Log In

Your email is not your username

Register

If you were a member of the old Bodybuilding.com forums and would like to reuse your previous username, you can request it below. We use your email only for registration and do not store it. For more information, please see our Privacy Policy.

Confirm your email

A registration code was sent to your email. Enter it here.

Welcome

You have successfully setup your account.

Sign in

Quick Navigation Bottom Misc
Forum » Miscers who lift 3x a week or lift in general
  1. Results 1 to 30 of 36
  2. Page 1 of 2
  3. 1
  4. 2
  6. Last

Thread: Miscers who lift 3x a week or lift in general

post 1687837733 08-05-2023, 02:36 PM
-
#1
  1. scythiss1
  2. Registered User
  1. scythiss1
  2. Registered User
  3. Join Date: Jan 2008
  4. Age: 35
  5. Posts: 6,400
  6. Rep Power: 10216

Miscers who lift 3x a week or lift in general

I'm getting back into the game. 6'1 250 at 25% bf(wouldn't be surprised if I was 30%). Trying to lean out as well as putting on some mass. Wondering if my full body 3x a week is way too much volume, workouts take 1:30-2 hours, would like it to be 1 hour. Goal is 15% bf while adding 3-5lbs on my frame by the end of 2023 which shouldn't be too hard.


Squat 3x5(don't care for size on my legs, want them smaller if anything just want strength)
Deadlifts 1x10 1x8 1x6
BB row 3x10-12
Bench 3x8-12
OHP: 3x10-12
Lat Pulldown: 2x12-15
Incline Bench: 2x15
Face Pull: 2x15
Smith Machine Shrug: 2x15
BB Curl 2x12-15
Tricep extension 2x-12-15
post 1687837893 08-05-2023, 02:38 PM
-
#2
  1. SaviorSelfJT
  2. clownslayer
  1. SaviorSelfJT
  2. clownslayer
  3. Join Date: Aug 2010
  4. Posts: 12,855
  5. Rep Power: 166618
How do you know your BF percentage? 6’1 250 at 25% is a fuk ton of muscle for someone who hasn’t even been lifting
Best lifts:
Bench press: 315x5
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
post 1687838063 08-05-2023, 02:41 PM
-
#3
  1. scythiss1
  2. Registered User
  1. scythiss1
  2. Registered User
  3. Join Date: Jan 2008
  4. Age: 35
  5. Posts: 6,400
  6. Rep Power: 10216
Originally Posted By SaviorSelfJT⏩
How do you know your BF percentage? 6’1 250 at 25% is a fuk ton of muscle for someone who hasn’t even been lifting
Eyeballing it I'm probably way off. It's been a while since I lifted but I still kept a lot of my size. Like I said wouldn't be surprised if I was 30-32%ish. Also have been doing this routine for 2 months so far. So I haven't been back at it for long. It just seems way too much time for me.
post 1687839123 08-05-2023, 03:00 PM
-
#4
  1. Shortfuze
  2. "Your one f*ck fantasy"
  1. Shortfuze
  2. "Your one f*ck fantasy"
  3. Join Date: Feb 2004
  4. Location: United States
  5. Posts: 31,897
  6. Rep Power: 179945
If you want to do full body, three times a week, then look at Hypertrophic Specific Training (HST).
*Simplicity is the key to life*

Thanks ZBlacktt for the mod rep!
Thanks ForumSentinel for the admin rep!
Thanks Gxp23 for the mod rep!
Thanks 400LB Gorilla for the mod rep!
Thanks CountryMike for admin rep!
Thanks Nics1246 for mod rep!

I got married on August 24, 2013!!
ლ(╹◡╹ლ)
post 1687839173 08-05-2023, 03:01 PM
-
#5
  1. Griggz
  2. 1,217 ng/dL
  1. Griggz
  2. 1,217 ng/dL
  3. Join Date: Dec 2011
  4. Location: United States
  5. Posts: 21,269
  6. Rep Power: 421967
why not just gym 4-5x a week? lift for 45 min then do cardio afterwards would be the best way imo
post 1687839343 08-05-2023, 03:05 PM
-
#6
  1. scythiss1
  2. Registered User
  1. scythiss1
  2. Registered User
  3. Join Date: Jan 2008
  4. Age: 35
  5. Posts: 6,400
  6. Rep Power: 10216
Originally Posted By Griggz⏩
why not just gym 4-5x a week? lift for 45 min then do cardio afterwards would be the best way imo
This probably would be best. I only have a home gym though so I don't have access to much equipment. Exercises I can do are limited. I have a power rack, smith machine, two functional trainers, and lat pull down tower. I need to get a set of dumbbells then I should be good.
post 1687840123 08-05-2023, 03:28 PM
-
#7
  1. Inputlite90
  2. Registered User
  1. Inputlite90
  2. Registered User
  3. Join Date: Nov 2022
  4. Posts: 1,956
  5. Rep Power: 10055
lu'd at Smith Machine Shrug: 2x15
Slayin since I decided to break up with my gf to bang sluts.
post 1687840303 08-05-2023, 03:33 PM
-
#8
  1. DustinTheHuss
  2. Banned
  1. DustinTheHuss
  2. Banned
  3. Join Date: May 2019
  4. Posts: 27,697
  5. Rep Power: 0
Why not do a split instead of full body?

