Previous thread >>37603129
>raw power edition
Check out our new sticky!
>http://fitsticky.com/
>Novice Programs & Routine tips (Rep Ranges, Volume, Frequency, etc)
http://fitsticky.com/novice-programs/
>Intermediate Programs
http://fitsticky.com/intermediate-programs/
>How to perform the Main Lifts
http://fitsticky.com/how-to/
I'll be helping everyone as much as possible <3
>>37653398
Teach me senpai
ABxABxx
Exercises before the "/" all on one day, after "/" is the next A or B in the week.
-A(Pull&Legs):
Deadlift 1x5/Squat 5x5
Weighted chin-up/Chest-supported row 5x5
Leg press/Leg curls 3x8-12
Dumbbell rows/Weighted chin-ups 3x8-12
Face-pulls 3x12-18
Hammer curls/Dumbbell supinated curls 3x8-12
-B(Push,Calves,&Abs):
Bench press/The press 5x5
Standing calf raises/Seated calf raises 3x12-20
Dumbbell OHP/Dumbbell bench press 3x8-12
Hanging leg raises 3xf/Cable crunches 3x8-12
Lateral raises 3x12-20
Tricep pushdowns/Overhead tricep extensions 3x8-12
I run a modified SL5x5. Same lifts, except it's 3x5, then if I hit those lifts, then the fourth set is 2.5kg more for AMRAP, then the fifth set is 65% x12. Am I retarded or will this lead to strength gains?
My current routine:
PUSH:
4x10 Dumbbell Press
4x10 Incline Dumbbell Press
4x10 Close Grip
Dumbbell Press
4x10 Two-Handed Dumbbell Tricep Extensions
PULL:
4x10 Incline Dumbbell Rows
4x10 Dumbbell Rows
4x10 Dumbbell Bicep Curls
LEGS:
4x10 Dumbbell Goblet Squat
After every workout I do 30 mins of HIIT Jump Rope
PULLxPUSHxLEGSxPULLxPUSHxLEGSx
In 5 days it will be one month since I started it, but since it's summer and as a basement dweller I don't do anything else I'm thinking of changing it up a bit. I've thought of 2 ways. First is to do PPLxPPLx. Second way is to transfer the squats in either PULL or PUSH day and go AxBxAxBx, but since my workout is already hella tiring I'm not sure if I can make it. Also I'm not really a fan of PPLxPPLx.
I'm also thinking about adding Shoulder Press on my leg day, but if I go with plan two should I maybe add the shoulder press to my PUSH day and the squats to my PULL day? Or should I just continue with PxPxLx?
Posting routine again with an actual question this time:
There is no where for me to effectively do chin-ups in my gym. All pull-up bars have separated grips that are very wide and it gets real busy so I don't want to take up a squat rack doing chins. Are underhand barbell rows a fine alternative (for a deadlift accessory that stimulates bicep growth)?
So in the last thread I was asking, what is in the SS book, that isn't in the numerous videos and the wiki? I stopped reading the book because on the first few pages of the squat, Rip was repeating himself about hurr durrr squat's so great, posterior chain is so importunt, every one but me is stupid. I don't have time for this shit.
>>37653398
Hi Trappy, I'm coming out of SS and would like to know if it's possible to follow a powerlifting program and bodybuild at the same time, in order to gain a mix of size and strength.
I was thinking along the lines of an Upper Lower 4 day split in which I start with my 5x5s, then do volume training.
Thoughts? Should I just pick one?
>>37653482
The point I think most refer to is it tells you how to program in accessory work such as chin ups and dips which balance out your physique and stop the t-rex from taking over.
People who run the basic beginner's template until they stop progressing (most eejits):
1. look like shit
2. stop progressing far earlier
I made this plan in order to bring up my lagging muscles. Could you give me your opinion on whether I have missed a muscle group, if I'm doing something wrong, and what you think about it.
Day 1: Legs, Abs
Day 2: Shoulder, Traps
Day 3: Back, Bicep, Forearm
Day 4: Chest. Triceps
Day 5: Legs and Abs
Day 6: Shoulder, Traps, Forearm
Day 7 : Rest day
>>37653433
just do SS and stop making stupid modifications. what you're doing only works because you're currently lifting babby weights. I know it seems logical that more work = more gains.
>>37653398
Trappy, please come to Rio and squat with me
Been stuck at 3.5 plates for 4 reps for two months now
Should I aim for less reps? (Doing candito's 6 weeks program)
Also trying to cut...
Anyone can help me divide these exercises into two workouts?
Main: Squat, Dead-lift, Overhead, Bench, Chin-up, Row, Dips, possibly one more that could round it out.
Accessory: Lateral raise or Dumbbell upright row, Calf Raise.
>>37653585
When you say to do SS, do you mean SS 3x5 with power cleans? Because fuck learning power cleans brah
>>37653664
What I would do:
A:
>Squat
>Bench
>Overhead
>Dips
>Lateral Raise
B:
>Diddles
>Chin up
>Row
>Upright row
>Calf Raise
Or:
A:
>Bench
>Overhead
>Dips
>Chin Up
>Row
B:
>Squat
>Deadlift
>Calf Raise
>Upright Row
>Lateral Raise
>>37653706
Do pendlay rows instead then
>>37653706
Fuck rows, do deadlifts or rdls
>>37653664
A
>Bench
>Squat
>Row
>Calf Raise
>Lateral Raise
B
>OHP
>Squat
>Deadlift
>Dips
>Chins
A
4x10 DB Press
4x10 Incline DB Press
4x10 Close Grip DB Press
4x10 DB Tricep Extensions
B
4x10 Incline DB Rows
4x10 Flat DB Rows
4x10 DB Goblet Squat
4x10 DB Bicep Curls
AxBxAxBx
or
AxBxAxx
BxAxBxx
not sure yet.
