Routine R8
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You are currently reading a thread in /fit/ - Fitness
Sup, /fit/
>5'8, 130
>just got a gym membership, trainer gives me a routine to follow
>/fit/ tells me it's shit, look for stuff to add to it so it can be more effective
I want to add exercises and I typically do ABCABC, resting on sunday.
Here's what he gave me: (I added in OHP, tricep cable pulldown, skullcrushers, and hammer curls)
Chest and Arms:
>Chest press - 3x8-10
>Incline bench - 3x8-10
>Pull up - 3x6-10
>Machine flys - 3x8-10
>Barbell curls - 3x8-10
>Dumbell curls - 3x6-10
>OHP - 3x6-8
Legs:
>Leg Curl - 3x8-12
>Horizontal calf - 3x8-10
>Leg extension - 3x8-10
>Lunges - 3 sets
>Squat - 3x6-8
>Leg Press - 3x6-8
Shoulders/tris/bis/back
>Shoulder Press - 3x8-10
>Lateral raise - 3x8-10
>Plate raises - 3x6-10
>Triceps press - 3x8-10
>Bicep curls - 8-10
>Shrugs (can do barbell or machine, usually do machine) - 3x10
>Skullcrushers - 3x8-10
>Tricep cable pulldown - 3x8
>Hammer curls - 3x8-10
I know it's lacking major lifts like diddly, row, etc. Where do I add these in?
Also routine rate thread
A
OHP 3x5
pullover 3xf
lateral raise 3xf
facepull 3xf
inverted rows 2xf or 3x8-10 bb rows after OHP
B
DL 1x5
glute bridges 2xf
calf raises 2xf
Pull ups 3xf
21s x 2
C
your preferred bench press 3x5
dips 3xf
pullover 3xf
pec deck 3xf
inverted Rows 2xf or 3x8-10 bb rows after bench
ABCBABx
or
CBABCAx
or alternate between the two
dont fall for the squats meme
>>35344786
Where are the squats you fucking mong?
>>35344727
0/10
>>35344797
Dont need them
You can get a good ass with DL and glute bridges or hip thrusts
And you dont have to worry about having autism legs and bad knees
>>35344786
>No squats
bruv
>>35344820
>And you dont have to worry about having autism legs and bad knees
well meme'd my friend
>not squatting first on leg day
Squats should be the very first thing, followed immediately by leg press
Do tris on the day you do chest/shoulders
Do bis on back day. Deadlift first on back day, followed by t-bar rows. Don't do barbell shrugs, those are for faggots. Do dumbbell shrugs instead
Don't deadlift the day after or before you squat
Someone R8 pls, first routine made by myself
Push 1:
Bench Press 4x8
The Press 4x8
Weighted Dips 3x10
DB Incline Press 3x10
DB Reverse Flyes 3x12
Tricep Rope Pushdown 3x12
DB Lateral Raises 3x12
Hanging Leg Lifts 3xF
Decline Crunches 3xF
Pull 1:
BB Bent Over Row 4x8
Wide Grip Lat Pulldown 3x12
EZ Curls 3x12
Weighted Hyperextensions 3x12
DB Curls 3x12
Face Pull 3x12
Pull Ups 3xF
Legs:
Squats 4x8
Standing Calf Raises 3x12
DB Lunges 3x12
Leg Curls 3x12
Leg Press 3x12
Hanging Leg Raises 3xF
Decline Crunches 3xF
AB Rollout 3xF
Push 2:
Bench Press 4x8
The Press 4x8
Weighted Dips 3x10
DB Incline Press 3x10
Skullcrushers 3x12
BB Shrugs 3x12
DB Flyes 3x12
Planks 3x1min
Weighted Russian Twists 3xF
Pull 2:
BB Bent Over Row 4x8
Wide Grip Lat Pulldown 3x12
EZ Curls 3x12
Seated Row 3x10
Weighted Hyperextensions 3x12
DB Curls 3x12
Face Pull 3x12
Pull Ups 3xF
Hanging Leg Raises 3xF
Ab Rollout 3xF
>>35344727
Don't worry about not including deadlifts in your routine m8, they're great exercises, but it's not like you can't get a good body without them, no single exercise is that important
Here, OP, try this:
Chest/Shoulders/triceps:
>Pull up
>Chest press
>Bench
>OHP
>Dumbell shoulder press
>Tricep cable pulldown
>Skullcrushers
>Overhead barbell extension
Legs:
>Squat
>Leg Press
>Leg Curl
>Leg extension
>Horizontal Calf
>Lunges
Bis/Back
>Diddly
>Upright Row
>Lat Pulldown
>Dumbell shrugs
>barbell curl
>Dumbell curl
>Preacher curl
>Reverse grip barbell curl
Leg day 1
Narrow stance (quad focus) squat - 5x3-6
Narrow stance deficit deadlift - 5x3-6
Front squat - 4x8-12
Narrow stance squat - 4x10-12
Back day 1
Barbell bent over row (pronated grip) - 5x3-6
Lat pulldown 4x8-10
Cable row 4x8-10
Neutral grip pulldown 4x8-10
Hammer curl 4x8-10 (although now i’m doing 6 reps to work on crappy bicep strength)
Barbell curl 4x8-10
Chest day 1
Bench press 5x3-6
OHP (barbel) 4x6-8
Floor press 4x10-12
Inc bench press 4x10-12
Lateral raise 4x10-12
Decline skull crusher 4x15+
Leg day 2
Deadlift (sumo) - 5x3-6
Wide stance (hamstring focus) squat - 5x3-6
Straight legged deadlift - 4x8
Goblet squat - 4x15
or
Good morning - 4x15
Back day 2
Barbell bent over row (supinated grip) - 5x3-6
Lat pulldown (supinated) 4x8-10
Cable row (supinated) 4x8-10
Neutral grip pulldown 4x8-10
Hammer curl 4x8-10 (although now i’m doing 6 reps to work on crappy bicep strength)
Barbell curl 4x8-10
Chest day 2
OHP (barbell) - 5x3-6
Close grip bench - 5x6-8
Football grip OHP - 4x8-12
Floor press - 4x10-12
Bench press - 4x10
Cable tricep extension - 4x12
Lateral raise - 4x10-12
Modified version of Omarisuf’s surf clam program
(Pic is me after leg day 1)
Jesus christ, that's way too complex for a novice. You'll get lost in the sauce from starting with too much early on. Start with a strength routine and once you get decent gains switch to some bodybuilding shit if thats what you're into
How about this for simplicity:
A:
Squats with Wendler's plan
Deadlifts 5x10x50% 1RM
Ab routine of choice
B:
OHP with Wendler's plan
pullups - 5x10
benchpress - 5x10x50% 1RM
BB rows
dip - 3x20
C:
Deadlifts with Wendler's plan
Squats 5x10x50% 1RM
Ab routine of choice
D:
Bench with Wendler's plan
pullups - 5x10
OHP - 5x10x50% 1RM
BB rows
dip - 3x20
AxBxCxDx
I'm sure most of you find it pants-on-head retarded, but it's simple, it's fast, it's physically devastating and it's reliably progressive.
