Previous thread >>35551478
>husbando edition
I'll be helping everyone as much as possible <3
>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!
>>35564700
There it is, attention whoring again...
>>35564700
2nd for trappy's new pics pls
>>35564731
>there it is
Dude, she's been posting on the previous thread for hours >>35551478
>>35564753
>she
get real friend
It feels the need to create its own thread, even though it supposedly doesn't need help. Attention whoring.
>>35564774
>it's own thread
It's a general fuckface, they're supposed to be up at all times.
Yoo man, I'm looking for a routine for my last two months of bulking. I'm thinking of either a lower / upper body or a push / pull routine. Which one would you recommend? I'm 6'2, 174lbs, 2 years training (started from very very weak skinnyfat)
>>35564795
It's only a general because the trap wants some recognition.
>>35564796
Whichever you prefer, and you should know it after 2 years.
what are the accessory lifts i can add to ss? also i think ive been changing my routines too much like first i started with candito linear program then i started icf 5x5 cus u said its only for people who have been lifting for a while and now i might start ss
>>35564874
Yeah, you are a faggot, and would probably do witch chinups and dips added to your standard SS template.
>>35564700
Hi trappy, asked before but no response.
What's trappy approved cardio? How does the row machine stack up?
I do three days of weights and four days of cardio, sometimes cardio after weights on the weekend when I have more than an hour for the gym. Is that a good routine overall?
Thanks girl
>>35564874
>what are the accessory lifts i can add to ss?
chins and dips, arm training, abs are probably a good idea, and I'd strongly reccomend doing cardio 1-3 times per week(not anything that'll completely rek you).
>also i think ive been changing my routines too much like first i started with candito linear program then i started icf 5x5 cus u said its only for people who have been lifting for a while and now i might start ss
consistency is more important then programs, specially since all three you listed are basically the same. Also why would you change routine because someone tells you to, look at your results and decide based on them instead.
>>35564700
>that weak af 70kg guy that you told to go up 8kg instead of 5
I did what u said and i managed to complete the 3x5 squatting 48kg but i swear it feels like i hit my limit, doubt ill do 3x5 of 56
maybe i need to eat more
>>35564874
Chins are the only accessory in the program. If you add dips or anything else you're not doing SS.
>>35564700
>he looks worse than before
This "bodybuilding is only about size" meme needs to end
>>35564954
Why the hurry? Even a 2,5 kg increase adds up to 7,5 kgs per week, or 30 kgs per month. Thats a 80 kg squat for 3*5 after only two months, and that's if you start with the bar and only add 2,5 kg per session. You're going to increase fast enough, no matter if you add 2,5, 5 or 8 kg.
>>35564753
Can someone please explain who this trappy chick is and why everyone takes her advice?
>>35564819
>anon has been posting and helping people for months
>people keep asking for her to trip
>she refuses to trip for months
>people keep asking
>decides to trip a month ago after much asking, using a nickname people gave her
>newfags now say she wants recognition
>>35564954
She told you to go up 8kg to the deadlift retard, not the squat.
Anyways, 48kg is far from your limit. Just go back to adding 4kg to it and you will be fine.
>>35564999
i was told that 5kg might've been too slow but ye i think personally since im so weak i need to slow down
does diet really affect lifts that much or just 'physique' since i usually dont eat much
>>35565025
If you don't eat = you will be weak af
if you eat = you get strong
>>35565007
She's a person who gives good advice.
So people take her advice.
>>35565022
>avatar fagging
>being anonymous
also
>her
gtfo trapfag
>>35565055
>people who ask for advice because they aren't competent enough to solve their problems are able to evaluate the advice they are given
trappy-chan is a god gui
keep doin stuff trappy-chan
>>35564700
>A
3x6 Squat
3x6 BB Incline Bench
3x6 BB Rows
3x6 Weighted Chins
3x10 Skullcrushers
3x10 Lat Raises
>B
3x6 Deadlift
3x6 OHP
3x6 BB Rows
3x6 Weighted Dips
3x10 Curls
3x10 Rear Delt Raises
Every other day with a bit of ab work thrown in at the end. Sometimes I'll do some variation like front squats or stiff-legged diddlies (happens quite often desu, I feel them working my ass more than regular deads).
Progression is either more weight, more reps or more sets depending on how it feels. No direct calf work because I do a bit of cardio in the week so they get hit fairly decently anyway.
Nothing is set in stone though, relaxed my views on lifting over the past two years and just want to get bigger and stronger in an aesthetic sense now.
Currently 84kg at 186cm, thick and juicy ass advice specifically would be nice.
>>35564700
Trappy I started with SL about 3 months ago, and by my estimation I've been making good progress, but I've become convinced that SS and 3x5 would be better for me. Should I just ride out my poor choice or switch it up?
Secondarily, I like bent over rows more that power cleans (this is the reason I chose SL in the first place). What can I do instead on cleans?
>>35565192
Would swap incline bench for flat, since it's a more basic movement. Would remove BB rows on chinup days and focus on heavy chins. Would treat dips less as a heavy lift and more like an assistance movement. Agree with all the rest.
If you really care about ass, consider adding some glute assistance on either day.
>>35565224
>and by my estimation I've been making good progress
Why would you listen to internet people when this right here is the only thing that matters?
>>35565259
My question amounts to will I see any huge issues if I switch from 5x5 to 3x5?
>>35565319
Possibly some slower size gains and faster strength gains (temporarily).
>>35565319
>Newbie
For newbs, choose one of the following:
>linear progressions
>more volume
Besides, it's more fun to see more weight move up each workout. Mehdi even has it in his website to downgrade to 3x5.
Monday Heavy Lower Day
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
stiff leg DL 3 sets x 8-12 reps
hamstring curl 3 sets x 8-12 reps
Wed Heavy Upper Day
Bench Press 3 sets x 6 reps
Pendlay Row 3 sets x 6 reps
OHP 3 set x 5
Lat Pulldowns 3 set x 10
Incline dumb bell press 3 sets x 8-12 reps
hammer curls 3 sets x 8-12 reps
Friday Control Lower Day
Pause Squat 6 sets x 4 reps
Pause Deadlifts 3 sets x 4 reps
stiff leg DL 3 sets x 8-12 reps
Hamstring curl 3 sets x 8-12 reps
Sat Control Upper Day
Spoto Press 6 sets x 4 reps
Pendlay Row (pause) 6 sets x 4 reps
OHP 3 set x 5
Pulldown 3 set x 10
Incline bench press 4 sets x 8-12 reps
Hammer curl 3 sets x 8-12 reps
AxBxCDx
Looking for some 4 day per week upper lower split ideas. Goals are strictly bodybuilding related.
I was thinking something like this
day 1 (Upper body)
>Dumbell Bench Press with or without a slight incline
>Lat exercise (rows, pullups, pulldowns)
>Dips
>cable chest fly
>triceps / biceps
>abs
Day 2 Lower Body
>Regular Barbell Squats
>Romanian DL
>leg extension
>leg curls
>abs
>cardio
Day 3
>REST
Day 4 Upper
>Military press
>Lats
>Incline DB press or seated DB OHP
>Rear Delts (face pulls, machine, or dumbbells)
>Super set rear delt exercise with lateral delt exercise
>Biceps / triceps
>abs
Day 5 Lower
>Front squats or other squat variant
>45 degree hyper extension or good mornings
>lunges or leg extensions
>leg curls
>abs
>cardio
All rep ranges are from 8-20 reps done for either 3 or 5 sets
Anything that I could add to this routine or any input at all?
I'd pretty much be progressing the intensity of each exercise when I feel like I could handle more weight or more volume or both.
>>35565224
I do recommend switching to SS. You are at a point where you will probably need to start only adding 1kg to the ohp and the bench, and doing 3x5 really helps keep the progression.
As for the power clean, you should at least learn how to do it. Then you can decide whether you like it or not. It's a fun lift.
Anyways, you can do Deadlift 3x5 at 80% instead of the power cleans. That will work pretty well as well, and you won't have to learn anything else.
You can do barbell rows instead of the chinups, though the chinups are a better option if you can do them weighted (hold a DB between the thighs or use a dip belt) People usually start with 4kg and then add 2 per workout until they reach around 16kg, and then taper it down to 1kg per workout.
If you wanna do the barbell row, you can do whatever variation you like (except upright rows, never do those).
>>35564796
I can write you a custom one, if you let me know a few details. How are your numbers, how many days per week do you wanna train, what are the lifts you wanna focus on, what are your favorite assistance lifts, what is your goal, etc. Tell me as much as you can, it helps tailor the program to you.
