Is it good for beginner?
>>36095181
>>36095181
For a literal beginner, nearly any committed & consistent attempt to exercise is a good start provided that the selected movements are not too technically complicated (read: oly).
In the case of thrall's programming tips, the most complicated is the front squat because you need to know rack position to do it (but you should be learning that anyway) so imho I think his is acceptable *as a starting point*
>>36095188
>clapping pushup
Even while working out you Americunts can't abstain
>>36095181
Looks reliable to me. Might want to add a few accessories for obliques calves and biceps accordingly
>>36095181
No. Not enough frequency.
>>36095188
>5x5 deadlift
>4x10 pullup
Ridiculous
Starting Strength has served me well - I recommend it. Thrall's form videos are good though.
>>36095271
I mean we are talking about a complete newcomer to lifting right?
I'd say run it for maybe around t 2-3 months just to get his sealegs then he can start amping up. Personally I'm not a fan of throwing newbs straight into the frying pan right out the gate
>>36095181
> begginner
> 4x10 pullups
No
>>36095290
Beginners respond best to higher frequency since they can recover so fast. And more frequency means more practice with the movements.
>>36095277
that's not ridiculous to me.
what's RIDICULOUS to me is front squats for FOUR SETS of TEN REPS, and not only that, but fucking SUPERSETTED with barbell rows, which work the upper and lower back, with front squats being an excercise where the upper and lower back heavily as stabilizers. going to snap yourself or limit yourself from using any decent amount of weight on those movements
>>36095302
I've never heard that beginners recover faster and in fact thought the opposite since they have no conditioning to speak of. If you could cite that tho I'd appreciate it
I think the high volume on basic compounds (see his recommended rep ranges for deads & pull-ups as someone else mentioned ITT) that he has people doing is meant to accomplish the whole extra-practice-with-the-movements thing. He mentions it in some of his form vids
>>36095330
It literally says right there that its supposed to be high volume low intensity.
>>36095348
Novice section in Practical programming 3rd edition.
>>36095348
"the novice trainee adapts to an overload event quickly, in as little as 24 to 72 hours."
>>36095396
Lol I'm not a big fan of ripp personally but I do understand why people like his work. I guess we might just end up chalking this one off as a philosophical difference. As far as I'm concerned, OP could start with SS and be just as well off.
Beginners are just at the start of their journey so there's only so much worth to arguing about which prog is the best for them as long as both of the ones in question satisfy the basic "is it safe" requirement
>>36095437
Unless you're on a shitload of steroids, protein synthesis is only elevated for 28-48 hours after working out. After 48 hours, you're done growing, no matter how hard you trained. That's why most novice programs are full body 3x a week.
>>36095469
Is not the screencapped program Thrall has essentially a 3x a week full body(maybe it could use an xtra acccessory on Day 1 tho)?
I thought the question was whether or not to add a day 4 or day 5
>>36095350
that means fuck all
its poor programming
front squats after DLs may suck a bit too
>>36095499
The problem is bench and ohp. Bench responds better to higher volume and 5x5 1x week isn't enough.
>>36095469
the body is not that simple though. protein degredation needs to be considered, and theres neural considerations.
a study showed no difference in growth between 3x a week and 1x a week with total weekly volume being the same. i like 2x a week for bodybuilding. its a good middleground
>>36095181
>alan thrall
>>36095556
http://www.strengtheory.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/
Higher frequency means more strength. Also easier to have add volume to higher frequency.
>>36095556
OP is beginner tho, we don't know if he will eventually end up in BB, PLG, OWL or whatever other sport
not commenting on your 2x a week suggestion tho, that might be plenty fine for BB ( I wouldn't be an authority on their comps)
>>36095567
what's wrong with alan thrall?
>>36095600
checked
he has a beard so therefore shitposters claim he's too "reddit" for 4chan. dude was a marine goddamnit
>>36095600
1. Disgusting neckbeard
2. Dyel (See >>36095622)
3. reddit humor
4. People link his squat video as the end all form video
Its a good routine if you want to do strongman like Alan
>>36095181
>>36095188
Isn't the whole point of the video that there is no best beginner program and to tailor your program to your goals and strengths/weaknesses?
>>36095716
Yeah but he also says in the same breath that ppl bother him for a routine so he throws out this as a sort of gen ed example. I think if I remember correctly that the vid is about learning to program for yourself, hence the emphasis on an dynamic, main and assistance lift
>>36095600
Reddit likes him.
>>36095818
reddit like 4chan, I saw screencaps from another board showing that they have a fucking subreddit for this site
should I give up browsing here too then?
>>36095877
>>36095877
Hmm I didn't know that because I don't ever go there. I heard from a friend of an anon that there are screencaps from our site on that site but like I said I wouldn't know. But that's cool you go there though.
>>36095901
faggot you don't have to there to see ppl complaining about their comments getting capped for normies. I browse /sci/ and /vg/ other than /fit/ and you'll see it mentioned once every week or two
>inb4 ooga booga le plebbit meme
>>36095953
See you tomorrow f︂︂a︂m.
>>36095978
oh so you *do* go there? ok
>>36095991
Go where?
>>36095198
Great for no arms
I made my own routine when I first started to balance shit out. Recently added Bent Over Row and Shrugs
No one has two Squat more than 2x per week, fuck you SS
>>36095181
No, but it is a good intermediate program.
Thrall's beginner program is some 16 weeks long.
Starting week 4 on Monday. I really like it thus far.
There is a fine line between pushing yourself and not being able to get the reps, so far it is right on the line. Really like it.
IMO it is worth the 12 dollars.
>>36096594
> Alan pls go
>>36096818
>>36097004
You think Squat 2x per week isn't enough for juicy legs? It's already overkill.
>>36097075
Idk how much do you squat?
>>36095600
His beard is shit, his lifts are kind of bad like he's been lifting for more than 10 years weighs like 230lbs? And can't bench press 315????
>>36095469
How come I have doms for like 3 days though?
>>36099112
You left humanity behind.
>>36098197
I bet you think he does jooice.
>>36095991
fuck off faggot go suck off you bf
>>36099195
>being this buttblasted by a low-level troll post
