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Centralredditfan

I'm debating about getting a smartwatch/fitness tracker for training and weightlifting. (because I'm stupid and I like electronic toys) Now my question is, has anybody used them for training, and in what way are they helpful. Do they have any additional benefits if I'm on gear? idk. pulse, o2 saturation, blood pressure while training, sleep quality, etc.


TrestShillNo359

I use a popular fitness tracker. It's not good for calculating day of strain for lifting. I love the data for sleep and recovery and the extras. I always know when I'm getting sick before symptoms or of I have accumulated systemic fatigue. It also reenforces already known things like if I go out for a heavy night of drinking my sleep will be complete ass and it will disrupt my routine. However it's on a subscription and I really resent that.


Centralredditfan

How much is the subscription? I haven't even considered monthly costs associated with such trackers... These days you really don't truly own anything, everything is a subscription.. oh well, that's life these days.


TrestShillNo359

30$/month 22$ if bought in advanced for a year. The tracker is then "free" but rather you never own it. It's really helped me keep bad habits in check. I'm prone to pushing sleep out but I just know through the data everything suffers.


Salty_Indication_503

Whoop?


TrestShillNo359

No source talk 😜


feed_me_your_lapels

Useful for step counting as a proxy for NEET. RHR is good to know while on/off cycle. If it somehow monitors BP that’s great. Sleep quality is more of a “cool story bro” datapoint to me as it is usually pretty obvious how well I slept.


Centralredditfan

Okay, and the sleep cycle wake up feature? Do you wake up more rested, or is that stupid as well?


feed_me_your_lapels

I use the app called Sleep Cycle on my phone and prefer it to a normal alarm for sure. I’ve been using it for about 10 years.


LiftLaughGrow

I got a cheap $20 wrist one off Amazon just so I’d have an incentivized reason to track my steps for a bit and help me think about getting them in for a bit. Realized I was only getting like 2k steps if I’d didn’t leave the house or have a long day on my feet at work. So now I go on a big walk any day I’m not working


Constant-Advance-276

I have a fitbit and it's great for step counting and sleep tracking. I use it when I'm on a cut, I shoot for a range of steps between 10k to 20k. I'd recommend getting one. I have the charge 4, the battery life is excellent and it has a heart rate monitor.


Centralredditfan

How did you do 20k steps a day? That takes forever. I barely hit 10k steps when I take long walks with my dog. (Or does running/excercise count towards steps?)


Constant-Advance-276

It does take forever. I work as a courier, a work day takes me from 15k to 20k. On my days off I walk my kids to school and walk around the park. I hit at least 10k and at night I'm at home I walk the treadmill and watch Netflix for like an hour or so for the rest of the steps.


[deleted]

On push days would you do chest, shoulders, tri or...chest, tris, shoulder? I usually do heavier lifts first so start out with chest/shoulders first but wondering if that's a wrong take


uberdope87

There is no wrong or right way, the answer depends on alot of factors, what you are trying to prioritize, how fatiguing heavy compound chest movements are for you, how many isolation exercises you do for each muscle, intensity level, etc. The answer is highly personalized.


Potheadsannonymous

Chest, shoulders, tri


typical_lad1996

Depends on frequency, volume and exercise selection. I do PPL/PP. One push day I start with chest, the other Delts. I hardly do any shoulder pressing at all now, as I do high incline press (chest/Delt hybrid) mainly do lateral raises…be that cable/cuff or db’s. I just swap rotations/order of exercises


[deleted]

Chest first then supersets of shoulders + tris


Adhesive420

For powerlifting: SBD days three times a week (maybe some light accessories at the end of each workout) feels like a total cheat code. Lifts have blown up like never before these past few weeks.


pharmaway123

isn't this a pretty standard way to program for powerlifting?


Adhesive420

Not sure. Works incredibly well for me though. I think most PL programs either have 1-2 "main" lifts per day, or have one SBD day per week with lifts otherwise sprinkled in over 3-4 more training days. Haven't seen any that use three straight up SBD days as the only workouts.


