When would you guys advice the 3 day split (carnals split) from the FAQ against SS/SL?
You've only been on the program for a few weeks. Give it a few months and see how it works out. Also clean up your diet if you haven't already. Adding complexes will help burn extra calories but it will also slow down your progress on SS/Stronglifts. What are your goals?
Minimum of 3x12 per day for gains.How many threads a week should I start if I have limited intentions of listening to what is said?
day 1: (hypertrophy day)Can someone custom tailor a program for me?
Oh yeah, I can't squat or deadlift because I have a bad back. I also need to use dumbbells because I don't want to get a gym membership. And it needs to be body weight focused. And it should make me able to survive the zombie apocalypse. Also make sure it hits my stabilizer muscles. And I don't want to get too big, just toned.
Wow! Hilarious!day 1: (hypertrophy day)
barbell curls 5x8-20
*power rack curls 5x8-20
*squat rack 21s 5x8-20
power cheat curls 10x5-8 (okay to lose form on rep 2 onwards)
flat bench press 5x8-12
weighted crunches 5x8-15
day 2 (heavy day)
barbell curls 5x8-20
*power rack curls 5x8-20
*squat rack 21s 5x8-20
power cheat curls 10x5-8 (okay to lose form on rep 2 onwards)
DB kickbacks 5x8-12
subway train pullups in front of everyone on rushhour 5x5 (reps only count if people are looking)
day 3 (legs)
lolololol @ legs, only cans do legs
day 4 (delts that make the ladies melt)
cheat power cleans 5x5
1" DB shrugs (as fast as you can, aim for 50 reps in 10 seconds, do 4 sets)
power lateral raises 5x3 (this is for power, so go heavy, its okay to swing)
OHP 5x8 (be sure to arc your back, make it look like a powerlifting standing bench press)
*=supersets
Hope this helps
Its a real routine for serious lifters looking for serious gainz like:Wow! Hilarious!
*CAN SOME OF THE EXPERIENCED GUYS PLEASE CRITIQUE MY PROGRAM*
34 years old. 190 pounds. Diet about 2200 calories/day. Eat fairly clean with approx 190g Protein/140g Carb/75g Fat each day. Just want some advice about training program. NOTE, that I have pars defect at L4/5 with spondy and annular disc tear at same level with disc bulge so don't don't flame too hard for no squat/deadlift.
My goals are obviously rehab back injury as well as add strength/muscle. Apart from below program I also do Pilates twice a week to try and build core strength.
Monday.
Goblet squats 5 x 10
Barbell curl 5 x 10
Split Squats 4 x 10
Hamstring Curls 4 x 10
Tuesday.
Chest Press 5 x 5
Incline Chest Press 5 x 10
Machine Fly's 4 x 10
Close Grip Bench 4 x 10
Thursday
Weighted Pull Ups 5 x 5
Bent over rows 5 x 10
Preacher Curl 5 x 10
Wide-grip Chin Ups 5 x 5
Friday
Shoulder Press 5 x 5
Dips 5 x 8
Machine Shoulder Press 4 x 10
Lunges 4 x 10
Any advice greatly appreciated, thanks guys..
What if he shits standing? aka calf raisesIf you can take a shit, you can squat
Is it worth doing, or do I need a bench for best results?
What about the side lat sweep to make the bitches weep?Its a real routine for serious lifters looking for serious gainz like:
its no joke
- pecs that guarantee sex
- bicep peak that makes a woman's knees go weak
- steel tris that steal wives
- guns that turn on nuns
- dlets that make ladies melt
Is it worth doing, or do I need a bench for best results?