Give me a workout

[MANWHORE]

No diet
Not telling you my height
Weight or anything else, just
Give me simple size workout..
I have the rest covered..

Deads
Squats
Bench ... Flat

How often should I do
Each one?

I just did 8 sets bench stayed
With 6 reps, but I feel like I
Can do more..
Just let it build?

2x a week for chest at least, I think ... No?

I don't have a spot, but I am doing
Most full reps I can, to get it on the pegs..
Just to let you know 6 reps is about as
Many full reps as I can do...

So, how many days a week for
Each of the 3 lifts...

I will increase sets but if I can stay
Around 8 sets and be able to run that same
Exercise 2x a week rather than 20 sets once a week,
I rather do 2x..

Opinions please gentlemen ..

Thank you..

PS, no fighting on this thread

 

[Mr. Joe]

I advocate for a routine with much less volume. I use a modified version of this basic powerlifting protocol from exrx (Top link below). I try to aim for 4 sets per muscle group per session on large muscle groups and 2 sets for smaller muscle groups. I typically do this 3 days on 1 day off so that I'm hitting each muscle group twice per week.

There are also a lot of different split suggestion on the second link below.


Sample Powerlifting Programs

Weight Training Workout Templates

 

[MANWHORE]

That guy doing the deads,
On that first site looks bored ..

They should get a new model

How many days a week do you
Train, with that set scheme?
4 sets for chest, for example..
How many times a week, would
You train chest?

 

[DieYoungStrong]

Wendler 5/3/1. Look it up. Add whatever assistance work you want.

Great program for us older dogs.

My deadlift as gone up 100lbs natty. I haven't been on gear. That's about to change though

 

[phawk]

I did Y3T and had pretty good results, I didn't like the idea of leaving the flat bench alone, but I went up every time in my weights.....give it a look anyway.

Bodybuilding.com - Y3T: Neil Hill's 9-Week Hardcore Video Trainer

 

[MANWHORE]

Too much thinking there,
With the rep range..

I am just going with the 6 reps..
Maybe down to 4, so basically
How often should I train.. Say chest?
8 to 10sets...
Now deads and squats I am thinking
Once a week or every 6 days, but chest
2x a week?

Sorry, I have the workout, just
Need frequency.. Or just play it by ear?

How about all 3 exercises back to back..
Mon chest tues deads Wed squats repeat
Thurs chest and after couple weeks take
A day or 2 off, in between...

Am I starting to sound like the new
Member asking for cycle advice saying
No no nah, then just coming up
With their own?

 

[HawkG]

Listen to your joints...if you can do 3 days 1 off...if not..2 on 2 off is a good work/rest ratio.

 

[HawkG]

Listen to your joints...if you can do 3 days 1 off...if not..2 on 2 off is a good work/rest ratio.

I meant 2 on 1 off..that's my sweet spot..but I'm old

 

[Mr. Joe]

That guy doing the deads,
On that first site looks bored ..

They should get a new model [)]

How many days a week do you
Train, with that set scheme?
4 sets for chest, for example..
How many times a week, would
You train chest?

Twice per week.

 

[Twisted Stick]

MW- Here ya go.
Day 1
Beat around the bush several times
Jump to conclusions all the time
Climb the walls
Wade through the daily paper from start to finish
Day 2
Drag my heels constantly
Push my luck all the time
Make mountains out of mole hills
Hit the nail on the head regularly
Day 3
Bend over backwards
Jump onto the latest bandwagon
Run around in circles all day
Day 4
Advise the President how to run the country
Blow my own trumpet constantly
Pull out all the stops for just today
Add fuel to the fire
Day 5
Open a can of worms
Put my foot in my mouth regularly
Start the ball rolling often
Go over the edge in the evening
Day 6
Pick up the pieces
Raise the roof
Lift a pint many times
Skip the washing up
Day 7
Kneel in prayer
Bow my head in thanksgiving
Raise my hands in praise
Hug and cuddle someone and encourage them

 

[pumpingiron22]

Reg Park's Three Phase 5x5 Program
Phase One 1st week
45-degree back extension 3x10 Back squat 5x5 Bench press 5x5 Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.
Train three days per week for three months

Phase Two for Bodybuilders* 2 week
45-degree back extension 3-4x10 Front squat 5x5 Back squat 5x5 Bench press 5x5 Standing barbell shoulder press 5x5 High pull 5x5 Deadlift 5x5 Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.

Phase Three for Bodybuilders 3rd week
45-degree back extension 4x10 Front squat 5x5 Back squat 5x5 Standing barbell shoulder press 5x5 Bench press 5x5 Bent-over barbell row 5x5 Deadlift 5x3 Behind-the-neck press or one-arm dumbbell press 5x5 Barbell curl 5x5 Lying triceps extension 5x8 Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week I do one of these each week other 2 days cardio
this is the one im doing right now its killer

 

[MANWHORE]

Looks good, but that sounds
Like it will be long, with rest...

Just not want it to cut
Into my snack and cartoon time

 

[DieYoungStrong]

Just pick things up and put them down then....

 

[Gunrunner]

Mon: Heavy Bench and Chest, Delts Tris.

Wed: Heavy Squats, quads, hams, calves,

Fri: Heavy Deadlifts every other week. Back n Bis

Total non warm up sets 12-16

Sat: Hiking, drinking beer, sex

I would do more but i'm a slow recoverer.

 

[MANWHORE]

Would it be OK if I substituted
The Sat hiking and drinking beer,
With more sex and sex?

I just ate 2 burgers, so I gotta
Wait a few hours, to do bench...

God damn I feel good.. I can't
Get women out of my head ...
I fuckin love women..
And 24yr old girls with long black
Hair and hot long legs I can
Wrap around my head

 

[Mr. Joe]

Would it be OK if I substituted
The Sat hiking and drinking beer,
With more sex and sex?

I just ate 2 burgers, so I gotta
Wait a few hours, to do bench...

God damn I feel good.. I can't
Get women out of my head ...
I fuckin love women..
And 24yr old girls with long black
Hair and hot long legs I can
Wrap around my head

Just be careful not to overdue the cardio. It could cut into your gains. Or so I hear.

 

[MANWHORE]

Sex cardio?

I don't do any other cardio..
Shit, I don't even do sex..
Well, not until this 24yr old
Gets me in her bed...
I will give in soon, though

 

[Gunrunner]

Would it be OK if I substituted
The Sat hiking and drinking beer,
With more sex and sex?

I just ate 2 burgers, so I gotta
Wait a few hours, to do bench...

God damn I feel good.. I can't
Get women out of my head ...
I fuckin love women..
And 24yr old girls with long black
Hair and hot long legs I can
Wrap around my head

The last time I was with a 24 year old girl was about 22 years ago. She was a blonde Mexican-American girl with thin legs but very nice. I'm still with the same girl and we go to the gym together.

 

[DieYoungStrong]

The last time I was with a 24 year old girl was about 22 years ago. She was a blonde Mexican-American girl with thin legs but very nice. I'm still with the same girl and we go to the gym together.

So are her legs still thin

 

[Gunrunner]

So are her legs still thin

She is in good shape. I keep trying to get her to muscle up some:drooling: She does squats because I tell her it's the best excersie for her butt She won't do leg extensions because she can see her quads outline and thinks it is making he legs too big The answer to your question is Yes, she has thin legs.