Previous thread >>35523976 old and busted
I wont be helping everyone as much as possible but trappy will 8)
>Recommended program for beginners: http://startingstrength.wikia.com/wiki/FAQ:The_Program
>Recommended reads: Starting Strength 3rd Ed.; Practical Programming 3rd Ed.
>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
>Main barbell lifts
1-3 sets across for 100% rep-max and PR attempts
5 sets across at 80-90% rep-max for volume
>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!
Oldskool edition
First for trappy's new pics pls
>>35551478
A
Bench/OHP 3x5
OHP/Bench 5x5 at 80%
Barbell Row 3x5
Squat 3x5 at 80-90%
- accessories -
Cable Crossovers/Low Cable Flys 3x8-12
Lateral Raises 3x8-12 if bench 3x5
Skullcrushers 3x8-12 if ohp 3x5
B
OHP/Bench 3x5
Bench/OHP 5x5 at 80%
Chinup 3x5
Squat 3x5 at 80-90% lighter than A
- -
Cable Crossovers/Low Cable Flys 3x8-12
Facepulls 3x8-12
DB Supinating Curls 3x8-12
C
Bench/OHP 3x5
Squat 1x5 (PR attempt)
Deadlift 1x5 (PR attempt)
OHP/Bench 5x5 at 70-80%, go lighter than A
- -
Chinups 3x10
Cable Crossovers/Low Cable Flys 3x8-12
Lateral Raises 3x8-12 if Bench
Skullcrushers 3x8-12 if OHP
I'm doing SS; I know what's Rip's opinion on changing his program, but would cleans = power cleans? As in can I just do cleans instead of power cleans? I'm not outright changing his program, right?
>>35551478
>mfw I'm waiting for trappy to come back and post pics
>>35551550
Yeah that's fine. He has power cleans in the program because cleans are way harder to learn and most people won't learn without having a coach, while power cleans are pretty simple and people can easily learn it from the book.
I'm doing a variation of the texas method found in practical programming, but i want to replace rows on friday with pull ups , is this fine? If so, how many sets / reps?
I'm also replacing lying triceps extensions / seated with skullcrushers , is this also fine?
Friday week 1
Light squat 80% of 5x5 - 3x5 across all 3 weeks
Deadlift 1rm week 1 - week 2: 5RM , week 3: 3RM
BB rows - 3-5 x 10-12 across all 3 weeks
Working out 4 times a week
Monday - Bench press, seated dumbell press, seated triceps extensions
Tuesday squat, stiff legged deadlift, lat PD
Thursday - press, weighted dips or DB press, lying triceps extensions,
Friday above
>>35551532
>>35551558
this... i am just waiting for dat ass
Monday
Big Lifts Day:
• Deadlifts – 4 Sets
• Squats – 4 sets
• Shrugs – 4 sets
• Decline Benchpress – 4 sets
Tuesday
Chest Day:
• Incline Dumbbell Press – 3 sets
• Flat Bench Press – 3 sets
• Dumbbell Press – 3 sets
• Flyes – 4 sets
• Incline Flyes – 4 sets
Wednesday
Lats + Abs Day:
• Chinups – 5 sets
• Bar Rows – 4 sets
• T-Bar Rows – 4 sets
• Hanging Leg Raises – 4 sets
• Weighted Decline Crunches – 4 sets
Thursday
Deltoids:
• Military Press – 4 sets
• Lateral Raises – 4 sets
• Bar Raise – 4 sets
• Upright Rows – 3 sets
Friday
Triceps Day:
• Weighted Dips – 4 sets
• Cable Pulldowns – 4 sets
• French Press – 3 sets
• Skullcrushers – 3 sets
Saturday
Biceps Day:
• Barbell Curls – 4 sets
• Incline Dumbbell Curls – 4 sets
• Dumbbell Curls to Hammer Curls upon fail – 3 sets
Sunday
Rest Day
All done with 8-12 reps depending on how I'm feelings
>>35551666
Are you frauding?
>>35551726
Am I on roids? I wish. Being brit fag is hard. CCTV everywhere.
>>35551741
>Am I on roids? I wish. Being brit fag is hard. CCTV everywhere.
I bet they pay James Bond to personally watch you on camera everywhere you go.
>>35551478
Say for whatever reason you can only get to the gym twice a week, would it be okay for me to strength train twice a week then do some extra calisthenic workouts the rest of the week? Would you be willing to draft a routine that does that?
>>35551741
Allah save the Queen comrade
Beginner-intermediate phase. 180lbs, 21 years old and 5'7".
Day 1:
Squats
Bench
Rows
Day 2:
Squats
OHP
Pullups
Day 3:
Front squats
Bench (I alternate bench/OHP, so not always on day 3)
Deadlifts
I'll also occasionally throw something in like dumbbell pullovers on a bench day or lower the weight and do more reps on OHP days because OHP is a bitch.
A:
Bench press: 5/3/1 + 5x10 with 50%
Squat: 5x10 with 50%
Rows: 5x10
Leg curls: 3x10
Machine crunches: 3x10
Preacher curls: 3x10
B:
OHP: 5/3/1 + 5x10 with 50%
Deadlift: 5x5 with 70%
Lat pulldowns: 5x10
Machine crunches: 3x10
Lateral raises: 3x10
C:
Squat: 5/3/1 + 5x10 with 50%
Bench press: 5x10 with 50%
Rows: 5x10
Leg curls: 3x10
Machine crunches: 3x10
Preacher curls: 3x10
D:
Deadlift: 5/3/1 + 5x10 with 50%
OHP: 5x10 with 50%
Lat pulldowns: 5x10
Machine crunches: 3x10
Lateral raises: 3x10
AxBxCxD
>>35551741
steroids are legal for personal use in the UK you retard
Anyone have trappy's imgur link? F-for research purpose only.
Who /boringbutbig/ here?
I've just done my first week and the volume is fucking bullshit, i like it tho.
>>35551978
>>35551879
BBB but double the frequency and almost double the volume
epic funs are being had and youre missing out
Repostan from the dead thread
Push/pull/legs:
A: push
>dumbbell inclines 5x6
>pec flies 5x5 (or to failure)
>The Press 5x5 (or to failure)
>skullcrushers 5x5
B: pull
>deadlift 5x7
>lat pulldown 5x5
>chin ups
>inb4 deadlift isn't a pull
C: legs
>squat 5x6
>leg press 5x5
>leg curls 5x5
>calf raises 5x5, then make veal
AxBxCxx
>>35552017
Pictures?
>>35551958
https://imgur.com/a/SKR7F
>>35551879
How the fuck do you handle the volume?
>>35552053
pls b in london
>>35552061
slowly work up to it and use a conservative training max to start off
>>35551741
then your program has way too much volume
>>35551478
Does this look okay?
ABCxABCx
>A: Chest/Biceps
>B: Shoulders/Triceps
>C: Back/Legs/Abs
I want to build muscle and look aesthetic (being strong is only a pluss for me)
>188 cm/6'2 feet
>87 kg/191 lbs
>>35552154
no
read the sticky
>>35552017
You are a moron if you do the press after bench. These exercises cant even be on same day. What are you gonna press when you are fatigued after bench? OHP first then go to incline press etc. From harder to easier. I bet you skinny af too.
>>35552170
well done on reading the ss book
His program is shit but plenty of programs have ohp after bench. Canditoslp, candito 6 week and 5/3/1 bbb all come to mind
>>35552170
>From harder to easier.
>tells me to do the press before bench
How do I reconcile these two contradictory statements, /fit/?
>>35552235
>5/3/1 bbb
shouldnt come to mind because ohp and bench are on different days
>>35552241
barbell press is probably harder than db bench.
>>35552170
To be fair, 90% of trappy's programs have bench and ohp on the same. All you need to do is have one be intensity and the other be volume at sub-max load.
>>35552267
If it's harder then it would fatigue me more than the press, so I should do db bench first, right?
>>35552262
I don't have the book on my phone but here is an article by wendler that does this in the example
https://www.t-nation.com/workouts/boring-but-big-3-month-challenge
>>35552267
Not probably but obviosly. That is why people do barbell squats before pussy leg press. What a bunch of morons in these threads it is sickening
>>35552305
thats not the standard template
>>35552299
If you wanna focus on progressing on the DB bench instead of the press, then yeah.
Do the things you wanna focus on first.
>there's people on /fit/ right now who still think 5/3/1 is any decent
>>35552299
Do you even logic? You get fatigued from bench either way especialy when it uses almost same muscles. You do fullbody first that is ohp and then easier movements like db bench. From vertical to horizontal thats how it goes.
>>35552320
Ok so it's literally up to me. Got it.
