DNAguy
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Ever since I posted my weight loss progress pictures on Imgur, people have been asking me to share my lifting routine and diet with the community. I was hesitant to share my workout because it's the kind of thing that people love to criticize, but since I have gotten so many requests, I've decided to go through with it. I am currently working on a "dieting guide" that details the steps I went through to create my diet and monitor my calorie intake. I will be posting that in the near future. As always, I wish you all the best of luck with your fitness goals! (DISCLAIMER: I am not a personal trainer -- I'm just a guy that lost weight and got in shape by dieting and exercising. This may not be the "best" workout routine, but it is what I've created and used to achieve the results in my progress photo. I am providing it for informational purposes only. Whether you follow this routine is completely up to you, and your results may vary.)
EDIT: My diet guide can now be found here: http://imgur.com/gallery/fILdK
EDIT: My latest workout routine can be found here: http://imgur.com/gallery/3u6aY
Exercise Descriptions/Tutorials:
- Flat Bench Press - http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip
- Incline Bench Press - http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-medium-grip
- Cable Decline Press - https://www.acefitness.org/exercise-library-details/5/166/
- Dumbbell Flyes - http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes
- Dumbbell Bench Press - http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press
- Push-Ups - http://www.bodybuilding.com/exercises/detail/view/name/pushups
Exercise Descriptions/Tutorials:
- Pull-ups - http://www.bodybuilding.com/exercises/detail/view/name/pullups
- Narrow Grip Underhand Lat Pull-Down - http://www.bodybuilding.com/exercises/detail/view/name/underhand-cable-pulldowns
- Wide Grip Lat Pull-Down - http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown
- Straight Arm Cable Pull-Down - http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-pulldown
- 1-Arm Cable Pull-Down - (same as straight arm cable pull-down, except with 1 arm, using a "bat handle" cable attachment)
- Cable Rows - http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows
- Bent-Over Dumbbell Rows - http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Exercise Descriptions/Tutorials:
- Dumbbell Shoulder Press - http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
- Bent-Over Lateral Raises - http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise
- Lateral Raises - http://www.bodybuilding.com/exercises/detail/view/name/side-lateral-raise
- Front Dumbbell Raises - http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise
- Barbell Shrugs - http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug
- Dumbbell Shrugs - http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug
Exercise Descriptions/Tutorials:
- EZ Bar Curls - http://www.bodybuilding.com/exercises/detail/view/name/ez-bar-curl
- Hammer Curls - http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls
- Triceps Rope Push-Down - http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-rope-attachment
- Dumbbell Triceps Extension - http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-triceps-extension
- Concentration Curls - http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls
- Preacher Curls - http://www.bodybuilding.com/exercises/detail/view/name/preacher-curl
- Skull Crushers - http://www.bodybuilding.com/exercises/detail/view/name/ez-bar-skullcrusher
- Triceps V-Bar Cable Press-Down - http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment
- Dumbbell Wrist Curls - http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-palms-up-wrist-curl
- Cable Wrist Curls - (same as dumbbell wrist curls, except using a handle cable attachment)
Exercise Descriptions/Tutorials:
- Squats - http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat
- Leg Press - http://www.bodybuilding.com/exercises/detail/view/name/leg-press
- Leg Curls - http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl
- Leg Extensions - http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions
- Calf Raises - http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises
Exercise Descriptions/Tutorials:
- Crunches - http://www.bodybuilding.com/exercises/detail/view/name/crunches
- Leg Raises - http://www.bodybuilding.com/exercises/detail/view/name/flat-bench-lying-leg-raise
-Bicycle Kicks - http://www.bodybuilding.com/exercises/detail/view/name/air-bike
- Planks - http://www.bodybuilding.com/exercises/detail/view/name/plank
These abdominal exercises can be done at home, as they do not require any special equipment. They can be done multiple times per week, as you see fit.
I do not lift on the weekend.
These are the supplements I currently take. They are all optional, but I would highly recommend a solid protein supplement and a well-rounded multi-vitamin to anyone who lifts weights.