I can see the home gym being a limitation.
post 1687840913 08-05-2023, 03:50 PM
-
#9
  1. MetroBrah
  1. MetroBrah
  3. Join Date: Mar 2010
  4. Posts: 60,390
  5. Subscribers: 3
  6. Rep Power: 492938
I workout 3x per week but it’s a split.

Legs
Back and chest
Shoulder and arms
post 1687840963 08-05-2023, 03:50 PM
-
#10
  1. fudgecobra
  2. Registered User
  1. fudgecobra
  2. Registered User
  3. Join Date: Aug 2023
  4. Age: 56
  5. Posts: 41
  6. Rep Power: 0


post 1687842083 08-05-2023, 04:11 PM
-
#11
  1. IlChosenOne
  2. Biggest loads in the NW
  1. IlChosenOne
  2. Biggest loads in the NW
  3. Join Date: Jan 2015
  4. Location: Idaho, United States
  5. Posts: 20,788
  6. Rep Power: 259729
Too much volume or too much time spent for each workout?


I do a full body workout every other day, so it comes out to four workouts a week and I’m making great progress



If that’s not for you just do a five day split of upper lower rest upper lower
* Rawdog crew * Creampie crew * Poverty crew *

Haven't worn a condom since middle school crew

* HTC crew *
post 1687843103 08-05-2023, 04:35 PM
-
#12
  1. FoulSmell
  2. Beach Bum
  1. FoulSmell
  2. Beach Bum
  3. Join Date: Nov 2013
  4. Posts: 7,544
  5. Rep Power: 73245
3x a week.
Do Starting Strength.
post 1687843453 08-05-2023, 04:43 PM
-
#13
  1. Omnivium
  1. Omnivium
  3. Join Date: Feb 2013
  4. Location: United States
  5. Posts: 19,694
  6. Rep Power: 80934
I'm a big fan of upper/lower 4 days a week. That way you can hit every muscle twice a week without having to do 2 hour workouts

Upper
Lower
Rest
Upper
Lower
Rest
Rest
post 1687843643 08-05-2023, 04:49 PM
-
#14
  1. Muzzlrpress
  1. Muzzlrpress
  3. Join Date: Jan 2011
  4. Location: United States
  5. Posts: 104,332
  6. Rep Power: 993953
Originally Posted By FoulSmell⏩
3x a week.
Do Starting Strength.
Whenever I have a big layoff, I always go to SS. People chit on Rippetoe, but the program itself is a solid strength program, and you'll bounce back quickly.
I'm back, bitches!
post 1687843693 08-05-2023, 04:50 PM
-
#15
  1. Achilles87
  2. Registered User
  1. Achilles87
  2. Registered User
  3. Join Date: Aug 2009
  4. Location: New Zealand
  5. Posts: 25,971
  6. Rep Power: 34030
Alternate squats and deads.
Dump the shrugs and incline bench.
Superset bis and tris.
A young bull and an old bull were standing atop a hill looking at a bunch of heifers in a field below.

The young bull says "Let's run down this hill and fuk one of those heifers."

The old bull replies "No. Let's walk down there, and fuk them all."
post 1687843733 08-05-2023, 04:53 PM
-
#16
  1. FinBra
  2. Registered User
  1. FinBra
  2. Registered User
  3. Join Date: Nov 2011
  4. Location: Florida, United States
  5. Age: 39
  6. Posts: 6,666
  7. Rep Power: 46532
Homie youre natty. Just bro split the **** and call it a day
post 1687843923 08-05-2023, 04:59 PM
-
#17
  1. outfoxxed
  2. Registered User
  1. outfoxxed
  2. Registered User
  3. Join Date: Jun 2010
  4. Location: Toronto, Ontario, Canada
  5. Posts: 22,267
  6. Rep Power: 86921
PPL is the goat natty routine

0% chance you're 25% body fat.
post 1687844123 08-05-2023, 05:06 PM
-
#18
  1. DeadlyStriker
  2. Registered User
  1. DeadlyStriker
  2. Registered User
  3. Join Date: Jun 2011
  4. Location: United States
  5. Posts: 24,113
  6. Rep Power: 302177
I workout everyday now. It's way better.

