Routine General
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Thoughts on this routine or anything similar?
>>35422569
Looks retarded. Just do SS
>>35422569
it seems okay, it just looks like it's meant as a complete guide for beginners op.
so if you are a noob it's fine.
The fact that trappy made it but lives in denial is worse than the routine itself.
This is better
>>35422569
Not bad, but the target population (beginners) will be better off with SS.
It's simpler, and tells you what to do step by step, when to deadlift only 1/week, when to have a light day with front squats, and so on, and that's the most important thing for a beginner routine (or rather, system).
Also, beginners and failure don't go well together.
>>35422705
Isn't this a bit too obvious?
>>35422705
Got I hate this place...
>>35422569
R8 and H8 m8s
D1:
3x5 Bench press / Overhead press alt.
5x3 Power clean
1x3 Back squats
3xF Chin-ups
D3:
3x5 Overhead press / Bench press alt.
2x5 Front squats
1x5 Deadlift
D5:
3x5 Bench press / Overhead press alt.
5x3 Power clean
1x5 Back squat
3x5 Pull-ups
Warm-up:
*1x5 Empty bar
*3-4x5 Ramping sets with the same intervals
*Working sets
Conditioning:
*Post workout rowing machine for 30 minutes
Progression:
*Starting strength - upper body
*Madcow 5x5 - lower body
>>35423797
Fucking phone...
>>35422569
just do SS
>>35422569
It looks good. It's pretty much SS with accessories.
>>35422729
To be fair, Greyskull also goes to failure.
>>35422691
That would only increase the value of the program, trappy is amazing at writing good routines. >pic related
But both her and the dude who writes PHIR have timestamped fullbody pictures before.
>>35422641
It says to do SS before this right in there. Stop memming.
>>35423797
what's the point of so much volume? srs question
>>35424511
Muscular hyperetophy
>>35424321
>dude who writes PHIR have timestamped fullbody pictures before.
I don't recall him posting a timestamp, and the pics he posted look absolute dyel.
this for 2016 desu
>>35423914
Bump
If you want to look like the guy who made it do that routine.
I liked Candito linear personally.
>>35422691
He also totally isn't the guy that made a trans fitness general about 6 month back where he admitted he didn't lift or do cardio.
Thats why he posted videos of him lifting to prove he can squat more than bodyweight and isn't just parroting rippetoes advice to live out some delusion of being a fitness expert
>>35424546
>>35424511
Pretty much
>>35424628
nice baitu
>>35424558
>I don't recall him posting a timestamp
He has. Check the archive.
>>35424681
So, if I follow a routine by Sheiko or Pendlay I'll look like them?
>>35424799
Fat t-rex detected.
>>35424757
That was another trap, one that had a tumblr full of porn videos.
>>35424826
You can't really compare elite coaches to someone who started lifting less than 6 months ago.
If you have a similar genetic makeup diet and quality coaching you will end up like the athletes Sheiko and Pendlay train if you follow their programs though
>>35424841
https://desustorage.org/fit/thread/35299592/#35303342
Except some anon noticed when he admitted to making this pic which did the rounds of those threads.
>>35423797
Where are the deadlifts?
xAxBxCx
A
Push ups progression
Lat pulldowns
KB Squat
Planks progression
KB Press *
Hammer Curls / lateral raises (alternate) *
B
Weighted chest dips
Pull ups progression
Deadlift
KB Lunge pass-throughs
KB Swing / KB Snatch (alternate)
sitting tricep dips *
C
OHP
Weighted Chin ups
Squat progression
Russian Twist (with KB)
Leg Raise progression *
Chest Flies/back flies (alternate) *
Bodyweight progressions are from start bodyweight.
3 sets each exercise
4 - 8 reps
* = 5 - 10 reps
If I reach 8/10, I add weight or change exercise
If I stall I go back to the previous workouts numbers
>>35425006
Alternated with the back squats on the lower day. I can't handle the lower back stress of heavy squats and heavy deadlifts in the same week.
Fucked up my lower back and ankle in a car wreck 2 years ago and would prefer not to visit snap city
>>35424321
>But both her and the dude who writes PHIR have timestamped fullbody pictures before.
What does this prove? Nothing. Could still be the same person.
And i remember that the guy was dyel af. That's why he believes so much in /fit/ programs - he has never experienced lifting past beginner / intermediate level..
