Previous thread >>35627273
>natty 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!
Trappy can you give me a PPLxUL example? I don't know if DL is pull or legs? How often should it change? how do I into huge chest and shoulders?
>>35664673
I can write you one. How long have you been lifting for? What's your bw and numbers?
>Push
OHP (alternate with Bench/Incline Bench)
Bench/Incline Bench (alternate with OHP)
Cable Lower Chest Raise
DB Flyes
DB Bench Press (flat or incline depending on what I did with the barbell - flat if I did OHP)
DB Cuban Press
Skullcrushers
Lat Raises
>Pull
Deadlift
Pendlay Rows
V-Bar Pulldown
Seated Row
Rear Delt Raise
Rear Delt Row
Facepulls
Incline Curls
Shrugs
Leg Raises
Fuck squats.. already got stumpy legs.
Most weeks I go 6 times a week sometimes everday.. Deadlifts only 1-2x/week though
Lots of rear delt work cause I've got a history of shoulder impingement.
Is this absolute garbage or okay? My lifts are going up even though I'm on a cut (which I will be for quite some time)
going for a really simplistic workout here
>did i miss anything?
i do a very thorough warmup so i think i'm getting enough volume (and calves) in. and yeah, i know my squat sucks, but i'm working on it.
>>35664744
your lifts won't go up for long with that volume (unless you're doing like every exercise for only two sets), especially at that frequency. 6x/week is hard on the joints and not recommended during a cut. even on a bulk i would only do 5x/week at most
>>35665161
oh and on the kettlebell press superset i'm going to do weighted chinups with the 32kg kettlebell. obviously low rep, but i'm already doing high rep pullups that day.
>>35664636
What workouts will give me even pecs and even lats with isolation workouts?
My left pec on my non dominant side has more depth and pokes out a little more
>>35665350
single arm bench press and single arm lat pulldown obviously
>>35665161
>Work every muscle group at least 2 times per week
What accessories would you add to SS for someone who's been on it for a few months with steady progress, and why?
Need help on new routine. Been following SS for a while but max squatting 3x a week is getting very mentally tiring. Also would like a more size upper body - most people don't even think I lift because my arms are super slim.
Stats:
6' 180 lbs BS 285x5, DL 375x5, BP 210x5, OHP 145x5, P Clean 190x3
Thinking of changing to a push pull routine to increase upper body volume and reduce squat frequency:
PUSH
3x5 bench or OHP, alternating
3x8 OHP or bench, alternating
3x5 squat
3x8 skullcrushers
PULL
3x5 deadlift or 5x3 power clean alternating
3x6-8 weighed chins / pull-ups alternating
3x8 curls
3x10 face pulls
advice?
>>35665161
Are you one of those guys who fell for the overtraining meme? I understand doing a minimalist routine, but yours is just sad. 1x a week frequency with low volume? Really?
>>35664743
For about a year I'm at. 75/2/2.5/3 pl8.
170 lbs at 6'0
>>35665402
>Tuesday
Lower Back 1
Glutes 1
Legs 1
Forearms 1
Biceps 1
Triceps 1
>Thursday
Chest 1
Front Delt 1
Triceps 2
Lats 1
Rear Delt 1
Biceps 2
Forearms 2
Side Delt 1
Traps 1
Core 1
>Saturday
Traps 2
Glutes 2
Legs 2
Core 2
Front Delt 2
Rear Delt 2
Triceps 3
Lats 2
i think i'm good, thanks.
>>35665512
i'm basically doing full body three times a week. total of 26 sets per session including warmup. takes about an hour
>>35665161
kek worst one ive seen yet, and i've been lurking these threads for days.
>>35665534
forgot Forearms 3 on saturday lol
>>35665413
Lateral Raises to help the OHP
Cable Crossovers to develop the chest.
DB Curls for the arms.
Some people like dips too.
Basically I'd do
A
Squat
Press
Deadlift
Dips if you want
Cable Crossovers
DB Curls
B
Squat
Bench
PC
Chinups
Lateral Raises
I think this is more than enough at this point.
>>35665161
I'd just swap the GHR with the chinups. This way you get more of a fullbody workout on every day.
A
Squat
Chinup
Hammer Curl
Skullcrusher
B
Bench
Pullup
GHR
Press
C
Deadlift
Hanging Leg Raises
Front Raise (would alternate with lateral raises)
Pullover
>>35665503
You can just do SS with added upperbody stuff, and remove the squats from the wednesday workout. It will work a lot better than doing a bad split.
Take a look at the top of this post of mine for an example of how to add stuff to SS.
>>35665592
great ideas, both of them. thank you
>>35665592
Thanks! OHP has been kicking my ass - and the gym I work out at has nothing smaller than 1.25 kg plates, making increments in OHP weight super-sucky. I think I'll add lateral raises and dips for now, then.
Hey guys, I could really use your input please. It would be greatly appreciated if you could put in the time in reading this.
I have been stalling on SS and have decided to switch to TM come February. Having read PPST and some ebooks on TM I put together a plan:
MO
Squat 5x5 90%
Bench/OHP 5x5 90%
Chins 3xAMRAP
RDL 3x12
TU
Squat 2x5 70%
OHP/Bench 3x5 70%
Curls 5x12
FR
Squat 5RM
Bench/OHP 5RM
DL 3RM
Dips 3x12
Pull-Ups 3xAMRAP
My reasoning for the high amount of curls is that after having done SS for months my arms still look underdeveloped. Is there any room to add an assistance exercise for chest? My tits are getting big but they are not looking "shapely".
>>35664743
Can I get one aswell? 58 kg 165 cm turbomanlet
Been lifting for 3 1/2 months
Looking to get aesthetic as FUARK
>>35665683
Oh yeah and
Bench: 54 kg
Squat: 65
Deadlift: 115
OHP: 40
All 5 reps
>>35665523
Fug I mean 50 kg ohp
Is this too minimal??
A
Squat 3x6
Bench 3x6
Rows 3x8
B
Squat 3x6
OHP 3x6
Lat Pulldown 3x8
I add other things like curls, core etc but those are the main lifts. Sometimes I do deadlifts but I havent really been working at it
>>35665644
Here are a few solutions to the microplate problem:
- You can buy microplates on the internet
- Some gyms have wrist/ankle weights that weigh 0.5kg. You can wrap these at the end of the bar.
- 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.
>>35665668
The routine looks good.
You can add cable crossovers and low cable flys for the chest, they are pretty important since the range of motion for the bench is pretty short. Add them to any day you want, it doesn't make much of a difference since they don't affect recovery at all.
You can also curl on every workout for the same reason.
>>35665683
>>35665702
Here's a simple 4-day split for novices
ABxCDxx
A
Bench 3x5
OHP 5x5 90%
Chinups 3xF or Weighted 3x5
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
B
Squat 3x5
Snatch Deadlift 3x5 80%
Abs exercises
C
OHP 3x5
Bench 5x5 90%
Chinups 3xF or Weighted 3x5
DB Supinating Curls / Hammer Curls 3x8-12
Skullcrushers 3x8-12
D
Deadlift 1x5
Squat 3x5
Abs exercises
Add weight on every workout. 1-2kg for upperbody, 2kg for lowerbody.
>>35665730
It looks good enough, you don't need much as a beginner. But you really should do your deadlifts.
I'm going to be playing college basketball next year. So I want to increase my vertical, speed, and agility. I also want to tack on mass though. I am willing to go to the gym everyday. I want to push myself as hard as possible. Should i follow a routine like SS? And do plyometrics in-between lifting days? I will also be playing basketball everyday. What type of plyometrics should i do also? Right now I'm just doing box jumps, broad jumps, and jumping rope.
>>35665702
small legs?
>>35664636
Keep cutting or Bulk?
>>35665818
ABCABCx
A and B are 60 minutes +/- 10, C is 120 tops. I don't jerk off between sets, don't look at people, don't talk to people, and the gym is so big I've never waited for anything.
is seated press machine any good? considering replacing db bench dropsets with it, they are annoying as fuck
>>35665753
thanks trappy; i will add crossovers on volume day and low flyes on intensity day for 3x12
>>35665753
Any way to add dips to that upper lower routine? Its one of my favorite excersises
Day 1:
Deadlift - 5x3
Dumbbell Rows - 5x5/arm
Planks - 3 until I fail
Seated Cable Rows - 5x5
Barbell Shrugs - 5x5
Day 2:
Bench Press - 5x5
Dumbbell Incline Bench - 5x5
Weighted Chest Dip - 5x5
Dumbbell Curls - 5x5/arm
Planks
Cable Tricep Pushdowns
Day 3:
Squats - 5x5
Barbell Curls - 5x3
Standing Calf Raises - 5x10
Lying Leg Curls - 5x5
Leg Press - 5x5
Day 4:
OHP - 5x5
Pushups - 5x15
Leverage Incline Press - 5x5
Planks
Day 5:
Repeat Day 3 (trying to increase my squat numbers)
>>35665702
>Squat: 65
>3½ months
A
Scooby Rotisserie 25lbx2
BB press 60 5x5
DB flies 20 3x10
OHP 25 5x5
Skullcrushers 20 3x8
B
Pullups 3xf
Alt Pendlay and Bent-over Row 25 3x8
DB curls 20 3x10
Bent-over DB lateral raise at 90 degrees 3x8
Chinups 3xf
C
Scooby Rotisserie 25x2
Lunges 20 3x12
Deadlift 90 5x5
Freeplate Calf Raises 50 3x8
Squat 70 5x5
D
Bike around town for an hour
Circle Walking
I got an oly bar for christmas, so I switched out parts of scooby's intermediate workout with lifts I could do with the bar.
Am... am I doing good senpai?
>>35665753
Trappy pls respond
Calisthenics Routine
Day 1-2:
Wide Pushups 15x2
Standard Pushup 15x2
Diamond Pushup 10x2
Incline Pushups 10x2
Decline Pushups 10x2
Weighted walking lunges until failure
Squats until failure
Burpees 10x2
Inverted Rows 10x2
Bar Curls 5x5
Overhead Press 10x2 or Supersets
Bicycle Situps 45x2
Spiderman Plank 45sec or until failure
leg lifts 10x2
For 2 Days
then rest
then repeat for 2 days with variations.
5,9 89kg
Currently doing a full body strength program Reg Park's 5X5:
A
Bench Press
Back Squats
Lat Pulldowns
Curls
Tricep accessory
Calves accessory
Forearm accessory
B
Deadlift
Front Squats
OHP
Rows
Calves
Foreams accessory
AxBxAxx
BxAxBxx
Been doing that for 6 months, lifts are:
OHP 65kg
Bench 95kg
Squat 150kg (front squat 120kg)
DL 175kg
happy with lifts but progress is now stalling. Want to work on improving my bench press most of all, getting it well over 100kg. Whats the best changes I can make to my routine to do this?
