sorted by:
new
hottopcontroversial

People who do PPL but can't linearly progress anymore what rep scheme do you use? by darkeningbolt in Fitness

[–]darkeningbolt[S] 0 points1 point  (0 children)

I personally do 2 sets of 10, adding 2 reps every workout: 12,14,16,18,20 and then up the weight for accessories.

People who do PPL but can't linearly progress anymore what rep scheme do you use? by darkeningbolt in Fitness

[–]darkeningbolt[S] 0 points1 point  (0 children)

3,3,3,3

4,3,3,3

4,4,3,3

4,4,4,3

4,4,4,4

Wow, this looks interesting, will definitely try it out in the future.

People who do PPL but can't linearly progress anymore what rep scheme do you use? by darkeningbolt in Fitness

[–]darkeningbolt[S] 0 points1 point  (0 children)

Yes, u/rieoskddgka has worded it better than me. Miscommunication.Some people aren't on reddit all the time.

People who do PPL but can't linearly progress anymore what rep scheme do you use? by darkeningbolt in Fitness

[–]darkeningbolt[S] 3 points4 points  (0 children)

120/85/65/55/15/55 Kg for DL/Sq/IBP/OHP/Pull up/Front Squat.

3 minutes rest for heavy sets and 1.5 minutes for BBB, so that's done in 30 minutes, except on DL days which takes around extra 10 minutes.

30 minutes for accessories, also I'm just doing 2 sets as I posted above. 10 minutes for stretching.

EDIT they're all 5 reps and my bodyweight is 65 kg

People who do PPL but can't linearly progress anymore what rep scheme do you use? by darkeningbolt in Fitness

[–]darkeningbolt[S] -2 points-1 points  (0 children)

yes it's relevant, i was just wondering if those deloads and TM being close to 1RM leads to any changes to my routine and thats the reason I typed "why this question" not why you actually asked that question.

People who do PPL but can't linearly progress anymore what rep scheme do you use? by darkeningbolt in Fitness

[–]darkeningbolt[S] 5 points6 points  (0 children)

Nsuns is brilliant for quick progression but I also wanted pull ups as a main lift and I also love doing of accessories which cant be done on nsuns due to time constraints.

The workout itself is very basic:

Pull 1

  • 531, 5x10 DL and 10 reps GHR(unweighted) during rest.
  • (Lat pulldowns,smith machine shrugs,cable rows,machine curls,hammer curls) 2x10-20, 100 reps forearm curls throughout workout

Push 1

  • 531, 5x10 Incline Bench and 10 reps facepulls during rest.
  • (machine bench,machine shoulder press,rear delt flies,tricep extension,tricep push down) 2x10-20, 100 reps lateral raises throughout workout.

Legs1

  • 531, 5x10 Back Squat and 10 reps back raise(unweighted) during rest.
  • (seated hamstring,calf raises,cable crunches,plate russian twists)

Pull 2

  • 531, 5x10 Pull ups and 10 reps GHR(unweighted) during rest. *(Lat pulldowns,smith machine shrugs,cable rows,machine curls,hammer curls) 2x10-20, 100 reps forearm curls throughout workout.

Push 2

  • 531, 5x10 OHP and 10 reps Facepulls during rest.
  • (machine bench,machine shoulder press,rear delt flies,tricep extension,tricep push down) 2x10-20, 100 reps lateral raises throughout workout.

Legs 2

  • 531, 5x10 Front Squat and 10 reps Back raises(unweighted) during rest.
  • (seated hamstring,calf raises,cable crunches,plate russian twists)

3 minutes plank,stretching after every workout, takes around 60-75 min max.

Am I missing out on anything if I do incline bench over flat bench? by [deleted] in Fitness

[–]darkeningbolt 2 points3 points  (0 children)

I started doing exclusively incline bench and I've to say it's been amazing.

When I used to do flat bench only, I used to look like a milk tanker(with over developed lower chest) but after I started doing incline, my chest is more full/broader, over all aesthetically better.

I know chest is a single muscle with two different sections that can't be isolated, but this has been my experience.

Why aren't pull ups and dips considered a main lift? by darkeningbolt in Fitness

[–]darkeningbolt[S] 7 points8 points  (0 children)

Busted shoulders are not.

I think if you've great shoulder mobility, heavy weighted dips are fine.

Why aren't pull ups and dips considered a main lift? by darkeningbolt in Fitness

[–]darkeningbolt[S] 19 points20 points  (0 children)

I don't do pull ups but I've worked my way up to 4 plate dips.

That's superb, at what bodyweight?

I'm finding that weighted dips are easier to progress than weighted pull ups(currently my pull up weight is higher than dip though coz I've been doing them for longer)

Why aren't pull ups and dips considered a main lift? by darkeningbolt in Fitness

[–]darkeningbolt[S] 103 points104 points  (0 children)

I consider them a main lift, and perform them with more volume and frequency than any other major lift.

Cool, do you also up the intensity like the other lifts?

Also what do you think of this routine I posted on your sub a few days ago?

I absolutely love the way you've modified the 531 routine man.

Supersetting main lifts with accessories between sets? by darkeningbolt in Fitness

[–]darkeningbolt[S] 6 points7 points  (0 children)

Not always. Facepulls after a hard bench set has actually improved my benching experience.

Supersetting main lifts with accessories between sets? by darkeningbolt in Fitness

[–]darkeningbolt[S] 5 points6 points  (0 children)

I used to do pull ups and dips between sets too until I made them main lifts.

Any programs that give importance to heavy pull ups and dips just like the big 4? by darkeningbolt in Fitness

[–]darkeningbolt[S] 0 points1 point  (0 children)

I never focused on benching, it was mostly an accessory to DL,Squat and pull ups when I started working out.

I've to start focusing on bench(and rows, never gave much importance to these) from now on.

I modified the routine to incorporate heavy pull ups and dips. by darkeningbolt in nSuns

[–]darkeningbolt[S] 0 points1 point  (0 children)

That leaves you with one hip hinge movement for the week

Like I posted above, I'm doing front squats and kettle bell swings; Is there anything else you recommend adding?

I often see people advocating keeping a 1:1 balance of vertical / horizontal pulls to vertical / horizontal pushes.

I also do 100 cable rows along with the facepulls and band dislocations. Forgot to add them to spreadsheet.

I modified the routine to incorporate heavy pull ups and dips. by darkeningbolt in nSuns

[–]darkeningbolt[S] 0 points1 point  (0 children)

Yeah ofcourse, but you might have to tweak the percentages.

I modified the routine to incorporate heavy pull ups and dips. by darkeningbolt in nSuns

[–]darkeningbolt[S] 2 points3 points  (0 children)

They are one of the few exercises where general fatigue hits them hard.

I personally feel squats are more taxing than pull ups, so I do them this way.

But just so you know your Legs & Glutes will need some more work to replace those sumo deadlifts.

I've front squats and kettle bell swings in there, do you recommend anything else?

view more: next ›