just copied everything from last one edition
>Recommended program for beginners: http://startingstrength.wikia.com/wiki/FAQ:The_Program
>Recommended reads: Starting Strength 3rd Ed.; Practical Programming.
>Basic rules-of-thumb:
4-6 reps for main barbell lifts
6-8 reps for ancillary barbell lifts
8-12 reps for assistance dumbbell/cable lifts
1-3 sets for 100% rep-max
3-5 sets for 80-90% rep-max
3 days per week: full-body routines (AxBxAxx BxAxBxx or AxAxAxx)
4 days per week: Pull-push-legs + fullbody (PPLxFxx or LPPxFxx or FxPPLxx etc)
5 days per week: Pull-push-legs + upper-lower (PPLxULx or ULxPPLx etc)
Routines with no deadlifts: upper-lower splits
Work every muscle group at least 2 times per week
Push = chest/front & lateral delts/triceps
Pull = back/biceps/rear delts
Legs = legs/posterior chain
>Just because an exercise involves pulling, doesn't mean it belongs on pull day. Divide it accordingly to the correct muscle group. For example, lateral raises belong on push day.
These are just basic rules-of-thumb!
Remember that you are supposed to have fun and enjoy doing your routine, so do the stuff that you enjoy doing!
doing no routine at the moment so I am asking for one.What do I do if I have a shit back? almost fucked it up [spoiler]deadlifting[/spoiler] and don't want to push it.should I do splits?
mirin dat volume?
>>35254396
seems a bit pointless exercising the same muscles multiple times in the same workout but if it works for you buddy then good.not too good at judging seeing as i'm a fag who fucked his back
bßmp
new fag to lifting, what does AxB stand for? Can I use this routine for next week? It would be my first time actually working out in a gym.
UPPERBODY DAY
Bench Press: 3x5, 2x10
Incline machine: 3x8-12
Decline machine: 3x8-12
Dumb bell curls: 3x8-12
Hammer curls: 1x15, 2x20,
Vert Row: 3x8-12
Seated row: 3x8-12
Face pulls: 2x30
Shoulder press: 5x8
Delt raises: 3x12
pectoral fly: 3x12
Tricep pull downs: 4x12
LOWER-BODY DAY
squats: 3x15
Back extensions:3x15
Leg Press: 3x8-12
Leg Extensions: 3x8-12
Hamstring Curls: 3x8-12
Standing Calf Raises: 2x8-12
Seated Calf Raises: 2x8-12
Sit ups with medicine ball 4 or 5xf
30 min cardio
Literally just do this with no rest days unless body hurts
Going for a fullbody x 5 a week.
For what i've read, frequency >> maxing out a muscle 1-2 times a week, both for strenght and hypertrophy.
Schoenfeld et al. "Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men." Journal of Strength and Conditioning Research 2015 Jul;29(7): 1821–1829.
Häkkinen K. et al. "Neuromuscular and hormonal responses in elite athletes to two successive strength training sessions in one day" Eur J Appl Physiol Occup Physiol. 1988;57(2):133-9.
Raastad T. et al. "Powerlifters improved strength and muscular adaptations to a greater extent when equal total training volume was divided into 6 compared to 3 training sessions per week" (abstract). Book of abstracts, 17th annual conference of the ECSS, Brugge, 4–7 July, 2012.
Rate my brosplit
Tue (Chest)
Push Ups 3xfailure
Bench Press 4x8
DB Incline 3x12
DB Flyes 3x12
Weighted Dips 3x10
Decline Crunches 3x15
Russian Twists w/ Pl8 3x12
Treadmill 15-20min (High Intensity Cardio)
Wed (Back)
Weighted Pull Ups 3x10
Cable Seated Row 3x12
Wide Grip Lat Pulldowns 3x12
Hyperextensions w/ Pl8 3x12
Chin ups 3x10
Calf Raises 3x12
Leg Press 3x12
Thu (Shoulders)
The Press 4x8
DB Arnold Press 3x12
Lateral Raises 3x12
Cable Face Pulls 3x12
BB Shrugs 3x10
DB Bent Over Row 3x12
Hanging Leg Raises 3xFailure
Plank 3x1min
Sat (Arms)
BB Curls 3x12
Weighted Dips 3x10
DB Curls 3x12
Cable Pulldown 3x12
Cable Curls 3x12
Skullcrushers 3x12
Leg Curls 3x12
Squats 4x8
>>35254654
Going heavy on a full body even 3x a week starts to grind you up man, 5x a week is absurd unless you manipulate the volume and intensity pretty well.
>>35254763
i will be doing some deconditioning, i'll do fewer compound exercises.
Found a program on t nation:
https://www.t-nation.com/workouts/bodybuildings-next-frontier
though i'll be following a similar program from a danish site.
>>35254561
A and B and C or D are just use to diferentiate between the lifting days.so you can say that A is chest day and B is legs and make your routine like ABxABxx.that means that in a week you do chest,legs,rest(x)chest,legs,rest,rest.
anyway read the sticky and try starting with starting strength + accesories.also learn the form properly before lifting serious weight
>>35254392
any help?
Rate, I love the volume <3
Monday:Chest/Bi's
Bench Press 3x5
Incline Bench 3x10
Cable Flies 3x15
Incline Dumbbell Flies 3x15
EZ Curls 3x10
Incline DB Curls 3x10
Cable Preacher Curls 3xF (Dropset)
Tuesday: Shoulders/Deadlifts/Traps
Dealifts 3x3
OHP 3x5
Lat Raises 3x15
Rear Delt Flies 3x15
Seated Press 3x10
Shrugs 3x30
Wednesday: Legs
Squats 3x5
Leg Press 10x10
Leg Extension 2x20 superset with Hamstring Curl
Calves 6xF
Thursday: Back/Tris
Pull Ups 4x8
Barbell Rows 3x10
Close Grip Cable Row 3x15
Close Grip Pulldown 3x15
Close Grip Bench Press 3x10
Skullcrushers 3x10
Cable Rope Pushdown 3xF (dropset)
Saturday: Deadlifts/Shoulders/Traps
See Tuesday
Sunday: Squats/Back
Squats 3x5
Pull-Ups 4x8
Barbell Row 3x10
Wide Cable Row 3x10
Hyperextensions 5x10
Forearms 3x10
>>35254468
what do you mean?
for every newfag too lazy to google starting strength
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans/can replace with 3x5 Pendlay Rows
You train on 3 nonconsecutive days per week.
So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
add pull ups and curls
>>35255060
well I am pretty new and bad at judging routines,but isn't doing squats and then leg press or curl pointless? as in aren't you already working your legs enough with just squats and maybe calfs? or doing 2 type of bicep curls etc
I dreamt that I was trying to fuck my best friend while we were in a literal closet.am I gay /fit/?
>>35255125
do you know the difference between compound and isolation excercises?
>>35255125
well at least youre right about one thing, you're fucking new. lurk moar and post less you fucking summer child
>>35255285
>>35255297
k fags my bad
>>35254392
Well how about training your back? Just do lots of rowing motions and stuff for a month or two and then get back into deadlifts. Start low and focus on Form as much as possible
>>35255645
can't really do that,went to the doctor and he says that I am pretty close to getting a disk hernia.so no back. would a good old fashioned brosplit work?
>>35254392
I'm coming back after an extremely severe herniated disc and am reconditioning my body from scratch. My routine is
Sitting Leg Press 3x15
Bodyweight Step Ups 3x15
Clam Shell Stretches 15 each side
Lat Pulldown 3x12
Lateral Raises 3x12
90 degree crunches 3x25
Heel touches 3x25
Basically just getting strength back into my hips, glutes and hamstrings (they're all extremely weak at the moment) and working my core with crunches and heel touches to provide extra support and stability for my lower back. Works pretty well, I have no complaints my lower back feels fine after every session and I'm gradually improving my core strength bit by bit. You probably don't need to start at such a low level though, this is my first routine after a decade of letting my muscles atrophy and weaken.
5'10 27 male at 209lbs. Looking to lose weight and add muscle what should my routine look like.
So far I've been just running and dieting. Lost 20 lbs already.
Pic was my dinner today.
>>35254705
shit
>>35254951
>chest/bis
>back/tris
not
>chest/tris
>back/bis
m8
I posted this in the alst /routine/ general but want a little more help with it. I'm switching over to a cut starting january and want to do three things:
1) Maintain my current principal lifts as best as posible
2) Reintroduce Calisthenics b/c personal preference
3) Add Cardio (Big one here. Not really sure at all about my cardio routine need help with this)
Here's what I got
Ps C Pl C L x x
Progressions for Calisthenic moves: Three week cycle of different variations and repetitions. At the end of the cycle, begin again with previous "Medium" Variation as the new "Easy"
Week 1: 3x15 of Easy Variation (i.e half Pushups)
Week 2: 3x12 of Medium Variation (i.e Full Pushups)
Week 3: 3x 8 of Hard Variation (i.e Diamond Pushups)
Push Day
>Bench 3x5
>The Press 3x5
>Tri Press (SkullCrushers?) 3 x 5
>Pushup progression
>Handstand/Handstand Pushup Progression
>Dip progression
Pull Day
>One-Arm Lat Pulldown 3x5
>Seated Row 3x5
>Bar Curls 3x5
>Pullup progression
>Upside Down Row Progression
Leg/Back/Core Day
>Bar Squat 3x5
>Deadlift 1x5
>BW Squat Progression
>Lunges?
>Bridge-up Progression
>Plank Progression
>Leg Raise Progression
Cardio day
>Row machine
>Treadmill Interval Training ( maybe couch to 5k's progression?)
>Eliptical cooldown
Any advice on the routine or general cutting advice is appreciated
>>35255723
thanks,my back doesn't really hurt either but don't want to risk it.would conventional situps instead of crunches be bad?
>>35255808
Sit ups are one of the worst things you can do to your lower back. They've fallen out of favour because of that, do crunches or planks.