Bench three times a week and reduce squats to twice a week? add incline bench? dumbell work? Increase/decrease rep range?
Also noticing weakness and imbalances forming, probably due to barbell training. Shoulders, think I've injured a rotator cuff by just doing OHP. Can't do pull ups and I've had to switch it to a seated smith machine press to lessen the strain on bad shoulder. Also need some rear delt work and more tricep work as well as some more core accessories
cutting cos I'm a 22% fatty, would really appreciate some advice on how to optimize my routine if you have any
>>35664636
I do stronglifts 5x5, but I add in:
Day A
>Cable Flies 12x2
>Dumbbell curl 2x10
>Hammer curl 2x10
Day B
>Chinups 3xF
>whatever triceps exercise I feel like
And I do abs on any day, given I feel like it.
Is this a retarded routine? I am not entirely new to lifting, but I have had a long break and want to get my lifts up.
>>35665896
How many reps are you doing for your dips and pull ups xF? If you're doing more than 15 I'd suggest adding weight and staying around 10 reps. But if you're a fatty or something and can't do very many then never mind.
>>35666114
I think you got your sets and reps mixed up. Unless you really do 15 sets of 2 reps
>>35666171
oh shit you're right
>>35664744
Is that really too much Volumen? If so which exercises should I cut out?
Oi Trappy I want to add some triceps to my SS routine. What are some good exercises?
r8 (/fit/ will definitely hate this but w/e)
>Monday:
OHP 4x5
DB OHP 2x4-6
Pull ups 5xf
curls 3x8
wrist curls 4x15
reverse wrist curls 3x15
>Tuesday:
Deadlifts 3x3
Pull ups with pyramid sets (1 rep, then 2, 3 and so on until failure)
seated calf raises 3x25
standing calf raises 3x10
>Wednesday:
Squats 4x5
Bench press 4x5
DB bench 2x4-6
skullcrushers 3x8
pull ups - 9x3-4
>Thursday:
Deadlifts 2x5
pull ups - as many sets of whatever number of reps I managed on wednesday
>Friday:
OHP 4x5
seated BB OHP 2x4-6
pull ups - repeat of the hardest day this week
curls 3x8
wrist curls 4x15
reverse wrist curls 3x15
>Saturday:
nothing
>Sunday:
Deadlifts 3x3
Bench press 4x5
DB bench 2x4-6
skullcrushers 3x8
that's only the lifting routine. i do cardio 3 times per week, stretching/mobility work 4 times per week and handstand and L-sit work daily except saturdays.
>>35664636
Rate
AxBxAxx
>>35664636
Stats: 160lbs 5' 8" bench 70kgx5 DL 140kgx3 squat 100kgx5 OHP 42.5kgx5
currently doing a push/pull split ppxppxx
Push:
Bench Press 3x5/OHP 3x5
Squat 3x5
OHP 3x8-12/Bench Press 3x8-12
Incline Bench Press 3x8-12
Lateral Raises 3x8-12
Tricep Extensions 3x8-12
Pull:
Weighted Pull Ups 3x5/Deadlifts 1x5 1x3
Seated Cable Row 3x8-12
Single arm lat Pulldown 3x8-12
Shrugs 3x8-12
Bicep Curls 3x8-12
any advice?
I've posted this in the last thread and the only comment on it was "I think this is the largest overkill I've seen to date. kek
I don't think a non-mutant can survive this routine for more than a week, if they even make that far."
Is it really that bad? What would you change and why?
PPL (x2)
PUSH (alternating)
5x5 flat BB press OR 5x5 OHP
3x12 incline chest flies
3x12 DB incline chest press
3x12 landmine press
3x12 Arnold press OR 3x12 side lateral raise
3x12 DB OHP
3x12 rear delt raise
3x12 tricep pushdown
3x12 triceps rope pulldown
3x12 kickback or skullcrusher
PULL
5x5 DL
3x12 BB rows
3x12 wide grip lat pulldown
3x12 underhand cable pulldown
3x12 seated cable rows
3x12 DB curls
3x12 narrow EZ bar curls
3x12 hammer curls (subset)
LEGS
5x5 squat
3x12 leg press
3x16 lunges
3x12 hamstring curl
3x12 leg extension
3x12 inner thigh machine (or whatever its called)
?xF calf raises
hows this
its kind of like 5/3/1 for olympic lifts, with assistance being the main lift every minute on theminute (emom)
>>35666354
one lift a day of course, im busy with work/school so i find it easier to focus on one lift a day.
also ill so some back, rear delt and arm stuff a couple times a week
>>35666290
I might steal this routine brah.
>>35666323
>is it overkill
For the fags that do shitty ss variants and ppls yeah it is. Your pull and leg days aren't even that bad in terms of volume. Your push days look like fun however, how heavy do you go after benching?
>>35665755
samefag here
what do you guys think of this workout?
Monday - Chest/Triceps
Bench Press - 3x10
Incline Dumbbell Press - 2x10
Tricep Dips - 2x12
Tricep Pushdowns - 2x10
Burpee Push-Ups - 2x10
Tuesday - Legs/Abs
Squats - 3x12,10,8
Dumbbell Lunge - 3x2
Bounding - 3x10
Depth Jumps - 2x12
Jump Rope - 5x30-45 seconds
Plank - 2x60 seconds
Crunches - 2x30
Wednesday - Rest
Thursday - Back/Shoulders/Biceps
Pull-Ups - 3x8
Dumbbell Shoulder Press - 3x12
Cable Seated Row - 3x10
Dumbbell Front Shoulder Raise - 2x10
Dumbbell Lateral Shoulder Raise - 2x10
Bicep Curls - 3x10
Hammer Curls - 3x10
Friday - Legs/Abs
Knee Tucks - 2x20
Lunge Jumps - 3x12
Box Jumps - 3x8
Band Resisted Backboard Touches - 3x10
Speed Dribble with Harness - 3x15 seconds
Band Resisted Lay-Ups - 3x8
>>35666421
>For the fags that do shitty ss variants and ppls yeah it is.
I don't understand this part. What do you mean?
>Your push days look like fun however, how heavy do you go after benching?
I was thinking of removing some stuff from push but don't know what to remove. I feel like everything there serves a purpose but I am a noob so what do I know.
The comment about it being for mutants is very exaggerated tho, because I was able to survive, recover and make gains from it.
Pic related is progress from Jan2015 to start of sep2015. Granted that picture is 4.5 months old but I have since continued to progress and make gains, but didn't take any more picture since that one.
>>35666323
>I've posted this in the last thread and the only comment on it was "I think this is the largest overkill I've seen to date. kek
I don't think a non-mutant can survive this routine for more than a week, if they even make that far."
those are the people who bench 5x5 twice a week on SS and its equally shitty variations and three years later have about as much volume on chest as a chicken and bench 2pl8
I've been doing >>35665896 for 9 months now, and even though I'd prefer to do ABCxABCx rather than ABCABCx (can't because gym is closed on sunday), I'm natty and not burned out.
Don't listen to retards who continue to parrot SS/SL bullshit, they are the same retards who post progress pics with like 5% visual improvement per year and preach "no curls", "don't overtrain" and "squats 3 times a week" in the same sequence.
>>35666323
stats?
>>35666508
>>35666323
>>35666421
>these people think they get any benefit form doing 35 sets instead of 15-18 and training 6 days per week instead of 4-5
>>35666508
>Don't listen to retards who continue to parrot SS/SL bullshit, they are the same retards who post progress pics with like 5% visual improvement per year
but they still look better than you, because you only talk without experience. people who do that kind of insane volume usually look like >>35666470
>>35666470
Post numbers.
>>35666470
>The comment about it being for mutants is very exaggerated tho
Pretty sure that comment was supposed to be very exaggerated and funny.
>>35666599
>>35666599
DL went from 40kg (88 lbs) to 150kg (330 lbs)
squat went from 35kg (77 lbs) to 105kg (231 lbs)
I am too ashamed to post my bench numbers because my right pec is deformed (you can see that in the September pic) and makes me wanna stop benching.
(all lifts are for 5 reps - I never tested 1RM)
>>35666470
>what do you mean
Kek disregard that part. I meant that most people aren't used to that volume because some are so used to shorter workouts like ss
And yeah the mutant comment was retarded. Advice I'd recommend would be to lessen the rep range for some of your push moves to 8 while going a little heavier maybe. I'd say take out a tricep exercise for dips but who knows how your shoulders would feel. Take out the Arnold or db ohp and replace with side lateral raised
Also deadlifting then barbell rowing twice a week might be killer on your back in the long run so be wary of your form and how your lower back feels obviously, and replace underhand pull down and ez bar curling with weighted pull-ups/chin-ups (alternate).
For legs I guess you're fine maybe another hamstring move
Your physique is developing very nicely especially your shoulders and chest. Eat more though for them gains son
>>35666597
that anon lifted for 9 months and he's almost out of DYEL mode. if he listened to SS/SL fags, all he'd have to show for it would've been slightly thicker legs.
Anybody had any success with PHAT?
>>35666470
>>35666735
Here's the results from SS+TM in around 12 months.
Never did more than 20 sets per workout, mainly stayed within 15-18 sets.
3 days per week.
>>35666597
>insane volume
Holy shit it's not that bad, we get the fatties and skinny fat fucks would puke their guts out but the volume isn't insane.
>>35666539
This guys right btw
been running Madcow for a couple weeks. Anything I should add onto the base program?
Monday
Squats 5x5
Bench 5x5
Row 5x5
Back extensions 2x10
Hanging leg raises 3x8
Wednesday
Squats 4x5
OHP 4x5
Deadlift 4x5
Chinup 3x10
Friday
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Row 4x5, 1x3, 1x8
Dips 3x10
Curl 3x12
Skullcrusher 3x12
>>35667129
It looks pretty good overall.
One suggestion is that you could have more floor pulls during the week. Power Cleans/Snatches or Light Deadlifts. It might help with the DL progression.
>>35666323
Too many overlapping and redundant stuff. My comment about mutants was a joke bby, but you get the point - the volume is too much into diminishing returns. Pretty much this >>35666539
>>35666354
>>35666362
You should do way more sets for the snatch and the C&J. The lifts are a lot about technique, so it's pretty important to actually train the technique. It's not uncommon for weightlifting routines to have 10+ sets of C&J. Low reps, of course.
>>35666298
Squats and deadlifts belong on the same day, both are a leg/hip exercise. If you feel the effort is too high for doing both on the same day, do lighter squats on the days you deadlift (and do the deadlift first). You can do 5x5 at 75% or 3x8-12. I like the 5x5 work a bit more because you can regulate the effort by changing the weight - if you feel like you can handle more load, you can just increase the weight.
