so do it every day? Ive not yet mastered the gym lingo yet brah

[PancakeBrah]

body part split typical means you have a chest/tri, back/bi, shoulders, and leg day. there variations of it, but that's pretty normal.

i'd do squats even if you don't particularly want "big" legs. they build your core. they basically work everything from your lower back and below.

as for 'working for strength', rep ranges USUALLY fall into these categories;

1 Rep=Max Effort. Personal Best. Literally can't do more than 1 rep with this weight.
3-6 Reps=Strength Work. This works your CNS strength adaptation moreso than muscle hypertrophy. Heavier weight than hypertrophy work, but less than 1 rep max. Usual 85% of 1RM.
7-12 Reps=Hypertrophy. Muscle building. Using 50 to 60% of your 1RM. The higher you go the more 'body builder'-esque you're training.

[Ghost1]

I seeeee

So im sayin tho.....i do a split.....what days should i work these squats in.....?

[PancakeBrah]

well what's your routine right now?

[uh-oh]

I ONLY SQUAT TO SHIT ON NIGGAS

[Strikta]

Originally Posted by uh-oh

I ONLY SQUAT TO SHIT ON NIGGAS

lol

Word

[Dove Dozer]

Word @cakecakecake

[Ghost1]

Monday is chest/bi....i do 5 sets of 10 on bench, flys an curls
Tues tris 5x10 close grip bench, medicne ball diamond push ups & skull crushers
Wed shoulders 5x10 ....idk the name of any of these cept shrugs....but its all dumbells
thurs bis 5x10 gladiator pulls...i think? Hammer curls....i think....an curls w the bar
Fri chest again i do graduated dumbbell benchpress cycles(i made that name up but i think it describes it well)

Then thats it i dont have time on sat sunday unfortunately

[PancakeBrah]

Originally Posted by Bags

Monday is chest/bi....i do 5 sets of 10 on bench, flys an curls
Tues tris 5x10 close grip bench, medicne ball diamond push ups & skull crushers
Wed shoulders 5x10 ....idk the name of any of these cept shrugs....but its all dumbells
thurs bis 5x10 gladiator pulls...i think? Hammer curls....i think....an curls w the bar
Fri chest again i do graduated dumbbell benchpress cycles(i made that name up but i think it describes it well)

Then thats it i dont have time on sat sunday unfortunately

I'd suggest revamping your entire routine. Doing bench press on Monday then hitting triceps Tuesday does not give ample rest for your triceps to grow. When you bench press, it's majority chest, then equal parts triceps and shoulders. Varies depending on your natural bench press form. Any form of shoulder pressing will also work your triceps heavily. A good rule of thumb is to give any body part 48 hours of rest before working it again. Also, if you want to incorporate Squats into your routine, that'll change things as well. You're just starting out, which is a crucial time. If you program your routine well you can make significant strength/muscle gains. No matter what you do, you'll make progress because you're a novice. But trying to optimize your gains is the priority. Having days solely dedicated to triceps and biceps at your stage is inefficient. I'd rethink the way you categorize your days. Think of each day as a Main Movement + Assistance Movements. If you really want to do a split for hypertrophy, I'd suggest;

MONDAY (Bench Press Day)
Barbell Bench Press 3x10 (This is only if you want to gain more muscle. In all honesty I'd suggest 3x5 with heavier weight and add 5 pounds a week to gain strength. Then later work on musculature)
Dumbbell Incline Bench Press 3x12
Dips x(Once you can do 3 sets of ten going below parallel, add weight via chain belt)
Machine Flies
Close Grip Bench Press 3x10
Skullcrushers 3x10

TUESDAY (Pullup/Back Day)
Pullups x50 (Try to increase reps per set every time. Once you can do 5x10, add weight via chain belt)
Barbell Rows 3x10
One Arm DB Rows 3x10
Barbell Curls 3x10
Seated Incline DB Curls 3x10
Hammer Curls 3x10

WEDNESDAY OFF

THURSDAY (Squat Day)
See the above post

FRIDAY (Press/Shoulders Day)
Overhead Press 3x5
Seated DB Press 3x10
Seated Front Plate Raises+Lat Raises 3x10 (Superset)
Preacher Curls 3x10
DB Curls 3x10


This is pretty bicep heavy, because bitches love biceps. A full body routine every other day is an option. An Upper Body/Lower Body A/B split is an option. They are actually preferred options for someone starting out. But if you want a body part split I suggest something close to that. It includes every major compound movement (heavy lifts that work multiple muscles) while including glamor assistance movements.

