Previous thread >>36580798
>thrusting edition
Check out our new sticky!
>http://fitsticky.com/
>Novice Programs & Routine tips
http://fitsticky.com/novice-programs/
>Intermediate Programs
http://fitsticky.com/intermediate-programs/
>How to perform the Main Lifts
http://fitsticky.com/how-to/
I'll be helping everyone as much as possible <3
>>36613095
>>36613949
>Samefaggoting this hard
>CIick baiting Iink referraI spam shit in the OP again
Pathetic.
>>36613968
Thanks for the bump.
Isn't it like 3:30 where you are? Shouldn't you be sleeping or something?
gj trappy
Mark Rippetoe get
>>36614200
r8 my PPL
Push A:
Flat Bench - 3x5
Dumbbell OHP - 3x8
Incline Dumbbell Press - 4x10
Dips - 4x10
Tricep Extension - 4x10
Cable Crossover - 4x10
Cable Lat Raises - 4x10
Pull A:
Deadlift - 3x5
Bent Over Row - 3x8
Wide Grip Pull-ups - 4x10
Dumbbell Shrugs - 4x10
Barbell Curls - 4x10
Cable Facepulls - 4x10
Seated Row - 4x10
Legs:
Squat - 4x5
RDL - 3x8
Leg Press - 4x10
Calf Raises - 4x10
Lying Leg Curls - 4x10
Leg Extensions - 4x10
Leg Raises - 3xF
Push B:
OHP - 3x5
Close Grip Bench - 3x8
Arnold Press - 4x10
Tricep Pushdown - 4x10
Incline Flys - 4x10
Lying Tricep Extension - 4x10
Dumbbell Lat Raises - 4x10
Pull B:
Clean - 3x5
One Arm Dumbbell Row - 3x8
Lat Pulldown - 4x10
Upright Row - 4x10
Hammer Curls - 4x10
Dumbbell Reverse Fly - 4x10
Weighted Hyperextension - 4x10
ill switch accessories in and out as needed, rep ranges varying 8-12 as well
>>36616619
Too much volume per day, too high frequency per week.
Don't tell me you're trying to lose weight as well.
Also, deadlift and cleans are "leg" exercises, not "pulls". Pulls are horizontal and vertical pulls, aka barbell rows and weighted chinups/pullups.
Get a better program.
>>36617146
Not him but the volume is not too much, you would know this if you actually worked out. Deads and cleans are mostly done on pull days because they also stimulate back muscles. And lastly it's a routine, not a program as their is no talk of progression, dumb-ass.
But please reply with walls of text that you copied and paste from bodybuilding websites like you always do.
Rate push/pull pls
Push A
Bench
F.Squats
BB Press
Pull A
Deads
Pullups
Shrugs
Curls
Chins
Push B
F.Squats
BB Press
DB Press
Pull B
Weighted Pullups
Lunges
Curls
Grip work
GHR
Chins
5RMs
Bench 240
F.Squat 275
Press 165
Deads 385
>>36617146
>not doing diddlys on pull day
BUDDY...
>>36617265
>monday
>26 sets
>tuesday
>26 sets
>wednesday
>26 sets
>day 4
>26 sets
>day 5
>26 sets
>no rest day in between
>not too much volume
Keking tbqh
Pretty good bait, made me respond.
See pic related.
>Deads and cleans are mostly done on pull days because they also stimulate back muscles
To a smaller degree. The primary movers are your legs and hips, not your back.
Floor pulls are not "pulls". If you're gonna program the floor pulls on pull day, you would have to do Pull-Push-Legs in order to maximize recovery. Unless recovery is not a concern, but this is not the case here as his routine includes no periodization.
>>36617301
>doing diddylifts on the day before you squat
>with no rest day in between
wew
>>36617362
Pls R8
>>36613095
M:
3x5 deadlifts, currently at 200 kg for working weights
2 sets deadliffts, around 100-140 kg, working on my form
3 x 8 bicep curl
3 x f legraises
5 x f kettlebell swings
W &F
3x3 bench (110 kg working weight, now working on getting to 3x5)
3x8 db row (44kg working weight, will change to barbell row since that's the biggest db they have)
3x3 squats (132,5 kg working weight, once I reach 140 I'll work my way to 3x5)
3xf legraises
Finish with 5xf kettlebell swings
>>36617362
Trappy help me understand this graph, I didn't do well on ENEM. It means 6-7 sets per muscle per session is optimal for hypertrophy?
