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

post 1687837733 08-05-2023, 02:36 PM
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#1
  1. scythiss1
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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
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#2
  1. SaviorSelfJT
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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
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  1. scythiss1
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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
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#4
  1. Shortfuze
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If you want to do full body, three times a week, then look at Hypertrophic Specific Training (HST).
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post 1687839173 08-05-2023, 03:01 PM
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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
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  1. scythiss1
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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
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  1. Inputlite90
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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
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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
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  1. MetroBrah
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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
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#10
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post 1687842083 08-05-2023, 04:11 PM
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#11
  1. IlChosenOne
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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
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post 1687843103 08-05-2023, 04:35 PM
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#12
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3x a week.
Do Starting Strength.
post 1687843453 08-05-2023, 04:43 PM
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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
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#14
  1. Muzzlrpress
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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
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  1. Achilles87
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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
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Homie youre natty. Just bro split the **** and call it a day
post 1687843923 08-05-2023, 04:59 PM
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#17
  1. outfoxxed
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PPL is the goat natty routine

0% chance you're 25% body fat.
post 1687844123 08-05-2023, 05:06 PM
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#18
  1. DeadlyStriker
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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
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#19
  1. Kewbrah
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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
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#20
  1. Kewbrah
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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
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#21
  1. AVIK777
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If u want to do full body do HSP training 3x per week ur welcome
post 1687845583 08-05-2023, 05:40 PM
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#22
  1. scythiss1
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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
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#23
  1. IlChosenOne
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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
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#24
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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
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#25
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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
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#26
  1. scythiss1
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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
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#27
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For reference OP, this is what 15% looks like

post 1687846683 08-05-2023, 06:07 PM
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#28
  1. scythiss1
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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
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#29
  1. Tuksonrider
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^^^ 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
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#30
  1. Godfrd824
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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.
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