More frequent workouts is not something I do since do HIIT cardio for fat loss after every workout. I can't do Chinups yet since I'm weak and I find negatives stupid, I feel like they give me no gains. I also didn't add Shoulder Press since I don't think it's necessary, as I have already have 3 DB Press exercises that work shoulders as a secondary muscle. Up until now my workout had a different day with only squats, but I thought that just adding it to one of my other days would save me a lot of time to make more gains. Should I change the numbers of sets and/or reps? Should I change the sequence maybe?
>>37653473
Does your gym not have a lat pulldown?
I've asked this in multiple threads but I want more opinions
Pretty much I've injured my back and whatever muscle covers the lower ribs due to messing up my deadlift execution (I pulled it up, rather than pushed and hip pushed it up).
I did this yesterday, and it's still uncomfortable. Would it be wise to skip tommorows workout (on SS), or should I confuse the muscles by risking injury?
If I do skip, should I progress as normal on saturday?
>Follow a PPL made by trappy
>too much volume, make no progress or gains
>switch a kinobody meme routine, because i thought i was cutting too hard for routines to matter
>hit 3 PRs the first week
..whut in tarnation?
Why am i getting amazing results from a fake natty who doesnt know programming?
Is RPT the secret?
>>37653468
Is this a joke? First off your program is absolute shit, but if you're a beginner you should be doing something like SS or Reg Park's beginner routine.
https://fitsticky.squarespace.com/novice-programs/
>>37654735
>too much volume
>cutting too hard
You answered it yourself.
>>37654725
Lift babyweight to train form.
Dont train strength. Train flawless execution of form. This requires resistance, just not an overwhelming amount.
Say you hit 2pl8 for 5
Maybe do 1.5pl8 for 8
Since the intensity is lower, and you arent going anywhere near failure (or shouldnt be) you can do more sets, which will help embedd the movement pattern.
>>37654735
Trappy has several times advised against PPL unless you're on roids.
>>37654760
No shit, but i asked for a cutting routine, jackass.
>>37654785
which one are you doing? the cutting routines trappy suggests are very light on volume.
>>37654778
Uh.. Look at her fucking link, bro
Under intermediate programs.
We arent all summerfags who need to be on that there starting strength
>>37654793
They are all too high on volume, man. Thats my point.
Of course they seem like they would work, that is why i did it in the first place..
>>37654778
PPLPPLx maybe, but PPLxULx or PPLxFxx is okay.
>>37654735
The gains you made were likely from the PPL, it just took a while to recover from the fatigue. So when you switched to a lighter program your body dissipated the fatigue and got the strength gains from the previous high volume program.
It's the same logic with periodized programming, switching between volume blocks to peaking blocks which are light. So when you start the light block, your body starts to dissipate the fatigue and you see the strength from the volume block.
>>37653398
Dear god, look at that fucking awful form. No wonder his face is getting all purple.
>>37654813
this one isn't high volume at all.
>>37654799
Find the six day PPL routine. Oh wait, you can't.
Learn to read, you dyslectic faggot
>>37654835
This is pretty much what happens to me when I do sheiko. I'm much stronger at the end of the peaking cycle than in the middle of the prep cycles.
A few weeks of light work after heavy volume makes a big difference.
>>37654848
>3x5 and 5x5
Yes. It. Is.
this shit is almost exactly what mine looked like and it fucked me.
But then i do 1 set of 4-6 ohp, 1 set of 8-10 and 1 set 4-6, 1 set 6-8 and 1 set 8-10 bench, and i progress like mad, while running an 850kcal deficit
>>37654850
I never said 6 day, because i never was on 6 day. It was 4x week. Fagtard.
Tm style ppl split
Just starting, I've been doing this for 3 weeks, is it okay?
Making good progression with the weights and seeing some gains but I don't know if I'm missing something. It's not very thought out but I figured it's best to start somewhere and then refine it. Also homegym so no machines.
Squats 3 x 10
Bench Presses 3 x 8
Bent-Over Rows 3 x 10
Overhead Presses 3 x 8
Barbell Curls 3 x 8
Concentration curls 3 x 8 or heavier w/ 2 x 10
3 times a week, and on the 3 different days I add either:
Monday) chin ups 3xF
Wednesday) Deadlifts 3x10 or heavier w/ 2 x 5
Friday) Calf Raises 3 x 10
>>37654894
That's the only day with moderate volume. Not even high, it's just 8 sets of compounds and a couple of isolations. Only 3 heavy sets.
On lowerbody days you're doing six sets total. Only 1-3 are heavy.
But in any case, the gains you saw on the first week were from the TM program you were doing. You were just fatigued before, so the light week allowed you to recover and the gains from the TM program showed up.
>>37654894
>4day split
So, an Upper/Lower split or an Push/Pull+Legs split?
There's a big difference between U/L, PP and PPL.
>>37653723
if you're doing this AxBxAxx then its bad because the frequency of pressing exercises and back exercises is low.
if you're doing this ABxABxx then its bad because the deadlift is gonna be compromised by the squat from the session before.
the latter option is ok if you do ABxABxx, except
>upright row
>>37654938
Say and believe whatever you want man.
I think i am trusting the fake natty over the brazilian tranny, just based on my results.
RPT allows for much less volume, while still providing a sufficient amount of stimulus for strength progressiom
>>37654940
It was customized, so PPL, just not on a weekly schedule, but still only training 4x per week
>>37654996
The results from one week of training with the lower volume program are not from that lower volume program. They are from the high volume you were doing before.
This is literally how periodized programs work.
You do high volume to build up stimulus and fatigue. Then you do a cycle of light volume so you dissipate the fatigue and see the results from the high volume training.
Basic programming 101
If you wanna see the best results, alternate between the high volume program and the lower volume program. Do 3 or so weeks of each and you'll see great results.
Fitsticky nutrition page when
>>37655039
Thanks but I'm not here for advice I'm just shilling kinobody.
Could someone give me a form check?
heels are actually not leaving the ground, by the way, i think it's just me leaning more on the inside of the shoe.
