The Red Pill Strength Training Routine

[–]prodigy2throw21 points22 points23 points 9 years ago (1 child) | Copy Link

[–]markusaurelius427 points8 points9 points 9 years ago (22 children) | Copy Link

[–]ProfoundSavage points points points 9 years ago [recovered] | Copy Link

[–]asylum19684 points5 points6 points 9 years ago (12 children) | Copy Link

Split routines are fine. As has been said often: "Everything works......for about 6 weeks." So, blast a split routine. Transition to a full-body routine. Work on accessories....etc.

But the overall basic premises are the same: 1) Hypertrophy occurs through time-under-tension and load. 2) Six-packs occur in the kitchen.

Routines don't need to be overly complex as long as you adhere to the above. I've been experimenting with a one lift a-day protocol (with a second antagonistic lift) which looks like this:

-Pick a lift, any lift as long as its a big lift (or a good bodyweight exercise). -Select a weight (if not a BW exercise) that you can hit for 8-12 rep's first set. -set a 20:00 timer with audible "beep" at end - blast the hell out of that lift and that weight for the entire 20:00. dont think of sets. think of constant motion -Stop to catch your breath or "shake it out", but keep hammering. -When 20 minute timer beeps, you're done. Tally your rep's -set a 10:00 timer -blast your antagonistic or body weight exercise for 10 minutes exactly as you did your above lift.

That's it. 30:00 of work.

How's it total out? Here's my workout from Thursday: Deadlift 20:00@ 295 pounds. Total of 63 rep's 10:00 of pushups Total of 114 pushups

Deadlifted volume (weight * reps) = 18, 585 pounds in 20 minutes push up volume = a lot in 10 minutes

Time under tension and load, gents.

[–]ProfoundSavage points points points 9 years ago [recovered] | Copy Link

[–]asylum19681 point2 points3 points 9 years ago (1 child) | Copy Link

[–]ProfoundSavage2 points 9 years ago [recovered] | Copy Link

[–]theONE8436631 point2 points3 points 9 years ago* (8 children) | Copy Link

[–]ProfoundSavage points points points 9 years ago [recovered] | Copy Link

[–]theONE8436631 point2 points3 points 9 years ago (6 children) | Copy Link

Yes shoulders and chest in one day but I wohldn't call my program upper/lower. More like... Anterior/Posterior. If you'd look at my program, it won't make any sense to you. Let me demonstrate: Here's my own program I made myself explicitly for myself cuz I know my body. Word for word it makes perfect sense to me.

Sn'H - A:
Bench 3x5 (81%)
Squat 3x5 (84%)
OHP 3x5 (78%)
1x9 (65%), 1x11 (55%) - Bench; OHP
1x12 (62%) - Squat
+Accessory work

Off

Sn'H - B:
Rack pull (K⁾ - 3x5 (t=5)
Romanian deads - 2x8
T-Bar (MG) - CnR{2x6n8}
Lat- pulldown (P⁾ - s{3x5}; S{x9, x11}
+Accessory work

Off
Off - CNS downtime

Pn'Sp - A:
Squat 3x2 R[73, 83, 93 (BLT)]
OHP 3x3 (86%)
Bench 3x3 (83%)
Speed:
6x3 (55%) Bench, OHP
5x2 (65%) Squat
+ Light accessory

Off
Off - CNS downtime

Pn'Sp - B:
Deadlift - 3x2d R[73, 83, 93 (BLT)]
Speed deadlift - 6x3d (55%)
T-Bar (MG) - C{6x4}
Lat pulldown (C⁾ - sn'S{3x2n6}
+ Light accessory

Off

Yeah BUDDDDYyy LIGHTWEIGHT Baby!!!

Chest, Shoulders, n' Triceps
Ass, Abs, n' Calves
Back, Biceps, n' Forearms

(Concurrent Rotation)

Off
Off - Tissue downtime

Repeat 15 day cycle till jacked & keep going till death!

[–]ProfoundSavage points points points 9 years ago [recovered] | Copy Link

[–]theONE8436631 point2 points3 points 9 years ago (4 children) | Copy Link

[–][deleted] 9 years ago [recovered] (3 children) | Copy Link

I like that description. As I already do heavy lifting via blue collar work(as an ectomorph) I'm not trying to go into the gym and focus MAINLY on strength building, it gets redundant. I need variety, strength, speed, power, size. I like your routine I might have to incorporate more of the speed component into mines.

I've been training three years with the first year and a half getting my form and techniques down cold.