I'd say the incline bench isn't very useful since you are already benching and ohp'ing a bunch on the same day. You will benefit more from doing something different, like cable crossovers or low cable flys. Or perhaps paused bench.
For the shrugs I recommend you use barbells, since it allows you to use much heavier weights.
Other than that it looks great.
>>35666261
Skullcrushers are the most important one. Remember the bar does not go to your forehead, it goes above your head and then further down. This allows you to include shoulder extension to the movement, which is part of the function of the triceps.
Closegrip Bench and Dips are also pretty good, though they are more of a compound movement than a triceps isolation so I'd favour the skullcrushers.
Rope pushdowns can also be pretty good if you extend the shoulders at the bottom.
Where's the best place for front squats on SS and TM?
a
Squats
Bench
Bent over rows
Curls
Calves
Abs
b
Deads
OHP
Pullups
Skullscrushers
Calves
Abs
alternate every other day
5x5 or 3x6-10 on most lifts depending on how i feel
>>35666141
The accessories you add are completely fine, but SL is a pretty bad routine and will lead to a lot of stalling and deloading.
I recommend you do SS instead http://startingstrength.wikia.com/wiki/FAQ:The_Program
If you're gonna stick with SL though, read pic related and use this model of progression instead. This will save you from lifting too light for too long and from stalling too soon.
>>35665945
Of course! You can add them on any day you feel works best for you. I'd say probably on day C instead of the skullcrushers? Try it and see what works for you - it's your routine, after all.
>>35667337
Wednesday workout.
>>35666290
Pretty good.
>>35665755
A fullbody workout 3 times per week plus plyometrics on the off-days does sound like the best in your case.
Here's an adapted SS routine to include more power work and a few accessories.
Read pic related to have an idea how progression is supposed to go.
AxBxCxx
A
Squat 3x5
Press 3x5 / Push Press 5x3 (alternate)
Deadlift 1x5
Cable Rows 3x8-12
Skullcrushers 3x8-12
B
Squat 3x5
Bench 3x5
Deadlift 1x5 (until your DL reaches +-100-110kg - then change to Power Snatches 8x2)
DB Supinating Curls 3x8-12
Cable Crossovers 3x8-12
C
Squat 3x5
Push Press 5x3 / Bench 3x5 (alternate)
Power Cleans 5x3
Chinups 3xF or Weighted 3x5
Lateral Raises 3x8-12
>>35667307
this guy>>35667129
I was initially gonna run it with power cleans instead of rows for dat trap development. But I did some reading on it. PC help a lot with athletic ability and power. Rows hit your arms more though, because it is a lower volume program (relatively speaking) I decided the arm work was worth it.
Where would be a good place to put it in? and what kind set/rep range? I would probably do Power cleans or snatches. less complicated IMO
>>35667510
Is that front squats instead of back on Wednesday or as well as?
Also thoughts on putting Oly lifts into it? I'm guessing change power clean to clean and jerk? What about dat der snatch?
>>35667307
trappy post bewbs pls :^)
>>35667578
Instead.
Yeah you can do it alternating like Deadlift 1x5 / Clean & Jerk 6x1 / Snatch 5x2 instead of just alternating between DL and power clean.
>>35667559
Do Power Cleans or Power Snatches instead of Back Extensions on the first day. You can do ramping sets 5x3 (just like the 5x5 stuff).
>>35666120
Best way to progress on the bench is not just increasing the frequency, but varying the volume and intensity throughout the week.
You can do 5x5 at 90% on monday, 3x5 competition pause at 80% on wednesday, and 1-3x5 adding 1-2kg on friday.
The smith machine press isn't the best idea, since it has a fixed bar path. I suggest you use dumbbells instead.
Do facepulls on any/all days
>>35666028
What does your week look like? AxBxC?
It looks fine overall, but I'd need to know how the week looks like to help further.
Oh, and I recommend barbell squats instead of lunges.
>>35667738
You can come see them here if you want~
>>35667849
trappy, do you happen to have any good lower body focused routines for women?
>>35667918
This one is lowerbody >only<, but if you're a natural woman you should also train your upperbody. Take out some of the volume of the lowerbody work and add in OHP, deadlifts, and lat pulldowns or chinups.
>>35667849
I wanna see them and nibble on your soft nipples as we exchange salivary fluid and become one <3
post beewwbbbss :c
>>35667976
Why did you decide to become a girl?
>>35668008
I have always been one
>>35667976
thanks, I was asking for my gf.
>>35668070
Ok but what made you realise that?
>>35667307
i do at least 14 sets of snatches and cleans every day though? 4 being heavy then the remaining 10/12/14 being technical/speed work
>>35668238
Oh ok. I didn't really understand what was going on the pic then, sorry.
>>35668231
Lived through childhood as a repressed girl, then puberty hit and I started understanding and learning more about myself.
>>35668351
are your parents ok with it?
>>35668351
otherwise, what do u think about the whole one lift a day thing?
>>35667849
Can you help me with a routine for my dad? He has been lifting for a few months. I want him to do squats and deadlifts, but his mobility is horrible. He can't even do body weight squats. And he has really bad kyphosis, like a fucking hunchback, so idk if I'm comfortable teaching him deadlifts. Don't want him to snap his shit up. Can you suggest exercises for fixing bad posture?
Right now he's doing this. Home gym btw
A
Bench Press 3x5
Dumbbell row 3x6-8
Lat pulldown 3x8-12 (too weak for chinups)
Lateral raise 3x8-12
DB curls 3x8-12
Skullcrushers 3x8-12
Abs
B
OHP 3x5
DB row 3x6-8
Pushups 2x8-12 last set to failure
Lat pulldown 3x8-12
Curls
Skullcrushers
>>35667849
>>35666120
Okay thanks, I'll bench 3x a week and give the pause press/lower rep range variances a go to improve on PR
I'll also try the face pulls and db press to fix my shitty imbalanced shoulders
Thanks for the tips :v)
>>35668351
Would you say 4chan culture (trap culture whatever) influenced you in any way?
>Pull-push-legs + fullbody
>Pull-push-legs + upper-lower
Why? I've never heard of such a thing. Did that trans guy make this up?
>>35668986
PHAT is PPL+UL and is pretty famous
How do I into this mode?
>>35669019
No it isn't
>http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Rate pic related please?
>>35669145
PHAT can be. Layne said you can organize the hypertrophy days however you want.
My routine pic related
My current lower/upper split what do u guys think?
Lower
Squats 3x8
Deadlift 3x8
Hip Thrusts 3x8
Calf raises 3x8
Abdominals 3x8
Upper
Bench press 3x8
Pendlay row 3x8
Dips 3x8
Chin-ups 3x8
Overhead press 3x8
>>35669410
x3 what?
so some kinobody one that I'm enjoying but not sure if its all legit advice
>>35667849
ABCA+DB+DCD, with the first A on thursday. I use the D workout as my rest day, but I get bored on my weekends so I've been doing D in the mornings and the A or B in the evenings.
>I recommend barbell squats instead of lunges
Do you mean just do one or the other? I've been doing both.
A: Legs + Shoulders
Squats
Standing Barbell Overhead Press
Alternating DB Front Raises
Leg Curl
Calf Raises
B: Back and Biceps
Deadlifts
Bent Over Row
Pull Ups
Seated Row
BB Shrugs
BB Curl
Alternating DB Hammer Curls
C: Chest + Triceps
Bench Press
Incline Bench Press
DB Chest Flys (or chest fly machine)
EZ Bar Skull Crushers
EZ Bar Close Grip Press (supersetted with skull crushers)
This is hitting everything twice a week, right?
>>35668986
There's also the zyzz workout that is 4 days BB split + 1 day of full body.
>>35670561
Nope
>>35670561
Only if you do it ABCABCX
>>35670644
Didn't Zyzz do a brosplit?
>>35664636
> trappy-chan pls halp
My female friend has join gym with me and she need good routine to lose belly and leg fat she also wants to develop good ass
Please make routine for her
Thanks in advance
A:
Bench press 2 x 5, 1 x 5+
Deadlift 1 x 5+
Weighted pull up 3 x 6
Weighted dip 3 x 6
accessories
B:
OHP 2 x 5, 1 x 5+
Barbell row 2 x 5, 1 x 5+
Squat 2 x 5, 1 x 5+
straddle back lever 3 x 10s
accessories
Have any of you guys done greyskull LP? How has it worked out?
Instead of having AxBxCxx im running AxBxAxx, BxAxBxx
>>35671260
what does 5/3/1 mean?
>>35672122
Monthly progression bro split.
I have read the sticky and have lurked for a while, but I have been hovering around my current weight of 195-200lbs (5’10” 23y/o) and progress on my goal of becoming lean/fit losing my gut has slowed down to a near-halt.
So, in my attempt to research if I have a good routine or not, I’ve found that there’s a lot of conflicting information out there, especially when on /fit/ where people are anonymous and you have no way to know how credible their advice is. That said, I trust that you guys in this general know what you’re talking about.
1. What kind of weekly routine should I be doing at the gym? I am willing to put in the work for an aggressive program to be as fit as I can be before the summer (where I will be going on a long trip). In other words, something much more intensive than 3 days a week. I don’t know if I should be focusing on strength training now (and how much powerlifting included with that), or more focus on cardio to lose my remaining weight.
2. What kind of diet should accompany this? A bit of specifics for foods are appreciated. I know dairy should be extremely limited when trying to lose weight. Does this include Greek yogurt, low-fat cottage cheese, and low-fat sour cream?
3. What vitamins, supplements, (and pre-workouts, if any [I haven’t messed with any PWO’s yet]) should I be taking? For this question, I need specifics brand-wise, since there is often disagreement it seems on this area. Saying a particular vitamin or “a multi vitamin” isn’t specific enough; I just want to buy the exact recommended thing and have peace of mind.
>>35672357
The routine I have been doing lately is: Chest day, back day, Bi&tri day, leg day, (optional, if I’m sore) day of rest, and repeat. So 4 day routine, 1 day (if I feel like it) rest, and repeat.
My dietary habits currently are: I begin each day with some steel cut oats and granola, mixed with almond milk and microwaved. I try to eat veggies (A medley of carrots, peas, green beans, and corn. Broccoli, baby spinach, kale, and mushrooms) with my lunch and dinner. I eat around ~8 oz of grilled chicken breast daily, and salmon or shrimp for dinner ~2 times a week. I snack on baby carrots when hungry. I don’t drink anything besides water (no coffee or tea, either)
I currently take Astaxanthin (4 mg/day, Meijer brand), as in a few of the archived threads have recommended it for joint repairing, skin health and eyes. I was taking GNC men’s sport multivitamin, but didn’t buy more when I ran out. A lot of people talk down to GNC on here (say it’s overpriced or shit), so at the very least I need a good vitamin recommendation. Additionally, I live in a northern state, so with winter overcast, short days, and a “night owl” sleep schedule, I get minimal sunlight. Should I take some sort of fish oil or similar for this?