>>35347383
Beginner here. Opinions?
>A
Squat 3x5
Flat bench press 3x5
Incline bench press DB 3x5
Ohp 3x5
Dumbbell flat bench flys 2x10
Skull crushers 2x10
Wrist curls DB both sides 2x10
Calf raises 2x15
>B
Squat 3x5
Chin ups 5x5
Rows 3x5
Deaflifts 1x5
Ez curls 2x10
Lat pulldowns 2x10
Wrist curls DB both sides 2x10
Calf raises 2x15
ABxABxx
>>35344727
http://forum.bodybuilding.com/showthread.php?t=149807833
You need to do componds first and overall it is shit.
>>35345425
Wendler is a con man and 5/3/1 is shit
Anyone here know of a good abs routine? I've been neglecting them for so long. Wanna add them on day B after my cardio
Full-body routine:
A
10’ warm up cardio
Squat – 3x8
Deadlift – 3x8
Bench press – 3x8
Bent over rows – 3x8
Dumbbell overhead press – 3x8
Barbell curls – 3x10
Skull crushers – 3x10
B
35’ HIIT
ABABAxx
>>35347644
>Anyone here know of a good abs routine?
Step 1: Train abs
Step 2: Don't be fat
It doesn't really matter how you train your abs, just do something for them like planches and cable crunches.
Could you guys rate my routine please?
ABxABxx
A:
Bench press 3x5
Incline db bench press 4x8
OHP 3x5
Lat raises 4x8
Tricep dips 4x8
Squats 3x5
B:
Deadlift 1x12 1x8 1x5 1x3 1x1 / Pendlay rows 3x5
Chin ups 4x8
Lat pulldowns 4x8
Rear delts raise 3x8
BB curls 4x8
leg curls 4x8
>>35347781
I find it hard to believe there's no logical order to abs routines.
i.e. squats always come first, then leg press
>r8:
Vertical Hip Raise - 4x10
Vertical Leg Raise - 4x10
Crunches - 4x10
Bicycle Crunches - 4x10
r8 my routine
A
bench press 3x5
lateral raises 3x12
shrugs 3x12
Abs
calves
B
Squat 3x5
t bar row 3x12
bat wings 3x12
pull ups 3x12
cable pushdown 3x12
overhead tricep extension 3x12
bicep curl 3x12
C
ohp 3x12
incline bench 3x12
flys 3x12
Abs
calves
D
deadlift 1x5
leg extension 3x12
lunges 3x12
cable pushdown 3x12
overhead tricep extension 3x12
dips 3x12
curls 3x12
chin ups 3x12
been running greyskull for 6 months before this. each muscle will be hit 2 times a week.
>>35347791
Don't do squats last, do them as either first or second excercise so you are somewhat fresch when you do them.
Don't alternate deadlifts and rows, do both of them at the same workout. One deadlift workout could be heavier and one could be 4*2 for a weight you can do 5 reps with. I don't want to change too much in your deadlift rep/set scheme, I'm just wondering what reasoning you use to get that set structure?
Also what kind of periodisation do you use? Is it heavy/light or is it SS-style add weight every time?
>>35347828
Unless you train for specific performance goals, the fact that you do something will mean more than what you do. That looks fine, you can easily add it to the end of your workout. Beware that the DOMS will be pretty severe the first few times you train abs.
>>35347848
Goals with training and what weights(% of max, or number of reps left in the tank) do you use for the big excercises(and when do you up the weights)?
Upper/Lower (GZCL method)
ABxCDxx
Reps on main compound vary each week while keeping total reps almost the same
Switching all exercises except the main compounds with a variation exercise every couple of weeks
A: Upper Bench
Bench Press: 5x3
Incline DB Press: 4x6
DB Row: 4x6
Lat Pulldown: 3x10
DB Overhead Triceps Extension: 3x12
superset
DB Hammer curl: 3x12
B: Lower Squat
Squats: 3x4
Deficit Deadlift: 4x6
Calf Raises: 3x15
Standing Cable Crunch: 3x12
Seated leg curl 3x12
C: Upper OHP
OHP: 5x3
Close Grip Incline Bench Press: 4x6
Pull ups: 4x5
Seated Cable Row: 3x10
Lateral DB Raise: 3x12
Face pulls: 3x12
D: Lower Deadlift
Deadlift: 3x4
Pause Squats: 4x6
Calf Raises: 4x8
Hanging Leg raises: 3x12
Seated leg curl: 3x10
>>35344727
this is astonishingly stupid. do ss or sl or greyskull lp like a normal, not-retarded person.
posted this before but made some adjustments (added incline bench, and high pulls for traps)
>>35348040
forgot pic
4 Month in. New routine after I got fed up with SS and the insane amount of squatting. 3*5 maxes:
45 kg OHP
72.5kg Bench
105kg Squat
130kg Deadlift
AXBXAXX BXAXBXX
A:
Squat 3*5
OHP 3*5
CU/PU 3*5
B:
Deadlift 1 or 2 *5
Bench 3*5
Dip 3*5
Is it reasonable to ditch SS? Balanced routine?
>>35348714
Experiment with deadlift variations on BAB weeks, stiff legged and snatch grip are my favs
Is this an alright routine?
A:
Bench 3x6
Row 3x6
OHP 3x6
Pullups 3xF
Dips 3xF
B:
Squat 3x6
Deadlift 3x5
Curls 3x8
Chinups 3xF
Leg Raises 3xF
ABxAxBx
Please respond. I'm leaving for the gym in a while.
Hey bbys, I'm back <3
>>35349869
It's fine. Lower the deadlift volume though. 1x5 workset of deadlifts (after the warmup of course) is more than enough for beginners.
Here's my suggestion, changing a few things to be more optimal about it:
A
Bench 3x4-6
Row 3x4-6
OHP 5x5 at 80-90%
Dips 3xF
Chinups 3xF
B
Back Squats 3x4-6
Deadlift 1x5 (do the deadlifts first on the second B)
Front Squats 5x5 at 80-90%
Leg Raises 3xF
C
OHP 3x4-6
Closegrip Bench 3x4-6
Row 5x5 at 80-90%
Chinups 3xF
Curls 3x8-12
ABxCxBx
>>35348714
Looks perfectly fine.
I suggest you also add in: full ROM skullcrushers, DB curls, lateral raises. They will help increase your numbers even further.
>>35348048
Looks good. I do suggest barbell shrugs (https://www.youtube.com/watch?v=-0t_hCzUgvM) instead of snatch high pulls, though. Those are very bad for the shoulder health.
Also, you might enjoy doing one-arm lat pulldowns. They have the longest range of motion for the lats out of any other back exercise.
>>35350219
Kill yourself, mutant.
>>35344727
>curls
Not a compound, fuck it.
Legs only need squatting, the rest is bullshit.
Bro, you don't need all this crap. Exercise variety is fashionable but means jackshit.
Here's for OP.
