Body building routines

Deweyeast1488

So check it out, I just did PPLPPLX and PHAT training. Now I'm ready to do something new. I have been lifting heavy for a few months. I get married mid June and am looking for a good program that will get me looking nice. I'm a solid 147 which is a big thing for me. 150 is my goal. But 147 is ok too. So basically, I need some great routines to look through and pick something out. Been lifting 4 years so I'm not a beginner but I'm no pro either. What can you all suggest? Keep lifting heavy? Mid range? Light? Or is there something that has all of that out there? Thank you for helping.

kuftae

Madcows is an interesting "bodybuilding" routine that looks more like a powerlifting routine. I have gotten good size results on it and have seen others get good results on it as well.

HamsterManV2

PHUL is 4 days a week
PHAT is 5 days a week
PPLPPL is 6 days a week.
This Texas Method Template is 3 days a week (or more depending how you want to spread the running/abs/arms) - Use template #8.

The best program is the one you do most consistently. Many people on Reddit/bodybuilding swear by PPLPPLx. You can do a pure bodybuilding variant (i.e. Coolcida's) or a more strength+hypertrophy variant (i.e. Omar Isuf's).


How tall are you? Depending on your goals, you might want to commit to a bulk or slow bulk, build serious size, then cut down. You can extend your time in bulking zone by doing a long slow bulk (+250 calories over maintenance), then serious cut (-500 to -800 deficit, aka psmf cut by Lyle McDonald - it's very hardcore and not suggested if you can't handle feeling hungry).

Theoretically you can slow bulk for 36 weeks and gain ~18lbs, then cut for 18 weeks or less and be back at your starting weight, with much better muscles to bodyfat ratio than before.

jasonsunlee

Lift heavy and do as many reps as you can. Lifting light and doing more reps will not tear enough muscle fibers. The heavier you lift the more your muscles will tear, heal and grow.

Consider taking some BCAAs to help you recoup faster during heavy lift days.

HamsterManV2

Some excellent routines have the following:

1. A heavy compound lift (i.e. bench/squat/deadlift) that is high weight, low reps. Think 3 to 5 reps, 3-4 set.
2. An accessory lift that complements the main lift at medium weight medium reps. I.e. Incline Bench after a heavy bench, 6-10reps @ 3-4 sets.
3. Low weight high rep work to work your muscle until you can't move it anymore. I.e. for chest that can be cable crossovers, regular pushups, etc. 10-15 reps @ 3-4 sets/list]
   
   
   i.e.
   Coolciada PPL, PHUL, GZCL. It's common in programs because strength and size are related to each other - you need strength to get good hypertrophy, and good hypertrophy helps with getting strength.