Again, I have read the sticky, and after lurking, I’m not sure what exactly I should be doing, so please help me get on track to looking good by summer, which in my mind is getting down to a good body fat percentage (8-10%?) while still retaining some tone. I’m willing to put in the work of 4-6 workouts a week.
Lastly, sorry for writing you guys a damn book, but I just want to be thorough, you know?
Doing 531 BBB v2 and my next 6 week cycle l was planning on doing 5x5 80% for two weeks 5x3 90% for two and 5x1 100% TM for the last two. Plan on doing warm up sets at 50/60/75% of the BBB weight. Still doing pullups and db rows on bench and press days but dropping accessories on squats and dead days.
Too much?
Hey trappy, was going to ask you if I should add more volume to this routine you made for me yesterday.
>>35672644
>>35672644
This is what I've been following for the past few weeks and have been keeping up with it fine.
A: Back/Bis/Forearms
Deadlift 2x5
Lat Pulldown 3x8
Cable Rows 3x8
SGHP 4x6 OR Chins 3x8
EZ Curls 3x8
Preacher Curls 3x8 // Wrist Roller x3
B: Chest/Shoulders/Tris
Bench Press 3x8
OHP 3x8
Incline Bench 3x8
Cable Flies 3x8
Side Raises 3x8
Pushdowns 3x8
Seated French Press 3x8
C: Legs/Abs/Calves
Squats 3x8
DB Split Squats 3x8 OR Front Squats 3x8
Leg Curls 3x8
Plank 3xF
HLRs 3x8 // Side Bends 3x8
Calf Raises 3x12
X
Upper
OHP 3x4-6
Barbell Rows 3x4-6
Incline Bench 3x6-8
Hammer Curls 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Lower
Squat 3x4-6
Deadlift 1x5
Front Squats 3x6-8
Stiff-legged Dumbbell Deadlift
Calf Raises 3-5x12
X
>>35671659
Read the fucking sticky you goddamn retard
Probably underage as well
>>35666323
wow, you must be abusing all kinds of roids if you are seeing results from this volume.
>>35672864
The volume isn't that bad. The problem is, if you can do all those exercises, then the weights are way too light.
How can I improve pic related? Goal is strength, too much volume or not enough?
Was thinking of making the second pull day more hypertrophy and higher reps, especially on pull ups, rows and curls - My back and arms are already ahead of my bench and OHP strength wise anyway
How heavy of a weight do I pick for exercises? How often should I go to failure/what intensity should I train with? Progression?
thanks boys
>>35672669
Looks like a good split to me, I'd do core/abs more than once a week tho
Just finished my 2nd day of stronglifts 5x5, what am i in for /fit/?
>>35673150
Brotein farts.
What's a good Push/Pull routine for primarily strength but also has a focus on aesthetics
>>35673150
If I liked that video does that make me gay?
>>35673298
I've memorized the lyrics by heart, it's not gay.
Oooh yaaah that's more like it keep pouring
>>35668427
At first they found it funny that I crossdressed as a child. Then as I grew up and didn't stop they started grounding me. But I still kept doing it and trying to hide from them. Eventually they realised it was just who I was and ever since my psychiatrist talked to them about all of this they have been very supportive and giving me lots of love.
I'm very lucky to have a supportive family and friends.
>>35668699
Not really, I've been this way before 4chan even existed.
>>35669422
I suggest 3x5 for the main lifts, since that allows for way faster progression and it has no downsides (muscle growth is basically the same)
For the deadlift, 1x5 works better for a beginner. Then after you reach a high deadlift number and it gets hard to progress twice per week, you can start alternating between 3x5 at 80% and 1x5 for PR attempts.
>>35671659
Try this one >>35667976
Lower the lowerbody volume by removing an exercise or two, and add OHP and Deadlifts for the upperbody.
To lose belly fat she needs to do cardio.
>>35672098
SS works best for the start since you deadlift 3 times per week. But if you can't milk the initial deadlift gains anymore, then GSPL is fine.
If you're doing Phraks, do NOT deload when missing the last set. Only deload if you've been missing the FIRST set for at least a week or two. If you're missing the last sets, eat more, rest more during the day, get better sleep, drink more water during the workout, and rest longer between the sets (4-5min rests are pretty standard).
>>35672357
If your main goal is to lose fat, focus on doing lots of cardio. Bike, running, treadmill, rowing machines... Do what you find fun.
The most important part is the diet. Stop eating junk food and fast food and find healthy stuff you enjoy - then track your macros (IMPORTANT) and try to eat at slight caloric deficit.
For the gym routine, you should start with http://startingstrength.wikia.com/wiki/FAQ:The_Program and stick with it for at least 3-4 months.
Beginner-intermediate here. I know just running SS or other proven, simple programs would likely be more effective for pure weight progression but none has had the combination of high variety and medium volume that I'd like, if possible.
I take little credit for it since it is basically Fierce 5 (I've been off fit for the last couple years so I wonder what the opinion of it is here) with an original day C (my A) instead of rotating A and B.
A
Deadlift 3x5
OHP 3x5
Flyes 3x8 / Dips 3x8
Chin-ups 3x8
Leg Curls 3x10
Leg Extensions 3x10
B
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Reverse-Flyes / Face-pulls 3x8
Skullcrushers / Triceps Pressdowns 3x8
Barbell Calf Raises 3x10
C
Front Squat 3x5
Incline Bench 3x5
Romanian Deadlift 3x8
Pull-ups 3x8
Preachers / Hammers 3x8
Ab work
the / means that I'll either alternate them or pick one along the way. Mostly indecision for now
ab work refers to 15min ab workouts that my gym has every o'clock, they feel effective to me
>too many isos
If this is the case I wouldn't mind removing some
>leg extensions are shit
I keep reading this, but also that doing them on the 90-180 range is okay. They're there mostly because I don't squat on that day
any input is greatly appreciated.
Rate mine senpai
19 years old, 6'0 , 149lbs
Monday: Chest/Biceps
4x8 Incline Dumbbell Press
3x4 Bench Press
3xF Chest Dips
3x8 Barbell Curls
3x8 Preacher Curls
Tuesday: Legs/Calves
4x3 Squats
3x6 Lunges
3x8 Leg Press
3xF Leg Extensions
3x8 Leg Curls
Wednesday: Back
3x8 Lat Pulldowns
4x3 Deadlifts
3x8 Bent Over Rows
3x8 Dumbell Rows
3x8 Hyperextensions
Thursday: Shoulders/Triceps
4x8 Shoulder Press
3x8 Upright Rows
3x8 Front raises
3x8 Lying Rear Delt Raises
3x8 Close-Grip Bench Press
4x8 Pulldowns
3x8 Skullcrushers
Friday: Full Body
3x3 Deadlifts
3x4 Squats
3x5 Weighted Pull Ups
20 min Biking
>>35664636
I'm an absolute beginner and have just started the routine in the 'Brain Over Brawn' book, basically M-W-F, alternating between a hip-push/shoulder-pull and hip-pull/shoulder-push day. I'm trying to avoid going to an actual gym right now and am using a heavy army bag, as per the book.
>>35672644
>>35672656
You can add a few more accessories for the upperbody, but don't go overboard. At the point you are in, they don't make much difference - so focus on getting your numbers higher, muscle growth has lots of diminishing returns for a beginner and you don't need more than around 15-18 sets for the upperbody.
For the lowerbody I recommend you actually stay away from accessories for now. If you want, split squats at 8-12 reps are fine. But you don't need high lowerbody volume at all - so focus 99% on the main lifts.
Besides, a Squat + Deadlift workout should take quite a while since you're likely to take 5min rests between the sets, and the deadlift requires a bunch of warmup sets after your numbers get high (of course you don't need to rest that much between warmup sets, but they still take long).
Abs/core exercises are good and you can add them to the lowerbody days.
>>35672965
Looks alright, but you should do squats 3x5 as the first exercise on pull days (or do the weighted pullups first).
For the pullups, 5x5 isn't very useful. Do 3x5 and then two back-off sets of 2xF chinups.
For the push day, you can add lateral raises 3x8-12 and cable crossovers 3x8-12. Skullcrushers if you feel your triceps is weak (though it shouldn't be, benching will develop them just fine for a beginner).
>>35673150
You're in for very slow progression and a suboptimal routine - and then a bunch of deloads later on (and likely getting stuck at 50kg OHP forever like most people who do SL)
Do http://startingstrength.wikia.com/wiki/FAQ:The_Program instead and follow the progression scheme described in this picture. >>35667510
>>35673855
Do the OHP first on A, and keep the deadlift sets low (1-2x5 is more than enough for a beginner). You don't need leg extensions that day, you're squatting more than enough per week and the deadlifts train your leg just fine (though it focuses more on the posterior chain, but it doesn't matter much at this point).
The rest looks fine.
>>35673920
>>>35673855 (You)
>Do the OHP first on A, and keep the deadlift sets low (1-2x5 is more than enough for a beginner). You don't need leg extensions that day, you're squatting more than enough per week and the deadlifts train your leg just fine (though it focuses more on the posterior chain, but it doesn't matter much at this point).
>The rest looks fine.
So swap OHP and Deadlift order? Also, I've lifted for a couple years which is why I had it at 3 sets rather than 1. I will give 2x5 a try though if it's still best though.
Are the leg curls a keep then? Also, anything I should swap the extensions out for?
Thanks a bunch for the help.
>>35673812
Hi, thanks for the reply. I'm >>35672357 .
I forgot to include that with every 1 hour of lifting weights workout, I run a mile (in about 8:50 but improving) and also do 15 minutes on the bike at medium resistance with 20 second bits of high resistance. Any tips on what else to add to this? I was thinking either more running or maybe elyptical. I'm not sure if the type of cardio matters as long as I just do it.
I will switch my lifting routine to SS as you recommended.
Regarding diet, I already have entirely cut out all fast foods and sweets. I think my biggest problem is overeating and a lack of variety. The wiki covers this adequately, but maybe you have some other ideas to make me not want to eat so much, or feel more full from the food I do eat, aside from drinking a lot of water.
Lastly, I'm still quite clueless on a multivitamin, and other additional ones like fish oil.
Thanks again.
I go 3 times a week. AB split
6'2 103kg
I have a lower back injury so I can't diddly or do any leg exercises (No squats, legs press ect..)