>>35564934
The row machine is great, but I'm not an expert when it comes to cardio, really.
Yes, sounds like a good routine. Three days per week is pretty standard. It's optimal to do fullbody on every day, or a small split like upper-lower-fullbody.
>>35564874
A
Squat
Press
DL
Then people usually add Dips
B
Squat
Bench
PC
Chinups
And then you do curls everyday keke (wait until the gym is empty and don't tell anyone about it)
This is all you need for quite a while. After a couple of months you can add lateral raises, cable crossovers, cable rows, facepulls, small stuff like that.
>>35565319
You won't lose anything, 5x5 is pretty much diminishing returns territory, and you don't need much volume as a novice. "Slower size gains" is a meme.
>>35565435
Yeah, I do full body 3x. I'm not an expert on cardio either. I usually do 45 minutes and mix up 2-3 different machines.
Can I pick your brain about a full body accessory day? Right now I'm doing AxAxAxx and would like a B day because it's wearing me out. Either AxBxAxx or AxAxBxx.
Thanks my little charmer~~
>>35565405
Pretty good senpai.
Only thing I don't like much about this one is that candito focuses too much on the bench and doesn't care much for the ohp. It's gonna be pretty hard to progress on the ohp with this.
What you can do to improve it is pretty simple, though. Do the OHP on control day as the first lift, and add 1kg per workout here. Your press will go up smoothly this way. For the heavy upper day, it's unlikely that you will be able to add 1kg, so you might wanna do 5x5 at 90% instead for the volume.
>>35565192
Looks like a pretty standard linear progression program. Not sure if it's the best thing for where you are at, but if it's working for you and you like doing it, then that's all that matters.
>>35565588
Yeah, how's your A day like?
>>35564954
Kek I remember telling someone to up their deadlift by 8kg, not the squat. But if you were able to clear the sets you are completely fine and haven't lost anything, only gained. You should probably go for 52kg squat on the next workout, since you feel the last jump was too much.
Read pic related and follow Rip's instructions.
And don't worry, you are still fairly new to it. You still have the greedisgood on, so you can adapt and get stronger really fast.
And yes, eating makes a HUGE difference. You don't need to eat until you burst, but eating well will make you a lot stronger both in the short and long run.
>>35565435
just commenting on the image, I'm really surprised there's experienced lifters feel guilty about what they're doing in the gym. 'guilty pleasures'? just fucking own your shit
Anyone got a 4 day routine which includes all the compound lifts?
>>35565698
My A day is like this. Variation usually depends on what's free when I'm at the gym. Like I said, I only have about an hour so I have to make the most of it.
Squat/Goblet/Leg press
DB/Bench press
Arnold/OH Press
Side Lateral
Rows
Chin Up / close grip pulldowns
Dips / Skullcrushers
I really like your suggestions about cable crossovers and hammer to supinated curls. Looking for other A+ accessories.
Thanks <3
>this thread
>she
>>35565755
Beginner of intermediate?
So I'm about to start my cut - 5' 11" king of manlets around 175 lbs maybe 17% BF and intermediate lifts. I've got my diet on point, but I'm looking for a solid routine to compliment it. I hear a lot of different strategies for this from high rep to low rep high weight to changing nothing and just eating less. Does anyone have any recommendations on routines?
tl;dr looking for a good cutting routine
>>35565755
A
Bench 3x5 (PR)
OHP 5x5 at 90%
Cable Crossover 3x8-12
Skullcrushers 3x8-12
Lateral Raises 3x8-12
B
Weighted Chinups 3x5 (PR)
Barbell Row 5x5 at 80-90%
Cable Rows 3x8-12
DB Supinating Curls 3x8-12
Facepuls 3x8-12
C
Squat 3x5 (PR)
Power Clean 5x3 ramping sets (50-62.5-75-87.5-100%+PR) or Deadlift 3x5 at 80%
Barbell Hip Thrusts 3x5 (PR)
Split Squat 3x8-12
C
OHP 3x5 (PR)
Deadlift 1x5 (PR)
Barbell Row 1x5 (PR)
Bench 5x5 at 80-90%
Squat 5x5 at 80%
Progression is 1-2kg on the upperbody PR lifts and 2-3kg on the lowerbody ones. If you are getting stuck at some lift, add less weight next time.
>>35565756
Here's a list of good lifts to try as well:
Split Squats or Pistol Squats (legs and posterior chain)
Front Squats (legs and posterior chain)
Low Cable Flys (chest, specially upper pecs)
T-Bar Press (front and lateral delts, chest, triceps)
Incline Hammer Curls (biceps, radiobrachialis and brachialis)
One-arm Lat Pulldowns (biceps, lats and teres major, posterior delts, lower traps, back misc, forearm)
Power Clean and Power Snatch (legs, posterior chain, traps)
Incline Bench Rear Flys (read delts and lateral delts, middle and upper traps)
Facepulls (rear delts, middle and upper traps, rotator cuff)
Barbell Shrugs (https://www.youtube.com/watch?v=-0t_hCzUgvM) (traps)
Of course you're not supposed to do all that, they are just ideas of what you can also use to vary stuff around.
And remember to do the full range of motion for the skullcrushers. The bar goes over your head and further down, not to your forehead, so you add a bit of shoulder movement to the exercise as well (the triceps does shoulder extension).
>>35566030
How many days per week?
>>35565978
intermediate
>>35566048
thanks
Day 1 – Back & Traps
Back:
Deadlifts 3 sets 4-6 reps (After warm-up)
Weighted Pull-ups 2 sets 4-6 reps
Bent-over Rows 2 sets 4-6 reps
Traps:
Barbell Shrugs 2 sets 4-6 reps (After Weight Acclimation)
Day 2 – Chest
Chest:
Flat Bench Press 2 sets 4-6 reps (After warm-up)
Incline Bench Press 2 sets 4-6 reps
Weighted Dips 2 sets 4-6 reps
Day 3 – Legs & Calves
Calves:
Calf Raises off Leg Press (One foot at a time) 3 sets 6-8 reps (After warm-up)
Seated Calf Raises 2 sets 6-8 reps
Legs:
Squats 5 sets 4-6 reps (After warm-up)
Stiff Leg Deadlifts 2 sets 4-6 reps
Day 4- Biceps, Triceps & Forearms
Biceps:
Barbell Curls 3 sets 4-6 reps (After warm-up)
Standing Dumbbell Curls 2 sets 4-6 reps
Triceps:
Lying Triceps Extensions 3 sets 4-6 reps (After warm-up)
Cable Push-downs 2 sets 4-6 reps
Forearms:
Barbell Wrist Curls 3 sets 4-6 reps
Day 5- Abs & Shoulders
Abs:
Cable Crunches 3 sets 8-10 reps
Fit Ball Crunches 2 sets 10-15 reps
Shoulders:
Military Barbell Press (To the front) 3 sets 4-6 reps (After warm-up)
Side Lateral Dumbbell Raises 2 sets 4-6 reps
Seated Rear Lateral Dumbbell Raises 2 sets 6-8 reps
CARDIO
Max-OT Cardio ~ 2-3 times weekly at 16 minutes a session to maintain condition. 4-5 times weekly to emphasize fat loss.
Ideally cardio should be performed 8-12 hours apart from weight training or on non-weight training days. Do cardio after weight training if done together.
THOUGHTS ?
>>35566058
I could do 3 or 4 pretty easily. Any more than that and it'd probably interfere with my studies.
>>35566087
As a new father I only get 30 minutes in the morning to work out at the gym, which doesn't even have a proper squat rack. it's the best I can do. I feel these short work outs.
>>35566121
>as a new father
Just bring your wife's son to the gym
>>35566048
>A
>Bench 3x5 (PR)
>OHP 5x5 at 90%
>Cable Crossover 3x8-12
>Skullcrushers 3x8-12
>Lateral Raises 3x8-12
>B
>Weighted Chinups 3x5 (PR)
>Barbell Row 5x5 at 80-90%
>Cable Rows 3x8-12
>DB Supinating Curls 3x8-12
>Facepuls 3x8-12
>C
>Squat 3x5 (PR)
>Power Clean 5x3 ramping sets (50-62.5-75-87.5-100%+PR) or Deadlift 3x5 at 80%
>Barbell Hip Thrusts 3x5 (PR)
>Split Squat 3x8-12
>C
>OHP 3x5 (PR)
>Deadlift 1x5 (PR)
>Barbell Row 1x5 (PR)
>Bench 5x5 at 80-90%
>Squat 5x5 at 80%
Literal troll routine
>>35564700
Hey trappy, how are you doing?
so I am doing pic related but instead of dividing it into A and B I am doing AB every day I work out ( I work out 5 days a week.)
what do you think about it? am I losing my time?