Work Out Tutorials
https://youtu.be/F3QY5vMz_6I?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/-4qRntuXBSc?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/Dy28eq2PjcM?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/rT7DgCr-3pg?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/7HRqB30lxmo?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/423Ew_DQC40
Protein synthesis takes 48 hours tops.
Training each muscle less than 3x weekly is just suboptimal.
Also, it's common knowledge now that rep ranges have little to no effect on hypertrophy in newbies therefore all new lifters should do strength oriented programs.
Don't fall for this fucking split meme.
>>35350219
Can you help me optimize this routine? Idk if I should do back off sets after the pr attempts. I'm doing a version of the Texas method for the main compounds. Can you recommend some accessory and glute exercises for my lower days? tfw Hank Hill ass.
Upper
Bench Press 1x5 (PR attempt)
OHP 5x5
Dumbbell press 3x8-12
Dumbbell row 4x8-12
Face pulls 3x12-15
Barbell curl 3x8-12
Skullcrushers 3x8-12
Lower
Squats (PR attempt)
Deadlift 7x3 (60%)
Weighted crunches 4x12-15
Upper
OHP 1x5 (PR attempt)
Benchpress 5x5
Weighted Chinups 3x6-8
Dumbbell row 3x8-12
Lateral Raise 3x8-12
Barbell curls 3x8-12
Skullcrushers 3x8-12
Lower
Deadlifts 1x5 (pr attempt)
Squats 5x5
Weighted crunch 4x12-15
Weighted planks
Upper- optional weak points
>>35347579
cool baseless assertion bro
unless you're just retarded and confused 5/3/1 for something other than a general strength program.
>>35347848
You need to organize this a little bit better, move the muscles that like to work together to the same day.
Here's my suggestion:
A
Bench Press 3x5
Lateral Raises 3x12
Dumbbell OHP 3x12
Triceps Extension 3x12
Triceps Kickbacks 3x12 (why the hell is this called bat wings now?)
Abs
B
Squat 3x5
Tbar Row 3x8
Pullups 3x12
Biceps curl 3x12
Incline Bench Hammer Curls 3x12
Calves
C
OHP 3x5
Incline Bench 3x8 or Dumbbell Incline Bench 3x12
Lateral Raises 3x12
Cable Crossovers 3x12 (better than dumbbell flys)
Dips 3x12
Abs
D
Deadlift 1x5
Squat 5x5 at 80-90% (better than doing lunges)
Chinups 3x12
Biceps curls 3x12
Incline Bench Hammer Curls 3x12
Calves
Removed some of the redundant exercises and some of the bad exercises.
>>35347791
Don't do Squats and Deadlifts on separate consecutive days. They both work the same muscles, you need to let them rest and recover in order to maximize growth and adaptation.
A
Bench Press 3x5
Incline DB Bench Press 3x8
DB OHP 3x8
Lat Raises 3x8
Dips 3x8
B
Squats 3x5
Chinups 3x8
Deadlift 3x5 at 80-90%
Rear delts 3x8
BB curls 3x8
C
OHP 3x5
Incline DB Bench Press 3x8
Closegrip Bench Press 3x8 or Bench Press 5x5 at 80-90%
Lat Raises 3x8
Skullcrushers 3x8
D
Deadlift 1x5, 1x3
Squats 5x5 at 80-90%
Pendlay Rows 3x5
Rear delts 3x8
DB curls 3x8
reee I'm so tired of seeing bro splits.
Y'all niggas need to do 3 day full body + accessories
Phrak's GSLP is literally amazing
First and last day always squat 3x5+ middle day always deadlift 3x5+, then:
A:
Bench 2x5, 1xAMRAP
Weighted Chin-up: 2x5, 1xAMRAP
Tricep exercise: 3x8-12
Incline db bench: 3x8-12
B:
OHP: 2x5, 1xAMRAP
Bent over row: 2x5, 1xAMRAP
Lat raise: 3x8-12
Curl: 3x8-12
Been on this for about 16 months to be honest and still making gains though slow at this point. Probably going Jim Wendler's 5/3/1 soon
Currently at work and don't have shirtless pic. This is all I have (I do need to cut but not going to till spring)
Single Full-Body Workout For Begginners Who Don't Care About Powerlifting But Want To Get In Shape
xAxAxAx
Workout A
Squats 3x5
Weighted Dips 3x8-10
Inclined DB Press 3x8-10
Seated Cable Rows 3x8-10
Chin ups 3xF
Seated Incline Hammer Curls 3x8-10
>>35350323
Protein synthesis might be done in 48 hours but that doesn't mean your cns and muscles have fully recovered
>>35350678
>your muscles might be done repairing themselves in 48 hours but that doesn't mean your muscles have repaired themselves
This is how stupid you sound. Do you even know what protein biosynthesis even is? And your CNS doesn't need to "repair" after lifting.
Do you just believe everything you read off bobybuilding.com?
>>35344727
bump
>>35350636
You look like you did manual labor for a few years. Doesn't really do anything for the shit you're trying to promote. You look average as fuck, cuz
>>35347543
You have to give your muscle groups a day of rest before working them again. You can't squat and deadlift on A and B.
Here's my take on it:
A
Bench 3x5
Incline DB Bench 3x5
OHP 5x5 80-90%
Cable Crossovers 2x10 (better than dumbbell flys, longer range of motion and less risk of fucking up your shoulders)'
Skullcrushers 2x10
Lateral Raises 2x10
B
Squat 3x5
Deadlift 1x5
Chinups 3x5
Rows 3x5
Supinating DB Curls 2x10 (start with a hammer grip, supinate your wrists after lifting the first few centimetres, and raise your elbows a little bit at the end of the curl. this maximizes the work of the biceps)
Wrist curls and calves if you want
C
OHP 3x5
Closegrip Bench 3x5
Bench 5x5 at 80-90%
Cable Crossovers 2x10
Skullcrushers 2x10
Lateral Raises 2x10
ABxCBxx
Since you're a beginner you can keep setting PRs for both the squat and the deadlift on the same day.
Focus on getting PR for the Bench on A and OHP on C. The rest of the exercises are ancillary, not as important.
>>35350476
People do backoff sets if they are doing 1RM for the intensity days. As in, 1RM PR and then backoff 2x5 at 85% of the 1RM. But this is more geared for advanced lifters, not needed if you're intermediate since you'll be doing 5RM PRs instead of 1RM. People start lowering the reps to 3RM 2RM and then 1RM after they have been lifting for months and they're stalling on the 5RM.
There are many many ways to do the Texas Method. Some people do Volume and Intensity on the same day, some people skip the light day in favour of splitting the intensity days further, some people do both intensity lifts on the same day (ohp and bench), some people do that but for different RMs (1RM bench and 3-5RM ohp one week, inverting next week). There's dynamic effort method, max effort method, etc etc.
In the end you basically do what you think is most fun, and what you think works best for you. Everyone is different, and at the intermediate level there's no cookie-cutter formula anymore.