I have to work out these days, there is no wiggle room so this is what I've come up with
>Wednesday
Bench 3*5-8
Chest fly 3*8-12
Incline db bench 3*8-12
Squat 3*5
Deadlift 3*3
>Friday and Sunday
Pullups 3*f
Rows 3*5-8
Rear delt flys 3*8-12
Hammer curls 3*8-12
>Saturday
Ohp 3*5-8
Chest fly 3*8-12
Db ohp 3*8-12
Incline db bench 3*8-12
>>35255857
ok and what about seated ohp?
here is my texas method variant
>Monday: Volume
Back Squat – 5x5 sets across with 90% of 5rm)
P/BP- 5x5 (90% of 5rm)
Strict Pull-ups – 5x5 weighted, linear progression (On OHP Days)
Or
DB Row – 5x5 (On bench press days)
Reverse Hypers – 3x10 with 50% of heaviest squat load (performed in between sets of pull-ups)
>Wednesday: Light/ Press PR
Front Squat 5x3 – Ramping, but go on feel.
BP/P- 1x5 ramping PR
DB Row – 5x5 (On bench press days)
OR
Strict Chin-ups – 5x5 weighted (On OHP Days)
Strict Knees-to-Elbows or Toes-to-Bar – 3 sets for max reps.
>Friday: Squat PR
Back Squat – 1x5 Pr If new PR is set, drop down 10% for an additional set of five. No PR, no back-off.
P/BP 5x5 – volume.
Strict Pull-ups – 5x5 weighted, linear progression (On OHP Days)
Or
DB Row – 5x5 (On bench press days)
Reverse Hypers – 3x10 with 50% of heaviest squat load
Saturday: Deadlift
DL – 1x5 Ramping. Attempt new PR if feeling “good,” “fast,” “strong,” etc.
Strict Pull-ups – 5x5 weighted, linear progression(opposite of friday)
Or
DB Row – 5x5 (opposite of friday)
Ab Wheels – 50 (max reps in first set)
Reverse Hypers – 3x10 (same weight as Friday
Throw in some facepulls sometimes.
Thinking of putting in Romanian Deadlifts or GHRs, but not sure what day to add them?
Have stopped hitting PRs for a few weeks, but maybe the downward part of the cycle, gonna deload, reload, and keep pushing.
173 lbs 5'8
Squat 255x5
Bench 200x5
OHp 137.5x5
Deadlift 300x5
>>35255911
Anything seated should be fine. It's flexion and extension that fucks your back, as long as it's in a neutral position and supported it shouldn't be an issue.
>>35255931
thanks a lot famiglia
Mon:
Bench 4 x 8-10
Diddles 4 x 8-10
DB Incline 3 x 8-10
Lat Pulls 3 x 8-10
DB Fly 3 x 8-10
Bent Rows 3 x 8-10
Chest dips 3 x Failure
Lawn Mower 3 x 8-10
Wed:
OHP 4 x 8-10
Brb Curls 4 x 8-10
Tri Pull Downs 4 x 8-10
Rows w/ lat raises 3 x 8-10
Preacher Curls 3 x 8-10 and 1 x 8-10 @ Half wieght
Close Grip Bench 3 x 8-10
Front raises 3 x 8-10
Skull Crushers 3 x 8-10
Fri:
Squats 4 x 8-10
Diddles 4 x 8-10
Leg Press 3 x 8-10
Clean and Jerk 3 x 8-10
Leg Curls and Extensions 3 x 8-10
Hyper extensions 3 x 8-10
Calf press 3 x 8-10
Pull ups 3 x failure
Tuesdays and Thursdays I do some kind of cardio or other thing. r8?
pls rate and help with B.can't squat or dead so don't mention.I was thinking of an upper lower body split
A
bench p 4x8
inclined bench p 4x8
seated OHP 4x8
skullcrusher 4x8
lat pull/pull up 4x10
dips 3x10?
curls 4x10
B
seated leg press 4x10
calf raises 4x10
crunches as many
treadmill cardio
something more?
ABxABxx
any advice?
>>35256034
Why can't you squat?
If it's just because there's no rack then you can do DB squats.
Other than that you could throw some lunges in there
Copped this from Scooby's workshop. AXBxAxxBxAxBxx. Do you guys think this is enough?
Going to try the standard 5/3/1 that is in the sticky for a while. I've been on SL for a while and want to switch it up.
Any tips?
>>35256114
The book advises being kind of cautious with your main set.
This works for Wendler, because he's a beat to shit 700lb deadlifter who can't go all-out every session or he'd break. You probably can and maybe should, because whatever reps you do at whatever percentage, its a lot less stressful than it is for the guy who wrote the program.
>>35256155
Interesting. Thanks anon. I wasn't really planning to not go hard anyways.
Gotta get results
>>35256067
nah bad back.otherwise the rest is ok?
is trappy dead?
arrows signify week 1 --> week 2 ---> week 3 etc
>>35258599
Why such little progressive overload with press? You could increase work capacity a lot more in that time IMO. Like 3x3 --> 6x3 --> 4x4, 2x3. Maybe just try to increase the overload without thinking too far away, listen to your condition on that day.
My current routine is based of Greyskull, and goes like this:
A:
DB Bench 3x5-8
Pull-ups 3x5
Dips 3x5
B:
OHP 3x5
Rows 3x5
Horizontal Pulls 3x8
AxBxAxx BxAxBxx
Mondays and Fridays I squat, Wednesdays I diddylift.
Do you think I should switch Chins and OHPs around? So A is all 'push', and B is all 'pull'?
Or is it fine as is?
>>35258642
it works for me. this has brought me from a 120-140 ohp in a litte over 2 months, so i will keep doing it
>>35258686
Great m8, but doing just 1 set more every week sounds easy af, even for an advanced lifter. Im just sayin' you could have done a lot more.
>>35258721
if i ever stall, ill be sure to deload then go at it with more volume
Bump senpai.
A:
OHP 4x5
Lateral Raises 3x8
Face Pulls 3x8
Rear Delt Flyes 3x8
Core work
B:
Leg presses 3x8 (sometimes single leg, depends on how my knee is feeling)
Single-Leg Leg Extensions 3x8
Glute Kick Backs 3x8
Hip Abductor 3x8
Pushups
C:
DB Bench Press 3x8 or BB Bench press 3x5
Pec Flyes 3x8
Bent arm pullovers 3x8
Triceps extenstions 3x8
(no more dips, sternum can't take it)
Core work
D:
Weighted Back Hyperextensions 3x10
Shrugs 3x8
Cable Rows 3x8
Single Arm DB Rows 3x8
Reverse Curls 3x8
Pullups FxF
AxBxCxD (although it changes based on my schedule demands)
Torn meniscus = no more squatting and deadlifting for a long time. Feels bad man. I would sell y first born son just to feel trapezius doms again.
Monday:
Squats - 3x8,5,3,1
Leg press - 3x5
Decline crunches (optional) - 3x8
Chin ups - 3x5
Tuesday
OHP - 3x8,5,3,1
Dumbell shoulder press - 3x8
Dumbell shoulder flies - 3x12
Cable flies 3x12
Thursday
Deadlift - 3x8,5,3,1
Pull ups - 3x8
Bent over bar bells rows - 3x5,8
Dumbbell Hammer curls - 3x8
Saturday
Bench - 3x8,5,3,1
Dips - 3x5
Incline Bench - 3x8
Triceps ext. - 3x8
Lifts
70kg OHP
180kg dl
145kg Squat
125kg Bench
>>35256096
>5x5 deadlifts
wew lad
>>35254353
What's a good 3 days a week hypertrophy program?
I just started to get back into lifting about a month ago however I used to lift a lot back when I was in high school (currently 23)
I'm a fat fuck (220lb 6'0") so I'm going on a cut (TDEE 2800 cutting 1k cals to 1800 with a 40/30/30 pfc%)
Because noob gains, I'm doing a 'Golden 6' workout I found.
>Squat 4x10 (Currently 255lb)
>Wide Grip Bench 3x10 (Currently 155lb)
>OHP 4x10 (Currently 85lb)
>Concentration Curls 3 x 10 (20lb's)
>Lat Pull downs 3x 10(120lb's)
>Upper/middle/lower ab work 3x10 (bodyweight)
>DB Rows 3x10 (65 lb's)
I use the above workout M W F. Anything I can do to improve?
>>35259941
Sheiko(high volume, medium-high intensity, medium frequency) coupled with eating a lot(especially protein) has worked pretty good for me. Just add/switch accessories to work weak muscle groups.
>>35259979
>Golden 6
>Does 7 lifts
Looks decent. Assuming you're just training to keep in shape the training routine doesn't matter much, especially as you aren't going to be able to add that much mass on a 1k deficit.
>>35259944
Do lower before upper, not upper before lower. The days interfere with each other less that way
>>35254353
Is there something wrong with deadlifts on an Upper Lower routine? I usually do deadlifts after squats on lower days.
>>35255097
>add pull ups and curls
top kek
Add pull ups and dibs instead
AxBxAxx BxAxBxx
A:
Squat, 3x5
Bench, 3x5
Dead, 2x5
Pull up 3xf
Dibs 2xf
B:
OHP 3x5
Rows 3x5
Ab work (no 2nd squats bc injury)
Pull up 3xf (i liek pull ups)
Hyperextensions w/ weight 3x8
May not be 100% optimal but it's a fun routine to do
>>35259979
>not doing deadlifts
>>35255097
Actually, according to the book itself, the program is:
A
Squat 3x5
Press 3x5
Deadlift 1x5
B
Squat 3x5
Bench 3x5
Power Clean 5x3
Chinups 3xF or Weighted Chinups 3x5
And there's the lighter variation which is
A
Squat 3x5
Press 3x5
Deadlift 1x5 / Power Clean 5x3 (alternating)
B
Squat 3x5
Bench 3x5
Back Extensions or Glute/Hamstring Raises 3x10
Chinups 3xF
Then you can add extra stuff. When he wrote the book, Rip was quite adamant about not recommending people to add stuff. But since then he has eased up quite a bit and even encourage people to add curls and stuff.
>>35260069
no,it's fine
>>35260151
Just do like Greyskull and move the Deadlifts to day B.
>>35260069
Depends on how heavy your deadlifts are. For most people it's fine.