>>35552319
its an article written by author and how most people do the program. It makes more sense to do the 5x10 assistance work on opposite days as you fatigue slightly different muscles on the and as such are less likely to have form breakdown from fatigue
>>35552305
>>35552319
no wait i looked it up, youre right
my bad
>>35552330
how come it's shit? not enough volume?
>>35552330
It is for certain goals its just shit for powerlifting
>>35552360
Not enough progression
>>35552376
>What are + sets
>What is being advanced
DYEL
>>35552235
Then those routines are shit and people making them are morons. If you want chest you do it first but do not expect good shoulders after you are fatigued from bench. You have to seperate them properly at least one day for each. And this moron does them one after another. It is retarded and i bet he presses baby weight and wont see any progress like this.
>>35552352
You are total moron curl bro. Enjoy your lack of shoulders.
>>35552384
>implying people on /fit/ doing 5/3/1 are anywhere near being advanced.
>>35552376
Have you read beyond 5/3/1? It fixes most of the problems people have. Still a poor mans Juggernaut method though
>>35552387
Firstly you don't have to ohp at all and a lot of powerlifters and bodybuilders don't. Secondly you don't know more about programming than Candito or Wendler.
>>35552351
>>35552403
Kek.
Nice try but I see through your ruse. Almost took your posts seriously at the brginning there.
>>35552376
m8 if you do 5/3/1 youre gonna be intermediate at least. assume a pretty average 120kg bench 1rm, 5/3/1 in its current form would give you 40kg in a year and thats with 2.5kg increases. you could probably increase by 5kg at the beginning too. getting a 120kg bench to 160kg is pretty good in a year
Funny how these threads turn to shit when trappy is not around.
>>35552457
Not surprising when you have tards that think they know what they're talking about on the board
>>35552457
"She" would be a perfect poster if she didn't give or seek attention from the thirsty fucks.
>>35552433
Not jumping onto your obvious bait. Stay dyel.
>>35552532
>people shouldn't have fun on 4chan, it's serious business
>>35552551
>So anon what do you do for fun
>I-I stand up for transexual tripfags on an anime inspired imageboard
>>35552544
I should add Greg Nuckols to the list of people who don't consider ohp important.
I train ohp with equal frequency as bench because it fits my goals, not everyones
>>35552589
wendler considers ohp pretty important tho, doesnt he
but i agree, doing ohp after bench or vice versa isnt that bad. doing the lifts twice a week instead of once a week is more important in 531 than losing a few pounds off your accessory working sets
t. different fag
>>35552017
Go do another routine, you only train each muscle group once a week with this routine. Frequency is key as a natural lifer.
Or you can do ABCABCx but thats a waste of time imo. Better of with fullbody routine or a 4 day split
>>35552387
This has to be bait
>>35552532
>>35552577
she gives a fuckton of good advice and info for free, and you complain about her way of posting on a gay vietnamese cartoon board?
just fuck off you egocentric cunt
>>35552997
You're right but I only have around 1 hour each day to lift.
>tfw thesis supervisor is the biggest gains goblin
>>35553060
i'm also doing my thesis atm, i mostly work from home tho
>>35553087
Ye same but both his and my schedules are really tight so it's difficult to reschedule our meeting time.
>>35553205
Are you meeting with your tutor every day? wut
>>35553237
Twice a week
>tutor
Wot
>>35553284
>tutor
It's my thesis supervisor
It's called like that in my country senpai
>>35553304
Oh that's bizarrem. I've also lectures to attend and my own class to teach so it's a already a wonder that we're able to meet twice a week
>>35553333
Oh , you're doing a PhD, i'm doing my thesis for my master
>>35553333
ULTRA RARE TRIP-QUADS
>>35552154
Do ACB instead, one extra rest day between chest and shoulders will benefit you. Also strength and muscle mass are connected, you're not gonna be a bigguy4u and only bench bodyweight, or vice versa.
>>35553468
Ah, I see. Thanks for the advice anon! Appreciate it.
If you want to, I can post my weekly routine? Maybe see if there's something I'm doing wrong
Tfw trappy is not under your bed
>>35552376
That's retarded. The problem with 5/3/1 is rather that it assumes a unrealistic progression(60kgs in a year on one lift isn't gonna happen if you've trained for a while, like the program assumes you've done). Also lack of decent periodization, frequency and quality volume.
>>35552448
I can write a routine that tells you to put 80 kg on your bench in a year, it still wouldn't do the work unless I made it good. Projected progression =/= real progression
>>35553507
>If you want to, I can post my weekly routine? Maybe see if there's something I'm doing wrong
Sure, go ahead
>>35553551
Alright, here goes..
As mentioned before I do ABCxABCx (gonna change it to ACBxACB now)
These are my usual reps btw. Sometimes I mix it up like 4x6 or so to confuse my muscles.
>Monday (Chest/Biceps)
Dumbbell Bench Press 3x10
Incline Dumbbell Bench Press 3x8
Incline Dumbbell Flyes 3x12
Alternate Hammer Curl 3x10
Incline Inner Biceps Curl 3x12
EZ-bar Curl 3x10
>Tuesday (Shoulders/Triceps)
Dumbbell Shoulder Press 3x10
Front Plate Raise 3x8 (love this one)
Reverse Flyes 3x12
Triceps Pushdown 3x8
Dumbbell Kickback 3x15
Reverse Grip Triceps Pushdown 3x10
>Wednesday (Back/Legs/Abs)
Deadlift 3x6
Bent-Over Barbell Row 3x10
Single-Arm Dumbbell Row 3x10
Leg Extension 3x15
Leg Curls 3x10
Leg Press 3x8
(When I do abs, I do all kinds of exercises like bunch of different crunches, russian twists, leg raises etc.. I usually just do whatever exercise I feel like.)
>Thursday AKA rest day
>Friday (Chest/Biceps)
Barbell Bench Press 3x8
Dumbbell Flyes 3x12
Dumbbell Pullover 3x10
Incline Hammer Curl 3x8
Preacher Curl 3x10
Reverse Curl 3x12
>Saturday (Shoulders/Triceps)
Front Dumbbell Raise 3x12
Side Lateral Raise 3x12
Lying Rear Delt Raise 3x10
Standing Dumbbell Frenchpress 3x10
EZ-bar Skullcrusher 3x12
Dips 2xF
>Sunday (Back/Legs/Abs)
Bent-Over Barbell Row 3x10
Standing T-bar Row 3x8
Close-Grip Pulldown 3x12
Pistol Squat 3x10 each side
Dumbell Lunges 3x12 each side
Standing Calf Raise 3x12
>>35553768
ACBxACBx*
>>35553768
Horrible. Find a PPL routine.
>>35553800
What's horrible about it? I need some input, bro
Pic related. B-but that's too much volume, u won't make gains!
A - Chest & Tricep
Flat bench 5x5
Incline DB Bench 4x6-8
Incline fly 3x8-10
Cable fly 3x8-10
Weighted dips 3x6-8
Close grip bench 3x6-8
Skull Crushers 3x8-10
Single arm tricep extensions 3x8-10
B - Legs
Cycle 6miles to gym
Squat 5x5
Leg extension 3x8-10
Leg press 4x6-8
Calf raises 3xfailure
C - Back & Bicep
Deadlifts 5x5
Weighted pullups 4x6-8(Alternate close grip & wide)
BB rows 4x6-8
Cable rows 4x6-8
Machine single arm rows 3x8-10
Wide grip lat pull down 3xfailure
Seated db curls 3x8-10
Rope hammer curls 3x8-10
Concentration db curls 3x8-10
D - Shoulders & Accessories
OHP5x5
DB side lateral raise 3x8-10
DB frost raises 3x8-10
Face pulls with cable rope 3x8-10
Weighted hyper extensions 3x20 (for muh glutes)
Ab work 3x failure (Weighted sit ups, leg raises etc)
Any lagging areas/imbalances are met with extra sets/drop sets
>>35553845
>too much volume
Looks completely normal to me, m8
Mirin by the way. How long lifting? Height and weight?
>>35553353
Yeah. Cond mat. You?
>>35553805
Shoulders don't need an entire day. You don't need 3 different types of curls in 1 day. Dumbbell flyes. Front raises. T-bar row is basically the same thing as BB row, don't need both. Way too many exercises that pretty much do the same thing.
>>35553551
531 in its current form like this >>35553495 is pretty good imo. 2x week for each lift is enough for most people and you can still well increase the volume on the main accessory from that 3x5/5x5 if you want.
alright so a 6'3 155lb skelly friend of mine has been asking me about getting into liftan, because he has seen my gains, and was mirin my glutes (n-no homo...)
i fucked off the first few months of lifting and never really settled into a proper routine until late in the game, but greyskull seems to be closest to what he needs.
so would it be a good idea to recommend this program to someone who has never lifted, with the one change of alternating squats with hip thrusts?
also, should he do low-bar half-squats for maximum glute gains?
