[quote]ryanbCXG wrote:
[quote]dt79 wrote:
[quote]jacktheman wrote:
What is you guys’ take on a push/pull/legs/1dayoff/repeat[/quote]
It’s almost better than sex. Almost.
[/quote]
You need to step up your sex game. Or the woman does. Sex>>>>>life 
[/quote]
You’ll be married someday too. And, like me, you’ll be left with fond fantasies of shitty lapdances from cheap vietnamese whores
Okok it’s not so bad.
[quote]Spidey22 wrote:
Goddammit dude, just get on a fucking p/p/l split. That’s obviously what you want, so please just do it because you won’t give 100% to any other routine while jacking off mentally to the idea of p/p/l. There’s some posted in this thread. Here is one I just thought of:
Push A: Make chest movements incline or flat variations
Chest Compound: 3-6 sets of 3-8 reps
Chest Isolation: 2-4 sets of 6-10
Shoulder Compound/Isolation: 2-4 sets of 8-15
Lateral Variation: 2-4 sets of 8-15
Tricep Isolation: 2-4 sets of 8-15
Push B: Make Chest movements flat or decline
Shoulder Compound: 3-6 sets of 3-8 reps
Lateral Variation: 2-4 sets of 6-10
Chest Compound: 2-4 sets of 8-12
Tricep Compound/Isolation: 2-4 sets of 8-15
Tricep Isolation: 2-4 sets of 10-20
Pull A:
Vertical Pull: 3-6 sets of 3-8
Rows Variation: 2-4 sets of 6-12
Row Variation: 2-4 sets of 12-20 reps
Rear Delt Variation: 2-4 sets of 12-20
Trap Isolation: 2-4 sets of 12-20
Pull B:
Row Variation: 3-6 sets of 3-8
Vertical Pulls: 2-4 sets of 6-12
Vertical Pull: 2-4 sets of 12-20 reps
Rear Delt Variation: 1-3 sets of 20+
Trap Isolation: 1-3 set sets of 20+
Legs A:
Squat Variation: 3-6 sets of 3-8
Paused Squat Variation: 2-4 sets of 6-10
Single Leg Variation: 2-4 sets of 8-12
Leg Curls: 2-4 sets of 8-12
Abs + Calves
Legs B: (make the 2nd DL variation something like Deficit, below shin rack pulls, SLDL’s, etc)
DL Variation: 3-6 sets of 2-6
DL Variation: 2-4 sets of 4-8
Leg Press Variation: 2-4 sets of 12-20
Legs Curls: 2-4 sets of 15-20
Abs + Calves
I just randomly thought of this. Someone here can manipulate it how they want if they find it less than ideal, but please just do something like this OP. Just get in the gym, lift as heavy as you can with good form, eat enough to grow, and sleep enough to feel rested. As someone who has spun their fucking wheels before, I beg of you, stop wasting time, and just go lift.[/quote]
Stick to this OP
[quote]Spidey22 wrote:
Goddammit dude, just get on a fucking p/p/l split. That’s obviously what you want, so please just do it because you won’t give 100% to any other routine while jacking off mentally to the idea of p/p/l. There’s some posted in this thread. Here is one I just thought of:
Push A: Make chest movements incline or flat variations
Chest Compound: 3-6 sets of 3-8 reps
Chest Isolation: 2-4 sets of 6-10
Shoulder Compound/Isolation: 2-4 sets of 8-15
Lateral Variation: 2-4 sets of 8-15
Tricep Isolation: 2-4 sets of 8-15
Push B: Make Chest movements flat or decline
Shoulder Compound: 3-6 sets of 3-8 reps
Lateral Variation: 2-4 sets of 6-10
Chest Compound: 2-4 sets of 8-12
Tricep Compound/Isolation: 2-4 sets of 8-15
Tricep Isolation: 2-4 sets of 10-20
Pull A:
Vertical Pull: 3-6 sets of 3-8
Rows Variation: 2-4 sets of 6-12
Row Variation: 2-4 sets of 12-20 reps
Rear Delt Variation: 2-4 sets of 12-20
Trap Isolation: 2-4 sets of 12-20
Pull B:
Row Variation: 3-6 sets of 3-8
Vertical Pulls: 2-4 sets of 6-12
Vertical Pull: 2-4 sets of 12-20 reps
Rear Delt Variation: 1-3 sets of 20+
Trap Isolation: 1-3 set sets of 20+