And there you have it! I try to adjust the weight I use for each exercise so that I fail (or come extremely close to failure) on the last rep of each set. These workouts generally take ~1.5 hours to complete. I hope this post gives you some ideas for your own routines! Good luck!
j311yf1sh
cant get over the url.
DNAguy
Yeah, I chuckled when I read it, too! :)
j311yf1sh
But will you?
AndThatsaRockFact
Why no deadlifts tho?
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
A good exercise, but replacable.
DNAguy
That's the one "classic" lift that I left out, due to the 3 previously herniated discs in my lower back. I might add it in the future.
AndThatsaRockFact
ah fair enough, very good reason
YourInfoIsCrapImgur
Uh good for you. I quit smoking today so wish me luck.
DNAguy
Thanks, and good luck!
YourInfoIsCrapImgur
I smoked my last cig and threw my lighters in the bin. First step to getting healthier. Your work outs look v tiring!!
poronkusemania
Good luck! Keep on truckin'
YourInfoIsCrapImgur
Thanks. The prospect of no cigarettes on a long shift terrifies me.
poronkusemania
Just go hour by hour. That's how I was able to quit. Exercise helps too for me at least.
YourInfoIsCrapImgur
Sounds good. I quit for my health. It's a bit of self abuse in the name of rebellion. At 25 I need to change! I love swimming!
poronkusemania
Just keep that bit in mind every time you want one! Best of luck to you :D
Blackbird2Raven
Great for fat loss but overtraining hence lagging muscle gains. Looks great but would gain more muscle by changing weight training routine.
DNAguy
Thanks! I'm eating at a caloric deficit, so I'm not expecting significant muscle gains during my cut.
CybrMeow
Thanks for posting the videos of the exercise. Lots of people assume we know the diference with a Squat and a Mega Ultra Squat Curl w/ Swag.
DNAguy
No prob! I'm glad it helps! :)
AAntiHero
My weight loss solution is coke.
fitlex
Diet coke, obviously
luckynumber56
Can appreciate this a lot more given its personal, I always downvote any that throw other peoples progress pics up/post stupid info graphs.
DNAguy
Thanks! My hope was that it would inspire people to work out, as opposed to following my specific routine. :)
ConnorMurphy444
Hey just letting you know that you have inspired me to work out! I don't follow your workout exactly, but it's definitely my inspiration!
DNAguy
Awesome! I wish you the best of luck with your fitness goals! :)
PhilKenSebban
I'm more amazed how he can do all this with a black hole for a face.
Cthulhukitten
I'm no fan of setting all these assistance excericises in stone. program around the 4 lifts, do assistance for what best fits you.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
Which are the 4 lifts according to you?
Cthulhukitten
(3/?) I think the reason why it's not ''one of the 4'' is because there're alternatives. While there aren't any to the OHP.
Cthulhukitten
(1/?) Squat, deads, bench, OHP. I mean this could vary, if you're an olympic lifter for instance.
Cthulhukitten
(2/?) I base my days around these, barbell rows (or T-bar) for instance is on deadlift days to round up the upper back part.
Cthulhukitten
(4/5) I could see a barbell row day work, I just put it on deads because I work out around 4 times a week.
Devilizer1
I center my training around the squat, deadlift, bench press, and overhead press. Generally those are considered the 4 main movements.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
What about the bent over row? More important than OHP here imo.
Devilizer1
Barbell rows are great, I do them as assistance work. But OHP is closer to a full body lift especially if you clean and press.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
I don't know man. It requires core stabiliation and everything, but isn't much different from the deadlift. And rows give great upper and...
Cthulhukitten
(5/5) I wouldn't say rows are more important than OHP. They're different movements with different purpouse, do both.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
Yeah but given the choice, why replace rows by OHP? Your rowing strength should be the same as your bp strength in order to have...
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
...a balanced physique and how are you gonna achieve that without heavy, direct upper back work?
Cthulhukitten
(2/?) OHP is important for strong shoulders. What you're talking about is not set in stone, rows being equal to the bench.
Cthulhukitten
(6/6) , I don't see why you have to choose. You wouldn't ask me to choose between the Bench and the Squat would you?
Cthulhukitten
(1/?) I would pick the OHP over rows because Deads would hit the upper back while rows would not hit the shoulders enough for stimulation.
