The other thread is dead.
Post your routine. Talk shit on other routines. Include your stats so we know what you're working with.
█══█ Fat T-Rex edition █══█
Pic related, coming off of SL, trying to get my bench up and cutting from 205lbs to 180lbs (6'0'') on a PPL routine.
Could some1 post trappy's butt routine and give some examples of glutes exercise that also work quads aside from squats?
>>36580966
squats
>>36580798
I'm thinking of moving C before A and B and swapping the squats and the snatch work on D and E to have more strength when training squats. Thoughts?
A
Front Squats 3x6-8
Bench 3x5 +1kg
OHP 5x5
Weighted Dips 4x6
Lateral Raises 3x8-12
B
Snatch High Pulls 3x3
Weighted Chinups 3x5 +1kg
Barbell Rows 3x5 at 80-90%
Lat Pulldowns 3x8-12
BB Curls 3x8-12
C
Squats 3x3 +2kg
Clean Pulls 5x3
Romanian Deadlifts 3x6-8
Hanging Leg Raises 3x8-12
Cuban Press 5x3
x
D
Power Snatches 6x2 90-100%+1kg (ramping sets)
Snatch Grip deadlift 5x3
Bench 3x5
Push Press 3x3
Weighted Dips (light) 3x6-8
E
Squats 3x5 Same weight as C
Weighted Chinups 3x5
Barbell Row 3x5
Cuban Press 3x3
BB curls 3x8-10
x
>>36581643
This would be the result.
A
Squats 3x3 +2kg
Clean Pulls 5x3
Romanian Deadlifts 3x6-8
Hanging Leg Raises 3x8-12
Cuban Press 5x3
B
Snatch High Pulls 3x3
Bench 3x5 +1kg
OHP 5x5
Weighted Dips 4x6
Lateral Raises 3x8-12
C
Front Squats 3x6-8
Weighted Chinups 3x5 +1kg
Barbell Rows 3x5 at 80-90%
Lat Pulldowns 3x8-12
BB Curls 3x8-12
x
D
Squats 3x5 Same weight as A
Bench 3x5
Push Press 3x3
Weighted Dips (light) 3x6-8
E
Power Snatches 6x2 90-100%+1kg (ramping sets)
Snatch Grip deadlift 5x3
Weighted Chinups 3x5
Barbell Row 3x5
Cuban Press 3x3
BB curls 3x8-10
x
I don't give a shit what your routine is, if you're making progress on all your lifts, than it's working.
You could on paper theoretically have the best routine known to man, if you don't make any progress, it's still a shit routine for you.
>>36581677
But if you're making progress, how can you tell if that progress is optimal?
>>36580966
A:
5x5 Squat
5x5 OHP
5x5 Deadlift
B:
5x5 Bench Press
4x7 Tricep Pulldown
3x10 Lat Pulldown
3x10 Bicep Curl
2x10 SkullCrushers
2x10 777's
Exercises from B are picked out depending on how crowded the gym is
>>36581693
Judge it based on your time lifting & strength level.
Not hard.
I'm 4 years into lifting. For me gaining 2.5lbs on my bench in 1 month I'd be extremely happy with. For someone in their first year that might be 10lbs.
>>36581739
My point is not a simple as making progress, routine threads are not for expert, they're for noobs and early-intermediate. Someone who's been lifting for 3+ years won't need to post in a routine thread.
A novice lifter will make progress on a 5/3/1 routine, but it's still shit for a novice lifter.
>>36581723
Nigger what the fuck are you doing
>>36581723
>3x10 Bicep Curl
>2x10 777's
nigga wat
actually
>2x10 777s
nigga WAT
>>36581723
jesus christ what the fuck mate
Im on texas method
A high volume, moderate intensity
Low bar squat 5x5
Bench 5x5
Deficit Deadlift 3x5
Dumbbell bench press 4x10-12
Incline bench 3x8
B low volume, moderate intensity
Front squat 3x3
Overhead press 3x3
Back extension 5x10
Bench 3x5 or floor press 3x8 (switching bench to 3x3)
Chin up 3x10-12
C low volume high intensity
Low bar squat 1x3 then 1rpm
Bench 1x3 then 1rpm
Sumo deadlift 1x3 then 1rpm
Dumbbell bench press 4x10
Incline bench 3x8
Curls 3x10-12
Preacher curls 3x10
Hammer curls 3x15
Tricep extension 3x10-12
Sometimes I wont do all the accesories on friday
The only lift that is complete shit is bench. My 2rpm is 165 lbs at 150 bodyweight. Im gonna switch to a powerlifter stance to see if it improves
Pic related is routine.
355 deadlift 315 squat 140 ohp 155 incline bench 185 floor press. Currently recomping with intermittent fasting
5'8 160
>>36582130
Any advice for getting my bench up would be greatly appreciated. Lately ive been trying out benching first because I thought maybe I was getting to tired from squat but so far it doesnt seem like thats the problem. I havent made progress in bench im about 3 weeks. In fact its been regressing. I think I mightve changed something in my form without knowing so im trying new things
>>36582233
Don't bench for a week.ntry new types of presses in the meantime but don't go crazy on the pressing muscles. Do lots of rear delt and trap work.
The next week, base your weights off of 90% of your 1 rep max. Hit 5x5 ramping up to 80%, say on Monday, 6x3 ramping up to 75% Wednesday and 4x8 at 75% sets across Friday.
>>36582233
I plateaued right around 185. Two things helped me push past and onto 225:
>Lying Tricep Extension - rock these for 3/4x8 - use the easy curl bar. No need to lift like Godzilla here, 75-95 pounds is enough to make a difference.
>Spoto Press - this thing will get you solid as a rock off the chest. I used 6x4 @ 70-80% of my 5RM.
Play around with these two for a couple weeks, benching at your 5RM to keep your strength up just once a week. Then get back to your routine.
what about morning routines?
>>36580798
Hey can you tell me what website or app this is from? been looking for a good workout tracker
>>36582404
Strength Standards
>>36581723
>777's
holy shit I didn't think anyone on /fit/ did these too. I started calling them blackjack though cus it sounds cooler (3x7=21=blackjack)
>>36582314
When u say base my weights off 90% of my 1rpm do u mean I should do 5x5 at 80% of the 90% of my 1rpm?
>>36582357
Just checked spoto press from a candytoe video. I think he completely described what my problem is, at the bottom I definitely do lose tightness and control. Im gonna switch out normal bench for this today and try it out. Thanks for the advice anon ive never heard of it before today
>>36582460
Yes
>>36582549
My pleasure, brah. You can run it 3x5 but more sets with fewer reps is better. Try 6x4@70% and next time try 6x3@80% 5RM. Two second pauses are all you need, but I always like to pause for 5-10 seconds on that last rep.
A:
Incline smith machine bench: 5x5,6,8(RPT)
Shrugs: 3x12
Tricep extensions: 5x5
Lat pull down curls: 5x6
Cable rows: 5x5,6,8(RPT)
B:
Leg extensions: 5x15
Leg press: 4x20
Shoulder press: 5x8
Side raises: 3x8
Lat pulldown: 5x8
Should I do ABxABxx or ABxABAx?
Am I better ditching this shitty routine and do bodyweight? Is there anything I should add to my routine?
>>36583518
You're the Planet Fitness guy, right? Let me know what equipment you have access to, we may be able to make you a solid routine.
>how heavy do your dumb-bells go
>are there any racks/benches?
>>36583548
Yeah it's me, the dumbbells go up to 110, there are 3 benches, and 1 rack but it's out of order and it's been like that for a couple of months. There's one smith machine, 3 cable station things, and then isolation machines like bicep curl machines etc. I asked when the rack would be fixed and they said soon, and I've never used one so I'm not sure what I would be doing. Could I do a good routine with dumbbells only?
Anyone have anything for complete beginners?
Are there any apps I can use to make this shit easier?
>>36580798
>rows above bench
You are either cheating on rows, have bad form on bench, or both.
>>36583674
>Could I do a good routine with dumbbells only?
Of course. If you absolutely have to stick it out with PF then your best bet is running a bodyweight routine combined with some dumb-bell work.
Something like:
>A
Pistol squat progression (eventually working toward weighted pistol squats) 3x8
Goblet Squats 3x8
Leg Press 4x20
Leg Raise progression (eventually working towards hanging leg raises)
Alternate Pull-Ups/Chin-Ups 3x5 (work up to 3x12) for back work - use the pull-up progression if you can't do them yet.
>B
Dumbbell bench press 5x5
Bent over dumbbell row 3x8
Dumbbell overhead press 3x8
Hammer curls 3x10
Lat-Raises 3x10
Dip progression if there's a dip bar/if not work on push-up progression
Plank progression at the end of every session.
All the body-weight progressions can be found here >>36573383
ABxABxx
Good luck!
>>36583704
Stronglifts 5x5 is actually not total ass for a complete beginner + it has an app that tracks your workouts.