[–]theONE8436632 points 9 years ago [recovered] | Copy Link

Well at the end of the day, basically if your total workload (sets x reps x weight) has increased at the end of the year, you've made gains. Think of it like a stat bar in videogames (like Dragonball z for example). And you can add points to different stats as you level up.

Except, your workout regimen is adding points to that stat bar in real time. I like concurrent simply because you're adding in those stats more evenly as you level up.

Except in reality, leveling up is in real time lol. You can only do so much. Some times of the year, if I plateau, I'll change phase 1 and 2, to a 10x10 full body volume phase and in phase 3, do my speed work instead of bodybuilding. Maybe even throw some bands in there and shit... smoke a joint and trying to bench press the wall...all kinds of shit man.

You gotta do more than the basic shit to get more than basic gains. Look into the inner mechanics of lifting. Developing the mind muscle connection is mandatory

[–]ProfoundSavage1 point 9 years ago [recovered] | Copy Link

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[–]markusaurelius421 point2 points3 points 9 years ago (0 children) | Copy Link

[–]cakeboy1995 0 points1 point2 points 9 years ago (5 children) | Copy Link

[–][deleted] 9 years ago [recovered] (4 children) | Copy Link

I wanted to see what HIS split would look like.

[–]cakeboy1995 0 points1 point2 points 9 years ago (3 children) | Copy Link

[–][deleted] 9 years ago [recovered] (2 children) | Copy Link

I have an ig: anthonyb0yd and a website I just started. Boydavenuefitness.com

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[–]GOATmar11 points12 points13 points 9 years ago (31 children) | Copy Link

[–]asylum19682 points3 points4 points 9 years ago (28 children) | Copy Link

[–]GOATmar2 points3 points4 points 9 years ago (24 children) | Copy Link

a motivated trainee will out grow 5x5 in a matter of a few months, or simply not be able to sustain the gains they want. Thats where volume has to be added.

Matter of few months? Please find me someone who can go from total weightlifting n00b to deadlifting 405lbs, bench 225lbs and squat 365lbs "in a few months" naturally

You wont go from empty bar to 405lbs deadlift in a whole year naturally, let alone a few months

(The only way this is possible is if you do everything absolutely perfect every single day that you train, PLUS have decent genetics.... Then yes, you can achieve these numbers in 6 months of Gym Ratting it out with no career/life outside)

Natural Strength gains and thus muscular gains take time and practice.

The only time to switch to a different program is when you cannot progress further on 5x5. Then you switch to 3x5.

Max out on 3x5 and you go to 3x3.

Then 1x3.

AND THEN you switch to a volume-intensive routine to max out your sculpting. (Adding in weighted chinups, dips, barbell curls, skullcrushers, etc.)

But you need to build raw strength first.

Again, knowing time-under-tension is the real key to hypertrophy, those 5 set of 5 will take possibly 2 -2.5 minutes of total time lifting. Thats not much unless you're running a weight up around 85-95% of RM.

lol I've gotten far on 5x5. I advise you to get to month 12 on 5x5 and see how brutal your overhead presses are after a grueling squat set. 5x5 offers plenty of brutal time under tension once you reach adequate weights.

Ideally, we want to be able to lift heavy weights for many reps (12+). That is the real, absolute best growth stimulator. 90% of your 1RM for 12 reps is savage and will absolutely get you bigger very quickly.

But to get to that point where you can bang out 12 reps of 90% of your current 1RM, you're going to need to get a lot stronger to reach weight where supersets actually have impact.

That's what 5x5's purpose is. To get you stronger, more disciplined, and used to heavy lifting.

Reach 275lbs on bench for 5x5, hell even for 1x1, and when you decide to do 225lbs 12 reps it will not only feel MUCH easier to do, but your gains from doing say 4 sets of 12 reps for 225lbs will absolutely bring your arms to 17" if you have 7" wrists. AKA, HUGE arms for your frame.

BUT... as I said, you MUST be able to have the raw strength for that (275lbs 1RM is pretty legit).

[–]asylum19682 points3 points4 points 9 years ago (19 children) | Copy Link

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[–]GOATmar0 points1 point2 points 9 years ago (15 children) | Copy Link

so we drop down to 3-9 total working rep's in a lift....?

When you've deloaded 3 times at higher worksets, yes. You drop the sets/reps until you are able to continue to add weight (even if just .25lbs) to the bar. Many such cases, it'll take you soul-crushing 5x5 work weights of around 315 to 365lbs in squats, depending on your build. This is the range in which you will start failing and deloading, so in order to continue improving your squat & strength, it is wise to attempt 365lbs at 3x5 the next time if you've deloaded on 5x5 365lbs 3 times.