LeucisticBear

5/3/1 is one of the most common powerlifting programs written and it's literally one core lift a day. 3 days a week unless you include overhead press, then 4 days.


vertticantii

> SBD days three times a week I think he meant all 3 each day


Adhesive420

Late ass reply but just saw this comment lol By SBD three times a week I mean squat, bench, and deadlift each session, doing that 3 times per week. So that's 3x per week on each lift. 5/3/1 consists of an squat day, bench day, overhead day, and deadlift day, which is 1x per week per lift.


superdrolin

What is SBD?


Adhesive420

Squat-Bench-Deadlift.


superdrolin

Hmm interesting. How many sets/reps? Do you do close to one rep max sets?


Adhesive420

Honestly I just lift however I feel on that day. Usually 90+ percent of my 1RM for at least a set, some form of backoffs, pretty much every day has some variation of a PR on at least 2 of 3 lifts. For example, my last session was something like: Squat: 3 reps @ 95% (granted, probably not 95% anymore) 5 reps @ 86% Bench: Single @ 96% 6 reps @ 79% 20 reps @ 60% (one set) Deadlift: 4 reps @ 90% 2 reps @ 100% (obviously not 100% anymore, just haven't maxed it lately) None of the RPE is too absurdly high, and obviously I make adjustments as I go along if things aren't feeling good. Totally depends on the day but I'm usually able to go pretty heavy and make good progress because my recovery is on point.


superdrolin

Oh shit, you do all three lifts on the same day??


Adhesive420

Yeah, that's SBD for ya. Basically all three lifts, same day. Very specific to the movements but also not too taxing on recovery since volume is split up. I essentially just chase PR's, always try to do something better than last time on each lift. Whether it's a 1RM, 3 rep PR, 5 rep PR, even a 20 rep PR. Not sure how it pans out with other people but it works incredibly well for me.


superdrolin

Thanks for the time explaining brother. This might be my next program.


Adhesive420

Definitely worth a try in my opinion. Very simple, low frequency, and surprisingly good on recovery once you adapt to it. Hope it goes well brother.


[deleted]

Do you think that’s sustainable for months on end? Such a high frequency + intensity got me wondering if you’d benefit from deload weeks.


Adhesive420

Deload weeks would likely be beneficial but I don't plan them ahead of time. If I'm falling off, starting to get pains and aches or struggling to recover, then sure. But none of that has happened yet, so no reason to back off.


[deleted]

[удалено]


typical_lad1996

Never used a coach, currently broke af. But I’d assume the best bet would have been to gradually increase the volume/workload/exercise selection over time. What’s the saying..”Ya don’t start with/use a Japanese nyashaki bomb to blow out a ant hole” start small and work ya way up haha


typical_lad1996

Gimme some tricep advice. Currently just throw dual rope extensions, machine dips and overhead rope extensions in on push days. I follow meadows advice, on throwing extensions in once my triceps are warmed up..I’m still stacking the rack for 12-15 reps easily. Decided to try a slight incline laying db extensions with 10kg db’s and literally felt like my tendon was going to pop. Fuck me, apart from cables, with good execution/form and progressive overload, any other tricep stuff I could incorporate?


DaTree3

JM Press! John Meadows and Dave Tate go over it on YouTube. Great exercise!


poop_vomit

Skull crushers are my favorite


BaetrixReloaded

triceps are tricky, and I feel like cables (for me) best target the muscle as I can get a really good deep stretch and MMC. tricep pushdowns and one handed reverse grip pushdowns are my favorites to target the lateral and medial heads I get the same issue with db extensions. so if I want to throw in a DB tricep exercise I like DB tricep kickbacks with lower weight to really hit the muscle hard


Ret1809

I second the skull crunchers, I enjoy doing them utilizing a smith machine. Literally have my forehead right underneath bar as it comes down, the push out gives me a great MMC on this movement.


LeucisticBear

Dave Tate describes a nice [tricep movement](https://youtu.be/jKFvUhy_5Fw) similar to a skull crusher but with a close grip bench style negative that avoids overloading the tricep while allowing heavy weight to be used. Might be exactly what you need.


