Previous thread >>35254353
>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 or Powerlifting programs: 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!
I'm doing stronglifts but having a problem with knee buckling on squats once I get closer to my 1RM
Would it make sense to add hip abductor machine to each exercise? I've already deloaded severely and been focusing on correcting the form as I work my way back up.
What should I do for upper body acessories on SS?
My LP routine based on years of lurking.
I'm making good progress (all my numbers going up after stalling SL) and getting some gains.
What do you think about this routine:
ABxABxx
A:
BB bench press 3x5
DB incline bench press 4x8
chest flys 4x8 (i think i should remove those)
OBP 3x5
Lateral raises 4x8
Dips 4x8
Squats 3x5
B:
Deadlifts 1x12 1x8 1x5 1x3 1x1
BB rows 3x5
Chin ups 4x8
Lat pulldowns 4x8
Shrugs 4x8
BB curls 4x8
leg curls 4x8
>>35315092
the problem is probably that you're not contracting your ass enough or that it's week. Decrease weight and increase reps, so that your body gets used to the movement
>>35315092
How much are you squatting?
>>35315092
Fire up glutes.
I had the same problem so I bought a resistance band and tied it around my knees, like a hip circle (Google hip circle) I then did some body weight squats with the band, then I did 3 warm-up sets with ten barbell and weigh with the band and when I got to my working sets I forced my knees out and it worked.
Your problem is mostly that you forget during the reps.
Using 5 day program. Pretty much 3 sets of 10 for all exercises (February will be 5x5 to change it up)
Sunday:
Incline bench
Cable chest pull
Bent over row
Lat pulldown
Bicep curl
Lat dumbbell raise
Monday:
Deadlift
Abs
Rotator cuff
Run 5k
Tuesday
Lunges
Squat
Calfs one leg at a time
Wednesday
Flat benchpress
Back flys
Pull-ups 5 sets to failure (5-3 reps)
Biceps
Lateral raises
Thursday
Deadlift
Abs
Pull-ups wide grip 3 reps doing sets untill I can't do 3 reps
Rotator cuff
Run 7k
Feedback please
>>35315068
>4 days per week: Pull-push-legs + fullbody (PPLxFxx or LPPxFxx or FxPPLxx etc)
how long does a fullbody workout take usually? and what are the benefits to doing ppl instead of upper/lower body
Recovering from sciatica and working out at home and go bouldering 2-3 times a week. Did SS for 3 months and got pretty nice gains. I have 16/26kg kettlebells and adjustable dumbbells (14kg each max) at home. My current split is:
A:
4x16 kb squats
4x16 db lunges
4x16 kb swings
4x16 kb calf raise
B:
3x6 db press
3x6 db row
3x6 db shoulder press
3x6 db biceps curl
3x6 db triceps kickback
3x6 db wrist curl
I also incorporate various bodyweight exercises for lower back and core.
Any tips?
>>35315233
Great routine, but this hits all major parts except legs so maybe throw in unweighted squats for aesthetics
>>35315734
I'm back from the gym and I have to say it's not as good as you might think.
Aparantly I can no longer handle deadlifts 1.5x a week as well as apparently adding 5kg to my deadlift instead of 2.5lg is going to to fatigue me so much that I come into the gym fail every set and leave almost immediately in shame.
I'll post an update with less deadlift volume...
>>35315560
If you train at home, pistol squats are a nice add. I think you should use 8-15 rep range for biceps, wrists and triceps, maybe shoulders too. They are small muscles and contain mostly slow muscle fibers.
>>35315161
Anyone have any suggestions?
Updated.
Progression plan:
2.5kg increase every session to lifts listed in black.
I wouldn't recommend you run this program unless you're like me
>novice bench and OHP
>intermediate deadlift
>squats stronger than deadlifts- purposefully and stupidly detraining squats
I do still squat, just whenever I feel like it.
>>35315161
Tbh I think it sucks and you won't progress very well.
IMHO don't fuck around so early on, I did and became EXTRMELY imbalanced
>140kg squat and deadlift
>60kg bench
I never did SS, I just fucked around.
I think man you should run SS for as long as you can, add chin-ups and barbell curls to the program like stated in the book.
If you stall bench and / or OHP I'd recommend adding an assistance lift.
5x10 DB press and 5x10 DB bench helps me
The book recommends Incline bench I believe.
I think the DB variants are more valuable as the reason you're stalling is most likely lack of volume, the muscle contraction % is similar enough for carry over.
>source: broscience @ 2015
>>35316036>>35315233
What's LTE?
>>35316081
https://www.youtube.com/watch?v=-rh3MHnRI_I
If you are going to take from or copy my program please note the chin-ups are hammer grip, full ROM, seriously, arms locked out at the bottom.
Curls are also hammer grip.
Bare that in mind if you do steal any of it.
what's a good hamstring exercise that isn't any kind of deadlifting motion? i have no access to machines or cables. i have tried DB leg curls but i need a spotter for that so of course it makes making these a regular thing difficult.