>>36617362
lol u really think magically at 8 sets working out becomes catabolic?
>>36617531
ur fucking dumb m8
>>36617446
Unless you really do not care about your deadlift, I'd recommend you deadlift at the very least once per week (I always recommend twice for powerlifters).
What I'd suggest in case you want to increase the frequency of your floor pulls is remove the cable rows and put the power cleans there instead, and always deadlift on wednesday.
And unless the front squat is a priority, I'd do OHP->DL->Front squat on wednesday as well (a leave the front squat sets to 3x6-8).
Progression on the front squat will be slower like this, but honestly, you should use the front squat as a means of training technique and getting more volume to your quads, not as a "main lift" like the back squat. The back squat is gonna bring front squat progression anyways.
>>36617520
No. It's nowhere near as precise as that. I used it only to demonstrate how 26 sets is ridiculously over what you actually need.
If you're a beginner with 0-1.5 months of experience, 3 heavy sets per muscle group is gonna be more than enough (that's why SS works so well).
Once your body starts getting used to that amount of volume, you need to increase it a bit more in order to cause enough stress to break the homoeostasis. That's why you add an assistance exercise to the program.
You progressively add more volume over the months so that you're always causing new stress to your body.
This only goes so far, of course. At a certain threshhold (difference for everyone, but definitely way lower than 26 sets), adding more volume starts being detrimental (affecting recovery too much, accumulating too much fatigue from one workout to the next).
I've explained it in more detail here http://fitsticky.com/novice-programs/
>>36617531
Obviously not. I would say it doesn't matter up until 12 or so sets, depending on the overall intensity of each set (and there are other benefits to volume besides hypertrophy).
The guy was doing 26 sets though. So yeah.
>>36617583
I have i problem, i did calisthenics for 2 years and after 1 year of amazing growth i stopped, i tried eating more, changed my routine splitting bodyparts, increasing tension, lowering reps, adding sets etc but nothing worked, so i thought about weights, i went to the gym for the first time and benched pressed 100kg for 3 reps, unfortunately the gym doesn't have any racks so i'm buiding one in my house, can you recommend me a routine for strenght please?
ABA style
A:
Squats 3-5x5
Bench 3-5x5
Pendlay/Barbell Row 3x8
Stiff Legged DL 3x8
Barbell/DB Curl 3x12
Lateral Raises 3x12
B:
Squats 3-5x5
OHP 3-5x5
DL 1x5
Close Gripped Bench 3x12
Chin up 3x12
Dips 3x12
On off days I'll sometimes do slightly more arm work and chin ups and core
I try to do cardio 5 times a week
My stats are for 5 reps: 115/175/255/305
I'm 20% bodyfat and am cutting at 1k deficit until ideally 15%
But I think I'm reaching the limit of strength gains
Any ideas?
All this talk of too many sets has me worried now.
I'm currently doing
3x8 lateral raises
3x5 one hand DB shoulder press
3x5 one hand lat pulldown
3x12 facepulls
At the end of every TM workout. I need to strengthen my shoulders to get better at jerking, is the above overkill?
Also if ID squats are hard do I need to increase or decrease the weight of VD squats?
>>36617807
>after 1 year of amazing growth i stopped
That's what happens for natty lifters. Just gotta be patient.
Muscle growth is gonna be slow, but you can still make huge strength gains. That's why training for "aesthetics" can be such a demotivating thing for natty lifters, and why training for strength is a much better idea in the long run.
>can you recommend me a routine for strenght please?
If you're never trained for strength before, I recommend you start with SS https://fitsticky.com/starting-strength
This will prepare you to more advanced routines, so don't skip it.
Then once you're ready, you can switch to something from https://fitsticky.com/intermediate-programs/ or a TM split like pic related.
>>36618375
>is the above overkill?
Impossible to know without seeing the actual routine.
>Also if ID squats are hard do I need to increase or decrease the weight of VD squats?
Impossible to say without more information.
How long have you been lifting?
What are your current numbers?
What's your bodyweight?
What's your routine?
Are you on a caloric deficit, maintenance, or surplus?
>>36619254
Weren't you banned. Can you please fuck off
>>36619276
>Weren't you banned
Nope.
>Can you please fuck off
If you need a safespace, you might wanna try a different website.
>>36618017
>But I think I'm reaching the limit of strength gains
>Any ideas?
You're on a 1k caloric deficit, your strength gains aren't gonna go very far. Finish your cut, worry about that later.