>>37655555
doesn't look bad, but I think you should sit back more and shove your knees out, especially at the bottom
>>37655555
>checked
Trappy are you in love with Isley?
>>37655555
das it mane
>>37655645
Haven't you seen their rule 34 yet?
>>37655815
No, but now I want to
8 weeks of
Behind the neck press 3x12
Squats 1x20
Pullovers1x20
Bench 3x12
Rows 3x12
Stiff leg deadlift 1x15
Going to start with an introductory period of 2 days a week for 2 weeks then do 6 weeks with 3 days a week
Is it realistic to hit my 5 rep max for 10-15 reps by the end of this? has anyone done this routine or anther 20 rep squat routine? If so any tips?
>>37655555
>>37655610 Seconded. Leaning too far forward. Don't be afraid to get a little more "seated" at the bottom of the rep; as if hovering just above a very low stool.
http://m.imgur.com/v4sHXpm
>>37656118
is it okay to shit weight from mid-foot a bit more into the heels when doing this? i feel like i'm going to fall on my ass if i don't.
Trappy I've been cutting on C6W, lost what I would consider an unacceptable amount of strength despite solid dieting, and have come to the realization I will never be aesthetic due to mucked insertions. How to enter Justin Lascek husbando mode(planning on being a tad leaner though)
Would doing a 5x5 routine like SL be more effective compared to Greyskull when it comes to losing weight, or do they basically have the same effect?
Also cardio after lifting or during rest days? Does it help with weight loss at all?
>>37655815
I have, but I need to know the feelings behind it.
>>37657847
Don't fo SL. Period. If your set on doing one of those do GSLP. Cardio after lifting or on off days is ok and of course it'll help with weightloss provided youre not wating more to compensate for it. Go harder on off days and be sure your diet is in order.
>>37657958
Will do GSLP then with cardio on off days then. Thanks friend.
>>37657847
Do cardio on off days, it leads to better fat loss and strength gains. And it helps with fat loss, but don't think that because you spent 30 minutes on the treadmill you can stuff your face with burgers and fries.
>>37656259
http://sketchtoy.com/67173910
do you have that routine for females? gf wants to get dat booty poppin
>>37656268
yeah definitely, see what works as you increase weight
>>37658634
If she wants to get her booty poopin she needs to eat more fiber and drink more water. Maybe fix her posture.
>>37658803
fucking kek
Doing SL5x5 for about 2 months. Been wanting to add OHP for both days due to issues doing OHP the first month and add power cleans for fun and for cardio at the end pushing a heavy ass sled. Is this going to ruin my gains due to too high volume?
>>37658920
yes
>>37658958
But why?
I've lifted for several years, but due to a shoulder injury and shit I haven't been in a gym in close to a year. I still have a good foundation, but I'm sure I lost a lot of form, and I want to take it easy on my shoulder. Thinking of starting back up with a modified SL with accessories tossed in...
A: Squat, rows, bench, curls, calves
B: Squat, incline, deads, pullups, dips
AxBxAxx
BxAxBxx
Verdict?
>>37655555
might just be the angle but KNEES OUT
>>37653398
Just started madcow
What assistance lift should I add if I want a little extra work on my arms?
I was feeling like doing bicep curls + Tricep extension on Monday and dips + Chin ups on Friday
Would it be fine? Is there a better way? Should I respect the original "only abs" as assistance?
Thanks
>>37659330
madcow is a memer
those accessories are fine
Can sum one give me swim routine to get ready for Coast Gaurd. I can do everything else I just haven't started swimming
>>37659471
Start swimming
Is this a good novice routine to follow? Also how long should i stick at this?
Will doing a strength training routine such as SS whilst eating at maintenance calories slowly cut down my fat proportions overtime, or do i need to eat at a deficit to loose fat? Not concerned with time it takes
>>37659630
Yes, it's called body recomp.
Thinking about doing Canditos SH/UL, but can't figure out optional exercises or whether to even do them- seems like decent volume (except shoulders) even without them, any help? Could I do abs in lower optional slots?
A - Heavy Lower
>3X5 Squat
>2X5 Deadlift
>3X8-12 Opt 1
>3X8-12 Opt 2
B - Heavy Upper
>3X5 Bench Press
>3X5 Row
>1X6 Overhead Press
>1X6 Weighted Chin-up
>3X8-12 Opt 3
>3X8-12 Opt 4
C - Volume Lower
>3X10 Squat
>3X8 RDL
>3X12 Hamstring Curl
>5X15 Calf Raise
>4X8-12 Opt 5
>4X8-12 Opt 6
D - Volume Upper
>4X8 Dumbbell Bench Press
>4X8 Incline Bench Press
>4X8 Row
>4X8 Weighted Chin-up
>3X10 Overhead Press
>3X10 Barbell Curl
>4X8-12 Opt 7
>4X8-12 Opt 8
ABxCDxx
>>37659974
The point of accessories is not really to plan them (you could obviously) but to do them whether or not you have the energy and/or want to improve something specific.
They can be used for aesthetics or to fix weak spots to increase your main lifts. It's up to you.
are there any similar 4 day routines to 5/3/1 (separate bench/ohp/squat/dead days) that don't work with percentages on main lifts, or is this not really effective as opposed to a 4 day U/L routine?
>>37660678
What's the issue with using percentages?
>>37660708
>What's the issue with using percentages?
they dont work if you're natty and been lifting longer than 6 months
>>37660708
I don't have an issue with it, just wondering if doing 3x5 (maybe less on deads) on main lifts would still give me decent progression as opposed to % based.
>>37660744
If you're still able to progress session to session or week to week, there's really no need to bother with percentages (except maybe to give you an idea of what weight to start at).
They just start to get useful as a guide when you're at the point of requiring longer training cycles.
Doing this for the past two months, thoughts? Its's 3x8 not 2x8 btw too lazy to edit it
Training Texas Method.