>>35424918
>which did the rounds of those threads
Source?
I'm pretty sure trappy and that one from tumblr are completely different people because, well, you just have to compare their butts. The one from tumblr is a skellington.
>>35424861
How do you know the dude who made PHIR only has trained for 6 months?
Source?
Or are you just shitposting like always?
>>35425098
>I can't handle the lower back stress of heavy squats and heavy deadlifts in the same week.
Then do light squats every push day
>>35425288
I'm giving him the benefit of the doubt. Its possible he has never lifted. The burden on proof is on the guy shilling his shit program
>>35423797
>>35425295
This is my routine. I alternate heavy deadlifts and heavy back squats weekly as well as light front squats and light RDLs.
If I do back squats that week, I do light RDLs after. If i do heavy conventional deadlifts, I do light front squats after.
Why would I add lighter squats on my push day?...
>>35425394
Rehab for a fucked back and ankles. Also your form will get worse if you only squat once every two weeks. 3 sets of 6 or 8 at 80% of what you do on leg day for 5x3 on push day will is all I'm suggesting
I'll never understand why some people on /fit/ feel so jealous of the dude who wrote those PHIR programs.
It gets to the point where they don't even have anything to criticise besides claiming the dude doesn't lift. See: >>35425309
>>35425502
The program is awful and a product of misinterpreted information.
Please don't come back to plg
>>35425521
>The program is awful and a product of misinterpreted information.
Please explain how and why.
Protip: you can't.
>Please don't come back to plg
I don't even post on that cesspool.
>>35425502
>jealous
His routines are shit and he's pressing them hard every day for some unknown reason. It's pretty funny, but becomes annoying when you realize he's not trolling.
Did you see his pics? He looks like a beginner with 4 months of lifting experience.
>>35425548
>he's pressing them hard every day
He posted like, two threads in the past two or so months, to talk about this new one he wrote.
Stop being such a jealous buttblasted shitposter.
>>35425502
>It gets to the point where they don't even have anything to criticise besides claiming the dude doesn't lift.
Right now on the internet I can look at programs made by some of the top lifters and coaches in the world. Why would I do a program made by a nobody that follows retarded progression schemes
>>35425580
Idk if it's him (you?) or someone else, but I see this pic almost every single day.
>>35425543
I thought I was in plg lmao.
Anyway I can explain but can't be bothered because I'd have to shift through practical programming again and I'm in no mood as of now.
Mainly though the misinterpretation is mostly in
>rest times
>auto regulation to some degree
>volume
Serious, the guy bases his program off starting strength and practical programming but PP advocates against less than 3 sets
>One set of an exercise is not capable of producing the stress that multiple sets can produce, because stress is cumulative.
An extract from the book
>assistance choice
It's not optimal
That's the other problem, it's not optimal for novice progression.
I know all I've done is highlight the problems I could explain, but I'm really not in the mood to do any referencing or deep analysis.
>>35425631
You forgot sets to failure to reinforce bad form
>>35425631
>responding
as if the guy hasn't been told a 1000 times why it's shit by now
>>35425670
Not just that but fatigue accumulation is also a problem when going til failure. When you're fatigued you stall and plateau.
You also can't get in the most optimal amount of of volume when going to failure on the first set as you've already partially fatigued yourself and thus you will under preform the other sets.
>>35425687
He is emotionally invested and I enjoy pointing out how shit it is because of this
I know I'm falling for the bait from new year's shitposters, but here it goes.
>>35425587
Right now on the internet I can look at programs made by some of the top lifters of the world that are absolute garbage.
Your point is moot. Programs aren't about who wrote them, but about the programs themselves.
>follows retarded progression schemes
It's literally the same progression you do on SS.
>>35425596
It's not his fault the programs get popular.
You people are the pinnacle of jealous delusion.
>trappy wrote the program and is pretending she didn't for some reason (even though people trust the routine she writes all the time)
>it doesn't matter if trappy and the dude have posted timestamps they are clearly the same people
>everyone who posts this program is the dude who wrote it shilling
>the dude who posted the program doesn't even lift
>the program is bad because I don't like it (don't ask why)
>the dude who wrote the program is fat
>dude posts pic where he is clearly lean as fuck
>the dude who wrote the program is dyel
>>35425631
>>rest times
Exact the same Rip recommends.