What you can do in order to keep progressing for now is change the 3x5 to 3x3. Keep using the same weight and doing the same increases (instead of using your 3RM).
Alternatively, just deload 10% and continue with the 3x5 or do AMRAP sets. There's more info on deloading here http://fitsticky.com/novice-programs/
Alternatively, switch to an intermediate program. https://fitsticky.com/intermediate-programs/
>>36619276
Yes. He keeps getting banned. Don't forget to report all of his posts as he is a known ban evader.
>>36619496
Kek, I've been banned like twice in the past 4 months. And it was a one day ban and a three days ban, both for very minor stuff.
You can keep reporting, though. I'm sure false reports are not against the rules and the mods love receiving them.
Rate?
Three Day Split A
Monday – Shoulders, Back & Triceps
1. Weighted Chin ups: 3 sets – 6, 8, 10 (RPT) 2. Standing Press: 3 sets – 6, 8, 10 (RPT)
3. Cable Rows: 3 sets – 6-8, 8-10, 10-12 (RPT)
4. Skull Crushers: 3 sets – 6-8, 8-10, 10-12 (RPT)
5. Lateral Raises: Rest Pause
Wednesday – Legs & Abs
1. Hang Cleans or Sumo Deadlifts: 2 sets – 3, 5 (RPT)
2. Bulgarian Split Squats: 2 sets – 6-8, 8-10 (RPT)
3. Calf Raises: 3 sets – 8-10, 10-12, 12-15 (RPT)
4. Hanging Leg Raises: 3 sets x 10-15 reps
5. Abs Wheel Roll outs: 3 sets x 10-15 reps
Friday – Chest & Biceps
1. Incline Barbell Bench Press: 3 sets – 6, 8, 10 (RPT)
2. Flat Barbell Bench Press: 3 sets – 6, 8, 10 (RPT)
3. Barbell Curls: 3 sets – 4-6, 6-8, 8-10 (RPT) 4. Cable Rope Curls: Rest Pause
5. Bent Over Flyes: Rest Pause
OR
Three Day Split B
Monday – Shoulders, Back & Triceps
1. Weighted Pull ups: 3 sets – 6, 8, 10 (RPT) 2. Seated DB Shoulder Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
3. Bent Over Dumbbell Rows: 3 sets – 4-6, 6-8, 8-10 (RPT)
4. Triceps Rope Push Downs: 3 sets – 6-8, 8-10, 10-12 (RPT)
5. Cable Lateral Raises: Rest Pause
Wednesday – Legs & Abs
1. Pistol Squats: 3 sets – 5, 5 5
2. Romanian Deadlifts: 3 sets – 6, 8, 10 (RPT)
3. Calf Raises: 3 sets – 8-10, 10-12, 12-15 (RPT)
4. Hanging Dip Bar Leg Raises: 3 sets x 10-15 reps
5. Renegade Rows: 3 sets x 6-8 per side
Friday – Chest & Biceps
1. Flat Barbell Bench Press: 3 sets – 6, 8, 10 (RPT)
2. Incline DB Bench Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
3. Incline DB Curls: 3 sets – 4-6, 6-8, 8-10 (RPT)
4. Reverse Grip EZ Curls: Rest Pause
5. Bent Over Flyes: Rest Pause
>>36619254
VD
5x5 squats 80%
5x5 bench/ohp 80%
3x5 DL 70%
RD
5x3 front squats MAX
3x5 oho/bench 90% of VD
3x5 pendlay row MAX
ID
2x3 squat +2.5kg
3x5 bench/oho +2kg for bench 1k for ohp
1x5 DL +2.5kg
All this plus >>36618375 and oly coaching on Tuesday and Thursday which I've been doing for three weeks.
Been lifting for 8 months, three weeks in TM.
Did squats for 1x5 for the first two weeks but barely made 5 last week so dropped to 2x3 and barely got those thirds.
~70kg bw
Squat 102.5kgx3
Bench 72.5kgx5
OHP 47kgx5
DL 140kgx5
Front squat 72.5kgx3
P Row 47.5kgx5
On a deficit at the moment as looking to stay around 69kg, so cutting before bulking some more, want to try and get as strong as I can before resorting to bulking again.
>>36619891
That should be 2.5kg added to bench on ID
>>36619794
Even if that was true (it isn't by the way),
>>>/global/rules/13
>>36619967
posting multiple characters is an easy loophole
>>36619967
>Do not use avatars or attach signatures to your posts.
I don't do either of those things though.
Posting anime pics isn't using "avatars".
