Holy Wars... The Punishment Due. I don't listen to much rock, but damn holy wars is a masterpiece
How long did it take to see significant lat gains? I'm talking about night and day difference (like when you first noticed your biceps or triceps). My lats are non existent. I can feel it getting worked, but when I look in the mirror there's nothing there.
A few years ago, before I was a gymgoer, I had a pullup bar at home. When walking past it, I would always to a few chinups, sometimes to failure, sometimes not. After 2-3 months I had stretchmarks on my lats, and they had basically appeared from nowhere (I hadn't changed my diet, was probably eating at maintenance). So for me atleast, I was able to grow my lats really effectively by doing A LOT of chinups and nothing else.
Don't skip your lateral raises and rear delt pulls. They're so easy to do 3 - 5 times a week. Easy to recover from, you aint gunna build good delts without em, strict form, 15 - 25 reps, 3 sets. Takes 5 mins to do. IMO, these are so easy to recover from that any lifter should do em.
You can do timed barbell holds at the end of your deadlift. Double overhand, aim for between 20 - 60 seconds, 3 - 5 sets, drop 10 - 20kg each hold, rest 2 mins. I think this works best if you use straps for your working deadlift sets. This will also give you serious trap doms, so fair warning. This exercise will give you way more grip strength than deadlifts will do. Be careful, your fingers can occasionally freeze from this, just give em a few seconds to unstick.
Do some grip work at home, don't cheap out, good grippers last a life time. Captains of crush are great, Ivanko gripper is adjustable and cheap, allows for smaller increments. Be careful not to overdo it. Good for crushing apples.
Kroc rows are my favourite row. Strap up. Do 4 Amrap sets with several kg more than your dumbell row. Cheat the row as much as you can in order to row the dumbell. When you hit a total of 50 reps over 4 sets, up the weight. (Stole this from GZCL) I like doing these after pendlay rows. They're harder that way and suck more.
You probably suck using your legs unilaterally. Train them. Single leg presses and lunges.
Powerlifting is the sport about lifting the most weight, not about being the strongest. There are more ways to display your strength than three lifts.
What's the difference between Kroc rows and DB rows?
Coming off Phraks GSLP, did it for 3 months. Training mostly for hypertrophy but don't have time for PPL and I think I'd enjoy weekly progression instead of monthly like the standard 5/3/1.
Low amount of volume: 6
Weak areas: Biceps, Triceps, Traps, Posture (Shitty shoulders)
Gyazo link for the accessories :) Would preferably not spend over 1.5 hours in the gym, is it possible with these exercises or is that too optimistic?
Edit: Everything is 4x10-12 except the rack pulls, I've read that heavy rack pulls are the way to go, correct me if I'm wrong (please!) Maybe I should replace the sumo deads with rack pulls instead of just adding them?
It is possible with these exercises. Just be keeping your rest time to up to 1.5 minutes for accessories
I wouldn’t replace rack pulls with dumps unless that is a weakness for your dead lift
Cool. Thanks for the help, crazy how you take your time to reply to everyone. Big props
Been going to the gym for 2 months soon, and have noticed my knees cave in slightly/wobble when doing squats. I squatted yesterday and have some very slight pain in my knees, more so in my right.
I've been reading a shit ton of different reasons to why this could be, so atm I'm a bit confused. Does the reason vary for most people/whats the general consensus? Any exercises I can do to try and prevent it?
Can post a formcheck text time I squat too.
Posted a formcheck last week too, people told me that I was lowering my hips a bit too much while setting up, am I still doing it? Feels like my first rep was slightly better than the rest in that aspect
Hip still dropping too low. Notice how the bar rolls away from you before every pull. Don't crank your head back; keep a neutral neck. On the way down, break at the hips more so your knees stay out of the bar path.
Oh shit I hadn't noticed that. Thanks for the help!
Yeah I'm looking into switching to BBB once I end my cut too, and the twice a week-variation seems much more appealing to me. Just don't understand why Wendler doesn't recommend it anymore. Although the simple 5/3/1 seems light. 5x10 seems nicely brutal though.
How would one structure any additional accessory work on top of that? Would you add upper back work (rows, pullups) on the Squat & DL days or just try to cram ALL upper body work on Bench/OHP days?
(not specifically asking you, anyone can answer)
Is 5/3/1 BBB frequency good for hypertrophy? I'd only be hitting every muscle group 1x a week. I know it's a really good program for strength, but i'd say my goal is 50% hypertrophy, 50% strength.
Could I maybe switch out the 5x10 sets to different days, so 5x10 OHP on the 5/3/1 bench days and, 5x10 Deadlift on the 5/3/1 Squats days etc to hit each muscle group 2x a week instead?
edit: I know n-suns 4 day is quite similar to this; its just that my gym only has 1 power rack and I'd get executed if I used the equipment for that long
Could a 4 day PPL split work or is the frequency too low? I'll still be hitting every muscle group atleast once every five days.
I've been doing phraks gslp for about 1.5 months now and I'll probably stick to it until I've done it for three months. I'm just planning ahead :) Problem is, I don't think I can fit a standard 6 day PPL split into my schedule.
I have considered PHUL & Canditos Linear Upper/Lower Hypertrophy variant but I feel like I don't really need that much lower body work. I know its 50% of my body but honestly I'm really quite satisfied with my legs, I'd even be happy if they only maintained in size/strength.
I might come off as a standard gym bro when saying this but: I'd rather do 70% upper body, 30 % lower body than do 50-50. And 5/3/1 or n-Suns 4 day isn't really what I'm going for, size is my main goal, not necessarily strength.
Obviously i'd be missing out on working every body part 2x a week but I could still work every body part once every five days instead, which I've seen a lot of people say is fine too.
It would look like this:
Thoughts? Would it just be better to go with some sort of 5/3/1 even though my goal is hypertrophy?
I spend a shit ton of my free time making spotify playlists more based on an aesthetic or feeling you get from the playlist rather than a specific genre (even though the genres included quite often are similar). Recommendations for any of the playlist are welcome.
Here are a few:
Minimal - Good for focus & studying, genres like minimal & melodic techno, tech house, progressive house, deep house. Artists like N'to, Deadmau5, Worakls, The Field.
The Ecstasy of Freedom - Partly inspired by the movie The Secret Life of Walter Mitty, basically a travelling soundtrack. Evokes a sense of freedom. Genres like Folk, Alt rock & a bit of dream pop. Artists like Fleet Foxes, Arcade Fire, Mumford & Sons, Moby.
Sunset Afterglow - Imagine sitting on a hill watching the most vibrant sunset you've ever seen. Tranquility & Beauty. Artists like Nujabes, ODESZA.
Outer Space - What I'd expect aliens would listen to. Cool sounds that somehow work in harmony with each other. Call it IDM if you want, even though a lot of people don't like that name. Artists like Aphex Twin, Autechre, Boards of Canada.
Bass Massage - Songs with emphasis on a great bass line. Usually I don't really listen to these kind of songs for pure leasure, sometimes it's just nice to hear/feel some insane sound design. Artists like Eprom, Gesaffelstein, Malaa. Use good speakers or headphones.
Edit: I have loads more if anyone is interested
Doing phraks too, on OHP days I've added:
Incline Chest Flyes
On Bench day:
Pretty simple. Keep in mind, it's a bit high in pull movements because I'm trying to get better posture.