Start that, and think about switching over to SS/GreySkull 3-4 months in.
>>36583781
I'll stick with PF until I have enough money to go to a real gym. Thanks for being helpful.
>Monday
Bench Press- 5x5
Incline Bench Press- 8x3
Dumbbell Flies- 8x3
Cable Flies- 10x3
Dumbbell Overhead- 8x3
Triceps Pulldown- 8x3
Cable Overhead- 8x3
Dips- 10x3 (last set to fail)
Hammer Curls- 8x3
Incline Curls- 8x3
Iso Curls- 8x3
>Tuesday
Underhand Bent over Rows- 8x3
Cable Rows- 8x3
Lat Pulldown- 8x3
Underhand Pulldown- 8x3
Trap Pulldown- 8x3
Military Press- 8x3
Arnold Press- 8x3
Shrugs- 8x3
Lateral Raises- 8x3
>Wednesday
Squats- 8x3
Front Squats- 8x3
Leg Press- 8x3
Quad Raises- 10x3
Calf Raises- 10x3
Lunges- 10x3
Russian Twists- 15x3
Sit-ups (Weighted)- 15x3
Leg Raises- 10x3
Plank- 2 minutes
>Thursday
Bench Press- 5x5
Incline Bench Press- 8x3
Dumbbell Flies- 8x3
Cable Flies- 10x3
Dumbbell Overhead- 8x3
Triceps Pulldown- 8x3
Cable Overhead- 8x3
Dips- 10x3 (last set to fail)
Hammer Curls- 8x3
Incline Curls- 8x3
Iso Curls- 8x3
>Friday
Deadlift- 6x3
Underhand Barbell Rows- 8x3
Cable Rows- 8x3
Lat Pulldown- 8x3
Underhand Pulldown- 8x3
Trap Pulldown- 8x3
Military Press- 8x3
Arnold Press- 8x3
Shrugs- 8x3
Lateral Raises- 8x3
I'm wondering if this is too much. They only take me an hour but its still a lot.
>>36583733
>It's impossible to row more than bench
Do you realize how retarded that sounds?
>>36583920
>They only take me an hour
how
>>36583987
babbyweight, zero rest and no gains ever
>>36583733
I asked a guy who bench 4 plates for reps to watch my form, told me it was nice.
Also I don't cheat at all on rows, the bar it's my lower chest and my body stays parallel to the floor.
>>36583987
Right now I'm resting less between each workout and I superset Dumbbell Flies and cable flies along with two of my tricep exercises. The workout that takes me the longest is Friday because of Deadlifts, in which I do rest longer in between sets.
Rate my PPL routine /fit
Monday Push:
Bench Press 3x5 (processing bench on Monday)
Incline Bench Press 3x5 (80% of flat Bench Press)
OHP 5x5 (Volume, 70-80% of my 5 RM)
Lateral Raise 3x8
Weighted Dips 3x5-8
Rope Push-Downs 3x8-12
Tuesday Pull:
Barbell Rows 3x5-6
Weighted Chin-Ups 3x5-8
Preacher Curls 3x10
Cable Rows 3x10
Face-Pulls 3x12
Close grip Chin-Ups 3x10
Wednesday Legs:
Lowbar Squat 3x5 (processing squat on Wednesday)
Deadlift 1x5 (80% of my 5 RM)
Leg Press 3x8-12
AB Exercises
Thursday: REST
Friday Push:
Monday Push:
Bench Press 5x5 (Volume, 70-80% of my 5 RM)
Incline Bench Press 3x5 (80% of flat Bench Press)
OHP 3x5 (processing OHP on Friday)
Lateral Raise 3x8
Weighted Dips 3x5-8
Rope Push-Downs 3x8-12
Saturday Pull:
Barbell Rows 3x5-6
Weighted Chin-Ups 3x5-8
Preacher Curls 3x10
Cable Rows 3x10
Face-Pulls 3x12
Close grip Chin-Ups 3x10
Sunday Legs:
Lowbar Squat 5x5 (80% of my 5 RM)
Deadlift 1x5 (8processing deadlift on Sunday)
Leg Press 3x8-12
AB Exercises
I am not sure if Face-Pulls and BB Rows are enough to train my upper back. Are there any other good exercises for that part?
And should I switch the Leg Press with front squats? Since I do back squats low bar which train the glutes more than quads, I am not sure if guads are trained enough with deadlift/leg press.
Hey all, I'm nearing my 1 year mark for lifting. I was hoping to start a 4 or 5 day routine but I have no idea where to go in terms of creating one. Any help?
>>36582130
is this AxBxCxx?
>>36584870
PHUL for 4 day hypertrophy
PHAT for 5 day hypertrophy
Candito Linear Strench/Control for 4 day strength
Did an upper/lower split back in Oct when I started getting back into lifting again.
Gone on to typical 'bro-split' routine now, also doing 30-60 mins of cardio every day.
Saturday: Shoulders and tris
DB shoulder press: 5x 6-10
Upright rows: 4x 6-10
Lateral DB raises: 3x Max (superset with)
DB Front raises
Skullcrushers: 3x 6-12
Rope cable kickbacks: 3x Max
Sunday: Back
Deadlifts: 3x 3-6
Rack pulls: 3x 5-8
Barbell rows: 5x 6-10
Cleans: 3x 6-10
Wide grip lat pulldowns: 3x 6-10
Rear delt flyes: 3x 6-10
Tuesday: Chest and biceps
DB flyes: 3x 12-15
Incline DB bench press: 5x 6-10
DB pullovers: 3x 12-15
Machine chest press: 3x Max
Standing hammer curls: 3x 6-10
Concentration curls: 3x 6-10
Wednesday: Legs and abs
Squats: 3x 10-20
Leg press: 3x 10-20
Leg extensions: 3x Max
Leg curl: 3x 10-20
Calf raises: 3x Max
Captain's chairs: 2x Max
Cable twists: 2x Max
>>36581723
Wut
ABCxABC
A
Legs and Shoulders
Barbell Squat 5x6 = 120KG
OHP 5x6 = 47.5KG
Side Lateral Raises 3x12 = 10KG
Front Raises 3x15 = 12KG
Calf Raises 3x25 = 120KG
Crunches 5KG 3x60 F15
Crunches 10KG 3x50 F15
B
Back and Biceps
Deadlift 3x5 = 137.5KG
Barbell Rows 3x12 = 75KG
Pull-ups 3x6 = 10KG
Dumbell Rows 3x12 = 32KG
Barbell Shrugs 3x15 = 100KG
EZ Bar Curls 3x10 = 32.5KG
Hammer Curls 3x10 = 12KG
Ab Coaster = 3x55 F15
C
Chest and Triceps
Bench Press 5x5 = 72.5KG
Dips 3x10 = 20KG
Incline DB Press 3x10 = 20KG
Calble Flyes 3x8 = 12.5KG
Skullcrushers 3x10 = 30KG
Close-Grip Bench 3x10 = 30KG
Plank 3x135s
I'm doing this modified version of OCB's routine. Been wanting to add in Facepulls and Wrist Curls but not sure. This is already quite a lot, any tips or general ideas?
Cheers
Any good hypertrophy routine suggestion for a novice?
I've been doing 3x week a full-body routine for sometime, mostly for fun, but I want to get a e s t h e t i c too.
can anyone give me a basic 4 day upper/lower split?? do i alternate bench and ohp as well as rows and deadlifts?
>>36580798
intermediate/advanced stats at web sites formulae here
My routine looks like this
>mon
squat and bench; acc rows and delts/tri stuff ad lib
>wed
Clean & jerk (or related variants); acc paused squats or squat related
>sat
ohp and DL; acc pullups and bic/back related.
for squats, bench and press
wk 1 5x5; w2 5x3 ; w3 2x3-2
for c%j and dl
wk1 6x2; w2 4x2 ; w3 2x2-1
on the 4th week I rest doing light ancillary and then restart
>>36581643
>Cuban Press 5x3
free press is banned in Cuba. Do you mean you don't press at all or you press what someone else dictate you?
>>36581723
>I don't have a clue and hopefully I como with something cool
>>36583987
this >>36584007
>>36585803
Why do most of the lifts only once a week?
Push press
Squats
Row
Power clean
Deadlift
Face pulls
Push press
Front squats
Chin ups
Thoughts?
>>36586244
Better off having another heavy upper body pull over face pulls (they're a light prehab movement that can be thrown in at the end of any session, no need to give them the same priority as chins or rows or whatever).
Would probably also suggest dropping the power clean for some sort of pressing movement. Bench or press (personally I'd be doing bench/press/push press once each, but that's just me).
>>36586271
Thanks, why would you suggest another press over power clean?
>>36586393
Balance reason, basically. If you're gonna go with the basic upper push/upper pull/lower setup for full body, may as well commit to it fully.
That and the power clean really isn't filling much of a different niche to the deadlift in most cases.
