Last thread got 404'd.
>>35094789
Post your routines for help and feedback, or just to inspire others.
Give help and feedback if you know what you're talking about.
Could I please get some advice on this adapted PHAT routine.
AB Day
Woodchoppers 3x15
Dumbbell Side Bends 2x15-20
Roman Chair Knee Raises 3x15
Hanging Leg Raises 2x15-20
Decline Crunches 3x15
Ab Wheel 2 times to failure
>>35111209
Oops
Upper Body Power Day
Pendlay Row 3x5
Weighted Pull Ups 2x6-10
Weighted Rack Chins 2x6-10
Dumbbell Bench Press 3x5
Weighted Dips 3x6-10
Dumbbell Shoulder Press 3x6-10
EZ Bar Curls 3x6-10
Skull Crushers 3x6-10
Lower Body Power Day
Squats 3x5
Leg Extensions 3x6-10
Lying Leg Curls 3x6-10
Standing Calf Raises
Woodchoppers 3x15-20
Weighted Knee Tucks 3x15-20
Weighted Decline Crunches 3x15-20
Back and Shoulder Hypertrophy Day
Pendlay Rows 70% Weight 6x3
Weighted Rack Chins 3x8-12
Seated Cable Rows 3x8-12
Dumbbell Rows 2x12-15
Shrugs 3x8-12
Dumbbell Shoulder Press 3x8-12
Face Pulls 2x12-15
Side Lateral Raises 3x12-20
Lower Body Hypertrophy Day
Squats 70% Weight 6x3
Leg Press 3x8-12
Leg Extensions 3x15-20
SLDL 3X8-12
Lying Leg Curls 3x12-15
Standing Calf Raises 4x10-15
Seated Calf Raises 3x15-20
Chest and Arms Hypertrophy Day
Dumbbell Bench Press 70% Weight 6x3
Incline Dumbbell Press 3x8-12
Hammer Chest Press 3x12-15
Chest Fly 2x15-20
EZ Bar Curls 3x8-12
Dumbbell Concentration Curls 2x12-15
Hammer Curls 2x15-20
Skullcrushers 3x8-12
Rope Pushdowns 2x12-15
Kickbacks 2x15-20
>A
Bench press
Wide grip rows
Incline DB press
Close grip rows
DB flyes
Rear delt flyes
Face pulls
>B
Leg ext
Leg curls
Split squats
Lunges
Some rehab glute exercises
Back raises
Abs
>C
Military press
Pullups
DB shoulder press
Lat pulldowns
Lateral raises
Shrugs
>D
Clise grip bench
Sitting BB bi curls
Lying tri ext
DB bi curls
Tri rope ext
Hammer curls
Abs
ABCDxABCDx...
Rep ranges and weight vary heavy/low and light/high. Mostly do 5 sets early and 3 sets later in the workout.
Reason I don't squat or DL is lower back and knee problems atm.
>>35111213
PHAT's exercise selection is way too big. Concentrate on getting stronger on a few exercises, not a hundred.
>>35111070
OH hai. You still shilling this crap?
Chest / Back day 1
Bench
Incline bench
Flies
Deadlifts
Lat pulldowns (cant do proper pullups cuz weak)
Rows
Shoulders / Arms day 2
The Press
Upright Barbell Row
Shoulder flies
Preacher curls with bar
Hammer curls
tricep extentions
Dips 3x to failure
i do this 4 times a week with 5x5 as a base
>>35112717
also squats on day 2
Day 1
Mile Run
A-Box Jumps: 3 reps
B-Front Squat: Work up to 3RM, body weight max reps, 1 plate max reps
A-Romanian Deadlifts: 3x5-8
B-Hanging Leg Raises: 3x8-12
Day 2
Long Run
Bench Press: Work up to 3RM, body weight max reps, 1 plate max reps
Dips: 3xMAX
A-Close Grip Bench: 3x5-8
B-Side Raises: 3x8-15
Day 3
Mile Run
Power Cleans: Work up to 1RM, only one failure allowed
Deadlift: Work up to 3RM, 3 plate max reps, body weight max reps
Pullups: Max reps in 5 minutes
Barbell Row: 3x5-8
A-Curls: 3x10-12
B-Shrugs: 3x8-12
Day 4
Long Run
Overhead Press: Work up to 3RM, 95 pounds max reps, 85 pounds max reps
Incline Bench Press: 4x5-8
Overhead Tricep Extensions:3x8-12
>>35112655
>crap
Please explain why it's crap.
Pro-tip: You don't have enough knowledge or experience to do so.
Ah, the same autismo faggot who made up a routine after quitting SS is shilling his routine.
>>35111070
most of these routines are absolutely fine, it's just that literally no one who copypastes their routine here tells what their lifting background is and what is it they are lifting for, just to look better, or want to do general strength training, or something else. thats why there are so many routines, each one is designed with their own goals in mind
these threads just end up being a collection of routines no one comments on
>>35112956
Ah, the same shitposter who comes in to say the routine is "crap", but when asked why just dodges the question and goes to personal insults.
I'm not even the dude who made the routine, I just took it out of /fit/.
>>35113033
You haven't been around these threads, have you? People get lots of feedback from them. Just check the previous thread: >>>35094789
http://www.bodybuilding.com/fun/train-like-ronaldo-build-a-body-for-a-better-game.html
>pls rate this for a beginner who wants to train to look ripped and get better at football (european)
Is Candito LP or 6 week alright for a beginner?
A
Squat 3x5
Db bench press 3x10
Military press 3x10
Pull ups 3xf
dips 3xf
Bicep curls 3x10
B
Deadlift 1x5
Db bench 3x10
Shoulder fly 3x10
Lat pull down 3x10
Bicep curls 3x10
Triceps extensions 3x10
Full body 3x a week
>>35113288
I switched from Greyskull to Candito LP and haven't regretted it, progressing again and the paused stuff really helps with form. The 6 week program is for advanced trainees really.
>>35112868
>>35112868
>>35112868
Too much volume
>>35113274
(if you don't want to go to the site)
Day 1 : Repeat circuit 3X
Barbell squat : 8 reps
Box Jumps(>20 inch): 10 reps
Broad Jump : 8 reps
Jumping lunge : 8 reps per leg
Lateral bound (12 inch): 10 reps
Day 2:
Rest
Day 3 (Repeat 3X) :
Burpee pull-up : 10-15 reps
Bench dips : 20 reps
Push ups : 20-30 reps
Medicine Ball toss : 15 reps
Push press : 10 reps
Day 4:
Power cleans: 5 sets of 5 reps
Sprinting 8 sets of 200 m reps
Day 5
One arm side deadlift: 3 sets of 5 reps (each arm)
Dumbell One Legged deadlift : 2 sets of 10 reps (each leg)
Knee tuck jump : 3 sets of 10-12 reps
Overhead Slam : 3 sets of 10-12 reps
One Leg Barbell Squat : 2 sets of 5 reps (each leg)
Hanging Leg Raise : 3 sets of 10-15 reps
Day 6:
Rest
Day 7
Rope Jumping : 10 sets of 1 min on, 1 min rest
Resistance sprinting : 10 sets of 50 m
>>35112868
Sure I don't. I cba to explain it one more time. Gl with your gains.
Can some one comment on my routine, it's a modified Starting Strength that includes more upper body work. I've been doing it for 2 months now for increased strength and figure after 6-8 months I'll reevaluate and find a program for aesthetics if need be.
