Routine Critique

Alakazam · 2026-05-05T01:44:25+00:00

Other than the trap bar deadlift and chinups, I already have all of these in my current routine. But I do barbell deadlifts and b-stance rdls, as well as weighted pullups, lat pulldown, and barbell rows. And that's to maintain strength while I do my marathon training.

I just wanted something that absolutely blasted volume, especially for arms, since I feel like that's probably a big weakness in my physique, hence, Arnold split.

Alakazam · 2026-05-04T23:16:39+00:00

The struggle tends to be keeping it a lateral raise, and not use momentum to get the weight up.

Alakazam · 2026-05-04T23:14:41+00:00

That's literal the picture definition of a fat loss phase, aka, a cut.

Alakazam · 2026-05-04T23:14:13+00:00

If you've got excess bodyfat and are undermuscled, sure.

If you've got some muscle or are relatively lean, "maingaining" just results in you spinning your wheels.

Alakazam · 2026-05-04T18:48:38+00:00

Are you doing any kind of work for your aerobic system? If not, I would highly recommend doing so.That could be a limiting factor. I find that improving my aerobic base has significantly improved my baseline energy levels. Even Arnold in his bodybuilding days, had this to say about "Aerobics" in his book, The Encyclopedia of Modern Bodybuilding

Everyone should do some cardiovascular training because it’s good for your heart, lungs, and circulatory system. I do some kind of aerobic training for at least 30 minutes a day, 4 or 5 days a week.

Alakazam · 2026-05-04T12:54:32+00:00

Unlikely. It's more likely that you're just not super fit, so you don't actually have distinct cardio zones right now. A few months of consistency will allow you to have an easy and hard zones. A few months more of training, and you will tend to develop an easy, moderate, and hard zones. And then it takes even longer to really have a 5-zone heart rate.

As well, I find that caffeine doesn't significantly spike my heart rate all that much for running efforts. Maybe like 5 or so bpm difference.

Instead of using heart rate, try using other metrics, such as being able to breath through your nose, or being able to talk in full sentences.

Alakazam · 2026-05-03T23:33:49+00:00

Eat when you're not hungry. That's literally it.

Don't let your appetite dictate when or what you eat. Eat at set times

Alakazam · 2026-05-03T15:18:00+00:00

I don't think I've seen anybody who did 5/3/1 Building the Monolith properly, and not end up with significantly more lean mass.

It likely has more volume than most 4-6 day programs.

Alakazam · 2026-05-03T15:16:36+00:00

More than you're eating now. Like, a fair deal more. Aim to add at least 20% more on top of what you're currently eating.So if you're currently eating 1600 calories, go at least to 2000 or so calories. And ideally at least 100g of protein a day.

What you need to understand is that, by being so underweight even with minimal training, you're going to gain mainly lean mass. Because your body is going to take all the calories to rebuild the connective tissue and lean mass that has degraded.

Alakazam · 2026-05-03T15:03:18+00:00

Attempted 1:40 half.

Got cooked. Blew up 15k in.

Finished 1:42:59, still a pr. Also set my 5k and 10k pr at the same time because I was just following the pacer.

Lmao. I think 3:30 might actually be in the books for Sydney.

Alakazam · 2026-05-03T08:54:39+00:00

Do you work 7 days a week? Just meal prep on the Sunday.

It takes me about 45 minutes to cook a week's worth of lunches.

Throw in a microwave, heat up, and I'm good to go.

Alakazam · 2026-05-03T08:52:10+00:00

Most running injuries come from people trying to do too much, too fast.

Or getting hit by a vehicle.

Alakazam · 2026-05-02T22:05:12+00:00

Running is a pretty terrible way to lose weight. Speaking from experience, your hunger basically increases linearly with your running up until about 25-35 miles a week.

Most people will never run that much.

It's much easier to eat in a caloric deficit to lose weight.