>>35259979
Widegrip bench is pretty useless.
Just do SS instead >>35260188
>>35259944
I'm not a fan of doing high reps for the main compounds. They are lifts that rely a lot on proper form, and doing high reps will just fuck up your form as I explained here >>35241373
A better solution is doing 5x5 at 80-90% of your 5RM to increase the volume. That way you gather both the benefits of doing lower reps and doing higher volume.
Other than that, it's completely fine. Though I think it lacks lateral raises.
>>35259941
Pick a good LP program like SS, Greyskull, Reg Park's, Candito's - and add extra isolation work.
If you're an intermediate lifter, then Madcow's 5x5 or TM with extra assistance exercises.
>>35259626
Looks good.
If I could suggest a few changes, I would say swapping the incline bench from saturday with the DB press from tuesday would be good. This will give you extra repair/growth cycles for your chest and shoulders, without affecting much of the days at all.
What percentages do you use on the 3x8,5,3,1? Have you had good progression with it? Just from looking at the basics, I have the impression that 1-2x8,2x5,1x3,1x1 might be a better rep scheme for strength progression.
>tfw jelly of her boobs :(
>>35259122
I highly recommend you avoid leg extensions, as they can fuck up your knees even further. They are just not good, can cause too much damage for little benefit.
You might also wanna add leg curls and hip adductors work, since you're not squatting or deadliting.
Also, do chinups or pullups instead of pushups on day B. You will be working your chest and triceps on day C, so no point in doing pushups.
For day A and C, I suggest you add Incline Bench Press. They are the perfect mix of shoulder and chest work. This way, you will have better chest development without reducing the shoulder volume.
>>35260064
>>35260171
>>35260485
I added DB rows since they were not mentioned
Would you recommend regular bench?
I cannot do dead lifts because I go to planet fatness.
Is this fine for cutting to roughly 180-190? I plan on bulking once I'm not a lard ass.
plz no h8
>>35260562
>I added DB rows since they were not mentioned
Good move
>Would you recommend regular bench?
Grip width is mostly a personal preference and the training effect from changing grip width would probably not be that big
>I cannot do dead lifts because I go to planet fatness.
Add something else for your hamstrings. Deadlifts isn't a must but you'll need to replace it with something.
>Is this fine for cutting to roughly 180-190? I plan on bulking once I'm not a lard ass.
It's probably fine. Keep in mind that once you bulk, it will be easier to build muscles and your body can handle more training volume due to more energy being available for recovery. Doing a high-volume program while bulking is the best way to avoid adding a lot of fat imo.
QUESTION
I see a lot of people do both flat bench and incline in the same day,
Would it be foolish to do 5x5 on both of those?
I am doing gymnastics movements in addition to bodybuilding, so I was thinking
5x12 seconds planche
5x5 incline DB bench
3x5 HSPU
3x10 dips
3x8 skull crushers
5x5 weighted pull ups
5x12 seconds front lever
3x30 seconds Farmers walks
3x6 curls
Any thoughts?
I'm at about 60kg incline bench
Tuck planch
Advanced tuck front lever
>>35258666
Pretty good.
It's better as is. You're training 3 times per week, so doing full-body is better than splitting.
>>35258599
Looks good.
Since you're pressing so much, why not add lateral raises and maybe even push presses? They can help increase your press numbers a lot faster.
Incline Bench on wednesday might be a good idea as well. It's a great ancillary movement for the press, and it also increases chest development.
>>35256359
I'm here bby <3
>>35256114
I suggest doing Texas Method instead of 5/3/1. The progression with 5/3/1, specially the standard one, is veeeeeeeeeeeeery slow. Texas Method, on the other hand, has very fast and consistent progression.
Give a read on Practical Programming if you can.
>>35256096
I don't understand exactly what all those numbers are. 2020? 45? 180? w? gooby plsss
>>35256034
Stick to 3x5 for the bench and OHP.
I'd recommend lateral raises and cable crossovers instead of incline bench (incline is pretty redundant since you are doing flat and overhead in the same day).
I also recommend you do horizontal pulling, aka rows, for better back development.
Since you're not squatting or deadlifting, you gotta do work for your hamstrings, glutes, and adductors. Leg curls and hip thrusts are good options, among others.
>>35255920
Pretty good senpai.
Pendlay recommends you go heavy on the front squat triples if you're gonna do them on wednesday. He says "heavy front squats are equivalent to light back squats when it comes to recovery".
But I think it will be better progression if you stick to the template and do both squat and presses PRs on friday. Keep wednesday a light day.
I also recommend cutting the back work from friday completely, since you're gonna be doing more back work on saturday. This way you won't have fatigued back for saturday.
RDL would fit well on monday.
>>35260619
Looks good.
I recommend doing a 3x3 Power Cleans on B as well, since they help increase the deadlift numbers in a way rows won't.
>>35260485
What do you think about Candito's 6 week program?
>>35260675
It's awesome! People in my gym do it all the time, with excellent results.
I agree with Izzy's review here www.powerliftingtowin.com/candito-6-week-strength-program/
>>35260659
Would you consider auxillary lifts on T/TH for hamstrings/biceps/triceps on off days? I was recently broken up with and I am filled with hate and energy. How important are rest days since I'm just starting out?
>>35260674
Trap Senpai
What do you think of mah body weight/lifting routine?
>>35260738
If you add hamstrings and triceps excercises to T/TH it will mess with squats and bench on W/F, unless you go really light on them. Also I'd say rest days are more important the newer you are since tendons and shit like that needs to rest too. When you got a solid technique in all lifts you can gradually increase the total weekly/monthly/whatever training volume(one way to do this is to add more days).
tl;dr: Train 3 times/week at first, then add more days after a while
>>35260708
I finished my first week and love it so far. Should I change my 1RM as I go along or stick with the number I used in the beginning? My entered my 1RM for benchpress as 225, but on the Friday workout I did 180xMR and got 10 reps which puts my estimated max as 240 according to the 1rm calc.
>>35260825
Thanks for the advice. I'll add some hamstring exercises onto the program.
I need advice I am doing this and I saw amazing gains for the first 3 weeks but now I am constantly sore and all my lifts are stalling.
ABCDEFG
A
Flat Barbell Bench (reverse pyramid 10 sets starting with 15 reps)
Incline barbell Bench 3 x 12
Decline bb Bench 3 x 12
Cable crossover 5 x 10
Dips/pushups superset 5 x 8/5 x 20
B
Seated BB preacher curl 3 x 12
Standing bb curl 3 x 10
Alternating dB curl 3 x 10
Tricep cable pushdown 3x15
Skull crusher 3 x 8
French press 5 x 8
C
DB shoulder press 3 x 15
Seater bb military press 5 x 3
Push press 3 x 12
Arnold press 1 x 8
Latetal raises 8 x 8
D
Incline dB Bench (pyramid 10 sets starting with 5 reps)
Flat dB Bench 5 x 10
Decline dB flys 3 x 12
Chest flys machine 5 x 10
Dips/push ups superset 5 x 8/20
E
Wrist curls 5 x 20
Wrist extensions 5 x 20
Wrist twists 5 x 20
Cable curls 3 x 10
Disco press 3 x 15
F
DB cheat rows 5 x 8
Romanian DL 3 x 3
Lat pull down 5 x 12
Close grip cable rows 3 x 8
Chin up 5 x 8
G
Snatch/clean superset 12 x 2/1
Deadlift + thruster 5 x 4
Overhead bb carry 100m x 5
Overhead bb box jumps 5 x 10
Crunches 5 x 20
>>35260839
>Should I change my 1RM as I go along or stick with the number I used in the beginning?
It's a 6week program, keep your original 1RM. If all the sets are easy and you get stronger, you know that you can get stronger doing easy sets. If you don't get stronger, you know for next time that you'll need to enter a supramaximal 1RM. Rather go to light the first time than to go to heavy and crash and burn.
Obviously if your original 1RM is 225 and you're doing like 210*8 it might be a good idea to increase your 1RM.
>>35260996
Alright, thanks.
>>35260839
You keep your original 1RM for the bench. He has other instructions for the squat depending on the reps you get.
His spreadsheet does the entire work for you, just download it here http://www.canditotraininghq.com/free-strength-programs/
>>35260790
What routine?
>>35260562
Yes, stick to either regular or closegrip bench. All the widegrip bench does is decrease the range of motion.
>I cannot do dead lifts because I go to planet fatness.
Can you do RDL?
In case they simply do not allow any type of DL (lol), add hamstring curls to the routine.
>>35260738
Rest days are pretty important for muscle growth. You can do core exercises and cardio or play a sport during rest days.
>>35260672
Depends on how you're doing the 5x5. 100% 5RM? 80-90%? Ramping?
If you're doing just sets across at 100%, then stick to 3x5 instead.
Doing flat bench and OHP is better than flat and inclined bench.
If you can only do one, then incline bench might be a better choice since it's the middle-ground between the flat and the OHP.
Also, do lateral raises for the shoulders.
>>35260940
How long have you been lifting? What do your numbers look like? What are your goals?
>>35261120
I'm >>35260940
Been lift around 3 months. Clean and jerk 40 lbs, Bench 210, 8 dips and disco press 25 lbs
I'm going to train today it's G day which is the most brutal one wish me luck will check when I leave the gym
>Routines with no deadlifts: upper-lower splits
I currently do candito linear and has squats and deads on monday AND variations of those thursday (paused)
Am I an absolute madman?
>>35254396
acktuarry wrong file, here's what I've been doing. inb4 overtraining, doable volume. plus occasional ab exercises and cardio every other day.
>>35261318
No, Candito's routines are great and very well thought-out.
>>35260940
>>35261292
Well, the first thing to improve then is the amount of days per week.
6-7 days per week is just too much for natty lifters. Your routine would be great... if you were on roids.
4-5 days is the ideal for splits.
This is probably why you're feeling tired and can't progress, you're just doing too much and not recovering.
Try reorganizing your lifts into a PPL+UL or PPL+Fullbody split instead.
You might find more success with those.
