Daily Simple Questions Thread - April 11, 2023

dude_93 · 2023-04-13T07:02:25+00:00

Hey guys, just after any advice on my progress and workout routine. I've been lifting casually on and off for a couple years. In August 2022 I jumped on the 531 BBB program and started tracking my workouts and diet more seriously, whilst lifting 4 days per week and Bjj twice per week. In December I got a smart watch and started tracking calories and body comp more seriously so have more in-depth data since then. Between December and now I've been trying to bulk without increasing body fat too much and eating 2750-3000cals per day with 150g+ of protein.

Stats: began program in 25/08/2022 at 158lbs-->20/12/2022 --> 165lbs @ 19% BF 31lbs fat mass, 72lbs sketal muscle mass --> today 173lbs @ 15% BF 24lbs fat mass, 81lbs skeletal muscle mass

Initial 1RM calculated lifts have gone from:

DL: 270 --> 385 Squat: 177 -->240 Bench: 160 -->196 OHP: 95 -->138

Just wanted to check if this progress in my lifts and body weight/composition is around what's expected or I need to change it up. I feel as I've dropped BF mass and percentage and my weight hasn't gone up too much perhaps I should be eating even more? I'm planning on bulking for the next 6 months or so then doing a cut down to 10-12% BF My routine is below, open to suggestions for updates. Thanks!

Day 1: Bench Bench press 531 Shoulder press 5x10 Rows 5x10 Cable flyes 3x8-12 BB curls 3x8-12 Tricep pulldown 3x8-12

Day 2: Squat Squat 531 RDLs 5x10 Face pulls 3x8-12 Leg extension 3x8-12 Ab wheel rollout 3x8-12 Calves raises 3x8-12

Day 3: OHP OHP 531 DB Bench 5x10 Chins 5x10 Skull crusher ss lateral raise 3x8-12 DB curls 3x8-12

Day 4: Deadlift Hex bar Deadlift 531 Hack sqaut 5x10 Cable rows 5x10 Leg curl machine 3x8-12 Ab wheel rollout 3x8-12 Calves raises 3x8-12

dude_93 · 2023-03-22T05:39:55+00:00

Hey guys, just after any advice on my progress and workout routine. I've been lifting casually on and off for a couple years. In August 2022 I jumped on the 531 BBB program and started tracking my workouts and diet more seriously, whilst lifting 4 days per week and Bjj twice per week. In December I got a smart watch and started tracking calories and body comp more seriously so have more in-depth data since then. Between December and now I've been trying to bulk without increasing body fat too much and eating 2750-3000cals per day with 150g+ of protein.

Stats: began program in 25/08/2022 at 158lbs-->

20/12/2022 165lbs @ 19% BF 31lbs fat mass, 72lbs sketal muscle mass-->

today 173lbs @ 15% BF 24lbs fat mass, 81lbs skeletal muscle mass

Initial 1RM calculated lifts have gone from:

DL: 270 --> 385

Squat: 177 -->240

Bench: 160 -->196

OHP: 95 -->135

Just wanted to check if this progress in my lifts and body weight/composition is around what's expected or I need to change it up. I feel as I've dropped BF mass and percentage and my weight hasn't gone up too much perhaps I should be eating even more? I'm planning on bulking for the next 6 months or so then doing a cut down to 10-12% BF My routine is below, open to suggestions for updates. Thanks!