(character limit)
>>35344727
A
Squat 5x3
Bench 5x3
Pause bench 3x5
Db rows 3x8
Hammer curls 3x12 (recovery lift for old injury)
Face pulls 3x8
B
Deadlift 3x3
Squat 3x8
Press 5x5
Db chest press 3x8
Db rows 3x8
Rope pushdowns 3x12
Wrist curls 3x12 (another old injury rehab lift)
ABxABxA
BxABxAB
Et cetera
Only deadlift twice a week. If there are three B's, I'll sub Romanian DLs.
>>35350543
Hi trappy, its >>35347791
Thank you for help, but can I switch rear delts on day D with pullups and do dips on both push workouts instead of skullcrushers? <3
>>35350476
Upper 1
Bench Press 1x5
OHP 5x5 90%
Then you wanna do the ancillary exercises for the OHP
Lateral Raises 3x8-12
DB OHP 3x8 (different enough from the barbell press, worth doing)
You don't need skullcrushers this day. The triceps do lighter work on the OHP compared to the bench (due to much lighter weight), and all the pressing here is enough to prepare them for the OHP PR)
Then back stuff
Weighted Chinups 3x6-8 (better this day so it doesn't affect the DL PR)
DB Supinating Curls 3x8-12 (start with a hammer grip, supinate the wrist after lifting the first few centimetres [a very important part of the biceps work is to supinate the wrist, so you wanna do it during the movement, not before], then raise the elbows a little bit at the top of the curl [this maximizes the biceps range of motion])
Lower 1
Squats 1x5
Then ancillary for the Deadlift (lots of butt stuff <3)
Romanian Deadlift 5x5 (for the DL volume)
Barbell Hip thrusts 3x5
Barbell Glute Bridges 3x8-12
Bent-Leg Back Extensions 3x8-12 (great for the glutes max and spinal erectors)
Hanging Leg Raises 3x8-12 (for the abs and hip flexors)
Upper 2
OHP 1x5
Bench Press 5x5 90%
Then ancillary for the Bench
Closegrip Bench Press 3x8 (amazing for the chest, even though people think it's just a triceps exercise)
Cable Crossovers 3x8-12
DB Incline Bench 3x8-12 (also works the shoulders well, helps both ohp and bench)
Barbell Curls 3x5-8 (go heavy)
No back exercise this day so that it doesn't affect the DL PR.
Lower 2
Deadlift 1x5
Squats 5x5 80-90%
Then assistance leg/butt work
Barbell Hip Thrusts 3x5
Pistol Squats 3x8-12 (great for the quads and the hip abductors [glutes min/med, TFL, sartorious])
Back extension into Glute/Ham raises 3x8-12
Weighted Crunches 3x8-12
Planks
Upper 3
Go light and chill on this day
DB row 3x8-12
Skullcrushers 3x8-12
Lateral Raises 3x8-12
Hammer Curls 3x8-12
That's more than enough. You can even cut the sets to 2 instead of 3.
You can skip this day if you want.
>>35350870
Thanks for this senpai. I love you
>>35344727
>I just started working out and I'm going to lift 6 days a week!
Everybody grab a fucking party hat
<:^)
>>35344820
>bad knees from squats
idiot
>>35350865
Of course!
GOAT of all time beginners routine coming through
>>35351162
It's >>35350865 again, thank you once again. Do you know any good books/articles about routines?
Wednesday:
3x5 Bench / Military alt.
3x5 Pendlay
3x5 Squat
5x10 DB Bench / DB Military alt.
5x10 DB Row
5x10 LTE
Friday:
3x5 Bench / Military alt.
1x5 Deadlift
5x5 Weighted Chin-ups
5x10 DB Bench / DB Military alt.
5x10 Hammer curls
5x10 Face pulls
Sunday:
3x5 Bench / Military alt.
3x5 Pendlay
3x5 Squat
5x10 DB Bench / DB Military alt.
5x10 DB Row
5x10 LTE
Warm-up:
http://m.imgur.com/gallery/476PX
Needs a lil work but the outline is there
>>35351264
Practical Programming For Strength by Mark Rippetoe
>>35351288
fucking hell how much free time do you have?
seems like each workout would be easily 2-3 hours
>>35351288
>needs a little work
>needs a little squats
FTFY
>>35350636
>>35350636
Lifts?
>>35351322
I'm in the gym an hour, to and hour and a half
>>35351323
Read it again?
>>35353721
I can't even say I was only pretending to be retarded. How the fuck did I not see the squats in your routine? My sincere apologies, anon. Fuck me.
>>35353842
It's ok
>>35345052
Congratulations. You listed every exercise.
>>35347543
Why in the goddamn fuck are you doing wrist curls on both days? Build a single useful muscle first.
>>35347644
Do your cardio at the end of A instead.
>>35344820
If youre talk about injuries, deadlift has a much higher chance to snap your shit than squats. Also nothing brings out ass like squats, if you have a big ass and your legs don't match it you'll look like a retard.
>>35353991
What do you think is unnecessary?
>>35344727
How's my meme-o-graphic game f a m?
A
Bench 3x5
Incline Bench 4x6
Pendlay Row 4x10
Face Pull 2x12
Hanging Leg Raises 4x8
B
Squat 3x5
BB Lunge 4x8
Romanian Deadlift 4x6
Plate Pinch (timed)
Clean
C
Bench 3xF
Cable Triceps Pulldown 4x10
Pull Ups 4x8
DB Press 3x10
BB Curl 4x6
AxBxCxx
r8 m8
I'll be here to help when I wake up tomorrow, keep the thread alive!
>>35350918
Luv you too bby <3
>>35351251
Kek 100% recommend this one.
>>35351264
Besides Practical Programming (which is GOAT), I like the articles from powerlifting to win. He does very very good reviews of the most famous routines, and even though he's focused on reviewing from a powerlifting point of view, it's still very worthwhile to read/watch even if you're not training for PL specifically.
http://www.powerliftingtowin.com/texas-method/ and http://www.powerliftingtowin.com/stronglifts-5x5/ for example, there are more links at the bottom of the page.
If you wanna read more about the Texas Method you can take a look at Justin Lascek's e-books. Excellent quality.
There are plenty of other books, but those are my favourites. And the SS book, of course. It's a must read even if you're not doing SS.
>>35356123
Izzy. is really hit or miss. He's smart, but he's also really damn inexperienced and very prone to shoving things into his own preconceived categories rather than looking at them on their own merits.
Also obsessed with autoregulation to a fault.
>>35356598
>>35356598
filter bypass
>>35356598
Once I get to 10k, I am simply going to work on boosting my time as much as possible.
Itt: sperg
Learn the basic barbell exercises
Deadlift
Squat
Ohp
bench
Row
Hit a new pr once a week with your newb gains.
Incorporate accessories like dips chinup lat pull downs curls whatever decline situps whatever .. run some intervals and the occasional distance run... play some casual basketball or other sport.
Listen to your body and doot go for a pr just because your program says to
Congrats your /fit/ and won't get bored at the gym living that Patrick bateman life thanks to your personal trainer
Want to hit gym again and never had a routine but lost my strength
Thinking of doing this for astethic/strength and trying to lose weight
Can I make my own routine? Ill stop SL after a few months. I want something with main lifts but also something like curls and shrugs. Is there such a program? Also it should be 3 times a week.
