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3 day lifting routines?

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    3 day lifting routines?

    Hey all,

    I've been doing the Stronglifts 5x5 for a while now and it's been great to get back into lifting, but I'm ready to switch it up. Anyone have good routines to share? I lift 3 days/week, have gym access (though I'm not too keen on going at the moment) and barbells at home for squats, deadlifts, bench, etc. I would like to continue building strength, don't overly care about mass or powerlifting, more strength/body 'maintenance'.
    ๐Ÿ’€Keeper of the Ointments, Ragnastock๐Ÿ’€

    #2
    Well, alongside Stronglifts, Starting Strength is one of the most recommend basic 3x/week programs. I've done it, and when my shoulder is less screwed, I'll probably do it again. I very much enjoy it. You familiar?

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    • Jonnydread

      Jonnydread

      commented
      Editing a comment
      I am not, do tell!

    #3
    4 days
    Legs
    Chest-Tris
    Dead Lift / Shoulders / Deltoids
    Back-Bis
    Only take an off day when you feel it, the four days act as a 3 days on one day off while dedicating a sole day to the big three Squat / Bench / DL

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    • Jonnydread

      Jonnydread

      commented
      Editing a comment
      I was thinking about doing a program similar to this, my only concern is being able to do everything at home with just barbells. Right now COVID is skyrocketing in my state so I'm trying to avoid physically going to the gym.

    • cellophane

      cellophane

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      @Jonnydread
      Depending on what you are trying to do you can do a lot at home with not much more than some dumbbells / kettle bells and body weight. Throw in an exercise ball and it goes up exponentially. I've been working with a trainer recently and almost everything we have done has been with just those.
      For general fitness and functional strength it is great. Not as specifically targeted as a lifting routine, but I'm one of those people that would rather be able to do 100 pushups than bench 350.
      Turkish Get-Ups (they suck), Shoulder Press/dumbell press while sitting on the ball, a bunch of different squat variations, rows (using TRX bands), suitcase carries & modifications, etc. Granted a lot of what we are doing is geared towards stability (i messed up my ankle a while back) and core (gotta snapshoot faster!) it is a good workout.

    #4
    Iโ€™ve been doing 12oz curls a couple times a night. Really bulking up the ab-zone

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      #5
      Once I can stop being lazy and the local gym is back to regular hours, I plan on doing this program. Been following the dude for a while, he is no BS and focused on proper form and the science behind movements. So you do things right and avoid injury. His plans are made for different body types and goals, and actually affordable. https://builtwithscience.com/
      Originally posted by SignOfZeta;
      Us beardos with wallets need to occasionally make our voices heard.

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        #6
        DM me your email and I'll send you my college football routine. 3 days/week. Deadlifts, cleans, squats, auxiliaries. Pure fun.
        Feedback

        "The man in black fled across the desert and the gunslinger followed."

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          #7
          Thanks for everyone's input! I'm going to go with packers' routine as soon as I can source some dumbbells. For the time being I'll run in the dark until I break an ankle or two
          ๐Ÿ’€Keeper of the Ointments, Ragnastock๐Ÿ’€

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            #8
            Originally posted by Jonnydread View Post
            Thanks for everyone's input! I'm going to go with packers' routine as soon as I can source some dumbbells. For the time being I'll run in the dark until I break an ankle or two
            WELP after fucking up my ankle I dove head first into lifting with Packers meathead routine and it's been great. I've gained a great deal of strength and packed on some appreciable mass. Now I just need to cardio off some winter beer.
            ๐Ÿ’€Keeper of the Ointments, Ragnastock๐Ÿ’€

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