>auto regulation to some degree
How is this even a criticism?
>volume
It's the same volume you do on SS plus accessories...
>assistance choice
>It's not optimal
Please elaborate on why. They are pretty much on point in my opinion. You train the triceps, the biceps, the posterior delts and rotator cuff, the shoulder abduction strength, and some extra range of motion for the pecs. What else do you want on a program for beginners?
>I'm really not in the mood to do any referencing or deep analysis.
Implying you can even do deep analysis that's not literally nitpicking random reasons and trying to justify them with stupid claims.
>>35425670
Greyskull LP also has sets to failure.
And you don't do failure forever on this program. You will likely only do three or so workouts to failure if you follow the instructions.
No matter what you come up with, trappy (as anonymous) will always make an excuse, until it comes to the point where this is just SS with accessories.
>Its stupid to go to failure every session
"Yes, that's why you do them only when you feel like you can.. And when you reach a point where you progress linearly, you don't do them"
Its just ridiculously stupid.
Stop replying to the retards shitting on the PHIR programs. They have been BTFO a thousand times already but always come back.
Ignore and move on.
>>35425719
>It's the same volume you do on SS plus accessories...
First set to failure. Only 3 sets of power cleans
Also doing deadlifts twice as often as lower volume powercleans fucks up the push/pull balance
>>35425745
>he thinks trappy is the one who wrote the PHIR programs
Do you also ask for your daddy to check your closet to see if trappy is inside of it before going to bed?
>>35425773
>First set to failure. Only 3 sets of power cleans
So, you literally do 2 less sets of power cleans.
That's what makes the program shitty?
Laughable.
>Also doing deadlifts twice as often as lower volume powercleans fucks up the push/pull balance
You know both DL and PC are floor pulls and none of them are push exercises, right?
>>35425802
>You know both DL and PC are floor pulls and none of them are push exercises, right?
I meant you have significantly more pushing than pulling on this program you autist becaue of the lower volume of these pulling exercises you autist
>>35425804
You know trappy has posted timestamps at least three times already, and the dude who wrote the routines has posted fullbody pic and timestamp already, right?
>b-but timestamps are not proof
Kill yourself.
>>35425719
>Programs aren't about who wrote them, but about the programs themselves.
Yeah, well you've been lifting for 4 months. You are epitome of mt. stupid. Thinking that you know it all by now and trying to become some kind of routine messiah.
>It's not his fault the programs get popular.
top kek. Spamming it every day and then praising it with your trap alter ego doesn't make it popular.
>Greyskull LP also has sets to failure.
Yeah, except it's the last set, and your form will suck in 1-2 reps. With your approach you do tire yourself on the FIRST set and your remaining sets will have garbage form, and probably missed reps.
>And you don't do failure forever on this program. You will likely only do three or so workouts to failure if you follow the instructions.
Nice back pedaling. Why did you even include that shitty idea in there to begin with ?
What's your goal here? You want someone to pat you in the back for making those infographics? Or are you just trolling to see how people react?
Pls r8
Monday & Friday:
Squat 3x5
Bench 3x5
Row 3x5
Close Grip Pause Bench W/ Chains 3x6-10
Chinups 3xF
Facepull 3x8-12
Seated Calf Raises 3x10-20
Ab wheel rollouts 3xF
Wednesday:
Deadlift 1x5
OHP 3X5
Weighted Pull up 3x5
Facepull 3x8-12
Seated Calf Raises 3x10-20
Ab wheel rollouts 3xF
Foam rolling before every session
Stretching + walking after every session
>>35425835
Dumb frogposter
>>35422705
>Some dumbfuck will legitimately follow this and fuck his shit up
>>35425846
honestly not that different from the late ss with light squats wednesday without light squats and lots of accessories and a focus on bench. Should be fine assuming you are late novice you can probably drop facepulls from wednesday and do chin ups before close grip bench. That ab work is probably unnecessary too
>>35425719
>Exact the same Rip recommends
He never directly recommends, the statement is
>complete recovery doesn't occur for three to seven minutes
That does not mean he is saying to wait 7 minutes, he is simply stating the time taken for complete recovery.