5'10" hungry skeleton here. What should my starting weights be? Is there any easy way to figure this out?
What would be a good push/pull routine for someone interested primarily in aesthetics and has been lifting for about a year and a half?
>>36586492
The only way to figure that out is to go lift some weights and find out
Looking for an ABxABxx routine
My gym only has barbells dumbells and some cable machines
Thinking of a push/pull variant but the issue is I don't have a leg curl machine or calf raise machines.
Advuce/guide/point me in the right direction to learn please
>>36586707
If I were just starting out like I assume you are and wanted to do push/pull I'd either go do some beginner thing like SS or Reg Park instead, or do
>A
Bench 3x5
OHP 3x5 (switch which of these you do first every other time)
Incline DB Press 3x8-12
Lateral raises 3x8-12
Squats 3x5
Leg Press 3x8-12
Tricep Pushdowns 3x8-12
>B
Bent over rows 3x5
Chin-ups 3x5
Cable rows 3x8-12
Shrugs 3x8-12
SLDL 3x8-12
Concentration Curls 3x8-12
Planks or weighted ab stuff 3x8-12
>>36586775
I have done ss. I was just not really sure how to change my routine. I had a change in life situation and had to change gyms and how often I can go to the gym
Thanks for the help
>>36586702
T-thanks.
Heres my take on GreySkull LP. Critique please.
Mon
Bench press 2x5, 1x5+
Rows 3x5
Squats 2x5, 1x5+
Dips 3x8
Wed
Overhead Press 2x5, 1x5+
Pull ups 3x5
deadlitf 1x5+
Curls 2x12
Fri
Bench press 3x5, 1x5+
Rows 3x5,
Squats 3x5, 1x5+
Dips 3x8
After doing SL for 5 months I decided to move onto Madcow, but made the mistake of starting it during my busy season at work. I lost a lot of strength and decided to deload a bit and go back to a sought of middle ground between beginner and intermidiate (I hope).
Could someone post a good U/L or even PPL routine, pls? Looking into hypertrophy after running basic greyskull.
>>36587723
PHUL if you want more volume.
Candito Linear Program Strength/Hypertrophy variant if you want to focus on gaining even more strength.
>>36586069
I don't get more gains by doing them more often. I just get injuries.
Was out of TM like 6 months ago and was not getting gains on intensity days because I couldn't recover in 4 days from the vol workout.
So I switched to a 2weekTM with one week vol and one intensity. Worked for squats and presses but not for pulls. I need a longer wave for pulls. So now the wave is 3 weeks to make PR and then one way light to recover.
I'm using the same for squats and presses just for the sake of simplicity and program organization.
It has been working good so far. Sure it's slow (10 or 12 increments a year) but for the years I've been lifting and my age I could not ask for way more.
>>36586244
>Thoughts?
Push presses (heavy ones) are very taxing on the knees. I think you program could be rearanged better.
i.e.
squats-pp-chins (or rows but why rows if you're not benching nor bodybuilding?)
pw cl-pp-fs
dl - facial cumpulls - chins
dl-
Best routine for straight up aesthetics? Strength takes a back burner to endurance and lookin good for me.
>>36584992
it is
>>36584870
Been working out about three years and gone from 115 to 170lbs. A year ago, I ended up moving to the country and haven't found a gym that's closer than a 45 minute drive. So I do this
Day A
4x13 pullup
4x20 hindu pushups
4x11 pistols
Day B
4x11 lever pushups
4x12 one arm bent over rows, 30lbs
4x27 glute bridges
Routine is ABAXBABX with biking on rest days.
On the second and third set, I always try to increase reps so that I'm going up on reps by 1 or 2 every day. If I hit 30 reps on an exercise, I move on to something harder.
So how many days should i lift for optimum results as a natty?
AxBxAxxBxAxB
A
Bench
Row
Squat
Lat raise
Shrugs
Curls
B
Deadlift 1x5(deadlift at 65% 3x5 on B no2)
Ohp
Weighted chins
Weighted dips
Facepulls
Compounds 3x5, accessories 3x8
I've been doing SS since the end of december. Is there any way to get my bench going or just keep doing what I've been doing?
When should I run during a PPLPPXX Routine?
I need them heart gains and I'm doing keto as well.
What website/app is that stat tracker? on the right
Has anyone done this? How'd you find it?
At what point in SS can one switch to an aesthetics routine? Or does it really matter
>>36588173
3-5
>>36588393
See pic related.
Do the bench before the squats.
>>36588588
Run PPLxULx or PPLxFxx instead
>>36588626
The guy on the picture is on steroids. You won't achieve his looks by doing that routine.
Do a proper program instead.
>>36588770
There's no such thing as "aesthetics routine".
Aesthetics are built with consistency and good diet.
Just add a couple of accessories to your current routine to work on muscles you feel need extra development, like biceps.
>>36586670
this
>>36586244
Looks ok.
Though I'd do regular OHP or bench instead of facepulls on B.
>>36585579
>A
Bench 3x5
OHP 5x5 80-90%
Cable Rows 3x8-12
DB Supinating Curls 3x8-12
>B
Squat 3x5
Snatch Deadlift 3x5
Hanging Leg Raises 3x8-12
Back Extensions 3x8-12
x
>C
OHP 3x5
Chinups 3xF
Bench 5x5 80-90%
Incline Hammer Curls 3x8-12
>D
Deadlift 1x5
Squat 3x5
Hanging Leg Raises 3x8-12
Back Extensions 3x8-12
x
x
>>36585550
There's no such thing as "hypertrophy routine".
Check https://fitsticky.squarespace.com/novice-programs/
>>36586492
Read https://fitsticky.squarespace.com/starting-strength
>>36587157
Looks good to me.
Would probably do Squats before Rows, simply because Squats will require more energy.
>>36588626
That is a shit routine if natural. Decent if you are on steroids.
>>36588819
Whats U and F in PPLxULx/PPLxFxx?
>>36586670
>>36588861
Something like pic related. It's just an example, so feel free to customise it.
You might wanna start doing 3x3 instead of 3x5 for the intensity work (2x3 for the deadlift), though, since you're likely stuck at your current 5RM.
>>36588890
U = upper
L = lower
F = fullbody
>>36586670
Would probably add +3 sets of curls too.
>>36588901
Fucking kill yourself no one wants you here
>>36588960
Newfag please go.
>>36588901
If there's no such thing as an aesthetics or hypertrophy routine why even recommend something other than SS? What's the point of a ppl, or a split?
A
3x8 Wide Grip Pull-ups
3x8 Neutral Grip Pull-ups
3x8 Pull-ups
3x8 Hammer Curls
4x8 Bicep Curls
3x10 Shoulder Press
3x10 Lateral Raises
3x10 OHP
B
4x10 Decline Pushups
3x15 "Wide" Pushups
3x15 Pushups
4x8 Tricep Extensions
3x15 Shrugs
C
3x15 Calve Raises
4x12 Sumo Squats
3x12 Front Squats
4x12 Hip Thrusts
A B C x A B C x
>>36589020
How long do you think you can handle squatting three times a week and adding weight each time?
>>36588819
I-i'm a complete scrub and can't do chin ups yet, is there another exercise I can do instead or do half reps count?
>>36589041
We'll I'm a long distance runner trying to find a good routine, so I'd wager not long
>>36589020
Explained in lots of detail here https://fitsticky.squarespace.com/novice-programs/
But basically - your level of adaptation to training changes with time, and so your training has to change in order to reflect that or you will just stay in a plateau forever.
>>36589061
Do negatives
And also, lat pulldowns with chinup grip, use the assisting machine or resistance bands, help with small jumps (as if doing a push press), etc.
>>36588819
Guess it's time to buy some DB then.
>>36589095
Another anon here.
Why chin-ups and not pull-ups?
>>36589648
Doesn't make much difference, but if you want to know the details check the Pullup vs Chinup screencap here https://fitsticky.squarespace.com/lifts/
>>36589699
wow this is a cool site
>>36590676
Thanks! Putting in a lot of hours into it :) glad you're enjoying it.
Should I alternate con. deadlifts and snatch deadlifts, or do con. deadlifts 2x a week, and have snatch on the mid day?
>>36592369
How does your routine look like and for what purpose are you doing snatch deadlifts?
why don't these threads always have the infographics with the proven programs?
>>36592387
My gym is too cramped to do cleans so I do Snatch Grip instead.
I also want to improve my grip strength, and work on my upper back/traps.
Current 3 day Routine:
Deadlifts done on first and last day, snatch on middle for 3x5 at 70%
Squat 3x5
Bench 3x5
Deadlift 1x5
Dips 3xF
Hammer to Reg Curls 3x8
Squat 3x5
Press 3x5
Deadlift 1x5
Chinups 3xF
EZ Skullcrushers 3x8
>>36592445
>>36592369
Looks perfectly fine.
