Previous thread >>deleted????
>comfy lap 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!
>>35578232
Why was it deleted? Maybe you should stop posting anime shit lol.
Why was the last one deleted?
>>35578116
I actually have experience doing BTN and RDLs as main lifts.
Switch both for leg curls / lat raises, perhaps? RDLs with dumbbells or a medball work quite well. [There is no point in RDLing heavy; it is more to help my clean]. Every person I've ever read [Lascek, etc] all recommend RDLs for ham development at low weight if an accessory movement. I am not looking to increase weight on it each week, but use it for back development.
>>35578232
Can you explain the difference between ancillary and assistance exercises? Maybe give an example for bench? thanks
>>35578232
It got deleted because avatarfagging is against the rules
>>35578232
>mods delete routine general
>fat hate is on 24/7
seriously, as much as I hate trapfag, this shit is retarded
>>35578260
I have no idea why that thread got deleted, but here's the archive link:
http://desustorage.org/fit/thread/35576652/#35576652
I'll try to finish my reply to the guy I was writing to:
http://desustorage.org/fit/thread/35576652/#35578116
>>35577829
>>35578272
So, no one should ever do RDLs then?
No, they have their place as an assistance for the DL. However, people that use the RDL as assistance already have STRONG deadlifts - and thus have very strong core and spinal erectors.
Not only that, but people with strong DLs also have the motor patterns of the lift perfected, and are very unlikely to lose proper form and have their lumbar spine curve and risk an injury.
All that experience and strength with the DL makes it safe to do RDLs. But you have to develop your DL first.
The final thing is, the pullups work your brachioradialis a lot, but not much of your biceps. Hammer curls work your brachioradialis a lot, but not much of your biceps.
That becomes kinda of an issue, as you can see, your biceps is gonna lag behind. My suggestion is to do DB Supinating Curls instead:
You start with a hammer grip and after lifting the first few centimetres, you supinate the wrist.
A major function of the biceps is wrist supination, so by doing it during the curl, instead of before, you provide resistance against the supination - giving a lot more work for your biceps since it now has to both supinate the wrist and flex the elbow against the weight.
After finishing the curl, you can raise your elbows a bit until they point forwards (while still keeping the elbow completely flexed). This is because the biceps actually crosses two joints - the shoulder and the elbow. So the biceps does shoulder flexion and elbow flexion. By raising your elbows, you are including shoulder flexion into the curl. This maximises the range of motion for the biceps, and you will achieve maximum contraction.
(character limit)
Question from last thread
What is a routine that
>isn't full body
>isn't chestris/backbis/shldrslegs
>doesn't have chest and shoulders on the same day
>>35578372
5/3/1. Which is a pretty shitty routine as is.
https://www.t-nation.com/training/2-a-day-training-for-radical-gains
i am doing this
and eating everything in sight basically
i drink whey shakes twice a day, and once a day on rest days
i don't think that there is enough ab stuff in there since i'm trying to work those a lot, how can i incorporate ab shit in here?
is this routine ok?
is end march a good time to start cutting if i hit my goal weight?
thanks x.x
>>35578354
Sounds reasonable. Is there even room for deadlifting, especially twice a week? -Especially- with cleans? Pic sort of related.
I also get what you mean with curls. BB Curls [not EZ Bar] makes more sense.
>>35578372
Just do an upper lower. One upper day do OHP heavy for your first lift then bodybuilding/light chest shit, other upper day start with heavy bench then do light shoulder shit.
FUARK IM LATE FOR WORK
I'll be back later today so keep the thread up and I'll answer everyone.
>>35578422
Yes there is. I'll write you when I'm back.
How do I achieve cute trap aesthetics if I'm a skinny holocaust survivor just above bowies weight when he was living on cocaine, milk and peppers? I see no threads
>>35578232
I've got a new job in the Army and have much less time for a full gym session on top of morning PT, so I'm cutting back and trying to hit a few main lifts and a day of body-weight exercises.
Mon:
Dumbbell Flies
Tricep Extensions
Decline Crunches
Tues:
Bench
Squat
OHP
Wed:
Dips
Pistol Squats
Hand Walks
Hand-stand Pushups
Neck/Back Bridges
(Body-weights to simply give me something to do and improve mobility/flexibility)
Fri:
Deadlifts
Curls
Forearm Curls
Please recommend any changes - I'm not proud that I have to cut so much out of my old routine, but shit happens.
Been doing this for a while now. Any advice is appreciated
PPLPPxL
Push
Bench press 3x5/Overhead press 3x5 (alternating)
Dips 3x8
Incline db bench press 3x8
Lateral raises 3x10
Tricep push downs 3x10
Tricep extensions 3x12
Pull
Bent over rows 3x8 or deadlift 2x5 (alternating)
Pull ups 3x8
Face pulls 3x12
Lat pulldowns 3x10
One arm db rows 3x10
Ez bar curls 3x12
Db shrugs 3x15
Legs
Squat 3x5
Front squat 2x8
Straight leg deadlift 3x8
Weighted lunges 2x15
Calf raises 3x15
The off day is there because I want a day of rest after deadlifts before doing legs.
>>35578388
>>35578425
is 5/3/1 BBB any good? for size?
I just got a gym membership and am going to start stronglifts. Any tips or recommendations?
Thoughts on Phrakture's altered Greyskull LP for a novice?
>inb4 go back to leddit
>>35578564
Stretch, foam roll, work on mobility, do some facepulls, do some planks, and have fun.
Oh, and eat well. Good luck. I give you these dubs.
Just gonna repost my shit from another thread.
A
Deadlift
Pendley Row
Pull ups
Seated Row
BB Shrugs
BB Curl
Hammer Curl
(A1
Cuban Press
Facepulls)
B(B1)
DB BP
DB Incline BP
DB Incline chest flys
Skullcrushers
Tricep pressdown
Dips
C
Squat
OHP
SL DL
Legpress
Lateral Raises
Front Raises
Calf Raises
Abs/core: B1 & A
A1 B1 C A B X X
A1 & B1: 3x5
A & B: 4x10
C: 3x6/4x10 alternating every other week
Come at me and my retarded routine, bro.
I used to squat 3/week, then cut it back to 2/week. Now I can't be bothered to do legs more than once. But I still like to hit everything else twice/week. How retarded am I? Should I just switch to a good PPL instead, and do PPLPPxx?
I've been doing SS for the last 4 months or so, and I read that I should be doing ir for 12 months, but I also read some people claiming it to be a 6 months routine, and fallowing it more than 6 months is dumb. What should I do?
I wanna dem aesthetics, chapa, and I'm also trying to fix me rounded shoulders.
>>35578698
Chaps*
Fixed.
>>35578536
Only if you do ohp 5x10 on 5/3/1 bench day and 5x10 bench on ohp day.
>>35578420
Not that great. A lot of volume which is good, but not enough frequency.
>>35578698
Can you post a progress pic so we can determine if its time to upgrade your routine?
>>35578232
unrelated but what are your stats trappy?
height/weight
>>35579067
I don't have any, because I was too lazy and too depressed to take any pic. I was weighting 64kg at that time, now I'm with 91kg at 193cm.
Could you please check my routine?
ABCABCx
A - Chest, triceps and abs
Bench Press 5x5
Chest cable crossover 4x8-12
Dips 4xF(normally around 10)
Triceps extensions or Skullcrushers 4x8-12
Hanging oblique raise 3xF(normally failing due to forearms, but obliques are exhausted)
B - Back and biceps
Pull ups 4xF(around 10 too)
Chest cable row 4x8-12
DB row 4x8-12
Preacher curls 4x8-12
Deadlift 3x5
C - Legs and shoulders
Overhead Press 5x5 + try to break personal record, favourite lift, so like doing it
Lateral raises 4x8-12
DB shrugs 4x8-12
Facepulls 4x8-12
Squats 5x5
Hamstring curl 4x8-12
I weight around 70 kg, I'm 1,70 m tall and my lifts are:
Squat 100x5
Deadlift 110x1
Bench Press 65x5
Overhead Press 52,5x5, 55x2
What do you recommend me to do? I'd rather go 6 days/week than less, and I feel like advancing in everything but chest, which is stalling a bit.
Any kind of back exercise I could do low reps for strength?
>>35578589
fug off man 99% of people don't need flexibility to do stronglifts. its a matter of technique
>>35578536
>>35579030
do this current standard 5/3/1 (or 3/5/1 actually) and add teh accessories you want for size. 5x10 BBB is ok but you have to cycle it and you need some more strength work than just the 531 sets on one lift
>>35579170
Do texas method for bench then. 5x5 (volume day) first push day, then 1x5PR (intensity day) on your second push day. 5x5 should be about 80% of whatever you did on 1x5.
>routin general
>implying this isn't trappy general
You're not fooling anyone, you attention whoring twink.
