What is the best beginner program that won't turn me into a fat t rex?
Any decent push/pull.
Reminder that SS is for retards
>>35282793
If you are a noob just follow whatever program you want, the most important part is your diet. A brosplitter with 12%bf looks 10000 times better than a powershitter with 30%, even though a strength routine is far superior
>>35282839
>>35283311
some anon who does SS
>>35282793
>people who manage to fuck up SS
now that's a meme
if you're really that much of an insecure faggot, trade 1 set of squats for ab work or something gay like that
>>35282793
Don't worry OP, you won't make any gains either way.
>>35282793
SS + GOMAD
>>35282793
>>22980172
>>35282839
>>35283326
>>35283341
>>35283565
Noob here, What is SS?
>>35282793
5x5
>>35283565
no. just no.
Greyskull Lp with ab training + aesthetic accessories
>>35284194
Schutzstaffel
>>35284284
Reiterating the noob portion. Whats Schutzstaffel?
>>35284194
Starting Strength.
>>35284305
Guessing its a routine/program?
>>35282793
Don't follow any of the advices on this board, pick a routine from https://www.reddit.com/r/Fitness/wiki/getting_started#wiki_adding_exercise and get a PT spotting you for proper form and additional tips.
>>35284296
A group of people who did nothing wrong
>>35284407
Out. Now. We don't take too kindly to redditors round here
>>35284407
Is that vitamin regimen a troll or was it just the vitamin k that fucked his shit up?
>>35284420
>we are anooonymooouss
Please revert back to your containment board >>>/b/
>>35284424
Everything in those dosages was wrong.
Noob here, what are the best phone apps to keep track of your gains/weight loss/diet ?
>>35284378
You can stop guessing if you read the fucking sticky!
>>35284420
> le sekret chinese cartoon board xD
>>35284407
I actually found 4chan's beginner guide to be a lot better than Reddit's. Sure, most of the content in the actual threads here is shit, but the newbie guide is shockingly decent.
>>35284469
can someone answer me ? I'm particularly interested in the diet
>>35284481
Because the sticky clearly says what SS is
>read the sticky
>lurk for a while, use the QTDDTOTs
the MOST important thing is consistency
pick a program that YOU find enjoyable
>big compound movements
>barbells
I personally did ICF5x5 until I got two 1/2/3/4, now I'm doing Madcow5x5
>>35283326
I have seen that guy post before. He did ss with a *fuckload* of accessories, then TM with a load of accessories too. Raw ss won't do that. In fact no-one will look like that in 3-9 months or however long ss takes.
SS tends to just leave people skinnyfat or outright fat if they do gomad.
>>35284575
>I'm particularly interested in the diet
>>35284469
>phone apps to keep track of your gains/weight loss/diet
myfitnesspal, often shortened as MFP
>>35284678
>then TM with a load of accessories too
you're supposed to personalize the TM, you know?
>>35282793
http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
>>35284713
reddit leave
>>35284236
This
I think the appeal of GSLP is the AMRAP on the final set. Makes you up your 1RM. With the arm plugin, rows, and tri/ab work its gold.
>>35284407
>>35284439
>>35284522
>>>/r/reddit
>>35284764
how would that routine look like? I never liked these "e-book book programs"
it seems to be written by marketers
and it's just small variations on the same thing
also squats after ohp or any other exercise that works the core is retarded
>>35284725
Actually the Reddit PPL is really good: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
Best routine for size for novices. Go search ppl in the fitness subreddit, everyone says they get better visual results than icf or sl.
>>35284823
that does look fun actually
not sure if noobs need two 4x8-12 of different curls
but still
>>35284778
I squat first so its :
Monday
Squat 2x5,1x5+
Bench 2x5,1x5+
BB curl/pullups 3x10
Wednesday
OHP 2x5, 1x5+
Deadlift 1x5+
Weighted Crunch 3x10
Friday
Same as Monday but if I did pullups on Monday I'll do curls etc.
Switch it up the next week do what I did Wednesday on Monday and Friday etc.
Tuesday and Thursday I alternate doing BB rows with accessories. Dips, shrugs, lat raises, etc.
I like it because it's never boring.