If you can still progress fine with the regular deadlift twice per week, then doing snatch DL at the middle of it is a good idea.
If progression on the DL twice per week starts being an issue, you can do the Snatch DL twice or add in the RDL, Rack Pull (use a bar that's already a bit bent, or use boxes instead of the rack), Deficit DL (using lighter weights), or another variation.
If recovery starts being an issue, you can do one day with the regular DL for a new PR attempt, one day with the Snatch DL, and the third day with back extensions.
It's all about how you're feeling and how your progression is going, really.
>>36592391
Most of those infographics are pretty old, from 2012 and back.
If you want to find a new program, you can check https://fitsticky.squarespace.com/novice-programs/ for the most up-to-date stuff (the page for intermediate programs is still WIP)
>>36592369
>>36592445
I'd say it doesn't matter that much. Doing normal deadlifts more often will give you slightly better strength gains in normal deadlifts. Doing snatch deadlifts more often will work your upper back a little harder.
You could also do 1*5 conv deadlifts followed by 3*5 snatch deadlifts on 2-3 sessions per week to be able to both get 2 conv deadlifts sessions per week and then work on your back
>>36592540
OP here, any suggestions about my routine? :DDDD
>>36580798
isn't it too much pressing?
(A)
1. Back squat 5x5
2. Overhead press 3x5
3. Dips 3xF
4. Face pulls 3x10
(B)
1. Front squat 5x5
2. Overhead press 3x5
3. Inclined dumbbell press 3x10
4. Pull ups 3xF
AxBxAxx BxAxBxx
dunno if i should take cable rows instead of face pulls
Couldn't see a QTDDOT so I'll ask here.
What are some good videos on core bracing and breathing?
Cost me a rep on my OHP today (last set last rep at least), and during my squats my vision was going brighter and/or browner during the lifts - is that normal?
Also, as I said I got all sets/reps on the OHP today aside from last rep, should I progress or do the same again?
>>36593920
>isn't it too much pressing?
No, that's completely fine.
>dunno if i should take cable rows instead of face pulls
Cable rows are a more complete exercise, and since your back isn't getting much volume, I'd recommend sticking with those. It also works the same muscles involved in the facepull, plus your lats/traps/etc.
Do your deadlifts tho.
>>36593923
>Also, as I said I got all sets/reps on the OHP today aside from last rep, should I progress or do the same again?
Progress.
>What are some good videos on core bracing and breathing?
I'm sure there are, but I don't have any links on me. But it's not like there's any secrets to it, you just hold your breath and thighten your muscles.
>and during my squats my vision was going brighter and/or browner during the lifts - is that normal?
No, might have been drop in blood pressure due to hypoglycemia.
>>36592885
Yes, find a better one. kek
Sorry but I'm tight for time right now and can't explain everything, but really, get a better program.
>>36594291
>get a better program.
Seriously? I just want to cut fast and maintain my main lifts. What's better than a PPL routine for this?
I feel there's something I need to switch around in my routine..
Maybe the pull ups? On a cut atm btw, so instead of 5x5 in doing 3x5 atm. Let me know what you guys thing though?
A-
squats- 5x5-100kg
bench- 5x5-65kg
Pedlay row- 5x5-75kg
Skull crushers- 3x8-32.5kg
Bicep curls- 25kg
Good mornings- 3x8-35kg
Cable crunches- 3x12
B-
Squats- 5x5-102.5kg
OHP- 5x5- 42.5kg
Deadlift- 1x5-145kg
Bench- 3x8- 55kg
Pull ups- 3x10
Skull crushers- 3x8- 30kg
Cable crunches- 3x12
>>36594360
Oh, loosely based off ICF and SL/ SS.
Standard axbxaxx
Was doing ICF but felt it took way to long..
Day 1:
Deadlift RPT 3 x 4-6,6-8,8-10
Chinup RPT 3 x 4-6,6-8,8-10
Curls, farmers walks
Day 2:
Incline bench RPT 3x4-6,6-8,8-10
Floor press 5x3
Barbell bench rows 3x8
Kroc rows 2xmax
Day3:
Squat RPT 3x4-6,6-8,8-10
Overhead press 5x3
lunges 3x10
I'd this a good GSLP setup?
A
Bench press
Squats
Lat pull down
OHP (70%)
Hammer curl
B
OHP
Lat pull down
Bench press (70%)
Deadlift
Hammer curl
Looking into increasing my weights on presses. Thought of adding LTE too but I'm unsure whether that would hinder my progress.
>>36596517
I'm not sure how useful the 70% bench/ohp will be in increasing your lifts. I'm also assuming you're going with lat pull downs because you can't do pull-ups yet?
Try:
>A:
Bench Press
Squat
Lat Pull Down
Lying Tricep Extension
Barbell Bicep Curl
>B
OHP
Deadlift
Lateral Raises
Lat Pull Down
Dumbbell Hammer Curl
LTE and lat raises will both help with the press. Feel free to add ab-work to the end of every session.
>>36595104
Not bad. Throw in pull-ups on Day 1 and lat raises on day 3 if you want some more back/shoulder work.
>>36596572
This sound good enough, I will try it out. Probably switching lateral raises for cuban presses, tho. The ~70% thing is mentioned on one of Rips book, of recall correctly.
Are bb curls better than dB?
>because you can't do pull-ups yet
I do pull-ups at home, but it's not practical to do it at the gym.
>>36596572
Also, thanks.
Rate my routine, I used to do sports, but I am new to lifting.
3x12 for each, except for crunches, they're 3x15
>A
Bench Press
Pull Ups
Deadlift
Dumbbell Lateral Raises
Crunches
>B
Bench Press
Pull Ups
Squats
Dumbbell Lateral Raises
Crunches
>>36580798
Wendler 5/3/1 with "Big Muscles" accessories
Favorite ever desu.
I dont have a strict routine i just do what i feel like doing. I'll try not to do the same lift two days in a row though. The lifts jnclude
Bb rows
Bench /incline bb and db
Squat/front squat
OHP bb and db
Facepulls,
Lat pulldowns
Kb lunges
Calve raises
Lat side raises
Skullcrushers/decline
Pullup/chinup/dips
Jump rope
Hammer curl
Deadlift/romanian
I think that it. Anything i shiuld add
PPLxPPx
is this ok (only one leg day/week)
>>36596763
It's ok if you don't care much about legs.
>>36584437
Nobody?
>>36584437
>I am not sure if Face-Pulls and BB Rows are enough to train my upper back. Are there any other good exercises for that part?
Shrugs, pull-ups, diddlylifts.
>And should I switch the Leg Press with front squats? Since I do back squats low bar which train the glutes more than quads, I am not sure if guads are trained enough with deadlift/leg press.
You're overthinking it. Of course front squats are better than leg press, but you're already doing squats; and there's no reason for doing 2 variations of squats the same day.
Btw, same applies to the weighted chin-ups/cg chin-ups; it is pretty much the same, working the lat dorsi, regardless. Pull-ups would work rhomboids and traps a bit more, but that would be too much for one day, imho. Better to alternate these.
Also, 5RM bench + incline bench + dips in the same day is bullshit... Too much volume for a natty; especially if you're novice...
tl;dr: try PHUL instead of this
>tfw dead dick after heavy workouts
Would doing a cool down routine help this?
I've been going to the gym at lunch for a quick workout as I have nothing to do and usually have food at my desk anyways. I can only go for 30 minute lunch breaks so I usually do a quick 5x5 at lunch (12ish), and then my full workout after work (5ish).
Here's my routine:
Day 1 Deadlift (lunch) / Push (after work)
Day 2 OHP (lunch) / Pull (after work)
Day 3 Rest
Day 4 BP (lunch) / Legs (after work)
Day 5 Cardio
Day 6 Rest
Will this work if I hit one muscle group at lunch and another after work? 30 minutes is not a lot for a workout, and 5 sets of 5 leaves me feeling like I got something done at lunch. Am I getting enough rest? Should i skip cardio on day 5?
R8 pls fit
Goal: 1/2/3/4
Stats
M 26
97kg
BF% NFI maybe 15-20%?
Weights are in kg and what I've most recently hit for clean reps
OHP 55x5
Bench 77.5x5
Squat 95x5
DL 110x5
My squat and DL suck relatively because of a recurring injury that I'm working around. Long story short did SL for awhile, stalled and switched to MadCow (lifts went up), then injury, took a break, deloaded and restarted on squats and deads doing Greyskull.
Got to point where my bench will hit 4rm each time I increase the weight. I deload 10% and work back up and can hit the new weight for 3x5.
Thinking of switching to TM because while I could probs milk GS for more linear squat and dead progression I'd rather take them slow due to injury (low back).