>>35261441
I still feel like an absolute madman. My str gains skyrocketed since I switched to that. Gonna see how much I can milk it. Can't wait to jump on his 6 week. His routines are fun
Aight Fit I'm bout to build more will power and dedication. Today is back and arms
>>35261441
Ok i will do this instead
Push
Flat bb bench (inverse pyramid start with 15 repa)
Push up/dips superset 3 x 20/10
Incline db bench press 5 x 12
Cable crossover 4 x 20
Pull
Chin up 5 x 10
Romanian Deadlift 3 x 3
Cheat rows 3 x 10
Close grip cable rows 5 x 20
BB curl standing 5x8
Preacher curl 3 x 10
Legs
Leg press 4 x 6
Calf raise 5 x 3
Leg extension 5 x 5
Leg curl 4 x 6
Full body
Overhead bb carry 100m x 3
Snatch/clean superset 12 x 3/5
Disco press 3 x 15
Overhead bb box jumps 5 x 10
>>35256340
Well what you have right now is ok, but the volume is very very low. If you wanna keep that way I say you put some major weight on those
if its a bad back you could do some very very light stuff, hyper extensions with no weight and such
>>35260485
>Also, do chinups or pullups instead of pushups on day B. You will be working your chest and triceps on day C, so no point in doing pushups.
I'm army, not marines. I do the pushups on multiple days to keep in shape for my APFT
>>35261714
>Army
Can anyone give advice on my routine? Its pretty much a butchered BBB.
AxBxCxD,upper x lower
A:lower
1x5 deadlifts
5x8-10 high bar back squat
5x8-10 hanging dead raises
3x8-12 leg curl
3x8-12 leg press
3x12-15 standing calf raises
B:upper
3x5 flat bench
5x8-10 seated dumbbell shoulder press
5x8-10 dumbbell rows
3x8-12 bicep isolation
3x8-12 triceps isolation
3x12-15 rear delt isolation
C: lower
3x5 squats
5x8-10 Romanian deadlift
5x8-10 leg curls
3x8-10 hanging leg raises
3x8-10 leg press
3x12-15 seated calf raises
D: upper
3x5 standing military press
5x8-10 flat dumbbell bench press
5x8-10 pull ups/chin ups ( I can not do this 5x10 so do as much as I can in 5 sets and make up the rest with lat pull downs)
3x8-12 bicep isolation
3x8-12 triceps isolation
3x12-15 rear delt isolation
>>35256096
>>35260674
I'm still not sure on that either. The 4 numbers are supposed to be the "tempo" and the last number is rest time between sets
Hey, guys, i slightly modified the Reg Park's routine. Is it looks OK?
Workout A:
Bench Press 3×5
Back Squats 3×5
Chin-Ups 3×5
Tricep extention 2×10
Barbell Curls 2×10
Calves 2×15
Workout B:
Front Squats 3×5
Rows 3×5
Seated DB Press 3×5
Deadlifts 1×5
Lateral raises 2×10
Bent-over rear delt raises 2×10
AxBxAxx
BxAxBxx
Would this work?
MON
Chest and back:
Incline Barbell bench 3X5
Flat dumbell bench 3X8-12
Cable crossovers 3X12
w. Pullups 3Xf
T-bar row 3X5-8
Pulldowns 3X10
Dumbell rows 3X10
WED
Back and chest (same as above but back stuff first)
FRI
Legs and shoulders:
Squat 3X5
Hamstring curl 3X12
Calf raises 3Xf
Front squats 3X10-12
OHP 3X5
Dumbell shoulder press 3X10-12
Facepulls 3X12
Lateral raises 3X12
SUN
Chest and back
TUE
Back and chest
.........
Then repeats like this onwards. Would this work? Any reccomendations? Thanks
>>35262766
>A
3x5 Back Squat
3x5 Incline Bench
5x5 Weighted Chins
3x10 Curl Variation
3x10 Flat Flyes
3x10 Rear Delt Raises
>B
3x5 Front Squat
3x5 OHP
3x5 Rows
3x5 Deadlift
3x10 Weighted Dips
3x10 Lat Raises
B days are the highest of test days, body feels so good after one of those sessions.
Standard every-other-day routine desu, can't progress on things every session anymore so upping the weight is usually done once a week on the lifts that will be done twice that week.
I'm currentley on a 6day ppl
my 1RMs are:
bench 187.5lbs
squat 250lbs
dead 350lbs
ohp 132.5lbs
body weight is 177lbs
thinking about doing ss instead since my maxes arent that impressive, any ideas?
SL 5x5 MWF
HIIT Running 8 x 1:30 TuThSa
Ruckmarch Sun
>>35261568
kek good luck bby~
>>35261592
That looks much better. I'm sure you'll find that your recovery and gains will be much better this way.
Here are my suggestions:
Push
Do OHP instead of incline bench. If you're gonna do two press exercises, choosing flat and overhead is the optimal way to go (unless you have a specific goal like powerlifting).
Add lateral raises. Gotta work those shoulders!
The exercise order would be Bench -> OHP -> Pushups/Dips -> Cable Crossovers -> Lateral Raises
Pull
Move the RDL to Leg day. It's primarily a leg+posterior chain exercise, so it belongs there better even though it's a "pull".
Other than that it looks perfect.
Legs
Besides adding the RDL,
The ideal here is to remove both the leg extensions and the leg curls and do back squats instead. The back squat is a much more important exercise, and will build you much stronger legs.
The exercise order would be Squat -> RDL -> Leg Press -> Calves
Also important to mention that leg extensions are terrible for the knee health and generally not advisable.
Fullbody day looks great overall. I do recommend adding two more exercises there; the incline bench press and the closegrip pullups or chinups. This will optimize the development and growth of your upperbody.
Just remember to get a day of rest between the leg day and the fullbody day. Something like PPLxFullxx
>>35264769
>SL 5x5
I highly suggest you do a proper program instead. SS is the first choice, but Greyskull and Reg Park's are also great - or even Candito's LP if you've been lifting for a couple of months.
SL is very sub-optimal, no one should waste their time doing it.
>>35265219
Wow ok thx I will try and see if that helps. Your very helpful actually! Have you been lifting a long time I don't really come to /fit/ often I'm more of a /b/tard
>>35262207
Looks pretty good.
Add lateral raises tho. It's pretty important for increasing the strength on the press, but also the most important for aesthetics.
>>35262870
Looks great. I'd just move the deadlifts up on workout B. Do the lifts you wanna give priority first.
>>35263115
If you're progressing weekly, try doing the Texas Method. It's the perfect program for weekly progression.
It's not a routine per se, but a template, so you can customize it with the stuff you want. But the basics behind it are:
>Monday - Volume day
Do the main lifts 5x5 at 80-90% of your 5RM
>Wednesday - Light day
Do the main lifts 3x5 at 80-90% of your 5RM, but do them lighter than on monday
>Friday - PR day
Do the main lifts 1x5, but do a new PR. People can usually add 1-2kg to the upperbody stuff and 2-4kg to the leg stuff.
You can also have weekly variations too, alternating which lifts you will focus on - i.e. do Bench on Volume and PR days and OHP on light day for Week1, and OHP for Volume and PR days with Bench on the light day for Week2.
It's a template, so you can build your own routine around it. The Practical Programming book has a lot of info on how to make your routine with it.
You can also check these for more info:
>http://www.barbellmedicine.com/weightlifting/12-ways-to-skin-the-texas-method/
>http://www.powerliftingtowin.com/texas-method/
>https://www.t-nation.com/training/texas-method/
>>35265268
I work as a coach in my gym, but only part-time since medschool takes up most of my day.
>>35265219
SL works fine for me. Plenty of gains and I'm working around old injuries.
How does this looks for a heavy lower day
3x6 squats
2x6 deadlifts
3x12 Glute ham raise
3x12 abs
2xf cafls
>>35265581
Change calves to some inclined speed walking on the treadmill
>>35265525
One more reason for you to do SS instead, then. :p
Give the book a read, it has plenty of information regarding injuries and how to avoid them.
SL is just a worse version of SS made by a marketing firm with zero coaching experience. SS was made by someone who not only has over 3 decades of coaching experience, but was a professional athlete as well.
Not to mention that you will have more progression and will plateau and deload a lot less with SS instead of SL.
>>35265581
Looks good. Pretty standard, even.
>>35263842
At the point you are in, I think Texas Method might be a better option than SS. Check this comment here >>35265505
>>35265505
Isn't using an avatar on fit a banable offense?
>>35265717
Honestly did you even read that guys retardo program? Overhead bb box squats? Disco press? And the rep schemes look like they were drawn up by the joker. That's was 100 percent some shitty troll routine and you just said "yeah looks good"
>>35265893
Rofl you don't know shit about lifting and you're blaming the dude.
Fucking /fit/ sometimes.
>>35265834
shh
I'm a skeleton just starting out this week. Should I start with SS until I start seeing good progress?
>>35266686
SS will get you stronger but you'll still be a dyel. once you get to solid weights, you gotta switch man. learn to handle high volume. later at some point you wanna hit that PPLPPLx for real gains and then do a 4-5 day brosplit for sick definition when you cut.
>>35266686
Dudes in pic related got these results from doing SS.
I posted this in another thread but it died out before I saw if I even got a response.
I've been lifting for 6 months, 4 times a week and have never missed a day. I find it so fun and I really just want more. I want more to my routine. Or should I just keep it the same and not get burnt out? My primary reason in going is to lose weight.
Monday
5/3/1 Deadlift
5x10 Squat
3x10 Leg Lift
3x10 Sit Ups
Tuesday
5/3/1 OHP
5x10 Bench Press
3x15 Lat Pull Down
3x10 Shoulder Raises
3x10 Tricep workout
Thursday
5/3/1 Squat
5x10 Deadlift
3x10 Leg Lift
3x10 Sit Ups
21's x 3 Curls
Friday
5/3/1 Bench Press
5x10 OHP
3x15 Lat Pull Down
3x10 Chest Flys
3x10 Tricep
Also I do 20 mintues on the step machine after I'm done lifting each of those days. I get a good 1h - 1h 45min in the gym and I really enjoy it.