Avatarfagging is when you use a single character as your "avatar" - for example, if I only posted pics of Mario on every post, I'd be using him as an avatar.
Posting anime pics isn't against the rules, and it's actually pretty much the foundation of the whole website.
Hope you understand the rules and how 4chan works now. Enjoy your stay.
>>36618375
>>36619891
Bump
Pls respond bby, I need a qt mtf Brazilian on an anonymous Chinese cartoon imageboard to tell me what to do.
Trappy why did you abandon me?
>>36619891
>~70kg bw
>On a deficit at the moment as looking to stay around 69kg
Any specific reasons for this?
You can easily just do a quick water cut plus sauna and get to 69kg or lower if needed for competition. And keep in mind that athletes shouldn't stay at their comp weight during training season (unless special cases like Ilya Ilyin, who's competing on a weight class much higher than the usual for his height)
In fact, I'd say the best thing you can do right now is stop the cutting. Start eating at maintenance or slightly above maintenance. You will be losing fat while building muscle mass, and it makes getting stronger a lot easier.
If you need to get to 69kg for some reason, just water cut.
This is probably the number one reason why progression is getting harder. I wouldn't mess with the volume/intensity of the main program yet.
Now, as for the accessories you're doing at the end of the main program >>36618375, yes I do think you should lower them. Specially because more volume = higher caloric requirement; and since you're cutting, lowering the volume makes progression on the main stuff easier.
And you don't need all of that, you're pressing and pulling plenty.
I'd say keep the lateral raises and the lat pulldowns, the rest can go.
Also important to note that the olympic lifts are mainly leg/hips exercises, and as such, if you're doing them at heavy weights, they can be affecting the recovery and thus creeping fatigue into your legs/hip muscles and thus making the squats on ID harder. This is also amplified by the fact that you're cutting.
So bottomline is, increase your caloric intake. You are training with high frequency and plenty of volume and intensity. You need the food to grow and get stronger.
Analyse how your progression goes after the increase and calories, and then you can make adjustments to the main program.
>>36619891
How tall are you and what sport are you trying to be 69 kg for?
Main goal is strength and overall condition. Core exercises have '3/5/1 for powerlifting' rep schemes, with heavy singles as writen in Wendler's book. Medium intensity and volume assistence with 5x5 @ 70% - 80% 1RM to work on technique. High volume/low weigth controlled assistence to prevent injury/imbalances and work on endurance.
5/3/1 OHP
5x5 bench
4x10 incline dumbbell bench/4x10 lat pull-down (superset)
3x8 hammer curl/4x10-15 cable upper back complex
5/3/1 deadlift
5x5 squat
3x10 good-mornings
3x abs
5/3/1 bench
5x5 OHP
4x10 flat dumbbell bench/4x10 dumbbell row
3x8 hammer curl/4x10-15 cable upper back complex
5/3/1 squat
5x5 deadlift
3x10 front squat
3x abs
>>36621328
>eat slightly above maintenance
>you will be losing fat while building muscle mass
How would one lose fat while eating at a surplus?
>>36621593
Muscle building and fat loss are two different processes. The idea is basically that by eating around mainentance and working out your body adapts to the stress by building muscle mass, and burns fat to get the energy it needs to function.
>>36621593
Exercising burns calories and increases the metabolism.
>>36621663
What? No, eating at a surplus implies you eat more than your TDEE, which already takes into account the calories burnt from exercising.
>>36621655
That makes more sense desu, nice dubs
>>36621504
5'8"
Weightlifting eventually
>>36621328
I decided to cut because I'm about 19% bf according to my probably not accurate scales.
I also picked 69kg to be my weight class as I'm just comfortable at that weight, figured hanging around that weight while training would be alright.
>>36621734
>which already takes into account the calories burnt from exercising.
It's literally impossible for the TDEE to accurately calculate that, though. Especially with lifting, since you won't be doing the same volume or intensity of every workout.
>>36621976
Damn. Better go to the gym right now & tell everyone that they need to obsess over getting the exact calorie count, even if they're already jacked.
>>36621763
>5'8"
>Weightlifting eventually
Well if you're feeling fat you should cut. Unless you're aiming to be immediatly competitive in weightlifting the most important thing is to be comfortable with your own body. That being said your end goal should probably be a few weightclasses higher than 69.
Programming wise you should probably focus on keeping the volume the same in the main lifts(isos doesn't really matter what you do) to maintain muscle mass and strength. Increase weights when you can.