>>35316118
RDL Is the best hamstring exercise I have done.
Good mornings were the second best, but you'll hate them. But they're good.
>>35315116
Pull ups
Rows
Reverse flies
Biceps
to help with pulling
Over head press with DB
Triceps extensions
Incline DB Press
Lateral raises
For pushing
>>35315123
why would you do another beginner routine after stalling SL? Do a PPL or something like the texas method
Trappy where are you when we need you baby?
:(
>>35315068
Based fatty shooshing
>>35316118
Look up 'poor man's glute ham raise'
Im gonna do SL till I cant add more weight probably 3 more months. After that what's a 3 day a week program that has pretty much the same exercises maybe some other accessory ones. Something with like front squats on A low bar on B so I dont get fucked by the weight of low bars. I guess something with shrugs too since I love big traps. Anything close exists? Can I create my own program?
Can this be made into a 4day?
Push
Bench Press: 3x6-8
OHP: 3x6-8
Incline DB Bench: 3x8-12
DB Side Lateral Raise: 3x10-12
Rope Pushdowns: 3x10-12
Overhead DB Tri extension: 3x10-12
Shrugs: 3x10-12
Pull
BB Rows: 3x6-8
Lat Pulldowns: 3x8-10
Seated Rows: 3x8-10
BB Curls: 4x-10-12
Hammer curls: 3x10-12
Legs
Squats: 3x6-8
Leg Press: 3x8-10
Hamstring Curls: 3x10-12
Standing Calf Raises: 5x10-12
How do you change your routine if you're cutting?
>>35317030
Push pull legs is meant to be 6 days
>>35317092
fuck me I'm retarded I just noticed the pattern... can you suggest some upper/lower body for 4 days?
Every Monday and Friday - Squats 2x5, 1x5+
Every Wednesday - Deadlift 3x5
In addition: AxBxAxxBxAxBxx
A:
Bench Press - 2x5, 1x5+
Weighted Chin Ups - 2x5, 1x5+
Incline DB Press - 3x8-12
Skullcrushers - 3x8-12
B:
OHP - 2x5, 1x5+
Yates Row - 2x5, 1x5+
Lat Raise - 3x8-12
Barbell Curl - 3x8-12
It's Phrak's GSLP + accessories.
>>35317110
PHUL, Candito's linear program, Lyle Mcdonald's generic bulking routine
>>35317110
PHUL, Lyle McDonald's
>>35317110
>>35317030
What is the best routine for aesthetics?
>>35318181
Starting strength plus gallon of milk a day.
>>35315233
>>35315785
You train deadlifts for 1,5 sets per week. You don't need to do less volume, you need to do more volume if you want to improve your deadlifts. And thinking you can add 5 kgs every time you deadlift is just stupid unless you just started lifting.
>>35317045
>How do you change your routine if you're cutting?
Keep it as close to your ordinary routine as possible. Unless you're cutting on a huge deficit you probably don't need to change that much.
If you're on SS or some other "aggressive" program, you might A: need to slow down the progression, or B: lower the volume(if you're on a program that aren't for absolute beginners).
If you're doing a more long-term focused program or a BB routine, you can probably go on as always.
>>35318181
Imo some high volume powerlifting program with loads of "vanity excercises" thrown in after the main lifts. Maybe with squats subbed out for front squats. You'll grow a lot because of the high volume on the big lifts, and since you add a lot of shit for weak body parts you won't end up with any seriously lagging body part. Of course anything high volume will require you to eat a lot but a slow bulk won't make you fat unless you're already fat.
What does fit make of these? Specifically the split routines for strength.
>>35320046
Do you mean the "4-day split for strength" routines? There is no explanation for what kind of weights you're supposed to use, there is no rate of progression, you only squat once per week in version 2, the volume in the big movements is kinda low over the course of a week and, worst of all, the parameters never change. You don't get an explanation on when to change program or how to add volume/frequency to the program to push progression(or how to set up a form peak if you want to test your (rep)maxes). Imho it sucks if you don't got the knowledge and experience to see how to tweak it to your own needs and know when to add/scrap things from the program
>>35320233
Any of the programs on there any good?
>>35320251
Reg Park's is good.
Starting Strength is good.
Greyskull is good.
For the intermediate stuff, Madcow 5x5 and Texas Method are good.
There are lots of meme shit there though. Tinytrip's PP is shit.
>>35320251
I'm talking about intermediate programs only now, because all beginner programs look the same.
It's not really a matter of "good" or "bad", many of these programs have very little explanation on weights used, progression, periodization etc. so what makes these good or bad is how good you are in implementing the programs in your training. Texas Method is decent or good depending on your goals and how you set it up(it's a template, so you can change it to fit your goals). Madcow seems like Texas Method but you're doing less high quality volume, so it's bad.
>>35320370
Madcow is actually pretty different from TM. Google them, that pic doesn't have anywhere near enough information about the programs.