>>35579288
>>35579313
>implying trapfag is not the very definition of reddit
>>35579288
>>35579333
>dubs
>trips
Trappy confirmed a shit.
>>35579288
>b-but trappy is so smart and helpful!
She bought a book and bases every program on the shit in that book and acts like an expert.
>>35578232
I'll be bringing my younger step-brother to the gym later this week, he has done any lifting at all his whole life. Figured i'd make him run SS. question is: should i make him do snatchgrip deadlifts in order for him to have as much of a neutral spine as possibile, or should he just be doing conventional? He is not very strong, so i imagine he will not be able to lift more than the barbell in the first place
>>35579405
*not done any
>>35579405
Does the gym have light 10lb bumper plates? I can't imagine someone not being able to deadlift 65lbs.
>>35579442
think the lowest bumper plates are 10kg/22lbs. there are lighter plates, but they're the small ones, so obviously the leverages will be a bit off. think a first timer will be able to pull 65lbs times 5? and the question still remains: conventional or snatchgrip?
>>35579502
Conventional. Snatchgrip is harder I think. Idk what most people start off with on the deadlift. My first day pulling, I worked up to 275x3. Form was complete shit though. And I was 130lbs heavier than I am now.
>>35579563
i was also a lardass when i started lifting. my step-brother is a soaking wet noodle though
>>35579624
Just try conventional. If he can't do that, have him do rack pulls until he can do it off the floor.
>>35579635
aight, thx
>>35578354
Trappy can you write me up an early intermediate 5 day Pull-push-legs + upper-lower?
r8 me m80
A) Heavy Bench Day
Incline Bench Press
Pullups 3x10
Pec Deck 3x10
Face Pull 3x12-15
Seated Calf Raise 3x15
Weighted Crunch 3x15-20
B) Mag/Ort Deadlift
Deadlift
OHP 3x3
Barbell Rows 5x5
Lateral Raises 3x12
Smith Machine Shrugs 3x12-15
EZ bar reverse Curls 4x6-8
C) Light Bench Day
Incline Bench Press
Pullups 3x5
Pec Deck 4x6-8
Rear Delt Row 3x12
Standing Calf Raise 5x5
Weighted Crunch 3x15-20
>5RM Stats: 140/165/265/320 (high bar squat & incline bench press
The heavy/light bench days comes from http://benchprogram.com and Deadlift days follow Mag/Ort deadlift template. Stopped progressing on OHP to accommodate the extra pressing volume.
Gonna run it for 12 weeks.
Why drop squats?
>31" waist
>25" thighs
>pants that fit
I'm only allowed to pick 2 ;[
>>35579926
Seems like really, really slow progress for 12 weeks.
>>35579996
Dunno what to do again for bench at this point m8. 3x5 SS and such has stalled out and I'm tired looking like a fucken Trex. The way i see it, any progress is good as long as it puts me closer to 2pl8
suggestions are more than welcome
>>35580085
You could try madcow. Texas Method isn't good for bench. I'm doing a bench specialization routine. Download Greg Nuckols's 28 free programs. There's routines for bench whether you want to do it 1x or 3x week at any level, beginner, intermediate, advanced.
>>35578232
my routine is the following
Monday:
Decline Bench 5/3/1
Incline Bench 5x10
Lateral Raise 3x8
Tricep Extension 3x8
Tuesday:
Chinup 5/3/1
DB Row 5x10
Decline Situp 3x8
Curl 3x8
Wednesday:
Squat 5/3/1
Deadlift 5x10
Thursday:
Incline 5/3/1
Decline 5x10
Lateral Raise 3x8
Tricep Extension 3x8
Friday:
DB Row 5/3/1
Chinup 5x10
Decline Situp 3x8
Curl 3x8
Saturday:
Deadlift 5/3/1
Squat 5x10
Sunday:
Rest
Going well but on the deload week i drop the 5x10 and accessories because it's so tiring the rest of the time
>>35580085
Here's one of them. If you don't want to go through the process of downloading them, I could send a pic of one. How many days a week do you want to bench?
>>35580123
lol i have the Greg Nuckols spreadsheet. sent them an email concerning the beginner and intermediate bench programs and they never responded.
can you vouch for their programs?
>>35580202
Yes, I've used the 3x week bench, 2x week squat and 2x week deadlift.
>>35580202
Which email did you send your question to? I've been talking to Greg for the past few days asking about another one of his routines.
So I've been doing bodyweight squats and feel ready to move up to weight. I only have some adjustable dumbbells that go up to 50 lbs each. How much should I start with and how should I hold them?
>>35580216
>>35580226
Well I'll give the 2x beginner program a try then
An email form on strengtheory.com I think it was.
yeah, this: strengtheory.com/contact/
>>35580321
Oh, I emailed him personally.
>>35580425
Care to drop his email m8?
is candido 6 week routine any good?
it seemed solid, but now I think its a little too focused on hypertrophy when my main goal is strength.
also do you have to progress on optional lifts? and what are optional lifts for the first week?
>>35581573
It's a strength program. Only the first couple weeks are hypertrophy focus. Volume lowers dramatically and intensity rises in the 3rd week. It's a good program.
>>35580200
>bench press programs
>CURLS
Fucking greg cuckols
>>35581691
I'm guessing it's to relieve elbow stress or something lol. Kinda weird
>>35581723
There's no such thing, he's just a retard.
>>35581731
Nah that program is legit. I don't do the curls though. He knows what he's doing. More so than trappy at least.
>>35581766
>bench program
>curls
At least the shit trappy writes make fucking sense and she justifies everything. Curls are just random shit thrown in.
Besides, let's not even get started on his fucking articles. He's a joke.
>>35581816
>being this jelly
>>35578232
What routine will get me into trappy husbando mode? I wanna live in trapistan.
I'm at a point where realistically I can only get to lift 1 day a week (1 day in 5). Should I being bothering to do a PPL split at all or should I go back to a traditional UB/LB split.
I really like PPL for the way it makes me feel, and I'm still making progress but is it just too far apart?
http://swoleateveryheight.blogspot.com/2014/07/the-gzcl-method-simplified_13.html
>>35582163
if that's true then your only option is to do full body. even then full body once every 5 days isn't hitting your muscles at an optimal frequency. ideally you'd want to hit each muscle twice a week, though that can be once heavy and once lighter
>>35578232
Hey trappy, thanks for the TM you wrote me. I'll be starting the fifth week tomorrow, have had very nice progress so far on pretty much everything:
Here the numbers before and after: (1 month)
80kg bw
Squat 142kg - 150kg x5
Deadlift 176 - 184kg x5
Bench 113kg - 117kg x5
Front Squat 105 - 107 x5
OHP 75kg - 78kg x5
Chinups 32kg - 35kg x5
I stopped doing barbell rows mid-way through. Realized I don't really like them. That also made it easier to keep progressing on the deadlift.
The squat and deadlift went very well. The fourth week was very tough to finish the deadlift and I hitched a little bit on the final rep, but got all fives every week. The squat I had no issues at all. The bench went up all weeks but it's being a struggle. I think I'll cycle to 3 RM now.
I failed the second week with the OHP, so only got 3 weeks of increases. Chinups I failed the last week, so also 3 weeks.
I got stuck on front squats for the third and fourth weeks, so it only went up twice.
What do you think about me taking a light week and only do stuff at 60-70% and without PRs? The last week as tiring as hell, so I think I need it, but I don't wanna ruin the program or anything so I'll wait for your response.
Pretty happy with the results, so thanks a bunch gurl, you're the best.
>>35578232
How about just doing the 5x5 program?
isn't that good enough? i just started it.
>>35582218
I thought about a bodyweight routine I could do once extra per week at home or in the hotel but don't really know what would help make lifting gains. Any thoughts on that? full body once per week, bodyweight exercises midweek?
Thanks much by the way, advice extremely appreciated
I'm starting to plateau with my routine, any suggestions would be nice. I basically switched a 3x5 routine I found to 5x5 and added an extra day.
AxBxABx
A:Squat 5x5
Incline Bench 5x5
Deadlift 5x5
B:Flat Bench 5x5
Bent-over Rows 5x5
OHP 5x5
T-Bar Rows 5x5
Dumbbell Shoulder Press 5x5
I added the the extra B day on Saturday because I felt like my back and shoulders weren't getting enough attention.
I'm running ICF5x5 but should you really stay on it until you hit 1/2/3/4plate all for 5 reps?
I've achieved 1/2 but my squat's currently stalled at 280lbs and my deadlift sucks at 290lbs, and I weight 160-165lbs....even if I get my deadlift up 4plate for 5 is considered almost elite at my weight.
>>35582394
You're supposed to stay on it until you stall. Find something else like the Texas Method for squats if you stalled.
i do a lot of calisthenics and street workout atm but i need some extensive leg work
i currently have pistol squats, deck squats, glute ham raises
i need some other things since most calisthenics have quite extensive upperbody variations
i want to add broad and vertical jump but its not something im familiar to, does anybody have some exercises to help with that??