Going to be out of town Thursday-Sunday, with no access to a gym.
This means I'm going to miss intensity day.
Should I just start back with volume day on Monday? Or should I start with intensity, setting my whole lifting cycle off.
If I did that my cycle would be shifted to Monday intensity, Wednesday volume, Friday, recovery, which doesn't seem to make much sense.
So I was failing my (what should have been) easy warmup sets and just generally felt like shit and tired and in pain etc. so I decided to go home.
I ate a bit, took some ibuprofen and some fish oil.
Now my question is; should I sleep for a while, then attempt today's workout again later today or just take the time off then go again tomorrow?
On a upper/lower PL split, today is lower body volume
>>37659593
with begginer routines you generally follow them until the squat and deadlift have stalled 3 times
>>37653398
why does isley turn into a frog when he's straining?
>>37661651
pls respond
Trappy, what routine and amount of lifting would you recommend for a guy considering doing something about gender dysphoria? For reference I'm around 5'6, weigh about 125lbs and am between skinny and ottermode.
>>37661756
50 mg Psylocibin
tfw you vote leave then head to the gym and rack pull 190x5
feelsgoodman
>>37661756
>a guy considering doing something about gender dysphoria
what did u mean by this.
>>37661845
Basically I'm a transgirl who hasn't done anything about my feelings of gender yet.
>>37661864
I see, and what kind of physique are you aiming for? A skinny female or a hightest girl?
>>37661651
WHAT THE FUCK GUYS
STOP REPLYING SO MUCH TO THE MENTALLY ILL RETARD AND TELL ME WHAT I SHOULD DO YOU FUCKS I HAVE TO DECIDE WHETHER TO GO TO SLEEP OR NOT SOON
>>37661898
Just take the day off, what are you retarded? It was a bum workout, it happens just rest up and get ready for the next one.
>>37661937
This odes not sound conducive towards increasing my total m8
has anyone else had experience with sleeping a bit extra and then trying again the same day?
>>37661892
I think a skinnier look with some muscle would be best for me.
>>37661982
Cardio and bodyweight exercises would probably be the best then.
Maybe with some light weight high reps for your leg work, stiff leg DL's/lunges
>>37661980
You realise your body repairs itself during rest right? And you also grow during rest..
>>37661980
are you a competing powerlifter?
>>37662005
Nothing more than some club and regional meets so far, but yeah.
Been sick though so real hungry for getting back into training.
>>37662000
Yeah, but it also needs stimulus.
I literally didn't even get past my warmup sets now, it was just fucking awful
>not doing suats, deads, bench, ohp and rows every other day because youre a beast who cannot be tamed
>>37662708
I do this +chin-ups.
Gains are steady as long as you eat a shit-ton and sleep 9 hours.
What's a good intermediate program for someone who has done SS? I have been doing it home, is there any program that I can do at home?
>>37653398
4 months novice. 185cm 83kg
How does this routine look?
Workout A
>Squat 3x5
>Bench Press 3x5
>Rows 3x5
>Dips 3x8
>Light deadlifts OR romanian dls
Workout B
>Squat or light/front squats 3x5
>OHP 3x5
>Deadlift 1x5
>Chinups 3xF (currently 6-5-4)
>Shrugs or something for my lats, because my lats suck balls
+ Some ab work when I can
Added the dls on workout A because my grip strength is starting to limit my Deadlift, I know I could get magnesium or chalk but I'm afraid I would look like a complete dyel.
Thinking about light/front squat on workout b since my friend who is a competing powerlifter and a certified trainer with our national oly association said I shouldnt to heavy squats and DLs on the same day...he does have a point, but on the other hand I never feel my legs tired during DL, so I would be ok to continue squatting like I do now. What do you think?
Also I already have pretty big legs and I wouldnt mind learning a new lift or help my mobility/some overlooked muscles.
Yeah, I'm not doing cleans: I'm not an athlete, I want to focus on my back and lats and I dont wanna risk it, since my wrists are shit and dont have someone to teach me form irl
>>37663056
texas method is great if you liked SS.
AxBxCxDx
Cutting and trying to maintain strength.
45min LISS after A and C.
All critique is welcome.
>>37663373
You probably want a tad more deadlift volume (whether that's backoff sets or more sets at the same weight). If you're not treating the squat as aggressively as something like SS, you can handle more deadlift sets.
Maybe throw in some rows of some description on C as well. Not much point programming lateral raises as a major movement either, but its hardly going to be a major issue.
>>37663260
swap chins and dips
if you can't progress every session on squats, then swap B squats for front squats.
As a novice lifter, is OHP'ing 3/3 times a week okay? I can't bench because of an injury.
I'm thinking of switching between rep maxes and rep volume every workout so it'll be like this:
>Day A: OHP 55kg 3/5
>Day B: OHP 45kg 3/8
>>37663056
The Texas Method (developed by Rippletits himself)
Bill Star Intermediate 5x5 (aka Madcow)
Jim Wendler's 5/3/1
>>37663398
I think you're right about the deadlift volume. I'll see if I can squeeze in some more sets. Deadlifting and squating is just very fatiguing for me atm (cutting and asthmatic issues).
The lateral raises are really just an exercise I like to do once in a while. I do them on day C because the squat often completely drains me.
I don't understand how a total of 7-10 sets on intensity day is supposed to be considered good. I did 8 sets alone during Hepburn for one excercise
>>37663260
>I know I could get magnesium or chalk but I'm afraid I would look like a complete dyel
Just use chalk. Your deadlift will increase and so will your grip strength. Anyone who thinks chalk makes you look dyel doesn't belong in the gym.
Why is it considered terrible to do Bench and OHP on the same day when you're doing a whole body routine but acceptable when you're doing an upper/lower split?