>>35266870
Yeah, after doing SS, I started squatting twelve days a week and got similar results. GOMAD works really well too.
>>35267191
Hmm
Well all this volume will definitely help you lose weight. For someone who has been training for only 6 months i'd say this is still a lot of volume. You want to make as small jumps in volume as possible, because the only way to build muscle and strength is by doing more work. If you start out with this kind of work, your body will be desensitized to volume and would be very difficult to manipulate, and the only way is up from there.
I would say you could pick a more efficient program to increase your strength gains, while adding in your own favorite cardio on the side, or at the end of easier workouts
Just want ot say that i was stuck in my BP and Squats and the only routine that helped was ICF 5x5
Just saying senpai
>>35254353
plz I really need an opinion on my routine
Monday:
BB Squat: 5x5
Leg Press: 3x5
Behind Head DB Tricep Press: 12/10/8/6
DB Skullcrushers: 15/12/10
Trap Bar Deadlift: 12/10/8/6
Leg Curl: 15/12/10
Tuesday:
Flat BB Bench Press (Bench): 5x5
Seated BB Overhead Press (Shoulder Press): 3x5
T-Bar Row: 5x5
1 Arm DB Row: 3x5
Flat DB Bench Press: 12/10/8/6
Cable Side Raise: 12/10/8/6
Incline DB Fly: 15/12/10
Close Grip Handle Lat Pulldown: 12/10/8/6
Straight Arm Lat Pulldown: 15/12/10
Wednesday: Extra Cardio or Rest
Thursday:
BB Squat: 5x5
Leg Press: 3x5
Good Mornings: 12/10/8/6
Leg Extension: 15/12/10
BB Curl: 12/10/8/6
Seated Hammer Curl: 15/12/10
Friday:
Incline BB Bench (Incline Bench): 5x5
Seated BB Overhead Press (Shoulder Press): 3x5
T-Bar Row: 5x5
1 Arm DB Row: 3x5
Incline DB Bench: 12/10/8/6
Cable Side Raise: 12/10/8/6
Flat DB Fly: 15/12/10
Cable Low Row: 12/10/8/6
Pullups: 4xF (Do assisted if you can’t get more than 4 reps)
Saturday & Sunday: Extra Cardio or Rest
>>35267218
>I don't lift I just shitpost
We can tell
>>35267302
If you have a lot of time to work out, and really enjoy doing that kind of volume then by all means. I just figured you may find it monotonous. If you see gains then continue doing what you're doing if you love it. Just don't be surprised if you hit a wall sooner or later.
Also, just ease into wendler. The first week can be brutal, especially BBB variant
>>35267261
I thought that might be the case because I feel stagnant with my weight loss.
>>35267362
It very well could be. If weight loss is your main goal, and you're stagnant now, start making smaller adjustments.
I dont know if you track calories, but slowly start to lower your caloric intake a bit more than what it is now.
Try adjusting your diet first before adding more volume, or do some lower intensity cardio because wendler BBB can be intensive.
Need critique
Been doing this for about 4 montys while plateauing twice. Feel like I many throw in too many excercises, since it's fullbody an 3x a week. Maybe not enough recovery, idk, starting to feel weak lately and it's not going in the right direction with my lifts (form is improving, always my focus since I just started lifting 6months ago, but the progression e.g according to SS is difficult to keep up. Suggestions?
Monday, Wednesday & Friday
Squat 5x3
Bench 5x3
DL 5x2
OHP 5x3
DB Row 5x3
DB curls 8x3
Tricep cable push 8x3
Weighted Back extension 3x10
Weighted Crunches 3x15
Eating 250-300 surplus, 5'11 and 155lbs
>>35267507
You're probably eating less than you think or not sleeping enough. Try substituting some of your protein for carbs too. Program looks pretty solid though. I definitely don't think it's too much volume.
Forgot to mention I also to leg push 5x3 (but maybe this is not necessary when I'm squatting and Dl as well). I don't think it's the eating thing i tend to do it pretty bro-style atm with just brown rice chicken broccoli Greek youghurt almonds and bulk whey powder and Kreatine. Sleeping on the other hand could be a possibility I'll look into that thanks
>>35267507
>9 exercises mwf
>The same exercises every time.
And you wonder why you hit a plateau?
Get on ss, or canditos linear. Add a few accessories if you do a full body, not like 6 of them.
Well what would u leave out? Also I alternate between DB / BB row, bench etc every few weeks if that makes any difference. Also I meant leg press of course..
>>35260674
Thanks for the advice anime anon, I'll read into the Texas method and practical programming after exams
Could I do Push+Squats/Pull+Deadlifts for ABxABxx
>>35269741
No, that's a retarded meme.
>>35269741
Yes you can. But your lower back will be fatigued. If you cant handle it, switch squats to pull as well as your deadlifts.
HB SQUAT/LEG PRESS/FRONT SQUAT 3X5
Decline BENCH 3X5
CHEST FLYS 3X8
CG BENCH/TRICEP PUSHDOWN/TRICEP EXTENSION 3X8
ASSISTED DIPS/TRICEP WORK 3X10
MACHINE PULLDOWN 3X8
ASSISTED PULLUPS 3X10
Bike 5 miles / 22 minutes
DEADLIFT 1X5
LEG CURLS 2X8
OHP 3X5
DB LATERAL RAISE 3X10
REAR DELT FY 3X8
ASSISTED CHIN UPS/CURLS 3X10
DB SHRUGS 3X12
SEATED CALF RAISES 2X12
Bike 5 miles / 22 minutes
AxBxAxBx....
Anything i can change? I feel like my lats are growing too fast. Switched to declines for a few weeks because i'm trying to increase my bench PR. I'm currently cutting.
>>35270500
You guys are funny. Fatigued from sq and DL 2x a week
>>35270999
Just wait until you are past beginner/early intermediate. Its possible that after a few days of your deadlift workout, you can't even get the bar off the floor. CNS recovers much slower than your muscles.
doing pplpplx atm, would it matter if i did pull/push and legs on the same day?
I'm finishing SL 5x5: I'm at 2pl8 squat and DL, 1pl8 bench and row, and a pitiful half a plate for OHP.
Where do I go now if my objective is aesthetics and not strength?
>>35271698
This or PHAT (google it).
>>35272092
>>35271698
2xPPL
>>35272092
what's the difference between the white and the black one.(I see that there are different excersises on them)
>inb4 "the white one works"
Trying to put together a beginner PPL routine but I have some questions.
I see that a lot of people add, for example, two types of curls do their pull day when they already have rows and chin ups in their routine. Is that realistic? Is that actually HELPFUL?
Or: two types of triceps exercises when they already have bench and OHP.
Can advanced lifters handle this or are people just going exercise "shopping"?
So this is my planned routine, I was thinking about adding 1 exercise to each day but I'm not quite sure what exactly because everything seems to be covered already.
>>35272561
the routine looks like a great beginner PPL routine.
Well Volume is the driving stimulus for hypertrophy so when people add different exercises sometimes it can be helpful, but most of the time it is overkill.
The main guideline I go by is if the accessory exercises don't interfere with your main exercise progression, then incorporate them. And incorporate them slowly, no need to cripple your arms for a few days.
But if you're going heavy enough and push yourself enough on those exercises in your routine, I think it's good enough for now. Think about adding other smaller accessories later on when you need them
>>35272667
Okay thanks, I'll try this out and see where it takes me.
I'm not DLing and squatting both twice a week, that's an earlier flawed version.
>>35272717
squatting may be fine twice a week, depending on how well you're able to recover. But definitely deadlifting 2x a week with the other volume on that day may hurt. You can always make the second deadlift day a much lighter variation, like snatch grip deads if you really like deadlifting like I do lol.
Otherwise you're looking to be on the right track with making some solid gains, GL
>>35272306
Black one seems to be targeted towards the average person. White one seems to be target towards people who have higher squat/deadlift numbers and can't progress easily on both every week.
>>35272092
Thinking about doing this.
Would you recommend those trappy?
blended PHUL and PHAT cause I like the speed hypertrophy work on PHAT, but I only have 4 days a week.
format is: L1 X U1 X L2 U2 X
3x5 exercises use greyskull style progression
Lower 1:
Squat 3x5
Deadlift 3x5 (1 top set)
Hack Squat 2x10
Leg curl 2x10
Seat calf raises 3x10
Standing calf raises 2x10
Upper 1:
Bench 3x5
Row 3x5
W. dips 2x10
W. Pullup 2x10
Seated DB press 3x10
Cable Row 3x10
EZ bar curl 3x10
Skullcrushers 3x10
Lower 2:
Squat 6x3 @ 70% of Mondays weight
SL deadlift 3x12
Hacksquat 3x12
Seated leg curl 2x15
Seated calf raise 4x15
Upper 2:
Bench 6x3 @ 70% of Mondays weight
Row 6x3 @ 70% of Mondays weight
Incline DB bench 4x10
Chinup 4x10
Lateral raise 3x12
Incline DB curl 4x12
French press 4x12
>pls respond
>>35272092
This is shit tier
Look at the ridiculous Legs day volume followed by more legs at Full-body with 1 day of rest in between.
Overall volume distribution per muscle group looks random.
Tl;dr: Awesome schedule, make sure u eat 1000 above maintenance when using 600 test a week.
>>35273507
no one who isn't fucking with you would recommend it
>>35275929
how come?
>>35276075
The ridiculous volume
What about the program made you think it's a good idea?
>>35273793
bump
>>35276191
the nice graphical layout
>>35276264
if that's really your game, is pic related nice enough for you?
Do you guys think I can do the Golden Siz routine as an intermediate lifter? also I would add in T-bar rows to fix routine imbalance, so it would look like this:
Barbell Squat 4x10
Wide Grip Barbell Bench Press 3x10
Chin Up 3xf
Behind The Neck Overhead Press 4x10
T-Bar Row 4x10
Barbell Curl 3x10
ab work
>>35276504
Sorry forgot to say i would do this one day on one day off for 3 months
>>35276191
>>35275929
I asked trappy. If I wanted tips from DYELs I would say.
>The ridiculous volume
Once you stop your beginner routine and start doing TM or Sheiko, you can come back and cry about volume.
