Beginner here looking for a decent routine that emphasizes compound movements. I'm 6'3", 180 pounds. Question: For the squat for example its 3x10 / 8 / 6. Should I start with only the bar for 10 reps, adding 5 pounds for 8 reps and then 10 pounds for 6? Increasing the starting weight next the next "A" workout by 5 pounds? Should the last set after the one for 6 reps be to failure? Thanks!
>>76777212Compound movements are good but only at low weights (body weight x1.5 max). More than that will hurt your body in the long term, especially at your height. I will get furious replies saying otherwise but compound lifts are a meme and are memed as being the "safe and sensible " choice yet most tickets to Snap City are booked on compoundlifts.com.As for the routine, for A Day replace bench with dumbbell bench press and B Day add lat pulldown and front or lateral raises. If you keep energy zapping deadlifts at human levels you'll manage.As for sets and reps, just do 3x6 or 3x8 for everything except deadlift. Do the same weight for the first two sets. Last set to failure. If you can do 2-3 more reps, add 5lbs. >Should the last set after the one for 6 reps be to failure?Ah AI post, why do I bother
>>76777266>muh low volumeDon’t listen to this faggot. You will stank after some time and this Weak faggots will say >keep your volume lowThat is a beginner routine but after 5 or 6 months you will see that your Numbers will stall. >solution?Volume day and strength day.
>>76777325>Volume day and strength dayYou guys are so retarded
>>76777212Leg press and shrugs aren’t needed if you’re squatting and deadlifting on the same day. You can do them, sure, but you aren’t gaining much. Shrugs really aren’t a great exercise in any case. If you’re a beginner just stick to a single rep range and add 5 pounds every workout until you stall out
>>76777266Also don’t listen to this fucking retard. Compounds are totally fine, by the time you stop being able to linearly progress them you’ll need to go in an intermediate program anyway which will vary things. 1.5x body weight is your bench goal, squat and deadlifting are at least 2x. Baseline. This guy is fucking weak
>>76777546Thanks for this! I'll remove leg press and do both calf raises and dips on A day. For B day I'll substitute shrugs with body weight pull ups maybe? What would an ideal rep range be in your opinion? (I know this question is highly debated / subjective but I'd like whatever input regardless)
>>76777212Squat, bench, Press©, and row should all be trained sets of 3-6For a noob 3x5 is ideal
>>76777546Won't upright rows give you the benefit of both shrugs and lat raises? I started doing them, like it a lot.
>>76777325>Volume day and strength day.This is the way, but I call mine "Intensity Day" and "Volume Day". Then I run ABA / BAB with upper-body intensity / lower-body volume on the first workout of the week and lower-body intensity / upper-body volume on the last workout of the week. Work capacity and conditioning on the second workout of the week ("Work Day").