>>35566048
Re: skullcrushers, I usually use dumbbells and bring them from full arm extension to the top of my shoulders. Thanks for the suggestions.
I've been lifting for about a year now and have been doing my own brosplit like routine
I decided to switch it up and follow an actual routine now
I'm going to start one of scooby's advanced 3 day split tomorrow
I could use some input
EXERCISE NAME
BENCH PRESS, FLAT 3x8
OVERHEAD PRESS, STANDING, BARBELL 3x8
SKULLCRUSHER, BARBELL 3x8
FLYS, DUMBELL, FLAT BENCH 3x8
SHOULDER RAISE, SIDE, SELECTORIZED MACHINE 3x8
DIPS, WEIGHTED 3x8
BENCH PRESS, INCLINE 3x8
SHOULDER RAISE, FRONT, DUMBBELL, SEATED 3x8
TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD 3x8
JOGGING 20 min
TUESDAY WORKOUT
JOGGING 20 min
WEDNESDAY WORKOUT
EXERCISE NAME
PULLDOWN, CABLE, WIDE GRIP 3x8
BICEPS CURLS, PREACHER, DUMBBELLS 3x8
SEATED DUMBBELL SHRUGS 3x8
LOW ROW, CABLE, SEATED, NARROW PARALLEL GRIP 3x8
BICEPS CURLS, STANDING, BARBELL 3x8
FACE ROPE CABLE PULL 3x8
PULLDOWN, CABLE, NARROW PARALLEL GRIP 3x8
BICEPS CURLS, CONCENTRATION, DUMBBELL 3x8
STANDING BARBELL SHRUGS 3x8
ROTISSERIE CORE WORKOUT 3x8
JOGGING 20 min
THURSDAY WORKOUT
JOGGING 20 min
FRIDAY WORKOUT
EXERCISE NAME
SQUATS 3x8
DEADLIFTS 3x8
SQUATS, FRONT 3x8
DEADLIFTS, DEFICIT 3x8
CALF RAISES, SEATED, PLATE LOADED MACHINE 3x8
ROTISSERIE CORE WORKOUT 3x8
JOGGING 20 min
I have a question
If Im eating at a deficit is it a waste of time for me to hit the gym? Will I get any gains at all?
>>35566245
Are you stupid? Yes you will have to hit the gym, if you're inactive the first thing your body is gonna feed upon when it needs energy is your muscles.
>>35566213
you are a very very stupid person
>>35566213
>instead of dividing it into A and B I am doing AB every day I work out
>>35565094
Holy shit i cant believe the knuckleheads on this board the only time you see the word bait is in a natty thread
>>35566300
>>35566282
If I eat enough, what is the problem faggots?
>>35564700
Hey trappy, newfag lifter here. I am a 24 yro, 112KGs (DOWN FROM 135KG in 4 months !! :D) and 1.77m.
I've been running IC 5x5 for almost 3 months now. My current lifts are Squat 90kg - Bench 70kg - DL 100kg - OHP 40kg - Rows 50kg.
My legs are already Hugh and I would love if I can change my routine to focus more on my upper body aesthetics. I have already considered the regular PPL program but my problem is that I only have 3 gym days per week. I almost always do cardio for 15-20mins after I lift. Is it possible for you to give me a routine that focuses more on Upper Body aesthics with less squatting for 3 days a week ?
>>35566245
You can still grow muscle mass at a slight deficit (around 300kcal iirc).
Besides, even if you are at a lower deficit, working out prevents you from losing too much muscle mass.
>>35566030
Here's a texas method program made lighter to keep you progressing through the cut.
Week 1
A
Bench 5x5 at 90%
Squat 3x5 at 90%
Chinups 3xF
B
Squat 3x5 80%
Press 3x5 95%
Cable Rows 3x8-12
C
Bench 1x5 PR
Squat 1x5 PR
Deadlift 1x5 PR
Week 2
A
Press 5x5 at 90%
Deadlift 3x5 at 90%
Chinups 3xF
B
Squat 3x5 80%
Bench 3x5 90%
Cable Rows 3x8-12
C
Press 1x5 PR
Squat 1x5 PR
Deadlift 1x5 PR
You add 1kg to the upperbody and 1-2kg to the lowerbody stuff.
If you feel you have enough energy and are recovery fine, you can add a few or all of these accessories when you see fit:
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12
DB Supinating Curls 3x8-12
Facepulls 3x8-12
>>35565698
(bit delayed) but ok thanks for the advice, fk i guess i misread deadlift and squats lol
guess i gotta work on my eating
>>35566213
>AB five days a week
Truly the neet god among men
"For the fifth time kid, trappy is not under your bed! Now go to sleep"
>>35566437
Thanks, Trappy!
>ITT
>>35566740
This
>>35566437
>5x5 at 90%
top kek
>A
Deadlift
paused front squats
high pull
drop snatch
>C
Rope pull-ups progressions
HSPU progressions
Planche push-up progressions
font lever pull-up progressions
Rest
>B
Squat
Power snatch
snatch PP
snatch RDL
>D
same as C day
Accessory work 2x out of the week
weighted pancake
ghr
shrimp squats
sissy squats
incline sit ups
dragon flags
wall hollow
reverse leg lifts
oblique twist
bent straddle hold
tuck planche hold
AD tuck front lever hold
>>35566213
Ok, you need a proper program.
Here's a 5 days per week, properly split and organized in order to help you have actual progression, recover, and grow more muscle mass than just mindlessly doing everything all the time.
Remember, your muscles need 48 hours at least of rest after being worked. They only grow and get stronger during rest. Working out only damages them, the real results come from the repair during rest.
That means if you work your chest, for example, you wanna give it a day of rest before working it out again.
A
Bench 3x5 PR
OHP 5x5 at 90%
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12
B
Weighted Chinups 3x5 PR
Barbell Row 5x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12
C
Squats 3x5 PR
Power Clean 5x3 ramping sets 50% - 62.5% - 75% - 87.5% - 100%+ (PR)
Deadlift 3x5 at 90%
Abs if you want
x REST x
D
OHP 3x5 PR
Barbell Row 3x5 PR
Bench 5x5 at 80-90%
Bodyweight Chinups 3xF
E
Deadlift 1x5 PR
Squats 3x5 PR
Power Clean 4x3 ramping sets 50% - 65% - 80% - 95%
Abs if you want
x REST x
PR progression:
1kg OHP
1-2kg Bench, Barbell Row, Weighted Chinup, Power Clean
2-3kg Squats
2-4kg Deadlift
>>35566411
See if you like it:
AxBxCxx
A
Bench 3x5 +1kg
Deadlift 1x5 +4kg until 112kg then +2kg
Squat 3x5 +2kg
Cable Rows 3x8-12
Lateral Raises 3x8-12
DB Supinating Curls 3x8-12
B
OHP 3x5 +1kg
Barbell Row 3x5 +1kg
Closegrip Bench 3x6-8 +1kg on the next workout when you reach 8 reps
Barbell Curls 3x6-8 Go heavy and cheat a bit
Cable Crossovers 3x8-12
Facepulls 3x8-12
C
Bench 3x5 +1kg
Squat 3x5 +2kg
Deadlift 1x5 +4kg until 112kg then +2kg
Lat Pulldowns Chinup grip 3x8-12
Lateral Raises 3x8-12
Incline Hammer Curls 3x8-12
>>35566499
KEK
A
Back Squat 5x5
Calf Raise 3x12
Power Cleans 4x5
Hamstring curl 4x10
Hip flexion 2x8
B
Bench Press 5x5
Pull Up (N x 6 in N minutes)
BOR 3x6
OHP 4x5
C
Power Cleans 4x5
Calf Raise 3x12
Deadlift 5x5
Hamstring Curl 4x10
Hanging Leg Raise 3x12
D
Bench Press 5x5
DB Rows 3x6
Weighted Pull ups 4x8
Weighted dips 4x8
DB Side raise 3x8
>>35566812
this. trappy really needs to read dem books by Lascek
and why would you do fucking volume DL instead of squats on the other week
>>35564700
alright guisss. I have an apartment gym and I have dumbells up to 50lbs. Can someone give me the best workout for this? I want an all body workout. I love you guysss
>>35566048
Why is a DYEL mtf recommending high volume, high frequency splits with a million exercises and overtly complicated structures for noob lifters on a homosexuals anonymous forum?
>>35566499
D-did you check the c-closet?
>>35566948
What's the reasoning behind doing squat PR:s twice a week instead of once as the other lifts?