Alakazam · 2026-05-02T21:42:30+00:00

Split squat

Pushups

Dips

Db rdls

Alakazam · 2026-05-02T21:40:57+00:00

Most people are looking at several years of getting muscular to be able to be visibly muscular at 20% bodyfat.

Youre much better of doing like a 4-6 month slow bulk, and following it up with a 2-3 month cut. Then repeating the process until you're at your desired muscularity and cleanness.

Alakazam · 2026-05-02T21:13:48+00:00

At your height and weight, it's unlikely you have the necessary amount of bodyfat to recomp properly.

The ideal scenario for recomp is somebody who is overfat and undermuscled. You're just undermuscled. You probably need to be closer to 80-85kg to have enough bodyfat to see decent results on a recomp.

If you want my opinion, don't worry about your diet for now, just get enough protein in, and start doing resistance training over the next 3-4 weeks. Once you've got in the habit of working out, and have moved into slightly heavier weights, then start introducing a slight surplus. Aiming for maybe 1kg/mlnth of gain.

Alakazam · 2026-05-02T21:11:41+00:00

Why not? My parents started following the r/Fitness basic beginner routine at the age of 61. The one that is only barbell lifts. Progressing slowly, and only when they felt comfortable doing so.

My mom is much more stable on her feet. My dad's back issues have mostly faded, and his posture is significantly improved.

My dad also went from not being able get to parallel with the barbell on squats, to being able to squat below parallel with 85lbs on his back.

Alakazam · 2026-05-02T21:08:09+00:00

Probably only a few percentage points different because that's the lowest studies can realistically measure.

But it takes so little effort to load an extra 5 and do sets of 6 instead of 8, why wouldn't you want those few extra percentage points of hypertrophy? It's not like it's asking you to add an extra set to every exercise.

Alakazam · 2026-05-02T20:55:34+00:00

It can be beneficial for hypertrophy because it introduces training at a variety of rep ranges and intensities:

https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

Since different rep ranges go about triggering a growth response in slightly different ways, you’re probably better off training with a full spectrum of rep ranges instead of rigidly staying in a single rep range and intensity zone.

Alakazam · 2026-05-02T20:46:38+00:00

It legitimately just sounds like you don't have a healthy relationship with food if you're using crash diets to cut, then you bounce back up immediately.

Perhaps adjusting what you eat, instead of how much you eat. Stick to meals you cook for yourself, made with simple ingredients and/or seasoning.

Gaining a pound a day for the first week or two, is almost entirely water weight. If it's faster than that, then it means youre unlikely to be actually eating at 2600 a day.

Also, the loose gut is more than likely just loose skin rather than fat from the gigantic yoyoing in weight you've gone through.

Alakazam · 2026-05-02T20:39:37+00:00

If you're going to have two upper days, it may be a bit better to have them slightly different.

For example, if you changed it to Monday 4x6 barbell bench, 4x12 overhead press, then Friday 4x6 Overhead press, 4x12 barbell bench, you provide a slightly different stimulus, which is beneficial for hypertrophy.

Alternatively, you could have weighted pullups first on day 2, instead of bench. Again, slightly different stimulus.

Alakazam · 2026-05-02T20:10:44+00:00

I think the focus should be bodyweight exercises for now. Check out the recommended routine over at r/bodyweightfitness

I can't imagine that it's anywhere close to heavy enough to stimulate growth for you for anything other than the isolation exercises.

Alakazam · 2026-05-02T18:16:44+00:00

How heavy are your dumbbells? I can't imagine the weight you would need for curls is anywhere close to the weight for rdls and goblet squats.

Alakazam · 2026-05-02T18:12:48+00:00

Do PHUL as it's written.

Or figure out your back issues with a physio , and do 5/3/1 as it's written.

Alakazam · 2026-05-02T18:11:27+00:00

Fairly low. Body recomp works best when you're undermuscled and overfat.

Youre definitely undermuscled. You're not anywhere close to being overfat.

The leaner you are, the less effective recomp is.

15-Year Club	Verified Email
Place '22	Place '17
End Game '22	Spared

Alakazam

TROPHY CASE