What do you think to this workout split?

ImTheDoubleGreatest!

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Yet, here you are quoting and replying.
I’m saying it to you. And I’ll keep doing it to provoke you into going back on your word like you’re doing here. Keep replying back to me when you said you’re done with this conversation. You’re ego can’t handle you not being able to get the last word. Weak man. No impulse control. Just like the twinky that’s on the table in front of you. You know you’re gonna eat it. You can’t help it. Weak.
 

PeasantPlayer

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The Tnation website is hot though, it has articles after articles on working out and a variety of other topics, love the layout compared to BB.com
 

Macaframalama

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I’m saying it to you. And I’ll keep doing it to provoke you into going back on your word like you’re doing here. Keep replying back to me when you said you’re done with this conversation. You’re ego can’t handle you not being able to get the last word. Weak man. No impulse control. Just like the twinky that’s on the table in front of you. You know you’re gonna eat it. You can’t help it. Weak.
Lmao. You're a lop dude. I find it amusing. Talk about calling the kettle black.
 

TyTe`EyEz

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@Eternal_water at one point I was lifting 2 times a week due to time constraints. The routine I used is below.

Workout A
Squats - 3 x 8
Bench press - 3 × 8
Pendlay Rows - 3 x 8
Calves - 1 x 15

Workout B
Deadlift - 2 × 6
Weighted Chin-ups - 3 x 8
Shoulder press - 2 × 8

Simple routine, but if you're giving it all you have, eating and sleeping right, you'll make gains.

By the way, I was using Reverse Pyramid Training.
 
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Espi

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if i can get strength and muscle and get down to 10-15 percent body fat I will be fine.

I know its going to take years and a massive overhaul of my lifestyle and diet. But I am willing
In my opinion will require strict eating and drinking but if you have the will, desire, and discipline you can very likely attain an exceptional physique in 16 weeks. Sooner if you've got a solid base to start from and never miss meals and refrain from drinking alcohol.

Attached are photos of me before-and-after I embarked on a strict 8-week eating, drinking and training program. In the before pic I weighed 225 lbs. and my trainer measured me at 25% BF. In the after photo (taken 6 months later but I looked like that at around week 12) I weigh 200 lbs. with an estimated 10% BF.
 

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Macaframalama

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In my opinion will require strict eating and drinking but if you have the will, desire, and discipline you can very likely attain an exceptional physique in 16 weeks. Sooner if you've got a solid base to start from and never miss meals and refrain from drinking alcohol.

Attached are photos of me before-and-after I embarked on a strict 8-week eating, drinking and training program. In the before pic I weighed 225 lbs. and my trainer measured me at 25% BF. In the after photo (taken 6 months later but I looked like that at around week 12) I weigh 200 lbs. with an estimated 10% BF.
Dude, that's fvcking insane. Must've been the Tren. Seriously, how tall are you?
 

EyeBRollin

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@Eternal_water at one point I was lifting 2 times a week due to time constraints. The routine I used is below.

Workout A
Squats - 3 x 8
Bench press - 3 × 8
Pendlay Rows - 3 x 8
Calves - 1 x 15

Workout B
Deadlift - 2 × 6
Weighted Chin-ups - 3 x 8
Shoulder press - 2 × 8

Simple routine, but if you're giving it all you have, eating and sleeping right, you'll make gains.

By the way, I was using Reverse Pyramid Training.
This is an excellent split. For natural lifters, this is the route. Simple and to the point. Everything is covered here.
 

PeasantPlayer

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I got this 5x5 program off tnation seems decent? Just don't know when to add weight and other stuff
What do you guys think?

  • Power clean  5 x 5
  • Military press  5 x 5
  • Front squat  5 x 5
  • Bench press  5 x 5
  • Deadlift (any variation)  5 x 5
 

PeasantPlayer

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@Eternal_water at one point I was lifting 2 times a week due to time constraints. The routine I used is below.

Workout A
Squats - 3 x 8
Bench press - 3 × 8
Pendlay Rows - 3 x 8
Calves - 1 x 15

Workout B
Deadlift - 2 × 6
Weighted Chin-ups - 3 x 8
Shoulder press - 2 × 8

Simple routine, but if you're giving it all you have, eating and sleeping right, you'll make gains.

By the way, I was using Reverse Pyramid Training.

How did you do calves?
 

PeasantPlayer

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5 lbs per exercise per workout, only if you completed it last time. Go up 10 lbs for squat and deadlift. Once you start plateauing, reduce to 2.5 and 5 respectively.

This is easier with 3x5
Interesting so if you plateau you decrease the weight?
 

PeasantPlayer

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5 lbs per exercise per workout, only if you completed it last time. Go up 10 lbs for squat and deadlift. Once you start plateauing, reduce to 2.5 and 5 respectively.

This is easier with 3x5
So I increase weight every week 5 lbs? and 10 pounds on squat and deadlift?
 
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Macaframalama

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What's a good way to Guage a starting weight?
Work up to a 5 rep max, with bar speed taking priority (meaning, the bar should slow somewhat, but not to a grinding halt on your last few reps) or work up to a 1 rep max. If you are doing straight weight sets, take about 70-75% of the 1rm and start from there. For ex, 1x5@70%, 1x5@70%, 1x5@70%, 1x5@70%, 1x5@70%. If you are ramping up, you can end up a little heavier in your last work sets. For ex, 1x5@60%, 1x5@70%, and 3x5@80%. Personally, being a novice I would stick to the lighter loads straight across and accumulate some volume and focus on technique and hypertrophy. Once, you stall and can no longer add weight, drop the load on your first set (1x5@60% + 4x5@70%), until you stall again and repeat dropping intensity (1x5@60% + 1x5@65% + 3x5@70%), until you are working up in 5's for just one top set. Then, add a little more weight to your straight 5's across and repeat the process. The percentages really won't matter much after you get started. If you've got a 200lb squat, just move up or down in 10lb plates for heavier/lighter sets.
 
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EyeBRollin

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What's a good way to Guage a starting weight?
I tell everyone they should start with just the bar and pay their dues. The idea is to add weight for as long as possible. Use the lighter weights to perfect your form.

If you absolutely have to use a starting weight I recommend working backwards over at least a 12 week timeframe. Find out your max, then subtract 120 lbs for squats and deadlifts, 60 lbs for the other exercises. So if you can squat 200 lbs for one rep at full depth (and be honest), id start at 80 lbs for your 3X5. In 3 months, you will rep more than your max.
 

PeasantPlayer

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I have an A day work going to construct a B day workout. is 4 days too much or start with 3 days a week?
 
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