Workout A:
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 Dips (love these more than I thought I would)
Workout B:
3x5 Squat
3x5 OHP
3x5 Bent-over rows
2x5-8 pull-ups
Supplemental (last workout of the week):
Lying triceps extensions 2x8-12
dumbbell curls 2x8-12
>>35113288
If you're totally new, never lifted before, just do SS + accessories. You don't need more complex programming than that.
A.
3x5 bench
3x5 squat
3x5 row
3x10 skullcrushers
2x15 weighted situps
B.
3x5 overhead press
2x3 deadlift
3x5 chinup
3x10 hammer curls
2x15 seated calf raises
AxBxAxx
BxAxBxx
R8.
PPxPPxx
Push:
Bench Press 3x5/Shoulder Press 3x5
Squats 3x5
Shoulder Press 3x8-12/Bench press 3x8-12
Incline Dumbell Press 3x8-12
Overhead Tricep Extension 3x8-12
Lateral Raises 3x8-12
Pull:
Deadlifts 1x5+/Dumbell Rows 3x5
Pullups OR Chinups 3x8-12
Chest supported rows 3x8-12
Face Pulls 3x15-20
Seated Incline Dumbell Curls 3x8-12
Anything I need to change? (I do squats and deadlifts instead of having leg days because I can't get to the gym on weekends)
>>35113672
what do you mean by accessories?
>>35113954
A handful of additional exercises to complement the program and make up for areas it doesn't emphasize. Squatting, deadlifting, benching, and doing overhead press will do great things for your legs, back, shoulders, chest, and triceps, but not much for your biceps or lats. Adding a few sets of biceps curls, weighted pullups or dips, and shrugs/farmer's walks/static holds will hit those neglected areas.
>>35113954
See
>>35113513
This anon is supplementing SS with additional exercises. I disagree with swapping out power cleans for bent over rows tho
>>35112456
Just did 11x100 Bench Press today. Personal best for me. No spotter.
Feels good.
Tuesday:
Squat / Bench / Pendlay
5x10 DB Bench
5x10 LTE
Thursday:
Squat / Military / Deadlift
5x10 DB Military Press
5x10 Chin-ups
Saturday:
Squat / Bench / Pendlay
5x10 LTE
5x10 Ab-Rollouts
This is my MADCOW 5x5 program
>>35114182
Kg right?
How long should I do Canditos program? What's a good followup after it?
Ice Cream Fitness:
Does it have ANY redeeming value? Why the fuck is it so popular when the creator looks like a golem?
Serious questions.
>>35114302
Great routine for a novice. Probably one of the best you can do.
>>35114319
That's your opinion, don't state it as fact.
>>35114319
Incorrect.
>>35114347
>>35114346
You pussies can't handle the volume?
>>35114355
Yeah, I'm not gonna continue with this straw man argument.
Try killing yourself.
Bulgarian method powerlifting. Nobody ever responds to me here so I'll wait to elaborate.
>>35114367
Tell me one thing that's wrong with the routine.
Here's my routine:
>go to the gym
>warm up with random exercises
>whatever I feel like I really really don't want to do again, I do 5x8
EVERY DAY LEG DAY ROUTINES ARE FOR FAGS
>>35114393
I'll name a few things:
>Ab work
There's simply too much ab volume and frequency, Jason Blaha even advocates that you can work abs during rest days, which may be fine for very early novices but eventually becomes taxing and fatigues the abdominal a, which in turn offers less support and strength for Heacy squats and deadlifts. That's a BIG issue because your abs brace your lower back and when they are fatigued and weak you're just going to fold over yourself and hear irate something.
>Deadlifts immediately after squats
You're giving yourself zero time to recover from squats and you deadlifts will suffer because of this, you initiate the deadlifts with the legs, but if they're fatigued from 5x5 squats at a 140kilo then you'll find yourself underpreforming slightly.
>Volume
3x8, 2x a week, is shit volume, worthless. People who have run Blahas program only ever come out looking lean and small.
>rows
There is a stupid amount of barbell row volume.
>barbell shrugs
Are a good way to fuck your shoulders up as the rotator cuff is in a free hanging movement.
>no vertical pulls
Some may argue against this, and that's fair, but those who do usually weigh 140kg and over.
Other than that there's not much to the program. It's worthless, it was never even needed. Why not just run Starting strength with curls and lying Tricep extensions like the book recommends?
There's a lot more valuable information reading that book and choosing appropriate accessorise or assistance lifts.
>>35114319
Lemme guess, new to lifting?
Anything wrong with Reg Parks Beginner program?
Reg Park's Beginner Program:
A.
5x5 back squat
5x5 Chinups/pullups
5x5 dips/bench press
2x10 barbell curls
2x15-20 calf work
2x10 wrist work
B.
5x5 Front squat
5x5 rows
5x5 press
3x5 deadlift
2x15-20 calf work
2x10 wrist work
AxBxAxx
BxAxBxx
3x5 and 5x5 sets have 1st set at 60% and 2nd set is at 80% of working weight.
Current stats: 6'/180lbs
Deadlift: 315 x 2
Squat: 215 x 5
Bench: 195 x 5
OHP: 125 x 5
Been doing Reg Parks for 3 months. How much longer should I run it?
>>35114302
all it is is SL with accessories
>>35114566
How are your knees? Not too much squat?
>>35114611
I can do 165 x 3 on front squats on B days. Idk I have long femurs but have always had a weak squat.
>>35111070
does anyone have results for this routine? the black version seems decent.
also has anyone done GVT? what were your results?
>>35113363
For you.
>instructions
>you should do 3-6 months of SS before PHIR.
>you can remove any Hypertrophy exercise to fit your schedule
>Ancillary Strength exercises can also be removed/customised.
>You can customise the exercise order to enhance progression
The program literally tells you to choose how much volume you want to do.
>>35114719
New to lifting I'm assuming?
Tuesday:
Squat / Bench / Pendlay
5x10 DB Bench
5x10 LTE
Thursday:
Squat / Military / Deadlift
5x10 DB Military Press
5x10 Chin-ups
Saturday:
Squat / Bench / Pendlay
5x10 LTE
5x10 Ab-Rollouts
This is my MADCOW 5x5 program
>>35114719
>>35111070
Not that guy, but volume isn't even the issue here. The program literally has only 6 exercises set in stone. Everything else is removable. What the hell is up with that? A fucking cop-out if I've ever seen one. So you're telling me that I can run the program bare-bones with those 6 exercises and still do well on it? Yeah ok.
>No info on what the purple text indicates
>Maxing out sumo DL right after conventional (I've actually never seen this before, props to the creator of this program)...two days after low bar AND front squats 3x5
>Calls it "power" when there are no power movements/reps (aside from power cleans...which are optional). Should be called strength-hypertrophy if anything
Just because someone took the time to make his program look nice and professional, doesn't mean it's good. It would be much better to plan your workouts in phases. As an intermediate, do Madcow or TM for a couple months, then run a PPL with high volume to get some mass. And just keep rotating between the two phases.
>>35114231
Of course.
Forgot how retarded it is that imperial measurements still exist.
Oh god not that PHIR shit again
>>35114945
What's the best format for strength and hypertrophy for an intermediate? upper/lower,full body, ppl 5-6 days, or phat? I am able to workout every day since I have a home gym.
>>35115069
How long benching? I'm stalling my bench big time and would like some advice.
What's your best bench assistance lift?
>>35115054
is it actually a good idea to rotate strength and hypertrophy training? Ive used the reddit p/p/l for 3 months and my lifts are starting to regress now (not due to sleep or diet). my lifts arent that good (115x5,160x5,255x5,325x5 at 190lbs) but weekly gains just arent happening.