>>35554153
>>35553509
That post was funny af
>>35553917
Alright, thanks for your input anon. However, I'll ask trappy about my routine as well, before I do any changes to my routine.
>>35553551
>>35553768
Not too bad. What I would do first is to add squats to both leg days, slightly lower the volume on "push" excercises and add more back work.
If you're going to work chest/shoulders 4 times per week you don't need that much volume per session, and since you work back twice per week you can probably handle more back work.
Also pick three or four main excercises that you try to get stronger in and periodize some way. Either doing SS style progression for OHP/Bench/Deads/Squats if you're at that level or use some other model.
>>35554093
My main concern with 5/3/1 is that it markets itself to advanced athletes and doesn't have any long-term volume undulation or way to increase training volume over time. Also 2x per week is probably good for some but it's not that good for amassing training volume.
>>35554315
Good god, I hate regular squats, but hey! Whatever it takes I guess.
Alright, much appreciated anon. Thank you so much.
>>35554377
>Good god, I hate regular squats, but hey! Whatever it takes I guess.
If you don't want to squat, you don't have to. I just think it's a good excercise and it will be better to squat X amount of sets then to leg press X amount of sets. Have you tried different squat variations(front squat for example) to se if there's any you like?
I did SS two or three years ago up to a three plate deadlift and stopped because of lack of aesthetic gains leading to a lack of interest
I still have big legs and a solid back, but right now I just want bigger arms. I don't care about functional strength or any of that anymore, I just want some bigger arms for self-esteem purposes
What's the curliest curlbro routine you can throw at me
>>35554467
Only different squat I've tried is the pistol squat (which I like a lot). I'll probably try front squat next week (Hack squat looks a lot of fun as well)
>>35554503
EIGHT
I
G
H
T
HOUR
O
U
R
ARM
R
M
WORKOUT
O
R
K
O
U
T
WHATEVER IT TAKES ANON
ONE DAY YOU MAY KILL IT C'MON
>>35554503
Devote one day per decade to work one of the fibers on each of your muscles.
>>35551478
KEK dat pic
>>35551541
Looks great. Maybe lower the 5x5 volume work to 3x5 if the overall volume per day is too high.
>>35551602
Yep, that's completely fine, perhaps even better actually. Just do the same amount of sets/reps.
Skullcrushers = lying triceps extension, it's just a shorter cooler name
Maybe do the deadlifts before the light squats on friday, in case you have slight issues with endurance. Even though the squat work is pretty light it can tire some people out and reduce the performance for the deadlifts.
>>35551666
If all you want is to look good, then that's ok (though I'm still not a fan of a bunch of things). As long as you lift regularly, you will grow muscle mass by doing anything.
But if you wanna get strong, you need a proper program and reduce the amount of days you train to 4-5 so that you can actually recover and grow stronger.
Below is an intermediate routine (weekly progression) based on yours, but changed and removed a few exercises that suck.
A
Bench 3x5
Press 5x5 90%
- accessories -
Cable Crossovers 3x8-12
Skullcrushers or Cable Pulldowns 3x8-12
Lateral Raises 3x8-12
B
Weighted Chinups 3x5
Barbell Rows 5x5 80-90%
- -
T-bar Rows 3x8-12
Barbell Curls 3x6-8 (go heavy and cheat a bit)
DB curls to Hammer 3x8-12
C
Squats 3x5
Deadlifts 5x5 80-90%
- -
Barbell Shrugs 3x6-8 (https://www.youtube.com/watch?v=-0t_hCzUgvM)
x
D
Press 3x5
Barbell Row 3x5
- -
Dips 3x6-8
Incline DB curls 3x8-12
Facepulls 3x8-12
E
Deadlift 1x5 5RM+ & work your way up to 1x3 3RM+
Squats 5x5 at 80-90%
- -
Abs exercises
x
Add 1kg to the 3x5 work on upperbody lifts and 2kg to lowerbody lifts.
In case anyone is interested.
Every day:
>squat to daily max
Rules: no hyping or grinding unless true 1rm attempt. No backoffs or further attempts after fails, grinds or PRs.
>front squat 1-3x1-3
>1-2x8-20 light posterior chain work
Usually GHRs or KB swings. On one C day a week this will be replaced with speed deadlift singles, done for speed, around 80%.
A:
Bench to max will be here, and dips will be removed when approaching a meet.
Dips: 3x5 + 1xf
Incline DB bench: 3-5x12-20
Side raise, face pulls, other prehab stuff
B:
An assload of wide grip pulldowns
Regular or hammer curls
Maybe more facepulls
C:
Daily work only.
Maybe abs or something if I feel like I need it.
ABCABCC
>>35556214
I'm actually curious about this type of training. How has it worked for you? If you stall, what do you do?
>>35556214
What do you think about 'slavic swole'? It's based on bulgarian style training.
A
Bench Press 3x5
Barbell row 3x5
squat 3x5
Latpulldown 3x10
Skullcrusher 3x10
B
ohp 3x5
chinup 3x5 or
deadlift 1x5
Lat raise 3x10
Hammer Curl 3x10
Hamstring curl 3x10
A
Benchpress 3x5
Barbell row 3x5
squat 3x5
Lat pulldown 3x10
skullcrusher 3x10
AxBxAxx
BxAxBxx
>>35556226
Its worked phenomenally. I started this back in august, without the C days, just lifting 4x per week with squats every day and the same rules. I went from 415/265/0 (injured lower back) to 455/285/475 in about 2 months. Then over the past 87 days of squatting every day by adding in the C days its gotten me to 515/300/545
100 lbs on my squat in 5 months natty is pretty huge imo.
>>35556258
Haven't ever seen it, I'll check it out though. Do I just Google it?
>>35551784
Completely fine. You can still do linear progression, and upping the volume on every workout should give you enough of a hypertrophy response as well.
Of course it's not gonna be as efficient as training 3 times per week, but if there's no other option it's still worth it.
A
Squat 3x5
Press 3x5
Deadlift 2x5
- -
Dips 3xF
Cable Crossovers 3x8-12
DB Supinating Curls 3x8-12
B
Squat 3x5
Bench 3x5
Power Clean 5x3
Chinups 3xF or 3x5 weighted
- -
Barbell Curls 3x6-8 (go heavy and cheat a bit)
Skullcrushers 3x8-12
Lateral Raises 3x8-12
I'm not very experienced with callisthenics, though, so I can't really help with that ): What I do recommend though is to give a day of rest after the gym workouts and before a callisthenics workout.
>>35551868
Looks good.
I'd add an extra floor pull besides the deadlift. Power Cleans, Power Snatches, SLDL/RDL, Snatch Deadlift, are good options.
For the OHP, if you do it like Rip teaches here you'll find it much easier to progress: https://www.youtube.com/watch?v=CnBmiBqp-AI
Doing lateral raises will also make your OHP much stronger.
For the pullup, do closegrip or chinups, since those have the longest range of motion for the lats. (I do recommend chinups since they work your biceps a lot more)
Add a curl once in a while too, if you have the time
>>35552017
I agree with the anon that said you should change the routine as you're only training each muscle group once per week. For 3 days, you wanna do fullbody.
Here's a suggestion:
lowering the 5x5 sets to 3x5 since 5x5 makes the workout longer, and makes progression slower
A
Press 3x5
Squat 3x5
Deadlift 1x5 if this takes too long, do just the squats instead
Pec Deck 3x5
Skullcrushers 3x5
B
Incline Bench 3x5
Squat 3x5
Chinups 3xF or 3x5
Lateral Raises 3x8-12
C
Press/Incline Bench (alternate) 3x5
Deadlift 2x5
Lat Pulldown 3x5
DB Supinating Curls 3x8-12
Use barbell for the incline bench if possible, since it's easier to progress with it when it comes to strength.
This
>>35556308
Here's a spreadsheet I made from reading the pdf.
I'm thinking about starting a 5 day version Greg Nuckols has on his site for it. Basically this
Week 1
Day 1 – 75% 4×3 (four sets of 3 reps)
Day 2 – 80% 3×2
Day 3 – 70% 4×4
Day 4 – 85% 3×1
Day 5 – 65% 5×5
Week 2
Add one set to each day (so Day 1 becomes
75% 5×3)
Week 3
Add one rep to each set (so Day 1 becomes 75% 5×4)
On day 4, instead of doing 85% 4×2
>>35556361
>>35556308
Also this would be for squat and bench
Has anyone got Caladan's Ass Routine?
Or anything similar
>>35556332
If I win Power Ball will you come be my qtpt?
