space0cadet

4y

How many sets and reps do you do
Youre in the gym for like 2 hours huh

Hi Roller

4y

i dont want a split workout. can u post an example of a fullbody workout routine that i can repeat 2-3 times a week?

space0cadet

4y

How many sets and reps do you do
Youre in the gym for like 2 hours huh

space0cadet

4y

for sure - just any PPL (push pull legs) program.
these are the most effective type of programs

https://greyskull.app/
https://thefitness.wiki/routines/5-3-1-for-beginners/
https://thefitness.wiki/routines/gzclp/

Hi Roller

4y

why does it say different exercises on different days? i meant the same routine that i can repeat

space0cadet

4y

uh.. rest
resting a muscle group is how you build muscle

it's not only dangerous to work the same muscle group every day or two but can be contrary to your goals, for example, muscle is built when you rest.

Hi Roller

4y

i rest 2 days. i make my own routine cuz everytime i google it split workouts show up

space0cadet

4y

curious on whats the motivation behind that?

GT500KR

4y

i work out for 2 hours

Hi Roller

4y

its my preference

space0cadet

4y

I still think you should rest more, flipping at least a few workouts will net you more results. You will start plateauing eventually.

My recommendation to you is to download the GreySkull LP app, and to use the Phraks variant within the app.

Make this the base of your workout, it's a 3x5 of only compound lifts, and rotates through 6 exercises (3 on one day, 3 on the next)

The app tracks your body weight, the reps you complete, and the amount of weight you lift each workout and it compiles them all-time into a nice graph. It really isn't that hard to get into the groove of the routine since the app makes it so easy

Again, make this the base of your workout, it's just compound lifts with linear progression each workout, so it forces you to push yourself - you add weight every day.

After your complete the base of your workout, add whatever isolation exercises you feel like is missing (e.g. hamstring curls when its a a squat day within GreySkull)

But i'm just a dude on the internet, you don't have to take my advice but this is what I think is best. I just don't want you to get trapped into f***arounditis. Upping your weight methodically and making compound movements the bulk of your program is the best thing you can do. Trust professionals, not yourself is probably the best advice I have ever gotten, because I just floundered for 4 years in the gym making very slow progress.

Hi Roller

4y

im sure ur an expert but i wanna find out for myself anyways

ANIME

4y

Real for all the tips and advice itt @spacecadet

space0cadet

4y

for sure - just any PPL (push pull legs) program.
these are the most effective type of programs

https://greyskull.app/
https://thefitness.wiki/routines/5-3-1-for-beginners/
https://thefitness.wiki/routines/gzclp/

woof

4y

phraks greyskull is awesome, although on my deadlift days I put it before rows and do 3x5, but thats all I change because i love deadlifting

might switch to 5/3/1 though, that seems more what I want to be doing. specially with that assistance works

woof

4y

phraks greyskull is awesome, although on my deadlift days I put it before rows and do 3x5, but thats all I change because i love deadlifting

might switch to 5/3/1 though, that seems more what I want to be doing. specially with that assistance works

Frank

4y

literally zero motivation this lockdown

Y0rn

4y

What yall eat on a daily basis?