>>35350864
Looks good.
Though I do think skullcrushers are better than rope pushdowns since you can have a longer range of motion to work the proximal function of the long head of the triceps by extending the shoulders.
And I think you're missing lateral raises! Gotta work the lateral delts, it's very important for the press (and aesthetics).
>>35351288
Pretty standard.
If you're benching, do the DB OHP. If you're pressing, do the DB bench. This way you can optimize muscle adaptation.
Alternatively, you can simply do DB incline bench since it's the middle ground and works well as ancillary for both.
5x5 weighted chinups might be too much. You'll probably be fucking exhausted at the end of it. 3x5 is a more realistic approach.
You need some sort of supinated curl. The biceps is the strongest wrist supinator, doing hammer curls only won't work that function of the muscle.
And the same as above, you need lateral raises!
>>35355603
Looks ok, though I'd change some things up.
5 reps for the Pendlay Row is the first thing. It's an explosive lift, going for 10 reps isn't very useful since your explosion will be pretty weak by the end of it.
Do Deadlifts on C. Regular or sumo, no romanian. There's no point in doing RDL only, it's an assistance exercise for the main lift. Do the main lift, that one is gonna get you way stronger.
Also, by Deadlifting on C, you will be training your legs and posterior chain twice per week, instead of only once. This will make you a lot stronger in the long run.
Same things that I said to the first quoted here, skullcrushers are better than triceps pushdowns since you can have a longer range of motion to work the longer head of the triceps with shoulder extension. And you need lateral raises. The lateral head of the delts is very important for aesthetics and for the press (even though you're not doing bb press, it's still a pretty important exercise)
I'd also do pistol squats or front squats instead of lunges. But this is just me.
>>35358645
About them only thing I agree with is the 3x5 chin-ups.
I don't need lateral raises, dumbbell press works the lateral deltoid fine. It's a novice program anyhow.
Chin-ups are my supinated curl?
>doing hammer curls only won't work that function of the muscle.
I'd like a source for this
>If you're benching, do the DB OHP. If you're pressing, do the DB bench. This way you can optimize muscle adaptation.
Not only is that a great way to stall, but I'd like a source for your "muscle adaption" claim.
>>35357317
That's not a very good program. The dude in the picture was roiding. Wouldn't recommend if you're natty.
>>35358441
How long have you been doing SL? There are many programs out there. For 3 days per week, Texas Method and Madcow 5x5 are great. But those programs are targeted at people who can't do linear progression anymore.
If you can still add weight on every workout, you should try something like pic related. Just add more volume work with accessory exercises.
>>35356155
I do agree. But it's really good to hear other people's opinions, so you can build your own. Even Rip or Pendlay or Wendler (specially wendler kek) have shitty opinions sometimes.
>>35355921
That routine is the standard "wasting time at the gym" routine. It won't get you any stronger.
Of course, you're gonna look good. Anyone working out for several months is gonna look good.
But if you wanna get strong besides looking good, you need a proper program.
>>35358678
>I don't need lateral raises, dumbbell press works the lateral deltoid fine. It's a novice program anyhow.
That's fine, it was just a suggestion. It's your routine at the end of it, so you do what you think it's fun.
>Chin-ups are my supinated curl?
Also completely fine. Again, it was just a suggestion. Since you were doing biceps isolation work, just wanted to make you aware that you could increase the efficiency of that work.
Hammer curls are great for the brachioradialis, though. It's not a bad exercise at all.
>I'd like a source for this
Here's a good book https://books.google.com/books?id=THXfHT8L5MEC&pg=PA25&lpg=PA25&dq=Non-spanning+Muscle+Fiber&source=bl&ots=Hae6r59NCN&sig=AkPZo8uED5aXXrvsCAgT3x8WB2g&hl=pt-BR&sa=X&ved=0ahUKEwjXiICugbvJAhUPnZAKHahCCuIQ6AEIXTAG#v=onepage&q=Non-spanning%20Muscle%20Fiber&f=false
>Not only is that a great way to stall
You won't "stall" because you're doing assistance exercises. That's not how plateauing works.
>but I'd like a source for your "muscle adaption" claim.
There are so many sources for this that I don't even know how to link a single one.
Skeletal muscles, in general, have a 48 hours window of repair/growth/adaptation cycle (if you're natty).
So basically, if you spread your routine in a way you don't work a specific muscle in a specific way for at least 48 hours, you aren't being as optimal for adaptation and growth as you could.
Of course this excludes rest days. For natty lifters, the average amount of volume per week they can do before diminishing returns is about 4-5 days per week.
Now, the reason I suggest you do bench/DB OHP is simply because you are already doing the movement and working the muscle in that way. You are already triggering the adaptation response for that. By doing Bench/DB bench, you're pretty much going into diminishing returns territory. By doing bench/DB OHP, you're maximizing the adaptation for both exercises, without losing anything.
>>35358678
A good book to start on the theory behind programming is Practical Programming.
For anatomy, Gray's Anatomy for Students is a good and concise one. Netter is another very popular book.
For muscular physiology, Skeletal Muscle Damage and Repair by Tiidus, among lots of others.
>>35358724
>Here's a good book
Can I please have a page number so I can learn more about your claim?
>So basically, if you spread your routine in a way you don't work a specific muscle in a specific way for at least 48 hours, you aren't being as optimal for adaptation and growth as you could.
I really need a source on this
Because overall volume achieved in the week remains the same no matter what.
I'm not saying you could do everything inn1 day and be done for the whole week, because you couldn't, you'd fatigue and wouldn't be able to achieve the same volume as yiu would from spreading it out across the week.
However in this instance if I were to alternate Bench//DB press & Press/DB bench, fatigue accumulation will occur and I wouldn't have given myself enough time of rest for my heavy heavy sets of 5 the next session.
I may be at fault for not mentioning I am increasing the weight by 2.5kg each session, which will have an impact of fatigue accumulation.
>>35358678
But don't take my word as some sort of "YOU MUST DO THIS or you won't get gains!"
I'm just giving small tips and suggestions, for the most part.
As I said, it's YOUR routine.
>>35358757
>Can I please have a page number so I can learn more about your claim?
Sorry, I don't have a page marked. Try using the index at the start and end of it, or maybe just ctrl+F.
>I really need a source on this
Pratical Programming for Strength Training.
Skeletal Muscle Damage and Repair.
>I may be at fault for not mentioning I am increasing the weight by 2.5kg each session
Don't do that! You won't be able to keep adding 2.5kg to the press or even the bench after a while. 2.5kg is the easiest way to plateau. It's a meme that started because of SL (which is a program made by a marketing firm with literally zero coaching experience).
If you wanna know how to milk your linear progression as much as possible, give the program part of the SS book a read. Rip has over three decades of experience training novices, and he explains very well how to add weight to the bar.