![[FFF] Non Non Biyori - 02 [356A6A2A].mkv_snapshot_00.52_[2015.09.24_19.00.02].jpg](https://i.imgur.com/ElSJpl4.jpg "[FFF] Non Non Biyori - 02 [356A6A2A].mkv_snapshot_00.52_[2015.09.24_19.00.02].jpg")
>>35556332
>that routine
Holy fuck I might have to bring a note pad to gym like an autist
>>35556361
It looks fine to me, just be careful with accessory work volume and high frequency benching. G nucks is a pretty smart dude. I trust him.
>>35556369
It can work great, I personally just don't like high frequency benching. I feel like I need more volume. I made progress for a week or two with high frequency benching, and it made bench feel super stable and normal, but it just stopped moving up.
I plan to heavy bench daily for the last 2-3 weeks before I compete whenever I get around to it.
>>35556332
Hi, Trappy
Can you look at my routine?
I've been doing a similar one for the past 6 weeks and have been making gains with 1 leg day and 1 back day, but i want to train them more, so i was wondering if this will work.
I'm planning to start this routine on Monday
>>35556452
Should I slowly add accessory work over time so that I don't over do it? As far as total weekly volume goes for bench, the first week of the 5 day program is just as much as I'm used to, then 2nd and 3rd week is quite a bit more.
>>35553509
I can be on top of your bed though <3
>>35554153
I wouldn't alternate squats and hip thrusts, Squats are too important.
Just add hip thrusts after the squats.
Also, DO NOT deload if he fails the last set. Only deload if he hasn't been able to get 5 reps on the FIRST set for at least 2 weeks.
>>35556388
Here's mine.
>>35553768
I know you said strength is secondary, but there's literally no point in not getting strong because you can get strong and big at the same time. In fact, you can probably get bigger by being stronger.
Also, the whole "5 reps don't build muscle" is an outdated misconception. It will build you just as much muscle mass. The most important thing for hypertrophy is the intensity of the work and the total volume of sets (to a certain extent, there are diminishing returns). And the most important thing for aesthetics is just a good exercise selection and a good nutrition plan (and roids, but that doesn't count kek)
So, here's my suggestion:
ABCxDEx
A
Bench 3x5
OHP 5x5 at 90%
Cable Crossovers 3x8-12 (better than db flys)
Front Plate Raise 3x8-12 (if you do this diagonally instead of straight forward, you also hit your lateral delts a lot)
Triceps Pushdowns 3x8-12
B
Barbell Row 3x5
Closegrip or Chinup Pulldown 3x6-8
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Rear Delts Flys 3x8-12
C
Squat 3x5 (you said you hate back squats, so you can try front squats?)
Deadlift 3x5 at 90%
Pistol Squats 3x8-12
DB Lunges 3x8-12 (I like Split Squats a lot more, so try that out too)
Calf Raises
D
OHP 3x5
Barbell Row 5x5 at 80-90%
Bench 5x5 at 80-90%
Front Plate Raise 3x8-12 (also recommend doing diagonally)
Triceps Kickback 3x8-12
Preacher Curl 3x8-12
E
Deadlift 1x5
Squat 3x5 (or front squats)
Pistol Squats 3x8-12
DB Lunges 3x8-12 (or split squats)
Calf Raises
Add 1kg on every workout to bench/row/ohp and 2kg to squat/DL, unless a % is specified
For the PR work, you can rest anywhere from 4-7 minutes between sets
For the %, 2-3min
>>35556505
I'd take accessory work slowly. Just build up over time. Even in high frequency training its a marathon, not a sprint.
The goal with accessories is to add overall volume without impeding daily performance.
>>35556546
>I wouldn't alternate squats and hip thrusts, Squats are too important.
fair enough.
are low-bar half-squats best for glute gains?
what should i recommend to him for accessories besides hip thrust?
just side lat raise and shrugs?
>>35556584
Alright, thanks for the advice. I've had a hard time finding people with experience doing high frequency training. It's ok to do a lot of rows and chinups after squatting and benching too right? I was planning on doing rows and some ab work a couple days after squats and bench, and the other days do chinups. With rear delts every day.
This was the workout given to me by my judo coach at the university
This is on top of an hour of practice on the mat three days per week
>>35556645
jesus christ anon your coach is trying to kill you
>>35556645
that is a high volume hypertrophy routine.
tbhfam, for judo, i would do low volume power routine.
lots of cleans, snatches, box jumps and shit like that
idk man,, that looks like a 4/10 curlbro routine looking for mass not strength+speed
>>35556429
kek use the mobile phone bby~
>>35556406
I don't care about the money, all I want is to spend time with you <3
>>35554295
THAT CAT IS SO FAT OMG
I wanna roll in bed with him all day ;_;
>>35556286
Pretty good, but I suggest doing both the chinup and the deadlift instead of alternating.
If you really don't wanna do both, then alternate the chinup with the barbell row on A and do the deadlifts. DLs are very important to building fullbody strength.
Hamstring curls aren't necessary at all for a beginner if you are deadlifting. Split squats or SLDL would be way more useful.
Remember to not overdo the upperbody progression. Lots of people try to add 2.5kg on everyworkout to the bench and ohp and end up stalling hard. Add 1kg on them instead, unless your bench is lower than 55-60kg and the ohp is lower than 40-45kg (then add 2kg). Same thing for the barbell row, you will want to reduce it to 1kg per workout eventually.
>>35556605
Lowbar full below-parallel squats are the best for glute gains. Half-squats are useless, and actually worse for developing the muscles.
For accessories, I recommend lateral raises, cable crossovers, skullcrushers and db supinating curls. Spread them around the days as you want. Shrugs aren't very useful at this point, but if you wanna do them, I recommend barbell shrugs (https://www.youtube.com/watch?v=-0t_hCzUgvM) since you use 10 times more weight with these.
>>35556546
Thanks a lot trappy-chan
I really really appreciate what you're doing
Come to Norway some time and I'll treat you like a princess <3
>>35556667
What you think about my kitty kitty? She's my baby girl.
>>35556632
No problem man, I post most days on plg with training blogs, if you have more questions, just hit me up.
When I was benching daily my routine was
>squat to max + backoffs
>bench to max + backoffs
>3-5 sets of chin ups
>some face pulls and pull aparts
Daily upper body pulling frequency should match pressing frequency I think.
>>35556665
It's working. I feel like I've had DOMS for 3 months straight.
>>35556666
We do box jumps, mat rolls, throwing drills, etc. for an hour straight. That's where the speed training comes in.
Then again I'm no expert.
I have put on a lot of mass since training with the judo team though. Around 2 and a half kilos.
>>35556707
I start Monday, i'll keep you updated. Can't wait.
i do this dynamic stretching routine pre-workout, after about 3 minutes on the ergometer. should i change it? i like my workout, i'm not bored with it, but i suspect i may be with my stretching routines. maybe i can do something more intense?
1) Lunge with a Twist
2) Knee to Chest
3) High Kicks
4) Hip Stretch With A Twist
5) T-Push-Ups
6) Jump Squats
7) Jump Lunges
i also do starting stretch post-workout, pic related. also wondering if i should change that? idk.
>>35556667
>Shrugs aren't very useful at this point
but.. big traps are smexy as fuark.. and are curls/skull crushers really necessary?
i seem to get by on chins and ohp...
so anyways, what about this?
A
3x5 ohp/bench (alternate)
3x5 chin/row (alternate)
3x5 squats
3x5 hip thrusts
3x8 side lateral raise
B
3x5 ohp/bench (alternate)
3x5 chin/row (alternate)
1x5 Deadlift (With power clean as warm-up)
3x8 calf raise
3x8 barbell shrug
is that too much volume for a beginner routine?
>>35556719
>It's working.
By this I meant, if he's trying to kill me then he is successfully doing so because I'm ded every day. After class I practice --> lift --> eat --> sleep for 9 and a half hours.
>>35556719
i would focus on cleans, and strength training.
fuck the hypertrophy, go for 3x5 shit
>>35556645
non-judofag here
would this be a good routine for gaining mass and gettin big?
like if i were to do this routine minus all your karate humping on the mat, would i be able to get swole?
>>35556667
>I don't care about the money, all I want is to spend time with you <3
Stay on my arm you little charmer~~
>>35556727
imo stretching routines don't matter terribly.
that looks like a good routine, the only things i would add are lying on your back with your legs over your head, and your knees locked (Then worry about twisting while doing that)
and practicing front splits
>>35556742
how is his current routine not strength training?
hypertrophy is literally increasing his volume of muscle cells
>>35556706
Omg how old is ur kitten?
>>35556775
outside of 2x4 squats, none of that is really in the strength realm of things.
you can get hypertrophy and do progression on volume with baby weights and hundreds of reps..
just look at eugen sandow.