>>35582412
ok thanks, I just deloaded on squats but I'll go back up and see if I stall at the same place
>>35582384
Do pull ups or some derivative on A days.
>>35582501
plz respond
Push
Bench Press 5x5
Squats 5x5
Close Grip Bench 4x10
Skullcrushers 3x12
Calf Extensions3x12
Lateral Raises 3x12
Pull
Weighted Chin-Ups 5x5
Barbell Curl 4x10
Shrugs 3x12
Weighted Sit ups 3x15
Wrist Curl 3x12
Farmer's Walk
How bad is it /fit/?
>>35582241
Wow that's awesome to hear!
Yes the backoff week is a good idea. Fatigue accumulation can be quite tricky, and it sounds like you went really hard on it (lewwd)
>>35578422
Alright, sorry for taking so long.
Here's my suggestion:
Week 1: ABCxD1xx
Week 2: ABCxD2xx
Repeat
A
Weighted Pullups 3x5 PR
5x3 Cleans PR
Barbell Rows 5x5 80-90%
DB Supinating Curls 3x8-12 or Barbell Curls 3x8 (if barbell, go heavy and cheat a bit)
Facepulls 3x8-12
B
Bench 3x5 PR
OHP 5x5 80-90% (Clean & Press is also a great option, cleaning once per set)
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Triceps Pulldown 3x8-12 (remember to extend the shoulders at the bottom)
C
Squats 3x5 PR
Deadlift 1x5 PR
Barbell Rows 1x5 PR
5x3 Cleans 80-90%
x
D1 (alternating)
OHP 3x5 PR
Squat 3x5 PR
3-5x3 Cleans PR
Bench 5x5 at 80-90%
DB Supinating Curls 3x8-12 or Barbell Curls 3x8
D2 (alternating)
Bench 1x5 PR
OHP 1x5 PR
Squat 3x5 PR
Deadlift 1x5 PR
5x3 Cleans at 80-90%
x
x
You add weight on PR attempts. For the upperbody stuff it will be 1-2kg, eventually tappering down to 1kg when progression gets hard (the OHP is gonna be lowered sooner since progression on this one is easy to stall on)
For lowerbody you will be adding 2-4kg. The deadlift can handle 6kg increases until it reaches around 100kg, then 4kg increases until it reaches 112kg, then 2kg increases. The squat can handle 4kg increases until around 80kg. These of course are just example numbers, it will depend a lot on genetics, the amount you eat, and the amount you rest.
Don't worry too much about missing reps on the second and third sets. You don't miss reps on those because of strength, you miss because of endurance. Try resting longer between the sets (4-5min), and remember to eat well and sleep well (not eating well during a day means poor performance). For the 5x5 at submaximal loads work, you can do short rests of 2-3min.
The deadlift is not only a legs/posterior chain exercise, but it also works your entire back a lot.
>>35582384
You didn't post your numbers so I'm not sure if you're an intermediate lifter. In case you are, reply telling me your numbers and bodyweight and I'll write a good intermediate routine.
A
Squat 3x5
OHP 3x5
Deadlift 1x5
Barbell Row 3x5
B
Squat 3x5
Bench 3x5 (incline if you prefer)
Chinups 3xF or Weighted 3x5
Deadlift 3x5 at 80-90%
C (eight-hour-arm workout CMON)
DB Supinating Curls 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Facepulls 3x8-12
(you can skip this day if you want/need)
AxBxACx
BxAxBCx
If your OHP is above 45kg, add 1kg to it. 1-2kg for the bench. 2kg for the squat and 2kg to the deadlift (4kg if below 100kg)
>>35583844
How many days per week is that supposed to be?
>>35582501
For lowerbody you really have to start using weights. Barbell Squat, Split Squats, Deadlifts, these are the best ways to add mass and strength to the lowerbody.
For the vertical jump, box jumps and Power Cleans/Power Snatches are the way to go.
>>35582394
Sounds like it's time to switch to an intermediate program. I'll write you a Texas Method routine (character limit)
A
Deadlift 1xF
B
Deadlift 1xF
ABABAxx
>>35578232
brehs...
I'd really like a routine focused on powerlifting, but with plenty of shoulder/back work for balance, and room for arm/forearm/random accessories as well. 6', 190lbs, maxes 290lb bench, 180lb OHP, 360lb deadlift, maybe 190-200lb squat. No injuries or anything, my squat, and to a lesser extent dead, is just ridiculously stubborn. Much appreciated :)
>>35582394
Below is a 4day Texas Method program for intermediates:
ABxcDxx
A
Bench 3x5 PR
OHP 5x5 at 80-90%
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
B
Squat 3x5 PR
Deadlift 3x5 at 80-90%
Barbell Row 5x5 at 80-90%
C
OHP 3x5 PR
Bench 5x5 at 80-90%
Cable Crossovers 3x8-12
Skullcrushers 3x8-12
D
Deadlift 1x5 PR
Barbell Row 1x5 PR
Squat 5x5 at 80-90%
DB Supinating Curls or Incline Hammer Curls 3x8-12
If you start finding progression harder on a certain lift, lower the PR sets to 1x5.
Upperbody will be 1kg per workout, lowerbody 2kg per workout.
If you start finding hard to progress with 1x5, it's time to do a "running it out" for that certain lift. You lower the PT sets from 1x5 to 2x3, and use that for several weeks. Then when that gets hard to 3x2, then eventually to 5x1. Once 5x1 starts stalling you, calculate your new 5RM, do a small deload on it, then start from 1x5 again.
If you find the above "running it out" method is stalling you (you should be able to do it twice or thrice), you start the following cycle instead
Week 1 - 1x3 90%
Week 2 - 2x2 93%
Week 3 - 1x5 96%
Week 4 - 3x1 new 1RM PR
Week 5 - repeat
You should be able to run this cycling method for quite a while.
>>35584674
what happened to trappy titpics?
>>35582300
If you just start, follow this http://startingstrength.wikia.com/wiki/FAQ:The_Program
It's the perfect program for beginners.
Read this picture to know how to progress with it.
Watch the videos here explaining how to do the lifts:
Squat https://www.youtube.com/watch?v=QhVC_AnZYYM
Deadlift https://www.youtube.com/watch?v=4AObAU-EcYE
OHP https://www.youtube.com/watch?v=CnBmiBqp-AI
Bench https://www.youtube.com/watch?v=BYKScL2sgCs
Correct Bench bar path https://www.youtube.com/watch?v=wKhI-O4HI8M
Power Clean https://www.youtube.com/watch?v=mPsxlNjv7Aw
>>35581573
Yes, Candito's programs are great. But I do think he doesn't organize it very well for general strength, it has a pretty big powerlifting focus.
>>35580265
http://dumbbell-exercises.com/
>>35584897
Too shy to post them ):
>>35579913
Sure bby!
ABCxDEx
A
Bench 3x5 PR
OHP 5x5 90%
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12 (the bar goes over your head and then further down, and you extend the shoulders to complete the movement at the top)
B
Weighted Chinups 3x5 PR
Barbell Rows 5x5 80-90%
DB Supinating Curls 3x8-12 (explained in the final paragraph here >>35578354)
Facepulls 3x8-12
C
Squat 3x5 PR
Power Clean 5x3 ramping sets (50%-62.5%-75%-87.5%-100%+1kg) - or - Deadlift 3x5 at 80-90%
Hip Thrusts 3x6-8 (add weight if you reach 9 reps)
Split Squat 3x8-12
x
D
OHP 3x5 PR
Bench 5x5 at 80-90%
Low Cable Flys 3x8-12
T-Bar Press 3x6-8 (add weight when you reach 9 reps)
Skullcrushers 3x8-12
E
Deadlift 1x5 PR
Barbell Rows 1x5 PR
Squat 5x5 at 80-90%
Chinups 3x5 at 80-90%
Incline Hammer Curls 3x8-12
x
Weights go up 1-2kg for upper and 2-3kg for lower (be modest with the increases as to avoid stalling, specially on the OHP)
Give a read to this >>35584884 if you wanna know how to progress through the entire intermediate stage.
>>35578698
What are ur lifts
>>35582109
Be in my bed 5xF
Trap Hip Thrusts 5xF
Trap-holding Penetrating Front Squats 3xF
Pushup holds with Hip Thrusts 3xF
Slap benis in face 3xF
Hip Thrusts in mouth 1xF supersetted with Ejaculation 1x1
Cuddling 3xF with Spooning 1x1 as long as possible
kek
>>35582365
Yes, that sounds really good.
