Small comment. Deadlifts are not a back movement
Essential Random Gym Thoughts Revisited...
- Thread starter -G$-
- Start date
I know it’s a whole body movement, but I can’t really place it with leg days if not I’d be gassed on squats + DLs. It just fits better on back days, especially when I transition from DLs to bent over rows
One of those situations where “you” have to ask why are you doing them:
- If it’s for back development it’s not really a back exercise
- If it’s for whole body. What does that mean and how is it helping? It probably not hitting enough of the areas to elicit much benefit
- If it’s for glutes/hams then there are more effective movements that are less taxing.
None taken. It’s always good to get critique.
TBH, I never did DLs in college. My compounds were Bench, squat, OHP and rows. It wasn’t till I got fresh out my boy put me unto DLs.
Since incorporating them into my lifts, I found my grip strength increase, my lower back get much stronger and just my lifts overall increase.
I also like how it’s positively affected my frame. DLs are honesty my fave exercise now and I’ll keep doing em. I also love how it taxes my whole body the next day.
Might be just me in my head / bro science but I do think that taxation has helped my other lifts.
For sure. It’s no secret that I love them and if they give you all of those benefits then keep going.
PortCityProphet
Follow me to the truth
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Son Goku
Great Sage Equalling Heaven
Just seen this. Mentions fukking up.
Couple of observations:
- I'd cut the volume on that. By a lot. You got like 8 exercises a day for roughly 4 sets a pop. That's like 32 working sets a day, plus soccer and biking. FWIW my splits usually have 40+ working sets and I don't play any sports, bike, or do more than a few hours of cardio (on a good) week.
And you on a cut, my ninja. This volume seems like a quick way to burn out.
- Follow-up: I wouldn't deadlift twice a week. You're doing deads and BO Rows twice a week and squatting once in addition to soccer, biking, and leg day accessories. See part 2 of bullet 1. Lower back finna be looking at you like
.
- Pick 2-3 big compounds a day max. You're on a cut and doing hella cardio, you're not gonna have enough chakra for all that shyt.
Look at Chest Day B for ex. You got 5 compounds back-to-back. Unless you drop the weight you move on subsequent exercises, you're be purchasing a ticket to Snap or Spin City [i.e. spinning your wheels]. Regardless of whether you're cutting or not, you should be aiming to up your working set weights as often as reasonably possible.
- This is really gonna tax your shoulder girdle. By tryna avoid more leg work you've actually overcompensated by adding more upper body work. Your joints are gonna smoked up top, and if you have any history of shoulder problems, this looks like a recipe for disaster.
Ideally you should only be doing be pushing 50-60% of your pulling volume.
Yeah, the big thing with programming for yourself is knowing how to align your goals with your capabilities.
Most folks should not be programming for themselves; the temptation to add too much volume or to do too little is too great. shyt is really half art and half science.
On a bulk with limited cardio this might be okay (although I'd still set up things differently).
On a cut with cardio and recreational sports this looks like self-sabotage. Overuse injuries, CNS burn out, stalled progression, etc.
Lemme know if you have any other questions.
Either way, good luck.
Son Goku
Great Sage Equalling Heaven
Woke up this morning and realized the volume gods have forsaken me. Woke up this morning and my first thought was “imma blow out my Achilles if I go running today”
taking another rest day
You're finally learning my young abbrehntice.
Day 13. Both my whole-ass muscular and nervous systems finna go on strike.
Son Goku
Great Sage Equalling Heaven
Correct.
As a hip hinge they are both a leg and back exercise.
I like to think of them as hamstring and lower back primary, quads, core, traps, and middle back secondary.
Deads are pretty much an "everything" exercise, save chest and triceps.
Couple of observations:...
Lemme know if you have any other questions.....
Either way, good luck.
Appreciate the advise. Will rep you when I can.
A few follow ups, should I cut down the number of exercises to say 4 a day with the same 4x6-8 rep range and focus on upping the weights even on a cut?
My bike riding isn't too taxing to be honest. 30 min round trip each day and the hills aren't too bad. 15 mins after the gym to work and 15 mins from the office to home at the end of the day. Over the course of the week it's good cardio but if you were to do that as your only exercise for the day it isn't the most taxing. Soccer is only on Saturday mornings at this point. About 90 mins give or take.
On your point about only pushing 50-60% of my pulling volume, would that mean if I do 145 lbs on the BO Row, I should be looking at max 75lbs on say DB Bench press?
How often should I look be upping my weight?
Lastly, looking at my current plan what would you cross out / add (just use my old post as a template and make the edits in a quote)?
I may just DM you a revised plan...