1-5 gets you maximal strength response
>>35556778
8 weeks at that point I think. Here's when she was 3.5 weeks.
>>35556719
>I have put on a lot of mass
>Around 2 and a half kilos.
lol. i agree with the other anons, the routine is shit
>>35556775
If it were up to me I'd do it. I might talk to him about it and maybe have him consult an exercise physiologist, but he's hard to budge considering a few pupils he had have gone onto the US olympic judo team over the course of his 30 years of teaching.
>>35556844
2.5 kilos is breddy gud for a few months IMO. Pls no bully.
>>35556729
That's perfectly good for a beginner.
I don't think power cleans work well as a warmup for deadlifts, though. They are too light to make any difference as you need to warmup with heavy weights for the DLs or you will have issues getting the bar off the floor, and they will just get you tired and that's not the point of a warmup.
If he wants to do power cleans (which are pretty awesome and fun), do them on A after the squats and move the lateral raises to B.
>>35556775
Yeah but a big part of strength is actually dependant on training of the nervous system.
>>35556745
>>35556645
Do SS instead to be honest. http://startingstrength.wikia.com/wiki/FAQ:The_Program
Add accessories if you want.
>>35556458
You gotta reduce the volume, optimize the exercise selection, and have a better split.
Here's my suggestion:
A
Incline or Flat Bench 3x5 +1kg
OHP 5x5 at 90%
Dips 3x8-12
Cable Crossovers/Flys 3x8-12
Lateral Raises 3x8-12
B
Barbell Row 3x5 +1kg
Chinups 3x10
Cable Rows 3x8-12
DB Supinating Curls 3x8-12
Rear Delts Fly 3x8-12
C
Squat 3x5 +2kg
Deadlift 3x5 at 90%
Pistol/Tuck/or Split Squat 3x8-12
Calves and abs
x
D
OHP 3x5 +1kg
Barbell Row 5x5 at 90%
Incline or Flat Bench 5x5 at 80-90%
Closegrip Pullups 3xF
Skullcrushers 3x8-12
E
Deadlift 1x5 +2kg
Squat 3x5 +2kg
Pistol/Tuck/or Split Squat 3x8-12
Calves and abs
>>35556719
DOMS means you aren't working out the same muscles frequent enough. It's not a good thing.
>>35556864
Sorry, meant to reply to >>35556742
>>35556815
>>35556706
OMGGGGGGGGGGGGGGGG
She's the cutest qtpie ;_;
What's her name?
I wanna scratch her cheeks and rub her head so baaaaaad~
>>35556747
Yes, we may be hidden by rags, but we have something they'll never have <3
>>35556668
Norway seems cool as fuark to be honest. It's definitely on my list of countries to visit, though unlikely to be any time soon ):
>>35556815
That's a cute furry lizard mang
>>35556892
Never said it was a good thing, I just said that my trainer is killing me.
>>35556955
Her name's Trixie. She fell through a hole into my crawlspace in my basement a chipmunk dug. I tried to return her to her mom outside because she was so young, but her mom rejected her. Fucking bitch. I had to feed her with a bottle for a couple weeks. Glad her whore mom rejected her though so I could keep her. :)
>>35556999
Do SS so you can power clean and press your opponents, then throw them off the ring.
>>35556955
It's a bit expensive here in Norway, but everything else is pretty great.
I'll be hitting the bed now (its 4:05 AM right now RIP sleep schedule)
Once again, thanks a lot for those advices and good night <3 z3z
>>35556884
i agree, powercleans are the shit.
thanks cutie.
just remember... we gonna fuck when i make it..
and i will be damned if i'm not getting close.
>>35557019
DON'T DO THIS!
i power cleaned my bf to show off gains.
the first instinct he had was to bend over, and his weight shifted way behind my spine and i almost snapped my shit up.
the natural reaction the person being power cleaned has, is to maintain balance, by lowering their center of gravity (i.e. bending over).
this kills the spine
luckily i avoided injury, but goddamn i almost heart attacked, and my spine felt tingly for 2 hours.
i went horizontal after getting a massage
low-weight deadlifts and lots of massages prevented any real injury.
but let this be a cautionary tale:
don't powerclean people who aren't expecting it.
an opponent would just tuck forward and smash the back of your head in the ground
>>35557017
Awww <3 trixie is the cutest~
Here's one of my cats when he was young. I found him when he was a couple of weeks old, he was in the streets being swept with a broom by an old lady kek
He had spent the night crying and the lady was mad at him, but he had a broken paw and was in pain and hungry ;_;
He's pretty strong nowadays, and he's a cutie. My other two cats are completely crazy but he is so sweet and mellow <3
>>35557033
Gnight bby~
>>35557119
aww. I like the patterns on his face. lmao old ladies don't seem to like cats. Trixie's now fully grown, but is still much smaller than her siblings I see around the neighborhood. She was the runt of the litter. They grow up too fast.
>>35556893
well unless he is directly supervising your workouts......
.. do whatever is most effective, imo.
if he starts to see the results, you might then convert him a little more easily
>>35556884
Thanks for the advice.
The reason why the volume is so high, is because i have to train the important (or my most lacking) muscle groups 3 times per week and the rest twice.
It's for an noobie physique competition.
This is why i have put off the SS or SL program due to it's low frequency, but have incorporated the 5x5 for the OHP, Squat and Deadlift.
So i'll try to see if i can mix your routine with mine, tho, making routines is still partially like Chinese to me.
>>35556955
So trappy, about those new pics you promised...
>>35557305
>>35557314
Thoughts?
Quads
>>35552532
Fuck, so much thirst
My squat is low and feels like it won't budge at a meager 185x5 (high bar) with which I must struggle greatly. My DL feels further up ahead (255x5) so I'm trying to focus my attention on the squat now and figure out what's up. I'm doing SS but it feels strange to have the linear progression crap out at these relatively low numbers.
Any ideas of what could be wrong / diagnostic tools / corrective procedures?
Also ily Trappy <3
>>35551478
Hello, I bought a barbell a month ago and do this routine three days a week. I run every other day.
Bench press 3x8
Squats 3x8
Curls 3x8
Deadlift 2x8
Head press 2x8
Is this well rounded? I increased the weight last week and feel good and exhausted after a workout.
I'm currently returning to the weight room after recovering from a muscular strain due to my scoliosis. My routine is as follows:
Gym, Reg park 5x5 (phase 1):
>5x5 Squats, deadlifts, and bench press
>3x10 hyperextensions
>3x a week
Injury reduction/back recovery/mobility:
>Foam roll & stretch 2-6 times a day for 20 minutes at a time (the 2x i never miss is my morning and bedtime stretching)
>Prior to lifting I always foam roll but DO NOT stretch
>Post lifting I always do BOTH
Mon/Wed/Fri I lift
Tue/Thur/Sat I do mma
Sunday I rest because its gods rest day and mine too.
>>35557943
http://startingstrength.wikia.com/wiki/FAQ:The_Program
>>35557305
Kek I'm in bed right now, and I said no promises ok
I'll see if I can take a few pics tomorrow~
>>35557773
6 days per week is usually too much to progress with linear progression. I recommend you try PPLxULx instead, you'll fine it much easier to up your numbers.
Here's what I'd do:
ABCxULx
A
Bench 3x5 +1kg
OHP 5x5 at 90%
Incline 3x6-8 (+1kg when reaching 8 reps)
Lateral raises 3x8-12
Triceps stuff
B
Barbell Rows 3x5 +1kg
Closegrip/Chinups Lat Pulldowns 3x6-8
Cable Rows 3x8-12
Barbell Biceps Curls 3x6-8 (go very heavy and cheat a bit. no closegrip, that can cause forearm pain)
DB biceps anything
Facepulls 8-12
C
Squats 3x5 +2kg
Deadlift 3x5 at 80-90%
Barbell Shrugs 3x6-8 (https://www.youtube.com/watch?v=-0t_hCzUgvM) you will use 10 times more weight here than using DBs
Calf Raises 5x10-12
Abs stuff if you want
U
OHP 3x5 +1kg
Barbell Rows 5x5 at 80-90%
Bench 5x5 at 80-90%
Closegrip/Chinups Lat Pulldowns 3x6-8
Dips or Closegrip Bench 3x6-8 (add +1kg when you reach 8 reps)
Cable Crossovers 3x8-12
L
Deadlift 1x5 +2kg
Squat 3x5 +2kg
Pistol/Tuck/or Split Squat 3x8-12
Barbell Shrugs 3x6-8
Calf Raises 5x10-12
>>35557917
Your deadlift isn't very much ahead, actually. It's where it should be, more or less. (check symmetricstrength.com for the strength standards)
And 83kg squat isn't "low numbers" if your bodyweight isn't very high either, so don't get too demotivated. You are doing well
Firstly, do light squats on wednesday (advanced novice program) at 80-90% instead of another increase.