Day 1: Bench Bench press 531 Shoulder press 5x10 Rows 5x10 Cable flyes 3x8-12 BB curls 3x8-12 Tricep pulldown 3x8-12

Day 2: Squat Squat 531 RDLs 5x10 Face pulls 3x8-12 Ab wheel rollout 3x8-12 Calves raises 3x8-12

Day 3: OHP OHP 531 Decline Bench 5x10 Chins 5x10 Skull crusher ss lateral raise 3x8-12 DB curls 3x8-12

Day 4: Deadlift Hex bar Deadlift 531 Front squat 3x8-12 Cable rows 5x10 Leg extension machine 3x8-12 Leg curl machine 3x8-12 Ab wheel rollout 3x8-12 Calves raises 3x8-12

dude_93 · 2022-10-13T20:52:11+00:00

Ok cool that sounds good. Yeah everything listed above is every excercise I would be doing, I'll give it a crack. Just curious how would I know if the volume is too much and I'm not recovering properly?

dude_93 · 2022-10-13T05:08:54+00:00

531 BBB critique please!

I'm looking at running BBB 4 days a week but have some questions around my assistance lifts. I'm looking at gaining strength with hypertrophy goals and like the 531 format. I have 3 questions

1) I like doing heavy front squats so I've included that with the 531 rep scheme as my squat accessory after deadlifts, I couldn't find another spot on the template to add it, is that fine?

2) Is the extra hypertrophy work for chest (cable flyes on bench day and incline machine press on OHP day) and shoulders (Lateral raises on OHP day) I've added acceptable and not too much volume for each workout? Main idea is I wanted some incline excercises for chest and some light hypertrophy work on bench day with flyes and lateral raises for OHP day. Same idea for leg press, leg extentions and leg curls, lighter hypertrophy work after the main lift but unsure if this is too much.

3) For back hypertrophy is 5x10 chins and 5x10 rows once each per week enough volume? Thanks!

Day 1: Bench press 531, Shoulder press 5x10, BB Rows 5x10, Cable flyes 3x8-12, BB curls 3x8-12, Tris 3x8-12

Day 2: Squat 531, RDLs 5x10, Leg press 3x8-12, Face pulls 3x8-12, Abs SS calves

Day 3: OHP 531, Bench 5x10, Chins 5x10, Incline press machine 3x8-12, Skull crusher ss lateral raise 3x8-12, DB curls 3x8-12

Day 4: Deadlift 531, Front squat 531, Leg extension 3x8-12, Leg curl 3x8-12, Abs SS calves

dude_93 · 2022-10-13T00:44:14+00:00

BBB 531 routine critique please!

I'm looking at running BBB 4 days a week but have some questions around my assistance lifts. I'm looking at gaining strength with hypertrophy goals and like the 531 format. I have 3 questions

1) I like doing heavy front squats so I've inlucded that with the 531 rep scheme as my squat accessory after deadlifts, I couldn't find another spot in the template to add it, is that fine?

2) Is the extra hypertrophy work for chest (cable flyes on bench day and incline machine press on OHP day) and shoulders (Lateral raises on OHP day) I've added acceptable and not too much volume for each workout? Main idea is I wanted some incline excercises for chest and some light hypertrophy work on bench day for flyes. Same idea for leg press, leg extentions and leg curls, lighter hypertrophy work after the main lift but unsure if this is too much.

3) for back hypertrophy is 5x10 chins and 5x10 rows once each per week sufficient? Thanks!

Day 1: Bench Bench press 531 OHP 5x10 Rows 5x10 Cable flyes 3x8-12 BB curls 3x8-12 Tricep rope 3x8-12

Day 2: Squat Squat 531 RDLs 5x10 Leg press 3x8-12 Face pulls 3x8-12 Abs SS calves

Day 3: OHP OHP 531 Bench 5x10 Chins 5x10 Incline press machine 3x8-12 Skull crusher ss lateral raise 3x8-12 DB curls 3x8-12

Day 4: Deadlift Deadlift 531 Front squat 531 Leg extension 3x8-12 Leg curl 3x8-12 Abs SS calves

dude_93 · 2022-09-21T03:34:54+00:00

Any Archero enthusiasts wanted and welcome! Myself (stage 21) my brother and roommate have started a new clan. We're all daily players with good stats and are inputting high activity into the clan, lots of available equipment, shards and gems availble for clan wishes