>>35566812
The dude was doing AB everyday 5 days per week
I'm sure he can handle doing 5x5 bench at 90%
>>35567076
Who's this semen demon?
h
o
'
s
t
h
i
s
s
e
m
e
n
d
e
m
o
n
?
>>35567118
Girl named Alice who trolled /fit/ about 8 months ago pretending to be a trap
She lives in London, srs
>>35566812
>>35567019
90% of your 5RM retards
>>35567118
>The dude was doing AB everyday 5 days per week
Follow the reply chain
>>35567050
>up to 50lbs
Put them up your ass to train your spincter
>>35567156
>90% of your 5RM retards
>Starting with 90%
>Having VD at a fixed intensity
>Not understanding the "increase volume when needed" mentality in TM
I want to get my deadlift up from 385x1 to 405x5. Decided to try a Hepburn style rep scheme:
>6x3-4 @ 80% of 1RM
>Add 1 rep to each set until reaching 6x4, then 10lbs and start over at 6x3
The program is a push/pull that looks like AxBxAxxBxAxBxx and so on. i deadlift on B days
Is this feasible? Any better suggestions? Help please
What days do you chaps do your oly lifts? I am changing my routine, and going more geared towards strength/explosiveness/endurance so a lot of weighted carries, plyo's, basic compounds, and oly lifts of course. At least one day a week to be just anaerobic exercises. I'm having trouble getting a routine together with all of these.
>>35567181
Your 5RM increases each week. So If you did 225x5 on your intensity day, your next volume day would be 5x5 with 90% of that.
>>35567142
>>35567118
>>35567076
No, that's a trap (actual trap, not mtf) who does porn on tumblr.
sissyscarlett.tumblr.something
>>35567181
>Starting with 90%
You warmup first you retard
>Having VD at a fixed intensity
It increases every week...
>Not understanding the "increase volume when needed" mentality in TM
That's not the mentality behind TM at all.
>>35567198
Trappy wrote me this one >>35561232
any of you try bulgarian/high frequency lifting?
been using it for a while for the squat and bench press
>>35567076
The dude she wrote the routine for is an intermediate lifter. >>35566083
Why are newfags such shitposters?
>a teenager pretending to be a transexual med student/strength training coach who samefags as his own friend that appears in each thread to defend him
I fucking hate this trip. /fit/ has no good tripfags, we haven't in years.
one of you dyels needs to wrap a towel around you head and start tripping. Updates after each workout, the less progress you make the better.
>only oldfags remember
>>35567272
>pretending
>http://imgur.com/a/SKR7F
>>35567263
I started my first day of it today.
>>35567184
I had some success with a Hepburn-style program for my deadlift last year. I deadlifted twice a week, doing the 8*2-3 variant(increasing four reps per session). The problem with Hepburn is that when you get to heavy weights, it gets really fucking heavy, and due to the low variation of rep ranges it gets easier to stall due to staleness. In my opinion it's best to run Hepburn for a shorter period of time and then peak for a max test, I know Bodorio in /plg/ had some good results doing that, and that's basically what I did also.
>>35567223
>You warmup first you retard
I'm saying that you should start TM with doing 80 or 85% for VD retard. 90% is unneccesarily heavy.
>It increases every week...
That's what I said retard. Intensity=% of XRM. VD should be kept as light as possible and only be increased when you stall.
>That's not the mentality behind TM at all.
Volume - Recovery - Intensity
That's the periodisation in TM. The point is to induce a stress on VD and force adaptions, and then peak on ID and set a PR. If you can use the same stress several weeks in a row and set PR:s, that's what you do. VD is a "training day" while ID is a "testing day" that works as a check to see if the stressor on VD is big enough.
>>35567199
>Your 5RM increases each week
Yes
>So If you did 225x5 on your intensity day, your next volume day would be 5x5 with 90% of that.
Why would that be neccessary? If the stressor on VD was big enough to force adaptions, why increase it?
>>35567371
Actually if you read the book he recommends 70% of your 1rm to start with for VD.
>>35567270
Not a newfag. Beginner, intermediate, tomato, tomato. All I see is someone with supposed expertise who is supposedly a tranny prescribing high volume, high frequency routines at 90%+ of one rep max, for lifters with less than a year of experience. Routines like PHUL, Lyle McDonalds', 5/3/1, etc. These aren't suitable for people under 1/2/3/4- hammering 5x5s, 3x5s, several times per week on each compound in addition to supplemental 3x8 and 3x10 is way too much volume and intensity for a beginner or even intermediate to handle.
You can have intensity, frequency or you can have volume, but not all three at the same time.
This is probably something that a DYEL pretty boy wouldn't know, because he/she hasn't ever lifted heavy weights.
>>35567395
>Actually if you read the book
I haven't. Are you talking about Lascucks book?
>>35567395
>he recommends 70% of your 1rm to start with for VD.
Of 1RM or 5RM(I'm guessing 5RM)? Seems kinda low if 5RM, but I get the idea.
>>35567371
>90% is unneccesarily heavy.
Alright, open your PPST book page 118.
Now fuck off.
>>Volume - Recovery - Intensity
That's the periodisation in TM.
That's the exact periodization used there. >>35566437
>>35567411
Your post is literally assumption + assumption = stupid conclusion
>>35567419
Practical programming 3rd edition.
>>35567165
god dammm you are so cute.
>>35567436
>mfw this is trappy atm watching the thread catch fire everytime dyels start arguing about the programs she writes
>>35567449
>>35567419
>>35567395
P P S T 3 R D E D P A G E 1 1 8
P
S
T
3
R
D
E
D
P
A
G
E
1
1
8
>>35567427
>Alright, open your PPST book page 118.
>Hurr durr Rippetoe said this said that
To mention another mediocre coach, read Lascek's stuff on TM. I think he does a better job on explaining it.
>>35567427
>That's the periodisation in TM.
>
>That's the exact periodization used there.
And? That wasn't my point, I said that the percentages on VD was too heavy too start TM with.
>>35567479
Fuck off, Rippetoe's word isn't gospel
>>35567427
>literally assumption + assumption = stupid conclusion
True, and now I'm waiting for some explanation. Tell me about Trappy.
Why is she telling people do do shit like this?
>>35566437
You literally cannot hit that rate of progression past the beginner phase. You cannot perform a 5x5 squat at 90% in the same workout as a 5x5 bench workout at 90%. You literally can't perform 3 sets of 5 on OH press at 95%.
That would be for me, doing 3 sets of 5 at 131 pounds while my max is 140 pounds. That's not possible under any circumstances.
>C
Press 1x5 PR
Squat 1x5 PR
Deadlift 1x5 PR
It's impossible to deadlift a true PR after setting rep PRs on bench and squat. Your grip, upper back, core, hips and legs will be shot before you get to deadlift.
This routine is a good way to burn out in 2 week.
>following the advice of rippetoe instead of fair superior coaches such as mike tuchscherer, boris sheiko and bryce lewis
>>35567499
You know Rip is the guy who trained and taught Lascek, right?
>>35567513
>You literally cannot hit that rate of progression past the beginner phase. You cannot perform a 5x5 squat at 90% in the same workout as a 5x5 bench workout at 90%. You literally can't perform 3 sets of 5 on OH press at 95%.
PPST PAGE 118
>>35567459
No...trapshit is the person getting butthurt and replying to everyone who calls his bullshit, he just took his tripcode off.
You are probably him too, since he likes to post stupid reaction images while claiming how he is "winning" the thread or some shit.
>>35567524
Alright, I'll start writing Sheiko for everyone
Here's your routine
Bench 1x3 30% 3x2 43% 8x3 89% 2x6 64% 9x1 100% 1x9 0% 7x3 26% 8x3 98% 5x5 90% 2x4 50% 4x2 75% 3x3 77.45%
Squat 1x3 30% 3x2 43% 8x3 89% 2x6 64% 9x1 100% 1x9 0% 7x3 26% 8x3 98% 5x5 90% 2x4 50% 4x2 75% 3x3 77.45%
Deadlift from Boxes 1x3 30% 3x2 43% 8x3 89% 2x6 64% 9x1 100% 1x9 0% 7x3 26% 8x3 98% 5x5 90% 2x4 50% 4x2 75% 3x3 77.45%
>>35567526
>You know Rip is the guy who trained and taught Lascek, right?
And that means that Lascuck writes the same things as Rip?
>>35567526
>PPST PAGE 118
WEIGHTLIFTERS SHOULD SQUAT LOWBAR
>>35567524
Starting pound of peanut brittle a day
>POPBAD
>>35567535
I'm not trappy, I'm just a guy who has the book and am posting what's in it. I actually agree that the progression trappy posts is unrealistic. I also think TM is shit even if you started more conservatively. Not enough weekly volume.