Next, try adding 1kg to the bar instead of 2 for a while, and see how the progression goes (it will still be 2kg per week, so don't worry too much)
You gotta make sure you are eating and resting well. It's the most important thing to guarantee progression. If you are on a cut, you have to settle for slower progression, unfortunately.
If you're still stuck for 2weeks, you may need a 10%deload to reset the accumulated fatigue.
You're doing well tho, don't give up <3
>>35557917
Also, make sure you're doing the main phase of the program, not the earlier ones. You shouldn't be deadlifting 3 times per week, in case you are.
>>35558280
Remember the first two sets are warmup sets, and then you do 3x5 sets across. Also, don't forget the ohp and the chinups!
And remember to add weight on every workout. Give a read to this pic here >>35556332
It's for SS but it works the exact same way for Reg Park's.
>>35557170
He's grown up as well nowadays, but still a cutie~
![[HorribleSubs] Hello!! Kiniro Mosaic - 05 [1080p].mkv_snapshot_00.18_[2015.05.03_17.22.38].jpg](https://i.imgur.com/aSQiLcp.jpg "[HorribleSubs] Hello!! Kiniro Mosaic - 05 [1080p].mkv_snapshot_00.18_[2015.05.03_17.22.38].jpg")
>>35557917
Don't worry mate. I only squat 200 and my max DL is 415.
>>35558622
Thanks anonskie. Yeah I am aware that the first two are warmup sets. And are you sure I need to add ohp and chinups? I had a similar thought at first but I wouldn't want to fuck with such a well proven and trialed program. Besides the second and third phases include those two exercises, so I guess at the moment im in it purely to build strength in my main lifts.
Also, saved that pic thanks mate.
Prior to this I was doing stronglifts for 9 months and went from anorexia mode (57kg) to athletic, lean, muscular mode (75kg). Though my quick pace, stress and lack of sleep from school made every single session a grind and I eventually strained one of my back muscles (I'm not susceptible due to my scoliosis). That was 1.5 years ago and only now am I ready to return to the weight room. I tried to stay as active as I could in the meantime and my weight only dropped to 70kg (up to 72kg now, its been 2-3 weeks so far).
>>35558689
CORRECTION: I meant to say that I am 'MORE SUSCEPTIBLE'.
>SONO
>CHI
>NO
>SADAME
JOOOOOOOOOOOOOOOOOOOOOOOOOO
>>35556727
Stretching causes micro tears in your muscles if they are cold, that's why you should never stretch before a workout, as it will make you weaker. Warming up pre workout by using dynamic ranges of movement is what you want to do, stretching post workout is fine if you feel it helps :)
This is my cat. He's dead a year ago
>>35556214
>hyping or grinding
hi i'm new and what is this
>>35559129
Nice pussy. May he rip
>>35559129
holy shit man, you gotta bury him dont just leave him there he'll rot and stinik up the place
I've never seen a picture of trappy-chan.
Does anyone have one they can share.
Thank you.
>>35559129
Aw, I'm sorry anon ): he was a good looking cat
>>35559227
She uploaded an album here
>https://imgur.com/a/SKR7F
>>35559247
Very impressive.
My butt is no where near this good looking.
>>35559202
>>35559211
>>35559238
He's asleep in that picture. He was the best, very loyal and also strong., but he got old.
>>35559185
plz resp
Trappy what workouts will make my bunghole tightest and most pleasing to a man when he sticks into it?
>>35559185
Basically trying too hard. You're not supposed to exhaust yourself to the limit because of recovery issues with training the same lift every day.
>>35559276
This pic related >>35556546
>>35558584
Trappy, can you write me a texas method 4-day split for olympic weightlifting?
I'm an intermediate lifter so mostly weekly progression, though it gets hard sometimes and I deload too much with my current program. Would love if you could sketch some sort of cycle for the program.
I don't have a coach and mostly learned things on my own, but I do it for fun, not trying to be competitive or anything like that.
Thanks, you're the best.
Also
T I T S P I C S W H E N
I
T
S
P
I
C
S
W
H
E
N
A:
Front Squat 3x5 @ 120% power clean weight
Push press 5x3 @120% OHP weight
Hang Clean 5x3 90% of power clean
Chin ups 3xf
Dips/Barbell curls 2x6-10
DB Pullover 1x10-20
B:
Squat 3x5
Press 3x5
Deadlift 1x5
Pull Ups 3x5-8
GHR 2x10-15
Hammer Curl/lateral Raises 2x8-12
Leg Raises 1xF superset with plank to failure
C:
Squat 3x5
Bench 3x5
Power Clean 5x3
Pendlay Row 5x3
Reverse Curl/DB Flies 2x8-12
DB Pullover 1x10-20
xxAxBxC on a Monday-Sunday calendar week
Add 5lbs per workout to squat, bench, press, power clean and, Pendlay row
Add 15 per workout to DL
Add one rep to each set on pull ups I.e 1x6, 2x5 > 2x6, 1x5 > 3x6 > 1x7, 2x6 etc
Add one rep to each set in curls and auxiliary bullshit
Current stats
Overhead press 85 3x5
Bench/Pendlay Row 135 3x5, 5x3
Power Clean 110 5x3
High bar Atg squats 170 3x5
Conventional DL 195 1x5
Height: 6'0
Weight: 175
Age: 19
Currently going for Greek statue mode
Am I gonna make it
finished a deload, now going to run one of alex viada's hybrid athlete programs.
Aiming to get my running up to something like a mile in 6 minutes
my lifts:
squat: 300kg
bench: 180kg
deadlift: 320kg
ohp: 120kg
bodyweight: 105kg
bf%: 11%
>>35559247
So wait...
Trappy chan is actually a trap?
>>35559376
She's mtf
>>35559379
I guess im gay now for wanting to bang trappy.
4chan has finally done it....
>>35559421
It's not gay if she has a girly benis and you fuck her in the boipussy.
>>35559437
>used to call people gay for lusting after traps on 4chan
>started seeing some hot trap pics around
>got curious and started watching trap videos
>accepted that traps are hot and don't care if gay
>tfw I now get my dick sucked by traps from craigslist and fuck their boipussi
>>35559514
livin the dream
>>35551478
Upper lower split, no bench atm because of impingement issues
Upper
-Cable rows, 8-10 sets of 10-20 reps (super high volume is the only thing my mid back responds to)
-Overhead press, work up to rep max at 2-4 reps and then 3-4 back off sets of 4-6 reps
-Pulldowns, 4-6 sets of 10-12 reps
-Weighted dips, 2-3 sets of 8-10 reps
-Bodyweight dips, 2 sets to failure
-Facepulls 3x12
-Biceps and triceps as I see fit
Lower A
-Skwat, work up to rep max at 2-4 reps, then 5-6 back off sets at 4-6 reps
-Front skwat, 3-5 sets of 5-8 reps
-Stiff legged deadlift, 5 sets of 8
-Kettlebell swings, 3-5 sets of 20ish reps
-Abs and grip as I see fit
Lower B
-Deadlift, work up to rep max at 2-4 reps, then 2-3 backoff sets at ~10% less weight, same # of reps
-Front skwat, 5 sets of 5
-Either trap bar deads or deads with bands, 3-5 sets of 8-10 reps
-Box jumps, either for reps or for height
Monday is lower A, wednesday is upper, friday is lower B, sunday is upper
I also do 30 min of cardio most days, either rowing or biking
I would love to do cleans but I simply do not have the shoulder and wrist mobility for them yet, though I am getting there
Helpful criticisms, suggestions, and questions are welcome and encouraged
>>35551550
In my opinion, cleans > power cleans, they're just harder to do correctly. Learn to do them correctly if you're going to do them
>>35551666
>big lifts
>shrugs
u wot?
>>35551666
This is the essential bro split. Upper body 5 days a week, 1 day dedicated to each half of the arm, 4 sets of squats a week, and tons of useless meme exercises and redundant lifts. This is shit.
I'm a beginner, 62kg/176cm/18 years old
Is this routine good or is there too much accessories?