Take 45 min every day and do something positive towards your health. Go rucking, jumprope and calisthenics, strength train a few times, do bodyweight work and movement training to up your flexibility, go run some hills, etc.

Maybe I'm just getting older, but lifting the usual 3-5x a week with the same boring exercises and doing a little cardio is just not enticing to me right now.
post 1687844133 08-05-2023, 05:06 PM
-
#19
  1. Kewbrah
  2. Deathcon 3
  1. Kewbrah
  2. Deathcon 3
  3. Join Date: Jul 2012
  4. Location: Australia
  5. Posts: 23,606
  6. Rep Power: 213822
Originally Posted By scythiss1⏩
Squat 3x5(don't care for size on my legs, want them smaller if anything just want strength)
Deadlifts 1x10 1x8 1x6
BB row 3x10-12
Bench 3x8-12
OHP: 3x10-12
Lat Pulldown: 2x12-15
Incline Bench: 2x15
Face Pull: 2x15
Smith Machine Shrug: 2x15
BB Curl 2x12-15
Tricep extension 2x-12-15
How tf can this take 2 hours?
post 1687844183 08-05-2023, 05:07 PM
-
#20
  1. Kewbrah
  2. Deathcon 3
  1. Kewbrah
  2. Deathcon 3
  3. Join Date: Jul 2012
  4. Location: Australia
  5. Posts: 23,606
  6. Rep Power: 213822
Originally Posted By IlChosenOne⏩
I do a full body workout every other day, so it comes out to four workouts a week
Aware
post 1687844403 08-05-2023, 05:15 PM
-
#21
  1. AVIK777
  2. Registered User
  1. AVIK777
  2. Registered User
  3. Join Date: Dec 2013
  4. Location: Antarctica
  5. Posts: 16,516
  6. Rep Power: 68296
If u want to do full body do HSP training 3x per week ur welcome
post 1687845583 08-05-2023, 05:40 PM
-
#22
  1. scythiss1
  2. Registered User
  1. scythiss1
  2. Registered User
  3. Join Date: Jan 2008
  4. Age: 35
  5. Posts: 6,400
  6. Rep Power: 10216
Originally Posted By FoulSmell⏩
3x a week.
Do Starting Strength.
Don't feel it's enough to build mass while dropping bf%
Originally Posted By Muzzlrpress⏩
Whenever I have a big layoff, I always go to SS. People chit on Rippetoe, but the program itself is a solid strength program, and you'll bounce back quickly.
Don't Feel it's enough build back up mass while dropping bf% Might need some isolation exercises
Originally Posted By Achilles87⏩
Alternate squats and deads.
Dump the shrugs and incline bench.
Superset bis and tris.
That sounds like a good idea, squating and deadlifting 3x a week is killing my QL on my right side it is either really weak or just tight.
Originally Posted By outfoxxed⏩
PPL is the goat natty routine

6 days a week is a way too much for me assuming you mean ppl twice a week

0% chance you're 25% body fat.
Like I said wouldn't be surprised if I was 30-32% bf, could be even 35%. I don't look fat at all in clothes which is weird.
Originally Posted By DeadlyStriker⏩
I workout everyday now. It's way better.

Take 45 min every day and do something positive towards your health. Go rucking, jumprope and calisthenics, strength train a few times, do bodyweight work and movement training to up your flexibility, go run some hills, etc.

Maybe I'm just getting older, but lifting the usual 3-5x a week with the same boring exercises and doing a little cardio is just not enticing to me right now.
yeah I might build a little outdoor area and do kickboxing for cardio.
Originally Posted By Kewbrah⏩
How tf can this take 2 hours?
2 min rest periods between sets, setting the weights up. I have a home gym and everything is done with plate loaded equipment.
post 1687845723 08-05-2023, 05:43 PM
-
#23
  1. IlChosenOne
  2. Biggest loads in the NW
  1. IlChosenOne
  2. Biggest loads in the NW
  3. Join Date: Jan 2015
  4. Location: Idaho, United States
  5. Posts: 20,788
  6. Rep Power: 259729
Originally Posted By FoulSmell⏩
3x a week.
Do Starting Strength.
* Rawdog crew * Creampie crew * Poverty crew *