>>35567526
So are you trapshit or trapshit pretending to be that person who defends him in every thread he's in?
>>35567545
http://sheiko-program.ru/sheiko-students-2/sheikos-champions/medal-tally-of-sheikos-athletes
I did a better sheiko for you
>>35567535
>>35567561
I like how people were making fun of you before you even came into the thread to shitpost >>35566499 >>35567087
>>35567552
Klokov kinda does though. He does highbar but below-parallel pushing butt backwards instead of breaking at the knee, lowbar-style, to train sometimes.
>>35567566
>power/weightlifters
>athletes
>>35567566
>follow a Sheiko routine!
>just 150 dollars per month!
100 PUSH-UPS
100 SIT-UPS
100 SQUATS
AND 10KM RUNNING
EVERY. SINGLE. DAY.
>>35567573
>Klokov kinda does though. He does highbar but below-parallel pushing butt backwards instead of breaking at the knee, lowbar-style, to train sometimes.
>One person
>When Rippletits statement was an absolute about all weightlifters
>>35567590
Or you can download different templates from his forum for free? Just a suggestion doe
>>35567604
LEAVE
HUMANITY
BEHIND
>>35567524
where is the accessible and readable book from those three?
where is the beginner routine that requires minimal equipment? are these even strong people? boris looks like a fat old man kek
>>35567613
>download a free routine from the forum!
>even though his routines were written for a specific person and not intended to be ran by other people since they are strictly written based on a person's abilities/experience/stage of advancement, and you will likely not achieve the results a proper Sheiko program is supposed to achieve.
>but you will feel like you're doing something good regardless because of the name sheiko
>even though you're getting sub-optimal results and Sheiko would slap you in the face
Keep giving good advice m8
>>35567664
>even though his routines were written for a specific person and not intended to be ran by other people since they are strictly written based on a person's abilities/experience/stage of advancement, and you will likely not achieve the results a proper Sheiko program is supposed to achieve.
The under/over 80kg programs are designed for a hypothetical lifter with what he considers normal issues. You're probably close enough to it for it to be effective.
There is a ton of advice on how to customize them too.
At this routine:
>5 days per week:
Pull-push-legs + upper-lower (PPLxULx or ULxPPLx etc)
What is upper lower?
Not native english speaker sorry.
>>35567664
>even though his routines were written for a specific person and not intended to be ran by other people since they are strictly written based on a person's abilities/experience/stage of advancement, and you will likely not achieve the results a proper Sheiko program is supposed to achieve.
The programs on the forum are general templates made to suit everyone rather than a specific athlete. Nice troll tough, good try.
>>35567689
upperbody and lowerbody work
>>35567545
It's funny because that's exactly how a sheiko routine looks like
>>35567703
So:
Monday - Pull (chest/front & lateral delts/triceps)
Tuesday - Push (back/biceps/rear delts)
Wednesday - Legs [legs/posterior chain (what is posterior chain?)]
Thursday - Upper (what goes into upper?)
Friday - Lower (what goes into lower?)
>>35567779
Lower is legs and some people put lower back and core on there, upper usually is 2 push exercises 2 pull exercises maybe a shoulder isolation, then arms.
>>35567808
Hey, I'll make a routine and can you please r8 it?
I think i'll post it on next routine thread.
Ty
>>35567877
sure
>>35567779
Upper is push and pull together
Lower is the same as legs, but people usually vary it with different exercises or different volume/intensity
Posterior chain is the name of a group of muscles that includes: the hamstrings, the glutes, the spinal erectors, the traps, among a few others.
>>35567050
http://dumbbell-exercises.com/
>>35566834
>sissy squats
You're literally the first person I've ever seen who also does these here on /fit/. 99% of the people here don't even know what it is kek.
>>35567263
There's a trip here who does it all the time. bulgariananon !!yvm0QrHZZJQ
>>35567912
Is it weird that I want to bang you?
>>35567545
>1x9 0%
>>35567969
Is it weird that I want you to bang me? ;3
>>35567545
>Bench 1x3 30% 3x2 43% 8x3 89% 2x6 64% 9x1 100% 1x9 0% 7x3 26% 8x3 98% 5x5 90% 2x4 50% 4x2 75% 3x3 77.45%
>7x3 26% 8x3 98% 5x5 90% 2x4 50% 4x2 75%
>8x3 98% 5x5 90% 2x4 50%
>5x5 90%
5x5 at 90% is too much, please read Lascek's book.
>>35567976
>not doing arms-only bench presses to train proper form
It's like you don't even wanna make it
>>35567371
>The problem with Hepburn is...due to the low variation of rep ranges it gets easier to stall due to staleness.
Will something like 3x6-8 or 2x3-6 work better?
>In my opinion it's best to run Hepburn for a shorter period of time and then peak for a max test, I know Bodorio in /plg/ had some good results doing that, and that's basically what I did also.
Is there some sort of writeup for his program available? I'm really eager to break the 4pl8 barrier (lol) and get into higher poundages for my deadlift
>>35568030
>5x5 at 90% is too much, please read Lascek's book.
>tfw trappy gets bullied all the time
>tfw you will never cuddle with trappy and protect her from all the bullies
why even live lads
>>35567573
>Klokov kinda does though. He does highbar but below-parallel pushing butt backwards instead of breaking at the knee, lowbar-style, to train sometimes.
He kinda doesn't. Fucking retarded trapfag.
>>35568170
Monday - Bench Press, OHP
Tuesday - Deadlift, Military press
Wednesday - Squats, Rows, Calf-Raises, Bike/Run.
Thursday - Break
Friday - Bike/Run, Pull-ups
Saturday - Break
Sunday - Bike/Run.
Would this be a good routine? How would I improve this?
>>35568251
core?
>>35568293
Deadlift?
Should I add some core exercises?
>>35568181
https://youtu.be/TDtArt5n1cM?t=4m2s
Klokov doing non-atg goodmorning-squats low-bar style. There's more recordings in the video, in another one he goes even higher than this one.
>>35568313
i mean youre only deadlifting once a week but i have no idea about fitness so idk
>>35567912
Monday - Pull (chest/front & lateral delts/triceps)
Tuesday - Push (back/biceps/rear delts)
Wednesday - Legs [legs/posterior chain (is the name of a group of muscles that includes: the hamstrings, the glutes, the spinal erectors, the traps, among a few others.
)]
Thursday - Upper (push and pull together)
Friday - Lower (is the same as legs, but people usually vary it with different exercises or different volume/intensity)
>>35568251
Are you only doing two exercises per day?
>>35568341
r8 some1
>>35568030
bewbs pic pls
Criticize this.
>Monday-chest
dumbell fly 3x12
Bench 3x10
Incline bench 3x12
Dumbell hip press 3x12
Incline hip press 3x12
Chest dip 3x12
>Wednesday bicep and Tricep
Skullcrushers 3x12
Overhead Tricep extension 3x12
Chin ups 3xuntil failure
Close grip bench 3x10
Dumbell curl 3x12
Concentration curl 3x12
>Friday back day
Lat pull down 3xuntil failure
Barbell row 3x12
Deadlift 3x5
Chin ups 3x10
Good mornings 3x12
>Sunday legs
Leg extension 3x12
Prone leg curl 3x12
Calf raise 3x12
Squat 3x12
Straight leg deadlift 3x5
Leg press 5x5
Tell me where I'm fuckin up
I'm currently trying to build myself a program. It's going to have a few blocks consisting of 3-5 weeks of hard training followed by a week of a deload. The first 3 will be hypertrophy based and in a way GPP based, the next 2-3 blocks will be strength, followes by 2 blocks for power and then 1 or 2 blocks for peaking. Have yet to decide exercise selection per block and set rep scheme but it will go from having a wide variety of exercises at the beginning to more specific exercises at the end.
>>35568893
>isolations before compounds
>having a chest day
>having an arm day
>having a back day
>having a leg day
Unless you're on a shit load of drugs, it's not optimal.
>>35568922
Seems like normal linear periodization. How many days a week are you going to lift?
>>35568961
+1 what he said.
Rate my routine?
Push
Bench 3x5
Press 3x5
DB Incline Bench 3x8-10
Front Raise 3x8-10
Chest Fly 3x8-10
Triceps Extension 3x8-10
Legs
Front Squat 5x3
SLDL 3x6-8
Leg Extension 3x8-10
Leg Curl 3x8-10
Weighted Planks 3xF
Pull
BB Row 3x5
Lat Pulldown 3x8-10
Seated Row 3x8-10
Upright Row 3x8-10
Rear Delt Fly 3x8-10
Curls 3x8-10
x Push Legs x Pull Legs x
>>35569194
Replace front raise with side lateral raise. Your front delts are getting enough work with Press, Bench, and DB Incline bench. But more importantly, if you're working out 4 times a week, do an upper lower for more upper body frequency.