So let's say it's Monday and you failed 5x5 365lbs for the 3rd time. You come in wednesday and start the 3x5 (squat only) at roughly 315lbs and work your way up to 365lbs. Since you have 2 less sets to do at 365lbs (4th and 5 sets of heavy lifting are ALWAYS the most gruesome), you will find it a lot easier to complete, and thus you would have unlocked 370lbs, then eventually 380lbs 3x5, and so on.

The point is to add weight to the bar - if possible - forever. Until you reach your absolute limit.

or more if i'm feeling it

Good luck "feeling it" in 48 hours when it's time to train again. You'll be too sore - if you don't use PEDs of course.

And Of course as I said, I am not against slapping 90% of your 1RMs on the bar and crushing 12 reps for 4 to 6 sets. But your 1RM has to be pretty strong in the first place in order for this to work.

If your 1RM is a measly 185lbs Bench and you want to deviate from 5x5 to do 165lbs at 6 sets of 12 reps, you wont get anywhere. 165lbs is pathetic. You have to get stronger. Keep doing 5x5 until you reach intermediate numbers.

However, if you want to deviate from 5x5, and your 1RM is around 275lbs, that's not ideal, but you will see good results (though not as good as you reaching 315lbs on Bench 5x5). Switching to 6 sets of 12 reps lifting 225lbs in this case will get you savagely big compared to 165x12x6.

And yes, almost universally; the guy who can crush 315lbs in Bench 5x5 with perfect form is always bigger and stronger than the guy who can only do 225lbs for 12x6.

Be the guy who can lift Maximum.

[–]asylum19680 points1 point2 points 9 years ago (14 children) | Copy Link

[–]GOATmar0 points1 point2 points 9 years ago (13 children) | Copy Link

[–]asylum19680 points1 point2 points 9 years ago (12 children) | Copy Link

[–]GOATmar1 point 9 years ago [recovered] | Copy Link

I originally posted to help make this a productive thread, but the spectre of 5x5 disciplehood has reared its head again, so...here we go

Translation: "I got my ass kicked once I started month 6 of SL5x5"

So in one workout I single-handedly did 13 workouts worth of "5x5" programming

I've seen quite a few retarded statements regarding fitness in my time, man. But this right here...

yo

this right here tho?

tuh

Im not even gonna touch this 1.

I'll keep my 18,585 pounds

No one gives a shit that you can lift 100lbs for 200 reps in 1 day. You can get a better workout doing pushups all day. No one has time for that, most productive men who search solid fitness advice have both a set sleep schedule, a career and a social life. otherwise you're just a gym rat sperg that never goes out.

You can keep doing your cute little million rep routine. But unless your measurements are as following:

Chest: 6.57 x wrist size

Waist: 4.57 x wrist size

Hip: 5.57 x wrist size

Thigh: 3.43 x wrist size

Bicep: 2.43 x wrist size

Neck: 2.43 x wrist size

Calves: 2.29 x wrist size

Forearm: 1.86 x wrist size

Naturally, without pumps or supplements or PEDs.... THEN you are fit to give advice.

[–]asylum19681 point 9 years ago [recovered] | Copy Link

[–]GOATmar1 point 9 years ago [recovered] | Copy Link

[–]asylum19682 points 9 years ago [recovered] | Copy Link

[–]GOATmar1 point 9 years ago [recovered] | Copy Link

There's no such thing as "intermediate RM numbers".

I am referring the your 1-rep max for compound lifts. There is absolutely a range you enter that is ranked almost universally by strongmen and powerlifters.

There's Beginner, Intermediate I, Intermediate II, and of course Advanced.

my DL RM is 445

445lbs at 6'5" 219lbs+ after - what you insinuate - many many years of lifting is trash. How the fuck are you not taking advantage of the lanky limbs for deadlifts, plus many years of practice? 2x bodyweight that you clearly struggle with, for real?

Are you not ashamed?

With your lanky frame and """experience""" you should be pulling close to 500lbs minimum by now.

See if you would have poured all that time and energy into progressing on 5x5, you would be MUCH stronger and thus much healthier and more muscular. Heavier weights = more muscle.

But you don't want to lift heavy, you want to take easy way out. Lift for the fake pumps, get your creatine/PED juice flowing in you, and then try to stunt like youre a lifting expert.

Like I said, you can keep your shitty little routine. However, once you get 17" arms, 46" chest and 32" waist based off a 7" wrist, all naturally, THEN you are allowed to give fitness advice.