ThinRefrigerator3065

If your tendons are fucked - after you warm up and do one to two movements with tris (like meadows) then do skull crushers BUT only stay in the portion of the movement that doesn't hurt. I bet it'll be no lock out and no full strech. Just stay in the mid range and pump pump pump. Guranteed after doing a few sets like that, starting light and doing sets of 15 to 20 reps your elbows will feel better over time. If you want better tris- doing them at the end of push day will only take you so far as well. I don't know how big you are but when you hit a respectable size youll need an arm day


typical_lad1996

Appreciate the comment. Never had any tendon pain before or any real issues. Literally just went to do some laying tri extensions (slight incline, not skull crushers, more so extended shoulders) and just felt my tendon with just a light af DB. Think ima stick with excluding those type of exercises and stick with cables/nothing that causes issues


counterstrikeabuser

jm press on a smith machine if your elbows can handle it


Commercial_Diver1767

I’m going to be finishing CD2 pretty soon but will still have time left on blast. Best to start another program or deload and keep doing a PPL split


BaetrixReloaded

run that shit back. you'll get a great idea of how you've progressed, since I feel with some JM programs it's hard to exactly keep track of progress since you're constantly changing exercises up.


Commercial_Diver1767

Good idea! Thanks


BaetrixReloaded

yeah man. I had the same question after I ran my first JM program and was like "what now" since he slowly increases volume week by week. but once I tried it, it made a ton of sense because you realize you're starting over at a new baseline of strength.


DanaWhitePrivilege

Anyone train using HIT/Blood and Guts/Trainedbyjp methodologies? How do your results differ from how you trained before?


DaTree3

I love it. BUT, the thing is training this way you have to fucking go balls to the mfing wall on that set to failure. Like you and families life depends on it. Every rep is in control, muscle completely contracted (squeeze) and negative is slow killing the momentum. If you can’t get there there is no point to try it. JP and dorian are just such intense individuals that they can get more out of 1 set then most can get out of 4. I hope that makes sense.


PeachesPower

I spent a LONG time doing this kind of thing. There are a few points I think people miss. First of all, yes, you have to go HARD on the sets you do get. But because of that, fatigue can be really hard to manage. The mental fatigue was the biggest problem for me. Getting really psyched up all the time is exhausting. As a young trainee, I lacked the ability to truly nail the intensity required in a way that focused as much as possible on the targeted muscle, took it all the way to failure, and left me with enough mental and physical stamina to keep pushing. It also took a much larger toll on my body than higher volume work. My results were decent but I I hit a wall eventually. When these guys say that kind of training is only for people who have been training for years, they’re telling the truth. Just something to keep in mind. Also, make sure the exercises you do work for YOU, and actually target the muscle you want to grow. Don’t just pick the stuff that feels hardcore.


[deleted]

Love it, I follow a tbjp method. I did it this whole offseason and blew up, it was very productive. But like others have said, you have to go all out every single set. You have to choose the exercises that work for you. Dante used to talk about choosing exercises that you can grind, I like it put that way. You want to choose something like a supported lat row rather than a underhand bb row bc you can grind it better without losing form. Execution is top priority, every rep needs to look the same in order to track progress. Also fatigue management is huge, don't be afraid to drop sets or add extra rest days. It will take a couple months to figure out the appropriate volume that your recovery is good enough to keep progressing your lifts and coming into each session "on".


Jan1ss

I did and it was great at first but than after a month my joints started acting funky and my partner wasnt always in time and if you dont have partner than you might as well not train this way.


Alarming_Emotion7377

i've taken a break because of the vid. but will be back at on the 1st of next month.


TrestShillNo359

Depending on symptoms and severity. I took a week off and that was just to be extra cautious.


Alarming_Emotion7377

i recently started serving again, and because of both covid restrictions on gyms as well as something with my vehicle not being repaired leaving me walking has caused me a bit of a loss. now with the recent virus and finally getting a clear bill of health, im hitting the ground running.


TrestShillNo359

Make the decisions that are best for your long term goals and health!