A:
Chin-ups (in the morning since I can't do them in the gym)
Front Squats 5x5 (first two sets are warm-ups)
Bench press 5x5
Barbell curls 3x8
Skullcrushers 3x8
Wrist curls 3x10
Shrugs 3x8
Calves 3x10-15
B:
Front Squats 5x5
Pendley rows 5x5
OHP 5x5
Deadlift 1x5
Hammer curls 3x8
Skullcrushers 3x8
Wrist curls 3x10
Shrugs 3x8
calves 3x10-15
>>35559770
Just do SS/SL with the chin ups and dips added
>>35551666
O I m laffin
AxBxCxx
A
Deadlift 3x5
Power clean 2x3
Overhead press 5x5
Front squat 5x5
Lateral raises 3x10
B
Squat 5x5
Bench press 5x5
Pendlay rows 5x5
Chin-ups 3x8-12
Chest flyes 3x10
C
Clean + jerk 3x3
Snatch 3x3
Overhead squat 3x5
Calf raises 3x12-20
Wrist curls 4x20
>>35559358
Looks good, but you will have to lower the increments for the press, bench, and row to 1kg after a while (specially the press) or you will get stuck. (read this pic for a good idea on how linear progression should go >>35556332)
You don't really need GHR since you are deadlifting and squatting on that day. I'd recommend dips or closegrip bench at 6-8 reps instead, since they work the triceps and sternal pecs - and those two aren't worked much for the press. If you choose to do closegrip bench, you increase the weight by 1-2kg everytime you reach 8 reps (it's not a main lift, so don't worry about progressing fast on this one)
I'd add lateral raises to C, since bench doesn't train shoulder abduction and it's really important for the press, and switch the DB flys with cable crossovers (it's better in many ways).
>>35559630
Have you tried reverse grip bench, closegrip bench, or t-bar presses? People with shoulder pain on the bench find that they can do those just fine, and they are great for the chest. Also, I'd start the upper day with the ohp so that you will be 100% for it, and that makes it easier to progress.
For wrist mobility, take a look at this https://www.youtube.com/watch?v=Ig8eZXfJiaY
Some people in my gym went from not being able to front squat and clean to being able to in the next very minute.
>>35559770
My first tip is to lower the 5x5 sets to 3x5. This makes it waaay easier to progress, and there are no downsides to doing it. No beginner's routine (that doesn't suck) does 5x5 at 100% sets across, and the intermediate routines that include 5x5 work have it either be submaximal loads or ramping sets. It's just too much volume on a single exercise.
I also recommend you do the ohp as the first lift on B, so that you are 100% when you go do it. Since it's one of the hardest lifts to progress, being full energy helps a lot.
I recommend lateral raises instead of shrugs. Much more useful for you at the point you are in, and helps progression
>>35560570
>>35551879
pls r8
>>35559325
I'm too shy to show my boobies ): they aren't big or sexy anyways
>>35560213
You will find it way easier to progress if you lower then 5x5 sets to 3x5. Also, I'd do the ohp before deadlifting.
3x5 deadlift sets is too much for a beginner. If you wanna do deadlift volume, do 3x5 at 80-90% of the 5RM, and do 1x5 on another day to set new PRs.
For power cleans, I like doing 5x3 ramping sets (I find 5x3 sets across too much). It goes like 50% - 62.2% - 75% - 87.5% - 100%+1kg
But this is just an idea, of course, 2x3 works just fine.
For C, I recommend you add upperbody work. Maybe bench/ohp 3x5 +1kg alternating.
>>35560594
It looks good. Definitely very high volume, but if you can handle it then it's just fine.
I'd suggest moving the lateral raises to A, since the OHP already works your lateral delts and shoulder abduction strength, while the bench does not. Then you could add dips or closegrip bench to B, since the press doesn't work much of your sternal pecs and triceps. These would fill the gaps on each day. Also, you have no triceps isolation, and those are very important to strengthen your lockout on the bench and press - so doing dips or closegrip bench would also fill this gap.
>>35559437
kek this pic always makes me laugh
>>35560708
Don't you get tired of saying the same things over and over again to idiots on /fit/?
btw I love you trappy
Hey trappy,
Can you reccomend me a routine of 3 days a week where my upper body is trained more. I've got giant SS legs.
I was looking at this >>35551541
which I figured was a texas method variation. Will following this routine help me reach my goals?
>>35560570
thanks, by 5x5 I mean doing 2 sets of warm up, so should I stop warming up? (probably a stupid question)
>>35560807
Jesus you are stupid. No don't stop doing your warm up sets. She just said straight 5x5 sets are shit for progression.
>>35560758
That routine was recommend to me by trappy because my upper body was lagging behind in strength to my lower body strength
>>35560213
What are you training for? Weightlifting, general strength, just being /fit/? I'd do c&j and snatch twice a week at least, they don't add much fatigue due to their explosive nature and comparatively light weight. Bench twice a week also if you're looking to get stronger in benching, it's much better for developing a good technique and also bench seems to respond better to higher training volume.
>>35560708
>I'd suggest moving the lateral raises to A
ive thought that as well, maybe switching them with the curls
>you have no triceps isolation
ive literally never missed a lockout on either ohp or bench so id rather just bench more tbqh
>Then you could add dips or closegrip bench to B
ill consider it but im not sure id want to reduce ohp/bench volume to account for it but ill keep it in mind if i feel like i want to add in more volume in the future
thanks
>>35560708
post jeans butt pic pls
no way u're too shy for that
>>35551541
>>35556098
Trappy , in most of your routine you suggest barbell rows. Which version do you think is best to focus? Pendlay row style with or without a controlled eccentric movement. If my goals are getting bigger and stronger.
>>35560756
Of course not, I love you guys <3 and someone has to do it, I guess.
>>35560807
Warming up is extremely important both for performance and to prevent injuries. Don't stop doing it, I was talking about 5x5 sets across since you didn't specify they were warmups.
>>35561053
Barbell rows are what some people call Pendlay Rows. But you can do other variations as well, like the bent-over barbell row. It doesn't matter much, really, as long as you are not doing upright rows.
>>35559325
A
Klokov Snatch Drills 3x1 (https://www.youtube.com/watch?v=SUejBmgARYA)
Snatch 5x2
Clean & Jerk 6x1
Paused Klokov Jerks 5x1 (go way lower than the normal jerk position)
Paused Snatches 3x1
B
Paused Cleans 3x1
Push Press 3x5 +1kg
Squat 5x5 80-90%
Klokov Drop Jerk 3x1 (https://www.youtube.com/watch?v=pf6xwLbXiRc)
Snatch Deadlift 3x5 80% of the DL 5RM
Chinups 3xF
C
Snatch Max (go setting new 1RM PRs until you miss three attempts)
Clean & Jerk Max (same thing)
Front Squat 3x3 +1kg
Weighted Jumps 2x5 (weight is not very important)
D
Squat 3x3 +2kg
Press 3x5 +1kg
Deadlift 1x5 +2kg
Power Cleans 5x3 ramping sets 50%-62.5%-75%-87.5%-100%+1kg
Pistol/Tuck/or Split Squat 3x8-12
Cable Rows 3x8-12
You may incorporate high pulls, alternating with the paused work on A.
If the volume on A, C and D are too high, you can remove the exercises at the bottom of the list. Don't lower the volume on B.
>tfw klokov fangirl
>tfw klokov now teaches crossfit
>):
>>35560926
Just trying to be /fit/, added the Olympic lifts just cause I think they're fun
>>35560708
Guess I will add bench to c day Thanks
so how do i convince my friend me doing starting strength was a good program choice (aside from a trap told me so)
he just keeps saying rippetoe is a old pedo
>>35561328
Show him this pic >>35551572
Or this one
And tease him saying he's too much of a pussy to lift real heavy weights.
>>35558714
JO!
>>35561348
how long have you done ss for?
>>35561372
Not me, but the guy did 8 months SS and 6 months TM if I recall correctly. Or the other way around.
Guys, I'm new to this. I've been following
http://www.bodybuilding.com/fun/teen-derek28.htm
I also do 30 mins of cardio twice a week on my off days.
My goal atm is to mostly lose weight and gain some noob muscles all the while.
Any thoughts?
>>35561391
Awful. Do http://startingstrength.wikia.com/wiki/FAQ:The_Program instead.
>>35561348
lol lost cause
he keeps telling me to watch chris jones cos i wont gain anything listening to some old dude, meanwhile he's not been making any gains
>>35561232
luv me some klokov
>>35561482
>guys in compression pants
>>35561232
What are some good weighted ab exercises for making my abs grow?
>>35561482
>>35561503
>that bulge
>>35561617
Hanging Leg Raises
Twisting Leg Raises
Crunches on the decline bench
Cable Crunches
Dragonflags
Vacuums
Planks and variations
>>35561624
ikr
>tfw you will never press your body against klokov's bulge
>>35561639
Stop shitposting and go take sexy pics.
Also, pls post feet.
TM had me stalling like an idiot for almost a year, and 5/3/1 gave some gains but felt slow as fuck and gave me injuries, and eventually stalin as well so I've been trying this. Making some nice steady gains so far:
*For the main lift I do sets of 3 and increase the weight by 2,5kg until I can no longer perform 3. Every week I start from 2,5 higher than the week before or 5 less if I wasn't able to finish a single one last time (very rarely happens). For some lifts (squat) this consistently leaves me with 2 and a half sets, for others (dl) I last up to 6 (rest time between sets is also longer tho).