Here's an example of fullbody
A
Bench 3x5
Squat 3x5
Deadlift 1x5
DB OHP 3x8-12
Cable Rows 3x8-12
Cable Crossovers 3x8-12
DB Supinating Curls 3x8-12
Skullcrushers 3x8-12
Then for the bodyweight you wanna do a bunch of chinups, then pistol squats are good too. There are a bunch of stuff you can do but I'm not really an expert when it comes to callisthenics. ):
>>35579405
Conventional and teach him how to keep a neutral spine.
>>35578698
Add accessories and run it for as long as you feel like you can progress, then eventually switch to an intermediate routine like Texas Method (I've written a few examples of TM routines in this thread, so give it a look)
>>35578276
Both the same thing really, I just use the names interchangeably.
>>35578451
Try pic related and HRT
If you don't wanna do HRT then I guess soy milk and soy beans, plus not eating red meat anymore.
6 times a week routines for a future rugby player plz
I'm gonna sleep now, tough day. Will be back later to help you guys more, so keep the thread alive ^^
>>35579104
1.65m 46kg bw
Stats are pic related~
>>35578564
Do SS instead, it's a much better program.
http://startingstrength.wikia.com/wiki/FAQ:The_Program
Read the picture of this post for more info, and watch the videos linked >>35585047
>>35585047
C'mon trappy, stop being so coy and post them qt boobs
>>35585095
>to failures
>implying that's even possible
>>35585105
>soy milk and soy beans
>>35585047
wait what? You need an arched back for a correct benchpress form?
Rate my meme full body routine, 3x week
isolation curls
flat BB bench
Squats
BB standing OHP
Weighted pullups
skullcrushers
Smith machine calf raises superseted with shrugs
lat raises
hammy curls
chest flies
facepulls
lat pulldown
once you write it down it seems like over training
can't diddy, sent me to snap city last time and not going back
most is 3x8
What accesory work would you recommend for adding mass to my calves, abs and forearms?
>>35585119
T-trappy, could u pls post the cb pictures pls
Y-you promised...
ily
>>35585141
Pls don't
>>35585236
You won't overtrain since most of those lifts aren't heavy enough to impose global stress on your body. What could happen is that you overwork some structures and get pain from overuse.
I'd do 3-4 smaller lifts in addition to bench/squats/OHP every day, 8-9 seems more then needed.
Can you switch from intermediate routine to intermediate routine to make progress? Or advanced program to another advanced program? Etc hope u get the jist of my qs
>>35585863
Obviously.
>tfw lurking /routine general/ only for potentially new trappy pics
the thirst is real desu senpai
>>35585105
>sissy squats
I'm not sure whether I should start with upper or lower on day A. Any tips?
I want to bench heavy and do lighter shoulder work on one day and OHP heavy with lighter chest work on the other.
Should I just change the reps, so bench 3*5 and OHP 3*8 on one day and OHP 3*5 and bench 3*8 the other.
Or is it advisable to change the exercises altogether? e.g. bench 3*5 and dumbbell shoulder press on one day and OHP 3*5 and dumbbell chest press the other?
>>35585170
I'd get you pretty tired tho~
>>35584826
You really need to get that squat numbers up for powerlifting.
Here's a TM 4day split:
A
Squat 5x5 80-90%
Bench 5x5 70-80% (touch and go) - OR 3x5 + Closegrip Bench 2x5 a bit lighter
Snatch Deadlift 3x5 70-80%
B
Weighted Chinups 3x5
Cable Rows 3x8-12
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12
C
Paused Squat 3x5 70%
OHP 3x5
Split Squats 3x8-12
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12
D
Squat 1x5 - alternate with 5x1
Bench 1x5 - alternate with 5x1 (competition bench)
Deadlift 1x5 - alternate with 3x1
There's room for customisation of course, and you can switch up and add accessories as you want. The percentages are obviously just approximations, you can try and see what works for you.
Alternatively there's a Sheiko 4day program here http://sheiko-program.ru/forum/index.php?PHPSESSID=qvblsbi244rbotmisdn2u68861&topic=313.0
But it barely has shoulder/back work (besides deadlift of course)
>>35586264
It's from Sisyphus kek
>>35586162
Aw, sorry bby <3 let me make it up for you with a bunch of cuddling and touching~
>>35586328
i cant stop jacking off
how do i stop sex drive
>>35586358
You don't, because it's not healthy to suppress it.
>>35586364
kek im not gonna get laid anytime soon
>>35578588
>>35578588
It's good overall but I think the AMRAP at the end is useless and would rather have it at the beginning. You'll be exhausted by the end so there's no real point in going to failure.
Also, the deloading in the program is terrible. DO NOT deload from missing reps on the last set. Failing on the second and third set is not a lack of strength, it's a lack of endurance and energy. You eat more, rest more between the sets (4-5 min) and sleep more during the night. You don't deload unless you are legitimately stuck and only getting 3 reps on the first set.
I do think you should start with the first phase of SS, though, since it has you deadlifting 3 times per week. It will take you forever to increase your deadlift if you start with GSLP.
http://startingstrength.wikia.com/wiki/FAQ:The_Program
And read this pic >>35585047 for understanding how progression works
>>35586358
Let me help you then. I'll get you pretty tired and satisfied and you'll spend the rest of the day feeling great about yourself <3
>>35586367
We can fix that~
>>35586321
Looks fine. You can do it like TM and do 3x5 Bench for new PR and then 5x5 80-90% OHP for volume, instead of doing 3x8. It's gonna be lighter but still a lot of volume to trigger a good adaptive response and help increase your OHP numbers on the next workout.
You can also do Snatch Deadlifts 3x5 at 70-85%% on A instead of 3x8-12 SLDL. It think it's a better variation for someone at the point you're in.
>>35586387
wow oh jeeze
Let me know if I forgot to respond to your post and you want some feedback, there's over a hundred replies in the thread so I usually miss things.
>>35585582
I've been feeling like this isn't the right time. Maybe if things calm down here on the board in the next days... but no promises, this isn't easy for me ):
>>35586387
thanks for the help. What's the benefit of 5*5 over 3*8? I want to focus on strength as well as hypertrophy. As for the SLDL, I wanna focus on my hamstrings for a better posture.
>>35586436
The glutes and spinal erectors are more important than the hamstrings for posture. Besides, the Snatch Deadlift works your hamstrings just as much, since the hams are the primary movers on the deadlift for the most part.
The most important specific work you have to do to your hamstrings is to stretch them a lot (specially like this https://www.youtube.com/watch?v=IE7nALXgXz0) since tight hamstrings pull your hips into bad positions.
The SLDL isn't bad though, just a personal thing. You can keep doing them.
Difference between 5x5 and 3x8 is that 5x5 at submaximal loads (%s) is more set volume than 3x8 (which is one of the most important things for hypertrophy*), it's easier to keep proper form at 5 reps than 8 (check pic related), and you can control the intensity just by increasing or lowering the percentage you will use (while you will be pretty much stuck at a certain weight in order to do 3x8).
In the end, it's just a suggestion, you can do 3x8 if you want and the results aren't gonna be bad at all, so don't worry too much about it. It's just a different method of training.
*: what's good or bad for hypertrophy still is a bunch of broscience because we haven't been able to have decent and precise studies on this yet, so don't quote me on this kek
But from decades of people's experience, sets of 5 reps are just as good for growing muscle mass.
>>35586517
i dont get it
>>35586539
Try taking the balls off your eyes and reading the text then.
Trappy, should I calculate the bar into my lifting weight or not, how is this handeld? I used not to care about it.
>>35586560
what u talkin about willis
>>35586387
Stop flirting with other guys, you're supposed to be MY gf.
>>35586677
gf more like bf
um
faik
>>35586683
Fuck off faggit
>>35586699
since when was white knight knighting.for an delusional freak wasnt gay
>>35586715
English isn't your first language, is it?
>>35586677
Bf*, Traps are still anatomically male , sorry to burst your bubble
>>35586724
that has to do with you kissing the feet of a mentally ill tranny
>>35584604
<3 Love you Trappy
>>35578449
hey guys im new to 4chan i just wanted to ask a question
what is a "trap"
>>35586328
>>35586756
A guy trying to mutilate his body so he looks like a women and thinks he's a women
>>35586424
"bullys"
more like anyone who has common sense you stupid fuckhead
Need some help here. I lifted for 8 months, then got a shoulder injury, stopped lifting for 3 months, came back yesterday.
Since I lost some weight and didn't do shit for 3 months, I assumed I was at a novice level back again, so I'm using Blaha's routine. But I have some questions about it:
Shrugs, Curls and Triceps extensions. All on day A, and the only leg exercise is the squats. I've been thinking to change the Shrugs, Curls and Triceps do Weighted Chin-ups, it looks like a better option.
Second, the only leg exercise on day A is the squat. Adding stiff-leg deadlift is too much? It is not as taxing as the deadlift. The other reason that makes me add this lift is that on my gym there's only the squat smith machine, and I really can't change the gym for the next 6 months. Is it a viable option?
Thanks in advance.