Alarming_Emotion7377

That's why the next cycle I'm running in April I'm preping for Now, its going to be a 20 week, cycle of 300mg sustanon, 200mg EQ and with a cycle of superdrol every other month, excluding the month after my last injection of sustanon and eq, then I will run 50mg of win every day for 3 weeks, while the eq and sustanon work their way out of my system, 2 weeks after that I'm starting my pct with tamoxifen, Clomid and HCG,


Alarming_Emotion7377

I've been back in the gym since Monday this week, Most of my strength is still there but my endurance with that amount of weight has gone down. I'm also running daily in addition. To my weight lifting regimen.


EthicallyIlliterate

Can anybody else just absolutely not front squat? I think I might just be too tall for the movement. I cannot keep myself center mass


Livingcanvas

Are you elevating your heels either through weightlifting shoes or squat wedges?


EthicallyIlliterate

No I am not


Livingcanvas

Give it a shot. I am like you and just squat in flats, but for front squats it really helps to have the heels elevated to get the knee traveling forward.


BaetrixReloaded

I don't think being tall will be much of a factor. there's this tall lanky dude at my gym that absolutely murders front squats. he actually told me he gets deeper in the hole with fronts than back squats and now hasn't done heavy backs in ages for me personally, a big issue I had trying to front squat heavy was if I tried to go underhand (olympic style) it would kill my wrists because my wrist mobility is horrible. and if I tried to go cross armed it would hurt my clavicle. someone on the sub made a suggestion to me to flip around a safety squat bar, and have the pad on your shoulders and chest. I tried it and it was a complete game changer for me. you can always try that, or just go low weight and mess around with it until you feel comfortable. it's a weird movement and definitely takes some getting used to. it's also not completely necessary. you would be better off hitting an exercise that you have better form and are hitting a muscle hard with than haphazardly doing front squats just to do them. but i'm sure you already know that


EthicallyIlliterate

Yeah exactly. I just ended up doing them on a smith, will try on a hack squat too.


[deleted]

Can confirm I’m tall and lanky and I love to murder front squats.


Stanazolmao

They're not really necessary unless you're doing oly lifting. Heeled shoes makes a world of difference though


Character_Guava_5299

I've been doing push pull legs for a few months. It just isn't working with chest and shoulders. I'm thinking of doing Chest/Tris, back/bis, shoulders, then legs. Gonna try it for a few weeks and see how it goes. I felt better doing the ole bro split😬


Salty_Indication_503

Looking for a program for my next cycle. Trying to put on as much size as possible. Any suggestions?


Livingcanvas

I think the program has less to do with it than eating does. As far as the workout, really feeling the muscles and getting the most from each set is more important than sets and reps. That's a long winded way to say, all the top mentioned programs you see floating around here work, if the effort is there. Meadows, DC, Hypertrophy Coach, ECT As far as what I like, I am really digging Joe Bennett hypertrophy coach app. I've been getting good results. Shout out to u/iskeezy for this one. He recommended it highly, and I'd have to agree with him


iSkeezy

glad your enjoying it man!


Kahunjoder

What do u guys think about athlean-x / Jeff cavalieri? Im not expert but he seems legit


bloodsbloodsbloods

Half of what he posts is just straight up wrong the other half is gimmicky bullshit. He uses fake weights in demos and is weaker than almost everyone on this sub.


von_Mises

His neck is so damn skinny. Can’t trust a guy with a 14” neck.


[deleted]

[удалено]


Centralredditfan

Watching Athlean-X is "killing your gains". Honestly, this guy has been meme'd to hell and back. His old content was good, and I got some nice content from him. Now he's just reaching, trying to invent some new excercises so he can keep cranking out more content. Honestly weight lifting isn't that diffcult. There isn't much science to it, not much new things you can invent that haven't been tried for decades, maybe even centuries. The hard part is nutrition and sticking to a challenging program 3-6 days a week for several years.


250andlean

Agreed. It really is kind of dumb to try and make a career out of YouTube fitness videos. Just make mechanics and proper form videos for each lift and then stick to coaching.


von_Mises

If there are certain exercises that are causing joint issues, his stuff is decent for trying alternate exercises. Also agree with others about his early content being better and most of his newer content (Instagram especially) being more gimmicky to increase content.


uberdope87

He is ok if your goal is injury prevention, if you are trying to get swole there are better resources.


Highlander_316

I've never tried his routines, but the way he does exercises are on point and he has some really cool ways of exercising certain muscles that have helped my joint issues.