My lifts are decent
1 rep maxs
75kg OHP
120kg Bench
A
Bench 3x8 (100kg)
Incline bench 3x10 (60,65,70kg)
Tri pull down 3x10
Curls 5 x7-8 (18kg dumbbells)
Cable wood choppers 4x10 on each side
B
OHP 3x7 (65kg)
Lateral raises 3x12 (8kg dumbells)
Face pulls
Lat pulldown 5x10 (70kg)
That sitting down row machine thing 5x10
Then I might add in some leg curls or more arm curls. My biceps are very lacking.
Please rate also please suggest improvements.
Others with spinal injuries very welcome suggest lifts. (l5 s1 disk injury here)
M 5'10 215 (not sure of BF, im pretty dense, not super fat, but fatter then I want to be)
Finally hit my goal lifts of 300 bench, 400 squat and 500 Diddly
So now I would like to CUT, what do I need to change, I want to keep as much strength as possible and eventually have these numbers at 200 lbs, then eventually at like 190.
Should I maybe not lift as much and spend the time I would be lifting running/ biking?
I have been doing yoga as well for my hips
I do PPL
Push
bench 5x5 (250)
OHP 5x5 (135) (165 max atm, havent tried in a while, would like to get to 225, I know this is really far away tho)
Incline 4x8 (155)
(If no weight in brackets, It usually depends how I am feeling or how much time I have, I will always get the first 3 exercises in each day but time does not always permit)
3x12 Pec flies
3x8 Skull Crushers
4x12 Lateral raises
4x12 tricep pushdown
Pull
Diddly 3x5 (395)
barbell rows 3x10 (150)
lat pulldowns 3x10 (should switch to pullups I think)
rear delt fly 3x12
cable rows 3x10
barbell curls 3x12 (70, I dont really do arms that much, but I think I should start)
DB hammer curls 3x12 (22.5)
Face pulls 3x10( my shoulders are rounded from my chest being stronger than my back? need to work on posture, read these were good for it, seems to be working)
Legs
squat 5x5 (255) ( my max was 400 in november, fucked my hip up randomly so I deloaded, current max is 365, but thats mostly because I dont want to max and aggravate it again, I could definitely do 400 still)
Leg extension 3x10
leg curl 3x10
calf raises 5x25
Abs is supposed to be on leg day but I never have time for them individually, they get enough from squat and deadlifts right?
Sorry if this is a rant, just trying to figure out what I should be doing. Is it dumb to do legs+shoulders? leg day is always my fastest workout
anything is appreciated!
>>35673920
No worries I'll stick with main lifts for legs, thanks for the advice <3
If I have 2 leg days a week as part of PPLPPLx, would this work? I don't like deadlifting on my pull day.
Legs (Quad/Ham/Calves):
Day A
Barbell Squats: 4x5
Romanian DL 3x8-10
Reverse hyperextension 3x8-10
Leg Extensions 3x10-12
Hamstring Curls 3x10-12
Standing Calf Raises 5x10-12
Cable Crunch 3x25
Day B
Deadlift 2x5
Front squats 3x8-10
Reverse hyperextension 3x8-10
Leg Extensions 3x10-12
Hamstring Curls 3x10-12
Standing Calf Raises 5x10-12
Cable Crunch 3x25
On mobile so apologize for any mistakes.
Just bampin for my trappy pie
>>35667510
dope thanks, any plyometrics you reccomend?
>>35665755
>>35667510
Just be aware: full plyometrics, especially on supposed 'off' days can be extremely taxing, and if you haven't developed your technique and movement patterns you can cause yourself a significant amount of potential damage, especially when paired with actually playing basketball. Ensure that you have a very good squat first, and then build up into plyometrics slowly: most people these days have very poorly conditioned ankles/shins/knees and weak muscles in the pelvis, and thus are prone to poor movement patterns during an exercise that can quite easily put up to 6-8 times your bodyweight of force on your limbs and joints.
if I go 4 days a week, is it better to have my routines as;
Chest/Arms
Legs/Shoulders
Back/Arms
Chest
or PPL+F and how does that work, can someone show me a routine with it written up for an example
>>35675067
I'm squatting about 200lbs 5x5 rn, what should i get it to before starting plyometics?
Trappy what routine should I do for my goal?
I'm 6'1" 145 pounds skinnyfat.
I just want to be be about 170 pounds lean and fit looking.
I've always thought I have really bad gyno but I'm starting to think it's just fat.
All I like doing is surfing so I guess I wanna look good doing it for once.
Should I still do SS because I'm skinny, or some sort of split PPL?
I'll post an example of what kinda body I want in a second but this is me now
>>35675532
this or that brad pitt fight night kinda body type is what I wanna look like
So im 6'0, 148 lbs and have been doing literally reddit: the program for a while with some modifications because i have shit shoulders. Is this shit and should i change it?
lifts are 275 dl, 215 squat, 115 bench, 95 ohp (switched to landmines since these hurt to do)
ABCABCx
A: Pull
DL 1x5
T-Bar Row 3x5
Lat Pulldown 3x8
Seated Cable Row 3x8
Face Pulls 3x12
DB Curls 3x8
Hammer Curls 3x8
B: Push
Bench 3x5
Landmine Press 3x5
Incline DB Press 3x8
Tricep Pushdowns 3x8
Overhead Tricep Extensions 3x8
C: Legs
Squat 3x5
RDL 3x5
Leg Press 3x8
Hamstring Curls 3x8
>>35675415
At a minimum, I'd say a 1-rep max of 1.5-2 times your bodyweight for a backsquat. Then I'd do some of the simpler 1-leg squat progressions up to some decent pistol squats, and then begin some of the easier plyometrics. Say 5 pistols or so per leg if you can, and then begin the plyometrics, starting slow and low volume with close attention to your takeoff and landing mechanics: knee tracking, ankles, etc.
>tfw some shredded Chad is working out across from you while you start with the empty bar doing SS 3x5
Holy shit this feels embarassing.
>>35673920
pls respond
>>35664636
newbie with 7 weeks into SS
What's the ok gap between sets specially the 3x5 main sets>
>>35676783
enough to do them
don't let anyone tell you that you need to go before you're ready because thats how you hurt yourself
>>35675785
honestly, don't sweat it, man
I just started SS last week, and was nervous as fuck going into the gym for the first time and having to just start with the bar but, in reality, no one gives a shit.
Just try not to sweat it. Fuck, I was trying to adjust the hyperextension bench and I just straight up pulled the part with the pads out and dropped it on the ground today. No one cared. I just laughed at myself and put it back on and continued on.
It's all in your head, brah.
>>35676963
Thanks anon, this actually does make me feel a little better. I probably would've been fucking super embarrassed if I'd messed up equipment, I need to learn to laugh at myself more.
>>35675785
not hiim >>35676963
but will say the same, 7 weeks into my SS, started with the bar too!
>>35675576
Fuck, I'd love to know that guys routine. That's like goal body 4 me tbqh
>>35675576
>>35677580
Roids x F
seriously cunts if you wanna improve your deadlift in the slightest 1x5 is not even close to enough. 7x5 or at least 5x5 is the way to go. 1x5 is barely a stretch.
LOWER STR (TUESDAY)
SQ 1x4-6, 1x6-8, 1x8-10
DL 1x4-6, 1x6-8, 1x8-10
ABS1
Optional #1
Optional #2
ABS2
UPPER 1 (THURSDAY)
OHP 1x4-6, 1x6-8, 1x8-10
PU 1x4-6, 1x6-8, 1x8-10
Incline DB 3x6-8
DB Rows 3x6-8
Optional #1 3x8-10
Optional #2 3x8-10
POWER (SATURDAY)
Power Clean 6x2
Box Jumps 4x4
ABS1
ABS2
UPPER 2 (SUNDAY)
BP 1x4-6, 1x6-8, 1x8-10
PU 3xF
DB Press 3x6-8
Rows 3x6-8
Optional #1 3x8-10
Optional #2 3x8-10
6´2-3 / 190cm
190lbs / 86kg
>DL 319x5 Double overhand, no belt
>SQ 264x5
>BP 209x4
>OHP 154x4
>PU around 12-15
I don't use a belt or mixed grips and stuff like that. These days I train to be more explosive and avoid injury as I am already quite happy with my size everywhere except bis and tris. Also play sports a few times a week and jog 2x per year. Will lean down in a few weeks, probably to about under 10%, so maybe 176-180lbs. Ignore the text on my back, lol, it was a get well message for my gf.
>>35677713
I do 8x3.
>>35677713
You're either too much of a beginner or too advanced.
I've been doing 1x5 and my deadlift is over 150kg after 6 or so months on SS.
>>35674745
My pie is all yours bby~
>>35673877
I'd say do the bench first on monday and add cable crossovers if you have the time.
Remove the lunges, leg extensions and leg curls, and move the deadlift to the leg day (the primary movers are the legs and hips, so while it does train your back as well, it's mainly a hamstrings/glutes exercise). You can do chinups instead, which are much better for developing the lats.
For back day you can also do biceps exercises. Hammer curls and DB Supinating Curls are great options.
Remove upright rows from thursday. It's not only useless for building mass and strength, it's also very very bad for your shoulder health (and developing shoulder issues is no fun). Do lateral raises instead, it's a MUCH superior exercise.
>>35673972
If you're experienced then it's completely fine to do 3x5 if you feel you have enough endurance for it.
I don't find leg curls very useful since the deadlift hits the hamstrings the most, and it hits them very hard. But you don't have much volume on that day, and if you have the time and like it, then there's no reason you shouldn't do it.
>>35674033
Whole foods that have a bunch of fibre are the best for helping with the "feeling full". Eating slowly also helps (you don't need to go turtle mode, but be a bit slower than you usually are).
Trying to reduce the amount of sugar as much as possible also helps. It's gonna be hard at first, but the sugar craving will pass after a while.
I'm not an expert with cardio or dieting, so I can't help much. But doing a sport is also great cardio, and a bit more fun than just running on a treadmill.
You don't need vitamins unless you're not taking enough vitamins from your diet. If you're unsure, just take a blood test and see how your levels are.
Fish oil is a good supplement. Not necessary at all, but it has some benefits for overall health.
>>35674049
Have you tried seated leg presses? They shouldn't put any stress on your lower back.
>>35674156
You have to lower the overall volume per day and per week. You're gonna be on a caloric deficit, so overdoing it will lead to not recovering from the workouts.
Stick with a 4-day routine and focus mainly on the important lifts. Isolation isn't very important at this point, and you won't gain much from doing them.
And yes, cardio helps in a major way for a cut.