>>35568978
Depends. I'm going into a new semester of college and I have a new job that has shifts stretching into 3Am, so at the very least 3 times a week. My Olympic weightlifting gym expanded its hours from 3-9PM to 7:30AM-11:30PM though so now I have a whole lot more chances to go. If I could, I'd do 4-6 times a week, though maybe I'll have 3 mandatory days and 1-3 additional days.
>>35568030
Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl.
>mfw thinking of you hurting
>>35569313
Then do full body. With full body, even if you have to skip one workout, you'll still have 2x week frequency. Same frequency as an upper/lower.
what does trappy-chan even look like?
>>35569368
I've never done a split of any kind, always full body with a squat, push, and a pull or two.
>>35569344
kek
r8
A:
Squat 3x5
Bench/OHP 3x5 (Alternate)
Row/Weighted Chin 3x5 (Alternate)
Close Grip Bench w/ Chains 3x8
Reverse Curl 3x8
Facepull 3x8
Seated Calf Raise 5x10
B:
Deadlift 1x5
OHP/Bench 3x5 (Alternate)
Weighted Chin/Row 3x5 (Alternate)
Prone Lateral Raise 3x8
Preacher Curl 3x8
Seated Calf Raise 5x10
>>35569458
Like a super fit trap babe that I want to pump full of white butt babies night and day.
>>35569458
Like my waifu
>>35569458
cute
>>35569458
https://imgur.com/a/SKR7F
>>35569458
A skelly faggot who shouldn't be giving lifting advice.
I don't have a gym right now, so I'm limited to just two variable weight dumbbells and a mat. Kind of just trying to find a routine that I can get up and do bi-daily so that I don't die of a blood clot from sitting on the computer all day, plus if it moved me more in the direction of more feminine aesthetics then that would be nice, too.
So I found this: https://www.youtube.com/watch?v=8udQ-h4Y4BY
Obviously the quality of the video looks like it's from fucking 1993 which is worrying, but I figure routines can be timeless so I was wondering if the exercises here would be a good way to not be a lazy piece of shit and maybe look a little bit more like I want to at the same time.
>>35570448
http://dumbbell-exercises.com/
>>35570467
Thank you for the site and picture. I like that the site has the exercises listed by what area it is working on, since I am currently trying to workout specifically for a desired more feminine aesthetic, which, of course, means not getting huge biceps and shit.
If I decide to hop off that little idea of mine and just go for getting big, then the picture will be very useful.
>>35568039
fwiw I'm checking out Coan/Phillipi and Mag/Ort for deadlifts right now. I kinda like Coan/Phillipi but it's weird with the accessories selection
I'm doing Candito LP. One of its common criticisms is that it's not good for increasing your bench. To prevent this I thinking of adding in a benching session without harming my other lifts. Here's the basic Candito LP:
ABxCDxx
A:
Squat
Deadlift
B:
Bench
Row
OHP
Chin ups
C:
Pause Squat
Pause Deadlift
D:
Spoto Press
Pause Row
OHP
Chin ups
I was planning to add a light Bench on day C however that could harm my performance on day D, is this true? What if I add bench on day C but then change my schedule to:
ABxCxDx
Will I be getting enough rest before day A, which is my heavy squat and deadlift day?
>>35570856
I'd probably advise against using either of those for pure deadlift numbers. They'll work, but they're also both strongman programs heavily concerned with work capacity and rep strength rather than just 1RMs.
>>35568791
I've actually taken a topless pic today, but I'm still contemplating carefully whether to post it or not. It feels very weird, and the fact that there are a few people who hate me makes it even weirder.
I still feel uneasy about so many people looking at my lewd panties pics, I would probably die of anxiety from exposing myself even more ):
>>35568170
KEK
You are very sweet and I do want the cuddles, but I don't really need an adult to handle the interwebs hahahah
>>35569344
P I S S
I
S
S
>>35569194
Leg extensions are really bad for the knees and upright rows are not only useless to build muscle, but incredibly bad for the shoulders ): and developing knee and shoulder issues is no fun
Here's my suggestion on how to improve your program:
Push
Bench 3x5
OHP 5x5 at 90%
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12 (full ROM)
Legs
Front Squats 5x3
SLDL 3x6-8
Split Squat 3x8-12
Leg Curl 3x8-12
Abs stuff
x rest x
Pull
Barbell Row 3x5
Lat Pulldown (chinup grip) 3x8-12
Seated Row 3x8-12
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Rear Delt Flys 3x8-12
Push + Legs
OHP 3x5
Front Squats 5x3
Deadlift 1x5
Bench 5x5 at 80-90%
x rest x
x rest x
>>35571144
you don't need to post topless pictures.
>listening to what some self-important attention whore with a mental disorder thinks about lifting weights
Sure is NY here.
>>35571465
>NY
Trappy has been around for almost the entirety of 2015, dude.
>>35571144
Dear trappy,
You are loved.
Always yours,
Hime
>>35571260
She likes being sexually playful, she just doesn't know how to deal with all the attention.
3x8 weighted pullups
3x8 weighted dips
3x8 weighted pistol squats (have no freeweights)
L-sits
3x8 pseudoplanche pushups
3x8 weighted rows
le reddit bodyweight routine, but works well enough
can someone reccommend me a good routine where I move up in weight every week?
I want something like Starting Strength but with more lifts.
>>35572230
starting strength or SL with accessories
>>35572230
Firstly a bit about me: 30/m 6ft 220lbs.
8 sets of 8.
Monday - chest and triceps:
Wide grip guillotine bench press
V-bar dips
Incline flies
Bent over tricep kick back
Tricep curls
Tuesday - legs and core
Sissy squat or hack squat
Leg curls
Leg extensions
Leg press/ dead lifts
Frog crunches
Leg raises
Wednesday - rest
Thursday - shoulders, back, and traps
Seated shoulder press
Lat pull downs
Racing driver cable pull
Lower back rows
Upper back rows
Seated weighted shrugs
Friday - biceps and forearms
Body drag curls
Preacher curls
Zotman curls
Saturday - super set each region (alternate each week)
Sunday - rest
Cardio should be a simple jog.
Each session should go for 45 minutes to an hour. 20 seconds of rest between each set.
>>35572273
And train calves 3 times a week.
Don't go too heavy with weights; keep your technique slow. Squeeze the muscle etc.
I've followed Vince Gironda's method for a few years now and it hasn't failed me as it has given me the results that I felt I needed. His students have some awesome knowledge too; look them up if you can.
someone educate me this is what I currently do:
Monday Legs:
4 sets of warmup squats
6 sets of 8-12 reps squats
2 sets of warmup calves
8 sets of 8-10 reps calf raises
8 sets of 8-12 reps leg press (45 degree)
Tuesday Chest:
4 sets warmup bench press
8 sets 5-8 reps bench press
8 sets 6-10 reps dumbbell chest press
a few accessory lifts like flies or incline/decline bench
Wednesday Back:
weighted pullup ladder to max weight for 5 reps then come down to zero weight added again (5-8 sets total)
8 sets cable rows at 8-12 reps
4 sets straight arm lat pulldowns 8-15 reps
4-6 sets rear delt flies at 12+ reps
Thursday Shoulders:
3 sets warmup overhead press
5 sets 6-8 reps overhead press
4 sets of cable side raises at 8-12 reps
6 sets of rear delt flies at 12+ reps
Friday Core/DL:
4 sets warmup deadlifts
6 sets 5 reps deadlifts
various core stuff with or without weights
>tfw on 2nd week SL+GOMAD
The bloat, its real. Guess I gotta power through this.
Progress on Bench and Squats though.
>>35564700
Give me a good intermediate routine that's tried and tested and works after starting strength for BUILDING MASS, using many of the same exercises.I don't want shit like leg extensions.
195lbs, 6'0
Bench 150lbs
DL 325lbs
Squat 255lbs
OHP 115
PC 135
3x5
Been doing SS for about 3 months, but wanting to cut down to 175lbs since bouldering is my sport of choice. I don't want to see my hard work over the past 3 months go to waste though. I'm unsure if I should just eat at maintenance until I plateau on everything, eat more to get my lifts even higher first, or start the cut now and drop in weight. Any insight?
currently doing a full body untill I need to split it up a little:
squat 3x6
bench: 3x8
pullup 4x8
ohp: 3x8
row: 4x8
dips 3x12
curl 3x12
3x a week
Is the volume alright and do i miss anything?