Trappy, you could increase weight by 1kg with those strange ankel and wrist weights
Anyone hav a good power hypertrophy split?
>>35586683
>>35586727
Can't wait for January to be over and you bunch of newfags leave.
>>35586756
A gurl who was born a boi but is now a gurl.
>>35586805
>mutilating
Please explain how exactly is it mutilation. Not all traps do SRS.
>>35586727
It's not gay if she has a girly benis tho
>>35587176
I'm not a newfag i've been here for 3 years
>>35587234
That's what they all say
>>35587206
>>35587176
He still has his prostate and penis that makes him a guy
>>35587250
So if she does SRS, she will be a woman. ok brah
>>35587176
> A gurl who was born a boi but is now a gurl.
thats disgusting
why would anyone do that
anyone who does that is mentally ill and should be sterilized and contained.
what an abomination
>>35587246
I would gladly go back to the puzzlemaster days tho
>>35587263
>I read about scooby on knowyourmeme
>>35587258
No it's doesn't work like that, he still has his male DNA and male anatomy
>>35587258
no, he won't be a woman.
>>35587281
>>35587260
>>35587280
sure breh, not because you like women you're a newfag, some of us aren't gay autists
>>35587176
>>35587206
>>35587250
>>35587258
>>35587260
>>35587281
>>35587288
>>>/lgbt/
Fuck off to your containment board
>>35587308
It should be these gay trap lovers that should go to /lgbt/
>>35587325
>Discussion about wether a transsexual is a man or woman
>Shitting up threads with unrelated bullshit
>Not belonging in /lgbt/
Trappy-chan
>spends hours of her limited time helping new people and intermediate lifters on /fit/
>genuinely gives great advice
>has patience to explain the same thing over and over no matter how basic it is
>doesn't judge anyone
>tries to motivate other people
>is sweet towards everyone
>know what she's talking about
>has a successful life as a med student and strength coach
>one of the greatest contributors to the board
>the board would be terrible without her
People who hate trappy-chan
>spend hours of their NEET time shitposting on 4chan
>give bad advice all the time because they're novices who have no idea how stuff works
>only insult other people and tell them to read an outdated sticky
>judge other people on their life choices regardless of what they're contributing with
>insult other people so that they can feel better about their shitty life
>when they try to give advice they always get called out because they have no idea how stuff works
>live a sad life with no friends and no prospects of improving
>some of the greatest cancers on the board
>the board would be much better without them
>>35587365
If you say it that way you have a point tho
>>35587308
>>35587325
>complaining about gay stuff
>on /fit/, the gayest board of 4chan
N E W Y E A R S
E
W
Y
E
A
R
S
>>35587380
we like the advice we hate the whole trap conversations
>>35587402
>people shouldn't have fun on 4chan because that triggers me
Back to poltumblr
daily reminder that you're not a unique snowflake and will make better results on a fullbody program.
daily reminder that I have a friend who can bench 155lbs, squat 275 (belted), dealift 305, and military press 105 and he's doing 531 because he thinks he's a special snowflake
dont be this guy, dont be my friend.
>>35587380
"It" isn't going to fuck you.
>>35587451
>>35587380
Hi Trappy
>>35586914
>Anyone hav a good power hypertrophy split?
With power, I assume you mean strength? First of all, what are your lifts, height and bodyweight? If you're into powerlifting I'd advice Sheiko(templates are on his forum) for both strength and size.
Anyways, the same rule of thumbs goes for strength hypertrophy splits as for all other programs
>Train every muscle group at least twice a week
>Do the most taxing lifts first
>Order the days so that you get adequate amount of rest between training the same muscle groups
>Pick a periodisation model that fits your situation
>Most sets on multi-joint excercises should be short, meaning 5 reps or less. This allows for higher weights to be used.
TM can be set up as an upper/lower split, and I think Izzy on powerliftingtowin made a non-shit 5/3/1 template
>>35587397
>Le ebin /fit/ is gay meme
>>35587518
>I-is trappy under my bed papa?
>Like i said son, trappy is not in our backyard. You are too old for this. Now get back to bed.
>>35587380
>white knighting this hard
Wew lad
>>35586572
Yes, you always add the weight of the bar to your numbers. You are also lifting the bar, afterall.
Olympic bars usually weigh 20kg unless they're the shorter versions.
>>35586754
Love you too bby <3
>>35586677
Aw, you know I'm all yours~
>>35586861
Do SS with accessories instead.
AxBxAxx
BxAxBxx
A
- main program -
Squat 3x5
Press 3x5
Deadlift 1x5
- extra stuff -
Dips 3xF or Closegrip Bench 6-8 (add weight when you reach 9)
DB Supinating Curls 3x8-12
abs if you want
B
- main program -
Squat 3x5
Bench 3x5
Power Clean 3-5x3 or Light Deadlifts 3x5 80-90%
Chinups 3xF or Weighted Chinups 3x5
- extra stuff -
Lateral Raises 3x8-12
Incline Hammer Curls 3x8-12
abs if you want
>>35586888
That's right! I always forget about those since the lighter ones in my gym are 2kg. I'll remember to tell people that as well when they ask about smaller increments.
>>35586914
Here's an early-intermediate-level 4-day split
A
Bench 3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Cable Crossovers 3x8-12
B
Weighted Chinups 3x5 +1kg
Barbell Rows 5x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12
C
Squats 3x5 +2kg
Power Cleans 5x3 ramping sets (50% - 62.5% - 75% - 87.5% - 100% +1kg) OR Deadlift 3x5 at 80-90%
Hip Thrusts 3x6-8 (add weight when you reach 8 reps)
Pistol/Tuck/or Split Squats 3x8-12
Hanging Leg Raises 3x8-12
x
D
OHP 1x5 +1kg
Deadlift 1x5 +2kg
Barbell Row 1x5 +1kg
Squats 3x5 at 80-90%
Bench 3x5 at 80-90%
x
x
>>35586861
Also, it's better for you to do Squats without a rack than use the smith machine. Just ask for a PT to spot you and you will be fine. People squat heavy weights without a rack in my gym all the time.
Newbie question, for these routines is it generally better to do all three sets and move to the next exercise, or go the circuit route and do one of each and come back round?
I'd assume you work the muscle a little more doing them one after another since you're exhausting harder?
>>35588353
All sets then move to the other. The objective is to get stronger, not to do cardio.
>>35586424
Okay bby, I don't know if it's the new year or what but things have been pretty fucking off lately. If anything it started going really wrong six months ago though
How do I dd upper body to this?
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
>>35589093
What do you mean by "upperbody this"?
>>35588712
It's the holidays kek
No big deal though
>>35589093
Oh nevermind, didn't realise the dd was add kek
AxBxAxx
BxAxBxx
A
- main program -
Squat 3x5
Press 3x5
Deadlift 1x5
- extra stuff -
Dips 3xF or Closegrip Bench 6-8 (add weight when you reach 9)
DB Supinating Curls 3x8-12
abs if you want
B
- main program -
Squat 3x5
Bench 3x5
Power Clean 3-5x3 or Light Deadlifts 3x5 80-90%
Chinups 3xF or Weighted Chinups 3x5
- extra stuff -
Lateral Raises 3x8-12
Incline Hammer Curls 3x8-12
abs if you want
I've got a question about Texas Method. I started it yesterday and tomorrow is the "light" day. I'm following tips from Justin Lascek and the Light Day
Front Squat 2x5
(FS because im doing lowbar)
Overhead Press 3x5
(switching with bench every week)
Is this enough? Shouldn't i add some assistence work? Isn't this day completly useless?
>>35589169
You can add assistance work, yes. Isolation like cable crossovers, skullcrushers, lateral raises, curls...
Stuff like that is always quick to recover from and shouldn't affect progression, but actually enhance it.
>>35589185
thanks, love you
>>35589128
Could you critique my routine? It's just a simple three day full-body workout. I think I'm still a novice about to become a intermediate.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
3x8 Assisted Dips
3x10 Curls
3x10 Dumbbell kick backs
3xF Farmer's Walk
Workout B
Same as above except l deload for squats and and do powercleans instead of deadlifts.
How do I continue without entering t-rex mode?
>>35589169
Add GHR or back extensions and chin / pull ups and you're ready to go
what do you think of shortcut to size?
>>35578232
How you doing gorgeous? Posted any pics of you in a dress yet?
>>35589195
>>35589169
Btw, here's something you can try.
Pendlay (pretty much who started the whole TM thing) has said a couple of times that you can do PRs on light day as long as you are doing lighter variations. One example he cites is the front squat - which according to him is very easy to recover.
So basically you would do volume back squat, pr front squat and then pr back squat.
One thing Rip has mentioned in his forums is "are you willing to try something for yourself and see if it works for you?" when asked about the whole bench and press alternation.