Legs A:
Squat Variation: 3-6 sets of 3-8
Paused Squat Variation: 2-4 sets of 6-10
Single Leg Variation: 2-4 sets of 8-12
Leg Curls: 2-4 sets of 8-12
Abs + Calves
Legs B: (make the 2nd DL variation something like Deficit, below shin rack pulls, SLDL’s, etc)
DL Variation: 3-6 sets of 2-6
DL Variation: 2-4 sets of 4-8
Leg Press Variation: 2-4 sets of 12-20
Legs Curls: 2-4 sets of 15-20
Abs + Calves
I just randomly thought of this. Someone here can manipulate it how they want if they find it less than ideal, but please just do something like this OP. Just get in the gym, lift as heavy as you can with good form, eat enough to grow, and sleep enough to feel rested. As someone who has spun their fucking wheels before, I beg of you, stop wasting time, and just go lift.[/quote]
Thanks for spending time on me, I am jumping on this right now ! Just tell me something - I do 1 week A then B or what ?
And second, if you have time - Just can you put in the exercises which need to be there as I see you have given me a template but I also suck at exercise choosing. Thanks
[quote]jacktheman wrote:
And second, if you have time - Just can you put in the exercises which need to be there as I see you have given me a template but I also suck at exercise choosing. Thanks
[/quote]
that’s the fun part, you should give it a go yourself. He’s written you a good routine but he doesn’t know what exercises you respond best to. Only you can do that, by picking some exercises and seeing what happens.
Not that the esteemed gentleman would ever need me to speak on his behalf
[quote]Yogi wrote:
[quote]jacktheman wrote:
And second, if you have time - Just can you put in the exercises which need to be there as I see you have given me a template but I also suck at exercise choosing. Thanks
[/quote]
that’s the fun part, you should give it a go yourself. He’s written you a good routine but he doesn’t know what exercises you respond best to. Only you can do that, by picking some exercises and seeing what happens.
Not that the esteemed gentleman would ever need me to speak on his behalf[/quote]
Don’t want to screw it up, I’d appreciate a few example exercises
[quote]dt79 wrote:
[quote]ryanbCXG wrote:
[quote]dt79 wrote:
[quote]jacktheman wrote:
What is you guys’ take on a push/pull/legs/1dayoff/repeat[/quote]
It’s almost better than sex. Almost.
[/quote]
You need to step up your sex game. Or the woman does. Sex>>>>>life
[/quote]
You’ll be married someday too. And, like me, you’ll be left with fond fantasies of shitty lapdances from cheap vietnamese whores
Okok it’s not so bad. [/quote]
Lololololol
omfg
[quote]jacktheman wrote:
[quote]Yogi wrote:
[quote]jacktheman wrote:
And second, if you have time - Just can you put in the exercises which need to be there as I see you have given me a template but I also suck at exercise choosing. Thanks
[/quote]
that’s the fun part, you should give it a go yourself. He’s written you a good routine but he doesn’t know what exercises you respond best to. Only you can do that, by picking some exercises and seeing what happens.
Not that the esteemed gentleman would ever need me to speak on his behalf[/quote]
Don’t want to screw it up, I’d appreciate a few example exercises
[/quote]
How could you screw this up, and what would be the impact if you did?
[quote]jacktheman wrote:
Don’t want to screw it up, I’d appreciate a few example exercises
[/quote]
You are screwing up right now, this instant.
