So I've been wondering what routine I should choose. At first I was quite sure that I should begin doing a strength routine, but a recent post on 4chan concerning the comparison of the results of a brosplit and SS changed my mind. My personal preferences are Phrakture's GSLP (with some added accessory work), Westside for Skinny bastards, some P/P/L routine or even a brosplit. So what to do, /fit/?
I weigh about 155 pounds am and 6 feet tall, around 15% BF. I honestly don't know about my lifts, I did some minor isolation work and machines but never truly stuck to the compound lifts. A rough estimate of my 1RM bench and squat would be 1pl8. After that I did calisthenics, which I am still doing, it does not yield the desirable results, so I figured getting back to the weights would be better.
Thanks in advance.
Phrakture's GSLP already has accessory work.
You are clearly not qualified to build your own routine. Do one of the sticky routines or a GSLP and read the appropriate literature.
You should also read SS and PPST in addition since basically all the popular novice routines use the concepts outlined in those books. Obviously the concepts have existed for longer but were rarely written for the layman.
You shouldn't need it. At least not to begin with.
You're already doing plenty of volume with the AMRAP sets.
Read the book before you fuck around with the routine (this is specially important for GSLP because of the plugins).
ss+accessories row substitution for 3-6 months, followed by texas method with bodybuilding accessories incorporated on a 15% IIFYM caloric deficit until you reach your desired bodyfat% (i'd reccomend 8-12%)
Starting strength. Look up vids for proper form or just buy/download the book. Read the sticky. No, SS isn't a troll, but no matter what routine you do as a beginner, you won't get jacked without the use of steroids.
you will still greatly benefit from linear progression programs, phrak's greyskull is fine for strength and aesthetics. but you might also try fierce 5, i don't know why it's not more popular here. this is the version of fierce 5 I currently do:
>Pendlay Row 3x8
>Reverse Flye 3x10
>Calf Raise 2x15
>Tricep Extension 2x10
>Leg Curl 3x8
>Lat Pulldown 3x8
>Cable Crunch 2x15
>Barbell Curl 2x10
You train 3 times a week just as in SS, SL, greyskull etc. ABA, BAB
The calf raises and tricep extensions in workout A and the cable crunches and barbell curls in workout B can be done as a superset, I personally don't like doing supersets so I just do them after another.
i'd reccomend weighted chinups & dips alternating, with curls every monday and friday. use a dumbbell between legs for weight if you dont have a weight belt. i'd just do 3x10, but different people reccomend different rep schemes. accessories take place at the end of every workout. except maybe before deadlifts if those tire you out too much
TM isn't something you do for a short duration like SS, its a long term program. if i were to bulk my entire intermediate career, i'd be 30% bf