>>35115084
It doesnt matter that much if you do PPL or upper/lower desu. If you want the best results, put your effort on recovery and food. And food.
>>35115132
>my lifts are starting to regress now (not due to sleep or diet). my lifts arent that good (115x5,160x5,255x5,325x5 at 190lbs) but weekly gains just arent happening.
>>35115155
que pasa?
>>35115134
My diet is on point as far as calories and macros go. I'm just have a hard time finding a good routine.
>>35115132
In my opinion, yes. But then again I'm just some random anon on a cantonese weeaboo forum. It's really hard to get both strength and hypertrophy gains simultaneously. You have be gifted with some amazing recovery, maybe even get some help from PEDs. I personally think rotating every 3 months is ideal. I've seen people do 6 months as well. At your numbers, I would start with a strength phase and then go hard on a bro split or ppl in a few months. Regardless of what people on here say, bro splits are great for putting on mass.
>>35115214
Just take something from the sticky. You aren't that unique that those basic programs dont work on you. If they don't, the reason is not in the routine.
But desu all pple should learn to do a routine for their own. But that''s not going to happen before they gain enough knowledge. Just buy basic programming book or something and learn to do a routine that suits for you.
I never really understood why strict routines are so popular, like "do 3x6 and increase weight. When you stall, drop weight and continue". That just doesn't leave much variety for your training session. Like i find it better to improvise things a bit but not too much. Like if last time i did 3x3x120kg with 1-2reps in the bank, now i'd probably try something like 1x4x120kg, 1x6x115kg, 1x3x122.5kg etc.
Simply: Just raise the overload progressively, keeping 1-2 reps in the bank in most sessions. On brosplits this may not be the best advice.
>>35115417
I'll just keep doing ppl then. I did order Practical Programming. Is it good?
>>35115488
Haven't read it, but i think so.
>>35115620
How should I progress on my lifts that aren't 531? More reps each week or increase sets until i can up the weight?
>>35115737
>>35115620
I was also thinking about giving back it's own day, so PPL UL.
Lads, what is your opinion/experience on hepburn?
>>35111070
This routine seems p. dumb. A 4 day upper/lower split with one heavy push and one heavy pull makes way more sense.
Who made this Shit.
>>35112868
>>35111070
protip:
you'll never post cbt and stats to prove us wrong
but you'll blatantly claim this shit's the best thing ever
i'd bet my life this was written by a dyel (gee, i guess he could prove us wrong now?)
>>35115737
that fuckin lower1 day man, how do you not want to die after that. Are you just doing the basic 5/3/1 Deadlift sets, or big but boring too?
>>35115793
I'm just doing the required reps for 5/3/1 with deadlifts. So it's really only 1 heavy set.
>>35115873
and here's the deranged 140lb trap giving people fitness advice
>>35115873
why are you shilling for this in every single thread it gets posted?
ABCxD
Killing your legs on C, and then thinking about doing heavy diddlys/squats on D? Wtf. You have to literally lift babbyweights to be able to do that, or even manage all that volume with so little recovery. Its pretty dumb to walk into a training session, when you're not going to make much out of it.
Anonymous 12/02/15(Wed)19:31:36 No.35114842â–¶
File: image.jpg (1020 KB, 2136x3201)
1020 KB
Tuesday:
Squat / Bench / Pendlay
5x10 DB Bench
5x10 LTE
Thursday:
Squat / Military / Deadlift
5x10 DB Military Press
5x10 Chin-ups
Saturday:
Squat / Bench / Pendlay
5x10 LTE
5x10 Ab-Rollouts
This is my MADCOW 5x5 program
>mfw dyels argue about a shopping list of exercises
>mfw the "routine" is suppose to be a troll
>mfw this thread
>>35115873
Something in the format of
>heavy push
>heavy pull
>light push
>light pull
>isolation / hypertrophy
E.g
Upper A
--------
Heavy - 3-5 minutes rest
3x5 Flat Bench
3x5 Weighted Chins
Light - 2-3 minutes rest
3x8-12 OHP
3x8-12 Heavy ass dumbell Rows
ISO - 1-1.5 minutes rest
2x15 Curls
2x15 Later raises / Rear delt flies
Lower B
--------
Heavy - 5-8 minutes
Squats 3x5
Light 3-5 minutes
RDL 3x8
Split squats 3x8
Iso 1-1.5
3x8-12 Seated Calves
Abs
Upper C
--------
Heavy - 3-5 minutes rest
3x5 OHP
3x5 Pendlay Rows
Light - 2-3 minutes rest
3x8-12 Weighted dips
3xf wide grip pullups
ISO - 1-1.5 minutes rest
2x15 Skull crushers
2x15 Face pulls
Lower D
--------
Deadlifts 1x5
Light 3-5 minutes
3x8 squats
3x8 weighted back extensions
Iso 1-1.5
3x8-12 calves standing
Abs
Light exercises don't matter so much, swap and sub as you see fit
>>35115996
This guy gets it. "Routines" are just shopping lists of exercises. Programming is the key. You can just add bunch of exercises and strict rep and sets, but that doesn't tell anything. I'll just suppose that you're going to increase weight every session becouse you don't have a program.
>>35115102
130kg a year ago. Stopped maxing when my shoulders didn't like it. Injured my back at the same time which sucked.
Increasing strength? Max pref with a spotter every second or third week (not every chest session).
Then there's really a lot of ways you can do it. Progressive overloading. Do 5x5 until you can do more than 5 and add weight. Eat lots of food etc. Gaining weight helps the bench a lot. Use powerlifting method/form.
>>35116023
Hit the nail on the head.
Shame I will be your only (you)
>>35116089
Are u really a trap?
>>35116089
Canditos strength /control
>>35115955
I'm not that guy, but I'll pretend to be.
"You should be able to program the volume on C-day so that you can recover and do Deadlifts on D, otherwise you are not intermediate and should do SS".
Nothing you say is going to matter, you're dealing with a truely devoted troll.
>>35116023
>>35116090
nobody knows how to train
90% of /fit/izens (and you think of us as people who understand something about lifting and progression) post all the similar routines (bench 3x5 followed by ohp 3x8, or whatever.) just different days (some split it as u/l split, some as ppl and some do fullbody)
none of these have a progression scheme (at least a simple dup)
i'm just curious then what do 99% of other gym-goers do (assuming that vast majority of them probably don't have nearly as much training knowledge as your average /fit/izen)
How long should I do SS? Warning, I'm literally an aushwitz.
Also, after doing SS for X amount of months you recommend, do I switch to another routine like PPL or GreySkull? Or something else entirely
>>35116231
As long as you are still able making progress on it.
>>35116231
Stick with it until you can no longer add 2.5kg a session
Then look into
>Texas method
>Madcow 5x5
>Canditos 6week program
>A gay ass split or something idc
>>35116240
*able to make
Reminder to report all avatar posters
https://sys.4chan.org/fit/imgboard.php?mode=report&no=35116089
To be honest, these days I just brosplit with ultra high volume.
For each lift I work up in sets of 10 to a 10RM, then go down in weight for 5-7 sets to failure.
M: Chest & core
T: Back
W: Legs #1
Th: Shoulders
F: Arms
S: Legs #2
Su: rest
What I do on any given day is pretty obvious. Compounds first, then isolations.
>>35116249
>I'm not "shilling" every time it's posted
you alwas post "solid routine op, 9/10" for this
cmon
>>35116249
Well, thank you trappy. You're one of the few here who gives good advice.
>>35116277
Maybe if you don't eat.
Intermediate programming is superior due ro specialisation, more advanced lifts and techniques as well as a wider choice of what skills you'd wish to learn.
