Interested to see what workout splits other swoletariats are doing.
PPL (push pull legs) with added squats on push day because of thin legs.
Not bad, doin ur PFP proud.
O7
I do a 4-day lower body/upper body split, start each day with a compound lift for strength (deadlift/bench press/squat/ohp) and then do accessory exercises
I like it a lot even if a bit demanding, am hoping there are no more lockdowns tho, they completely kill the progress
4 day upper / lower fkn rules, that’s what I do too. Never noticed as much growth as I do now.
If I get more time, I might switch to a 3 day / week full body.
I’ve done full body workouts before but they were too long for me
I was on phraks for 6 months, but got bored and stopped seeing as much progress as I used to. Now I’m on the simply named muscle building workout routine https://www.aworkoutroutine.com/the-muscle-building-workout-routine/ so that I have more of a hypertrophy routine instead of pure strength like phraks was.
I’ve pretty much been doing this too. Upper / lower twice a week, and I’ve been advancing faster than usual. The rest days definitely help.
I looked up phraks and it seems fkn brutal, but major props for trying to keep that up.
Currently a calisthenics PPL, but plan on going back to the weights in a couple weeks and then probably ease back into it with some beginner version of 5/3/1.
531 (in its modern incarnation from the 531 Forever book) totally has me hooked for a year and a half now.
And I know it’s a real shame the author sympathizes with white nationalists, but let’s be honest, no one who’s read anything by Jim Wendler has a high opinion of his intellectual capabilities, lol.
Because it’s dark I’m in the gym 4 days a weeks doing power lifts and Olympic lifting with 2 days out running or hiking trails. Now it’s getting lighter in the evenings I will even that out a bit.
This is legit, I aspire to do that much running.
If I wasn’t living near trails and only had roads to run on I wouldn’t do any.
5 nights a week 2 min plank 2 mins sit ups 2 mins push ups, 3 nights a week 30 min swim
Started doing this think I gotta find something different I don’t really feel it https://www.fatherly.com/health-science/best-dumbbell-workout-at-home/amp/
The problem with home workouts (in my opinion of course) is they don’t take progressive overload into account… think of it this way; if you curl 10 kilos every day, they will always feel the same on your muscle. But if you slowly go from 10 kilos to 20, then 10 kilos will feel lighter and lighter, and one day will feel like nothing.
I also worked out at home way back when, and never really saw any progress or muscle building. What kicked it into gear was linear progression.
Progressive overload is possible at home now with adjustable dumbbells, but is probably even simpler with just a barbell and plates. A barbell, on the other hand, does not allow you to work each arm separately (one of your arm is stronger than the other and using dumbbells helps close the gap).
However, there’s a reason people suggest the gym and it’s not just for the social aspect and the cool equipment, it’s that you have everything you need for smooth progress. If you have access to a gym, I would highly recommend it. Otherwise, if you want to workout at home, I would suggest the barbell, weights, and the phraks greyskull LP – you just need a barbell stand and a bench to do it. That’s gonna cost the equivalent to a two or three year membership at the gym, so it pays off really quickly.
edit: this one also doesn’t seem to have back exercises, which is very bad. You need rows and pullups.
I do home workouts without the adjustables: I have one of those cheap dumbell sets with a lot of weights, and 2 sets of handles ( might get a third at some point ). Then you can do progressive overloading by having the heavy handles to go till failure, then finish off with the lighter ones.
I can share my vids if you want: I do the follow-along youtube vids, and progressively overload the weights.
I just play Ring Fit Adventure lol
G*ming, absolutely haram.
Just kidding, that looks pretty fun.
I’m terminally G*mer brained, it’s true :(
I do some stretching if I can’t hold my spine straight without pain in the morning
That counts.
4 days a week in the gym. A and B train scheme. A is biceps, triceps, chest and back. B is legs and shoulders. Since I’m cutting I’m also doing 10-15 minutes of cardio after each workout. I found that 10-15 minutes of intense cardio after a workout is great for burning fat. It’s been a real struggle to lower my weight post-pandemic though…
I’ve never tried that, probably out of laziness. But you’re right that would be a great fat burner. rn I just have HIIT / Cardio day, treating it like working out my heart muscle. Fat burning for me goes along with leg / lower body day, which is lots of punishing squats and deadlifts.
Right now… Seeing my physical therapist once a week because my insurance doesn’t cover it so I can’t go more. Then I stretch a lot at home. I pissed something off in my right hip/glute. They think it’s a combo of muscle tightness and my joint being fucky. So far I’m making progress. Before that all went to shit though I was doing 2-3 days a week of 5x5 deadlifts and squats, the first 2 sets warming up. Starting with lower weight then increase for the next then one more increase to my main weight. Then once a week I do overhead press working to 4 sets of 10 reps then increase and work back to those 4x10. I do the same with bench presses. This seems to work better for my upper body muscles and the lower rep higher weight seems more preferable to my lower body and core. I also do curls and currently are doing 4x10 twice a week with 34s. 34 because I made dumbbells out of concrete filled gallon cans formed around steel bars. Going to be making some 40s soon. I’m also working on pull ups. Can’t currently do many using proper form so it’s a work in progress. I also diy all my weight plates out of concrete, refurbished brake disks, and epoxy. Might post some pics sometime as I am very proud and don’t show them off outside of Hexbear. lol
Hell yeah comrade, we’d love to see your progress.
Its the same for me, low reps high weight, till I hit failure, then move to lighter weights. I’d be interested to see how you do the DIY weights… so far I’ve just been using cheap dumbbells.
https://files.catbox.moe/o3uhh9.jpg Here’s a quick snip of my dumbbells. Pretty self explanatory concrete in one can, stick the bar in, cures. Made a rig to hold it upside down so the bar sits inside the other can as that concrete cured. https://files.catbox.moe/7kj7sb.jpg And these are some 35lb weight plates. 2inch pvc in the center fits perfectly around the end of an Olympic style barbell. Concrete in the drum then epoxy and BBs in the heat vents to even the weight. Use a shipping scale to get the weight exact. Each ones withing 0.01 of each other and their target weight.