If your routine works for you and you like it more than my suggestions, stick to it. But definitely include Bench Press, Press, Squat, and pullups/chinups as your main shit.

[Nigma]

Originally Posted by cakecakecake

I'd suggest revamping your entire routine. Doing bench press on Monday then hitting triceps Tuesday does not give ample rest for your triceps to grow. When you bench press, it's majority chest, then equal parts triceps and shoulders. Varies depending on your natural bench press form. Any form of shoulder pressing will also work your triceps heavily. A good rule of thumb is to give any body part 48 hours of rest before working it again. Also, if you want to incorporate Squats into your routine, that'll change things as well. You're just starting out, which is a crucial time. If you program your routine well you can make significant strength/muscle gains. No matter what you do, you'll make progress because you're a novice. But trying to optimize your gains is the priority. Having days solely dedicated to triceps and biceps at your stage is inefficient. I'd rethink the way you categorize your days. Think of each day as a Main Movement + Assistance Movements. If you really want to do a split for hypertrophy, I'd suggest;

MONDAY (Bench Press Day)
Barbell Bench Press 3x10 (This is only if you want to gain more muscle. In all honesty I'd suggest 3x5 with heavier weight and add 5 pounds a week to gain strength. Then later work on musculature)
Dumbbell Incline Bench Press 3x12
Dips x(Once you can do 3 sets of ten going below parallel, add weight via chain belt)
Machine Flies
Close Grip Bench Press 3x10
Skullcrushers 3x10

TUESDAY (Pullup/Back Day)
Pullups x50 (Try to increase reps per set every time. Once you can do 5x10, add weight via chain belt)
Barbell Rows 3x10
One Arm DB Rows 3x10
Barbell Curls 3x10
Seated Incline DB Curls 3x10
Hammer Curls 3x10

WEDNESDAY OFF

THURSDAY (Squat Day)
See the above post

FRIDAY (Press/Shoulders Day)
Overhead Press 3x5
Seated DB Press 3x10
Seated Front Plate Raises+Lat Raises 3x10 (Superset)
Preacher Curls 3x10
DB Curls 3x10


This is pretty bicep heavy, because bitches love biceps. A full body routine every other day is an option. An Upper Body/Lower Body A/B split is an option. They are actually preferred options for someone starting out. But if you want a body part split I suggest something close to that. It includes every major compound movement (heavy lifts that work multiple muscles) while including glamor assistance movements.

If your routine works for you and you like it more than my suggestions, stick to it. But definitely include Bench Press, Press, Squat, and pullups/chinups as your main shit.

>can sit down and write this
>no shows 7 straight battles

[PancakeBrah]

Originally Posted by Nigma

>can sit down and write this
>no shows 7 straight battles

That took me 5-10 minutes to write because I've read hundreds of articles on lifting, both quality and shit, and have lifted consistently for 2+ years.

Writing a piece I'm happy with can take days because I'm a pessimist.

[PancakeBrah]

Also, doing ab work and pullups/chinups at any time. You can never have enough ab work or pulling movements. Just make sure you time them well enough to give you ample room to recover.

[Ghost1]

Ah skee skee!

Ill have to.google.sum.of these shits ur sayin lol....but yo....ill def give.it a try.....good look on the insight


An yea i.been doin 60pullups...100situps..300pushups 5 days a week outside of the routine i mentioned also

[NYCSPITZ]

What y'all squat tho (315ish 1RM holla @ me)

[NYCSPITZ]

When I can 1RM 405 I'm not growing my legs anymore too big and too strong IMO

[PancakeBrah]

Before I fucked my back I was at 275x5. Roughly equal to a 300-315 1RM

Nothing worthwhile, but ok. I still Squat, but at a lower weight for growth.

Back being hurt had nothing to do with squatting.