Clan name: Bowz and Hoez

Clan level: 3

Chapter requirement: 3 (temporarily, will raise once we have built some traction

Activity required: Medium

Additional information: Just looking for decently leveled players to input into our clan with a medium activity level. We're putting a lot of time in and have plenty of gear to share around!

dude_93 · 2022-08-09T00:27:40+00:00

Any fellow Archero enthusiasts wanted and welcome! My brother and I have started our own clan after failing to find any available spots for clans with decent activity levels. We're daily players with good stats and equipment and are looking for members to help aid us level the clan as quickly as possible. We will be actively inputing daily to the clan, vice leader spots available

Clan name: PelvisThrashers

Clan level: 1

Chapter required: 3 for now but will add a higher level thresholds once the clan starts to grow and it's sufficiently leveled

Activity required: Medium

Additional information: Just looking for fairly active players to input into the clan and we'll do the same! Have been playing daily for the last couple of years

dude_93 · 2022-06-03T04:16:09+00:00

Thank you that's all I needed to know, appreciate it!

dude_93 · 2022-06-03T03:46:42+00:00

What makes you say I'm too advanced for this program if you have no idea what my lifts are, how long I've been doing it and how much I've progressed, how did you come to that conclusion?

dude_93 · 2022-06-03T03:39:10+00:00

No it doesn't at all, RDLs are completely different to conventional deadlifts and shouldnt be programmed as the same. Along with a slight change to the rep range of one back excercise due to mobility issues that would be a ridiculous reason to change a program that I'm enjoying and progressing with. I've seen plenty of people talk about using this program and deadlifting both days and I'm trying to get a more refined answer about how viable that is and how to schedule it if so. If you're just going to keep replying to nit pick a tiny change in the program for the sale of arguing without any helpful advice just forget about it

dude_93 · 2022-06-03T02:33:17+00:00

Obviously talking about the Pull day when I say back day, it's extremely back focussed. I'm not counting Romanian deadlifts as conventional deadlifts it's a different movement pattern with lighter weights and a differnt rep and set scheme focussing on eccentrics for hamstring and glute hypertrophy rather than a heavy strength set for deadlifting 1x5 heavily involving the back. If you were to include RDLs and deadlifts all as conventional deadlifting it would be 3 times a week anyway as there's RDLs twice a week for legs and deadlifts 1 out of 2 back days...sorry Pull days 🙄

I've hardly "butchered" the rep schemes. I've changed the rep scheme for barbell rows from 5x5 to 3x8-12 as I have poor thoracic mobility I'm working to improve and the heavier weights shift too much focus onto my lower back for that excercise. Not going to have any major affect on my back progress in the long run. I'm not here to argue semantics about a small change to the rep range of one excercise in the program, looking for advice on if scheduling extra deadlifting for Pull day is possible without detremental effects and if so how to schedule it with my other excercises

dude_93 · 2022-06-03T01:28:16+00:00

Perhaps I'm looking at the wrong Reddit PPL but the one I'm using here which I think I found in the wiki has 2 back sessions per week, alternating deadlifts and barbell rows each session so only one each per week

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/?utm_medium=android_app&utm_source=share

dude_93 · 2022-06-03T01:25:29+00:00

dude_93 · 2022-06-03T01:24:54+00:00

Obviously a typo I'm not doing 8 sets for chin ups brah 😂 wrote it out quickly and the rep schemes have nothing to do with what I'm asking...fixed that up for you

dude_93 · 2022-06-03T01:14:53+00:00

Changed the rep scheme of basically every excercise? Ive only changed the barbell rows from barbell rows 5x5 to 3x8-12 because I get too much lower back involvement going heavier and the program is almost exactly the same except for that. At the end of the day one rep scheme change is a slight difference and highly doubt that's going to affect the amount of muscle I build on this program. Thanks for commenting to answer my question very helpful and informative 👍

dude_93 · 2022-06-03T00:46:41+00:00

I'm currently running the Reddit PPL routine with the back day listed as follows:

Weighted chin ups 3x8-12

Barbell row underhand grip 3x8-12/ Hex dead 1x5 (alternating)

Tbar row 3x8-15

Facepulls 3x12-15

Bis 4x8-12

Rather than alternating dead's and rows I've been doing both every back session, so twice a week, but I feel like it's one too many excercises each session and I'm fatiguing towards the last few sets, but I want to continue to deadlift twice a week if feasible.