>>37663622
Because it's a similar movement with similar muscles (tri, shoulders, chest) and a full body routine implies you're doing one excercise for every movement, covering everything. You're going to workout all day when you start doing variations of curls
>>37663622
Its as much to do with periodization as whether its upper/lower or full body. Whichever one is done second is going to get shafted on the amount of energy you can bring to it. That's fine for most upper/lower splits, because you'll switch it later in the week. you aren't going to be pushing for PRs on everything all the time and you have more time between sessions to recover. On a lot of beginner fullbody routines it isn't as effective, because you're pushing for PR attempts so often and you generally just don't have the recovery to start throwing in a ton more volume each session to train both effectively.
>>37663588
Because theyre meant to be used at different points of your training development.
Hepburn is just LP like SS. When you can't just keep adding weight to the bar session to session or handle the volume 2-3x/week, you gotta change it up. TM is an example of swapping between volume and intensity to keep progress going.
>>37663689
Okay
>>37653398
Hey guys, I'm about to start greyskull LP after a few months on as and I'm wondering what accessories I should add. I play ice hockey and bjj, any suggestions to help with these sports?
Intermediate routine for aesthetics?
>>37663622
It's not really. It's just that full body already has 3 big compounds a day, and 1 pressing movement is enough to keep progress going from session to session, progressing The Press and BP.
Once that gets difficult and more volume is needed, it's more than acceptable to add press on bench days and bench on press days for extra volume.
With an upper lower split theres fewer big compounds/day, so it's fine to start with more volume on each of those days and you won't end up with +1hour sessions to start with
I'm going to switch to a PPL routine. I need something simplistic that I can bang out in an hour, this is what I've come up with but I need more arm work for sure. I'd like to add some bicep and tricep isolation but I don't know where to do it.
PPLx
Pull
Romanian deadlift 3x5
Yates row 5x5 (2x5 heavy, 3x5 lighter)
Chin ups 5x5 (weighted)
Push
Incline bench 5x5 (2x5 heavy, 3x5 lighter)
OH press 5x5 (2x5 heavy, 3x5 lighter)
Dips 5x5
Legs
Back squat 4x6-10
Hamstring curls 4x6-10
Calf raises 3x6-10
>>37663707
Pls respond
>>37663707
>>37663957
Thanks man
>>37663957
Why only 2 main lifts on B?
Is 10 sets on chest enough volume on a PPL split? (Bench and Incline DB press)
>>37663707
I do this variant
Bench / OHP
Rows / Chin ups
Dips / DB curls + reverse EZ bar curls
Romanian deadlift / Front squat
My routine is more focused on aesthetics with minor strength improvements than purely strength. Main lifts are 1x8, 2x5, 1xAMRAP, and accessory work is 3x6-10. Deadlifts are 2x5.
>>37664156
More accessories to help increase the bench/ohp.
Day 1
Power Clean: 5 x 3
Squat: 4 x 6
Romanian Deadlift: 4 x 6
Bench Press: 4 x 6
W. Chinups: 4 x 6
Farmer Walks: 3 x F
Overhead Press: 2 x 10
Medicine Ball Slams: 2 x 25
Sprints: 50m x 15
Day 2
Push Press: 5 x 3
Front Squat: 4 x 6
Snatch Grip Deadlift: 4 x 4
W. Dips: 4 x 6
DB Row: 4 x 6
Leg Raises: 3 x 10
Clap Pushups: 2 x 10
Rowing 4 x 800m
Day 3
Power Clean: 5 x 3
Squat: 4 x 6
Good Morning: 4 x 6
Incline Bench Press: 4 x 6
W. Chinups: 4 x 6
Farmer Walks: 3 x F
One-arm DB Press: 2 x 10
Calf raises: 2 x 25
Sprints: 100m x 10
I also run 2.5 km twice throughout the week.
>>37664172
probably. Consider doing less bench and do weighted dips instead
>>37664172
According to greg nuckols analysing a few studies, 6-8 sets are the best for hypertrophy. More than that actually makes gains slower.
>>37664507
Is Sean10mm's stripped-5x5 any good?
A
Deadlift 5x5
Barbell row 5x5
Press 5x5
B
Squat 5x5
Bench 5x5
Chinup 3xf
I got it from the sticky
>>37664593
5x5 is stupid, do a 3x5 routine and add accessories.
>>37664619
basically SS with accessories?
>>37664638
something like this >>37653778
or this >>37663957 or this >>37659593
Is Zyzz routine good for aesthetics for a skinnyfat 155lbs 5'10" 23 year old?
>>37664652
Thanks, will try that out.
>>37664655
Only if you're running the zyzz stack
>>37653398
>>37663444
>2 hours ago
pls help
>>37663758
plz halp
>>37664704
>>37663444
Yes that's fine.
>>37663588
TM is based on the alternation between volume and intensity. Intensity stuff is purposefully lower on volume.
This variance of level/type of stress allows your body to adapt a lot faster and further - meaning more strength and muscle growth.
It's basically DUP.
>>37663622
It's perfectly acceptable. You just have to alternate - the day you max the bench you do lighter ohp, the day you max the ohp you do lighter benching.
>>37663758
Bottom of the page http://fitsticky.com/texas-method
>>37663373
Looks fine to me, but you might want more bench frequency. While dips are good to help increase the bench, benching with more frequency is simply the most effective way of getting stronger at benching.
I'd add benching to pretty much every workout. Just go heavy on A, then something like paused spoto bench on B, light benching on C, and closegrip bench on D.
The volume/frequency of deadlifting seems fine imo. But you can add more if you feel you need to.
Monday - Chest Tries Shoulders
Tuesday - Back Biceps
Wednesday - Legs abs
Thursday - Chest Tries Shoulders
Friday - Back Biceps
Weekend off
thoughts? I've only been going 1 month.
>>37664803
>bro split
>as a natty
hahahahahahahahahahaha
>>37665431
Assuming he incorporates compounds into his routine.. How is this bad?
>>37665441
>>37665441
nvm I ma retarded
>>37653557
I can't tell anything from this without knowing your sets/reps, exercise selection, etc.