>>35276191
How's this volume then? Was the dude who gave me this routine fucking with me?
A
Bench Press - 1x5 2x4 2x3 5x3
Squat - 1x5 1x4 2x3 5x3
Bench Press - 1x5 1x5 5x5
Crossovers 5x10
Squat 1x5 1x4 5x3
Back Extensions 5x5
B
Deadlift 1x4 2x4 2x3 5x3
Bench Press 1x5 1x5 2x4 2x3 2x2 2x1 2x2 2x3 1x4 1x6 1x8 1x10 1x12
Crossovers 6x4
Deficit Deadlift 1x5 2x4 3x3 4x2
Pistol Squats 5x5
Hanging Leg Raises 3x10
C
Squat 1x5 2x4 2x3 5x3
Bench Press 1x5 2x4 2x3 6x3
Close-grip Bench Press 5x6
Squat 1x5 2x5 4x4
Skullcrushers 5x10
Back Extensions 5x5
>>35277434
Wow your routine is a joke. Believe me, I'm an anonymous specialist from 4chan. Do Greyskull instead.
>>35276401
Emacs. Respect.
>>35255345
your instinct was right, his routine is shit. all glamour muscles. also begging for shoulder injuries
I'll be back in a while, just bumping to keep the thread up.
What accessory lifts would most benefit SS or SL?
Pull-ups?
>>35278694
Do the first and second stage of SS, then do this:
A
Squat 3x5
Press 3x5
Deadlift 1x5
Dips or Close-grip Bench 3x5
B
Squat 3x5
Bench 3x5
Power Clean 5x3
Chinups 3xF or weighted Chinups 3x5
You can also add lateral raises and curls if you want.
Add 1kg on every workout to: Press*, Bench**, Chinups, Dips/Closegrip Bench, Power Clean*****.
Add 2kg on every workout to: Squat***, Deadlift****
If you reach at least 4/4/4 reps, continue adding weight.
If you reach 5/4/3 or something like that, try increasing the rest period between the sets and drink water.
If you manage to do less than 4/4/4, increase only 50% of what you would increase normally.
If you reach 3/3/3 or less, repeat the weight for the next workout.
If you plateau on a lift for three workouts (you weren't able to complete 5 reps in at least one set), deload by 10% and start adding weight again.
* If your press is at least +-44kg. If not, add 2kg per workout.
** If your bench is at least +-64kg. If not, add 2kg per workout.
*** If your squat is at least +- 74kg. If not, add 4kg per workout.
**** If your deadlift is at least +-104kg. If not, add 4kg per workout.
***** If your power clean is at least +-54kg. If not, add 2kg per workout.
This is what works best for most people.
But this is not a strict rule you should follow, more of a "rule-of-thumb" thing.
Hope this helps.
>>35267191
I'll copypaste what I replied with in the previous thread:
I don't recommend 5/3/1 unless you are an advanced lifter, since the progression is pretty slow and you just deload way too much.
Also, remember that 5/3/1 is a periodized rep scheme - you are not supposed to do 5/3/1 on every workout.
Sticking to the regular 3x5 for PR days and 5x5 at 80-90% for the volume days, or doing ramping 5x5 sets, is what most intermediate routines do.
Texas Method is a template for an intermediate routine that has a volume 5x5 day - a light 3x5 day - and a PR 1x5 day. It's one of the, if not THE, most popular intermediate program. It allows for full customization, and the progression is very steady and relatively fast.
Madcow 5x5 is another example of intermediate routine that I think would be more benefitial than doing 5/3/1. It is more of a bodybuilding routine, when compared to TexasM, so it focuses on having more volume. It has ramping 5x5 sets (i.e. 50->62.5->75->87.5->100% on monday) and monthly cyclical periodization.
Candito's, Juggernaut and inverted juggernaut are also somewhat popular options
If you want to do a split, I suggest taking a look at PHIR (4 days per week) and PHAT (5 days per week).
These are less focused on strength, though. They are even more turned towards bodybuilding than madcow's
>>35273793
Looks great.
I think it's better to do 5x5 at 70% instead of 6x3. But that's cause I'm not a fan of PHAT's "speed work" kek.
In my opinion, lifts like the clean, jerk, power clean, snatch, box jumps, etc, are better to develop "speed" than doing "squats really fast".
>>35273507
Yep, I do like it. Two guys in my gym are doing it and they're enjoying it
Just make sure to tailor the volume to your needs, as the program instructs you to. Not everyone will be able to handle the entire thing
>>35277434
This so much. People say "too much volume" as if they know everything and what works for everyone
Meanwhile, Sheiko trainees are winning gold medals
>>35279394
this guy >>35273793
Yea I would usually be inclined to do the oly lifts as well but im interested in what the speed work can offer. Everyone that has run PHAT has alked about the strength gains and Im of the mindset that the speedwork must attribute to those gains in a major way.
Additionally, I dropped lat raises and threw in 2x15 for cable crossovers and facepulls. I figure im hitting the lateral head pretty hard with incline bench. I also through in snatch grip deads instead of SL deads for its apparent upper back benefits.
>>35277241
>I asked trappy. If I wanted tips from DYELs
is this some kind of reverse sarcasm
>>35279498
Yeah, it's a personal thing in the end. If you enjoy doing it, then do it. I was just throwing the suggestion out there, but you're the one who's gonna be doing the routine, so you gotta listen to yourself first of all.
Do what's fun for you. Having fun is pretty much the most important thing in the long run. And not getting injured, I guess. kek
>>35279575
Hm, who should I listen to?
>a well known poster who consistently gives good advice and has proven time and time again to have professional knowledge
or
>an anonymous shitposter doing nothing of value
Hard decision.
>>35279394
Thanks trappy, I'll try it. Is there more info on it besides that image?
>>35279770
enjoi yo nogains weeaboos
>>35279498
People are tremendously split on how effective speed work is.
Part of that reason is the discrepancy in percentages involved - speed work needs to be at the upper end of whatever you can move damn fast. The stronger you are (or if you're counting a geared max like the Westsiders do) the lower your percentage needs to be, the weaker you are the higher. 70% of what is more or less 80% is probably too light for a lot of people.
>>35279173
Not the same guy but this is very helpful, thanks,
>>35279903
>>35279498
Speed work = snap city. Do power cleans and snatches like trappy said.
>>35279903
yea on PHAT it says 65-70% of 5rm
my bench 5 rep working weight is 195, row is 180 and squat is 275
I was thinking I would do it at 75-80% since my lifts arent too big.
>tfw no trappy gf to be happy and live healthy with HER
why even breath brehs...
>>35279984
I respect trappy's opinion. He even said "its a personal thing". So I will...
I don't respect yours though, you have no idea what you are talking about.
>>35279991
You'll have to work up and see. The exact percentage is less important than getting it in the right area.
>>35280071
cool, thanks for your input senpai
I read anime anons advice about the Texas method over 5/3/1 and took a look at the Texas method in the sticky.
What template should I start using? There is really no reasoning put on for each template.
Also any books I should read?
>>35281450
If you want to do TM, keep Volume Day as light as it can be while still progressing. You will not increase VD linearly, the only increase will be on ID. This will allow you to focus on technique on VD, which will be better for strength and muscle mass since instead of doing 5 reps with different "muscular response"(don't know how to describe it in english better, see pic) you will gain the same effect from all reps.
Of course you'll still have to increase VD when ID gets hard but keeping VD as a set % of ID is unneccessary. Also, when you start having trouble increasing your XRM on ID, cycle rep ranges. If you can't increase your 5RM, start doing 2*3 or 3*2 instead.
>>35281450
You don't need to use those from the sticky, you can make your own. She explained a little bit better here >>35265505 with a few links for extra reading.
Rip talks a lot about the Texas Method on Practical Programming. It's a good read.
And no, the Texas Method didn't come from Rip like SS. It actually started with Pendlay, or as Pendlay likes to say, from his trainees.
HELP
Trying to program some kind of military/general fitness routine. I've never programmed cardio before
tl;dr:
I need to focus on running and cardio but I still want to lift and work strength-endurance
I'm trying to get squats, deadlifts and push press in heavy at least once per week
I don't want to look silly, supersetting box jumps and gay shit like that
>>35276504
Widegrip bench is pretty useless. It just shortens the range of motion. Stick to normal or close grip.
Behind the neck OHP is pretty unsafe for the shoulders. Usually not advisable.
T-bar row is good, but the range of motion can be quite short.
10 reps for the main lifts is also pretty useless. You should focus on the 4-6 rep range for those since the lifts depend a lot on form and doing high reps causes form breakdown.
That routine isn't gonna work for an intermediate lifter, but is gonna be okay for a novice.
I do think there are many other better routines out there, though. But you probably know what they are already.
>>35272561
There are many reasons why I don't think PPLxPPL is a good program.
First, training 6 days per week isn't optimal for a natty lifter. It just goes too far into the diminishing returns territory, and it's gonna be very hard to progress on the lifts without getting enough rest.
6 days per week PPL is better when you're doing 100% bodybuilding work, since you don't have to bother about strength progression.
Your program, however, is clearly focused on strength. It's just not gonna work well enough.
Another problem is that you will be deadlifting on the day after your back squat in the second week. PPLxPPLPPLxPPL
If you are a novice, stick to the main well known routines. If you're not a novice, read Practical Programming.
You are much better off doing a fullbody scheme than PPL.
AxBxAxx BxAxBxx
A
Squat
Press
Deadlift
B
Squat
Bench
Power Clean
Chin-ups
or
A
Bench
Squat
Chin-up
B
Press
Deadlift
Rows
Then you can do curls, lateral raises, ab work, cardio, after every workout.
If you want to train for more days per week, then I recommend doing PPL+Fullbody for 4 days and PPL+UL for 5 days.
But most novices benefit the most from doing 3 days.
>>35282714
Just take SS, Greyskull, Reg Park's or Candito's and add the pushups and sit-ups.
Those routines have chinups but you can just do pullups instead, it doesn't make a difference really.
