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United States of America AOE3_Returner
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27 Sep 2017, 16:51

I find working the shoulder/bicep/tricep along with compound movement to work the whole arms to be the best. I do about 3 different lifts for each muscle for each lifting routine which seems to work well. I only use 60 lb (27.2155 kg) or 27 kg dumbbells at the moment so I'm a beginner lol and the barbell I lift around 200 lbs or around 90 kg

Who else lifts and what type of lifting routine do you like to do?
SirCallen - Wait I already knew you were a troll why did I put any effort in replying to this thread.. WHAT A NICE GUY
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India gh0st
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27 Sep 2017, 17:00

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Tuvalu gibson
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27 Sep 2017, 17:03

Pull day leg day push day off day. 3 exercises per muscle group 9 sets of 5-8 reps, very little rest, if you can't do 5 reps lower the weight.
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United States of America AOE3_Returner
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27 Sep 2017, 17:16

gibson wrote:Pull day leg day push day off day. 3 exercises per muscle group 9 sets of 5-8 reps, very little rest, if you can't do 5 reps lower the weight.

I thought the goal was to be able to do 10 reps? I see the benefit of only being able to do only 5 reps of a weight because of high intensity for improved muscle growth. I forgot to mention legs and they are very important to work out because you get most of your human growth hormone from legs workouts. Do you ever lift to 10 reps or just 5-8? Your workout routine is pretty different than mine though.
SirCallen - Wait I already knew you were a troll why did I put any effort in replying to this thread.. WHAT A NICE GUY
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Kiribati SirCallen
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27 Sep 2017, 17:45

I don't really know what you are saying in your OP. Anyways...

PROGRAM OUTLINES
•Full Body or
•Upper / Lower or
•Push / Pull / Legs or
•Back and Bis / Chest and Tris / Legs and shoulders or
•Some logical combination of the above or in such a manner that one creates a balanced work out
•Look on the internet for one no beginner has ever created a good workout routine ever

TYPICAL LIFTS - MAIN MOVEMENTS (FREE WEIGHTS)
•Bench (BB or DB)
•Rows (BB or DB)
•Squat (Lowbar or Highbar)
•Deadlift (Traditional or Sumo or Hybrid)
•OHP (BB or DB)

TYPICAL LIFTS - ACCESSORIES
•Dips, Incline/Decline Bench, Chest Flies, etc
•Pullups, Seated Cable Rows, Lat Pulldowns, etc
•Front Squat, Leg Press, Lunges, etc
•Deficit Deadlift, Rack Pulls, Back Extensions, etc
•OHP (DB)

MISCELLANEOUS - ACCESSORIES
•Face Pulls (arguably extremely important for shoulder health)
•Bis/Tris
•Calves (lel)
•Traps - Shrugs

THINGS TO DO
•Identify goals (strength, aesthetics, sport, etc, combination?)
•Identify if novice or not
•Choose a program based on the above
•Be consistent about it
•Learn proper form
•Don't ego lift. If you start lifting with maxes you'll only plateau sooner
•Have a vague sense of nutrition and calories consumed and protein consumed
•Keep track of weights. You want to progress over some period. Novices can increase linearly every week for a time. Intermediates might increase every month, etc.

NOTES
•Some bros look like cavemen - do 2:1 pull:push volume
•No such thing as glamor muscles - create a balanced physique
•A thick back looks great
•If you're training for sport you'll add explosive lifts like cleans and box jumps and stuff like that
•Cardio ain't gonna kill you or your gains and is important for heart health
•Don't worry too much about arms I don't even hardly hit them anymore they see a lot of action in the main lifts
thank god for threads
and good screws
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Kiribati SirCallen
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27 Sep 2017, 17:54

RESOURCES
https://www.reddit.com/r/fitness/wiki (they removed SS and SL from recommended programs so they're good now)
http://boards.4chan.org/fit/ (actually a good sticky/wiki - don't do Starting Strength or Strong Lifts though)
http://www.exrx.net/index.html
https://www.bodybuilding.com/exercises/
https://www.reddit.com/r/Weakpots (support group)

EXAMPLE NOVICE PROGRAMS
https://www.reddit.com/r/Fitness/wiki/phraks-gslp
https://jimwendler.com/blogs/jimwendler ... a-beginner

EXAMPLE INTERMEDIATE PROGRAMS
http://swoleateveryheight.blogspot.com/ ... ed_13.html
http://www.simplyshredded.com/mega-feat ... -2011.html