Don't think in bodyparts.
The best way to approach a program is to take 3-6 base exercises (preferably barbell compound lifts), divide them over the days you train in a logical manner, then add secondary exercises and finally isolation and accessory exercises.
What is your experience level? (how long training, how long lifting, what are you lifts)
What are your stats and goals? (height, weight - general strength and fitness, competitive lifting, competitive bodybuilding, other sports...)
What equipment have you access to?
>>37664786
>TM is based on the alternation between volume and intensity. Intensity stuff is purposefully lower on volume.
>This variance of level/type of stress allows your body to adapt a lot faster and further - meaning more strength and muscle growth.
Okay thank you
>>37654657
hey guys can anyone help me with this shit? some more info: home gym, bench, dumbbells
M,W,F.
Bench Press or Overhead Press - 3x5 (Every other day)
Squat - 3x5 or Deadlift - 3x1 (On Wednesdays)
Pulldowns, Bent-over rows or T-bar Row - 5x12,10,8,6,4
T,T.
Cardio
Would this work for cutting?
Would benching twice a week and pressing once be okay be okay with the common ss/gs template? I'm also doing incline after on bench days and dips on press days.
>>37665431
how is this a bro split? He's hitting upper twice a week?
>>37666363
yes
>>37663443
I realized I should do this the last few times I went.
While I can do chinups whenever, dips on bench day are brutal
>>37663601
It's more my insecurities and complete adversion to being messy
>>37653398
>leaning forward on a squat so you can deadlift it back up
powerlifting is a joke, honestly
>>37660799
Pls respond
>>37660799
You better be on some roids or you're wasting your time with all that volume.
>>37666599
>anon doesn't know how to low bar squat
It's called hip drive you silly bitch.
>>37666955
You better be trolling if you imply this is high volume.
>>37664786
I was the first damn comment and you didn't answer me.
>>37653414
>>37661683
It's because he's holding his breath. Doing so can cause a detached retina because it causes blood pressure to spike up to 3x normal.
what best routine to be athlete. strong. explosive. fast. ??
>>37653398
hey trappy the best TM 4 days template with a lot of volume for hyperetphy?
can i do TM with only front squat? also another question,do i have to take a deload week on TM after a while?
Hey trappy will adding arms twice a week on top of my oly routine give me some better arms? Thinking curls, tri pushdown, Chins, dips 3xwhatever
>>37667851
yeah
deloads arent inherently necessary if you're keeping up with recovery
>>37663588
Trappy, is pic related a good intermediate routine if I want to bodybuild naturally? If you answer "diet and rest", which diet?
>>37668312
not really imo
>>37668312
It's similar to what lascek did and he looks amazing for a natty.
>>37668401
Why?
>>37668432
not enough volume
>>37668448
Are you serious? That's so much volume I feel like dying every time.
>>37668457
its a good routine imo but for a natural bodybuilder there is better things,the intensity day its almost pointless for a bodybuilder.if you are training for strenght/aestethic is very good
>>37668492
How does a bodybuilder train then? 3 volume days a week?
>>37669189
You will just stall, you need to vary the type of stress.
>>37669238
That's what I think. Then TM is the best for bodybuilding?
>>37669262
Yeah dude just add accessories for biceps and stuff
Got dumbbells, got binch.
A
Db press 3x8
Incline db press 3x8
Close grip db press 3x8
Triceps extensions 3x8
Sit Ups 3x8
B
Negative chinups 3x8
Incline rows 3x8
One hand rows 3x8
Goblet squat 3x8
Bicep Curls 3x8
AxBxAxBx
With 30 min hiit cardio after every workout. Rate pls pls
>>37666969
>hip drive
>u couldnt lift that weight xDD
>power > olympic
These are the memes powerlifters use to defend their shitty form
>>37653557
>brosplit
0/10 if natty
>>37664638
Basically greyskull
Fuck accessories.
Accessories are for dyels and intermediate lifters
>>37653723
>>37653781
Bad/10
A.
Squat
Ohp
Chin up
Accessory: side lat raise
B.
Bench
Row
Deadlift
Accessory: calf raise
Dont do dips, but if you are a stubborn prick, do them on A.
But dont do dips. Or tricep accessories in general. Upright row is legit dangerous, even with proper form. Do cuban press instead
>>37669624
Probably do double progression 4-8 reps, adding weight when you reach 8 reps.
Dumbbells are sub optimal for progression, but this will get you better results than just 8 reps trying to add weight
>>37669624
>>37670625
P.s. Give yourself an extra rest day
axbxaxx bxaxbxx
>>37659058
Anyone?
>>37659058
Take out curls and dips, add rotator cuff work (facepulls, shoulder raises, all that jazz)
>>37669624
Trash. Have fun curlbro.
What you need is SS
trappy, do you have a version of tm that is for athletic performance? i was doing the 4 day powerlifting one but realized that I miss playing other sports and would like to improve my ability to do them
>>37670698
>the current season on earth is summer
>>37660799
u shud download the app fitnotes
t. regards former s-memo user
I've noticed most of these routines involve lifting weights. I don't really have the money for weights or a gym membership. I just want to get in shape, lose weight, et cetera. Are there any routines that will get me from literally no stamina to hella stamina without needing to lift weights?
>>37653398
Session 1
Exercise Sets Reps Load
Squat 5 5 80% 1RM
Bench 4 8 70% 1RM
Deadlift 6 3 70% 1RM
Session 2
Exercise Sets Reps Load
Deadlift 5 5 80% 1RM
Squat 4 8 70% 1RM
Bench 6 3 70% 1RM
Session 3
Exercise Sets Reps Load
Bench 5 5 80% 1RM
Deadlift 4 8 70% 1RM
Squat 6 3 70% 1RM
Session 4
Exercise Sets Reps Load
Pull-ups 5 6-8 RPE 8-9
Military Press 5 6-8 RPE 8-9
Bent Over Rows 5 6-8 RPE 8-9
Dumbbell Curls 4 10-12 RPE 8-9
Triceps Pushdowns 4 10-12 RPE 8-9
Calf Raises 4 10-12 RPE 8-9
do you like it guys?the periodization is adding weight and set from 1 to week 3 and then in the 4 week you drop 50% intensity on everything but not the power set
>>37659058
>that fucking picture
>>37670635
will consider
>>37670625
can someone explain to me what double progression means?