Cthulhukitten
(5/6) as you bench, for some people this would not be a possibility. Mind you, the OHP also works the back. You should Over head press
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
What I said about rows might not be set in stone, but delts are stimulated by the bench press too, while the deadlift only stimulats...
Cthulhukitten
(3/?) What it comes down to is shoulder health. If you bench but don't get your posterior delt stimulated this is cause for bad shoulder
Cthulhukitten
(4/?) posture. You absolutely don't need to row to prevent this, and there's no rule saying that you should by all means row as much
LiterallyYourMom
Compound muscle group exercises each workout will benefit you more than single muscle groups per day and then resting them for a week.
DNAguy
Thanks for your input! I refer you to the disclaimer.
allthelubemustbeused
Those guys don't even have the same nipples
Exowe
The nipple don't have the same position on a fat and a fit guy, and the pectoral stretch the nipple making it less pink on the sides.
kurtist04
It's the same person. Look at the moles. He lost weight, lost fat, his nips shrunk with the fat loss. Also: same phone and case.
kurtist04
One more also: Blow up a balloon, color in a large circle w/a marker, deflate it, what does the circle now look like? Smaller and darker
DNAguy
I don't know what to tell you... That's me in both photos.
ashmenon
Congratulations on the body transplant.
staringfrog
I'm here giving your workout a shot, for a week. In no way were you doing pull-ups... I honestly find it hard to believe even if assisted.
DNAguy
Good luck with the workout! Let me know what you think! :)
DNAguy
As I've stated before, I didn't start this workout until mid-April. Pull-ups were something I included as I became able to do more of them.
staringfrog
At least at your starting weight I mean anyway.
ChancesAreIHateYou
I got tired reading the first day.
Wescalade
1 day on 1 day off best way to keep your reading routine on track
evildance2good
4x (until failure)
ButtholeMarsBarDispenser
Saaame
atsomepointidid
i read war and peace but this, i have to earmark this for a bit.
GrenadierOfKrieg
I just scrolled down to the comments to reassure myself that Im not the only one thats too lazy
LeeroyTheBird
I thought it looked like a good idea, but then I got to Tuesday and decided "nope."
Aksuuuh
The beginning is always the hardest, but in a week you may be able to read through the first three days easily.
WubbaLubbaDubbDub
I respectfully disagree. The hardest part is continuously seeing no progress and realizing in 3 months that you've finally made progress
GodHelpMeToBeGood
You gave me hope for a few minutes.
PoppinLochNessHopster
always hear this but every time I've started it's been miserable even a month later
siouxperman
You don't have to do it every day, when I started running I would run a fair bit then rest it off for a couple days.
siouxperman
Miserable means its working, you can't let it get to you. I know you're able to power through it
Knivz
....ehhh
ICanChangeMyNameLater
I'd be interested to know what you eat on a weekly basis and if you do any cardio? Super happy about your progress. Very inspirational.
DNAguy
Thanks! I don't currently do any cardio, as it hasn't been necessary for my weight loss goals. Also, I'm writing a diet post as we speak.
ICanChangeMyNameLater
Sweet. Reply with a link when it's up. I've been working on losing weight. I can't lift much because of back issues. So, it's cardio for me.
DNAguy
I'm sorry to hear about your back. If I forget to post the link, you can find it on my progress pic post soon. Good luck with your goals!
icwatududther
OVERTRAINING! This might work for some people who can afford 200$ in sups a month, but this is how you get most people to stop. Be realistic
goatmayo
This is not overtraining. You underestimate the power and recovery rate of the human body.
icwatududther
This is absolutely. The body needs 24 hours minimal. Your back up smaller muscles being used will still be broken down hindering recovery.
DNAguy
Thanks for your input! I refer you to the disclaimer.
icwatududther
Ya I am glad you got results, I just believe it could be more efficient for the uninitiated. Let's agree, most ppl will <3 and forget anyway
icwatududther
But I def admire your dedication
DNAguy
Thanks! :)
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
I say fuck off with all supplements, even protein powder, and do a 3-ish day a week ful body program.
fitlex
Protein powder is the cheapest and most convenient way to take in a lot of protein, as long as you don't buy overhyped bullshit
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
True in fact, but people still seem to overestimate the amount you actually need, which is easily gotten from just food.
bigsadbanned
The link is "SucMe."