For example after 6 months of SS you reach 1/2/3/4 arbitrary units of strength so you can then chose a program based off goals such as
>strongman
>weightlifting
>powerlifting
>bodybuilding
>football
>martial arts
The list goes on.
SS is nothing more than general strength, there is no specialisation. It's a good football strength program I guess.
>>35116249
>as this >>35116001 routine, which is supposed to be "better", does worse. It doesn't give a single day of rest between the heavy back training and the deadlifts
Didn't even check the routine, but there's nothing wrong with doing deadlifts after a back day. Deadlift focuses mainly on glutes and hamstrings, and your lower back only works as a stabilizer. If that back day was heavy on your lower back, then it could be hard to do some volume deadlifts.
And we all know that you're the one that should be on SS
>>35115916
>judging a person's experience and knowledge by who they are instead of their words
Bugger off, trappy is pretty much the only person to be consistently giving good advice on these threads. She knows a lot more about this shit than you and the other people who shit on her.
Wish this thread was as good as yesterday's. Fucking shitposters always ruining everything.
>>35116337
>but there's nothing wrong with doing deadlifts after a back day. Deadlift focuses mainly on glutes and hamstrings, and your lower back only works as a stabilizer
Fucking DYEL, gtfo.
kek trappy got btfo'd
>>35116337
>"If I'd do 5/3/1 I'd do it this way, if I'd be doing that I'd do it that way"
Guy squats sub 60kg and probably can't press more than a 5kg dumbbell yet writes posts as if he's been there, done that.
>>35116369
Trappy works as a coach in a real gym. Just so you know.
>>35116358
Out of arguments?
>>35116358
>She
>her
>>35116377
No, I'm just astonished by how little you know about deadlifts. I suggest you start by reading Starting Strength book. You can come back to posting here later.
Trappy is gone now, shit
>>35114370
Go on
>>35116376
So do many, GOOD coaches are far and few.
Trappy presents his opinions as fact so nobody really challenges him too much.
He is particularly full of shut but I never say anything because I'm not stupid enough to ask him for advice.
Abandon thread
>>35114370
Elabrate plz
>>35116396
Well why don't you tell me about it, mr. starting strength? Or do you want me to make a list of every muscle that works on a deadlift? Oh yes, m. piriformis does work too and is very important to mention! Dude, the dynamic strength in deadlift comes mainly from extending your hips, which is mainly done by hamstrings and glutes. Depending on your form your quads for example can do little to medium work, but the ROM is short.
>>35116413
>Trappy presents his opinions as fact
No she doesn't. She consistently says stuff like "this is a very personal thing" and "if it works for you, then do it. The routine is yours, you should have fun with it and do what you like."
Go be a butthurt dyel somewhere else. Everyone here values trappy's advice because she gives good advice.
>>35116440
Yeah, stop ban evading you degenerate transsexual retard
I'm stuck at home since I can't afford the gym until the new year. Can't deadlift since I've only got 70kg of weights. Doing a ghetto PPL in the meantime.
Would really appreciate a critique, tear it to shreds pls fit.
Push
--------
Barbell Bench Press 3x5
Incline DB Bench Press 3x8
Incline DB Flyes 3x10
DB Pullover 3x8
Lying Triceps Extension 3x10
DB Overhead Tricep Extensions 3x12
Farmer's Walks 2x30 seconds each arm
Pull
------
Pendlay Row 3x8
Pullups 3xF
DB Row 3x20
Rear Delt DB Flyes 4x15
Barbell Curls 3x10
Hammer Curls 3x10
Wrist Curls 4xF
Legs & Shoulders
--------------------------
Clean & OHP 3x5
Zercher Squats 3x8
Romanian Deadlift 3x8
Lateral DB Raises 4x15
Barbell Glute Bridges 3x12
DB Shrugs 3x15
DB Side Bends 3x20
>>35116436
Stop giving advice until you learn more. Go read the SS book.
>>35116440
>she
fucking degenerate
>>35116479
>got 70kg of weights
not gonna cut it
Part 1
Monday – Shoulders, Back & Triceps
1. Pull ups: 3 sets – 6, 8, 10 (RPT)
2. Seated DB Shoulder Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
3. Bent Over Dumbbell Rows: 3 sets – 4-6, 6-8, 8-10 (RPT)
4. Triceps Rope Push Downs: 3 sets – 6-8, 8-10, 10-12 (RPT)
5. Cable Lateral Raises: Rest Pause
Wednesday – Legs & Abs
1. Pistol Squats: 3 sets – 5, 5 5
2. Romanian Deadlifts: 3 sets – 6, 8, 10 (RPT)
3. Calf Raises: 3 sets – 8-10, 10-12, 12-15 (RPT)
4. Hanging Dip Bar Leg Raises: 3 sets x 10-15 reps
5. Renegade Rows: 3 sets x 6-8 per side
Friday – Chest & Biceps
1. Flat Barbell Bench Press: 3 sets – 6, 8, 10 (RPT)
2. Incline DB Bench Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
3. Incline DB Curls: 3 sets – 4-6, 6-8, 8-10 (RPT)
4. Reverse Grip EZ Curls: Rest Pause
5. Bent Over Flyes: Rest Pause
>>35116552
part 2
>>35116376
Until proof is given, I'll call bullshit on this. Everything ever said just comes off as the guy parroting information that's easily available. Alot of stuff said is usually not bad but that's because there's some anon with 40 exercises in their routine that's talked into reducing it to sub 10 exercises.
I'm pretty sure all the hate on the guy comes from pushing PHIR so fucking hard and trying to make a name on 4chan as some guru without posting vids/pics/lifts. The super-obvious samefagging from time to time doesn't help either.
>>35111070
What the fuck happened to trappy's posts?
>>35116543
I am a small manlet, my bench is only 70.
Only thing it stops me from doing is Deadlifts, hence why I subbed in Pendlay Rows for now.
>>35116560
>Alot of stuff said is usually not bad but that's because there's some anon with 40 exercises in their routine that's talked into reducing it to sub 10 exercises.
per day, that is
>>35116559
Monday – Shoulders, Back & Triceps
1. Pull ups: 3 sets – 6, 8, 10 (RPT)
2. Seated DB Shoulder Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
3. Bent Over Dumbbell Rows: 3 sets – 4-6, 6-8, 8-10 (RPT)
4. Triceps Rope Push Downs: 3 sets – 6-8, 8-10, 10-12 (RPT)
5. Cable Lateral Raises: Rest Pause
Wednesday – Legs & Abs
1. Back Squats: 3 sets – 5, 5 5
2. Romanian Deadlifts: 3 sets – 6, 8, 10 (RPT)
3. Calf Raises: 3 sets – 8-10, 10-12, 12-15 (RPT)
4. Hanging Dip Bar Leg Raises: 3 sets x 10-15 reps
5. Renegade Rows: 3 sets x 6-8 per side
Friday – Chest & Biceps
1. Flat Barbell Bench Press: 3 sets – 6, 8, 10 (RPT)
2. Incline DB Bench Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
3. Incline DB Curls: 3 sets – 4-6, 6-8, 8-10 (RPT)
4. Reverse Grip EZ Curls: Rest Pause
5. Bent Over Flyes: Rest Pause
>>35116561
Probably banned for avatarfagging.
>>35116501
"Just read ss book and you will understand PHIR and my arguments with zero value becouse i dont know how to answer"
I've been going to the gym on and off for the past two years. I've been trying to concentrate a bit more on it though and just dedicate myself even more to it now. It's a bit hard for me to control my diet though since I'm in the military so I pretty much eat whatever they give me, trying to find some protein foods that'll last without refrigeration now that aren't canned tuna, oats and nuts.