Or give a read on the picture I linked here >>35358695
It kind of outlines the theory behind the progression described in the SS book. (though the author adds autoregulation in a way Rip doesn't)
>>35358774
>Don't do that! You won't be able to keep adding >2.5kg to the press or even the bench after a >while. 2.5kg is the easiest way to plateau. It's a meme that started because of SL (which is a program made by a marketing firm with literally zero coaching experience).
It's entirely possible at a novice stage, and as long as I keep volume high and increase my muscle mass, I can, and have been, successfully making these large increases.
If I stall then I'll deload to allow for fatigue management, other than that I am perfect capable of increasing the weight in the bar due to my body weight. (I'm not fat, just not a manlet)
>If you wanna know how to milk your linear progression as much as possible, give the program part of the SS book a read. Rip has over three decades of experience training novices, and he explains very well how to add weight to th
I've read it. I'm not trying to milk any linear progression, I'm trying to hit specific numbers as quick as possible so I can move onto more specialised programming.
>>35358774
Is this the page?
>>35358774
Isn't having an avatar a ban?
Mods plz
>>35358809
Anecdotal evidence, of course, but just an example from my personal experience.
In my gym, there are three guys who have been doing SS for about 6 months.
They have been adding 1kg to their OHP ever since the second month or so.
They can press more than their bodyweight for reps, and haven't stalled on the OHP once. Not a single time. Haven't deloaded at all.
On the other hand, there's lots of people adding 2.5kg to their OHP on /fit/. The same people who can't press 50kg and have deloaded more times they can count.
>>35358809
>It's entirely possible at a novice stage, and as long as I keep volume high and increase my muscle mass, I can, and have been, successfully making these large increases.
no, it's not possible. a typical guy starts pressing maybe 30kg on his work sets. are you saying that after 12 press workouts he's pressing 60kg? then after 16 press workouts he's pressing 70kg? it simply doesn't work. maybe you can go from 30kg to 40kg in 2.5kg increments, but you're not going from 40kg to 60kg that way. not in a linear fashion anyway.
>>35358828
Youce just supplied me with anecdotal evidence, but I'll ignore that for the sake of simplifying things.
As well as the fact we aren't taking body weight into account. I don't weight 1pl8, it would take me longer to achieve a body weight press with 1kg progression.
Adding 2.5kg a session isn't unreasonable or unachievable, it's ideal and possible with enough recovery.
Key work here is recovery.
I'll give you a nice cherry picked example of my own; on /plg/ there is a trip called (benchbro) who started squatting recently and had a 140kg squat, just about. He's literally been adding around 5kg or more to his squat a week and has already hit a 4pl8 squat for reps a few months later.
This is because
>he was new to squats (he took a few year hiatus)
>he managed fatigue
That's why people stall and find themselves plateud at the same weights for months or even years to come, because they down allow for fatigue management.
Deloads are essential.
Are you familiar with the Russian ladder scheme progression? They add weight, then take a little weight off the bar to allow for fatigue management, then add weight, then take away weight e.t.c
MO
Lowbar - 3x6 - 80%
Deadlift - 2x6 - 80%
Leg press - 4x8
TU
Bench 3x6 - 80%
THE PRESS 2x6 - 80%
Row - 4x6 - relatively heavy
dips - 3x8 - 20kg
Curls 3x10
THU
Pause squat 6x4 - 70%
Pause Deadlift 3x6 - 70%
Leg press
FRI
Pause bench 6x4 - 70%
THE PRESS - 3x8 - 70%
Weighted pull up - 6x3 - 20kg
Curls - 3x10
Tricep pushdowns - 3x10
Esentially a modified Candito. However i'm worried about the lack of back movements. What should I add/remove? Is it completly retarded?
>>35358820
>reporting the only oldfag who knows her shit and that takes hours of her time to teach basic shit to beginners
You fuckers need to learn some lessons on appreciation. Trappy is doing for you what no one else will bother doing (strongtoast only shows up once in a full moon and doesn't bother teaching basic shit to novices).
Without her in these threads, you only have novices giving other novices shit advice that they don't even understand correctly how it works.
In a way I hope she gets banned and gets tired of wasting her time with faggots like you and leave you all to the flies.
Fucking new year's newfaggots.
>>35358858
It is possible and many people have done it.
Just because YOU didn't, doesn't mean it is not possible.
I'm doing it fine, so why would I sacrifice progression just because "it shouldn't work"?
I know people who have progressed to high weights linearly.
I know people who haven't, that doesn't mean it doesn't work just because some people couldn't do it. But you could argue that's anecdotal evidence, and if you do then what's the point of even sharing experiences?
>no, it's not possible
That's incorrect.
>>35358874
>comparing adding standard amount of weight to the squat with adding a stupid amount of weight to the OHP
Thank fuck you're the type of retard that's gonna stall soon and learn not to be retarded.
>>35358899
I don't even recall mentioning OHP once.
I don't even care for OHP, it's bench press that's in my best interest.
You're very insulting and rude, and you don't offer much in terms of helpful criticism.
Please stop whiteknighting unless you can explain to me in what way I am incorrect or what ever.
>>35358893
I'll admit that I shouldn't have put numbers on it, because there definitely are genetically gifted people who will reach high numbers. Or I should have explicitly stated I was talking about average guys. My point still stands, though. You will not go through a linear novice progression with 2.5kg increases on the press. You will stall early because the increase is too big.
>>35358887
Oldfag?
Wtf you on about?
Been here for, let me zee... 5-6 years noe and only recently I've seen that trappy chan shitstick. Fuck off with this newfag oldfag shit. You're all autistic sperglords who waste way too much time on bullshit "science"
>>35358874
I've been adding 1.25kg to the bar for the OHP, and have been training for 7 months.
My 1RM for the OHP is over 80kg.
Let me know how adding 2.5kg works for you after you are stuck below 60kg.
>>35358918
She only started tripping last month after almost an entire year of people asking her to trip.
>Been here for, let me zee... 5-6 years noe
Post body and lifts.
>>35358909
>I don't even recall mentioning OHP once.
You know OHP is called the press, right? And no, it's not a meme.
>>35358917
That's fine, my interest is in the bench press. Im not about to train all lifts like I train one. Sure I could progress slower for OHP, but I'm not about to progres slower on all lifts when it's in my interest to add to my total in the quickest amount of time safely possible.
>>35358922
What is your point???
An 80kg MAX press is not much to cry home about, especially since
>I don't know your body weight
>I'm expected to just take your word for it
>>35358953
>An 80kg MAX press is not much to cry home about
>80kg press after 7 months is not much to cry home about
And I weigh 76kg.
>>35358929
Oh I dont lift. I just swim, run, some bodyweight you know military shit.
And people asking her too trip? You mean you? Haha faggot. Anyway, point still stands, your all autistic fucks going by some program when you should just be adding weight when you feel like it.
Now you. Post lifts faggot. Oh wait, you can't :')
>>35358961
But it isn't? Do you expect to keep adding linearly until you reach 140kg or something?
Like, what is the point in your post?
And you are just telling me, I don't see why I should even believe you, not that's in unbelievable, but I need to be doubtful when you're using it to prove a point. (Even though I don't understand what the hell youre trying to prove)
>>35358953
>An 80kg MAX press
You know that's more than 70kg for 5 reps, right?