TL;DR here's my TM routine rate pls
VOL
Bench 5x5
Squat 5x5
Snatch DL 3x5
Pull-ups (assisted) 3x10-12
Ab wheel 3xF
LIGHT
Squat 2x5
OHP 3x5
Goodmorning/Bent knee GM 3x10-15
Curls 3-5x10-12
PRs
Bench 1x5
Squat 1x5
DL 1x5
Pull-ups 3xF
Triceps pulldown 3-5x10-12
Ab wheel 3xF
Bench before squats because it's the lift I struggle on and want to be fresh.
GM because gym has no reverse hyper setup and I feel like if anything is lacking in my posterior chain it's my glutes and hams (rather than low back).
SL is good right
n-no memes
>>36600138
It's better than 99% of the programs novices are doing out there.
It's not as good as SS though. And no I'm not memeing.
>>36596763
Just do PPLxULx
>>36598945
Seems completely fine to me. But I'd organize it differently.
Maybe something like:
Day 1 Deadlift (lunch) / Weighted Chinups, Barbell Rows, Back Squats at 80-90% or Front Squats
Day 2 OHP (lunch) / Spoto Bench (3s pauses), Closegrip Bench or Weighted Dips, Skullcrushers
Day 3 Rest
Day 4 Bench (lunch) / Back Squat, Deadlifts at 80-90%, bodyweight chinups, lateral raises
Day 5 Cardio
Day 6 Rest
Day 7 ????
>>36599944
First thing you can do is, stop worrying about sets of 5 so much. In fact, I highly suggest you go for 2x3 instead of 1x5 for the intensity day on TM. Keep the same weight you're using (instead of starting with your current 3RM), and progress 2kg per week (1kg on the press and maybe the bench if you're having issues).
This will allow you to progress very far and for very long before running into a plateau again.
As for the routine, it looks completely fine. You can do paused squats on light day, they are harder but don't actually make recovery worse, so they fit in perfectly (and they will make you much stronger out of the bottom, and helps to improve your form as well).
You can do sets of 3x3 using 70-75% (of the 5RM) or 3x5 using 60-65%.
>>36600760
why is ss better tbqh
DL 5/3/1
Lunge 5x8-10
DB Row 5x8-10
Shrug 5x10-12
Curl 5x10-15
Bench 5/3/1
Incline DB Bench 5x8-10
Incline Fly 5x10-12
Tricep extension 5x8-10
Lat Pull down 5x10-12, superset w/ Chinups 5xf (I like doing the harder pull, then doing slow pull downs)
Squat 5/3/1
Lunge 5x8-10
DB Row 5x8-10
Face pull 5x10-15
Curl 5x10-15
OHP 5/3/1
CGB 5x8-10
DB shoulder press 5x8-10
Lateral Raises 5x10-15
Lat pull down 5x8-10, chinup 5xf like bench day
>>36600802
- SL has you start with babyweights. It will take you forever to actually start getting stronger. SS, on the other hand, tests you on the first workout and let's you kickstart progression
- SL has you add 2.5kg on every workout. This will make progression incredibly slow on the beginning, and incredibly hard after a month or two. SS, on the other hand, has you add as much as 8kg to your deadlift on the first few workouts, and it eventually lowers progression on certain lifts like the ohp and the bench to 1kg per workout. This means you will not get stuck on the 50kg-ohp-deload-loop everyone who does SL gets stuck on
- SL was "written" (copy pasted in a dumb manner and without any thought behind it) by a marketing team with 0 coaching experience, and is targeted towards couch potatoes. SS was written by an ex-professional athlete and a coach with over 3 decades of experience
- SL only has you work your floor pull 1.5 times per week. SS has you work floor pulls 3 times per week, 1.5 deadlifts (3x at the start) and 1.5 power cleans. This means you will get stronger on your deadlift doing SS, since you will be training it a lot more
- SL has you do barbell rows, SS has chinups. Chinups are a better back-builder as the range of motion for the lats is way longer. Not only that, but chinups will give you good biceps development, while rows won't as much. Only reason you should do rows instead of chinups as a beginner, is in case you can't do bodyweight chinups and the gym doesn't have an assistance machine or lat pulldown, and you're too lazy to do negative reps.
- It's way easier to finish 3x5 sets with perfect reps than 5x5 sets with perfect reps. Not only that, but doing 5x5 will exhaust you before the next lift
- SL tells you to deload too much. SS, on the other hand, only tells you to deload if it's 100% necessary
- SS trains both strength and power, and it trains your traps and upperback a lot more with the power cleans
>>36600802
- SL has you start doing a fuckton of volume. SS has you start doing only as much volume as needed. This means that once progression starts getting harder, and your body gets used to the volume, you can add extra volume to SS to keep progression rolling further. With SL, you don't have anywhere to go besides actually lowering the volume to 3x5, which is counterproductive.
- SL was made to sell an app. SS was made to get you fuarking strong.
Only reason SL is a popular meme is because of marketing efforts. They launched a good mobile app when the market was still untapped, and that made it really popular among normies.
Not only that, but they paid a bunch of personalities of the fitness industry to shill for their program.
Rip, on the other hand, was pretty retarded when it comes to marketing and didn't put much effort into it, and only released a mobile app a few months ago, years too late. This means the only people doing SS were people who were lucky enough to join a gym with a SS coach, or did research and visited lifting forums. Marketing fail 101.
Over the years, a bunch of novices "graduated" from SL with slow progression, but they got ok-tier results and now recommend it all the time as if it's "as good as SS".
Thus, SL became a huge meme even though it's utterly awful.
You don't need to read the full SS book (even though it's great). Watch the videos where Rip teaches how to perform the lifts (https://www.youtube.com/user/artofmanliness/search?query=rippetoe) and read the our page on the program https://fitsticky.squarespace.com/starting-strength and you will be completely fine.
After three weeks or so, start doing your power cleans. It's very easy to learn and incredibly valuable for deadlift progression. You can learn how to power clean here https://fitsticky.squarespace.com/how-to/
>>36600822
Are you on roids?
>>36600896
No, why?
>>36600802
SS is better if you aren't weak as shit. If you can barely move the bar and you know you'll be sticking with 5 pound weight increments then the additional volume in the SL programming can help your body adapt faster than SS.
If you're moving anywhere close to a pl8 for bench or 1.5 pl8 for squats, then go with SS - once you get to 1.5-2 pl8 SL will have you stalling. No sense fighting with the program.
>>36600905
Then you are fucking retarded.
If you're doing 531, do 531. Don't add a bunch of bullshit assistance exercises.
You've customized a good routine and made shit. Reread the 531 book and fucking do what the book tells you to do and stick with it. Fucking dyel newfags
Trappy what do you think of Greyskull for a beginner as an alternative to SS or SL?
>>36580798
day 1: Chest/Biceps
◦4 sets of Incline Dumbbell Press, 8-12 reps
◦3 sets of Bench Press, 5 reps
◦3 sets of Incline Flies, 8-12 reps
*3 sets of Chest Dips until failure
◦3 sets of Barbell Curls, 8-12 reps
-3 sets of Preacher Curls, 8-12 reps, then drop the weight to half, and push out another 8
day 2: Legs/Calves
◦ 4 sets of Squats 5 reps
◦ 3 sets of Lunges 8 reps
◦ 3 sets of Leg Press 8-12 reps
* 3 sets of Leg Extensions till failure
◦ 3 sets of Leg Curls 8-12 reps
And then whatever machine they have that isolates calves
day 3: Back
◦ 3 sets of Lat Pulldowns 8-12 reps
◦ 4 sets of Deadlifts 5 reps
◦ 3 sets of Bent Over Rows 8-12 reps
◦ 3 sets of Dumbell Rows 8-12 reps
◦ 3 sets of Hyperextensions 8-12 reps
day 4: Shoulders/Triceps
- 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 5 reps BB 8 reps DB
- 3 sets of Upright Rows supersetted with Lateral Raises 8-12 reps
◦ 3 sets of front raises 8-12 reps
◦ 3 sets of Lying Rear Delt Raises 8-12 reps
◦ 3 sets of Close-Grip Bench Press 5 reps
◦ 4 sets of Pulldowns 8-12 reps
◦ 3 sets of Skullcrushers 8-12 reps
day 6: Full Body
◦ 3 sets of Deadlifts 5 reps
◦ 3 sets of Squats 5 reps
◦ 3 sets of Clean and Jerk 8 reps
◦ 3 sets of Weighted Pull ups 8-10 reps
one ancillary lift 3 sets of 8 reps
•day 5 & 7 rest
>>36598945
Why don't you just do the whole thing after work?
>>36600966
Worst routine I've seen so far in the thread
Critiques? Been on this for 2 months
>>36600959
Great, but I recommend you do at least 2-3 weeks of SS first simply because the start of SS is incredibly fast gains, and GSLP has slower progression 1/2kg progression.
Also, I recommend pic related, not phraks memekull.
>>36601004
forgot, I do PPLPPLx
>>36600892
Daily reminder this person does not lift for strength, but to appear as feminine as possible while still genetically a man.