Also, I changed the squat as the first excercise instead of the 4th so I continually train back and biceps without interruption >>37669624, so now B is like:
Goblet squat 3x8
Negative chinups 3x8
Incline rows 3x8
One hand rows 3x8
Bicep Curls 3x8
I've been at the gym for about a month and a half now, was doing a full body workout issued by a gym PT for a month, now onto another cycle program of
Week 1: AxABAxx
Week 2: BxBABxx
Workout A =
Superset
- Leg Press 3x10-12
- Goblet Squats 3x10-12
Superset
- Dumbbell Lunges 3x10 ea leg
- Back Squat 3x10-12
- Barbell Shoulder Press 3x12
- DB Front Raise 3x12
- DB Lateral Raise 3x12
Workout B =
- Deadlift 3x10-12
- Seated Leg Curl 3x12
- Assisted Pullup 3x12
- Assisted Chinup 2x12
Superset
- Machine Wide Seated Row 3x12
- Machine Chest Press 3x12
Superset
- Benchpress 3x10-12
- One Arm DB rows 3x12
Been doing this workout for about 2 or so weeks now, and am pretty bored, plus don't believe it's the best workout possible for me.. So, I was wondering if I should go to Upper/Lower 4 day split or another routine?
Any help, please fellas?
>>37653398
Trappy, do you know of a Sheiko program that includes front squats? Maybe one of the normal 3 day routines that has a 4th day for front squats and bodybuilding work would be good. If it matters I have around a 450kg total at 79kg body weight and I want to slowly bulk up to the 93kg class.
I really want to include front squats since my squat form is abysmal (see webm).
Why do we keep having these threads when the GOAT routine is already out there?
>>37655555
Do as other anons have said and try sit a bit further back. Also tuck your elbows under the bar some more too.
Checked
>>37674337
why do you do this much weight?
do a bit less and try to keep it good, no?
>>37674337
nice good mornings
>>37655555
those pasty skinny calfs offend me
>>37674780
I'm trying to get into powerlifting, so I want to do as much weight as I can without getting hurt. My form only breaks down that much when I get to Rpe 8.5-10 or so. You can see the first rep wasn't *that* bad.
>>37674796
Yeah, that's why I want to do a routine with front squats to fix it.
>>37674897
makes sense
My current routine is this:
Push
Flat bench press (3x5)
Overhead press (5x5)
Spoto press (2x5)
Tricep press (5x3)
Pull
Close-grip chinups (3x5)
Barbell row (5x5)
Barbell curls (3x10)
Legs
Core work
Squats (5x5)
Deadlifts (3x5)
Rest
Fullbody
Overhead press (1x5)
Incline bench press (3x5)
Bent over row (3x5)
Squats (1x5)
Deadlifts (1x5)
Rest x2
I'm getting pretty bored of it and my progress is halting after doing it for 6 months so I want to change it up.
My only problem is I'm really not sure where to go from here as my equipment is pretty limited since I'm using a home gym.
I want to move into intermediate, so should I just go Texas Method?
What can I do for my shoulders if I can't OHP/or seated press?
Hey I asked this on a QTDDTOT thread but didn't get any answers.
I've been doing my own shitty routine on and off for awhile but decided I should do a real routine and started on SL.
My legs have always been huge and my upperbody has always been small, I'm pretty much a fucking T-Rex already. Is SL (I'm also doing the additional lifts it recommends) just gonna fuck me up and T-Rex me even harder, or will I gain muscle evenly?
>>37676998
>real routine
>SL
do SS m8.
you'll gain muscle all over, but if you're at the latter stages of growth for your legs and not your upper body, your upper body will gain relatively faster.
>>37676998
do greyskull lp, ss is overrated
any routine you coulda come up with fucking sucks
Found this in an aesthetics thread. Any good for a natty?
Monday
Incline db press 4x8-15
Bench 3x8-10
Incline flyes 3x8-10
Dips 3xfailure
Barbell curls 3x8-10
Preacher curls 3x8-10
Tuesday
Squats 4x8-10
Leg press 3x8-20
Leg extensions 3xfailure
Leg curls 3x8-15
Calf raises 3xfailure
Wednesday
Lat Pull downs 3x8-10
Deadlifts 4x8
Long bar rows 3x8-15
Barbell row 3x8-10
Hyperextensions 3x8-10
Thursday
The Press© 4x8-15
Upright row superset with Lat raises 3x8-15
Front raise 3x8-15
Lying rear delt raise 3x8-15
Close grip bench 3x8-15
Pull downs 4x8-15
Skull crushers 3x8-15
Saturday
Deadlifts 3x8
Squats 3x8
Leg extensions 3x10-15
Pullups 3x8-10
>>37678942
>SS is overrated, do this variation of SS
almost sounds like you're just talking shit
also
>implying SS is in anyway praised
its probably one of those most shit on routines here desu
Trappy, can you recommend some good lifting belts?
>>37679038
>you're critizicing SS
>SS is shit
almost sounds like you're just shitposting
>>37679094
SBD new meme belt
Or Inzer
>>37679175
noting that people shit on SS on a specific forum doesn't mean I'm claiming it's shit
almost sounds like you have the reading comprehension of a retarded 5 year old
Opinion on this one?
>>37679309
>so go fuck yourself senpai
Why are you listening to people who post this kind of shit?
Thoughts about BTN press?
I think it´s fine if you have the thoracic/shoulder mobility.