Waiting 7 minutes might be okay with special preparation, the typical novice lifter usually just sits down and weight or walks around swinging his arms a bit, all that's going to happen is he's going to cool down, slow the blood supply to his muscles and tighten up so by the time he does another set after 7 minutes his risk of injury has risen more than necessary as he didn't require 7 minutes rest.
As well as this is counter intuitive to train conditioning of a novice afhlete, especially since rippetoe spouts bullshit about lifting being enough cardio as if is, and goes as far to suggest against cardio.
>How is this even a criticism?
Thr auto regulation in the program is not optimal.
>It's the same volume you do on SS plus accessories...
Accessories volume isn't enough for metabolic adaption to optimal muscle mass or really strengthen the muscle, but mostly build muscle mass.
>Please elaborate on why.
Too much to say when I'm not in the mood. The biggest issue is similarity between the accessories and main lifts, the volume doesn't allow for adequate muscle hypertrophy and then there's no carry over from movement patterns.
>>35425817
You are ignoring that deadlifts, even though low on volume, are the exercise with the highest intensity in the program.
>>35425880
>multiple timestamps and body pictures do not prove two people are not the same people
Ok brah
>>35425915
>>How is this even a criticism?
>Thr auto regulation in the program is not optimal.
>>Why?
>Because I say so!
I have better things to do than argue with delusional DYELs.
>>35425968
>delusional DYELs.
post that body pic of yours again so we can all laugh now
Thoughts on this + face-pulls on shoulder day?
>>35425437
Dude what?....
I squat every week it just alternates between from squats and back squats.
That injury was 2 years ago. Range of motion and strength levels are better than when they were before my accident.
>the key to rehabbing a bad lower back and ankle is to just squat more
No
Not everyone needs/wants to squat multiple times a week
>>35425972
>again
>he thinks I'm the dude who wrote the program
I bet you also think I'm trappy.
>having this high level of delusion
>>35425968
>How is this even a criticism?
Starting Strength does incorporate individual differences a tiny bit. Lifters are encouraged to make bigger or smaller jumps based on their demographics. Young males who are eating well are encouraged to take larger jumps. For example, they might take 10lbs jumps instead of the usual 5lbs on the squat.
However, in general, the law of individual differences is ignored by Starting Strength. This would be a grave mistake on an intermediate or advanced program, but, for a novice, it is probably for the best. Autoregulation of volume or intensity would just confuse the novice and invite them to fuck up the program.
Novices aren’t truly capable of knowing how they “feel” on a given workout because they lack the necessary experience to give their training “feelings” context. Novices are incapable of accurately rating RPEs because, again, they lack the experience to truly judge the difficulty of a set; they haven’t failed enough yet. Indeed, it isn’t much of an exaggeration to say that one of the primary adaptations you undergo in the novice phase is psychological: you actually learn what hard work is.
Source: http://www.powerliftingtowin.com/starting-strength/
Kill yourself
>>35425990
That's shit and the dude who wrote it was on roids.
>>35425992
Alternating Front* squats and back squats
>>35425992
Nevermind I assumed you were a beginner because you didn't say otherwise
>>35426012
its not that bad desu
>>35425968
You ignored all my other points, thanks.
>>35426008
Brilliantly said, I'm definately stealing this
>>35426008
Actually, if you actually read SS, you will see Rip says they should regulate the weight increases based on how they feel. He basically says "well after you while you lower the amount you add to X. Then after a while you will end up doing Y instead because it will be hard to progress."
The PHIR program, on the other hand, instead of asking "how you feel" programs the autoregulation based on performance.
This just proves you have no idea what you are talking about.
Cya.
>>35425990
This is kinda like what I do except diddily goes on leg day and the shoulders get moved to chest. Also your back/bicep day seems pretty weak desu; add some more stuff.
>>35426012
Can you elaborate on why it's shit? (For aesthetics, not strength)
>>35426061
Squats on A
Deadlifts on B
Both work the same muscles (quads + posterior chain) and the routine gives them no time to recover between some of the most intense exercises in the entire program.
But the dude was on roids so recovery was not an issue.
>>35426061
training each bodypart 1x a week is retarded.
Do upper/lower or pushpull 2x a week or fullbody 3x a week
>>35426020
sorry dude, didn't mean to be a douche I was just confused as well
>>35426059
Swap deadlift to leg day and add preacher curls to back/bis?