Stanazolmao

Fake natty who uses fake plates


carnivoremuscle

Trash


litgranny

My program has me doing supersets and tri-sets with the same muscle group, e.g. pushdowns SS kickbacks or ez curl, preacher curl, hammer curl, and my arms are loving it. Not too much of this with the other muscle groups, but I'm thinking of adding hamstring supersets the next time around.


LeucisticBear

I get great hamstring results from doing seated with reps left in the tank, then lying single leg to failure on each leg, then both legs with upper and lower partials. Very low weight to failure, deep stretch at the bottom and slow negatives. As the leg analogue of the biceps it makes sense they'd respond to similar training.


Adamshmadamladam

Back to training next week after 5 weeks off from gyno surgery. Back to the gain train.


shaving_my_sack

What are the best workouts for glutes, hammies and quads that don’t load the spine? I had back surgery on a herniated disc 6 months ago, and I really want to get good leg workouts. I still don’t feel comfortable squatting or deadlifting again yet as I still have weakness/pain in my lumbar spine. Not tryna end up like Ronnie with a totally jacked up back when I’m his age.


Ret1809

Leg curls, Leg press, Bulgarian split squats, lunges with DBs, possibly a hacksquat but you’d have to gauge that one.


BaetrixReloaded

lying and seated leg curls, leg extensions split squats with DBs were great for me too when I first herniated my disc. just gotta be a bit cognizant about the weight since you want to avoid getting your back involved.


CurlyCaviar

Is anyone able to share a 4 day hypertrophy/strength program they ran in parallel with their 16 week cycle and got good results wirh


Les_Amoureux

So with lockdowns happening again I finally decided to bite the bullet and get a home gym, (barbells, adjustable dumbbells, small cable attachment, bench, rack, etc) and I am trying to duplicate my ULPPL routine as best as I can with what I have available. Would you be able to look over my routine and see if there is anything you think could be improved? **Week 1** **Upper 1** Bench Press - 5 x 5 Pull Ups - 3-4 x 8-12 Barbell Row - 3-4 x 8-12 Dips - 3-4 x 8-12 Dumbbell Shoulder Press - 3-4 x 8-12 Barbell Curls - 3-4 x 8-12 Skull Crushers - 3-4 x 8-12 **Lower 1** Barbell Squat - 3-4 x 8-12 Deadlift - 5 x 5 Dumbbell Lunges - 3-4 x 10-15 Dumbbell Front Squats - 3-4 x 8-12 Barbell Calf Raise - 4 x AMRAP Bicycle Crunches - 20 (superset) Hanging Leg Raises - 10 (superset) **Push 1** Bench Press - 5 x 5 Barbell Shoulder Press - 3-4 x 8-12 Dumbbell Incline Bench Press - 3-4 x 8-12 Dips - 3-4 x 8-12 Dumbbell Incline Fly - 3-4 x 8-12 Dumbbell Lateral Raises - - 3-4 x 8-12 Cable Overhead Triceps Extension - 3-4 x 8-12 **Pull 1** Deadlift - 3-4 x 8-12 Chin Up - 3-4 x 8-12 Dumbbell Rows - 3-4 x 8-12 Cable Face Pull - 3-4 x 8-12 Cross Body Hammer Curl - 3-4 x 8-12 Farmer Walk with Plates - 3 x 50 paces **Legs 1** Barbell Squat - 3-4 x 8-12 Dumbbell Lunges - 3-4 x 8-12 Stiff Leg Deadlift - 3-4 x 8-12 Dumbbell Calf Raise - 4 x AMRAP Plank 4 x 30 sec (superset) Side Plank 4 x 30 sec (superset) Superman 4 x 30 sec (superset) Hollow Hold 4 x 30 sec (superset) **Week 2** **Upper 2** Barbell Incline Bench Press - 3-4 x 8-12 Barbell Row - 3-4 x 8-12 Dumbbell Fly - 3-4 x 8-12 Dumbbell Lateral Raise - 3-4 x 8-12 Dumbbell One Arm Row - 3-4 x 8-12 Dumbbell Incline Curl - 3-4 x 8-12 Skull Crushers - 3-4 x 8-12 Dumbbell Wrist Curls - 3 x AMRAP **Lower 2** Barbell Squat - 3-4 x 8-12 Dumbbell Front Squat - 3-4 x 8-12 Dumbbell Lunges - 3-4 x 8-12 Dumbbell Calf Raises - 3-4 x 8-12 Reverse Crunch - 4 x 12 (superset) V Sit Touches - 4 x 12 (superset) **Push 2** Barbell Shoulder Press - 5 x 5 Barbell Bench Press - 3-4 x 8-12 Dumbbell Arnold Press - 3-4 x 8-12 Dumbbell Incline Press - 3-4 x 8-12 Cable Tricep Pushdown - 3-4 x 8-12 Dumbbell lateral Raise - 3-4 x 8-12 Dumbbell Tricep Extension - 3-4 x 8-12 **Pull 2** Barbell row - 5 x 5 Pull Ups - 4 x AMRAP Dumbbell Shoulder Shrug - 3-4 x 8-12 Dumbbell one Arm Row - 3-4 x 8-12 Dumbbell Bicep Curl - 3-4 x 8-12 Cable Face Pull - 3-4 x 8-12 Dumbbell Zottman Curls - 3-4 x 8-12 **Legs 2** Deadlift - 3-4 x 8-12 Squat - 3-4 x 8-12 Bulgarian Split Squat - 3-4 x 8-12 Dumbbell Front Squat - 3-4 x 8-12 Bodyweight Calf Raise - 3-4 x 8-12 Russian Twist 4 x 15 (superset) Bird Dog - 4 x 15 (superset) So I just rotate back and forth from week one and two. Sorry for the giant wall of text but thanks for reading and let me know your thoughts!