Gully Bull
Love Sponge
Switch the word soccer with racquetball and you pretty much in line with my thinking from a couple months ago. I’m still not over my runners knee, my ankle mobility dropped, my lifts are stagnant and I gotta dial in on my diet since I can’t do excessive amounts of cardio due to runners knee
You are right about that overuse injuries. I’ve been doing too much back to back and now my body is making fall back. Now I see what old folks be saying about the mind being willing, but not the body. I’m pushing myself like in my early 20s, when I should do less and rest more.Just seen this. Mentions fukking up.
Couple of observations:
- I'd cut the volume on that. By a lot. You got like 8 exercises a day for roughly 4 sets a pop. That's like 32 working sets a day, plus soccer and biking. FWIW my splits usually have 40+ working sets and I don't play any sports, bike, or do more than a few hours of cardio (on a good) week.
And you on a cut, my ninja. This volume seems like a quick way to burn out.
- Follow-up: I wouldn't deadlift twice a week. You're doing deads and BO Rows twice a week and squatting once in addition to soccer, biking, and leg day accessories. See part 2 of bullet 1. Lower back finna be looking at you like
- Pick 2-3 big compounds a day max. You're on a cut and doing hella cardio, you're not gonna have enough chakra for all that shyt.
Look at Chest Day B for ex. You got 5 compounds back-to-back. Unless you drop the weight you move on subsequent exercises, you're be purchasing a ticket to Snap or Spin City [i.e. spinning your wheels]. Regardless of whether you're cutting or not, you should be aiming to up your working set weights as often as reasonably possible.
- This is really gonna tax your shoulder girdle. By tryna avoid more leg work you've actually overcompensated by adding more upper body work. Your joints are gonna smoked up top, and if you have any history of shoulder problems, this looks like a recipe for disaster.
Ideally you should only be doing be pushing 50-60% of your pulling volume.Yeah, the big thing with programming for yourself is knowing how to align your goals with your capabilities.
Most folks should not be programming for themselves; the temptation to add too much volume or to do too little is too great. shyt is really half art and half science.
On a bulk with limited cardio this might be okay (although I'd still set up things differently).
On a cut with cardio and recreational sports this looks like self-sabotage. Overuse injuries, CNS burn out, stalled progression, etc.
Lemme know if you have any other questions.
Either way, good luck.
Son Goku
Great Sage Equalling Heaven
Peep my response to your convo. As for these questions:
1) The 4x6-8 rep range is not appropriate for all exercises. Some things need to be done for higher reps [like face pulls] and some are okay to do (or should) be done at lower reps [like squat, bench deads].
2) Biking may not be too taxing but it's still catabolic cardio that's not helping you preserve muscle; it's literally burning calories while your intake is already low.
Dudes need to start thinking of their bodies as corporations. If a boss came up at the start of the day and said to you "@phcitywarrior we need you to start coming in on Saturdays and Sundays and stay a bit longer every single day, but we can't pay you any more money and actually need to run some of what we gave you back. Is that cool?
" your ass wouldn't even be on the clock by lunch time, but somehow it's cool to ask your body to work more, work longer and do it with less food in your system.I didn't even get to asking you what your cutting numbers are versus maintenance, but depending on what they are, your ass might not make it work one day trying to run the routine you originally posted. fukk around and get discovered on the side of the road one day.
Some of you dudes be running 1000, 1500 calorie deficits and can't figure out why life on a cut kills you so much.
3) No, I mean if you do 50 working sets for back you should only be doing 25-30 sets for chest/shoulders.
4) You should be upping weight as often as you can. Every session or two you complete an exercise with 'good' form, you should prolly be adding either weight or reps. Progressive overload, young padawan.
5) See my edits.
Like I said, I don't like a single thing about the routine you posted, other than it has compound lifts in it. It looks poorly designed; I wouldn't have anyone but someone I actively hate run that in good faith.
Like I said, you'd prolly be better off running Lyle's GBR (an upper/lower routine ran 4x a week) or cycling Coolcicada or KS98's PPL 5 days a week and picking up where you left off from the previous week.
As the c00nset Hodgetwins say, Do whateva dafuk you wanna do.
Son Goku
Great Sage Equalling Heaven
Switch the word soccer with racquetball and you pretty much in line with my thinking from a couple months ago. I’m still not over my runners knee, my ankle mobility dropped, my lifts are stagnant and I gotta dial in on my diet since I can’t do excessive amounts of cardio due to runners knee
Talk to em little unc.
Lose body fat. Lift more weight. Build/preserve muscle. Stay injury free.
Pick 1-2. Dudes pick E, all of the above and end up getting the answer to the question wrong.
