/bbg/ - bodybuilding general

Boring but big, a 5/3/1 template variation where you just do a couple sets of 10 at 50% at the end (iirc)

>elbow tendonitis
>wrist tendonitis

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I wonder if a banded smith machine row would be good for some extra focus on the contraction and stopping you from getting it up with momentum.

Isn't that more of a general strength program?

The way the strength curve is on rows (pretty much the opposite of pressing) would probably make bands not useful.

If you want to focus on the contraction of rowing you're better off just doing something chest supported and/or holding the weight at end of the concentric.

I'm not the OP who is running it, but yeah you're right. The lines get blurred and some might consider it powerbuilding just from the exercise selection and rep scheme.

In my view its a minimalist cookie cutter program with junk volume.

BBB provides better growth for the non-aesthetic muscles: chest, back, legs, etc. but almost 0 gains for arms, delts, and abs. Meanwhile PPL is kinda the opposite with good amounts of arm and deltoid volume.

Been doing hypertrophy training for the past 4 months, and saw solid growth compared to strength training, but my overall lifts are still pretty poor. Should I stick with hypertrophy seeing as my goal is to get big? Or should I move back to strength until I hit 1/2/3/4?

Is ULxPPL solid for a lifter who only wants to go 5 times a week instead of 6? What's a good 4 day bodybuilding routine?

Not him, but PHAT is 5 days a week and seems to be pretty popular, I imagine you could also arrange the exercises into ULPPL if that's what you prefer

Am I the only one who doesn't like PHAT? Look at the guy who created it, Layne Norton. Norton is always injured and he isn't particularly very big. The guy almost crippled himself from his training methods. I know that's more powerlifting centered but even if you look at his bodybuilding career he is not impressive at all. A guy I know tried the program and got injured as well. It's just not a smart way to train. You don't need to train more than about 4 days a week. Anything more is overkill.

For 4 day I'd recommend looking into PHUL. Toy around with it and adjust the volume and exercises to your needs to avoid overtraining and hit your weak points. Also supposedly Juggernaut Method is pretty great for breaking through strength and size plateaus, gonna try that out in a week.

It's a strength routine with hypertrophy style accessory work. Works well for torso and leg growth, less so for arms and shoulders

False dichotomy, focus on progressing your lifts but in a more 'hypertrophic friendly" rep range [6-12+ depending on the movement]. Growth should follow progressive overload when done correctly.

Depends on how you set up the days. UL x PPL might have too much lower back frequency.

UL is fine for a 4 day, you could even do what Dorian did and put 4 a day microcycle onto a 6 day calendar.

If I work in the 6-12 rep range and focus on this instead of the 1-5 rep range, should I still do sets of 5 like I have been doing with 531, or should I do 3 sets?

531 is a waste of time.

From what it sounds like you're new to this so its tough to say because you're going to have to learn how to autoregulate. Maybe instead just look up some John Meadow's or Fortitude training.

About 1.5 years of training now but most of that was spent doing programs that frankly haven't worked super well for me. In this time I've gotten to a 235lb squat, 185lb bench, 125lb shoulder press, and 345lb deadlift, all for singles.

I like the volume of more advanced programs, but I honestly kinda wonder if I'd be better off just going back to 5x5 until I get stronger or if doing PHUL is better for my goals. So much conflicting information out here that it's hard to know.

Swallow your ego and run either a novice or early intermediate program

What would you recommend? I'm not too familiar with early intermediate programs. I ran 5x5 for about 6 months when I first started lifting until I just stalled and couldn't seem to progress anymore. My numbers were honestly piss poor at that time. But my background is basically that of sedentary tech nerd that decided he was sick of being tiny. I've put on some good size in the past year and a half, but I want more I guess.

I think 5x5 (by which I mean SL, there are some 5x5 programs which are HLM and completely different) is a bit of a meme for anyone who has been training for more than a few months, for me it just resulted in stalling and frustration. I'd rather do PHUL if it's between those two.

Thanks. That was basically my experience too. I'll look into PHUL and see how it helps.

Madcow intermediate. It’s run in cycles: you run it until you stall and then you run it again. It is a good mix of strength training and ‘decent’ volume for muscle growth

Its going to be a long process, really what you need to go is go through the pdf library in the OP and just find a program form there that sounds like something you would enjoy running. Nothing else really matters more than consistency and compliance on a program.