Every day you spend not doing something physically challenging with the intent to develop your body’s ability to move something at your age is a day wasted.
I have a much narrower upper body than my younger brother.Why? Because that kid spent a lot of time throughout his teen years (16-19ish) doing stupid things with machines at first and then later on becoming one of those guys who do nothing but bench and curls. He also did a lot of running on treadmills. Just long-ass jogs.
And now, even after years of physical inactivity after a shoulder surgery due to idiocy, his upper body just looks freakishly big for someone who is only 5ft 7. I believe this is because he has a bigger upper-body bone structure than most people with his height.
Point being- Your body develops the most right now in your teenage years. You LITERALLY are running out of time. It doesn’t fucking matter if you don’t lift in a gym. Don’t know what to do in the gym? Ok, just go sprint at the school tracks and do a bunch of push-ups and body squats and chin-ups. Don’t even bother programming shit; just move until you’re exhausted. Then come back 2-3 days later and do it again.
But, please, I fucking implore you, DO SOMETHING.
[quote]jacktheman wrote:
[quote]Yogi wrote:
[quote]jacktheman wrote:
And second, if you have time - Just can you put in the exercises which need to be there as I see you have given me a template but I also suck at exercise choosing. Thanks
[/quote]
that’s the fun part, you should give it a go yourself. He’s written you a good routine but he doesn’t know what exercises you respond best to. Only you can do that, by picking some exercises and seeing what happens.
Not that the esteemed gentleman would ever need me to speak on his behalf[/quote]
Don’t want to screw it up, I’d appreciate a few example exercises
[/quote]
Just do Push A, Pull A, Legs A, then either take a day off or just start with Push B, Pull B, Legs B.
And Yogi is right. I intentionally didn’t prescribe specific exercises. First off I’m not a trainer or all too developed myself, so I don’t want to tell you to do something and you hurt yourself. But secondly, to touch on Yogi’s point, you need to figure out what works for you. The pressing variation that feels best and easiest to progression on for lifter A will not be the same for lifter B. Try to stick to whatever Compound movements you choose for AT LEAST 4-6 weeks, but the isolation stuff, play around with. Try different variations of flies, rows, pulldowns, laterals, extensions, curls, etc, find what gets each muscle firing for you. You won’t mess this up if you just make sure that:
The compound movements are either with a Barbell (preferably) or Dumbbell
You’re fighting to add weight or reps to those compounds every week
You’re feeling the isolation exercises in the targeted muscles
You’re using form on all lifts that allow you to progress in strength while not injuring yourself
You’re eating enough food nd getting enough rest to recover
I’m gonna echo what everyone else is saying here, just pick a non retarded program, give it your all, make sure all the other factors like nutrition and rest are on point, tweak things as necessary to suit your needs, and the most important thing of all, STICK TO IT, BE CONSISTENT. A lot of us here including myself regret spinning our wheels, jumping from program to program without rhyme and reason, and wasting our precious teenage years where we could’ve made our best progress because we refused to do something while searching for that “perfect” program/diet.
I’ve been lifting for nearly a decade now and in the past 2 years I’ve made more progress than I did compared to the first 8 years combined. Oh how I miss those university years where I can sleep 12 hours a day, lift anytime I want for as long as I want, no family to take care of, the gym is only 5 min walk away, being able to recover from pretty much any workout etc. But I fucking wasted those years dicking around focusing on the minutiae and forgetting about the bigger picture. Please don’t make these mistakes OP.
OP, serious question:
Do you WANT to look like a fitness model?As in be legitimately muscular?
OR
Do you simply not want to be embarassed about taking your shirt off in front of a woman? i.e; have a flat stomach with abs visible when flexing but overall muscular development is largely a secondary concern.
The first option is going to entail some SERIOUS and significant long term investment on your part depending on your genetics and given your propensity to gain fat while constantly hearing “Its a journey, bro… learn to enjoy it for the next several years” from others on the same endless journey.
