Trying to neglect everything except squats and arms because I'm indoctrinated by stronglifts 5x5 and also want big arms and always neglected them because of said stronglifts.The principle of training is half heavy half back off sets. So each 4 sets is 2x3-5 and 2x8-10. Progression is adding weight every week until I hit the bottom of the rep range, then back off 10% and work back up. That's probably not ideal since I'm past beginner now.The above doesn't apply to the machine exercises, I just go to failure 4x at a weight that I can do for over 10 reps.I've been considering doing higher frequency, like full body 4x per week. I'll have to periodise that a lot though because even with less sets I don't have more than an hour in the gym 4x per week.
>>77214617no chest at all. in the trash.
>>772146214 sets of bench once a week. Low priority.
To be honest, it's shit. You're better off just going on boostcamp and running one of the novice programs on there. >Progression is adding weight every week until I hit the bottom of the rep range, then back off 10% and work back up. I don't know why you'd do this as a novice but if you've milked your weekly simple linear gains which you probably haven't, just do dynamic double progression like a normal person. You're also doing too many sets and just too much volume overall when it's not needed at your stage. Unironically watch some of alphadestinys videos on training concepts cause you're just completely lost in the sauce.
>>77214655>noviceI'm not a novice. >do dynamic double progressionThe problem is I do want to squat heavy and I've never seen anyone program strength that way. >watch some of alphadestinys videosLook at Alt 2 exercise 2 hehe.
Ok now rate mine. It's a 5x5-8, with deads being 1x5 and cleans being 5x3. Sometimes it's every other day, sometimes it's two days in a row, sometimes it's 3 days apart.Day AKnee flexion (low bar, high bar, zercher)Horizontal push (flat, incline, dips)Horizontal pull (pendlay, bodyweight)Day BHip hinge (power clean, rdl, sumo, reg)Vertical press (ohp)Vertical pull (chin, pronated, lat pulldown)
>>77214700>I've never seen anyone program strengthLol how fucking retarded are you, most strength programs out there will be for squatting since it's the lift most people struggle to progress
>>77214617GPT retard zoomer DYEL routine. Read the sticky and never post again
>>77215001ESL?
>>77215090Wrote it myself, I've been here longer than you, and also have a longer penis.
>>77214994I like 5x5 programs, as I said I'm I'm indoctrinated, but you'll regret not doing dedicated abs and arms
>>77214700What is your squat/bench/dl/ohp?
>>77215413Squat 180kgBench 110kgDeadlift idkOhp idk