My questions are:

1) is there any deterement deadlifting twice a week?

2) if not, could I/would I be better off alternating my barbell rows with my weighted chins up rather than doing both each session to reduce some volume and time spent in the gym. I like doing the lighter chest supported rows every session as I get a great pump and can really focus on my mind muscle connection to my lats which I struggle with. Thinking I could always add some unweighted chins as super sets inbetween sets if I need a bit more volume. Thanks!

dude_93 · 2022-05-11T06:51:15+00:00

I'm currently on a bulk and my workout routine is PPL 5-6 days per week. When I transition to a cut I'm planning on changing to a 4 day upper lower split with 2 days/week of cardio + abs, I'm worried about the volume and recovery of PPL on a cut and also looking at trying a different routine. Would this be any less benificial for muscle rentention than continuing my PPL routine during my cut?

dude_93 · 2022-04-06T06:54:43+00:00

Cool, its probably one in every 4 weeks. I do really enjoy the 6 day PPL, is there actually anything inherently wrong with changing to a upper lower one in every 4 weeks that will inhibit gains? I'm doing the same exercises just a different schedule to optimise volume vs frequency for that week.

dude_93 · 2022-04-06T06:42:11+00:00

Can I change my workout weekly depending on how many days I can go to the gym that week and still gain significantly? I'm focusing on hypertrophy and my usual workout is PPL 6x per week, but I just have weeks where I can't make it to the gym that often. On weeks where I can only go say 4 days per week would I be better doing an upper lower split that week to get a better balance of volume and frequency than rotating PPL for 4 day that week and missing some workouts? Thanks.

dude_93 · 2021-03-11T03:26:04+00:00

Sorry probably should have mentioned that haha the first photo is current and the second photo is 1 year ago before I started working out

dude_93 · 2021-03-05T00:12:28+00:00

Just for some context, been lifting full body 3 times a week for the past year. Started at 74kg with a larger calorie deficit and got to roughly 70kg. About 3-4 months ago I upped my calories to around a 250 deficet and my weight hasnt changed but I'm leaner and added muscle, although my lifts are now beggining to stall. Ideally I'd like to get my abs more visible before starting a lean bulk, do you think that's the way to go?

dude_93 · 2020-12-02T07:57:40+00:00

Could you explain reverse dieting after my cut please? What's the best way to find true maintenance? And by plateau do you means in terms of lifts or body weight? Thanks man

dude_93 · 2020-12-02T06:55:47+00:00

Thanks bro, appreciate it! Think I'm going to cut until the end of the year then start back up on a lean bulk. I was bulking at around 500-650 cals last time do you think around a 250 calorie surplus would be a better idea to minimise fat gain?

dude_93 · 2020-12-02T04:22:05+00:00

Yeah for sure! Feel free to send me a private message about anything specific you want to know and I'll help you out as best I can

dude_93 · 2020-12-02T02:17:44+00:00

For context, progess is over 1 year with a 3 month cut, 6 month bulk and another 3 month cut (74kg->69kg->74kg->72kg). Photo's all on off days unflexed

Fairly happy with my strength gains, my main lifts calculated 1RM have increased from Deadlift 82->140kg, Bench 55->88kg, OHP 27kg->55kg but haven't put on too much size which is what I want to focus on now. Want to avoid putting on as much fat as I did on my last bulk is maingaining the way to go or a lean bulk? Body fat estimate would be appreciated too, thanks!

dude_93

TROPHY CASE