[–]asylum19682 points 9 years ago [recovered] | Copy Link

[–]GOATmar1 point 9 years ago [recovered] | Copy Link

[–]asylum19682 points 9 years ago [recovered] | Copy Link

if 77 rep's at 225 and 13 rep's at 245...all done in 20 minutes, is so paltry...hit it. Do it tonight.

My Squat workout went like this:

-finish coffee -135 x 20 -185 x 20 -225 x 10 -275 x 3 -295 x 3 -315 x 3 ^<sup>warmup</sup>^^ took about 8 minutes (i time everything)

Then... 20:00 timer ON: 225x77 245x13 Timer beeps End squats. do 10:00 of ab wheels.

225 is about 63% of my squat RM. Why was I repping the shit out of a relatively light weight? its a volume workout out. v-o-l-u-m-e repeat after me: v-o-l-u-m-e

What you neglect to understand is one can raise their strength ceiling a couple of ways. You can bounce off your 85-97%RM weights for a few rep's and creep up your strength ceiling. Or, you can play the long game and take your 10RM (arbitrary number) and pound on it until that weight becomes your 15RM, then adjust again.

Read Paul Carter's stuff for a good idea of how this runs.

What you'll find is moderated intensity and plenty of volume plays well over long time lines. Thats the inherent flaw in 5x5, or any linear progression program. Using the "add 2.5 to 5 pounds to last week's lift" matrix of 5x5 one would be adding theoretically 130-260 pounds to a lift in a year. Every year. This is why you have all those "deloads" which is really just a backslide because you physically can not run that type of linear progression for very long. Strength doesnt develop in a linear fashion. If it did, at the end of a year or two we'd ALL be walking around with 800 pound deadlifts. 650 pound squats and 500 pound bench. But we dont. Very very few people do.

again...you've yet to post a number.

[–]GOATmar1 point 9 years ago [recovered] | Copy Link

if 77 rep's at 225 and 13 rep's at 245...all done in 20 minutes

Any one of us who is currently squatting above 365lbs 5x5 in 20 minutes are stronger, more muscular, have more testoserone, and burn more calories than your cute workout.

You do an ego-fueling workout.

A grown man bragging about squatting 225lbs squat... jesus christ, can you imagine if i got here and bragged about being able to bench 90lbs for 100 reps... not even consecutively.... or bragged about being able to do 500 pushups in 1 hour...

Especially being 6'5" 220ish pounds?

Mods would ban me for being absurd.

Thats the inherent flaw in 5x5, or any linear progression program. Using the "add 2.5 to 5 pounds to last week's lift" matrix of 5x5 one would be adding theoretically 130-260 pounds to a lift in a year. Every year.

Your IQ isn't very high at all. In simple terms for you sub-100 IQ folks:

5x5 allows you to unlock your peak strength (and thus your peak natural physique) in the fastest time possible. Period. Whatever physical mass potential you have, 5x5 will sculpt it, as long as you stick to it and advance through it.

In order to furhteryour strength and thus mass, there are Advanced 5x5 routines the app will tell you to adopt.

The "volume" bullshit is for people who've hit their absolute peak already, but want to GROW even FURTHER than their natural potential.

Arnold did 5x5 and it was until he squeezed every last bit of Gains from it he switched to bodybuilding to win Mr Olympia.

For example, 5x5 will allow you to very easily attain a V-taper 17" arms & neck, 32" waist, 46" chest with a 7" wrist. If you for some odd reason wish to grow even further, to the caricatured 20" arms or whatever, or some steroided WWE superstar, THEN you switch to bodybuilding routines (medium weights x very high reps). But in order to succeed with these routines, you NEED steroids and HGH/TRT.

That's what ALL bodybuilders take to succeed in growing even further.

Go compare natural bodybuilders to the mainstream ones. World of difference (clean vs no PEDs)

For those of us who are trying to make and KEEP our gains, all natural, 5x5 is the only way to go.

Now sit your old ass down with your box squat, and stop misleading people just because you lack the mental fortitude and willpower to hang in 5x5 past week 24.