For example:
AxBxAxx BxAxBxx
A
Squat
Press
Deadlift
Pullups
Pushups
Situps
B
Squat
Bench
Power Clean (or push press)
Pullups
Pushups
Situps
For cardio, you can do swimming besides running. Or even play a sport.
>>35270825
Try this to increase your bench
Monday
Bench 5x5 at 80-90%
Wednesday
OHP 3x5
Friday
Bench 1x5 PR attempt
Also, a few other suggestions:
Do cable crossovers instead of flys. Longer range of motion that leads to better chest development.
You don't need leg curls after deadlifting.
If you are not able to do bodyweight or weighted chinups, your lats are not
growing too fast". Don't worry. Keep training.
>>35261381
Looks alright, I would personally put rear-delt work in pull days and add mid-delt work (lateral raises) to every push day.
>>35284592
What do you think of this Benchpress routine? It's one of the 28 free programs made my Omar Isuf and Greg Nuckols.
Just finishing up Lyle's generic bulking routine and he talks about including strength work in subsequent cycles. I have been seeing strength gains on my bench and squat, and I want to continue that trend.
R8 M8
>>35285008
No one I know have done it before, so I can't say how good it really is.
But I do think it lacks ancillary work. Inclined, overhead, closegrip... Take candito's bench program as an example.
Also, curls? How does that even help the bench?
In any case, I don't recommend monthly periodization programs unless you are an intermediate lifter who have plateaued on other programs.
Weekly progression like in the Texas Method is the best if you want to increase your bench. These specific programs are only useful if you can't take advantage of weekly progression anymore.
>>35285663
not him, but could I incorporate texas method for bench while doing Candito's linear strength/hypertrophy program?
>>35285721
Of course. Though you might benefit more from a small deload and continuing linear progression.
But if you find you can't do linear progression anymore, then yeah go ahead.
>>35254353
Upper-
Bench press 3x6
Dumbbell row 3x6
OHP 1-3x6
Weighted chinups 3x6
Barbell curls 3x8-12
Skullcrushers 3x8-12
Lower-
Squat 3x6
Deadlift 2x6
SLDL 3x6-8
hamstring curls 3x8-12
abs
Upper-
Bench press 4x8
OHP 3x8
Incline dumbbell press 4x8
Weighted chinups 4x8
Dumbbell row 4x8
Barbell curls 3x8-12
Tricep pushdowns 3x8-12
Hammer curls 3x8-12
Lower-
Squats 5x8
RDL 3x8
Goblet squats 3x8-12
hamstring curls 3x8-12
abs
>>35254353
Is there a good replacement for chest flies? They bother my shoulders. I have a home machine so I couldn't replace them with cable crossovers. Unless I only did it one at a time with my lat pulldown machine.
>>35254353
Any opinions on Candito's linear strength/hypertrophy program? On strength days there's only 1 set of 6 for OHP and on one of the back exercises. Seems like not enough. I'm an intermediate lifter.
>>35254353
bump
>>35286862
You can do it one at the time, kinda like this https://www.youtube.com/watch?v=M_oHWuQhyMY
Works your obliques, abs and chest. It will also work your triceps and serratus if you extend the elbow at the end and go as far as possible.
Not sure how to do it with a lat pulldown machine, but maybe you can something similar.
If none of that is possible, then don't worry too much. If you do the bench press with dumbbells and squeeze at the top, you will develop your chest just as well as doing flys.
>>35286909
By intermediate do you mean you can't do linear progression anymore?
If so, then Candito's LP program isn't gonna be good, obviously.
You can try Texas Method, Madcow 5x5, Candito's 6 week, etc
>>35285661
If you're doing 100% on every set, I recommend lowering them to 3x5 instead of 5x5. Routines that include 5x5 either have the entire set at 80-90%, like the Texas Method, or do ramping sets like Madcow 5x5.
If you're doing 100% sets across, 3x5 is more efficient for both hypertrophy and strength gains - and you will save more energy for the next lifts.
Doing 3x5 on the Deadlift might be too much too, if you're doing 100% on all 3 sets. I suggest ramping up. For example:
>1x5 85%
>1x5 90%
>1x3 95% (of your 5RM)
>1x1 98% (of your 5RM)
>1x5 5RM PR attempt
>1x3 100% attempt (of your 3RM)
This is what most of the guys in my gym do, it works pretty well. Just make sure to rest well before the PR attempt.
They also do Sumo DL for the last 1x3 set. It uses more of the quads and puts less stress on the spinal erectors, that might be tired from the previous sets of conventional DLs.
The exercise selection looks good. I don't think the leg press and the leg curls are necessary, but if you can handle the volume, then go ahead.
On the first lower day, do the deadlifts first. Then squats first on the second lower day.
This is assuming you can still do linear progression. If you can't, then let me know and I can help you with the programming a bit.
>>35287369
The only lift that I can't progress linearly on is the bench press and OHP. I couldn't squat until 4 months ago so I am increasing each week with it. And for deadlifts I can still progress linearly. I'm not a fan of full body routines so I was looking for an upper/lower.
>>35287369
What's the reasoning behind doing 2 rep maxes every time you deadlift(and doing the heavier one with a form you rarely train)?
Monday: Push
Bench 3x5, 2x10 dropsets optional
OHP 3x8-12
Decline barbell press
Cable flyes (high to low) / pec dec
Chest pullover (machine)
Triceps isolation: cable pulldowns/ez bar extensions/or kickbacks
Side lateral raises one-armed (cable)
Usually finish with a few dips then light ab work, crunches and/or planks
Tuesday: Pull
Deadlift 1x5
T-Bar row 3x8
Cable row (narrow grip)
Pullups or chinups (weighted preferably) then one-handed lat pulldowns (thanks trappy)
Facepulls
Barbell curls
Hammer curls
Wrist roller
HIIT Hill Sprints 20 minutes
Wednesday: Legs/Abs
Squats 3x8 (lighter weights)
Leg Press
Seated legs curls
Seated and standing calves raises
Shrugs (just more convenient for me on this day)
Cable crunches for abs and to the side for obliques
Ab wheel rollout
Maybe some planks and side planks
Thursday: Push
OHP 3x5
Bench 3x8-12
Incline DB press
Side lateral raises one-arm (cable)
Cable flyes (low to high) / pec dec
Chest Pullover (machine)
Triceps isolation
HIIT 20 minutes
Friday: Pull
Same as tuesday except switching wide and close grips, chinups and pullups; rear delt flyes instead of facepulls and maybe using some hammer strength high row machine
Saturday: Legs/Abs
Same as wed, but focus on heavier weights/x5 for squats
Sunday:
LISS Cardio
+ biking everyday, I take a rest day whenever I need it listening to my body
I know you hate shrugs and decline trappy but I like them
I need opinions on facepull vs rear delt flyes for best exercize, also are side cable crunches good enough for obliques or should I do something like landmine180 instead
A – Chest and Tris
3X5 Bench Press
3X10 Incline DB Press
3X10 Cable Crossovers
3X8 Dips
3X12 Triceps Extensions
B – Back and Bis
3X8 Pullups
3X10 T-Bar Rows
3X10 Lat Pulldowns
3X10 DB Rows
3X12 Face Pulls
3X10 Hammer Curls
3X10 BB Curls
3X8 Chin Ups
C – Legs and Shoulders
3X5 Squat
3X10 Calf Raises
3X10 Hamstring Curl
3X5 OHP
3X10 Seated DB Press
3X12 Lateral Raises
ABABCXX
Thoughts? (Saw this in another thread a few days back and took out the first shoulder day)
>>35287369
I can probably still make linear gains on squat and deadlift. Not on Bench anymore.
The deadlift is a ramping set, so 2 warmups, and one topset.
I want to make my routine a bit more strength oriented than Lyles generic. Having done the first round of his routine pretty vanilla, I see that my strength responds very well to the volume.
However, I don't want my strength training to impede my hypertrophy because summer is coming, and 3x5 mig
>>35287916
*might not be enough to cause a good hypertrophy response
>>35287435
You can do a split with the texas method. Actually, texas method started with Pendlay's oly weightlifting trainees who trained 6 days per week, but that's beside the point since you don't do oly.
In any case, you can set up your own Texas Method upper/lower split. Actually, if you google it, you will see using the TM for UL split is actually very popular.
There are many different ways you can do so. Splitting volume and intensity days and removing the light day. Splitting the volume days only. Doing the main days as is and adding extra days for accessory work. etc etc
The practical programming book has a lot of info on the texas method, so it's a good read if you have the time. Justin Lascek also has a great book that is entirely about the TM, and is very very good.
Examples of splits:
Powerlifting 5-day TM split
Mon - Upper volume
Tue - Lower volume
Wed - rest
Thu - intensity squat
Fri - intensity bench
Sat - intensity deadlift
General Strength 4-day TM split
Mon - Upper Volume
Tue - Lower Volume
Wed - Rest
Thu - Intensity Upper
Fri - Intensity Lower
>>35287518
The 1x5 PR set is supposed to increase your RM. The final 1x3 set is supposed to use your RM at the start of the workout, not the new one you just set. So technically, the final 1x3 set isn't 100% work.
The reason you do 1x3 is just for fatigue management, doing another 1x5 intensity work might be too tiring; and so that you just don't lower the weight right after hitting a PR.
Doing sumo is just a suggestion. The reason being that sumo hits harder on your quads and is less intense on your spinal erectors. So switching to sumo makes it easier to manage the overall fatigue as you are switching some of the intensity around. This, however, isn't much of a big deal. As I said, it's just a suggestion. Some people like it, some don't. Do whichever you find fun.
>>35289825
Would the 4-day TM split be good for hypertrophy as well? I have the practical programming book, but I don't know which of the split routines would be best for hypertrophy as well as strength.
>>35287916
>>35287936
Got it.
Well, if you find you can handle volume fine, then keep doing it.
A suggestion though is to lower the main strength lifts from 5x5 to 3x5 and adding ancillary exercises focused on hypertrophy for 3x5. You end up with an extra set in the end, and keep the strength progression going easier and faster.
But volume and progression are very personal things. It varies a lot from one person to another. So take these as they are, just advise. In the end, I'm not there to coach you on every workout so I have no idea what really works for you and what doesn't. Only you can answer that, so remember that your opinion and personal experience matters more on this.
