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>Consistently doing 3x5 heavy squats, deadlifts, and presses just three days per week As an armchair gymmer, this routine lacks pull exercises for back muscula
by raspberry1337 4y ago
>Consistently doing 3x5 heavy squats, deadlifts, and presses just three days per week
As an armchair gymmer, this routine lacks pull exercises for back musculature. Add row pulls or pullups!
- spit2wind 4y agoWhat about the deadlifts they mention? (Or maybe that wasn't present in their response at the time you wrote yours)
- ex-leper 4y agoDeadlifts will hit most of the posterior chain, but to really grow thickness in the upper and mid back you'd need to add in heavy rows and/or pull-ups as OP mentioned.
- decaffjoe 4y agoMight as well chime in with the basic back-of-a-napkin strength program -> One movement for: (1) vertical push, (2) vertical pull, (3) horizontal push, (4) horizontal pull, (5) glutes/"back of your legs", (6) quadriceps/"front of your legs". To beat the dead horse, deadlifts definitely involve pulling but it's primarily a glutes exercise. Adding in dedicated pulls like pullups and rows will give you a lot of bang for your buck.
- userlog4051 4y agoWell, if we're all chiming in: another requirement is a caloric surplus. Beginner gains are a real thing, but at a certain point (say 8-10 weeks) a caloric surplus will be required to continue seeing changes in strength and muscle mass. And that reminds me, the weights also need to get incrementally heavier.
- raspberry1337 4y agoThis programme lacks core! You should have atleast (7) horizontal push (situps) (8) horizontal pull (back extensions)