[–]asylum19682 points 9 years ago [recovered] | Copy Link

why dont you research Grimek, or Goerner.

then swing over to Chad Waterbury. Then check out Jamie Lewis. Checkout Bobby Maximus at Breaking Muscle...specifically his "Functional Mass Gain" program. While you're at it, understand Arnold did HUGE volume, and huge intensity. But he wasn't wedded to any one particular workout. Check out Serge Norbret's workouts. And look at his physique. Serge would probably get 5x5 in before you finish brushing your teeth.

there's more than one way to skin the cat. 5x5 doesnt work for me. I've found what works very well FOR me. That was the original premise of the post. And no, the mod's wont laugh at me or delete any of my stuff because its not based in "bro you dont know shit" nonsense like yours. Again, hit my squat workout EXACTLY as I posted it. Tell me how you feel.

if 5x5 was the ultimate answer, EVERYONE would do it.

[–]GOATmar1 point 9 years ago [recovered] | Copy Link

understand Arnold did HUGE volume, and huge intensity.

AFTER he maxed out on 5x5 with his mentor, Reg Park. Weider also did 5x5.

5x5 doesnt work for me

That's because you felt it get too tough for you, and you quit.

Here's a funny fact. I hate doing 5x5 now. After heavy squats, I want to die. Quit. I always have to do overhead press or bench right afterwards, and I get this deep anxiety & fear within me. At the numbers I do right now, I don't have fun lifting anymore.

This feeling started once I passed 240lbs on the bench and 135lbs on overhead press.

So I get why you switched as soon as you could.

But then I remembered a quote by Craig Daniels. And how he HATES squats, but he has to do them. he forces himself to do them, no matter what.

Ever since I read that, I knew I was doing the right thing for my body & mind.

So now every time I go into my workout, I go in there regardless if I succeed or fail, and I pour 100% of my soul into every single rep.

Because you don't have to like lifting, you just have to do it. Period.

Many people lack that fortitude to see any real progress on 5x5.

if 5x5 was the ultimate answer, EVERYONE would do it.

Every one of your weightlifting idols exploited 5x5 Stronglifts as much as they could until it was time to evolve past their peak physical limit. Your statements regarding fitness are so colossally moronic, I'm starting to think youre trolling.

[–]asylum19682 points 9 years ago [recovered] | Copy Link

[–]vsvp8152 points3 points4 points 9 years ago (3 children) | Copy Link

[–]GOATmar1 point2 points3 points 9 years ago (2 children) | Copy Link

Youll see a lot of gymfags swear by a absurd routine just because they mistake their creatine pumps with actual progress and muscle gains from it.

SL5x5 gets keeps you big for a very long time, naturally. No pump or supplements. The more you train and heavier you lift, the bigger you will look and feel without feeling sore or wasting hours lifting every day.

Youre in month 2 where things are just now starting to get a bit heavy - my advice to you and anyone on this stage is; KEEP UP with it, literally give it 100% of all your might each rep, and do not skip a work out.

There is a time to switch routines, but hell Im not even to that point yet. Still seeing great results even 12 months in (just added weighted dips & chinups as assistance.... will consider adding Paused Bench later on too).

[–]vsvp8150 points1 point2 points 9 years ago (1 child) | Copy Link

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[–][deleted] 9 years ago [recovered] (2 children) | Copy Link

Facts. I'm glad we got this conversation going. I actually started with 5x5 when I first started training and what you mentioned above is what actually happened to me. This is how I bumped into the routine I posted because I was able to mix multiple aspects of TUT(for hypertrophy)with strength building. But...to each his own right? Lol.

[–]asylum19681 point2 points3 points 9 years ago (1 child) | Copy Link

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[–]asylum19681 point2 points3 points 9 years ago (0 children) | Copy Link

[–][deleted] 9 years ago [recovered] (5 children) | Copy Link

Damn! Sorry to hear that man. I would say just forego any physical activity unless you can guarantee protecting the foot while lifting/doing calisthenics.

You can try seated biceps curls, triceps overhead extensions, shoulder presses for the time being, just a suggestion.

Otherwise, just let it heal up. Any idea how long it will take to heal up?

[–]StinkyDogFarts1 point2 points3 points 9 years ago (4 children) | Copy Link

[–][deleted] 9 years ago [recovered] (3 children) | Copy Link

You can think of these next four weeks as a deload. You'll get back in there stronger than before tho. I'd say track those macros in such a way that you stay in a caloric deficit. I understand where you're coming from tho, hard to stay out of the gym for an extended period.

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[deleted]

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Title	The Red Pill Strength Training Routine
Author	[deleted]
Upvotes	17
Comments	69
Date	April 1, 2017 8:38 PM UTC (9 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/62vb77/the_red_pill_strength_training_routine/
Archive Link	https://theredarchive.com/r/TheRedPill/the-red-pill-strength-training-routine.42334 https://theredarchive.com/post/42334

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