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Started By
Message
re: Training split?
Posted on 4/14/21 at 1:08 pm to FieldEngineer
Posted on 4/14/21 at 1:08 pm to FieldEngineer
Don’t overthink this and get overwhelmed. Go look at the programs recommended and read them. Then, apply them to the gym. As you train, you will learn.
Posted on 4/14/21 at 3:01 pm to DeafJam73
quote:
Don’t overthink this and get overwhelmed.
I'm not, and I'm definitely getting stronger, so it hasn't been a complete waste of time.
quote:
Go look at the programs recommended and read them. Then, apply them to the gym. As you train, you will learn.
Posted on 4/14/21 at 4:03 pm to DeafJam73
To build off what Deaf said, in SL5x5 these are your main workouts
Workout A
Squat 5x5
Bench 5x5
Row 5x5
Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Your weeks will be ABA and BAB.
Honestly when I did it, I did zero leg work outside of squats. You are going to do a lot of squats. Three times a week.
The predefined accessory work for others from the SL app
Workout A
Dips
Pushups
Skullcrushers
Standing Calf Raises
Planks
Paused Bench Press
Workout B
Chins
Pullups
Curls
Seated calf raises
Hanging knee raises
Close grip bench press
Workout A
Squat 5x5
Bench 5x5
Row 5x5
Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Your weeks will be ABA and BAB.
Honestly when I did it, I did zero leg work outside of squats. You are going to do a lot of squats. Three times a week.
The predefined accessory work for others from the SL app
Workout A
Dips
Pushups
Skullcrushers
Standing Calf Raises
Planks
Paused Bench Press
Workout B
Chins
Pullups
Curls
Seated calf raises
Hanging knee raises
Close grip bench press
Posted on 4/19/21 at 11:52 am to DarthRebel
quote:
To build off what Deaf said, in SL5x5 these are your main workouts
I took most of last week off to rethink what I'm doing and I decided I'm going to build off of this. The accessory work will surely change, but here's the plan for now:
Workout A:
Squat
Bench
Bent over row
Dips (assisted - not sure if I can do these)
Skullcrusher
Standing calf raises
Planks
Workout B:
Squat
Overhead press
Deadlift
Chin up
Barbell curls
Seated calf raises
Hanging knee raise
Posted on 4/21/21 at 12:45 pm to FieldEngineer
Just bumping to say that routine B kicked my arse today. I did a quarter of the volume that I had been doing, but I felt like I could barely move afterwards. Thanks to all who helped!
Posted on 4/22/21 at 6:48 am to FieldEngineer
Heavy squats and deads on the same day is enough to drain you. Add in back and you’re working almost your entire body.
Posted on 4/22/21 at 8:12 am to ThreauxDown
Is twice/week per body part effective enough to build muscle and/or tone? (4 days/week total)
Or is a full body 3x week better
Or is a full body 3x week better
Posted on 4/22/21 at 8:51 am to The Mick
Depends on your strength level really. Starting out full body 3x isn’t too bad. Gets pretty exhausting and/or time consuming after a while. There are some old school bodybuilders like John Grimek who did it though.
There’s a lot more to choose from with 4 day routines though. PHUL, PHAT, Upper/Lower, 5/3/1 4-day, etc.
An upper/lower/upper or A/B/A type of 3 day split, like greyskull or kinobody greek god, works well too. You end up hitting each body part every 4-5 days. I enjoy the kinobody Greek god mega workouts. Has more volume and exercise selection than the regular 4 exercise a day one. That way you can work on strength and pump.
There’s a lot more to choose from with 4 day routines though. PHUL, PHAT, Upper/Lower, 5/3/1 4-day, etc.
An upper/lower/upper or A/B/A type of 3 day split, like greyskull or kinobody greek god, works well too. You end up hitting each body part every 4-5 days. I enjoy the kinobody Greek god mega workouts. Has more volume and exercise selection than the regular 4 exercise a day one. That way you can work on strength and pump.
Posted on 4/22/21 at 9:13 am to The Mick
quote:
Is twice/week per body part effective enough to build muscle
Yes
quote:
and/or tone?
is a product of bodyfat % which is a product of diet
quote:
Or is a full body 3x week better
with properly designed programs, neither is better or worse so long as consistent
you sound more like a newbie, i would suggest greyskull lp aestethics template i have laid out in the greyskull thread.
Posted on 4/22/21 at 11:25 am to FieldEngineer
quote:
and mostly machines for legs. I'll switch to free weights for leg work soon. I'm trying to build up to it because I'm concerned about knee injury.
quote:
Not looking to powerclean 350 or anything.
quote:
lower:
5x seated leg press with warmup sets
4x seated leg curls
4x outer hip abductor
4x inner hip abductor
4x calf raise with plates
I'm sorry, I know I was also once a new gym goer but these quotes made me
Posted on 4/22/21 at 12:31 pm to Cheesy Beaver
quote:
I'm sorry, I know I was also once a new gym goer but these quotes made me
Happy to own up to my noob status. :)
Posted on 5/4/21 at 7:39 am to lsu777
quote:Thanks. This newbie will power clean your nuts off the side of your head if you bully me again.
you sound more like a newbie, i would suggest greyskull lp aestethics template i have laid out in the greyskull thread.
Posted on 5/4/21 at 7:44 am to The Mick
quote::rotflmao: :rotflmao: :cheers:
Thanks. This newbie will power clean your nuts off the side of your head if you bully me again.
Posted on 5/4/21 at 9:16 am to lsu777
Thank you btw, appreciate it.
Posted on 5/4/21 at 2:20 pm to FieldEngineer
quote:
What I've actually been considering is walking into the gym with an open mind and training the muscle groups that feel the freshest and most recovered. I guess that means having a few planned routines available and staying flexible to pick whichever one feels the best that particular day.
I do something similar. I have my main 4 lifts that I am keeping tabs on weights and reps: bench, deadlift, squat, military press. Then I work on the muscle groups that feel the best or I need to work on the most. It works for me, and doesn't seem as monotonous.
Posted on 5/5/21 at 12:52 pm to Pintail
quote:
I do something similar. I have my main 4 lifts that I am keeping tabs on weights and reps: bench, deadlift, squat, military press. Then I work on the muscle groups that feel the best or I need to work on the most. It works for me, and doesn't seem as monotonous.
For the time being, I'm doing SL 5x5 with some accessory work. Everything is 5x5 but the bodyweight stuff, increasing the weight only after successfully doing 5x5. So if I bench 130 5x5, I'll go to 135 the next week and not increase until I have no failed sets.
SL 5x5 - A
Bench press
Bent over row
Squat
Skullcrusher
Seated calf raise
Knee raise
SL 5x5 - B
Squat
Overhead press
Deadlift
Bicep curl ez bar
seated calf raise
chin up assisted (sometimes)
Knee raise
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