This is my routine now, trying to gain some muscle in the next four or so months to come.
It goes something like 1,2,3,rest,1,2,3,1,2,3,rest,1,2,3, (...)
Day 1 (chest + tri)
5x10 db chest fly
5x10 db chest press
5x10 tricep cable pushdowns
5x10 bench press
5x10 incline bench press
5x10 tricep kickback
5x10 chest cable fly
5x dips to fail
5x push ups to fail
Day 2
5x10 OHP
5x10 upright row
5x10 db shrugs
5x10 db lat raise
5x10 lateral cable fly
+abs
usually do something simple like
2x
25x situps
25x crunches
25x leg raises
or I'll just tag along with a buddy and do his since I have no idea how to work abs
Day 3
5x10 deadlift
5x10 bent over bb row
5x10 bicep db curl
5x10 standing bicep cable curls
5x10 lat pulldown
5x10 bicep curl machine
5x to fail pullups
5x to fail chinups
Alongsides this I have athletics training three times every week in which I usually do one of the following:
20min warmup jog + 4x100m + 8x300 meters
or
20 min warmup + 4x100m + 4x800m + 5x200m
or
leg workout at the gym given by our coach
>>35116578
What's avatarfagging?
>>35116590
RIP
>>35116572
kinobody?
>>35116634
yes, greek god with alterations
>>35116634
>>35116634
what's your training background and goals? Are you on steroids? Depending on these things this program is either decent (meme: it's shit because it's not PPL) or not optimal.
Thread is kill. RIP.
>>35116560
Stop being this new, trappy has been around for a long time. She isn't "trying to make a name". She didn't even have a name. We are the one who started calling her "trappy".
>Everything ever said just comes off as the guy parroting information that's easily available
You just haven't been around much. Trappy posts lots of valuable stuff. Pic related.
>>35116561
She gets banned sometimes for using anime pics of like, two or three characters. It's against 4chan's rules for some reason, even though tripfagging is allowed. Go figure.
She only really gets banned when butthurt people start reporting her on mass. Most janitors turn a blind eye when they see her posts because she contributes a lot to /fit/.
We always tell her to tripfag instead of posting those pics, but she's stubborn.
>>35116587
What? I'm not even talking about PHIR.
I'm just pointing out you're a dyel who has no idea how deadlifts work. Go educate yourself.
This is the routine I follow and it's been nice, but I want to do something with more volume. In 6'1 140 (inb4 ty skell). Right now I'm gaining weight and lifting at least 4 days a week. My goal was to get stronger.
My lifts so far
Bench:170
Squat: 190
OHP: 130
DL: 280.
>>35116655
my goal is go from pic related into greg. no im not any gear.
RIP thread
>>35116645
did you get his pdf from that hread week ago?
considering it's somewhat low volume also you could run this thing a/b/c/x/xrepeat
>>35116657
She just needs to tripfag. Her advice is pretty good.
>>35116657
You go educate yourself, mr starting strength. If you dont think that deadlift is mainly a hamstring / glute exercise in terms of dynamic efforts, then go fuck your books..
>>35116688
yea i did, im running it axbxaxb repeat.
>>35116701
>>35116676
is greg the guy on the right? are you the guy on the left? greg plitt? i don't get it
Anyway to slap on some mass this routine is pretty ineffective, though I've seen worse. You hit every bodypart once every week save your arms, which is suboptimal for natural lifters.
>>35116770
this is greg, the creator of kinobody. i want to go to pic related
>>35116770
It's marketing towards ignorant new lifters who can make progress doing pretty much anything.
>>35116337
>he never had his lats sore from doing deadlifts
Nice babyweights you're lifting there.
>>35116800
They stabilize, the work is not dynamic dyel. Are you saying you can't OHP and squat on following days because they use abs?
>>35116781
I can recommend Lyle McDonalds generic bulking routine. Just google "jcd fitness lyle mcdonald faq" and you'll find a good pdf explaining the most common questions and how to adapt the routine to fit your needs.
Any tried program (for natural lifters) with higher frequency than 1x a week will increase the overall speed of your gains.
>>35116860
thanks anon
![proper-form-for-deadlift[1].png](https://i.imgur.com/yO83hbR.png "proper-form-for-deadlift[1].png")
>>35116800
the only thing your torso and arms do it transmit to the bar the force your hips and legs produce - the deadlift is essentially hip and knees extension, which are due to glutes, hams and quads
its good mechanics when the bar is the closest it can be from your body, and shoulder extension (pulling the bar to your body) is due to lats
now that you know what a deadlift is, you can go ahead and try to make the idiotic argument that it is a lat exercise
>>35116844
>>35117188
Good job saying something everyone knows.
Please come back when you can deadlift more than 3pl8s (>implying you even lift that much) and know how deadlifts really work.
>he thinks he can deadlift more than 180kg with exhausted lats
Fucking dyels who think they know everything...
>>35116844
Sorry but the lats do a lot more work in the deadlift than your abs during the OHP.
Not only that, but the abs have different fibers and have way faster recovery. That's why you can train your abs everyday.
A better comparison would be to do bench with exhausted shoulders.
>>35117340
all right, so if you agree that the deadlift is hip and knees extension, how is it a lat exercise?
I started lifting this month, I'm 280lbs and 5"11
Routine:
3x15 Cable Curls Biceps
3x15 Cable Curls Triceps
3x15 Behind neck lat pulldowns
3x15 Chess Press Machine
3x15 Low Row Machine
3x15 Vertical Traction Machine
3x15 Standing Shoulder Flyes, Side + Front
For what I've read about lifting, this looks ridiculous but it's what the gym instructor gave me
>>35117530
It's not a "lat exercise".
It's a legs/hips/back exercise. INCLUDING lats.
You have no idea how much work the lats do with heavy deadlifts. It's not just "stabilizing stuff". It's doing heavy work.
The deadlift also includes lifting your back, not just extending the legs and hips. And your hip extensors are not the only muscles responsible for that. Nor are your spinal erectors.
The lats attach to the SCAPULAE, SPINE, and HIPS - and then inserts at the shoulder.
When the lats contract, they help maintain the back angle straight, and transfer the force from the hips to the bar. This "transfer" of force isn't easy work, and they add in extra strength to that. Yes, the lats don't change in length much during the deadlift (though they do have a decent ROM), but their contraction is very intense and they play a major role in the movement.
If your lats are exhausted, your deadlifts will suffer. You won't be able to break PRs. You won't even be able to match your previous PRs.
Once you're lifting heavy and start getting sore lats from deadlifting, you'll understand.
>>35117609
Do SS instead.
>>35117688
The thing is that my knee hurts a little whenever I walk up stairs, I have flat feet and I'm using orthopedic soles so I hope that fixes it, Thought that SS was not for me for that reason
>>35111070
I've got one for you blokes. My buddy sent me pic related today.
Backstory:
He got me into lifting
He went from 275 to 190 over a couple years (lots of running, half marathons, whatnot)
He got me into lifting 1 year ago
Finally after 10 months I convince him to start DL and squats, we do 6 day PPL
Fast forward to today, he sends me pic related because he is bored with PPL
Is it as bad as I think it is? I might consider this if my lifts were respectable and it was cutting season, but they aren't and it isn't. What can I tell him to improve it without him just ignoring me? I'm going to stay on PPL for now
>>35117775
Forgot pic
>>35117688
"lifting your back", meaning the change in the angle of your spine during the deadlift, is the result of extending your knees and hips. and the lats are not involved in hip extension - they only perform shoulder adduction and extension (depending on the rotation of the scapula)
"maintain the back angle straight", meaning keeping a neutral spine, is a function of the spinal erectors and the abs
so the deadlift would be a lat exercise if the lats were responsible for hip and spine extension - in which the lats play no role
>>35117873
I bet you're fine with doing shrugs to failure before deadlifts too, right?