DNAguy
I chuckled when I saw it the first time, too. :)
Shinobiiiiiiii
Holy Crap!! Great job man!! That's a TON of progress in such a short time.
DNAguy
Thanks a lot!
jjm152
This is too much for a noob. Gym every day? Isolation exercises? Better to advise to start with a basic program like StrongLifts 5x5.
DNAguy
I'm not advising anyone to adopt my routine. I was asked to post it, so I did. Everyone is free to find a routine that works for them.
MayraV
Ok, construct criticism. You have 4 entire days for your upper body and one for "legs". That's how you end up looking like a ridiculous 1/2
Devilizer1
What makes it worse is there is only one direct hamstring exercise. And it's a poor one.
MayraV
2/2 ice cream. Don't do that.
thiiiiiiiisguy
Just did your chest workout. It's killer. Gonna keep going and see what happens!
DNAguy
Right on! Glad you're enjoying it!
Aamuetana
Good job man, I raise you my virtual hat
DNAguy
Thanks!
TheUserSubHero
You lost me at creatine.
DNAguy
It's one of the most studied and highly recommended supplements in existence. Why don't you like it?
TheUserSubHero
Because it's essentially only water weight. You only keep like 10% muscle from creatine. Kre-alkalyn is the same concept but you keep more
TheUserSubHero
Idk why this getting downvoted. Do your research people. I'm not wrong.
TheUserSubHero
I don't use either though! Just preference. Still upvoted you :P
DNAguy
Thanks! I use creatine to give my muscles the energy to pump out a few more reps, not to gain weight. Building the muscle is my job. :)
TheUserSubHero
I feel you on that! You should check out high performance nutrition. The guy knows his stuff and it's the cleanest supps on the market :)
Omarbomar
Awesome progress but I wish somebody would do one of these for skinny people that struggle to put on weight.
ImmortanJimBob
High protein/healthy fats diet. Healthy fats = nuts, fish, seeds like Chia and Flax. Cut down on foods with processed fats.
Omarbomar
Wow thanks guys, didn't expect this many responses. I'll try to add your advice to my workout plans!
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
You won't need a special workout paradigm, but rather a good diet. I like to make my own weight gainer shakes of oats, milk and pb.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
Like that, you'll ingest up to 4000kcal or more every day. Also, mind that the amount of muscle mass you can put on naturally is limited.
Bakseed
Milk, peanuts, anything that's easy to eat with a high amount of kcalories. Sleep more, lift more.
rallemus
Start counting calories and macro nutrients. People are always surprised at how off they are, whether it's too much or to little.
rallemus
You don't have to keep doing it. Once you've tried it you're gonna have a much better intuition when it comes to food and nutrition.
Alavex
(1/2) I'm 5'8" and was ~125 and now I'm ~145 through mainly exercising. Eat is important for efficiency but I limited cardio, ate a couple
Anotherdumfin
Make sure that you eat a ton and lift weights. The eating part might actually be really hard, it's good to keep track just so you get enough
kawwmoi
"The meal is not over when I'm full, the meal is over when I hate yourself." - Louis C.K. on proper dieting habits.
Anotherdumfin
Spot on! As long as you eat something proper and not shitty fast food or candy. :D
ApexAlpha
Lift more weights, eat more food, get more sleep, that covers 90% of the skinny struggle.
Alavex
(2/2) extra meals a day and went heavy on protein. Everyone is different but as someone with that struggle it's more about consistency.
glitchead
Brb, look like old you, gonna go transform into new you. Thanks, OP, for motivation!
DNAguy
Haha, glad to help! Good luck with your goals! :)
WingWangChickenPickenBingBang
Lifestyle adjustment here ppl not just a few weeks. @op changed his whole life doing this and thats awesome. Thumbs up to you sir!
strongshoulders
Yeah maybe not. Rest more and lift less.
DNAguy
Thanks for your input! I refer you to the disclaimer.
ThaFitAddict
I'm glad it worked for you, but that is seriously overtaining for most. I also over train and compete, but I dont recommend it. Nice work!
DNAguy
Thanks! Good luck with your goals!
