[–]▶ 1aca6f (6) No.144443>>144464 >>147618 [Watch Thread][Show All Posts]
So, i did lots of PPL and got a nice body, but then university came hard into my ass and i lost everything. Now i finally have time to go back again, but i will not dab onto PPL again cause its just too demanding and my routine is going to get a lot crazyier next year. Im thinking about doing a 3 days split cause its likely the only thing i can sustain during next year. Im planning on doing the following, wich is fairly minimalist compared to my PPL, wich used to have like 12 exercises per day. What do you guys think?
____________________________
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 135713 (2) No.144444 >>144445 >>144447
I think if you want a minimalist program, you should include snatches because they cover a lot of muscles in a single exercise.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 1aca6f (6) No.144445 >>144446
>>144444
What about changing squats for snatchs on leg day?
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 135713 (2) No.144446 >>144454
>>144445
Rear delt flyes are kind of crappy compared to face pulls. Face pulls will work the rear delts along with more muscles including the external rotators of the rotator cuff, and they can be done with dumbbells, not just cables.
I dunno if you chose that leg workout because of lack of equipment, but if you are able to do snatches, the back bridges are unnecessary, and the box jumps become optional unless you want to focus on jumping, because snatches and cleans are similar enough to jumping that they become redundant in a minimalist program. If you don't want to do the pistol squats, you should probably do cleans or clean + jerk where you always squat deep even if you catch it high like a power clean instead of snatches. If you prefer snatches over cleans and don't want to do additional squats, either force the squat even if you power snatch or catch it in alternating split stances, because power snatches don't work the quads and inner thighs enough by themselves.
If you have barbells but no bumper plates, consider a choice of front squats, snatch pulls, clean pulls, or snatch grip deadlifts as alternatives to plain Olympic lifts. If you need more back emphasis, you can do power clean and press instead of plain overhead presses. Lateral raises can be rough on the shoulders if done wrong. There is a variation where you put a barbell in a corner and raise one end in a rotating motion called a landmine lateral raise, and it helps promote a more natural shoulder rhythm while hitting more muscles.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 38c05f (1) No.144447
Back bridging… 10 seconds? lol what? A minute is easy enough, change that shit. Change hanging leg raises to ab rolls too.
Overall doing Oly lifts would be amazing, >>144444
Quints over here has decided for you. Base your workouts around oly lifts. Gymnastics would be good too to be honest. Oly -> Gymnastics/Calisthenics -> Weights (DL and front squat).
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 1aca6f (6) No.144454 >>144455
>>144446
So, what if i add bar Squats and Hang cleans to the lower body day instead of pistol squats and box jumps?
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ f7f529 (4) No.144455 >>144461
>>144454
You'll get better at bar squats and hang cleans.
You should do what is fun or appealing for you, but I'll do some comparisons to offer ideas. Pistol squats are very convenient, because no equipment is required, but barbell squats additionally involve back muscles. If you are a slouch with poor posture, front squats are an ideal exercise to combat kyphosis, because they require you to stick out the chest. They also exercise the serratus anterior, especially when done Olympic style, which is neglected in many programs. Hang cleans have some similarities to jumps, but they can hit the traps hard. Snatch grip lifts develop a more aesthetic upper back than clean grip lifts, because you start lower, which hits the back at a better angle, and the wider grip really challenges those muscles in a unique way that promotes a broad back. Not everyone has bumper plates that can be dropped, but those people can just do lifts and pulls with an Olympic grip and not bother going overhead. But if you can go overhead, the more you do, the more the serratus anterior will develop. If you like how pistol squats develop stability but want barbell variations, lunges or Olympics lifts with a split stance catch are possibilities. Few people catch snatches and cleans in a split stance these days, but it's generally easier than catching the bar in a squat. Lunges + snatch grip deadlifts or pulls are a great combo if true Olympic lifts are not an option, and they will hit a lot of musculature together to provide strong legs and a wide back.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 1aca6f (6) No.144461 >>144463
>>144455
What do you think of this new version i made? Would you change or add anything?
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ f7f529 (4) No.144463 >>144465
>>144461
I've said enough for you to make an informed decision, and I don't like telling people what to do. Only you know the true context of why you chose these exercises and therefore know better than me what you should do. I just hope I shared interesting ideas with you that benefit you instead of burden you.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 88a7a0 (1) No.144464 >>144465
>>144443 (OP)
just fyi, you know that in general the movements involving
<push
>chest triceps and sholders
<pull
>back biceps and traps
and out of curiosity, do you workout at gym and do your own schedule? afaik here brazil trainers have to babysit you
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 1aca6f (6) No.144465 >>144468 >>144471
>>144463
So, do you believe the combo of snatch grip dead lift plus lungees could replace front squats effectively in leg development? Im sorry for being inconvenient, this is my first time programing on my own.
>>144464
I go to the gym. But ive gotten enough size with my PPL so that the trainers wont baby sit me. They usually only do that to very small guys.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ f7f529 (4) No.144468 >>144472
>>144465
Yes, they would make front squats redundant in a minimalist program unless you needed to specialize in front squats or receive some benefit unique to front squats. Barbell lunges and snatch grip deadlifts will be plenty to challenge your legs and back in comparison to front squats. The snatch grip deadlifts may, depending on your leg length, hit the quads so much that hamstrings seem neglected and the movement itself seems to be a narrow stance front loaded squat. It is possible to do Romanian deadlifts instead if hamstrings are of greater importance and to make the lunges a more assuredly quad dominated movement by doing more knee bend. Romanian deadlifts can also be done with a snatch grip, but they are much more likely to require straps. Alternatively, the snatch grip deadlift from the ground can be done "wrong" by first straightening the knees and then hip hinging as in a RDL in order to emphasize hamstrings.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ f7f529 (4) No.144471 >>144472
YouTube embed. Click thumbnail to play.
>>144465
Another alternative, if you have the mobility, is to just do the whole snatch grip dead lift with fairly stiff legs like Klokov in embed related.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 1aca6f (6) No.144472
>>144468
>>144471
Thanks a lot man, you are amazingly knowledgeable!
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
▶ 5bc669 (1) No.147618
>>144443 (OP)
What kind of PPL routine did you follow? I can't decide which one to do, there's so many templates online.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.