Lifting brahs. What's your favorite routine?

[Music Fiend]

Was gonna post in "the gym" but I feel like more people that lift roam here than there.

I'm looking for a new routine. Been on a push-pull-legs (3x5 mostly) routine, 6 days a week and made good gains but have stalled.

What routines did you guys do that gave you the best gains?

 

[UncleTomFord15]

Push pull sucks, do splits. Thats where I got all my gains

 

[Music Fiend]

Push pull sucks, do splits. Thats where I got all my gains

I used to do em and feel I made good gains. But I really wanna stay away from the gym 5/6 days a week. 4 would be perfect for me. Ideas?

 

[UncleTomFord15]

I used to do em and feel I made good gains. But I really wanna stay away from the gym 5/6 days a week. 4 would be perfect for me. Ideas?

Mon-chest/triceps
Tues-rest
Weds-legs
Thurs-shoulders
Fri-rest
Sat-back/biceps
Sun-rest

You can do something like that, maybe switch up some muscle groups on a different day if you dont like it.

 

[Gully Bull]

Push pull legs top 5 routine


I'm currently doing German Volume Training .. and will be running it for another 6 months

Push pull sucks, do splits. Thats where I got all my gains

 

[⠀⠀⠀]

I do ppl for 6 months then upper lower for 6 months then phat for 6 months then repeat

 

[A1aaa]

i been about this gym life for a minute so my M.O. is HIGH weight, low reps for max hypertrophy... i'm 6'2", 220 right now.

if you're a beginner, increase reps accordingly (e.g. - 4 x 10, 4 x 8, 3 x 10, etc.). but below will get you right.

quickest way to sustained gains: NO ALCOHOL.

but here it is--

chest/biceps

incline bench (5x5)
decline bench (5x5)
dips (10 x 8) [100 lbs]
dumbbell curl (5 x 8)
hammer curl (5 x 8)
barbell curl (5 x 8)

threw flat bench in the bushes... places way too much strain on the shoulder muscles and joint. but before that, i was doing 265 lbs (5x5)

back/triceps

barbell row (5x5)
low row (5x5)
lat pulldown (5x5)
barbell shrugs (5x10)
machine row (5x5)

tricep pulldown (5 x 8)
close grip bench (5x8)
one arm pulldown or puldown with flat bar (5 x 8)


legs shoulders

squats (5 x 5)
deads (5x5)

walking lunges (5 x 8)

hamstring curl ( 5 x 8)

shoulder press, shoulder barbell raise and shoulder flies are all (5 x 8)

 

[RichieRich]

Saw the most gains on Dorian yates' blood n guts routine.

1-2 warm up (light) sets (10-12 reps, 8-10 reps)
1 working (heavy) set (6-8 reps)

My mission was to consistently add weight while maintaining correct form. Keeping a log helped track progress.

when i was on it i clean bulked up to around 225 (6'0), usually 205-210

Spoiler: Blood n guts

Dorian Yates' Blood & Guts 6-Week Trainer

 

[ultraflexed]

8-12 reps with 3 second negatives and a 10-15 second static hold on the last rep.

 

[Freedman]

Bench press, power clean, and squat If you tryna get big

 

[4North1Side2]

5X6 per a major body part 3 days a week. 3 days of 1 hour cardio a week.

 

[Originalgangsta317]

Doesn't matter what routine you do all about the reps and if your progressing the way your supposed to.

 

[The ADD]

PHAT

@krackdagawd @Los! @ThiefyPoo @ocmfII

 

[MajorVitaman]

i been about this gym life for a minute so my M.O. is HIGH weight, low reps for max hypertrophy... i'm 6'2", 220 right now.

if you're a beginner, increase reps accordingly (e.g. - 4 x 10, 4 x 8, 3 x 10, etc.). but below will get you right.

quickest way to sustained gains: NO ALCOHOL.

but here it is--

chest/biceps

incline bench (5x5)
decline bench (5x5)
dips (10 x 8) [100 lbs]
dumbbell curl (5 x 8)
hammer curl (5 x 8)
barbell curl (5 x 8)

threw flat bench in the bushes... places way too much strain on the shoulder muscles and joint. but before that, i was doing 265 lbs (5x5)

back/triceps

barbell row (5x5)
low row (5x5)
lat pulldown (5x5)
barbell shrugs (5x10)
machine row (5x5)

tricep pulldown (5 x 8)
close grip bench (5x8)
one arm pulldown or puldown with flat bar (5 x 8)


legs shoulders

squats (5 x 5)
deads (5x5)

walking lunges (5 x 8)

hamstring curl ( 5 x 8)

shoulder press, shoulder barbell raise and shoulder flies are all (5 x 8)

 

[Slaimon Khan Shah]

Heavy all out biceps curls with dumb bells. Warm up then do 3 sets of those.