>>35424511
i know most guys here are clueless dyels but this... wow
https://www.4chan.org/rules#global
>You will not post any of the following outside of /b/: Trolls, flames, racism, off-topic replies, uncalled for catchphrases, macro image replies, indecipherable text (example: "lol u tk him 2da bar|?"), anthropomorphic ("furry") or grotesque ("guro") images, post number GETs ("dubs"), or loli/shota pornography.
>You will not post any of the following outside of /b/: Trolls, flames
Looking for a light movement to pump my shoulders after a full body routine. What do you guys recommend ? I have a barbell, dumbbells, elastic bands and a medicine ball.
Currently doing Bench, OHP and dips as pressing movements.
ABCABCC
A:
Squat 5*5-7
Shoulders (later, dorsal, anterior raises all three heads, whatever) 3*10-12 on all three
Curls 3-4*10-12
Forarms(wrist curls both ways, lay arm on bench) 3-4*10-13
Skull crushers 3-4* 10-15
B:
DL 4-5*5-7
Standing military press 3-4*7-10
Bb shrugs 3-4*10-15
Famers walks3-4 sets of typically about 30 sec, just started, so will adjust
1 arm DL 3*3-4
Stiff leggs DL and pillups if I have the time.
C:rest
ALL SESSIONS ARE PERFORMED AS ONE GIGANTIC SUPER SET.
Both take about 90 min depending on how I am feeling. Pretty sure this is why I have some actual vascularity in forarms with pump at 33%bf. Recovering morbily obese strong. Need to get a pic at somepoint.
Next week I start HIIT in the morning 3-4 days a week.
>>35426083
if you think thats overkill for recovery u dont even lift
>>35426513
>ALL SESSIONS ARE PERFORMED AS ONE GIGANTIC SUPER SET.
How many barbells do you have ?
>>35426591
2 barbells,
6 dumbells,
One ez curl(never use it though)
About 500lbs of free weight.
Free bench
Stand alone squat rack
Been collecting for awhile.
>>35426628
8dumbells, sorry.
>>35426628
I am jelly.
Awesome routine, by the way. I might steal it someday.
HIIT in the morning sucks for a while when you begin. Keep at it.
What exercises should I add, typed this up on shitter
>>35426713
Thanks mane.
>>35426819
Forgot to add leg extensions and I usually do
Back+ Tris Chest+ Bis and Legs+ Shoulders
>>35426513
How many calories do you eat on this routine ?
Rate
AxBxAxx
BxAxBxx
Workout A :
Bench Press 3x5
Weighted Dips 3x8
Lateral Raises
Workout B :
OHP 3x5
Weighted Chins 3x8
Kroc Rows 3x8
Works quite well for me.
Best routine for bodybuilding desu is here: Fullbody for beginners:
Chest Fly 10x10 90s rest
Pullover 10x10 90s rest
Rear Delt Flyes 10x15 30s rest
Front Raise 10x15 30s rest
Lateral Raise 10x15 30s rest
Crunches 10xF 30s rest (tone abs)
Deadlift 10x20 60s rest (do rest-pause breathing sets, like 20 rep squats)
Leg Extension 10x30 5 minute rest (legs do better with high reps)
Calf Raises w/ Bodyweight 20xF 2 minute rest (Calves are slow twitch)
Running HIIT 50 minutes
Do this every day at first and eat nothing, once you can go through this routine no problem every day, drop EVERY excercise down to 5x5 and eat HUGE. Supplement all the protein you can. Drop the HIIT. Once you can chest fly the biggest dumbells in the gym and weigh at least 200lbs, go back to the original routine with no food, HIIT and high reps.
I have done a lot of research and I think this is the ideal periodized way to train from beginner to natty limit. It includes EVERYTHING YOU NEED FOR YOUR ENTIRE TRAINING CAREER.
I will make an info graphic soon enough
As an intermediate mainly for mass should I go on a PPL or something else? If so, can someone reccomend me a good routine?
>>35427886
I like upper/lower splits. Look up Lyle McDonald's GBR.
I think PPL is silly. All you're doing is splitting the upper body day in an upper/lower into two days and then training 6x a week instead of 4 for no good reason IMO.
Unless you're doing it 3x a week, which is brosplitty. 4-5x a week is also an option, but if you want lower frequency for more recovery you can just do upper/lower 3x a week.
>>35427916
thanks for advice