>>35117909
are you fine with doing ab wheel roll-outs before squatting?
i'm sure you don't and that doesn't make the squat an ab exercise
>>35117961
yes i do them after doing my good mornings and then move on to squatting
>>35118023
hey, at least your learned something today
>>35117609
SS+GOMAD
>>35118032
not the anon you've been excessively arguing with btw
Anyone with experience doing juggernaut/inverted juggernaut?
>>35118055
i'm also not the anon he started the discussion with
>>35118152
4chan sure is a glorious place
>>35117873
Fucking hate people who have never done a single heavy deadlift in their life thinking they know more than the people who have.
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
>Heavy barbell deadlifts significantly engages Latissmus Dorsi.
People don't get sore lats from deadlifts for no reason.
Also,
>It also has a synergistic role in extension and lateral flexion of the lumbar spine.
https://en.wikipedia.org/wiki/Latissimus_dorsi_muscle
Do rate if you have the time.
PPL with 2 days on, one day off. (PPxLPxPLx...)
Progression is based off on weight and reps. For example, I am doing 210lbs bench press right now until I can do 3x6. Then I will move up to 215 and do atleast 3x4, aiming for 3x6 and moving up once I do. Never tried this approach before, but I'll give it a go since I have been stuck for quite a while.
STATS:
6´2
190lbs
>BP 235lbs
>DL 396lbs
>SQ 308lbs
>OHP 165lbs
PUSH
>Bench Press 3x4-6
>OHP 3x4-6
>Dips 3x8-10
>Incline DB 3x8-10
>Optional 1 3x10-12
>Optional 2 3x10-12
PULL
>Deadlift 2x4-6
>Seal Row 3x8-10
>Pullups 3x4-6
>Biceps 3x10-12
>Read Delt 3x10-12
>Biceps 3x10-12
LEGS
>Squats 3x4-6
>Romanian DL 3x8-10
>ABS Plyometrics
>Legs Isolation 3x14-16
>ABS Isometrics
>Optional 3x14-16
>>35112651
So are you basically saying PHAT isnt a good routine? I have lifted for one and a half years and jusy finished my first big cut and looking to put on some more mass. Did PHAT during my bulk and had great success but switched to CCs PPL during the cut.
>>35116666
>dat get
do dips instead of skullcrushers desu
quick q bros
should my bench grip width be the same as my ohp grip?
>>35116561
They got deleted and I got a warning, kek.
Not banned tho, which is cool.
>>35116479
The routine is perfectly fine, really.
It sucks that you don't have more weight available, though. 70kg is pretty shitty for a man. But I guess it's better than nothing.
I suggest doing pull-push-legs or legs-push-pull. Having a day between legs and pull is good because of the deadlifts.
I would also recommend doing cable crossovers instead of DB flys, but seems like you don't have access to a cable machine.
>>35116590
That's a pretty mediocre routine. It's like you just picked a list of every exercise for each muscle group and threw it together without even thinking about the split.
I suggest you follow a good program instead, like SS. Yes, you will be doing a lot less stuff, but you will be making a LOT more gains - both in strength and size.
>http://startingstrength.wikia.com/wiki/FAQ:The_Program
After a month or two in the program, you can add extra ancillary isolation exercises for the arms and shoulders, like curls, skullcrushers, lateral raises. Maybe dips, closegrip bench, or cable crossovers too.
But stick with the main routine for a month or two first.
You will be infinitely stronger, and muscle growth under SS is pretty much equal to bodybuilding routines.
>>35116666
OP's routine is pretty good, and has a good amount of volume. Maybe try that one and see if you like it.
>>35117775
Yeah, it looks kind of bad just from doing a quick look. It's the usual type of routine made by people with not much knowledge (no offence to him). It seems to be just a bunch of exercises threw together without any thought or organization behind them.
However, I don't really understand what's going on there. The formatting is a bit confusing. If you could write in your post, I could maybe give a more thorough feedback.
>>35118140
Some guys over over at /plg/ really like inverted juggernaut. Maybe ask them over there?
>>35119793
thanks m8
Pic related is my goal.
---
# Routine
AxBxAxx
## A
- Squat 1x20
- Deadlift 1x5
- Overhead Press 1x20
- Dumbbell Pullover 1x20
## B
- Squat 1x20
- Bench Press 1x20
- Dumbbell Pullover 1x20
- Pull Up 1x20
>>35121446
Forgot to mention that every day I do stomach vacuums. I also perform the couch to 5k routine on my off days (except the last one, where I rest).
Should someone who has been lifting for around a year but always done PPL and U/L everything 3x10-12 do a beginner routine like Reg Park? Or am I not beginner enough?
>>35121446
don't do that
>>35121585
Why not?
>>35121580
no unless you have novice stats
>>35121609
Bench: 115 3x9
DB Shoulder Press: 35s 3x9
Don't squat or deathlift
Literally just do push pull, PPL, or a four day split and you'll make gains if you eat a lot and keep adding weight to the bar. It's so fucking simple. Just do it.
>>35121593
It's absurd. 3x8-12 is the best range for just looking good
>>35121622
From now on, you are a beginner, not a guy who has trained a year with PPL / U/L. Don't mention it.
>>35121639
fug
>>35121622
why did you fuck around in the gym for a year?
you could benefit from 3x5/5x5 routines
>>35121639
this
you'll get ridiculed into oblivion
>>35121653
I didn't know...
If I can't do 5x5 chin ups, what do I do?
>>35121446
>1x20 everything
Been on this for about 2 months and I like it. I aim to add 5 lbs a week but if I can't get off atleast 6 reps on the 3rd set I lower it.
I start off low weight 10 reps than add 2.5 and do 8, than add 2.5 more and add the last set at 6 reps.
I started lifting in June.
Advice would be greatly appreciated.
>>35121682
Do as many as you can, then follow with negatives / use a resistance rubber band
>>35121693
How often do you do this. It'd take atleast 2-3 days for me to be able to press heavily again after that first day. And you literally kill your front delts with it, CGBP is not just a tricep exercise for example, it also hits heavily your front delts and your chest (so it affects recovery).
Same problem with the other day.
>>35121700
I don't have that
>>35121717
2 days on 1 day off
repeat
So mainly I aim for 4 days a week, Ill get 5 if Im feeling optimistic.
>>35121723
Do negatives. Jump up and grab the bar, and let yourself down slowly.
>>35121693
>5 upperbody exercises that involve front delts heavily
>2 upperbody exercises that involve rear delts
nigga i blew my shoulders out by doing too much pressing and not much pulling
push>pull ratio should be at least 1:1
(1:1.5-2 being optimal for long term shoulder health)
not fucking 2.5:1 in favor of push
>>35121723
Your gym doesn't? Then just do negative reps.
>>35121742
>>35121723
do negative reps
focus on heavy rowin (it will help your lats get stronger)
>>35121730
Then use a upper / lower or push / pull split. You have too much volume. Dips for example hit chest, delts, triceps hard, so i wonder why you do them even when you have three other bench presses there already
I'm following this, changed Cleans to 3x5 and DL to 4x5.
I swap Bench and OHP every loop.
Warming up for 3 sets (about 12 reps).