>>36600959
(same poster)
Started doing greyskull but doing dumbbell press instead of bench press because my gym is really quiet and it doesn't seem like anyone goes there for anything but cardio, so i can't get a reliable spotter. Also i don't wanna talk to anyone. Also doing front squats instead of back squats. and I added pull ups and rows. It usually goes like this
A:
>dumbbell press 2x5, 1xf
>front squat 2x5, 1xf
>weighted pull up 2x8
B:
>overhead press 2x5, 1xf
>deadlift 1xf
>row 2x8
>>36601025
I work as a strength coach bby.
My personal aesthetic goals have nothing to do with my actual ability as a coach.
I do lift for strength, though. I'm just limited in my potential.
>>36601004
I'm pretty sure I know where you got that from. That guy was on steroids and that's why he looked like that after doing that routine. If you're not on steroids you're not going to get the same results as him.
So decent roid workout, complete garbage natty routine.
>>36601058
You serious? It looks like a pretty basic PPL routine to me. I just made the main lifts 5x5 myself because I want to increase strength.
>>36601018
Cool, thanks. What do you think of dumbbell press instead of bench and front squats instead of back squats as mentioned in this post>>36601053?
>>36601074
Yes. Choose a real routine and do it. Don't change it. Don't customize it. Take what the routine says to do and do it.
>>36601116
So what would you change about my routine?
>>36601057
Good to have you back. Tips for how to keep up my routine when DSIII comes out?
>>36601154
I just told you
>>36601053
>>36601083
If you don't have a spotter, just do the roll if you fail a rep - roll or lower the bar to your hips, sit up, lower the bar to the floor, and then deadlift or clean it back to the rack.
Here https://www.youtube.com/watch?v=fEUvI8Q6JDk
Ez pz
You will be injury free doing that as long as you don't do dumb stuff like trying to rack the bar without actually locking your elbows (pretty much the #1 reason for accidents on the bench, and the most dangerous accidents too)
Nothing wrong with using dumbbells instead of a barbell, but you have a lot more potential (and it's a lot easier) to gain strength with the barbell.
As for the front squat, it's kinda the same reasoning. The back squat is better for building strength.
So, in the end, you can keep using DBs and doing exclusively Front squats if you want. But using the barbell and doing back squats would make you stronger faster, and progression would be much easier.
>>36601173
Kek, can't wait for the damn thing to finally get released.
On a serious note, I've found guys get really motivated to keep training when they log their progress on a website like symmetricstrength.com or strengthstandards.co
It becomes almost an IRL rpg, you're always setting new goals and trying to level a certain muscle or lift up and stuff.
Also, 1v1 me
Please rate/critique
A
Bench press 4x4
OHP 6x4
lateral raises 10x4
weighted dip 6x4
shrugs 6x4
B
squats 4x4
calf raises 10x4
bicep curls 6x4
bicep circuit 3+3+3x4
weighted pullup 6x4
row 6x4
some ab machine 10x4
leg lifts 10x4
C
dumb bell chest press 4x4
incline dumb bell chest press circuit 3+3+3x4
Deadlifts 4x4
xABxCxx
>>36601248
You're trolling right?
>>36601274
no?
>>36601213
Never realized you can actually log into that site. Looking forward to leaving the blue-man group behind then - those glutes are lagging behind.
>Also, 1v1 me
You gonna get spanked. For real though, I skipped DSII - it just looked like a let down compared to the first. You suggest picking it up? Or should I just wait out the 2 weeks...
>>36601280
So you do 10 sets of 4 reps of lateral raises? What the hell is a bicep and incline circuit?
>>36601304
Oh, I guess I got the sets/reps reversed.
>what is circuit
http://www.dictionary.com/browse/circuit-training
>>36601316
Yeah I figured you did that. Tell me exactly what you do during your "bicep circuit training".
>>36601347
normal curls, hammer curls and some cross body curls. I do 3 of each and that is a set
>>36601377
Ok. What is your "incline dumb bell chest press circuit"?
(At any time please go ahead and tell me you're trolling/joking)
>>36601394
do three at one incline, change it to do another 3, change it again and do another 3.
reset for 4 sets
>>36601413
>doing cardio with weights
>wanting to adapt slow twitch shitty fibers instead of fast twitch strength fibers
For what purpose
>>36601213
Usually I bench without clips. I would assume that you would use clips with this roll method?
>>36601426
what cardio? my normal curls are w/ 40 pounds weights and do the circuit with 35s.
At 75 pounders for normal DB chest press and using 65ers for the chest circuit
shit takes forever
>>36601434
Doesn't matter, you're not gonna be rolling the clips, you'll be rolling the bar.
>>36601413
Ok I'm fucking dying laughing here. Please tell me you've been joking this entire time
>>36601459
>ask for critique in routine thread
>type anonymously that you're laughing at routine without critiquing
quality posting
>>36592348
Hey trappy, thx for the info on the website. I'd love to read more about nutrition tho. Love ya senpai
>>36601475
Your "routine" is complete garbage.
Pick a real routine. Do not change the routine. Do not customize the routine. Do the routine. For fucking real, I didn't see any of this shit in the fucking sticky. How can you fuck up a routine that fucking badly. Damn.
>>36601582
my "routine", quotations included due to maximum butthurt is based off of
http://www.mensfitness.com/training/build-muscle/get-jacked-x-men-style-like-hugh-jackman
>garbage
>still no substantive critique
>>36601475
>>36601582
Seriously. The sticky recommends SS and regulations park's 5x5. I didn't see anything there that says "make up your own routine compromised of shit assistance exercises and retarded rep ranges". So congratulations, you are so fucking stupid you cannot understand beginner fitness advice.
I take my previous advice back. Don't choose a different routine, you're just going to customize it and fuck it up again. I suggest you never step foot in a gym again and choose a different hobby because you clearly can't do this one.
>>36601625
>2009+7
>being this assblasted online
roidraging? :^)
>>36582404
Keep up the work buddy, looking better :D
>>36601622
Yep, there you go. One of the things you could have done to make yourself look more retarded you fucking did it.
Men's fitness is garbage. Meme celebrity workouts are garbage. Hugh Jackman is on steroids, unless you're on steroids you won't have the results and body he has. If you are on steroids, God fucking help whoever was stupid enough to sell you steroids. Pick a real routine and stick to it or never step foot in the gym again.
I do not understand how trappy gives advice to stupid newfag dyels like you all day without going insane.
>>36601672
>people that look better than me are roiding
>reaching levels of autism that should not be possible
>>36601710
Fuck off you're trolling
Doing SS, is it really that bad if I keep doing deadlifts instead of power cleaning?
>>36601735
>shitposting, hurr durr I am laughing at your circuits
>STOP LAUGHING AT MY AUTISM
topkek
![low-bar-pull-chin-ups[1].jpg](https://i.imgur.com/pFc6co2.jpg "low-bar-pull-chin-ups[1].jpg")
Ok so my token gymbro friend gave me this and told me this is what he did to get swole. He said I can run it from 8-12 reps until I find a sweet spot I am comfortable with.
I've been at it for two weeks now doing AxBxCxAxBxCx...
Been using lower weight than I am used to but I feel extremely sore at the end of it. I can do 20lb chest flyes usually but for this routine I use 10lb ones and it still burns.
A
3x12 Lat pulldown*
3x12 Cable seated close row
3x12 Barbell bent-over row
3x12 Concentration dumbell
3x12 Hammer curl
3x12 Standing biceps curl
Don't have this machine so I just do pic related
B
3x12 Barbell bench press
3x12 Dumbbell flye
3x12 Incline barbell bench press
3x12 Lying triceps extension
3x12 Cable triceps pushdown
3x12 Shrug
C
3x12 Bench leg raise
3x12 Mountain climbers
3x12 Back squat
3x12 Standing dumbbell calf-raises
3x12 Dumbbell lunge
Am I gonna make it?
>>36601752
If you just started SS you're supposed to deadlift every session. You only add in powercleans once you get to about 2pl8 DL. If you don't want to powerclean, try barbell rows instead.
>>36601811
No. Do SS. That routine doesn't even have deadlifts.
>>36601836
I did SL, then been doing CC PPL but got rid of the leg day, deadlift on push day and squat on pull day. Haven't made any strength gains so I'm thinking of going back to SS but really hate doing cleans. Just hit 1.5pl8 deadlift.
>>36601857
Can't I just add them?
>>36601859
If you can deal with the DL every session at 1x5, while adding 5 pounds a workout, stick with that. If you start to struggle, alternate DL's and any other floor pull - rows are a good choice here, but if you love deadlifting you can always do paused/speed ~(5x3 @ 75% 5RM) or snatchgrip (3x8 @ 75% 5RM) DL.