grandeman2

How do you know if you have your training dialed in?


Mc_DogFood

How to train chest with dominant shoulders? I recently injured my left shoulder bench pressing, i have trouble getting a chest connection/pump since.


weDCbc

Yea me too...on chest pressing days, I preexhaust my front delts, on other chest days I use cables/machine fly.


Mc_DogFood

At this point i can't even do machine or cable flies without a lot of pain in my delts. I have to really reduce weight on the pressing movements to prevent further injury but that translates to shitty chest sessions.


weDCbc

Hmmm I'd definitely go to a PT then. I have some bursitis that flares up once in a while, but it's not that extreme


[deleted]

I have dominant Tris and shoulders. Pre exhausting helps alot. I like to do a press, fly, press, fly. That way I get a fresh press to progress. Then I get a fly that serves as both pre and post exhaust, the second press is brutal, and the final fly will have your tittis on fire. Follow up with delt work and tri work if you want.


DAPPERDANMANXXX

About to start DoggCrapp. I already utilize a few of the tools ie. deep stretches and rest-pause... Anyone have any anecdotes / stories / experiences / thoughts they would like to share? Quick background because people always bring it up.. 35yr old, lifting since 15/16 yr old. Few AAS cycles under my belt starting at 30yr old. Done a bit of powerlifting, Crossfit-esque training while in Army, primarily BB for the past 5 years.. about 225lb.. kinda fluffy cause you know winter and shit but still have semi visible abs lol...


iFrankDaPug

Just finished up a 12-week run of it. Greatly enjoyed it on days where I was feeling on. Days I was feeling off, it felt like I was wasting a day. Due to work and life right now (and I'm natty), I'm unable to properly recover from it, and there were more off days than on days. Got pretty strong during it, and definitely added some quality mass. Will definitely run it again in the future. If your recovery is dialed in you will have great results


DAPPERDANMANXXX

Yea that was my thought process as well.. days that I'm feeling it are freaking awesome. Recovery has to be on point. Definitely seems geared more towards guys on AAS.


aaaaaaaaaahsadasd

What would be your favorite split to prioritize arms? really trying to bring them up this blast. Currently doing P/P/L rest Chest and back/Shoulders and arms.


Noarchsf

Anybody in here dealing with rotator cuff problems? Any way to work around it on chest day? I find I'm pretty good on dumbbell presses, but getting the dumbbell up into position, and then letting it go at the end are murder.