I'm considering a 3rd day for some isolation on biceps, triceps, delts.. Or maybe I should just add them to the A, B days.
Thoughts?
>>35119793
trappy, explain why the deadlift is a leg exercise please
>>35113274
He's a skinny little bitch.lel
Depends what your training for.
I go for hulklike look.
>>35112456
Since I got no feedback I guess my routine is good.
At least it feels good. Have been overtraining/bad diet for many years. Feels good to be able to increase weight each week.
Hey guys, I recently found out about this god (picrel), and decided to become like him. Any information about who he is and what were he doing to get this body?
Back
Deadlift
5set 6 reps 3 plates
dumbell row
4set 10 reps 100 lbs
T-bar row I thinks its called
With a very close grip
4/5 set 8/10 reps 125 lbs recently 150 for 1 or 2 sets
traps with dumbell
4 set 10reps 80 lbs each side
ant that machine that mimic PULL UP
4 8/12 REPS 140/160 LBS
Then T-bar row machine with wide grip
4 - 8/12 80 lbs
What you think? im thinking in changing it a little bit to improve my deadlift and also add grip excersices at the end
>>35122546
>I go for hulklike look.
yeah, i remember my dreams when i was just beginning
you're in for a disappointment (if you aren't cellteching)
>>35122582
*was he doing
Sorry for grammar, not a native speaker
>no responses in other thread, so posting here
clasic bodybuilding split
1: CHEST-ARMS
BP 3x6
Incl. BP 3x6
Chest fly 4x10
Close Grip BP / BB Curl 3x6 supersetted
Lying tric.ext. / Incline Curls 4x10 ss
2: LEGS-CORE
LB Squats 3x6
Front Squats 3x8
Lunges 4x10 (dat dere glute action)
Calves/Abs 3x6 ss
Calves/Abs 4x10 ss
3. SHOULDERS-BACK
Pullups 3x6
DB Rows 3x8
Pulldowns 4x10 (focus on lat isolation)
OHP 3x6 (maybe 2x6 to allow front delts to recover more)
Side Delt Fly 4x10
Rear Delt Row 4x10
Face Pulls 2x15
123x123x (so it's 2x/week, more for some parts)
coming off power-hypertrophy ppl (something similar to coolcicadas>>35118996)
lifts are 395/310/465 at 215
arms (biceps mainly) lagging big time (working them after pullups and rows on ppl didn't do much for me)
also moving on from heavy squat/dl triples figured this would be more optimal for m phsique goals
i should probably move ohp to be done before lats
also, can somebody recommend me some good progression scheme (even weekly-monthly periodization) for main lifts, and some good core isolations?
>>35122504
nice, thank you. there was someone above saying it was a lat exercise
>>35122582
that's adiebrah
https://www.instagram.com/adiebrah/
probably a 5 day bro split
>>35122582
>via 9gag
>>35122582
adie he abused insulin.Sicne he's diabetic iirc/ turned fat for some model show thing he coulda won had he looked like pic related.Kept spamming it on /fit/.
What ever happened to him?
hey guys, I'd very much appreciate some input on this since I am currently at a loss for what to do
starting off a bit about me: I used to be /fit/ and had a good two years under my belt but my inherent back issues (likely minor scoliosis fucking with a nerve) caught up to me and basically made me stop
together with that I developed some pretty shitty hypothyroidism which basically made lifting impossible, so I basically haven't touched a weight for a year and a half
anyhow, since I'm now being medicated and feeling alright, I've decided to pick up lifting again
>the problem is that I cannot do squats because of my back and that I am using a home gym consisting of a barbell, weights and a squat rack with safety bars, ergo no leg press or extensions machines
>deadlifts, on the other hand, are fine
>can I program deadlifts in a way that'll let me replace squats with them? I was thinking higher volume with less weight and sort of sitting down deeper to transfer most of the work to my quads and then just doing some romanians for my hamstrings
>obviously I know from experience how to keep my cns and lower back from getting overtaxed so that's not gonna be an issue
>how would you guys program this?
appreciate your answers guys
>>35122405
Any other good Push/Pull routines?
>>35116691
>>35116657
>>35116358
>>35116440
>she
>her
you are not tricking anyone. Only traps refer to themselves as females.
![maxresdefault[4].jpg](https://i.imgur.com/mQaWzPW.jpg "maxresdefault[4].jpg")
>>35122683
b-but trappy... the lats only extend the shoulders, that is, keep the bar close to the body - that's not enough to say the deadlift is a lat exercise!
the lats aren't responsible for any of the important things that occur during a deadlift - they don't perform knees and hip extension, nor do they keep the spine neutral and allow for force transfer
>>35122744
pls respond
>>35122683
Thank you.
Been doing leg extensions for years. What can I do instead? Probably got problems now since I've been going harder on them. Wanna grow dem quads.
Gotta look up box squats. Been doing lunges and split squats for my glutes since my back can hurt like fuck during both front and back squats. A muscle connecting the bigger back muscles and my hips/glutes has a tear in it. I buttwinked too much on ass to grass heavy squats and did high rep work on 160 kgs and up. That's when my back got hurt. I do a lot of rehab for it but it's still bad some days.
>>35122813
>caring about pronouns
How is tumblr/pol going?
>>35122582
Pic for you
>>35122740
>What ever happened to him?
He got a gf and left us
>>35122933
So what are you? A genderfluid mayo? Because I sexually identify as an attack helicopter myself.
>>35123063
>Yes. You can do conventional deadlifts for the posterior chain, and add in Deficit Deadlifts to work your quads (as it increases the knee flexion). The higher the deficit, the more you will be working your quads.
thanks mate, it's much appreciated
>>35122744
Sumo deadlift works the quads and glutes more and is easier on the back.
>>35123138
I just think penis=male, vagina=female.
Calling your dog a cat doesn't make it one.
>boring stuff
I find it quite fascinating how far people can go with their delusions.
>>35119793
can you trip so I can ignore everything posted here but your posts?
>>35123063
Not that i don't respect your opinion, but i disagree with the upper / lower thing. There are guys that would tell you, that squatting 3x a week is impossible to recover from. And then again there are athletes that squat 6 times a week (olympic weightlifting).
Just becouse your lats have a role in deadlift, doesn't mean that they are unavailable to recover from that single exercise. It just means that you are not used to do your back like that. I did my personal record of chinups 10x30kg with 90,5kg bodyweight after deadlift day, and my last pr was done on push/pull.
Some people even think that you shouldn't do back after bench, becouse it uses lats (like deads) when done correctly.
And i even think, that most of your workouts you should keep 1-2 reps in bank. Before deloading week you can go for maxes or heavy, or however you have planned things. Also Routines like SS, Texas method, Madcow are brought up by mostly Rippetoe, which has his strict, own view how you should do things. Most powerlifters / olympic weightlifters who don't browse forums like /fit/ would just say that those methods are stupid, and you should look into volume training and more open way to increase the overload progressively.
Sorry i can't help but think that you are just a bit brainwashed by Mark Rippetoes view, not that you couldn't get nice results with his way..
>>35123187
but you don't even lift...
>>35111070
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Just been thinking about adding ohp
Took a break for awhile just went back and did a upper power with some squats and deads for fun :p
>>35123262
I do heavy weighted chinups the day before deadlifts and my deadlift flies while chinups start to stall. Bite me.
>>35123262
what routine do you recommend for someone lifting for about a year on and off that has stalled recently twice on bench, but progressing on other lifts? Been doing greyskull lp for maybe 4 months now, SS before that. Thinking of switching to an upper/lower in January.
