No,you are encouraging someone to rip off Jim
Not an expert, but I have an opinion on the other side of what most people said.
I would trim down the amount of movements, but I love high frequency training. When things are clicking Iām squatting 2-3 times a week, pressing (either overhead or bench variations) 3 times a week, and deadlifting or doing some sort of relatively heavy pull 1-3 times a week.
I actually feel much better from a fatigue standpoint and an aches and pains standpoint by training 5-6 times a week. I also work a relatively demanding physical job. Lifting 3-4 days a week leaves me really drained post workout and my body feels crummy on my days off.
I guess the point I am trying to make is try whatever sounds good. Record progress. Record how you feel. Record if youāre actually enjoying training. Iām assuming that you are not making a living with your training. Play around with it and find what works.
Advice is always helpful, but the only things that work are the things that youāll actually do. If you like a bunch of exercises and donāt feel motivated without having a bunch of movements, then find a way to make that work.
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Thanks everyone for the inputs, Iāll open a new thread in the 5/3/1 section because there are a couple things Iām not really sure about
First question you have to ask yourself: Do I want to be a bodybuilder or a powerlifter?
A four day split would be a good start such as
Monday
Heavy squat
Lt Deadlift
Tuesday
Lt Bench
Press
Thursday
Heavy deadlift
Lt squat
Friday
Heavy Bench
Press
For assistance you could add rows, pulldowns/pullups, dips, and curls. Keep the reps on the lifts between 3 and 6, donāt do max singles and donāt train to failure. assistance work for higher reps (8-12). If you bust your ass hard enough (and most people think they work harder than they do) you donāt need much more work than that.
I tried 5/3/1 and it does work to a degree but I found myself deconditioning, especially in the upper body (benching once a week never cut it for me).
I always had a hard time picking classes in role playing games.
I like the idea of having a certain performance level so Iād say that powerlifting would be primary and accessory bodybuilding secondaryā¦ but in truth, I just want to have a decent level of overall strength and a decent aesthetic/mass/proportions, within the boundaries of common mortals.
I think that on average people tend to focus a lot on impossible expectations while 99% of them would be perfectly fine being reasonably better than they are now.
I think Iāll give 5/3/1 a try (worst case scenario Iāll spend some months with a program tweaked to be sub-otpimalā¦ and the world will keep on spinning anyway I guess).
This would be the program:
MON - UPPER1
Overhead Press 5/3/1 (bands pull aparts between each set)
Overhead press 5x10 (might do it seated at the smith machine to isolate shoulders)
Dips 5x10 (starting bodyweight)
(Chinups&variations between each set of the previous two)
TUE - LOWER1
Deadlift 5/3/1
Snatch Grip Deadlift 5x10
Kroc Rows 1-2 sets
Hanging leg raises 5x10-15
UPPER2
Push Press 5/3/1 (bands pull aparts between each set)
Dips 5x5 (weighted, strength focus)
Dumbbell Snatch 3x5 (per side)
(Chinups&variations between each set of the two above)
[heavy conditioning] Overhead carry 3x1minute
LOWER2
Front Squats 5/3/1
Front Squat 5x10
Hanging Leg Raises 5x10-15
[heavy conditioning]Farmer walks + suitcase carries superset
Light conditioning ideally on Monday, Saturday and Sunday. Two times 30-40 minutes walk with weighted backpack, one time some running + jumping on the steps at a near amphiteater where drug addicts dwell.
Agile8&co for warmup and during the day, my usual load of dislocators and band pull aparts followed by full body static stretching at evening before I go to sleep.
The 2x week dips should take care of chest development, Iāll keep tab of reps and weights I use to make sure they become like a āsecondary main exerciseā, especially on the 5x5 day. The amount of overhead pressing too should stimulate some chest growth especially in the upper chest area, from what I understood.
EDIT: random question, I was playing around with leg raises today and tried a tuck front lever. I still suck at it but I was wondering: is it normal that I feel a lot of activation/fatigue in the scapulae? I do it by pressing the scapulae towards the inside, to the ribcage, and I feel it works a lot to hold position. Is that correct or am I messing it up somehow?