Will I fuck up my shoulders?
Sorry for shitty quality
https://www.youtube.com/watch?v=smcQCv70xs0
>>37678942
>>37678193
Cool thanks all
>>37679309
The routine itself is okay. Throw in some weight on the chins and dips. Polite sage because it looks like you already got help on the routine...
>>37678966
No, it's a brosplit
>>37679505
Nuts. What's good for aesthetics then? And yes I rode SS to completion a while ago.
>5'11 195lb around 25%-30% bf
>can't do bodyweight dips and chinups
>most routines have them
Shit is there some exercise to replace or help me with them?
Strong legs and noodle arms
>>37679523
Nearly everything in /ag/ is brosplits from """nattys""". I personally think Lyle McDonald's Generic Bulking Routine or PHUL might be good fits for you.
Check out trappy's fit sticky. Many people may recommend PPL with emphasis of doing PPLxPPLx or PPLPPLx. I'd recommend considering something from one of the screenshots on the bottom of this page:
http://fitsticky.com/texas-method
>>37679419
Not really mine just saw it in some random thread
He was saying it was better than the one in the sticky so I wanted to check
>>37679573
Sorry for being rude, then.
"Better" is subjective. Phrak's Greyskull LP (and the /fit/ alternatives) are reasonably good alternatives to SS in my opinion. The most important thing is that you're taking advantage of Linear Progression imo.
>>37679573
I'd just do >>37663957
it's the best version around and has no memes.
>>37679559
bench dips, and assisted or negative chinups
>>37679192
I dont see any SBD belts for sale online.
Which inzer do you recommend?
>>37680026
SBD are being released soon.
Inzer lever.
Does deadlift work the lats more than lat pulldown? I never feel my lats during a lat pulldown but i do feel it after deadlift.
>>37679563
Thanks :3 when I become aesthetic I'll hunt you down and fug you in gratitude
>>37676264
What are your lifts?
you probably aren't an intermediate...you are struggling to add weight onto your bench every session because you are only benching once a week, same with OHP.
>>37680111
ty senpai
im thinking about pushing myself from MWF starting strength to every other day
i definitely cant handle the squat volume doing that (so to adjust I'd just add squat rest days), but what about the other lifts? my gut says I wont have volume issues with anything besides deadlifts but yall might know better
stats:
> week5 finished
> ohp 65 -> 87.5
> bench 95 -> 125
> squat 95 -> 165
> deadlift 135 -> 230
>>37680253
For 5x5, 40kg on OHP and 50kg on bench
Wk1:
Monday: Squat 5x3, bench 5x5
Wednesday: Deadlift 5x3, 3x6 lighter, 2 sets of wrist rolls and hanging leg raises
Friday: Squat 5-3-2, bench 5-3-2
Wk 2:
Monday: Deadlift 5x3, bench 5x5
Wednesday: Squat 5x5, 3x8 lighter, then 2 sets of wrist rolls/ leg raises
Friday: Deadlift 5-3-2, bench 3x5+
Every saturday:
Btn press 3x8
Chinups 3x6
db rows 3x8
barbell curls 3x8
face pulls 3x8
what are the pros/cons of using straps to front squat vs the clean grip? after almost breaking my wrist bailing poorly i'm thinking of using the clean grip for my warm up sets to maintain flexibility, then switching to straps on my work sets.
>>37682185
That's fine for general strength training, unless you plan on doing olympic weightlifting. In that case you should use a clean grip and work on improving your wrist mobility.
Be careful not to drop the bar though, and don't put it too close to your neck or you can pass out, keep it on the shoulders with your elbows up - right above the clavicles.
What's a good SS variant for resistance bands only?
Please, /fit/, NEET here and my idiot parents bought me resistance bands instead of a gym membership. I need an answer else I won't make it.
PLS respond
>>37682929
1x1 neet depression sadness
>>37682929
You are a neet that lives at home with your parents that wants to join the gym and your parents give you resistance bands instead? I got news for you, your parents are sabotaging your development and growth. You are stuck in an Oedipal family that wants to keep you undeveloped and dependent upon them so that you can never leave them. They probably encourage you in subtle ways to not socialize and other stuff. Good luck breaking away from that pal. As for training with resistance bands, you won't make it.
Anyone give some thoughts on this early-intermediate program i made? It's based off a TM/sheiko program from the stitcky with OHP added in
I started with 5x5 after not seeing results or progress with SS. Also added some arm and upper back exercises and some HIIT.
A:
5x5 Squat
5x5 Bench
3x8 Dumbbell Curl
3x8 Barbell Curl
5x5 Overhead press
B:
5x5 Bench
3x8 Dumbbell Curl
3x8 Barbell Curl
5x5 Overhead press
5x5 Deadlift
C:
15-20 min HIIT (running)
3x5 Chinups
3x5 Pullups
3x8 Pulley
Abs and core
ACBCA / BCACB
Not sure if this will work better but at least I have seen some progress in squat, dl and overhead press. Bench is the same more or less (i progress and then go back).
Is this ok? I'm still kinda doing baby lifts.
>>37683971
dear lord he might actually belive that
anywhooo just do a 5x 5 programm using bands plus bodyweight
>>37684072
how the fuck is this anything like sheiko
total retardation, very low squat volume and deadlift volume
just follow a proven periodized routine if you're an intermediate
>>37653585
more work does equal more gains in the long term, training volume is the biggest determinant of progress
instead just do SS and each time you stall and deload add a set or two and work back up
i.e fail 3x5 once, deload 15% (more than the standard 10%) and do 4x5 or 5x5, work back up.
>>37684861
you evidently don't understand what you're talking about and should stop giving advice desu
>>37685105
ayy lmao
one day you'll learn
>>37685132
have fun doing 10x5 3x/week wondering why you're getting weaker even though 'muh volume'
one day you'll learn volume isn't the only determinant of progress and not the only training principle that needs to be manipulated past the rank novice stage.