I can't cover everything but the above resources can and do. If you are serious about fitness you'll check them out.
thank god for threads
and good screws
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Finland somppukunkku
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27 Sep 2017, 18:23

sixpack of beer every saturday
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When I win, it's with homo, illegal and wrong strats.
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Netherlands dietschlander
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27 Sep 2017, 19:00

somppukunkku wrote:sixpack of beer every saturday day
Theres going to be a dam, the great dam and we'll let the beavers pay for it - Edeholland 2016
Anyway, nuancing isn't your forte, so I'll agree with you like I would with a 8 year old: violence is bad, don't do hard drugs and stay in school Benj98
Estonia jesus3
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27 Sep 2017, 19:09

not lifting a finger is my lifting routine
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European Union Asateo
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27 Sep 2017, 19:22

jesus3 wrote:not lifting a finger is my lifting routine



That's my gospel too.
To see a world in a grain of saind, A heaven in a wild flower
Hold infinity in the palm of you hand, And eternity in an hour
- William Blake, Auguries of Innocence
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Italy Garja
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27 Sep 2017, 19:41

I train for aestethics not for lifting competitions.

I still use a monofrequency/bro-split routine but I'm gradually switching to multifrequency. I'll probably do a full body program with focus on strenght for 3 months or so and then go back to mono adding some intensity techniques which is what I like the most, atleast for now.

I do a 4 days split at the moment:
Monday: chest/back
Tuesday: legs
Thursday: back/chest
Friday: shoulder/arms

I focus mostly on chest and back because I think they're behind compared to all the rest. Also arms don't need that much specific training anyway.
Each routine has basically a compound exercise first and then other more specific ones.
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Brazil lemmings121
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27 Sep 2017, 19:44

what the f... yeah, I'm in somppu team here.
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United States of America AOE3_Returner
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27 Sep 2017, 19:53

Damn you guys must shredded as fuckkk. If you've been doing that a while then you guys should start to change your workout routine up a bit to reduce your muscles getting used to the same thing. It is good to shock your system once in a while.
@Garja @SirCallen @gibson
@somppukunkku I used to do that but what it worked out was my beer belly :hmm:
SirCallen - Wait I already knew you were a troll why did I put any effort in replying to this thread.. WHAT A NICE GUY
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Sweden Gendarme
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27 Sep 2017, 20:15

I was going to write a long comprehensive post, but I realised it required too much effort so I closed the tab. I might write later at some point though.









FYI.
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duck wrote:man it really sucks when you have to agree with gendarme on things
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Kiribati SirCallen
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27 Sep 2017, 20:55

AOE3_Returner wrote:Damn you guys must shredded as fuckkk. If you've been doing that a while then you guys should start to change your workout routine up a bit to reduce your muscles getting used to the same thing. It is good to shock your system once in a while.
@Garja @SirCallen @gibson
@somppukunkku I used to do that but what it worked out was my beer belly :hmm:

Wait I already knew you were a troll why did I put any effort in replying to this thread..
thank god for threads
and good screws
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United States of America AOE3_Returner
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27 Sep 2017, 21:37

SirCallen wrote:
AOE3_Returner wrote:Damn you guys must shredded as fuckkk. If you've been doing that a while then you guys should start to change your workout routine up a bit to reduce your muscles getting used to the same thing. It is good to shock your system once in a while.
@Garja @SirCallen @gibson
@somppukunkku I used to do that but what it worked out was my beer belly :hmm:

Wait I already knew you were a troll why did I put any effort in replying to this thread..

You really do suck at troll witch hunts. How am I a troll other than just being called a troll by yours truly?
SirCallen - Wait I already knew you were a troll why did I put any effort in replying to this thread.. WHAT A NICE GUY
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Kiribati SirCallen
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27 Sep 2017, 21:55

It doesn't but to me which is all I'm concerned with.
thank god for threads
and good screws
You have not set your flag, click to select your flag. NyxAchlys9

27 Sep 2017, 21:57

AOE3_Returner wrote:
SirCallen wrote:
AOE3_Returner wrote:Damn you guys must shredded as fuckkk. If you've been doing that a while then you guys should start to change your workout routine up a bit to reduce your muscles getting used to the same thing. It is good to shock your system once in a while.
@Garja @SirCallen @gibson
@somppukunkku I used to do that but what it worked out was my beer belly :hmm:

Wait I already knew you were a troll why did I put any effort in replying to this thread..

You really do suck at troll witch hunts. How am I a troll other than just being called a troll by yours truly?


fragment missing (consider revising) :hmm:
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United States of America AOE3_Returner
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27 Sep 2017, 21:59

SirCallen wrote:It doesn't but to me which is all I'm concerned with.

Just tell me how I'm a troll.
SirCallen - Wait I already knew you were a troll why did I put any effort in replying to this thread.. WHAT A NICE GUY
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Sweden Gendarme
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28 Sep 2017, 22:08

Well, OP is banned so now it really feels like wasted effort posting in this thread. Someone make a proper thread, please!
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duck wrote:man it really sucks when you have to agree with gendarme on things

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