4chan archive /fit/ (index)
2013-02-24 11:17 18003883 Anonymous (1347927082378.jpg 686x1024 201kB)
So i see a lot fighting about ss and splits. So wouldn't it just be possible to do both. like do a split with the compound exercises thrown in like squats, deads, OHP etc.some isolation stuff afterwards
1 min later 18003912 Anonymous
Isn't that 5/3/1?
2 min later 18003956 Anonymous
Is that Kaitlyn?
4 min later 18004015 Anonymous
>>18003912
>>18003956
i have no idea and yes. pls help
14 min later 18004272 Anonymous
that is what i have always done. kick off a session with the compound exercises i.e. DL for back or Bench Press for chest and then move on to more isolated exercise. I train for strength and size but I do a lot of volume so mass I suppose is more of a priority. If you are interested I will post my routine.
16 min later 18004312 Anonymous
>>18004272
It sounds a lot like mine. Post away.
18 min later 18004377 Anonymous
gimme two secs to write it out
29 min later 18004624 Anonymous (Luke.gif 450x191 639kB)
4 sets of 8-12 of each exercise. Try and get through it in 40-50 minutes. Intensity is key.
Chest:
Bench Press
Decline Cable Fly
Front raise
Incline Dumbbell Press
Cable Fly
Decline Dumbbell Press
Dumbbell Fly
Overhead Raise
Back:
DL
Bent over Row
Reverse Fly Dumbbell
Straight arm push down (I know what I mean)
Lat Pulldown
Cabel reverse fly
One arm row
Diverging lat pulldown
Shoulders:
Side raise
Dumbbell Shoulder press or OHP
Behind head OHP
Behind back shrug
Bar front raise
Shrugs
Cable side raise
Dumbbell front raise
Arms:
bar curl
cable pushdown
reverse grip row
skull crusheers
dumbbell curl
close grip bench press
hammer curl
one armed tri extensions
Legs:
Squats
Calf raise
Lunges
Leg Press
Calf press
Leg curl
Leg extensions
I generally fit two days rest in in a week and train the other five. Every other week I condense it down into Chest/tris, back/bis and legs/shoulders to mix it up a bit.
31 min later 18004674 Anonymous
>>18003883
dat chest gap
34 min later 18004741 Anonymous
>>18004624
can you post what you look like
35 min later 18004769 Anonymous
>>18004624
cool what are you cycling?
38 min later 18004827 Anonymous
>>18004624
that routine is retarded. enjoy your AIDS.
39 min later 18004861 Anonymous (1355153714315.jpg 800x777 81kB)
Its better do do SS as a novice because it takes advantage of the novices ability to make dramatic strength gains with relatively low recovery time required. Thats why you do a full body workout 3x a week at the beginning. Once you get to heavier weight your body doesn't recover as quickly, so it makes more
since to do a split build around the big four compounds (usually 5/3/1 with accessory work)
Here's my current 3 day split. the big four are done 5/3/1 rep range and the assistance exercises are done 3x8-10 and super-set (like Front Squats and barbell shrugs)
Squat
OHP
Front Squat
Power Shrugs
RDL
Reverse Flys
BP
chins
Dips
Incline DB curls
Incline DB Press
BB curls
DL
Close Grip-BP
Pull-ups
Skull Crushers
Pendlay Rows
v-bar pull-downs
43 min later 18004982 Anonymous (20121011_131725.jpg 480x800 152kB)
I do not cycle anything, i only have a 3 month old photo and am in bed so cannot be arsed to get a current one.
53 min later 18005280 Anonymous
>>18004741
>>18004769
The above we meant to be a reply to those two.
57 min later 18005360 Anonymous
>>18005280
they were being sarcastic because you would have to be on steroids to see any results from that much volume.
1 hours later 18005503 Anonymous (Dye.png 552x310 209kB)
>>18005414
>DIEL
1 hours later 18005523 Anonymous
yes, plenty of people do something like that
why don't you try it and see how you like it?
goddamn, you don 't need the internet to approve your lifting routine
1 hours later 18005542 Anonymous
>>18005523
well i dont want to do it for months and see shitty results
1 hours later 18005550 Anonymous
>>18005414
stop doing that retarded program and see some gains made
1 hours later 18005569 Anonymous
>>18004624
you're fucking stupid.
1 hours later 18005580 Anonymous
>>18005542
if your exercise selection is good (you don't do something consisting entirely of curl variations and calf raises or something), you work hard, and eat right you'll make gains
1 hours later 18005591 Anonymous
>>18005414
you fucked your back up, see how your shoulders arch forward towards your chest? your chest muscles are so strong compared to the rest of your body they're fucking up your shoulders and back.
Stop doing chest for a while and focus on your back.
1 hours later 18005779 Anonymous
>>18004624
i pretty much do the same split, just slightly diff isolations after my compounds. 30 mins cardio every day, and light ab work 3 times a week.
1 hours later 18005842 Anonymous
>>18003956
Yeah it is.
2 hours later 18007298 Anonymous
>>18005591
this dude knows whats up. I did the same thing for a while-too much press, not enough back coupled with bad form has fucked my shoulders. im trying to rehab them now...
watch this vid
http://www.youtube.com/watch?v=c6I0 z_d4xqY
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