Devastatin
Best advice is missing, eat right damn it! You can't be healthy while eating a triple cheese burger and a super-sized drink.
Elroydb
In his defense his first post had a brief overview and links to some tools for establishing a good diet
herpopottomas
I think I'd rather have the triple cheeseburger and a super sized drink.
StayingDistracted
Well the drink is a waste but if you wanna gain muscle weight you gotta eat big
Screwdizzle
You can if you take the bun off. Diet coke probably isn't great, but it's better.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
You can't be healthy on the long term, but you'd be surprised what you can get away with in your first year of lifting as long as you...
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
...eat sufficient calories and protein.
littlemirrorsatourfeet
Truf! I was working out 5-7 days a week and eating whatever I wanted. I didn't gain, but I didn't make any loses *looks down at belly*
iReportStuffYouJackOffTo
yes you can. as long as it's not ALL you eat and you work off the calories.
attackSACHEL
YOURE NOT MY SUPERVISOR
YesmynameisGreg
Even if it's a super-sized water!
DNAguy
I'm currently working on a diet post, but that's taking longer to write. I agree that diet is the most important part, though.
uusseerrssuubb
Interested in your diet post.
JessWebb
No deadlifting??
jumpoff69
The king of muscle building exercises.
WingWangChickenPickenBingBang
I honestly want to say that patience is next in line here. A lot of ppl think this is a few week transformation. It takes months and years1
WingWangChickenPickenBingBang
I think you should emphasize that it takes awhile for these things to happen. That at least was my struggle.
123angelsandairwaves123
Just remember it's a journey, not a destination. ..no instant gratification here...and diet/excercise consistently bring much faster results
ashmenon
I agree, but I'm also slightly stunned that @OP achieved this in nine months. What the fuckity fuck.
jumpoff69
And sleep. Need that good sleep for muscle repair!
JewishMonk
What about a three piece egg rolls and an unsweet tea?
JoeT85
It's very hard to out train a bad diet. not all food is created equal, be conservative but not too severe about it.
DataBender
Just go to bodybuilding.com apparently
madmongoose18
I mean or go buy a fucking 200 dollar kinesiology book about lifting? He's trying to give you resources ... fuq...
DNAguy
I thought it was better to direct people to detailed descriptions and tutorial videos rather than making a 3,000-page post. :)
ApexAlpha
No deadlifts, arm day, 4 day upper in a row w/out full push/pull. Bad advice. Better off with something like stronglifts 5x5 for a beginner
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
Also, deadlifts are replacable imo.
TheBeastMan
Deadlifts are replaceable? Broki's minions are everywhere.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
How so?
twozerooz
Yup. Anything will work if you do it long enough but this isn't very efficient
PrincessCheesyWieners
The 35 reps per set for the cable rows...I don't even know what to say about that.
Devilizer1
It looks like a standard bodybuilding.com workout, all show muscles with no emphasis on progress. A lot of these lifts are pointless.
KhajiitHasDoneNothing
Can someone do a post for those who want to see real gains?
KermitDuong
My advice is to check out starting strength. It's a book by Mark Rippetoe. They also have a YouTube channel.
Devilizer1
I know it's been awhile, but I could do one. It won't have video most likely though
DNAguy
Thanks for your input! I refer you to the disclaimer.
Hagge47
Deadlift is a basic exercise you should not miss unless you have some medical issue preventing it.
DNAguy
I didn't include deadlifts because I have 3 previously herniated discs in my lower back that I didn't want to re-injure.
Hagge47
That is a good reason not to do them, carry on.
ApexAlpha
I read it, 'preciate the class and respect the effort. No one gets it right 1st year, myself included. But this subject is heavily polluted.
narcissisticaltruism
Ditto, only reason most people are so critical because they want
narcissisticaltruism
Ditto, only reason most are people are critical is because they don't want others Tomane the same mistakes they did, there are...
narcissisticaltruism
Much more efficient ways to train, and 5x5 is one of the best, Wendlers 531 is fantastic once you are done with that.
narcissisticaltruism
but if you are in a nice grove where you are training consistently and making progress that's always a nice thing to have.
dEXm64
I'd say start with the big three of you're a pure beginner.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
Not a big proponent of a 5×5 style workout, don't see why you'd need that much volume, but yes: full body > bro split.