So one thing guys in my gym have been doing is actually not alternating the bench and ohp, but actually do ohp PRs on the light day. Basically 2x5 front squat PR and 2x5 OHP PR.
This might not work for everyone, but it might work for you. So worth a try? Of course you have to make sure you are eating well and resting a bunch, or it's better to stick with the lighter option and alternating the lifts.
>>35589228
Looks fine overall. You might wanna do the bench before the squat since most people find it easier to progress on the bench this way - unless you wanna focus on powerlifting, then you should bench after the squat because this is how meets work (and you should get used to doing it even if you don't plan on doing meets any time soon).
However, benching 3 times per week is likely to stall your progress. There are a few options to you:
Monday = Bench 5x5 at 90%
Wed = Bench 3x5 at 80%
Friday = Bench 3x5 PR
or
Mon = Bench 3x5 PR
Wed = OHP 3x5 PR
Fri = Bench 3x5 PR
If you're still able to add weight just fine to the bench, you do the second option. If it's hard to progress quickly on the bench, go with the first option (it's an early-intermediate model, doing volume - light - intensity).
Another thing that's important to add are back exercises. So on B, instead of doing Dips, you might wanna do Chinups, and instead of farmer's walks, do Facepulls.
This is gonna balance your body strength.
>>35589333
I'm >>35589228, thanks for the help.
>>35584674
I'm >>35583844
It's four days a week
>>35589243
desu lascek wants you NOT chinning on light day IIRC. its too heavy unless you actually make it not heavy by leaving some room for more reps. a better choice would be to chin on volume day or add an assistance day between the volume day and light day
I have posted my self created routine before, but I have another option. I only have access to dumbbells and a bench.
so what would overall be the better choice here?
either this: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
or this:
ACBxACx
BCAxBCx
Workout A:
Bench Press – 3x8
Lying Fly – 3x8
Arm Pullover – 3x8
Shrug – 3x8
Laternal Raise – 3x8
Curl and Press – 3x8
Rear Deltoid Raise – 3x8
Chin Ups – 3x8
Plank – 3x30s
Bicycle Crunch - 3x10
Leg Lift - 3x8x3
Workout B:
Toe Raise – 3x8
Squat – 3x8
Split Squat – 3x8
Lunges – 3x8
Bench Press – 3x8
Curl and Press – 3x8
Triceps Extension – 3x8
Kickback – 3x8
Wide Row – 3x8
Dead Lift – 3x8
Bent To Opposite Foot – 3x8
>>35589779
C would be cardio, 10km on a stationary bike. I'm obviously a beginner and am sorry for anything outright stupid. any suggestions?
>>35589779
Why not get a proper gym membership?
>tfw waiting for new trappy pics
>>35589903
My shedule and area do not allow it.
>>35589950
I've been waiting for days
>>35578232
I have been working out twice a week as strength and conditioning for mama. In addition to three mma classes a week i alternate two training days.
Day A.)
Hiit training and 100 push-ups
Day B.)
Squat 4x3 heavy
Overhead press 4x3 heavy
Day C.)
15 jump rope
50 pull-up variations
Day D.) Deadlift
5,5,3,3,1
I do the workouts A,B,C,D on Tuesday and Friday's I try to go to mma mon and weds or mon and Sunday's. It is a lot some times so I take off the first week of evey other month
Day 1 - Legs
Squat 3x 4-6
RDL 3x 6-8
Leg Press 3x 8-12
Lunges 3x 12-15
Calf Raise 4x 6-8
Day 2 - Chest/Triceps
Bench 3x4-6
Incline DB Bench 3x 8-12
Flys 3x 12-15
Cable Cross Overs 4x 12-15
Skull Crushers 3x 6-8
Dumbell Tricep Extension 3x 8-12
Over head rope tricep extension 3x 12-15
Day 3 - Back/Biceps
Deadlift 3x 4-6
Bent Over Rows 3x 4-6
Chin Ups 3x 8- 12
Lat Pull Down 3x 12-15
EZ Bar curls 3x 6-8
Hammer Curls 3x 8-12
Preacher Curls 3x 12-15
Day 4 - Shoulders/Forearms/Traps
OHP 3x 4-6
Side to Front Lateral Raise 3x 8-12
Rear Delt Flys 3x 8-12
DB Shoulder Press 3x 12-15
Shrugs 3x 12-15
Wrist Rotations 4x 12-15
>>35589779
Anyone have any advice as to what program seems more appropriate?
>>35589950
>>35589995
Have the imgur?
Can I get some feedback on Push & Pull please? In terms of volume, reps, etc.
Current weight 70kg and about 90kg bench press, 55kg OHP, and 100kg deadlift
Push
Bench press / OHP 3x5 (alternating)
Incline flys / cable crossovers 3x8 (alternating)
Dips 3x10
Lateral raises / shrugs 3x8 (alternating)
Triceps pushdown 3x8
Skullcrushers 3x8
Pull
Deadlift 1x5
Pull-ups 3x10
Bent over rows 3x8
Lat pulldown 3x8
Barbell curls 3x8
Dumbbell curls 3x8
>>35579502
their are 10lb bumper plates that are the size of normal 45lb plates . not as wide obv but the same height
>>35590553
http://imgur.com/a/SKR7F
>>35587433
>don't be my friend
literally everyone is way ahead of you
>>35592315
>trappy said she took a topless pic
>MFW I check the album for new pics
>there are none
So I cycle between Squat / Deadlift. I just want to know if I should add extra Paused Squats on my First Pull Day.
Day 1:
Bench Press: 3x5/5x5
OHP- 3x8
Chest Flies - 3x8
Tricep Extension-3x10-12
Tricep Overhead-3x10-12
Day 2:
Paused Deadlift: 4x4
Lat Pull Down
Row
Bicep Curl
Hammer Curl
~
(Paused Squats 4x4 (???))
Day 3 (Go light on accessories this day):
Bench Press: 1x5 (PR)
OHP: 1xF (PR)
Chest Flies:3x8
Lateral Raises:3x8
Tricep Extension
Tricep Overhead
Day 4:
Deadlift: 1x5
Barbell Row
Pulldown
Bicep/Hammer Curl
~
1x10 Squats PR
Routine goes:
Day 1, Day 2, Rest, Rest, Day 3, Day 4, Rest
~
Will doing paused squats on the first pull day affect my deadlifts? I want to squat at a higher frequency but my deadlift is my primary concern at the moment.
I'm a skinnyfat faggot trying to cut down from 20% to 8-12% BF over the next 3 months. I'm 5'9 168lbs if that helps.
Lifts are:
BP 150x3x5
OHP 100x3x5
DL 245 1x5
Squat 180x3x5
I want to continue progress on my lifts but also add in some accessories so I don't look so fucking horrible in the arms/traps/chest.
I've been going on and off with different programs such as GSLP, Blahas 5x5 and SS but I can't stick with one. It seems there is no middle ground since they either have barely any accesory work or too much in the case of Blahas. I would also like to squat less than 3 times a week and DL more than once since my legs are fucking humongous already from being a fatass all my life and sheet humping for years when I discovered fapping.
Any reccomendations? Ty fappy.
PPL - I take a rest day every 4 to 6 days, generally if i feel worn out
workouts don't correspond to days of the week, just goes consecutively and cycles back to pull after legs
Pull:
dumbell rows 4x5 1xAMRAP
pullups 3x 9,8,7 approximate(taken to failure)
shrugs 3x8
rear delt flies 3x12
preacher curls 3x failure(generally 6-10 reps)
Push:
5x5 bench
5x5 seated OHP
3x10 dumbell flies
3x15 lateral raises
3x8 tricep pushdown OR skullcrushers
Legs:
Deadlift 1x5 or Squat 5x5 alternate
leg press 3x10
hanging leg raises 3x8
machine russian twist 3x10
I used to do deadlifts on pull day, but it wore me out too fast. and doing them with squats meant one of them would suffer, so now i just alternate
>>35592818
what are your lifts? how often do you increase the weight?
A:
Front Squat 6x3
RDL 3x5
BB Row ss Shrugs 3x5,3x5,3x3
OHP 3x5
Sn Grip Btn Press 3x3
Scap Band Pull 3×5
Curls 3x10
B:
Snatch Grip DL/Conventional DL 3x5
P. Clean 5x2
Close Grip Bench 3x8
T-bar Row 3x8
DB Flies 3x8-10
Rear flies 3x8-10 ss Stiff Arm Kickbacks
Lateral Raise 4x10
Curls 3x10
Axbxaxx
Bxaxbxx
What do you think of my routine? Am I missing anything for an overall fI'll body routine?