It depends on how many sets I can do, but it usually goes:
Monday:
.-Squat: ^^^ (2 or 3 sets)
.-Squat: 3x5 with 2 or 2,5 pl8 with solid form, no belt, pausing some
.-Weighted Abs and GHR: 3x10-20, one superset every ~5 minutes
Tuesday:
.-Bench: ^^^ (4 or 5 sets)
.-Bench: 2 or 3x5 80 to 90kg with good form, pausing some
.-Chinups and Dips supersetting: 3xF (~15)
Thursday
.-DL: ^^^ (5 or 6 sets)
.-DL: a few 2pl8 reps to remind myself of good form, pausing at the top or the very start for grip gains
.-Usually that alone takes me more than enough time, but sometimes I do some ab/ghr
Friday
.-OHP: ^^^ (3 or 4 sets)
.-OHP or push press if delts are kill: 3x5 with 50-60kg
.-Barbell Rows: 3x5 trying to linear progress, or 3x∞ krok rows with 40k dbs if I want to feel pain
.-3 to 5 sets of dips/close grip bench/laying triceps extensions, supersettin or not, depending on how much I care about rows
>>35561662
>Bro split
What are the realistic aesthetic gains I should expect from "starting strength?" I ran the program for a couple of months before I got injured and stopped lifting. I'm fully recovered, but even the ~5 months I was on the program I didn't make any noticeable gains outside of strength.
https://www.youtube.com/watch?v=8objHPeDrK4&ab_channel=JinatosLions
I see this guy^ and even though his lifts went up he doesn't even look like he lifts? Is there another program the focuses on aesthetics that is for beginners. All I see recommended is SS or SL, but the results don't look to promising.
Thanks.
>>35561703
The basic structure is of 5/3/1. I only changed what I do with the main lift because it sucked for me.
>>35561717
5/3/1 is a bro split. 1x week frequency for all the main lifts is horrible for natural lifters. Especially when volume is that low.
>>35561705
sadly, most of these things are genetic
some people look gr8 at 1/2/3/4 whereas some people (such as myself) still look dyel with the same stats
but my experience tells me that most people get bigger faster on strength centered routines rather than "bodybuilding routines" or whatever, at least while theyre still beginners
id say do SS until youve got the most out of your noob gains and then switch to something like a PPL and focus on increasing volume more than intensity over time
>>35561703
>Spouting words you don't understand on /fit/ to fit in
That's just an ordinary upper/lower.
>>35561705
Aesthetics are just muscle mass + low bodyfat. SS is a program made for beginners, people who don't have muscle mass. You're not going to put on that much muscle mass in a few months, even if you eat a lot. Altough eating at a slight surplus is pretty much required to put on muscles.
>>35561756
>>35561761
I plan to run SS for about a year.
My goals are 225 bench. 300, squat, and a 400 pound deadlift.
Are these good goals/ attainable in a year.
Before injury I hit 225 squat. 185 bench, ~300 deadlift
>>35561761
A bro split is when you do 1x week frequency. 5/3/1 you have chest day(bench), back day(deadlifts), leg day(squat), shoulder day(ohp). That's a bro split.
>>35561788
its a good goal, its very possible to achieve but i wouldnt expect you to hit all three goals at the same time
i could squat 365 by the time i could bench 225
>>35561662
why do such low volume?
>>35561788
>I plan to run SS for about a year.
SS isn't designed to be run for one year. It builds upon adding weight session to session which isn't sustainable for longer periods of time.
>>35561788
>Are these good goals/ attainable in a year.
They're attainable, especially if you have prior training experience.
>>35561796
Ah ok so bench doesn't train shoulders and deadlifts doesn't train legs. And apparently chins and rows doesn't train back. Good to know.
>>35561658
This counts?
>>35561662
Have you cycled TM? It has phases for more advanced intermediate lifters, that switch around the 5RM for 3RM 2RM and 1RM to avoid stalling.
Also, for TM, you should be adding 1kg to the upper and 2kg to the lowerbody lifts.
Your routine doesn't look bad, though I think you shouldn't just focus on a single lift per day (but that's just me, I'm not a fan of 5/3/1)
There's not much protein in the vaginal fluids though. It's like saying you will gain protein from drinking cum. Technically it's true, but you would need huge amounts.
>>35561705
These two did SS >>35561348 >>35551572
>>35561705
Here's the truth about SS vs brosplit.
As long as you train regularly, eat well and sleep well, your muscles will grow.
Push
Standing OHP 5x5
db incline press 3x10
Lateral raises 3x10
cable cross over 3x10
Dips 3x10
pullovers 3x10
tricep pushdown 3x10
Pull
Rows 5x5
Pullups 3x10
seated cable row 3x10
upright cable row 3x10
Facepulls 3x10
reverse 21s x 3
21s x3
Deadlift + acessories
DL 2x5
sumo dl 2x5
Glute bridges 3x10
Calf raises 2xf
PPDx
Gonna be running this on a basic test e cycle. I really dont care for squats so I am just gonna cut them out. Figure there is no point in doing them if my form discipline is shit and I have no motivation to actually do them right. I know no squats triggers most posters here but other than that everything look good?
>>35561831
How long do people usually run it for?
>>35561879
>How long do people usually run it for?
Just run it till it doesn't work anymore.
>>35561861
That picture is a joke and misleading.
Low volume programs like SS will obviously lead you with less muscle at the end of it due to lesser volume, thus lesser muscle hypertrophy.
I'm not saying that's a bad thing, but I am saying your picture is misleading and not trustworthy.
>>35561879
Around 6 months on average, then change to an intermediate routine.
>>35561873
Don't do upright rows. It's terrible for building muscle and it's the worst exercise for shoulder health.
If you wanna build traps try the barbell shrug https://www.youtube.com/watch?v=-0t_hCzUgvM
Other than that it looks good.
5x5 Bench press / Overhead press alt.
3x5 Back squat
3x5 Romanian deadlift
3xFailure Chin-ups
3x10 DB Bench press / DB Overhead press alt.
5x8 JM Press
5x5 Bench press / Overhead press alt.
3x5 Front squat
5x3 Power clean
3xFailure Pull-ups or Pendlay rows???
3x10 DB Bench press / DB Overhead press alt.
5x5 Bench press / Overhead press alt.
3x5 Back squat
1x5 Deadlift
3xFailure Chin-ups
3x10 DB Bench press / DB Overhead press alt.
5x8 JM Press
My only concerns are
>am I getting enough back volume
>>35561728
I'm left with DOMS pretty much after every workout that alone tells me something's wrong with it. But so far it's been giving me nice gains and PRs, something TM in all its forms failed to achieve time after time. Any other cookiecutter intermediate programs to try?
>>35561817
It usually takes me over an hour and a half to finish that. I used to do 5 sets instead of 3 and some other exercise instead of the same for more reps, a la 5/3/1, but I can do more weight this way, and """"""""science""""""""" says 3 is all you need.
>>35561843
I tried cycling, but it ended up being a mirage. I keep long term track of RMs and always ended up hitting the exact same weight/rep walls, same with 5/3/1. The gains were simply nonexistent. imho those programs are too eager to deload/change parameters after a failed rep, this way a bad day doesn't set me back a month (or maybe I interpreted them wrong, they're not very explicit about what to do with failed sets either).
>>35561902
No it won't. Plus, after a couple of months, once you're used to the main lifts, you can just add accessories.
http://www.strengtheory.com/the-new-approach-to-training-volume/
>>35561912
Looks good, but 3x5 for the main lifts is better for progression, 5x5 is only really useful for volume work at sub-max loads and ramping sets in my opinion.
Yes, you're getting enough back work.
>>35561931
I can't progress ohp or bench without doing 5x5 it seems, installed 3x5 for so long until I bumped the volume with 2 extra sets.
How do you know my back volume is enough? I did some calculations and the total load in kg was greater for push than pull.
>>35561843
Your feet are cute as fuck. You're cute as fuck.
If you were in the US I'd fly over to gf you and pound your boipussy senpai.
>>35561931
>http://www.strengtheory.com/the-new-approach-to-training-volume/
Into the trash it goes.
I'm not about to read a pile of shit by Greg cuckols.
>No it won't. Plus, after a couple of months, once you're used to the main lifts, you can just add accessories.
yes it quite will, volume drives progression in both strength and muscle gains.
Don't get me wrong, 3x5 may be a lot for a strong lifter, but novice and early intermediate lifters won't grow a satisfactory amount for what they are expecting
As for Assitance, what page in the book does it mention how to add Assitance work? (Other than the chin-ups)