ApexAlpha
It's a beginner program, higher volume is to allow a lot of form & motor skill development. As an intermediate my strength program is 3x5
fitlex
It's not much volume, it's only 25 reps.
IHaveAPhrasalUserNameLikeThisOneCauseTheyAlwaysGetTheTopComment
I feel like you can get optimal results with even less than that if you do reverse pyramid training for example.
motomor
your nipples drastically changed direction
[deleted]
[deleted]
fr1080f
And with this workout so can yours!!!!!
rezeptpflichtig
and size
whyyougottabesorude
And color
SojuAndSurgery
Knife nippled bastard
TomIsMyDog
I thought the same thing. Remarkable.
rocketayaps
At first they looked up to other nipples and in the second it's looking down on man boobs
MOTHERFUCKINGTACOCAT
Didn't notice them until this comment. Now it's all I notice.
wellofmimir
In no way a criticism, but maybe consider switching to a 4 day split/split differently. This works obviously, but you're putting a lot 1/2
nakedfeet
In other words, bro splits are retarded.
heerobya
Yeah a 2/2 split is kind of the standard for 99% of people, unless of course you like injury or are a truly hardcore body builder doing comp
InCaseOfStairsUseFire
Completely agree. I was doing a workout regimen that put a lot of stress on my shoulder joints and it started to hurt.
capnsebastian
He's fine
sameshitdifferentshovel
Ditch your bro splits, try PPL workouts
BobbyJ2685
This ain't even a bro split... its a body building split. Bro split is chest, arms, chest, arms and so on.
Xenus13
Agree. I do chest / back / legs / rest / shoulders / arms / rest. 5 days in a row w/o much of a break between shoulders and chest ain't fun
Nize426
Constructive criticism is good.
nzpengo
As someone with some level of joint problems. I agree. I go three times a week. However, I am still fucking impressed with the result.
SchlappaDaBass
Hey, what is a 4day split/split? Thanks in advance
wellofmimir
This here is a fantastic example http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
wellofmimir
Basically it means that you work out 4 days a week, alternating upper and lower with rest days in between. 1/2
wellofmimir
Of stress on your joints, especially your shoulder girdle. It's getting worked everyday almost. Just some food for thought. 2/2
sckrlfe
.
pdxenburg
Some people need to break it out and go every day or they won't go at all. That is my experience. Shoulders is like a slack day but still go
undungubungu
Hear hear. Honestly no need for dedicated shoulder/traps day. Press should be on chest day, traps on back.
EbolaMonkey
i feel like.. you've seen an injury or two before. i know this pain.. hah!
Jotty
^this. Would also like to add for other people reading this that its more effective to have push/pull/legday and doing them more than 1/?
Jotty
Once per week or doing a full body workout more than once per week if you are new because this way you can train each bodypart more. 2/2
Thirstraffe
Each body part 2x per weeks ESPECIALLY if you're not on gear (steroids). You'll have shitty results by training your muscle groups 1x a week
rallemus
You gotta take care of your body long term also. Lotta reps burn a lotta calories, so I see the appeal. Some of those days look brutal tho.
RUSwavey
I don't do these exact exercises, but I do split my weeks like this. Been doing it since May, and I've seen huge results, and no strain tbh
RUSwavey
Though I have been told to try a 2 day split, but combined with cardio everyday I don't think I could put in that much effort haha
summitshow
This is good! Combine eg chest with triceps and lats with biceps etc
IMadeThisAccountForButts
Nah, bench press is really tiring on triceps and after that its hard to get a good workout on them.
The4thWiseMan
If you bench press properly (wide grip) your chest should take the load mate.. I know what your saying though.
IMadeThisAccountForButts
I am using wide grip and it does. I'm not saying bench only uses triceps but its tiring.
mycoininthemiddle
Actually works better for me, assistive muscles will be already stimulated and working them later you'll get them more pumped.
mycoininthemiddle
Sorry for bad english ;)
BrobiwanKenobro
As someone who lifts heavy I don't feel like this works no matter how good of condition ive ever been in. I do push/pull workouts always.