The second will still need some attention paid to nutrition and activity over the long term but SIGNIFICANTLY less effort than the first. While strength training is critical, you don’t have to get anywhere near a 2 plate bench and/or 3 plate squat in order to attain this goal. Heck the Velocity Diet and training will probably be enough for you. Where you want to go after that as your goals evolve is another issue.
[quote]Depression Boy wrote:
OP, serious question:
Do you WANT to look like a fitness model?As in be legitimately muscular?
OR
Do you simply not want to be embarassed about taking your shirt off in front of a woman? i.e; have a flat stomach with abs visible when flexing but overall muscular development is largely a secondary concern.
The first option is going to entail some SERIOUS and significant long term investment on your part depending on your genetics and given your propensity to gain fat while constantly hearing “Its a journey, bro… learn to enjoy it for the next several years” from others on the same endless journey.
The second will still need some attention paid to nutrition and activity over the long term but SIGNIFICANTLY less effort than the first. While strength training is critical, you don’t have to get anywhere near a 2 plate bench and/or 3 plate squat in order to attain this goal. Heck the Velocity Diet and training will probably be enough for you. Where you want to go after that as your goals evolve is another issue.[/quote]
To answer your question -I don’t want to me embarrassed when I am with my shirt off yes, but that doesn’t mean I just want to have abs, I want to be muscular and have the abs and stuff. For example I know that Jeff Seid is a steroid user and becoming like him would take me years, but to make it less of an effort to describe exactly what I want - his body is like a perfect template for my example.
To all on this thread - 5k views and almost a hundred replies - well, I have surely lost some valuable time. Like 5 people told me that already so yeah I should better be going.
Bottom line - I will be using the template given by Spidey22
for the coompounds - nothing much to it
chest compound - bench press
shoulder compound- OHP
rows- bentover rows, dumbbell rows; seated rows
Just one thing: Can someone give a few for the vertical pull, on pull day I have two and I am bit lost there. I can’t do chins
If you can’t do legit chins, give rack chins a try.
There’s also:
Jumping pullups - jump to the pullup bar and let your momentum help you get to the bar, then lower yourself slowly.
Assisted pullups - set up a chair under the bar and assist the pullup by using a leg. Just be sure that you’re ‘assisting’, and not fully using your legs to get there.
Eccentric only - do whatever you have to do to get to the top and lower yourself slowly.
Lat pulldowns
There are also several Hammer Strength machines that have variations of pulldowns and high rows.
[quote]jacktheman wrote:
Just one thing: Can someone give a few for the vertical pull, on pull day I have two and I am bit lost there. I can’t do chins
[/quote]
Learn to do chin-ups. The way I did it was first start with negatives (somehow getting yourself to the top position of the chin-up and slowly coming down in 5 or so seconds). Then I just started doing 1 rep at a time.
Gym has assisted chin and pull up machine ^^^^^
Then use those. But make it your mission to learn pull ups. I’ve never seen anyone who couldn’t do chins and looked decent with their shirt off.
I actually think the pulldown is the superior exercise over chins/pull ups.
My reasoning is this:
Back muscles (in my humble opinion) really respond to a pause in the contracted position, a slow negative, and higher reps (12-15). Now, you would need to be VERY good at chins to be able to do multiple sets of 12-15 with a pause in the contracted position and a slow negative.
So yeah. Pulldowns all the way. Especially for a beginner.
[quote]Yogi wrote:
I actually think the pulldown is the superior exercise over chins/pull ups.
My reasoning is this:
Back muscles (in my humble opinion) really respond to a pause in the contracted position, a slow negative, and higher reps (12-15). Now, you would need to be VERY good at chins to be able to do multiple sets of 12-15 with a pause in the contracted position and a slow negative.
So yeah. Pulldowns all the way. Especially for a beginner.[/quote]
Sure I will do it as an alternative, but nothing bad about doing 2 sets of assisted chins at the end of every pull day