Experiment with what you feel is worth experimenting, and do what you enjoy the most.
>>35289905
Yeah, just add ancillary exercises and isolations after doing the main work.
I gotta go now bbys, see you all tomorrow <3
>>35289936
Love you <3
>>35289905
General Strength 4-day TM split
Mon - Upper Volume + ancillary work
Tue - Lower Volume + ancillary work
Wed - Rest
Thu - Intensity Upper - 5RM PR set and Heavy singles + ancillary work
Fri - Intensity Lower - 5RM PR set and Heavy singles + ancillary work
I'm doing cube kingpin and I'm fucking loving it. hit 355 sumo x 12, and I hit a 405lb bench today for a single today. After like 40 fucking sets lol.
I'll help withe programs
>>35290196
Can you help me set up an Upper/lower using the Texas method for strength+hypertrophy?
>>35290222
There are countless templates out there for this exact thing. Is there a reason why you want help with this such as an injury or weakness you want to focus on? I'm not trying to be a dick
>>35290196
What do you think makes it special?
I haven't lifted in a while and got fat enough for my gf to mention it. I was thinking of starting up Hepburn method while cutting, but would Cube be good for cutting too?
>>35290630
Cube is brutal and I'm not sure if I was off cycle I could handle it like I do. I mean I still wake up stiff or sore. Honestly as a natty I will always recommend inverted jugg. That program is god tier esp for cutting because of its insane volume
Is Greyskull lp routine good?
Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness
Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness
Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness
>>35254353
>A
bench 3x5
bench 5x10
cable flys
seated rows 3x12
pullups 3x8
>B
Deadlift 3x5
Deadlift 2x20
Hanging leg raises
>C
ohp 3x5
ohp 5x10
chinups 3x10
shrugs 3x10
>D
squat 3x5
squat 5x10
leg curls 5x10
curls for the gurls 10x10
Currently lifting ABxCDxx like this:
OHP (Shoulders/Triceps)
Deadlift (Back/Forearms/Abs)
x
Bench Press (Chest/Biceps)
Squat (Legs/Abs)
x
x
Any way to optimize my routine?
>>35284490
i disagree with you on 6 days a week being too much. I have been doing PPLPPX (so 6 days a week with 1 day of rest) for 6 months and have seen really great gains. Especially if you are like 18-25, you are in your peak years and can afford to go 6 days a week. My progress is still linear, and is only slightly stalling on bench and ohp at this point.
So what's the best 3 days a week routine here for someone, who's getting back into lifting after a 2-months absence?
Can't deadlift due to bad back though.
Would really appreciate your help, /fit/
>>35292916
I'm also just turned 30, and don't want to get too big (guaranteed replies) so i was thinking about doint Push/Pull at maintenance just to stay lean.
>>35292916
>>35293164
SS
Just switch the deadlifts for something else.
You will gain muscle regardless of the routine you do, but you won't get "big" unless you roid.
>>35292610
What are your numbers?
Recovery is a very personal thing, as she says. Some people can handle very high volume just fine. But for most people, 6 days is too much into diminishing returns territory.
>>35293880
Thanks, broski, i made decent progress on Push/Pull, but then i stopped going to the gym for 2 months and now i'm basically back at the bottom of the pit
What if i can only lift 4 days of any given week, though
>4 day, 4 graveyard shifts, 12 hours each, then four days rest
literally too tired to lift after day shifts, can't go in between night shifts, so all i have is the four-day weekend
Almost done with ICF 5x5 and i want to hop on 5/3/1 BBB but i still wanna train arms everyday because is fun af, wat do?
>>35294593
Train arms everyday because is fun af. It's arms, who cares? Just don't do stupid shit like five drop sets to failure. If you can't handle to do them every day, do them less. Are we talking every single day or every regular workout day here?
>>35294633
Every workout day, i was thinking about doing 3x8 preacher curls and 3x8 skullcrushers.
>>35294659
Know yourself out. Do you have your rest day after bench and ohp or deadlift and squats? If you press the day after squats or deadlifts you'll have to be a bit cautious to see if your presses are affected negatively from the triceps work from the day before, but if you go at a moderate intensity it shouldn't be a problem even then.
>>35294689
I'll probably try it and see how it goes, i should be doing
Mon OHP
Tue DL
Wen x
Thu BENCH
Fri SQUAT
So even if i fry my arms on ohp day they shouldn't really matter on Deadlift day, and if i train them on that day too i'd have a rest day before benching.
Can't wait to try it desu
>>35290740
What is Inverted Juggernaut?
>>35291681
switch 5x10 Bench with 5x10 OHP and you're good.
>>35290740
Would something like this work for the main movements?
Week 1: Work up to a 10rm, then 2-4x8 with the same weight
Week 2: Work up to an 8rm, then 2-4x6 with the same weight
Week 3: Work up to a 6rm, then 2-4x4-5 with the same weight
Week 4: Work up to a 3rm with no dropbacks (low volume "deload" week)
then start over and try to beat your rep maxes from last month
How'd I do?I feel b is too short
>a
Squat 3x5
dl 1x5
bp 3x5
pullups 3xf
dips 3xf
weighted crunches 4x15
>b
Squats 3x5
press 3x5
db curl 3x8
hammer curl 3x8
weighted crunches 4x15
>>35254353
A:
>Back Skwats: 5x5
>OHP: 3X5
>ROWS 3x5
>Facepulls 3x12
B:
>Front Skwats 3x5
>Pull ups 5x5
>Dips 3x8
>Facepulls 3x12
I deadlift and overhead squat on wednesdays. Also I do power cleans/snatches every now and then.
Sometimes I throw some ab work in:
Pallof Press
Hanging leg raises
Side planks
Unilateral Farmers
I mostly just lift how I feel to be honest. I don't really stress much about what I'm supposed to hit and just try to ensure some form of progressive overload occurs. I've been lifting since august and I tripled 315 on skwat (actually gunna go try to max out right after this), 295 front skwat, 135 OHP, 185x5 pendlay row, set of 6 pullups (I weigh 220), 405 deadlift for 5 singles.
Lifting seems really easy to be honest, I used to come here and read all this shit and I thought it was hard or complicated but you literally just have to eat a lot, drink a lot of water, be consistent, and have good technique. That's about it so far.
>>35254353
bump
>>35295371
I have the book if you want it,it's a mega link
>>35295512
Would it work? Probably. optimal? probably not. it's like 531 with different numbers for rep maxes
>>35296849
Can you please send the link?
>>35254353
bump
>>35290740
Inverted Juggernaut good for powerbuilding?
>>35289825
>The 1x5 PR set is supposed to increase your RM. The final 1x3 set is supposed to use your RM at the start of the workout, not the new one you just set. So technically, the final 1x3 set isn't 100% work.
>The reason you do 1x3 is just for fatigue management, doing another 1x5 intensity work might be too tiring; and so that you just don't lower the weight right after hitting a PR.
Yeah, but I mean, you're still doing about 95% of your 3RM for a triple after you've done a true 5RM. It just seem like it's unneccesarily fatiguing for such little extra volume when you could lower the weight and do 3*3 or 5*3 for extra practice.
>Doing sumo is just a suggestion. The reason being that sumo hits harder on your quads and is less intense on your spinal erectors. So switching to sumo makes it easier to manage the overall fatigue as you are switching some of the intensity around. This, however, isn't much of a big deal. As I said, it's just a suggestion. Some people like it, some don't. Do whichever you find fun.
Sounds reasonable.
Rate please
OHP 3x5
Squat 3x5
dumbell calf raise 4x8
Weighted Decline Crunch 4x8
Barbell Bench Press 3x5
incline Barbell Bench Press 3x5
5 minutes rest because DYEL and then
Chin-up 3x8
barbell deadlift
lat pulldown 3x5
Bent over barbell Row 3x5
Dips 5x5
Barbell curl 5x5
add weight each set
>>35298851
change the barbell curls to heavy singles
>>35298851
barbell deadlift 3x5
Forgot to type that
>>35296849
Interested in the link.
Or would the regular book + http://www.jtsstrength.com/articles/2012/02/16/the-inverted-juggernaut-method-building-high-school-badasses/ suffice?
Okay guys
I did starting strength for like 4 months then Hopped on a really high volume ppl but now regret it
should I do ss or Texas method
lifts are
Bench 105
Ohp 75
Squat 205
Dl 185
Row 135
Weight 181
>>35299493
The problem is that I want to cut
can I do a llinear program like ss or tm while cutting around 1500cal?
>>35299233
http://www.slideshare.net/francissaladorando/the-juggernaut-method20
I found this one
>>35299500
Are you able to progress each workout?
SS RUINED MY FUCKING BODY I LOOK LIKE A FUCKINF BLOB
FUCK THIS BOARD AND FUCK ANYONE WHO RECOMMENDED THIS HORRIBLE MEME
>>35299998
You fucked up your diet. The only routine that makes people fat is over eating.
>>35255787
Yours is really similar to mine, all i'd suggest is to maybe add a shoulder isolation lift to push days and move deadlift and other back lifts to your pull days. If you're afraid of working your legs too close together, move pull days to the beginning and do push days 2nd
Does a 2-day split with a fullbody day work if I only want to go to the gym 3 times a week and not train fullbody all the time?
Lifting noob here.
I've been doing greyskull LP + barbell curls during every workout. Is this decent?
also I can't get my bench past 115. I do bench twice a week but every time I barely to get three sets of 5 reps
Bump. Will respond when I wake up, keep the thread up guys.
I've started working out every day and want to make a program for massive noob gains.
im thinking something like
push-pull-leg-push-pull-leg-cardio
or maybe remove cardio and make it 6 day workout with no rest day.
thoughts?
>>35300357
I'd like to know this one too, cause i have a serious schedule problems now >>35294555
>>35296946
do you still need it?
>>35297635
Fuck yes
Sorry for lack of replies fucking finals, full time work and gearing up for another comp has me forgetting shi. My apologies
is this a good routine?
>>35305765
yes, if ur an ant