>>35592857
bench 150 for 5x5
squat 195 5x5
dead lift 255 1x5
ohp 95 5x5
dumbell row 80 5x5, relatively strict form, slight cheating on those last few reps
bench and ohp have been progressing at 5lb per session, so every 4 days ish
squat at 5 or 10 lb every week depending how i feel
deadlift 15 to 20 every week depending how i feel
only started lifting seriously 6 ish months ago
, and only figured out linear progression a month or so ago (yes, i'm dumb)
175 lb 5ft 9in manlet
>>35592926
i'd say drop deadlifts for SLDLs and focus on getting your (lowbar) squat up. deadlift is more of a display of strength than a strength builder desu. on the flip side, if you're doing high volume deadlifts there's no need for shrugs. (i used to do 8x2-3 deadlift at 3 plate with 2 minute rests and my traps exploded way more than fucking around with shrugs.) i'd also definitely recommend doing decline bench instead of flat bench
>>35592993
I'll try that, desu the shrugs are more for my wimpy forearms than for my traps.
any reason for decline? I feel like my chest is getting bigger with flat.
flat feet kind of make squats and deads harder, can't use lifting shoes(chucks or whatever) and have to use sneakers with inserts. any tips on that?
>>35592742
Does this look any good actually? It is slightly modified of what Trappy said somewhere above but I did not want any chinups as I was doing frequency chinups at home.
Again primary goal is to increase lifts while I lose BF% over the coming 3 months and then use the same program to slow bulk when I reached my leanness/BF% goals.
>>35592583
bump.
>>35593064
i learned about decline bench 2 years into lifting at a hood gym that had more decline benches than flat. hood niggas all about dat decline bench niggaa.
>flat feet kind of make squats and deads harder, can't use lifting shoes(chucks or whatever) and have to use sneakers with inserts. any tips on that?
i have flat feet and use pendlay squat shoes and they're great
>>35593094
>>35592993
Do you think the general idea of my program is ok though? i'll definitely try decline and stiff legs, but other than that ?
>>35593064
I have flat feet and I squat and deadlift barefoot just fine.
>>35578232
Why is the superior uppperbody-lowerbody split U1xL1xU2xL2xx never mentioned? NEVER.
>>35593204
I meant U1-L1xU2-L2xx
>>35593204
People are either too new and do full body, which is better for beginners, or they like to do body part splits, which is just retarded. I personally do upper/lower most of the year. But when I focus on one lift over another, I do higher frequency.
>>35593204
It is though. It's just that PPLxFullbodyxx and PPLxULx is more popular.
any thoughts about this modified SS? it was from the sticky on the fitness blog and i added some accessories.
A:
3x5 squat
3x5 bench
1x5 dead
2x8 bench dips
3x8 incline DB bench
B:
3x5 squat
3x5 OHP
3x5 pendaly row
2x8 chinups
3x8 lateral raise
also curls and skullcrushers on friday, also can i temporarily replace chin ups with lat pulldown machine? i dont like the assist machine that much as i cant do a proper one yet.
Honest question.
If I only had access to a bench and dumbbells what routine could I pull off (body weight exercises too)?
I understand it won't even be remotely close to the gains or efficiency of a full routine, but I wanted to see what the best dumbbell exercises were.
thanks
Is this a moronic routine or is it feasible?
A
Squat 5x5
Press 5x5
Row 5x5
Close grip bench 3x8
B
Squat 5x5
Bench 5x5
Clean 5x3
C
Deadlift mag/ort(4x4@70%, 1x2@80%, 1x2@90%, 1xF@70%)
Press 5x5
Close grip bench 3x8
D
Squat 5x5
Bench 5x5
Row 5x5
AxBxCDx
Everyone I've talked to has told me not to go to the gym 5 days a week. Besides burn out, is there actually any disadvantage to going to the gym every day rather than 3 times a week? Wouldn't you make more progress in six months or a year going every day than you would otherwise, even just a little?
>>35593902
DB bench, DB press, DB flys, DB rows, SLDL, DB deadlift(like hex/trap bar), farmer's walk, press ups, pull ups, dips, goblet/pistol squats
>>35594176
If you don't go too crazy with the volume. But unless you know what you're doing and how to organize that type of training, I wouldn't do it. You might have a little better progress going more often if you're smart about it.
>>35593850
The sticky is outdated, the OHP is actually on A and the Bench on B. Doesn't make much different, but yeah.
When it comes to the program, the pendlay row does not substitute the power clean. The power clean is a floor pull, works your legs+hip extensors and traps - like the deadlift (though the deadlift also works the entire back due to very heavy weights).
The barbell row works your lats, back, and a bit of your arms. Which means the barbell row is an alternative to the chinup. However, the chinup is a better exercise for beginners because it has a longer range of motion and is more complete (and works your arms a lot more).
If you don't wanna do Power Cleans, a better substitution is to do 3x5 Light Deadlifts at 80-90% of your workset weight. This way you will still train and strengthen the deadlift on the "off-days", and progression will be faster and more reliable.
A proper SS custom routine would look like this:
A
Squat 3x5
Press 3x5
Deadlift 1x5
Dips 3x8-12
Incline DB Bench (squeeze the chest at the top!) 3x8-12
DB Supinating Curls 3x8-12
B
Squat 3x5
Bench 3x5
Light Deadlift at 80-90% 3x5
Lat Pulldown (Chinup grip) 3x6-8 (go one plate up if you reach 9 reps)
Lateral Raises 3x8-12
Skullcrushers 3x8-12
>>35593065
>>35592742
>sheet humping
>filename
kek'd haaha
Alright, this is what you can do and that will work great, and you will be deadlifting a lot more.
Take the main SS routine http://startingstrength.wikia.com/wiki/FAQ:The_Program
Change Power Cleans for Light Deadlifts 3x5 at 80-90% weights
Remove the squats from wednesday
Change the chinups for barbell rows
Add accessories
With this method you don't need shrugs since you are deadlifting everyday, but you can do them if you really want
This will leave you with:
(character limit)
>>35594176
If you have the energy and recover sufficiently to go 5 days a week then go for it. If you plateau maybe think about reducing volume.
>>35593065
>>35592742
A
Squat 3x5 (skip if wed)
OHP 3x5
Deadlift 1x5
Incline DB Bench 3x10 (the OHP doesn't work much of your sternal pecs, so this fills the gap on this day)
Triceps Extension 3x10 (the OHP is lighter than the bench on the triceps, so by doing them on this day you also fill this gap)
DB Supinating Curls 3x10 (EZ-bar isn't good for biceps development since it doesn't include full wrist supination)
B
Squat 3x5 (skip if wed)
Bench 3x5
Light Deadlift 3x5 80-90%
Barbell Row 3x5 (closegrip)
Lateral Raises 3x10 (the bench doesn't work your shoulder abduction strength and lateral delts, so doing lateral raises this day will work your delts in a more complete fashion and the abduction work will strengthen your OHP progression)
Facepulls 3x10
Wednesday will be the perfect day to do abs and calves since you won't be squatting and will have more time.
On friday you should add Get in my Bed 1xF so you can fill my gap~
>>35594156
Looks ok. I always recommend 3x5 worksets since it's easier to progress with it and there's no tangible benefit to doing 5x5 instead. 5x5 is better left for submaximal volume work.
You shouldn't do press and closegrip bench on C and bench on D. Your pressing muscles will not have recovered yet.
Unless you are in a place where it's hard to add more weight to your deadlift, your deadlift will get a lot stronger by just adding weight on every workout and doing it 1.5x per week.
Here's my suggestion
A
Squat 3x5
Press 3x5
Deadlift 1x5
Closegrip Bench 3x6-8 (add weight when you reach 9 reps)
B
Squat 3x5
Bench 3x5
Clean 5x3
Barbell Row 3x5
AxBxAxx BxAxBxx
>>35592993
>deadlift is more of a display of strength than a strength builder desu
You are completely wrong about this. The deadlift is the number one exercise when it comes to building strength, the SLDL doesn't compare AT ALL, it's in fact way worse and should only be used as a lighter version of the Deadlift in routines that require a lighter DL for certain days. It should NEVER replace the standard DL in a routine.
>i'd also definitely recommend doing decline bench instead of flat bench
And this is a bad recommendation. The decline bench reduces the range of motion which leads to worse muscle and strength development. There's zero benefit to doing it in place of the flat bench, only downsides.
>>35593149
>>35593064
>>35592818
Do not listen to that dude, his advise is terrible and misinformed.
Wearing yourself out is not a good idea. It generally means the frequency of your routine is too high and you're not recovering. It's much better to have a good program designed to an amount of days that will allow you to recover and be 100% again.
So here's my suggestion:
Pull
DB Rows 1xF 4x5
Pullups 3xF
Cable Rows 3x8-12
Barbell Shrugs 3x6-8 (https://www.youtube.com/watch?v=-0t_hCzUgvM)
Preacher Curls 3x8-12
Push
Bench 3x5
OHP 5x5 at 80-90% (OHP standing, it's a much better exercise this way and it allows you to lift heavier.)