>>35358964
>And people asking her too trip? You mean you?
>being this new
>your all autistic fucks going by some program when you should just be adding weight when you feel like it.
>I don't even lift but here's my stupid opinion, add weight when you feel like!
Please stop posting and leave this board.
>>35358982
>You know that's more than 70kg for 5 reps, right?
WHAT AM I SUPPOSE TO BE IMPRESSED WITH?
>>35358953
>Sure I could progress slower for OHP, but I'm not about to progres slower on all lifts when it's in my interest to add to my total in the quickest amount of time safely possible.
if you can add 2.5kg every time to your press then yes, that obviously the best solution. we're saying that adding 2.5kg to your press every time will not work for very long, and when it stops working you can still make linear progress with 1kg jumps. seriously, if you're making 2.5kg jumps on the press using a linear progression you simply haven't been training very long. if you've been doing this on a typical novice routine for even 6 months then you should be pressing like 120kg+ for work sets. not happening.
>>35358964
You don't even lift, are giving shit advice that doesn't even work for beginners, and are complaining about someone who takes hours of their time to write excellent shit like this >>35350870 for advanced lifters, and wastes her time teaching novices basic shit.
You don't even lift, dude. You have zero idea how shit works.
Please kill yourself immediately, you are cancer.
>>35358989
>>35358964
>I don't even lift but I'm an oldfag, have been on /fit/ for 5 years!
Fucking newfags
>>35358982
Hahahahahahahahahahahahahaha
Uh... please. Uhhh just... stop posting... uuuhj...sure showed him..
You sound like a retard. I don't lift anymore because I blew my knee out and have lower back problems. Rather be healthy till I drop dead from alcohol poisoning.
And you should add weight when you feel like it. A program is just that, a program. It's meant as a guideline not some holy power, but you're too autistic too know that. As I've said. Never. Ever. Ever. Seen her post before, well I have. Most of it is some gay fucking shitposting. So yea, "she" sucks. You suck. And everyone who makes fitness complicated sucks. You're not a profezzional athlete. You're a fuckboi who's a little bitch and thinks that if he has strong lifts he will be viewed as an 'alpha'.
#pathetic
#weak
#pussyboy
#shitsipper
;')
>>35358991
Yo, I did say I'm doing a novice program, we're talking about novice programming.
Nor did I claim I will hit a 120kg press by adding 2.5kg a week.
These 2kg increases are just to reach goals quicker, I want to get to intermediate programming quicker so I can specialise.
Even then, surely adding 2.5kg a session until you hit an arbitrary weight such as 1/2/3/4 then slowing progression to 2.5kg a week is still quicker then 1kg to 0.5kg increases each session?
It depends on the trainee I presume.
If we get back to basics, I'm simply looking to add as much weight to my total as quickly as I can. I can't see how spending 8months of a novice program is beneficial.
Here's a great routine OP:
A:
Squats 3x5
Bench 3x5
Power Clean 5x3
B:
Squats 3x5
Press 3x5
Deadlift 1x5
AxBxAxxBxAxBxx
>>35359000
Quality post??
Hahahahahaha
Excellent shit???
12 reps?
Hahahahahahha
For a beginner? Oooooh, no.
Basic copy and paste routine.
But yeah, keep getting your info there. You'll end up looking like fuccbois but who cares. You're all twinks too me anyhooooo ;)))
I can't believe I read through all that. Holy shit you guys are fucking idiots. >Getting baited this hard by someone who doesn't even lift
>>35350636
my friend, you are one frustrated normie ... 16 months is a lot of time and you still look like shit desu
>>35359034
>Even then, surely adding 2.5kg a session until you hit an arbitrary weight such as 1/2/3/4 then slowing progression to 2.5kg a week is still quicker then 1kg to 0.5kg increases each session?
of course it's quicker, but is it possible? on the squat and deadlift you hit those numbers with 2.5kg increases. personally I hit 108kg 3x5 on bench with a linear progression (SS), but I only got to around 80kg with 2.5kg jumps and the rest was done with 1kg. on the press I did 2.5 kg jumps until somewhere between 40 and 50kg before going to 72kg 3x5 with 1kg jumps. others will have different numbers of course, but the trend will be the same. 2.5kg is too much except in the very beginning on the press, useful for a while on the bench press and useful for a long time on the squat/deadlift.
>I can't see how spending 8months of a novice program is beneficial.
it's beneficial because progress on a novice routine is much quicker. you want to stay on a novice routine for as long as possible, but I don't mean artificially extending it.
>>35359077
>Writing an optimal and personalised texas method routine with specific goal for a specific trainee
>basic shit
>copy and paste routine
You people are arguing with someone who thinks he's gonna add 7.5kg to his press every two weeks.
>>35359111
Thinking it's hard. And what's the specific goal? Being a specific fertada? Oh no, I know! Being a specific chodejuggler!
Nono that's not it. Being the gyms specific pussyboy! That's it isn't? Ye! Fucking got it!
>>35359096
I don't really think the question "is it possible" is enough to discourage me form trying.
I'd be happy to hit a 100kg bench for 3x5 doing 2.5kg a session because there's some decent Russian intermediate bench programs out there.
I'm looking to specialise in the bench press, so it is within my interest to be on a specialised program, which isn't possible with a novice bench press.
I understand that you can progress with microplates longer than you can with fractional plates, but it definitely is possible to get far with fractional plates and arguably quicker.
I mean, I've recently started lifting yet I'm 80kg and honestly look quite hungry. I have the abiltiy to progress more due to my body weight from my skeletal structure and height.
It's just not in my best interest
>>35359140
>>35359153
how much do those russian intermediate bench programs add to your bench per week?
>>35359174
A bit
https://www.youtube.com/watch?v=BOeRI6MDyns
>>35359189
that's an impressive bench, but it doesn't answer the question at all.
>>35359153
>>35359164
Hahahahahahahh
Holy shit. You are that pathetic. All thos reaction images, you actuallt have them saved on your computer. I'm so sorry. That is without a doubt autistic pathetic.
No wonder you cling to that faggot pretending to be a girl so shitsippers like you listen to it.
>>35359164
also on my pc now.
Here's me, just won an mma match. That's why I dont bother with stupid shit like benches, squats and deadlifts. Rather just run, swim, bodyweight and spar.
Last time I did deadlifts I managed 200kg at 180-181 and 80kg.
Point still stands.
You're all pathetic little fuckboys who are too autistic too ever make any real progress :D
>>35359211
I can't tell you, your coach is there to decide for you.
These programs aren't free, but I understand a little of how they work.
When you linearly add 2.5kg you eventually fatigue and stall, that's the guidelines to most internet programs. You add weight until you plateau, then you do something else.
Russians do ladder scheme programs where they add weight, then take a little off to manage fatigue, add weight, then take a little off. And on and on, so fatigue doesn't accumulate and you can run the program for a very long time.
How much you add is dependant on the lifters age, body weight and current lifts I presume.