>>35564700
well this guy looks like shit now desu
>>35572738
You better only be a 250-500 calorie surplus or you're just going to get fat. Count your calories, don't just go bulk crazy.
>>35573032
Push pull legs
>>35564700
Elgin?
>>35573217
I am lifting and eating three times a day.
>>35571144
Trappy, a question. If the smallest plates my gym have are 1.25 kg. So adding 2.5 kg every time on the OHP will be hard/ impossible. You think it would be smart to do a amrap set as a last set of your 3x5 if you can do the weight 3x5 but have problems doing the weight + 2.5 kg? Or would that hinder your recovery.
Im doing a routine you suggested to help my ohp and bench press.
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
>>35573032
Texas Method
>>35571465
What?
I thought i was in south carolina.
Rate mine please...3 day splits
BACK/BICEPS
Deadlift 4xF
Lat Pulldown 3x10
Hypers 3x10
Rows 3x10
Close Grip 3x10
21's 3x10
Bicep Curl 3x10
Hammers 3x10
CHEST/TRICEPS
Bench 3x10
DB Bench 3x10
Flyes 3x10
Cable Cross 3x10
Skulls 4x10
Dips 3xF
Pulldown 1xF
SHOULDERS/LEGS
Squats 4x10
Leg Extension x3
Stiff Deads/Curl SS x3
Leg Press x3
Military Press/Lat Raises SS x4
Shrugs x3
Front Raises x3
Rear Delt Cables x3
>>35573217
don't wanna waste a day training legs
also do I do the same thing on both push days, both pull days? More detail on a good PPL routine? Exercises, sets, reps?
>>35573032
>>35573594
How many days per week?
>>35573620
Prefer 3 or 4. In theory I could go 5-6 days a week since the gym is right across from where I live.
>>35573488
Texas method has power snatches senpai and I can't do those in my gym. I just do power cleans instead. Also is 1x5 (on intensity day) really enough to stimulate hypertrophy and mass like I want? I always find myself doing a ton of assistance shit after this.
>>35572273
>>35566834
>>35567912
https://www.youtube.com/watch?v=gTNXexJ8WLU
>>35564700
Hey Trappy, I just wanted to say thanks for doing this. I only just started stumbling onto these routine general threats, and I love them. Just reading them is awesome. Its like a throwback to the old (read, a year ago) routine inspection threads.
Anyway, thanks for doing this, and putting up with newfags not knowing who you are.
>>35573694
These threads would be a lot better if people would post current bodies and lifting histories as well. I could be advocating any routine but we've gotta see the results too.
>>35573391
I've posted a few solutions to the microplate problem before:
- You can buy microplates on the internet
- In my gym we have a few metal handles used for the cable machines, for doing cable crossovers/flys. I brought a scale one day and found out they weigh exactly 0.5kg. So by putting them on the bar and locking them together with the plates, it's a perfect 1kg increment!
- Another way is to get water bottles and tie a string at their top and to the bar. That way you can get even lower increments than 1kg, since you can just fill it with the amount of water necessary (each 1ml is 1g), and the plastic bottle usually weighs less than 100g.
- Other option is to buy washers from a hardware store. They have them in many different sizes and weights, so just find ones that can fit the bar and you're set.
The AMRAP set would be lower weight? That's completely fine.
>>35573588
If you are training 3 days per week you should be doing fullbody on upper-lower-fullbody splits, not a brosplit. You are not hitting the muscle groups with frequency enough to have as much growth and strength development as you could.
For instance, by training fullbody 3 times, you are hitting your chest 3 times per week. This means your chest will have 3 48h cycles of growth and adaptation. By doing a 3-day brosplit, your chest will only have one 48k cycle of growth/adaptation.
So guess whose chest is gonna get bigger?
>>35573662
>>35573032
Texas Method is a template with which you can build your routine, there isn't a "fixed" texas method routine. You basically build your own using the methodology behind it.
I've written a bunch of TM routines on these /routine general/ threads for other people, including 4 and 5 day TM splits.
I'll link some so you get the idea, I can help you write your own if you want to as well - or you could take a look at the practical programming book, it has a very good chapter on the Texas Method.
>>35573662
>>35573032
4-day TM for early intermediate >>35566048
4-day PPL+Fullbody TM for true intermediate >>35564383
4-day TM Strength+power for true intermediate >>35533188 (I forgot to add chinups, but go in the upper days)\
3-day TM for true intermediate >>35535572
3-day TM for true intermediate >>35544948
3-day light TM for cutting >>35566437
3-day TM for early intermediate focused on pressing strength >>35524927
5-day high volume TM for early intermediate >>35566948
3-day upperbody focused TM
5-day PPL+UL TM for early intermediate >>35558584
5-day TM late intermediate with knee/shoulder issues >>35543879 (an example of how cycling works)
5-day TM for early intermediate >>35545354
>>35573681
Thanks for the vid!
>>35573772
Whoa, thanks bro. I'll study all these. So the template behind it is volume, light day, intensity? I got the PP book.
>>35573782
There are many ways to build your TM program
For 3 days per week, it goes Volume - Light or Light Intensity (with press intensity and/or front squat intensity) - Intensity
For 4 and 5 days, you can do lots of different stuff like:
>Intensity Bench + Volume Press - Intensity Squat + Volume DL - Intensity Press + Volume Bench - Intensity DL + Volume Squat
>Volume Bench + Volume Press - Volume Squat + Volume DL - Intensity Press + Intensity Bench - Intensity Squat + Intensity DL
>Intensity Bench + Volume Press - Intensity Barbell Row + Volume Chinups - Intensity Squat + Volume DL - Intensity Press + Intensity DL + Intensity Barbell Row + Volume Bench and Squat
>Intensity Bench + Volume Press - Intensity Weighted Chinups + Volume Barbell Rows - Intensity Squat + Volume DL - Intensity Press + Intensity Barbell Row + Volume Bench + Volume Chinups - Intensity DL + Volume Squat
Among many many many others...
>>35568039
>Will something like 3x6-8 or 2x3-6 work better?
In my experience, low reps and many sets are the absolute best for deadlifts. I don't think that the repetition amount per set is that important, what I meant is that every session looks almost identical to the last. It's not sustainable in the long run since you need variations in volume to allow for recovery and peaking. 2x3-6 would probably be better since you get a big deload when you go back to 2x3, but I'd reccomend doing more sets.
>Is there some sort of writeup for his program available? I'm really eager to break the 4pl8 barrier (lol) and get into higher poundages for my deadlift
Ask him in /plg/, I don't think he has a journal or something like that.
>>35570856
Phillipi was a strongman, that's why he did all the weird shit at the end.
>>35573032
Sheiko is literally perfect for you
A
5x5 bench
3x5 deadlift
3x5 assisted pullups
3x10 lateral raises
1-3xF farmer carys
B
5x5 squat
5x5 ohp
3x5 front squat
3x5 pendlay row
3x10 calf raises
C
3X5 weighted step ups
3x3-5 power cleans
3x5 dumbbell flyes
3x5 shrugs
3x5 curls
3x10 face pulls
>>35573851
>Sheiko is literally perfect for you
If he wants to do powerlifting only...
>>35573873
It's a tested, high volume system that focuses on a few lifts, literally what he was asking for.
>>35573922
He said many of the same exercises. Sheiko is barely few exercises for the most part, mostly just powerlifting stuff and variations of the powerlifting stuff.
>>35573927
>He said many of the same exercises
I thought he meant he wanted to do lots of work on the same excercises, not split it up on many excercises. Since he didn't want shit like leg extensions and so. Maybe I misunderstood then.
>Sheiko is barely few exercises for the most part, mostly just powerlifting stuff and variations of the powerlifting stuff.
Most days are two of the big three, and 2-4 "bodybuilding" excercises, depending on the template. That's more variation than TM and other popular intermediate programs.
>>35574042
>That's more variation than TM
No it's not, considering TM is a template where you can put whatever you want.
Sheiko is great of course, but not for everyone's goals.
>>35573862
tell me how shit my program is, ill be back in 12 hours to read what you post
>>35573188
It looks alright. I'd add deadlifts and lateral raises, and maybe cable crossovers to develop the full chest.