Should I add ab work or oblique work to SS?
>>36621976
No, when somebody says "eat at a surplus", it means gain weight.
Burning calories by lifting doesn't fucking matter in that case since your still eating at a surplus despite the calories being burned, making your original statement pointless.
>>36622009
That's exactly why trappy said "slightly above maintenance".
>>36622092
>No, when somebody says "eat at a surplus", it means gain weight.
No one said that though.
>>36622109
I literally said that in my first comment and that is what I was discussing, since trappy said "eat slightly above maintenance" at one point
>>36622016
A quick look on Google says I should be 94kg, the heaviest I've ever been was 80kg skinny/chub.
I cut down to 73kg and then started getting scary ass chest pains so cut down to 63kg and started to get /fit/ and have slowly bulked back up to 70kg over 8 months. Don't see myself going any bigger than that, even if anonymous people on the internet will call me a twink and tell me to eat.
I'm 24 so know I'm not going to do anything special no matter what my weight class. I'm just doing it as a hobby.
>>36622163
Trappy didn't say "eat at a surplus and gain weight" though.
>>36622268
>In fact, I'd say the best thing you can do right now is stop the cutting. Start eating at maintenance or slightly above maintenance. You will be losing fat while building muscle mass, and it makes getting stronger a lot easier.
>>36622307
Except that quote doesn't include "eat at a surplus" or "gain weight."
>>36622331
>slightly above maintenance
Above maintenance is a surplus
You gain weight by eating above maintenance
>>36622459
That's not what I meant by "slightly above maintenance"
Re-read these two posts >>36621976 >>36622009
The point of eating slightly above maintenance is simply because TDEE is not precise enough when your routine alternates between volume, light, and intensity days. The caloric requirements are vastly different from one day to the next, and eating at the exact TDEE numbers is gonna end up being a small deficit.
So slightly above TDEE "maintenance" ≠ surplus.
What should I do if I just wanna look good, don't give a fuck about strength, and only have 3 days/week?
I've been lifting for almost a year now.
>>36622519
I assumed "slightly above maintenance" meant eat enough that you gain a small amount of weight, since that is how I usually see people and I how normally use that term.
I understand what your saying now though fampai.
>>36613095
>you will never ohp 200kg
Critique pls. Going mostly for aesthetics but I want a reasonable amount of strength too. Gonna start my first cut in a month, drop from 180 to 165-170 should I change anything up?
125 5x5 OHP
195 5x5 Bench
275 5x5 Squat
375 5x5 DL
Chest shoulders tris
Incline press rpt 3x 4-6,6-8,8-10
ohp rpt 3x 4-6,6-8,8-10
lateral raises 3x8-12
skullcrushers 3x8-12
Back bis legs
weighted chinups rpt 3x 4-6,6-8,8-10
sumo deads 5x2
rear delt flies 3x8-12
weighted pistol squats 5x2
barbell curls 3x6-10
>>36623858
3 days a week, pus pull push, pull push pull etc
Week 1:
Monday:
Squat 5x5 ramping
Bottom rack squat 5x1 ramping
barbell curls 5x5 ramping
fat grip hammer curls to press 2x3
2 sets of dead hangs for time
weighted situps 1x20
Thursday:
Trap bar Deadlift 5x5 ramping
incline bench 5x5 ramping
floor press 5x1 ramping
chinups 4x5 ramping
wrist curls/ farmers walks 2 sets
hanging leg raises 1x20
Wk 2:
monday:
squat 5/4/3/2/1 ramping
bottom rack squats 5x3 ramping
barbell curls 5x2 ramping
farmers hold 4 sets for time
weighted situps 1x20
wednesday:
incline bench 5/4/3/2/1
floor press 5/4/3/2/1
rows 4x5 ramping
power hold 4 sets for time
friday:
clean and press 5x2 ramping
power cleans 5x1 ramping
farmers walks 4x as far as possible
accidentally pr'd my bottom rack squat by 20 pounds today lol
>>36623561
u better be bulkin with dis much volume
cut volume for cutting
monday:
squat bench row sets of 3 or 5
tuesday
cardio
wednesday
ohp sets of 3 or 5,
dealdift sets of 3 or 5
thursday
bench sets of 3 or 5, bench assistance
friday
ohp sets of 8
deadlift sets of 6-8
keep accessories to upper back (dumbell rows, facepulls) and triceps.
>>36624067
There's still snow on the ground, still bulking season. Also you sure there shouldn't be an bicep/calf accessory?