Basically I can't give you a definitive answer, maybe microplates? Which would make sense because progression is harder at an advanced stage, but unlikely because if you have a coach, you have if for sport, and you most likely need to add a lot of weight as quickly as possible.
I've watched Kiril sarychev train for a while and I've never seen him use microplates if I am honest.
They're important sure, but I don't think they're necessary.
>>35359254
>>35344727
I follow the Dorian Yates Blood and Guts routine right now. The big thing about it is that on the working set, you need to pretty much go till the point where you feel like you're about to break. It's a great way to get size fast, and I used it on breaks during boxing training to hit harder.
>>35359291
Even more reaction images. You sure do have a lot of them.
Never seen you post your stats, body pic, or anything for that matter...
Could it be...
You're just a shtisipping little autist who bathes some "trap" in a beam of sunlight so that he can tell his disappointing mom he finally has a girlfriend?
Probably.
>>35359309
In case you aren't aware, trappy chan and HIS possy are trolls
>>35359256
fractional plates are not necessary for every type of program, but they're necessary for linear progression on the press/bench. I have yet to see something work faster for a novice than linear progression. towards the end of SS you'll add 6-9kg a month to your bench press (1-1.5kg jumps). it may not sound like much, but it's very respectable progress when you're already benching around 2 plates for 3x5. if you think that russian intermediate program adds weight faster than that then sure, go for it
>>35359320
I disagree and think it's quicker to linearly progress with fractional plates, you still hit the same weights in the end, if you aren't at a generic disadvantage, eat enough and manage fatigue then you just get there quicker with fractional plates.
Progression doesn't have to be linear, nor does it have to be every session.
>>35359319
Not aware.
As I said, never seen that trappy post before other than a couple of very very very homo shitpostings.
Had too be though, guess my troll radar is broken. Gotta stop getting drunk when christmas rolls around :(
>>35359345
>>35359320
I'm really not with it today. I have no idea why I wrote that response when you didn't even argue against it.
Sorry, my mind is elsewhere obviously.
>>35359345
>I disagree
not entirely sure what you disagree with in my post.
>>35359357
I'm tired >>35359356
>>35359254
>I don't even lift
>last time I did deadlifts I managed 200kg
>>35344727
Way too much volume, horrible.
>>35359781
There's actually not.
Volume is important for getting bigger and stronger so having a lot of volume isn't necessarily a bad thing...
>Trappy-Chan
Need help here /fit/
OHP 5 // 5 // 5 // 3 // 3 // 1
Chin ups 3x
Squat 5 // 5 // 3 // 3 // 1
Calf raises 3x
Bench 5 // 5 // 5 // 3 // 3
Dips 3x
Deadlift or Clean 5 // 5 // 3 // 1 // 1
Shrugs 3x
Rest & cardio (swimming)
Rest & cardio (boxing)
AxBxCxAxBxCx
A
Squats 3x5
OHP 3x5
Chinups 3xF
B
Sumo Diddly 3x3
Bench 3x5
Chinups 3xF
C
PC 3x2
Inc Bench 3x5
Chinups 3xF
>>35358695
Im the guy that has been doing SL. Ive done it for 8 months but 6 were cutting only last 2 bulking I also skipped during summer a lot cause of exams and vacation. Im able to add 2.5 kg every 3 sessions so I basiclly do 5x3 5x4 5x5 and repeat with added weight. This is still SL since im reaching 5 x 5 before 3 times but Im close to the end of it. Lifts are:
Squat 107.5
Deadlift 120
Bench 65
OHP 45
Row 62.5
I will probably try to aim for 1/2/3/4 and then do something else.
>>35360162
>being this new
Trappy looks gorgeous mate.
>>35362815
Do 3x5 instead, and start adding less weight to the OHP. You're gonna need to do that if you wanna go past the 50kgs.
A:
wide grip pullup
bench press
curl
skull crushers
b:
wide grip pullup
bench press
OHP
ROW
axbxaxxbxaxbxx
home gym with just barbell and power cage/flat bench
what should I change?
Semi-newb here looking for advice.
I started lifting about 6 months ago without taking my diet too seriously, and lost a lot of weight while gaining some experience and practice with my form on my lifts.
My old routine was just shit, and I want to move to something new.
How is the following for bulking? It's Frankies for those who know it by name 5x5 on everything except where noted, I take a 1 mile walk in the morning on my off days and do 10 minutes of cardio / stretching before each lift session:
DAY 1 – PULL
Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls
DAY 2 – PUSH
Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press
DAY 3 – LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
I'm kinda lost on what I should be doing for optimum gains during bulking and how long of a period I should be bulking for (or if it's just whenever I want to stop) but I've straightened my diet out, intake is ~3500cal/day currently.
>>35362852
>face hidden
>looks gorgeous
OK mate
>>35358757
>Can I please have a page number
Holy fuck.
You people ask basic shit, are linked thousands of book with the information, and want a fucking PAGE NUMBER.
Do you want me to chew your noodles for you as well?
That's why trappy is the only person left who has patience to teach beginners, everyone else got tired of having to spoonfeed you retards every fucking time.
This is BASIC shit. Go read Practical Programming (don't lie, you didn't read it) and learn anatomy and stop shitposting on /fit/.
>>35363003
Shit troll
Get cancer faggot
Reminder to put effort in making every rep perfect and not let your ego get the better of you. As beginners you will progress fast anyway, linear progression programs are not an excuse to let your form get sloppy.
>>35363189
Gay.
>>35363193
How can one be so lazy to not even do their best to have good form? You're only cheating yourself, making it slightly easier in the moment and cucking your future gains.
>>35357317
>>35358695
Thanks trapster IL be doing Pic related
And thanks for helping everyone
No homo
>>35363354
That's a troll program and trappy is a dedicated troll btw
Low volume is retarded, you won't get much stronger and you definitely will not get much bigger.
As well as trappy chan thinks the hamstrings are a knee extensions lmao
>>35363372
They are not knee extensors, but they do help knee extension in certain movements.
https://www.youtube.com/watch?v=QfOQWwEB3rI
https://www.youtube.com/watch?v=EGHd33S9oTo
>>35363402
He thinks they literally are knee extensions
What a retard lmao
>>35362940
bump for some advice here?
>>35363407
I'm not taking the bait like the rest of the thread. Not arguing with a beginner.
Have fun.
>>35363477
>he thinks hamstring are knee extensors
GZCL with Ort/Magnusson deadlift program? Thoughts?
>inb4 plg
>inb4 i don't want to talk to the 2 people that go to plg
>inb4 thank you
>>35348714
Are you doing SS by the book or just what you found online? You could hit way better numbers in that amount of time if you did it right and ate food.
Also the routine you listed is alright if you plan progression well.
>>35363492
Sounds like a solid idea. lol @ PLG, doe
>>35363492
Why combine two programs? Anyway if you can handle OrtMag sure. Your squat training will probably be somewhat affected
>>35344727
Holy shit that is retarded, just do SS.
Well damn what routine isn't a troll
Fuck yall guess I have to go to reddit and ask em
