Thread 76261506

How do you guys fix your routine? I'm beyond retarded and to be honest after SS I just kept doing the same shit but with accessories.
Please help a brother out, I'm lost and feel that I'm doing way too many shit without getting stronger.

A:
Squat 80kg 1x6 (literally a warmup, I used to 110kg 3x5 but feel that spamming Bulgarian it's better)
Bulgarian squat 4x10
db bench press 3x10
incline barbell bench 3x10
weighted dips 5kg 3x10 (do 15 leg raises in-between rests)
machine flies 3x10 + rope push down 3x10
cable lateral raises 3x10 + db curls 3x10
rear delt machine flies 3x10
decline crunches 3x12
leg presses 3x10

B:
barbell ohp 2x4-5 (I got stuck at 44kg)
one handed db ohp 3x10
deadlift 108kg 1x5
sumo dl 100kg 2x5
weighted dips 5kg 3x10 (do 15 leg raises in-between rests)
rope push down 3x10 + front db raise 3x10
cable lateral raises 3x10 + db curls 3x10
plate loaded incline row 35kg 3x10
cable row 4x10
chin ups 3x6
decline crunches 3x12

ABABARR next week BABABRR
25yo 180cm

>>76261506 (OP)
Just lift heavy and keep it simple dummy

>>76261506 (OP)
how do you even end up with 10+ exercises everyday

>>76261506 (OP)
Looks good just add some bicep curls

>>76261506 (OP)
You are doing too much shit to get stronger. You have to keep it limited.
Upper lower or a variation like that works best.
If you want to do full body with A-B days you should do
Day A:
Bench (or dips or incline)
Squat
Rear delt flies
Lateral raises
Crunches

Day B:
Ohp
Deadlift (or rdls)
Row (or machine row)
Chin ups
Curls
Tricep isolation (overhead extensions or pushdowns)

Something like that. Sumo deadlift is pointless are your strength level. Bulgarian squats are pointless, leg press is pointless, chest flies are pointless, doing arm isolation and shoulders both days is too much volume, stick shoulder isolation on one day and arm isolation on the other. One hand db Ohp is pointless. Doing two types of rows is pointless.
You’d make no gains on this routine. Way too many exercises and too high frequency and too high volume.
Do what I said above or split it up into an upper lower, and drop a lot of redundant exercises.
Also as you get stronger at deadlifts you’ll need to reduce the frequency to 1x per week and the other day do rdls or something else

>>76262681
>chest flies are pointless
Surely you jest

>>76261848
prolly autism

>>76261848
How else are you supposed to get a full body workout?
I do a press variation, a row variation, a squat pattern, something for glutes/hamstrings, biceps, triceps, and then two core exercises (in different planes) 3x/week

>>76261506 (OP)
Youre doing so much bullshit at the same time. Throw out half of the exercises fro A and B days
Also go BARBARian

>>76261506 (OP)
>dl almost the same weight as squat
were u really doing SS? tf

>>76261506 (OP)
>>76259716
>two cheeks of the same arse

>>76261506 (OP)
You need to understand the basic principles.
You have 5 things. Muscle size, technique, CNS activation, endocrine system, muscular endurance.

To increase muscle size:

hit a muscle 4+ sets 30-40 seconds time under tension per set, pick weight so you hit failure within 30-40 second tut on every set; once a week is the bare minimum needed to make a muscle grow post novice.

More is not necessarily better, metabolic byproducts damage the muscle fibers and especially the growing muscle fibers; if you experience a massive falloff of reps between sets it's your cue to stop - for example you do a set of curls for 20 reps, next set you also manage 20, then 18, then 16, then suddenly you can do just 10 or 4 reps - this means you're done. Same reason you don't do this more than once a week - muscle takes about 5-10 days to finish growing and the growing stuff is more susceptible to metabolic damage.

Sub 4 sets sub 30 sec tut/not to failure can be done every day, speeds up muscle building a bit. Muscle working as a synergist is also ok as long as it's not taken to failure.

Technique:
idk

CNS activation:
Work up to 1rm taking small jumps starting from 85-90% on any compound or do dynamic stuff (it's more complicated and difficult to get right for a beginner)

Endocrine system:
If you train right (to failure, short breaks) it spams test and gh and eventually it can't keep up so you need to take a deload week where you don't go balls to the walls and just half ass everything; good time to introduce new movements. Limiting stress and having good diet/sleep is also very important here.

Muscular endurance:
grow mitochondria in muscles with hiit like stuff, never tried it

Exercise selection:
Big compounds give more hormones (yes the increase is very transient BECAUSE HORMONES GO INTO MUSCLES RIGHT AWAY IN THIS CASE) but also don't let you really take the muscle to failure because PNS fatigues first on stuff like squats, so simpler exercises are better

>>76266837
Example:
1. Big compound for CNS activation like back squat or w/e, just do single reps without rest until you hit failure, just pick one big exercise that you feel like doing today, squat, ssb squat, whatever, should be something you feel comfortable bruteforcing vs being technical
2. Compound assistance for whatever muscle you train, circuit with some other muscle so you rest longer between sets of same exercises but don't stop exercising. Something like rdl, front squat, 4x8-15 + curls and rear delts between sets
3. Isolation assistance for that muscle + abs/lowback

No rests, in and out in <60 minutes

>>76266848
ULxULxULx ...

>>76262681
This is how u stay small and weak.

>>76261848
Exercise scope creep
>>76261506 (OP)
>Deadlift 1x5
>After that, sumo deadlift 2x5
>ABABARR
>crunches evey workout
LMAO

>>76266852
Oh yeah abs/low back can be trained every day for infinite volume for some reason
Shoulders/biceps/triceps also can be trained 2x week

>>76261506 (OP)
you are never going to grow any kind of muscle with that intensity unless you rest for a week

>>76266837
>grow mitochondria in muscles with hiit like stuff
w-what

>>76262681
At what point worth deadlifts should I switch to 1x per week?
What number in lb

>>76269285
depends on your personal stats m8. How long have you been lifting? how's your squat? age? weight?

What do you think, anons?