>>35674415
I always recommend against training 6 days per week on high volume and high intensity for natty lifters, since that leads to suboptimal progression and accumulated fatigue. Plus, you really get no real benefit from training 6 days instead of 4-5 unless you're on roids. You have to remember that your muscles only grow and get stronger during REST. Hitting the gym is to damage them.
So if you want to build more mass and get stronger, get more rest during the week.
Doing deadlifts on leg day is actually the correct approach. The deadlift is not a pull, it's a hip hinge movement, and the primary movers are the hamstrings and the glutes (and the quads for the initial push).
>>35675363
If you're a beginner, I recommend ULxULxx like >>35665753
For a more intermediate lifter, you can do PPLxFxx like:
A
Bench 1-3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Cable Crossovers 3x8-12
B
Weighted Chinups 3x5 +1kg
Barbell Rows 3-5x5 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%
Hip Thrusts 3x6-8 (add weight when you reach 8 reps)
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
>>35664636
Damn, Dom has proportionally small arms for an alleged curl bro...
Mon:
squats 5 sets 5 reps
deadlifts 5 sets 8 reps
standing calf raises 5 sets 10 reps
roman chair leg raises 5 sets 10 reps
incline sit ups 5 sets 10-20 reps
Tue:
incline bench press 5 sets 5 reps
seated dumbbell shoulder press 5 sets 8 reps
Preacher curl 5 sets 8 reps
tricep cable push downs 5 sets 10 reps
bent over dumbbell reverse flies 3 sets 15
Thu
leg press 4 sets 15 reps
leg curls 4 sets 15 reps
wide grip cable pull down 4 sets 5 reps
hyper-extensions 4 sets 10 reps
cable crunches 4 sets 15 reps
Fri
incline dumbbell press 4 sets 10 reps
dumbbell side raise 4 sets 10 reps
dumbbell curls 4 sets 12 reps
tricep cable rope push downs 4 sets 12 reps
vertical barbell rows 3 sets 15 reps
Goals: Aesthetic as fuck, strength doesn't matter for me.
>pic related its me
>>35675532
If you're a beginner, stick to http://startingstrength.wikia.com/wiki/FAQ:The_Program
You can add a few isolations for the arms and etc if you feel you need to.
But to reach that goal body, it's not about routine and you're not gonna do it in a few months.
What you have to do to achieve that is have VERY good diet and lift for more than a year.
>>35676783
4-5 minutes is usually what works for most people.
>>35675602
I recommend you stick with a 4 or 5 day routine instead. Training 6 days per week is pointless and suboptimal for a natty lifter. Remember, your muscles only grow and get stronger during REST. The gym only causes damage to them.
>>35677713
This is a very bad recommendation and I wouldn't advise anyone who doesn't have at least a year of experience to follow this.
You don't need 15 sets of deadlifts to progress. 1 set of heavy deadlifts with enough squats per week is all you need. You can deadlift twice per week if you're still able to. Then just add weight on every workout. Doing 7x5 is ridiculously pointless and will just make progression SLOWER by fucking up your recovery.
Besides, it's gonna cause injury to people who are not very very good at deadlifting yet.
>>35678233
Those are very good arms for someone who's not on roids. Besides, he's clearly not with a pump.
And Mike is not an actual curlbro, that's just his character.
>>35677727
Great routine. I'd suggest also adding power snatches (very easy to learn and very fun) and maybe even front squats to power on saturday.
>>35678274
>natty lifters who think strength and aesthetics are separate things
>Frauds that think strength and aesthetics are the same.
>>35678321
Achieved with nothing but strength training, as a natty lifter. >>35666772
Bodybuilding training is useless if you're not on roids.
>>35678274
Your goal body is DYEL? God love the twinks.
>>35678347
Fair comment, but I am a NEET and the gym is the high point of my day and want to be in the gym as long as possible without fucking myself up.
>>35678280
Thanks for answering this: >>35676783
Day A :
OHP 3x5
Deadlift 3x5
Pullups 3x5
Lat pulldown 3x8
Angled lat pulldown 3x8
Sitting curls 3x10
EZ-bar curls 3x10
Reverse negative curls 3x8
Bodyweight calf raises 3x35
Hanging leg raises 3x12
Day B :
Bench press 3x5
Squat 5x5
High cable cross 3x8
Low cable cross 3x8
Facepulls 3x12
Triceps extensions 3x8
Overhead triceps extensions 3x8
Dumbbell bench 3x8
Dumbbell shrugs 3x15
Lateral raises 3x12
Bodyweight calf raises 3x35
Hanging leg raises 3x12
Alternate A and B, workout three times a week.
4 days a week - Upper/Lower split
a week goes LUxLUxLUx (sometimes two rest days inbetween its auto regulated)
Lower day
4x5-8 squats
1or2x3-6 deads
Accessory work (12-15reps) belt squats/glute bridges/abs
+ 15km bike ride
Upper day
4x5-10 bench
4x5-10 bent over row
4x5-10 over head press
3x5-10 chinups
Accessory work 8-15 (usually max 2 a session) dips/curls/abs/kettlebell swings/farmers walk/lat pulldown
I've only been training for 3~ months but ive seen good strength and appearance gainz, and seem to be progressing steadily.My numbers are pretty average but can post if you like.
Any advice /fit/?
>>35678404
I'd say you should include chest and triceps on A, and back and biceps on B. You're training 3 times per week, so doing fullbody is the optimal split.
So you could swap:
DB bench with Lat Pulldown
Overhead Triceps Extensions with EZ-bar Curls
>>35678548
All you need with no fluff. I like it.
Do the abs stuff on lowerbody day, since you have the most free time there.
If you wanna progress with more ease on the OHP, you should alternate with the bench. Do the bench first on one day, then the ohp first on another day.
>>35678274
HAHAHAHA, your goal is ICEPOSEIDON ???
LMFAO
>>35678605
dont fuck with me.
>>35678604
pls halp >>35668530
>>35678617
Ok, plz don't hurt me
>>35678604
Good tip with the ohp trappy chan thanks, my shoulders are definitely my weak point despite being broad as fuck. Ohp and other lifts my form is only just becoming good as ive got a chronic anterior pelvic tilt and lumbar lordosis (thanks gaming).
I dont mind doing 1.5hour on arm day with the abs included (i socialize and talk shit a lot with a mate so it takes longer). Whereas i leave the spare time i have on legs to do 20-30min bike ride.
numbers atm are
bench/bent over row/ohp/chinups/squats/dead
60-10 /50-10/ 30-8/ bw-10 / 75-8/ 140-1
132 / 110 / 66 / 10 / 165 / 308
^^^^^ for your american and your pounds
Rate please:
AxBxCxx
A-
OHP 3X5
Pull ups 3x5
Seated row 3x10
Lateral raises 3x10
Skull crushers 3x10
B
Squat 3x5
RDL 3x5
Leg extensions 3x10
Leg curls 3x10
Calf raises 3x10
C
Incline Bench 3x5
Flat Bench 3x5
Barbell curls 3x5
Face pulls 3x10
Cable curls 3x10
>>35665753
What ab excersises/routine would u recommend? Thanks trappy!
Trappy I'm gonna abuse your kindness and ask for your advices
So I always did a 3 bro-split and want to switch to a full body routine 3 days per week.
I'm 5'11 for 185lbs.
My weakness is my chest, I want it to grow but while I get stronger and lift heavier and heavier, my chest does not seem to grow even if I made some gainz since I corrected my form.
Anyway, can you direct me to a good routine but that wil focus on my chest ?
going to try this one. U/L is unbalanced, ppl twice a week is too much.
Let's see then, r8 me m8s
it's overall strength/mass cycle, I don't have patience for shuffling through too many cycles t b h
(sets x reps in case of confusion)
in main lifts I use one weight for now
>SHOULDERS
Military barbell press 4x8
Sitting dumbbell OHP 5x10
lateral rises 4x10-12
dumbbell shrugs (as heavy as possible) 4x to failure
20 minutes moderate stationary bike
>BACK
Deadlift 4x8
snatch-grip deadlift 4x10
heavy dumbbell rows 5x10-12
100 dumbbell snatches (accomplished in as short time as I can)
>CHEST
bench 4x8
incline dumbbell press - it's tricky, so I'll describe: I take moderate weight, and do 10 reps, increase the weight with same reps until I can't do 10, then I do sets with these dumbbells until I can do only 3-4 reps
dumbbell flys 4x10-12
stationary bike 1 minute sprint 1 easy x 7-10
>LEGS
squats 4x8
single-leg deadlift 4x10
calves:
standing calf rises with barbell 4x to failure
standing calf rises on the machine 4x to failure
sitted calf rises 4x to failure
kettlebell swings: as many as I can in 10 minutes, 10 swings with one hand then switch
>>35679028
Don't worry too much about it, sometimes it's just hard for us to notice our own muscle growth.
In any case, here's a routine that focuses heavily on the chest and the bench press. Since I don't know your numbers or how long you've been lifting, I'll assume you're on early-intermediate level.
AxBxCxx
A Volume day
Bench Press 5x5 80-90%
Squat 5x5 at 80%
Snatch Deadlift 3x5 75%
Cable Crossovers 3x8-12
Low Cable Flys 3x8-12
B Light Volume day
Spoto Press 3x5 70-75% / Closegrip Bench 3x5 70% (alternate weekly)
Paused Squat 2x5 70-75%
Cable Rows 3x8-12
DB OHP 3x8-12
Cable Crossovers 3x8-12
C Intensity day
Bench 3x5
Squat 1x5
Deadlift 1x5
Chinups 3xF or Lat Pulldown (Chinup Grip) 3x8-12
DB Incline Bench 3x8-12
Cable Crossovers 3x8-12
Low Cable Flys 3x8-12
Your objective here is to progress on both A and C by adding weight every week.
>>35679810
I don't think that's a good routine, I'm not a fan of PPxPPxx splits. Besides, deadlifts and squats belong on the same day as I explain here >>35678673
>>35678924
Hanging Leg Raises, Twisting Leg Raises, Dragonflags, Decline Crunches, Cable Crunches, Vacuums
>>35678770
Add Squats to A or C as well, squatting once per week is not enough.
Do DLs instead of RDLs. It's better to build muscle and strength, and another reasons I mention here >>35638997
Remove the leg extensions and leg curls. Do Cable Rows and DB Bench instead.
For C you should also include chinups or cable rows.
>>35680038
If you're natty, you might want to arrange some of the exercises differently so you're hitting each muscle group twice a week. Switch some chest exercises with shoulder exercises for example. And switch dumbbell rows with calves.
>>35680118
Well it's worth mentioning that I also additionally train calves and forearms every other day at home and train muay thai three times a week where there's a lot of sprinting and jumping.