>>36601883
Yeah I mean I haven't really seriously deadlifted until a week or so ago, so I jumped from 1pl8 to 1.5pl8 in a single workout, yet to test my actual 1rm or fail a rep. I fucking love deadlifting though. Thanks for the advice friend, have a rare pepe
>>36601880
No. Do a real routine. Do SS.
>>36601925
He says SS is a joke, you say it's not.
I see hypertrophy produce the body I want to look like, but fitness purists jump down my throat
I dunno who the fuck to believe. I just wanted to know if that was an all encompassing routine.
>>36601957
No. That routine is shit. Your friend made it himself, that's why it's shit. Do a real routine and make gains. Fucking 3x12 mountain climbers... are you for fucking real?
>>36601992
I forgot to change that
He has a broken leg from a car accident a couple years ago. I've been doing to failure on those.
>>36602006
Wow. Ok then. Do SS or a real routine or don't, I don't care.
>>36602022
Point me in the direction of a real routine that incorporates hypertrophy?
>>36602042
http://lmgtfy.com/?q=Beginner+hypertrophy+routine
>>36601213
trap what do you look like, I am curious.
>>36601018
can it runned as intermedium or is better TM?i would like too run TM but it doesnt have the volume for hypertrophy...
>>36601957
Here friend, read through this if you want to understand how hypertrophy and rep ranges work. https://fitsticky.squarespace.com/novice-programs/
https://fitsticky.squarespace.com/starting-strength
>>36603356
Intermediate implies you can't do linear progression anymore, so yes you would have to do TM or another program.
See pic related as an example of a 3-days TM program, or these >>36588070 >>36588901 as example of 4-days splits.
>>36601291
DS2 is my favourite so far, but at this point it's better to just wait for a steam sale or something and get it cheaper.
>>36580798
How long you been on SL.
>>36602125
>>36604760
About 4 months.
TRAPPY YOU FUCK WHY DO YOU HATE PPLPPLx SO MUCH?
>>36580798
Opinions of candito linear program, for a 5-month begginer?
The bodybuilding one, I like volume. Want to increase my bench and convetional deadlift a bit, changed the 3x5 of strenght day for a 5x5 (I fucking love volume) the rest is just as the program, chosed pullups, barbell rows, cable rows, cgbp and snatch deadlifts.
>>36604786
I don't hate it, it's great if you're a bodybuilder on roids.
>>36604796
Then why do you recommend PPLxULx which is pretty similar in overall volume and recuperation?
>>36594291
>Sorry but I'm tight for time right now and can't explain everything
You never explained what program would be better for a quick cut and maintaining my lifts for this summer. ;_;
>>36604800
It's not though.
Compare this:
A or B
Weighted Chinups 3x5 +1kg
Barbell Rows 3x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
B or A
Bench 3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
C
Squats 3x5 +2kg
Power Cleans 5x3 (75%-85%-90%-95%-100%+1kg)
Deadlift 3x5 at 80-90% or Snatch Deadlift 3x5 at 70% (of your conventional DL 5RM)
x
D
OHP 3x5 +1kg
Barbell Row 1x5 +1kg
Bench 3x5 at 80-90%
Spoto Bench Press 2x5 at 75-85% (3s pauses)
DB Supinating Curls 3x8-12
E
Deadlift 1x5 +2kg
Squats 3x5 at 80-90%
Paused Squats 2x5 at 70-80% (3-5s pauses)
x
To this:
A
Flat Barbell Bench Press: 3x5
Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns: 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs: 3x10-12
B
Barbell Rows: 3x5
Lat Pulldowns: 3x8-10
Seated Rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls: 4x-10-12
Choice of one other bicep exercise: 3x10-12
C
Squats: 4x5-6
Leg Press: 3x8-10
Leg Extensions: 3x10-12
Hamstring Curls: 3x10-12
Standing Calf Raises: 5x10-12
D
Flat Barbell Bench Press: 3x5
Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns: 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs: 3x10-12
E
Barbell Rows: 3x5
Lat Pulldowns: 3x8-10
Seated Rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls: 4x-10-12
Choice of one other bicep exercise: 3x10-12
F
Squats: 4x5-6
Leg Press: 3x8-10
Leg Extensions: 3x10-12
Hamstring Curls: 3x10-12
Standing Calf Raises: 5x10-12
x
>>36604776
holy shit
super cute
>>36604860
Well it doesn't help that the PPLPPLx you listed has retarded amount of exercices and volume. If you trim it down it starts to you similar. (Something like the one in OP but adjusted to your needs obviously).
The PPLxULx have you bench, squat and OHP heavy only 1 time a week each, isn't that bad?
>>36604795
Candito's programs are good.
>>36604849
http://fitsticky.squarespace.com/novice-programs/
http://fitsticky.squarespace.com/intermediate-programs/
>>36604911
>The PPLxULx have you bench, squat and OHP heavy only 1 time a week each, isn't that bad?
It's for intermediate lifters, not novices.
The thing with PPLPPLx that most people forget is that results come from resting. Working out is simply causing damage and stress to you body, you only grow and get stronger during rest. And it's not just frequency, you have to adequately program the volume and intensity. Routines are not supposed to be a list of exercises (like memecada's pplpplx), but an actual plan designed to make you progress while managing fatigue and recovery from heavy workouts (and peaking if competitive).
I also don't recommend PPLxULx unless the trainee is used to volume and frequency already, and I don't recommend it for beginners.
In my opinion, 3 and 4 day programs are the best for natural lifters.
Unless you're doing olympic weightlifting, then you need higher frequency because technique, but that's another story.
Currently doing SS as in:
A
3x5 Squat
3x5 Bench Press/The Press (alternate weekly)
3x5 Chin up
3x6 Dips / 3x12 Lateral Raises
3x6 Cable Row
3x10 Curl
B
3x5 Front Squat
3x5 The Press/Bench Press (alternating)
1x5 Deadlift/ 5x3 Power Clean
3x12 Lateral Raises / 3x6 Dips
3x12 Hyperextensions
3x12 Crunches
C
3x5 Squat
3x5 Bench Press/The Press (alternate weekly)
3x5 Pull up
3x6 Dips / 3x12 Lateral Raises
3x6 Cable Row
3x10 Curl
Stats are:
Bodyweight: 77 kg
Back Squat: 93 kg x 5
Front Squat: 73 kg x 5
Deadlift: 110 kg x 6
Power Clean: 50 kg x 4
Bench Press: 65 kg x 5
Dip: +0 kg x 5
Overhead Press: 43 kg x 5
Chin-up: +0 kg x 5
Pull-up: +0 kg x 5
Is this good or should I change something?
>>36580798
any ideas for building a routine out of the following:
benchpress
squat
pull/chin ups
rows
ohp
shrugs
>>36604987
>http://fitsticky.squarespace.com/intermediate-programs/
There's nothing there aside from strength programs..............................I want to cut ffs.
>>36605026
See http://fitsticky.squarespace.com/s/Reg-Park-updated.png
Just throw in barbell shrugs
>>36605034
The intermediate page is still pretty barebones, I only really started working on it.
Go with Candito's LP or a TM split like >>36588070 >>36588901 and just do 2x3 or 2x2 on intensity days.
If progression gets hard, lower the volume and the intensity. Alternate between maxing out with 2x3 or 2x2, and doing volume work with anywhere from 70-90% for 3-5x5, instead of trying to max out on every workout with 3x5.
Don't waste your time doing too many sets per day and working out 6 days per week while on a caloric deficit.
any ideas of how I can make coolcicada ppl suit my goals better? I want to do leg day only once a week and have 5 upper body days. I was thinking of doing PPLPPA but I don't know what to do on A day, maybe another Push day?
>>36605026
Oh sorry, I read "building" as "bodybuilding" kek
What's your bodyweight, how long have you been lifting, what are your current numbers, what programs have you tried in the past?
>>36581716
How can you make progress when you only go to the gym 3 times a week?
>>36605135
show me ur smile
pls
>>36605175
My lifting heavier every time you go?
I've been on stronglifts over a year.
About 90kg bodyweight
Squat is around 100kg
Deadlift 140kg
Bench 80kg
Barbell Row 60kg
OHP 50kg
what do you reccomend i do now? i've been lifting altogether since summer 2013
>>36605191
Do you wanna get stronger? If so switch to Texas Method.
>221 posts
>80 unique posters
>thread turns into a Trappy circlejerk again
desu this is the best 4chan update I've ever seen, automatic filtering for that attentionwhore tranny
>>36605196
all that faggot tranny does it giving the same advices to everyone no matter their goals
>>36605175
Working out is simply causing damage and stress.
Growth and progress is made during resting.
>>36605191
You can try a Texas Method split like >>36588070 >>36588901 (pics)
Or Candito's LP.
If you want to keep training 3 times per week, then something like >>36604691 (pic)
>>36605159
What's your bodyweight, how long have you been lifting, what are your current numbers, what programs have you done in the past?