>>35573103
Rip has written a cutting/female version of SS, take a look here http://startingstrength.wikia.com/wiki/FAQ:The_Program
>>35573862
It doesn't look bad overall, but I'd change a few things:
A
Bench 3x5
Squat 3x5
Pullups or Chinups 3x5
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Farmer's Walks
B
OHP 3x5
Squat 3x5
Power Cleans 3x3-5
Pendlay Row 3x5
Dips or Closegrip Bench 3x6-8 (add weight once you reach 8 reps)
Calf Raises 5x10
C
Bench 3x5
Deadlift 1x5
Front Squat 3x5
Cable Crossovers 3x8-12
DB Supinating Curls 3x8-12
Facepulls 3x8-12
This split is more balanced and has you do major lifts for the entire body everyday.
Dips or Closegrip Bench on B since the OHP is lighter on the triceps than the bench, and doesn't work much of the sternal pecs. So these fill this gap.
Facepulls on C since you're not doing rows or pullups (it's fine, deadlifts work your back a lot as well, it just doesn't work the rear delts and stuff, but facepulls fills this gap)
Same reasoning with the Curls on C as the facepull, no rows or pullups so you do arm work.
Deadlift on C since there is no other back exercise there.
Front Squats on C since it's a lighter exercise than the back squat and focus a lot more on your quads, so it balanced the Deadlift (which focuses a lot more on the hip extensors)
Lateral Raises on A since the bench doesn't work your shoulder abduction strength and lateral delts.
Farmer's Walks on A since you're not doing Deadlifts or Power Cleans on this day, so the Farmer's work your traps.
Cable Crossovers are a better version of the DB fly. It allows you to use heavier weights without risking fucking up your shoulders, and it allows you to fail a rep safely. Also, it has a longer range of motion.
3x5 sets because it's way easier to progress and will build just as much muscle as doing 5x5.
Add weight on every workout to the main lifts
Hi, I'm a noob and figured I'd try SS to start with, I figured I'd try to do the kethnaab version. Anyway I was wondering if someone couod tell me where to find info on how to do presses properly?
>It's the only one I don't know what it is
>>35573768
Would SS be a better
Option?
>>35574248
https://www.youtube.com/watch?v=CnBmiBqp-AI
>>35574252
Which poster are you?
>>35574252
Oh nevermind, realised you're >>35573588
Yeah, I do recommend SS. It's a very complete program, will train all the muscles in your body, and will make you really really strong. You will likely grow a lot more muscle doing SS as well.
Read http://startingstrength.wikia.com/wiki/FAQ:The_Program for info about the program
Read this pic here >>35565698 for how to do the progression (you add weight on every workout, but the amount of weight varies depending on where you are in the program)
>>35574271
>>35564700
>>35565435
>>35565698
>>35566048
>>35566058
>>35566437
>>35566948
>>35567912
>>35568030
>>35571144
>>35573768
>>35573772
>>35574169
h..H...hi... trappy
pls I need a full body routine for two days in addition to my 3 day split
Chest/Arms
3x5 DB Bench (can't do bench d...don't judge..ok..)
3x8 Upper chest machine
3x8 Cable flies
3x8 Barbell curls
3x8 Hammer curls
3x8 Tri pushdowns
3x8 Skullcrushers
Back/Shoulders
3x5 DIDDLY DO lift
3x8 Barbell bend over rows
3x8 Wide lat pull down
3x8 Seated cable rows
3x8 DB Shoulder press
3x8 Side lat raises cable
3x8 Reverse butterfly
Legs
3x5 Squats
3x8 Leg press
3x8 Leg curls
3x8 Leg raises
3x8 Calf raises
3x8 Shrugs
Main lifts are (not 1RM): DB Bench 42kg, Deadlift 173kg, Squats 130kg
p...please help, I'll suck your cock, pic related (n..no homo)
>>35571144
I swear if you post a topless picture my dick is gonna cum no stop for a while week.
>p-pls
>>35573772
B A S E D
A
S
E
D
>>35574397
i mean upper / lower days
someone post trappy's pics
Can someone critique my deadlift?
Is back ok?
https://youtu.be/3VaOM4yYagU
>>35574409
Wait wait wait, there are TOPLESS pics of trappy?
Why didn't anyone tell me this yet?!
>>35571144
POST THEM TITS
O
S
T
T
H
E
M
T
I
T
S
>>35574437
http://imgur.com/a/SKR7F
>>35571144
post the tits if u dont want anyone to respect u but take u as a whore
>>35571144
do it fagit
>>35571144
I have a confession to make. The one time you posted pictures of your butt along with voocaroos of your voice and told everyone not to post them anywhere else, that was the first thing I did.
I'm sorry, Trappy. I failed you. On the bright side, other people enjoyed your butt very much.
Thanks for listening.
>>35574626
STFU trappy is loved here and we're just having fun.
She knows we're crazy for her and admire the content she puts out.
But she's also hot as fuckkkk
>>35571144
PLEASE
>>35574646
>voocaroos
do share
>>35571144
POST IT POST IT POST IT
>>35574662
Better wear a condom before clicking:
http://vocaroo.com/i/s1cUxLHYsi2O
http://vocaroo.com/i/s19pAkwIp9xX
>>35574064
>No it's not, considering TM is a template where you can put whatever you want.
Sheiko is also a template
>Sheiko is great of course, but not for everyone's goals.
Agreed. I misread his post, that's why I said Sheiko
>>35574670
FUARRRRRRRRK
>tfw trappy will never wake you up in the morning
Why are you guys obsessing over a trap? that's gay
>>35571144
I think only one person hates you and same fags. Just don't post the pic if you don't want lol. I was only joking to fit in.
>>35574705
And why are we taking lifting advice from a trap? That's even gayer
>sticky literally at the top of the page
>people take regurgitated advice from an attentionwhore /lgbt/ faggot
>half the thread is a circlejerk about it
Pure cancer, not going to make it
>>35574705
>>35574725
>that's gay
>complaining about gay shit
>in the gayest board of 4chan
NYRs leeeeeavee
>>35574725
>regurgitated advice
This looks like regurgitated advice to ya? >>35573772
>>35574705
You're right anon. But I've been in this place too long to care. Oh, let the lord have mercy on my soul.
>>35574705
It's not gay if she has a girly benis m8
>>35574656
not that i give a fuck what trappy decides to do, just giving some advices of life
you people are going to scare her away. lol fuck off with this pics shit
>>35571144
>you will never see trappy's beautiful tits
Why even live?
>>35574550
1. Soft lockout. Pull through at the end, you want your shoulders to be locked out.
2. It seems like you're only using your back, you might want to start with the hips slightly lower to allow for your legs/ass to initiate the lift more.
3. Keep the bar close to you, you want to feel like you're pulling backwards instead of right up. Of course you won't be actually pulling back but it's a good cue
>>35574397
Fuark, you're hot af
Back/Shoulders - Legs - Chest/Arms - Lower - Upper
Splitting like this allows every muscle group to rest 48 hours before the next workout. This maximizes the growth and strength development
Lower
Squat 3x5 (if repeating the weight is too much for you, you can do this at 80-90%)
Deadlift 3x5 at 80-90%
Barbell Shrugs 3x8 (https://www.youtube.com/watch?v=-0t_hCzUgvM) you will use 5x+ more weight with this rather than DB
Split Squats 3x8
Decline Weighted Crunches 3xF
Calf Raises 5x12
Upper
DB Bench 3x5
Closegrip DB Bench 3x8 (intense on the triceps while also working the chest)
Cable Crossovers + Low Cable Flys (great for the upper chest) Super-set 2x8
Barbell Row 3x5 (go heavier)
Closegrip Lat Pulldown (chinup grip) 3x8
Lateral Raises 3x8
DB Supinating Curls 3x8 (start with a hammer grip then supinate the wrist after lifting the first few centimetres. a big part of the function of the biceps is to supinate the wrist - so if you do it during the curl, instead of before, the weight will provide resistance against the movement and your biceps will work twice as hard. After curling to the top, raise your elbows until they point forwards - the biceps also does shoulder flexion, so by raising the shoulders you maximise the biceps range of motion and it reaches maximum contraction)
Now l-let me suck your cock first ;3~
>>35574550
Looks really great bby, miring the back strength.
I think the weight went forwards once or twice during the set, but it's hard to tell since the plates cover the bar almost completely.
In any case, you wanna keep the bar really close to your legs. This allows you to lift the weight more easily as there's no horizontal moment arm to overcome.
>>35574409
>>35574607
>>35574642
>>35574656
>>35574668
You guys are too sweet but I don't know if I feel comfortable with exposing myself that much ):
>>35574646
KEK youuu
I guess at this time it makes no difference anyways, so it's ok~
>>35574983
Never say never <3
>>35574550
>>35575419
The lockout could be improved in some of the reps, but he shouldn't start with lower hips. His hip height is perfect for his anatomical proportions.
>>35575479
*tips fedora*
>>35575479