Haven't worn a condom since middle school crew

* HTC crew *
post 1687845933 08-05-2023, 05:47 PM
-
#24
  1. Tuksonrider
  2. Registered User
  1. Tuksonrider
  2. Registered User
  3. Join Date: Sep 2013
  4. Location: Arizona, United States
  5. Age: 54
  6. Posts: 11,943
  7. Rep Power: 137229
Would focus on cut.
You're recovery is going to suffer with that workout 3x/week. Lifts will get worse, and progressive overloading will be hampered.
Recovery is where you build muscle. Tearing it down without repair is just going to burn you out.
Do a brosplit and cardio.
I'm not blessed with riches, but I am rich with blessings.
Thank you, LORD, my God.
IG: Tuksonrider
post 1687846043 08-05-2023, 05:50 PM
-
#25
  1. Godfrd824
  1. Godfrd824
  3. Join Date: Oct 2008
  4. Location: DevilMayRage's Head, Rent Free
  5. Posts: 57,338
  6. Subscribers: 2
  7. Rep Power: 385082
Originally Posted By scythiss1⏩
Eyeballing it I'm probably way off. It's been a while since I lifted but I still kept a lot of my size. Like I said wouldn't be surprised if I was 30-32%ish. Also have been doing this routine for 2 months so far. So I haven't been back at it for long. It just seems way too much time for me.
Go get a dexa. Also lifting twice a week is more than enough. Spend more time doing some sort of cardio.
When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.
post 1687846143 08-05-2023, 05:52 PM
-
#26
  1. scythiss1
  2. Registered User
  1. scythiss1
  2. Registered User
  3. Join Date: Jan 2008
  4. Age: 35
  5. Posts: 6,400
  6. Rep Power: 10216
Originally Posted By Godfrd824⏩
Go get a dexa. Also lifting twice a week is more than enough. Spend more time doing some sort of cardio.
Are Dexa scan's accurate? I'm actually interested in getting one granted it isn't too much. I'm willing to pay $500 or less for one.
post 1687846363 08-05-2023, 05:59 PM
-
#27
  1. Kewbrah
  2. Deathcon 3
  1. Kewbrah
  2. Deathcon 3
  3. Join Date: Jul 2012
  4. Location: Australia
  5. Posts: 23,606
  6. Rep Power: 213822
For reference OP, this is what 15% looks like

post 1687846683 08-05-2023, 06:07 PM
-
#28
  1. scythiss1
  2. Registered User
  1. scythiss1
  2. Registered User
  3. Join Date: Jan 2008
  4. Age: 35
  5. Posts: 6,400
  6. Rep Power: 10216
Originally Posted By Kewbrah⏩
For reference OP, this is what 15% looks like

are you are sure that's 15% that looks more like 20 to me. I underestimated when I said 25% though I'm 30 at least. After looking at myself in the mirror wouldn't be surprised if im 30-35% You couldn't tell I'm that fat when I'm clothed though lol.
post 1687846913 08-05-2023, 06:11 PM
-
#29
  1. Tuksonrider
  2. Registered User
  1. Tuksonrider
  2. Registered User
  3. Join Date: Sep 2013
  4. Location: Arizona, United States
  5. Age: 54
  6. Posts: 11,943
  7. Rep Power: 137229
^^^ Fuark, shredded as a peeled grape.
I'm not blessed with riches, but I am rich with blessings.
Thank you, LORD, my God.
IG: Tuksonrider
post 1687847793 08-05-2023, 06:27 PM
-
#30
  1. Godfrd824
  1. Godfrd824
  3. Join Date: Oct 2008
  4. Location: DevilMayRage's Head, Rent Free
  5. Posts: 57,338
  6. Subscribers: 2
  7. Rep Power: 385082
Originally Posted By scythiss1⏩
Are Dexa scan's accurate? I'm actually interested in getting one granted it isn't too much. I'm willing to pay $500 or less for one.
Most accurate, it's the gold standard, and they're only about $100.
When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.
  1. Page 1 of 2
  2. 1
  3. 2
  5. Last
Quick Navigation Top Misc
Bookmarks
Digg.com
Digg
del.icio.us
del.icio.us
Stumbleupon.com
StumbleUpon
Google.com
Google
Facebook.com
Facebook
Posting Permissions
  1. You may not post new threads
  2. You may not post replies
  3. You may not post attachments
  4. You may not edit your posts