>>36580798
thoughts on this as a natty after lifting 8 months with goals to get stronger and bigger at the same time
>>36605242
Doesn't seem sustainable for a natty
>>36605242
>>36605195
>>36605231
thanks for not ridiculing me in your posts and i greatly appreciate the suggestion to texas method
heard of it and need to move onto i think, thanks chaps <3
>>36605231
Any intermediate 5 days split monday to friday that would be great for a cut and keeping my main lifts up? (Just done with SL).
I plan to switch to a strength program when I'm done with my cut.
>>36605256
The dude in the pic was blasting roids. You won't look like him, and that routine is a waste of time.
>>36605266
Yes
>>36605276
I know the guy is on roids but what is wrong with the program? 3 days off between working the same muscles is plenty of rest for a natty right?
>>36605231
I am 160 pounds 5'7, I have been lifting for 6 months, 5 were on SS and this last month I have switched to coolcicada PPL. I have a very disproportionate body now and more upper body would balance that. My squat is at 120kg while I barely bench 55kg
>>36605287
Can you show me one? ;_;
>>36605266
For the 2x3 (and 1x3) stuff, you use your current 5RM to start with, then do the indicated fixed increases from there. Don't start with your 3RM.
%s are from your 5RM
You're on a cut, so there's no point in overdoing the volume.
A
Bench 2x3 +1kg
OHP 3x6 80-90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
B
Barbell Rows 2x3 +1kg
Bodyweight Chinups 3xF
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
C
Squats 2x3 +2kg
Deadlift 3x5 at 75-85%
Abs if you want
D
OHP 2x3 +1kg
Bench 3x6 at 75-85%
Barbell Row 2x6 at 75-85%
Bodyweight Dips 3xF
DB Supinating Curls 3x8-12
E
Deadlift 1x3 +2kg
Squats 3x6 at 75-85%
Abs if you want
x
x
>>36605385
Thanks for the routine, taking note.
One point:
>You're on a cut, so there's no point in overdoing the volume.
Won't more volume help burn even more calories? I'm asking because I don't mind doing a bit more volume since I like being at the gym anyway. And I hate cardio so no cardio.
>>36605296
Here's my suggestion.
%s are of your 5RM
For the 3x3 stuff, you use your current 5RM to start with, then do the indicated fixed increases from there. Don't start with your 3RM.
Remember to rest 4-6min (or more if needed) between the main sets. For assistance exercises, the rest can be shorter (2-3min for barbell stuff, 1-2min for dumbbell stuff)
A
Bench 3x3 +2kg
OHP 3x5 90%
Push Press 2x6-8
Lateral Raises 3x8-12
Cable Crossovers 3x8-12
B
Barbell Rows 5x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12
C
Squat 3x3 +2kg
Spoto Bench 5x3 75-85% (2-3s pauses)
Deficit Deadlift 3x5 at 70% (of your conventional DL 5RM) (stand on top of one or two plates)
x
D
OHP 3x3 +1kg
Bench 3xAMRAP at 80-90% (as many reps as possible)
Closegrip Bench 3x6-8
E
Deadlift 1x5 +2kg
Barbell Row 2x5 +1kg (use straps or hookgrip if needed)
Squat 3x5 at 80-90%
DB Supinating Curls 3x8-12
x
Make sure you're benching correctly: http://fitsticky.squarespace.com/how-to/
>Weak as fuck
>Lifts already stalling
Just cuck my shit up senpai.
>>36605622
If your weak as fuck and stalling it's as simple as this:
-Eat more
-Sleep more
-Fix your form
>>36605590
Burning more calories will make you more hungry. Adding more volume will make recovery worse.
Combine both of that and you will have a very stressful cut, and accumulate fatigue really quickly, with potential for strength loss.
There's already plenty of volume there, don't worry. Your body won't have the calories to benefit from high volume training, so don't worry about it.
>>36605622
Eat more.
Sleep more during the night.
Rest more between the sets.
Don't do a dumb program.
Read http://fitsticky.squarespace.com/novice-programs/
>>36605590
Weighttraining is useless for burning calories if you compare the time/effort that goes in and the amount of calories you burn. Upping the volume can be beneficial for other reasons but you'd be better off eating less for weight loss.
>>36605654
>Adding more volume will make recovery worse.
Makes sense. I'm OP btw, as you can see my bench is lagging behind (squat too but I don't really care). How can I modify this >>36605385 a bit to focus on bench? Would putting (heavy) bench first on D help?
Goal of routine is strength, work on form and work on imbalances/rehab of my shoulders and back. 5/3/1 sets have no amrap but about three heavy singles. 5x5 sets are 70% - 80% 1RM. Dumbbell work/lower body assistence is light and with control.
5/3/1 OHP
5x5 bench
4x10 dumbbell incline bench
4x10 lat pull down
3x8 hammer curl
3x10-15 rear delts
5/3/1 deadlift
5x5 squat
3x10 good mornings
3x abs
5/3/1 bench
5x5 ohp
4x10 dumbbell flat bench
4x10 dumbbell row
3x10 hammer curl
3x10-15 rear delts
5/3/1 squat
5x5 deadlift
3x10 front squat
3x abs
Pls r8
still on the 4 week ramp-up and cutting. I play squash once a week too
Monday (Heavy Day)
>Back Squats 5 x 5 ramping to limit
>Bench Press 5 x 5 ramping to limit
>Deadlifts 5 x 5 ramping to limit / Bent-Over Rows: 5 x 5 ramping to limit
>Incline Dumbbell Press 2 x 15
>Calf Raises 3 x 30
Wednesday (Light Day)
>Back Squats 5 x 5 using 50 lbs less than Monday
>Good Mornings 4 x 10
>Standing Overhead Press 5 x 5 ramping to limit
>Dips 3 x 15
>Curls 3 x 15
Friday (Medium Day)
>Back Squats 5 x 5 using 20 lbs less than Monday
>Incline Bench Press 5 x 5 ramping to limit
>Clean High Pulls 5 x 5 ramping to limit
>Straight Arm Pullovers 2 x 20
>Chins: 4 x 12
>>36605674
More benching between 75-85% of your 1RM, benching 3 times/week, shying away from failure and focusing on technical mastery of the lift, benching for more volume.
>>36605738
How long have you been doing this and how has it worked for you?
5/3/1 isn't that focused on strength, it's more of a program that's trying to get a little bit of everything in it. If you're not satisfied with the results from 5/3/1, I'd reccomend finding a Sheiko program with about the same volume as what you're doing now.
A:
Incline Bench 5x5
Ohp 5x5
Incline cable flyes 3x10
Side raises 3x10
Skullcrushers 3x10
B:
Deadlift 5x5
Pullups 3xF
Cable rows 3x10
Ez bar curl 3x10
Db preacher curl 3x10
Abwork, mostly consisting of:
Hanging leg raises 3x10
Hanging /incline crunches 3x10
Side crunches 3x10
C
Squat 5x5
Lunges 3x10
Leg extension 3x10
Leg curl 3x10
Rate it
>>36605674
Try this then
A
Bench 2x3 +1kg
OHP 3x6 80-90%
Closegrip Bench 3x6-8
Lateral Raises 3x8-12
B
Squats 2x3 +2kg
Deadlift 3x5 at 75-85%
Abs if you want
C
Barbell Rows 2x3 +1kg
Spoto Bench 5x3 at 75-85% (2-3s pauses)
Bodyweight Chinups 2xF
DB Supinating Curls 3x8-12
D
Deadlift 1x3 +2kg
Squats 3x6 at 75-85%
Abs if you want
E
OHP 2x3 +1kg
Bench 3x6 at 75-85%
Closegrip Bench 3x8-12
Barbell Row 2x6 at 75-85%
x
x
>>36605738
I'd move all the back exercises to the deadlift day, and remove excess stuff. You don't need 20 sets of heavy compounds, that much stuff is actually detrimental.
Something like:
5/3/1 bench
3x5 ohp (same % as the 5x5)
3x5 push press (you can add a few kgs to the bar)
3x10 dumbbell flat bench
5/3/1 deadlift
5x5 squat
3x10 lat pull down (supinated grip)
3x8 hammer curl
5/3/1 OHP
3x5 bench (same % as the 5x5)
3x5 spoto bench (2-3s pauses) (take 10% or so of the weight off the bar)
3x10 dumbbell incline bench
5/3/1 squat
5x5 deadlift
3x10 front squat
3x10 lat pulldown (pronated grip)
I wouldn't recommend this much volume for cutting, but 5/3/1 is pretty slow anyways so it might work just fine.
>>36605932
There's nothing to rate
A: Arms / titties, diffrent variations
B: Muay thai workout
C: Stomache / Back
D:Muay thai workout again
E: Legs if they can handle after muay thai
Repeat, diffrent everytime i gym from reps and what i do
>>36605996
Thanks mate
>>36605997
What do you mean
>>36605996
>Try this then
Isn't +1kg a week on bench very slow progress for someone who's bench is already weak?