Cable Crossovers 3x8-12 (better than DB flys, allows you to go heavier, doesn't risk a shoulder or chest injury, and allows you to go to failure without snapping your shit up)
Lateral Raises 3x8-12 (use heavier weights)
Triceps work 3x8-12
Legs
Squat 3x5
Light Deadlift 3x5 at 80-90%
Leg Press 3x8-12
Abs work
x rest x
Fullbody
OHP 3x5
Deadlift 2x5
Bench 5x5 at 80-90%
Squat 3x5 at 80-90%
Cable Rows 3x8-12
x rest x
x rest x
>>35592894
Looks good overall. I recommend you start with the OHP and Bench since they might suffer from all the heavy work you're doing before.
>>35594332
Thanks senpai your the best
Would eat you out/suck you off if I could
>>35594332
Thanks, didn't even notice the 3 presses in 2 consecutive days
>>35594542
>You are completely wrong about this. The deadlift is the number one exercise when it comes to building strength, the SLDL doesn't compare AT ALL, it's in fact way worse and should only be used as a lighter version of the Deadlift in routines that require a lighter DL for certain days. It should NEVER replace the standard DL in a routine.
yeah no i'm right and you're wrong. just because you're a personal trainer and a /fit/ celebrity doesn't change the fact that deadlifts are inferior to squats at building mass
>>35594655
You're retarded bro. And that's my gf you're talking to so have some fucking respect.
>>35578372
Just do PPLPPLx but switch shoulders to either push or legs.
>>35579170
abs everyday, after like the first two weeks it won't even hurt anymore. your core repairs itself exceptionally fast
>>35586756
A trap is when someone with a penis (a dude) dresses, acts etc as someone with a vagina (a woman if you will) in a way that it convinces allegedly totally straight males to go home with them and fuck.
>>35594201
thanks senpai
>>35580145
uh... incline+decline =/= regular bench
>>35594838
lol he's been watching the hodgetwins
>>35578232
>>35578232
Dear trappy-chan,
I want to put your feminine penis in my mouth and slurp on it until every last drop of your flimsy -thin semen is expelled into my throat. I will then proceed to put my thick veiny cock in your ass, with the sole intention to fill you up and make you moan for me. I'll pull on your hair and spit on your sphincter to make penetration easier, your hair being the catalyst for the force in my arms, the spit the lubrication needed to slide it in and out of you. Once you've satisfied me with enough moaning and squirming I'll reward you by standing up with you attached to my member, gently stroking yours as I kiss your neck. If everything proceeds in this manner we'd cum simultaneously and fall into each other's arms in blissful sleep.
Love,
Hime
>>35594219
shouldn't i do the lat raise on press days and db bench on bench days?
>>35589297
Hi bby!~
I don't have many dresses, but I really like the teal one~ What do you think?
And that's my older brother and my bff (in the white dress), they're the best.
>>35592583
Yeah, paused squats are great to strengthen your squat.
It should not negatively affect your deadlift since the primary movers of the squat are the exact same in the deadlift - the quads and the hip extensors/posterior chain.
If you are worried about lowering the deadlift frequency, what you can do is on Day 2, instead of removing the squat for the deadlift and vice versa, you do
Paused Deadlift 4x4
Squat 3x5 at 80-90%
and alternate with
Paused Squat 4x4
Deadlift 3x5 at 80-85%
>>35592104
Add 3x5 Squats to the Pull day.
The rest is completely fine if you're doing PPxPPxx.
>>35594655
Wait wait wait, we're talking about building STRENGTH, not mass.
>>35594877
Well, there are many different types of approaches to this and pretty much everyone likes it differently.
My opinion is that you should try to "fill the gaps" of each day. The bench day doesn't work shoulder abduction strength and the lateral delts, so doing lateral raises on that day "fills the gap". The press doesn't work the triceps as much as the bench, and doesn't work much of the sternal pecs, so the DB bench also fills that gap.
But if you prefer doing them on the other days, feel free to do so. It's your routine after all, do what you find better or more enjoyable~
>>35589950
>>35589995
I'm sorry bbys ): I took a pic that's too lewd and now I'm too apprehensive and timid to post it.
>>35595968
>>35595968
dear trappy-chan,
I want to be the Yusuke to your Keko-chan.
Love,
Hime
>>35595968
>apprehensive
Woman !
>>35594876
w-w-w-w-w-waaaahhh........
fffffff.....
t-t-tha.... t-that's too lewd h-hime...
I am starting the Starting Strength Program tonight because I got the form down with just body weight. When I go to the gym what should my test weight be
>tfw no trappy nips
>>35596536
http://startingstrength.wikia.com/wiki/FAQ:The_Program#What_weight_should_I_start_with_during_the_first_week.3F
>>35596518
yyou should just reply to my mails instead!
hmph..
>>35594876
>>35596518
Write more, she's turned on. So she gets slutty and post her tits ffs
>>35596828
WTF nooo I'm gonna go to bed kek don't bother
Don't derail the thread please kek
>>35596536
Start with your body's weight.
>>35578232
>>35578232
Great Thread OP. Wondering if anyone has that long ass post compliation from some guy giving out lifitng info. The first pic in his post was off some big, bald looking, strongman. He was talking about how most of things you read in fitness magazines are heresy, and how he was telling about some kid he was helping to get ready for competition.
Sorry if I can't give a better description
>>35595968
No offense, but your brother dresses like a /fa/ggot
>brown shoes with a blue skiny jean
>>35597203
> being rejected by society and therefore claiming current social norms are inherently wrong as a means of protecting yourself from pain
just deal with it. that's what's fashionable at the moment.
>>35597255
But I don't like it. That's how those tryhards at /fa/ dress, and it looks ridiculous, specially if what you want is to look cassually formal
help me out guys, this is my current routine:
*Monday Legs
====================
1 set warmup squats, 20kg 15-20 reps
1 set warmup squats, 40kg 10-15 reps
1 set warmup squats, 60kg ~10 reps
1 set warmup squats, 70kg ~8 reps
10+ sets squats at 5-8 rep range
4 sets warmup seated hamstring curls
8+ sets of seated hamstring curls at 8+ reps
2 sets warmup standing calf raises
6-10 sets standing calf raises at 8-15 rep range
4-8 sets 45 degree leg press at 5-10 reps range
Tuesday Chest
====================
4 sets warmup Bench Press OR DB press
6-12 sets Bench or DP Press at 5-10 rep range
4-8 sets cable flies at 8+ reps
4 sets of incline bench press at 6-10 reps
4 sets of decline bench press at 6-10 reps
Wednesday Back
====================
2-3 sets warmup pullups 5 reps
8+ sets of weighted pullups going to my max at 5 reps and then going back down
8-20 sets cable rows at 8+ reps
4-8 sets straight arm lat pulldowns at 8+ reps
6+ sets machine rear delt flies at 10+ reps
Thursday Shoulders
====================
10 minutes of various shoulder warmup (rotator cuff excersises, kettlebell halo, stretches)
3 sets warmup standing OHP at 10-5 reps
6+ sets of standing OHP at 5 reps
4-6 sets cable lateral raises at 8+ reps
8+ sets machine rear delt flies supersetted with standing calf raise
Friday Deadlifts with core
====================
5 sets warmup deadlifts
6-12 sets deadlifts at 5-8 reps
bodyweight ab work
superman holds
^^^^
thats it, occasionally ill change stuff around in order or add small excersises in between
is there anything blatantly wrong with my routine?
>>35597487
* currently squats and hamstring curls are not being done due to recovery from knee problems, but will start again within 4 weeks
>>35597468
This is obviously not casual though
And brown shoes with blue trousers is a classic combination
This seems like the place to ask for advice. My current routine is:
Week 1
======
Monday:
squat 5x5 90% of friday
bench 5x5 90% of friday
deadlift 1x5 90% of friday
barbell curls 3x10 +2.5kg more than last week
Wednesday
squat 2x5 90% of monday
OHP 3x5 30 90% of previous monday
negative chins 5x5
Friday
squat 1x5 PR
bench 1x5 PR
deadlift 1x5 PR
Week 2
======
Monday
squat 5x5 90% of friday
OHP 5x5 90% of friday
deadlift 1x5 90%
barbell curls 3x10 +2.5kg more than last week
Wednesday
squat 2x5 90% of monday
bench 3x5 30 90% of previous monday
negative chins 5x5
Friday
squat 1x5 PR
OHP 1x5 PR
deadlift 1x5 PR
For the monday deadlifts i do 1x5 in increments of 10kg up to 100kg.
I don't think it's very sustainable in the long run, but the idea is to get my lifts closer to the ratios should be since my squat is way ahead of my diddly (mostly due to grip strength, which has improved with this routine) and my bench and OHP are laughable.
>>35597586
Of course that isn't casual, I said casually formal, meaning a formal dress up but that ressembles the comfyness of casual clothing. the thing is, jeans break that fromal look, but somehow that's now classy even when it doesn't really looks good