>>35680166
I think upper body responds better to frequency
>>35664636
Hey Trappy cutie bbgurl what do you think of Lyle McDonald's generic bulking routine for someone who finished a SS linear progression and wants to lift for size now? Its an upper-lower split:
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
For the thu/Fri workouts either rpeat the first two or make some slight exercise substitutions.
>>35675710
aight thanks, i got a bust knee from playing football a year a go. I was suppose to get an mri, they said they would put me on a waiting list(im from canada) but they never phoned me. They were pretty sure it was a torn meniscus, but they wouldn't know until I got an mri. It hurts every so often when I'm playing basketball, like I can feel something in my knee move.
Any good assistance excercises for improving squat? i squat and DL 2 times a week, but my squat is really lagging. Maybe should i add more volume or something?
This is what my leg day looks like:
Squat
DL
DB calf raise
Leg Press calf raise
Leg curls
Leg Press
I'm doing PPLxFullBodyxx
ROLLIN
>>35664636
Hi trappy, first time posting on 4chan b gud 2 me
I've just started taking gym seriously doing pic (phraks greyskull variant), but i've being messing around in the gym for a year or so, my stats:
80kg/176lbs, 180cm/5'11 (around 15 or 17%BF)
OHP: 42.5kg/94lbs
Squat: 63kg/140lbs (I know i'm lacking, started them recently)
DL: 95kg/210lbs
BP:65kg/143lbs
OHP days i add side lateral rises 3x10-12reps + Abs circuitx3 at the end
Bench days i add incline DB bench press 3x10-12reps + skull crushers 3x10-12reps at the end
What do you think?
If I'm doing ppl with deads every second pull day should I rest the day before legs?
Like this pplppxl
>>35680443
oh and btw, those lifts are 5rep maxes
>>35664636
My job basically has me curling 1000lbs.+ a week. If I'm doing that and curls while on SS, do you think I can expect about the same results if I swap the chinups for pullups?
Can anyone help me out with a routine
or some diet advice
my retarded idea of a routine
Mon
Squat - some volume warm ups 2 x10 then 3x5 working sets
Bench - 3x5 @75-80%
Dumbell Shoulder Press - 4x10
Hammer curls /side raises/ shrugs/ curls these get rotated every couple of weeks. I do 2 on every work out
Tue
RDL : 2x8 basically just to warm up for conventional usually a plate then 1.5 plates
DL - 2x5 one warm up set at 2 plates then go to 2 sets at working weight
Sumo DL : just getting volume in because I started these two weeks ago and said fuck it why not cheat 2x10 one plate , 1 x 10 2plate
Chin Ups :5x5 fat fuck here and I really need to up my game here
accessory work see mon day
wed : kb swings , bike or walk
Thur
Overhead Press - 3x5
Bench - a volume day at light weight and if feeling it work up to heavy(for me) triples/singles
accessory work
Friday
Squats: 3x5 then work up to heavier doubles and singles
RDL 2x8
Sumo 2x10
Rows : 3x8 starting doing what Ed Coan was saying and using some back to get the lats more involved . trying to kept my back in place doe
accessory work
sat : try to get in a nice brisk walk 4 miles or so
sun: total fucking rest and hopefully dont get exhausted too much if working
I know not what I am doing but please use spit when you savage my routine .
>>35678628
>>35668530
Oh sorry, I forgot to respond to you!
Put him on the leg presses while he trains for mobility to be able to squat.
In case you don't have that, try these https://www.youtube.com/watch?v=zvGr7wXQfwE
Alternatively, lunges can help him strengthen his legs while he trains his mobility
He can also do box squats (you can use the bench), it helps elder people with issues with both strength and mobility.
The most important thing to be able to squat properly is probably ankle mobility. You can google ankle mobility drills, but here's a good video with a few examples: https://www.youtube.com/watch?v=XISJxsccN1E
Working on hip flexibility is also important. I don't have any links on me but a quick google search will show tons of results.
For the kyphosis, you shouldn't keep him from deadlifting. It's not a problem.
Most of the exercises that help kyphosis are facepulls and other back/shoulder exercises.
Here's an article that might help https://www.t-nation.com/training/heal-that-hunchback
Since you don't have a cable machine, there are alternatives to the facepull: https://www.youtube.com/watch?v=Hto3Gfw7KU0
You can also improvise facepulls with the lat pulldown machine
And here's another video showing even more examples of drills that can help with kyphosis: https://www.youtube.com/watch?v=IKc6hwPvsHg
>>35680405
Paused Squats help a lot. Split squats can also help
And eating
>>35680443
The biggest problem with Phrak's is the terrible deload instruction. You SHOULD NOT deload like that picture tells you to.
Here's the deal, you don't miss the reps on the later sets because of strength. You miss them because of endurance. And what matter for progression is strength - so don't deload unless you're getting stuck on the first set.
Now, to improve the issues with the later sets, there are a few things you can do:
Rest longer between the sets (5min rests are very common)
Drink water during the workout
Eat more during the day
Rest better and Sleep more
>>35682297
(the phrak's guy)
thanks trappy! You saved me a lot of time deloading like an idiot
now, what do you think of the extra exercises at the end of each day?
what would your choices be? i want them to be high volume low intensity because i end up pretty tired at the end of the 3rd exercise. I like training my shoulders
>>35679810
why do you think u/l is unbalanced? too much leg work? just do upper the day before lower workout (or two days before if you do ULxUxLx) and do some upper accessories at the end of the lower workout. arms and stuff like that will recover anyway
>>35664744
how long are you in the gym with all that volume?
anyone here tried running madcow's 5x5? would you recommend it for someone who is intermediate?
>>35681192
Curls are better at building biceps than chinups, so yes.
>>35681859
http://startingstrength.wikia.com/wiki/FAQ:The_Program
Eat less
>>35680486
Yes, that's a good idea.
Alternatively just do deadlifts on leg day.
Or better yet, do a 4-5 day routine instead of wasting time with a 6 day one.
>>35680274
Not a fan. Bodybuilding routines are a waste for natty lifters in my opinion. For naturals, there's no difference between "training for strength vs training for aesthetics". The only difference is, if you want to "focus more on aesthetics", just add a couple of accessory exercises for your upperbody muscles.
Here's a basic example of a 4-day TM routine that works a lot better in my opinion
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%
DB Supinating Curls 3x8-12
Skullcrushers 3x8-12
x
x
You can customise it however you want, of course, this is just an example.
>>35682398
It's good. TM is better in my opinion/experience, but madcow also works. Most people dislike how it sets you up to getting stuck eventually, but that's not a big deal if you don't care about cycling.
>>35682398
the volume is ridiculously low, the three first sets are basically. you end up having under 20 reps of full recruitment in a week for the bench, for example. it can work if you want to work on your form or you need to cut like a lot of people need to do after SS.
>>35682445
basically warm-ups*
>>35682363
Lateral Raises or DB OHP for the shoulders.
Skullcrushers for the triceps (remember the bar goes over your head and further down, not to your forehead)
Cable Crossovers or Low Cable Flys for the chest
DB Supinating Curls and Incline Hammer Curls for the biceps
Facepulls for the upperback/rear delts.
These are just examples, don't add all of that. Add 1-3 exercises at 3x8-12 setsXreps after each day, that will be more than enough.
How to Supinating Curls: 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.
what does it mean if heavy deadlifts hurt my pec/delt tie in area?
i've been lifting for 2 years.
did SS then Texas Method, when the volume was crushing me i couldn't recover i switched to a less strength oriented routine. currently, since i learned the C&J i'm running pic related.
Do you anons think i can make strength gains on this routine without periodization?
my current routine while i recover from my visit to snap city (can't do squats or deads, probably best to avoid OHP)
3x5 Bench
5x5 pull ups
3x8 weighted tricep dips
3x8 barbell curls / dumbell flies (alternate)
AxAxAxx
Is this too little? What can I add, without aggravating my lower spine TOO much?
>>35682419
>urls are better at building biceps than chinups, so yes.
Supinate so curls sure, but GL doing that without fucking your wrists up
CHIN-UPS #1 BICEPS BABY
>>35682463
I use to enjoy lying Tricep extensions for my Tricep work, but I think you should take a look at the REactive training manual and look at the Tricep Assitance choice.
JM Press was a little blessing from God I discovered that day and never went back.
>>35682384
Just looked through my logs.. shortest workout was 46 mins, longest 1h6min so not that long I guess.. I go at 6am though, so no waiting times.
I still don't it as too much volume though.. which exercises should I cut out?
Fat guy getting started here, is lifting M, W, and F and doing cardio T and TH a good routine? I suppose I'll start with SS.
>>35682826
You can do cardio everyday, depending on your cardio and the amount of time you have, but a proper diet is way more important.
You should get enough proteins, like at least 20% of what your TDEE would be, thus you don't start using up proteins.
You won't really make gains if you go low on your calories, you can learn form thought.
>Recommended program for beginners: http://startingstrength.wikia.com/wiki/FAQ:The_Program
I am naturally much stronger than a "beginner" though. Last time I tagged along to gym with a friend I was doing 135lbs 12 times. I need a better routing than this beginner crud
non liftfag here, would lifting be a good idea if im looking to get good at fencing? i find my reaction speed is piss poor compared to my partner.
am i also right in thinking creatine would be helpful for someone like me?
Post timestamp please OP :3
>>35683170
With face forgot to put that
>>35683170
>>35683206
Here you go c:
>>35682217
someone pls respond . fuck I forgot my chins today . fuck fuck fuck fuck
Is there any solution for loose/saggy skin after weight loss?
>>35664636
I've been going to the gym for almost a year now, and been lifting consistently for several months, but I've never had a really solid clear routine. I usually just rotate through Push Pull Legs with the weekend as my rest days. Lately I've only been resting on Sunday to account for any days I may have to miss for other reasons (usually not often but sometimes I'll miss like 1 day a week).
For someone who kinda knows what they're doing at this point, what's a good solid routine for Push Pull Legs?
Additionally, when I get back to college for this semester, everyday I go to workout with the Boxing team, and they generally do a lot of bodyweight workouts that focus on endurance, cardio, legs and chest. It cuts into my lifting a lot, so if there's any good way to accomodate for that, that would be helpful.
Note, I'm a hardgainer who's ottermode trying to move up to ripped
>>35673812
greyskull guy here. I came from gymnastics and bodyweight training, and looking into lifting. So according to the wiki for SS, it says that you should deadlift 3 times a week for the first few weeks. Are you saying that I should just deadlift until I'm not progressing every other or every session, then switch to greyskull? Also, what would you consider to be an intermediate lifter?
>>35673812
what do you think of reg park's beginner routine? Compared to SS/SL? GSLP?
