Thread 76641806

do you rly have to do the 5x5 stuff?

i found this on leddit, is this okay for beginner? every rec routine in wiki here is a variation of "do three lifts 5x5"

PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

Looks perfect for a beginner. You may find that a lift doesn't hit the way you want, it's recommended to experiment with new lifts everyone in a while.

I dont do the cable stuff and i've never done facepulls. Some people will tell you deadlift is useless but they're wrong. And no, this isn't too much volume. If you are truly struggling then maybe drop one or two and work on endurance and work it back in.

>>76641816
very nice, thank you! i was kinda worried when every routine recommended here is just variation of "5x5 squat, bench, ohp"... im cutting (25 kg to go, 600 kcal deficit) but ive been doing this routine for 4 weeks now and the volume is okay, i managed to add some weight to my lifts too

Those are all solid exercises. I don’t do some of them, but that’s down to me. What you should be conscious of is how much of a beginner you actually may be. If you haven’t trained with weights before but are reasonably fit and healthy then give it a whirl. If you’re going from nothing with no sporting/exercise background then you might struggle. You might not, but consider that. Speak with an experienced individual who trains and ask if they’re able to take you through the movements and techniques. Soak up advice from the internet

If I had to chop that down to something really simple I would say:
Pull
>two rowing movements (barbell, cable)
>narrow grip underarm pull downs
>preacher curl machine
>barbell curl
Push
>incline db press
>shoulder press
>decline bench
>dip machine
Legs
>extensions
>curls
>leg press machine
>a squatting movement (you may not have the mobility to BB squat at first)

You will notice I have omitted deadlifts. This is not because deadlifts are bad. They aren’t, they are a great exercise. But if you are an absolute beginner, never picked a weight up before, they can wait until you’ve done some less taxing movements

>>76641849
ummm what's happening here?

>>76641873
just a normal day in south america i guess, and a based grandpa that was ready
>>76641860
thank, i have done some sports in the past and the deadlifts feel very good, to focus on the form i started going very lightly - around 60 kg rn and im doing 2-3x 10 to get the movement down, my goal would be to practice it a lot and then get down to the x5 scheme... im very tall (6'8' 203 cm) so the deadlifts are kinda hard for me technically tho

>>76641860
im trying to have my back flat, the hard part is at the bottom... i think i need to hold my shoulder plates more glued together and i was thinking about putting together a small platform so that the weights starting point is higher

>>76641940
any tips

>>76641806 (OP)
seems like a huge amount of volume for a beginner
good luck I guess

>>76641940
hips down, chest up, look forward instead of into the ground, pull your shoulders before pulling the bar, pull the slack off the bar before lifting

>>76641806 (OP)
Here, look at this old Silver-Age classic and see if you like it:

#1 Press behind neck: 2 sets of 12 reps
#2 Bent-rowing exercise: 3 sets of 15 reps
#3 Bench press: 3 sets of 12 reps
#4 Curls: 1 set of 10 reps
#5 Squats: 2 sets of 15 reps
#6 Stiff-legged dead lift: 1 set of 15 reps
#7 Leg raises: 1 set of 25 reps

Do it 3-day a week. Don’t touch the weights at all on your in-between days. When you finish your workout have a shower and forget about it till your next training day.

Get plenty of sleep and rest and eat lots of good food.

Source:
https://ditillo2.blogspot.com/2008/04/time-factor-john-mccallum.html

>>76642337
thank u!