>inb4 texas method
Not really my cup of tea, and am becoming bored of strength routines
This is literally the best thing you can do. Boost mass, strength and testosterone. Focus on eating carbs in the morning and around training, and protein in the evening.
Upper body 1:
Heavy OHP (3x5 +1x12)
Heavy pullups
Lighter bench (4x8)
Lighter rows (4x8)
Lower body 1:
Heavy DL (3x5)
Lighter squats (4x8)
Calf raises (3x10)
Farmer's walks (short'n'heavy)
1 day rest with cardio maybe
Upper body 2:
Heavy bench (3x5 + 1x12)
Heavy rows (3x5 + 1x12)
Lighter OHP (4x8)
Lighter pullups
Lower body 2:
Heavy squats (3x5 + 1x12)
Lighter DL variation (4x8)
Calf raises (3x10)
Farmer's walks (light'n'far)
>>35123308
every routine is a strength routine to some extent. And if you think about doing something stupid, like 3x10 on main lifts, it will get you nowhere. Just do TM with a lot of accessories.
>>35123315
literally TM line of thinking
>>35123262
>(the 48h thing has been studied multiple times already).
And did you check, what was the amount of work done between the days and with what intensity?
>The role of the lats during the bench is nowhere near the role of them during the Deadlift
I agree, i just wanted to make a point of how different people with different methods/opinions like to do things
>Nope. Texas Method isn't Rip's, Pendlay also uses it a lot. Madcow isn't Rip's either.
Could be my english, but i thought that i said that they are "brought up", meaning that he brings them to the light.
>which has his strict, own view how you should do things
I meant to say "who", meaning rippetoe. Texas method is just about shifting intensity and volume on different days as far as i know, it has nothing to do with templates like you said. But why i mentioned is that on rippetoes version (which be brings to the light), its very similiar progression in terms of progressive overload, just increasing the weight, which most strength athletes find stupid. I honestly don't know any strength athlete (live) who would train in that kind of way, atleast on a major part of workouts.
>1-2 reps in bank
Was talking about upper/lower kind of style, when you're natty and doing ABxABxx or similiar to that
>>35123335
>I honestly don't know any strength athlete (live) who would train in that kind of way, atleast on a major part of workouts.
What a surprise, considering those routines are to be used by people who are just beginning their lifting 'careers' and don't usually call themselves athletes.
>>35113359
mmm I'm an intermediate and I've seen good results from using Candito's 6 week. Definitely takes a little bit to get used to the volume at first
For most pple SS progression and after that, weekly progression is just absurd. If we forget the internet, how many pple (including yourself) you know that got 1/2/3/4 in 4-6months for 3x5, and after that, made weekly progression of 2.5kg (meaning something like 120kg in a year or 60kg in a year.)
If you want to lift, it doesn't mean that you should start to eat like a pig. That's why there are many beginners who feel insecure about their lifts, and try to find the "right" routine to be able to hit those standards. Even a 2.5kg a week is good for a beginner, and atleast they are not getting lots of fat. That's why i'd hope pple started to talk more about progressive overload than those week / daily increases..
>>35123391
People talk about progressive overload all the time, though.
>>35123391
I believe it really is possible for an average person to reach 1/2/3/4 in 6-8 months, but they need some guidance at the beginning, so they don't get held back by shitty form at some point.
>>35123293
>babyweights
>making novice gains
>giving opinion
>>35124390
now, no matter what I say I pull it will be babyweights, so what would not be babby in your opinion?
>>35124782
What's your routine? Just out of curiosity.
A1:
Squat 3x5.
Bench 3x5,
Standing Press (lighter) 3x5,
Incline DB, 3x8-12.
Tricep Extensions 3x8-12
Calf Raises 3x12-15
B1:
Deadlift 1x3-5
Pullups 3xF
DB/Barbell Row 3x8-12
Shrugs/Facepulls 3x8-12
Leg Curls 3x8-12
BB/DB curls 3x8-12
A2:
Deep Squat 3x5
Standing Press 3x5
Bench Press (light) 3x5
Other Press 3x8
Lateral Raise 3x8-12
Tricep Extension 3x8-12
Calf Raises 3x12-15
B2:
Deadlift 3x10
Pendlay Row: 3x5
Chinups: 3x8-12
Cable Row 3x8-12
Shrugs 3x8-12
Barbell Curls 3x8-12
PUSH A
Bench Press 3x6
Incline DB 3x10
Squat 3x6
Leg Curls 3x16
DB Press 3x10
Triceps 3x12
PULL A
Rows 3x6
Pullups 3x8-10
Rear Delt Flyes 3x12
ABS1
Biceps 3x12
ABS2
Biceps 3x12
PUSH B
OHP 3x6
Squat 3x6
DB Bench 3x10
Leg Extensions 3x16
Dips 3x10
Delt Isolation 3x12
PULL B
Deadlift 2x6
Pullups 3x6
Rows 3x8-10
ABS1
Biceps 3x12
ABS2
Biceps 3x12
ABxCDxx
Main goal is just looking good. Recomping and eating at maintenance until I am lean again.
I'm 189cm, 86kg and lifts are:
Bench Press: 100kg x2
OHP: 62.5kg x6
Squat: 120 x6
Deadlift: 150 x6
So not the strongest, but decent in my opinion for my height and weight. Let me know what you think.
PPL
ABxC, repeat
Push A
Flat/Decline Bench
Chest flys
Barbell OHP
Dumbell OHP
Skullcrushers
Pull B
Rows
Pull ups
Cable pull downs
Deadlifts
Shrugs
Curls
Legs C
Squats
Leg Press
Calf raises
Leg curls
Ab machine
I don't even know if I'm doing PPL correcty, but I'm kind of stronger than I used to be, and it gives me something to do.
>>35124782
what are your lifts?
>>35116592
lurk moar nigger
>>35124782
Thatnks for the reply. I want to focus on aesthetics but I like doing heavy ddlifts so I'll definitely keep'em. Should I do them on leg or pull day?
How would the fullbody day on a ppl+fullbody look like if I may ask? Repeating the main lifts on ppl but higher volume/ lighter weight or?
>>35121632
>>35121687
>>35122423
http://startingstrength.wikia.com/wiki/20_Rep_Squats
I'm not doing a weight where you can do 20 squats with normally. Each set takes around 3--4 minutes to complete, and you're breathing VERY heavy near the end. You do a weight that you can normally only do for 10 reps, and increase that weight by 5 every session.
Reason is because I want to make my chest/ribs huge, and my stomach smaller (like in pic related).
Thanks for the advice anyway!
>>35122423
Also, you help a lot of people. Good on you.
I need help guys, I need a good routine that can be done with bodyweight and dumbbells seeing as I have no gym nearby. I'm an ex-fatty who lost a ton of weight but now my body looks like a trashbag full of pudding even though I'm skinny. Do I cut, bulk, cut while lifting, or what?
6'4" 180lbs down from 290lbs
>>35125876
6'4 180 I would say bulk. I'm 6'0 180 and feel kind of thin.
>ppl reporting the guy that is answering everyone and providing solid info
JUST PUT ON A TRIP ALREADY
>>35125932
well the problem is I still have love handles, so I can't tell if I should cut until they're gone or just bulk and become fridgemode
>>35125974
His fault for avatarfagging.
>>35125987
Why is it even prohibited if tripping is a thing. Rules of 4chan are so silly.
>>35125974
Mark Rippetoe's daughter just saying do SS then TM to almost everyone.
>>35126001
this
>>35126005
sure, but he also replies most questions with relevant info
>>35126059
Is he gay or what? What was up with all the anime pics?
>inb4 anime image board