Push (A)
Bench press 4x6
Dumbbell incline press 3x10-12
Pec deck flies 3x12
Dips 2xF
Seated shoulder press 3x10-12
Lateral raises 3x12
Tricep pushdowns 3x12
Rope tugs 3x8
Push (B)
Standing shoulder press 4x6
Lateral raises 3x12
Front raises 3x12
BB bench press 3x12
BB incline press 3x8-10
Bent bar tricep pushdowns 3x12
Straight bar tricep pushdowns 3xF
PPLPPLx
I'll post pull and legs if anyone is interested.
Hey /fit/, is this beginner workout from projectbuff, a thing Omarisuf came up with, any good?
Day 1
Back squat 4x6
Romanian Deadlifts 4x6
Flat DB Press 4x8
Seated Row 4x6
Seated OHP 3x8
Upright Rows 3x8
Barbell Curl 3x8
Day 2
Bent Over Row 4x6
Lat Pulldown 3x8
Snatch Grip Deadlift 4x6
Barbell Lunge 4x6
Incline BP 3x8
Standing OHP 4x6
Skullcrushers 3x8
Day 3
Benchpress 4x6
Lateral Raises 3x8
Upright Row 4x6
One Arm Row 4x6
Front Squat 3x8
Reverse Lunge 3x8
Preacher Curl 3x8
>>35678113
thank you for the help
>>35665523
These are like my lifts exactly but my ohp is 130 lb lmao
>>35682463
Severed AC Anon here.
Yo, the program I'm running has got no lat work - no pull ups, no pull downs, anything like that. The problem I've got is I'm a recovering obeast, so I've never in my life been able to do a pull up. I've found a good progression to work up, but I need your opinion.
Should I work at the progression every day? Or append it to the end of the upper strength/hypertrophy days?
How's the summer treating you? I pinched a nerve in my upper back, could really use a trap-massage right now ;^)
Hope your gainz are coming along more pain-free than mine.
Bonus Round: What was your favorite Dark Souls boss?
I'm coming off a cut at the end of the month and I'm planning on trying to get a lean aesthetic look, would it be smart to switch from icf 5x5 to this?
>>35680332
If you can get another medical opinion I would look at doing so: not quite sure how the med system works in Canada, I'm Australian myself, but from what I've heard its pretty comprehensive.
if you feel something move in particular I'd definitely suggest getting it rechecked: poor patella tracking or slipping tendons etc could give a chronic injury in the long-term.
Once you've got the 1.5-2 times bodyweight squat, I'd start the single leg progressions: if you can't do a full 1-leg squat, work up to it by doing the sitting motion onto an object, and standing back up again on one leg, getting lower and lower with what you sit on: https://www.youtube.com/watch?v=t7Oj8-8Htyw
That video might help you.
With the plyos, start by jumping up onto a box, make sure you've really nailed landing well etc, start off with very low volume when you're well rested: when you start dont do it after squats: you'll have pre-fatigued your muscles and other tissues and are at higher risk of injury. Step down from the box, don't jump down. Then you can start looking at progressing into broad jumps where you leap forward, or light bodyweight squat-jumps. Once you're good at those you can start doing jumps from the box down onto the ground. When you're passable at those you can start to string them together.
Take it slow, look after your knees and ankles: This video might help you, its used by a lot of trickers/parkour guys: https://www.youtube.com/watch?v=8B1XvEbJUKE
Hope that helps a bit.
>>35683458
Yo bro, I can lay out what has worked for me.
First, you need to exfoliate your skin more often - scrubbing down with a loofa or a stiff bristle brush. This draws blood into the derma and also sloughs off dead skin cells, encouraging growth.
Second, you need to keep your skin hydrated. Make sure you're drinking a lot of water - Justin from 70's Big suggests 8 oz. per 10 pounds of weight.
Third, buy some Palmer's firming cocoa-butter. You can find it on Amazon, apply it in the morning and at night before going to bed in those trouble areas - under arms, lats, belly, and thighs.
Fourth, add collagen to your diet. Eat gelatin, bone-broth soup, or just ordered some of the powerdered stuff and use it along with your protein powder.
Bonus, you can wear compression pants/shirts to keep your loose skin tight against your body. The less time it has to fight against gravity the more time it has to repair itself.
Good luck, brah.
Of course, make sure you're keeping up with your lifts. You're going to want to slow bulk immediately after you hit your goal weight to fill in that loose skin.
>>35683170
>>35686379
Trappy will you plz suck my dick.
>>35685885
Pistol squats? For hypertrophy?
>>35686440
Pretty good for the hip abductors (glutes min/med TFL sartorius) and the quads.
Thoughts on my p/p/l?
Primarily training for mass, strength secondary
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Incline Barbell Bench Press: 3x5
Weighted dips 3x8
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
>>35686689
If you're training 3 days per week, do fullbody instead for better hypertrophy.
>>35686716
Forgot to mention, ABCABCx
Hi trappy,
If my gym only has pic related, no barbells, what's the best approach?
3x5? 5x5? 3x8-10?
How does weight here translate to squat weight? I can do 3x5 of 500lbs on it. Curious in case I find a gym with barbells eventually.
What leg exercises plus the leg press add up to squatting, if any?
Thanks
p.s. I wanna smell your butt.
>>35686397
Come to my bed right now and we can do much more than that~
>>35685885
It's a good routine. I'd say the black one is better.
>>35685582
You can try lat pulldowns with chinup grips, or one-arm lat pulldowns.
If you're gonna do negatives and stuff, do them on the upperbody days. Don't do them everyday since your lats need rest in order to adapt and get stronger.
Summer is going so-so.
I injured my wrist last week doing cleans and it hasn't recovered yet. ):
Plus did a lot of squat volume and paused squats today and I feel like dying right now.
From DS1 O&S was fun as fuck as I was still pretty new to the game. Took me 20 tries or so. But the best boss is Manus imo.
From DS2 I LOVE fighting Raime. Alonne is pretty great too, but it gets too easy once you figure his movements.
>>35683912
Reg Park's is pretty good. It has a few useless things in my opinion, since it's pretty old and was meant for bodybuilders. But the routine itself is great. Remember the first two sets are warmups.
I do think SS works best, at least for someone who just started, since you deadlift 3 times per week and you have less stuff to focus on. You have more time to learn the main lifts.
>>35683871
You deadlift 3 times per week until you reach around 100kg deadlift, then you change to 1.5 per week on SS (or 1 with GSLP, that's fine too).
>>35683103
SS is great for fullbody strength, and being strong makes you faster.
Also, power cleans and power snatches are amazing to build lowerbody acceleration.
>>35682826
Yes, that's good. You can still get strong and build muscle at a slight caloric deficit, around 200-300kcal iirc.
>>35687116
Probably 5x5. There's no real formula to translate to squat weight since squat also takes a lot of technique. So you should start light and go up slowly until you start feeling the bar speed slow down. Then stick with that weight for the first workout, and go up from there
Leg presses, hack squats, leg curls. Reverse leg presses help as well
>>35686689
>>35686863
Are you natty? If you're not on gear that's a lot of volume, which will inhibit raising the weight, which won't get you very far. Granted, if your lifts are already respectable and you have a solid strength base? Then go for it.
You could throw in some pull-ups on your pull day - no reason to not train for 'em. Your leg day is looking a little lackluster - I think squat variations are better then those machines. I think you'd be better off with stiff-legged deadlifts for hamstrings and front-squats instead of the leg extension. Leg press just kind of sucks compared to an actual squat.
>>35687116
>no barbells
is your gym in a basement?
>>35687116
My butt is pretty clean btw. I aways wash with water and soap after using the toilet, I do enemas everyday, plus my skin mosturizer smells of strawberries <3 Smelling butts does sound weird tho kek
N-no homo
>>35684007
Too much volume for a beginner, diminishing returns territory, really.
Here's what I'd change:
A
Squat 3x5 (front squat if wednesday)
Bench 3x5
Deadlift 1x5
DB Press 3x8-12
Cable Rows 3x8-12
DB Supinating Curls 3x8-12
B
Squat 3x5 (front squat if wednesday)
OHP 3x5
Chinups 3xF or Weighted 3x5
Snatch Deadlift 3x5 at 60-75%
Dips or Closegrip Bench 3x6-8
Lateral Raises 3x8-12
AxBxAxx BxAxBxx
Less redundant volume this way, and a better split.
In any case, avoid upright rows like the plague. Useless for building muscle and strength, and VERY bad for shoulder health.
>>35687174
>Biggie Smalls
No love for Gwyn. That music. That ambiguous ending. The feels! You probably just parried him to death...
>20 tries
Casual. If you're a dirty fucking wwwizzzard they're cake. Honestly, took me back to the nightmare that the Gargoyles were in Demon's Souls. If you've never given that game a run, definitely do it. It's not as polished as Souls but it has its own hellish charm. And that final boss, mang. Badass.
So, sticking with the 48 hours of rest I'll hit the progression every other day. It's this sudden burning urge, you know? Coupled with flashbacks of the embarrassment in P.E. and wrestling when the coach had everyone get up on the bar. I'm sure you other recovering fatbro's can feel me on that. The coach was bro enough to skip over my name - though in retrospect failing in front of the team may have put my ass into gear.
Get that wrist some rest, here's hoping your summer is turns out tits. See ya around, babe.
>>35687271
How the fuck is smelling butts weird?
>>35665818
keep cutting until you have abs. then bulk until your back to 16%.
>>35664636
So the days I do now are
Chest/Tri's
Back/Bi's
Legs and Delts
And then I'll start chest again to keep the cycle going.
what other days can I add in, what am I doing wrong?
I do cardio and standard boxer workouts at home (have a hanging punching bag)
>>35688020
That's kind of pointless isn't it?
If he stays at maintenance he's probably gonna build more muscle and get stronger.
>>35686275
tyvm bro
>>35678274
pls respond trappy <3
I play American Football and have my own basement gym.
>adjustable squat rack
>bench
>barbell
>~180 kg of weight
>dumbell
>abwheel
The homegym allows me to train with high frequency and every day rather than squeezing everything into as few days as possible: http://www.strengtheory.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/
I am still more or less progressing linearly on my big lifts, but eventually I will switch all the 5x5 lifts with the texas method while keeping the same structure.
On sundays I go for a jog sometimes.
Hey guys it's been a while since I've been here and its also been awhile since I lifted.
Who trappy?
And also Anyone wanna help a brotha out I lost all gains and gained weight (school, job, family probs) and I haven't gone to the gym in a bit. How can I efficiently take off weight? All I know is lifting not cardio.
>>35691648
Lift and eat keto. Muscle memory is gonna do you a favor.
Yo trappy
Looking to get aethestic, got all days of the week to lift heavy shit.
Been lifting for 3 and 1/2 months
Age 19
