Previous thread >>36613095
>greek 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
Reposting from /plg/
Sheiko-inspired 4-days TM split for Powerlifting
This is obviously for early-intermediate lifters, who can manage weekly progression
All the %s below are from the weight you use on the intensity days, not from your 1RM
A
Squat 3x3 +2kg
Bench 5x5 at 80-90%
RDL 3x6-8
Cable Crossover 3x8-12
x
B
Deadlift 2x3 +2kg
Spoto Bench 3x3 at 70-75% (2-4s pauses) - or - Board Bench 3x3 at 80-85%
Chinup 3xF
Lateral Raises 3x8-12
Hanging Leg Raises 3x8-12
x
C
Bench 3x3 +1kg
Squat 1xAMRAP 70%
Squat 5x5 80-90% - or - Paused Squat 2x3 70-75% (3-5s pauses) + Squat 3x5 80-85%
Dips 3xF - or - Closegrip Bench 3x7-10
Cable Crossover 3x8-12
D
Deadlift from Boxes (or Rack Pull*) 5x3 80-90%
Chinup 3xF
Back Extension 3x8-12 - or - Cable Rows 3x8-12
x
* If you're gonna use the rack, do everyone in the gym a favour and use a bar that's already bent.
This is using Sheiko's style of split seen on the 4-day advanced programs. Just made a few substitutions to the accessories, like switching the goodmorning for the RDL and the dumbbell flys for cable crossovers, and removing push work from D (as this is not a periodized, so better leave the fatigue accumulation out)
Instead of including his 6 sets ladder of 70%s, this has a 1xAMRAP set (so that it includes one set of high reps) followed by a regular TM-style 5x5 at 80-90%. This is because, for most early-intermediate lifters, 70% of their 1RM isn't really much weight, and the program doesn't periodize fatigue accumulation and recovery, so doing the Sheiko 70%s ladder doesn't seem as beneficial as regular TM-style volume work
As Sheiko does not specify some accessories, these are the ones I've chosen:
- Lats work -> chinups
- Delts work -> lateral raises
- Abs work -> hanging leg raises
Sheiko doesn't really do much stuff with paused squats, but I left that in as an option. It would be specially useful if recovery for the squats becomes an issue
Needless to say, this requires a proper diet and a good amount of sleep.
What exactly is the difference between muscles worked in the Chin-up vs the Pendlay row?
Also on my intensity day in TM should I Deadlift before I Row or the other way around? Could one possibly fail a Deadlift due to an exhausted upper back?
>>36631101
If you're gonna max/repmax on deadlifts do them first. Heavy deadlifts are not going to be fun if you've already tired out yourself from rows
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
Any good?
>>36631101
>on my intensity day in TM should I Deadlift before I Row or the other way around?
Depends. Which one is more important to you?
Most people would rather do the deadlift first, but it all depends on your current goals.
>What exactly is the difference between muscles worked in the Chin-up vs the Pendlay row?
This is something I will be writing in more detail in the future, but basically, the chinup has a longer range of motion (specially for the lats), involves more of your arms, and less of your spinal erectors. The chinup/pullup also involve your chest to a smaller degree, while the barbell row involves your hip extensors to a smaller degree.
If you want to learn more about the chinup/pullup, and thus understand a bit more of the row as well, check this https://fitsticky.com/articles/pullup-chinup-thread
Trappy, I'm only interested in having a classic aesthetic body, the closer I can get to Arnold or Zane without using roids. Tell me what routine should I do and what to eat. I'm a beginner btw
>>36631296
Start with SS for a couple of weeks http://fitsticky.com/starting-strength
Then switch to pic related after a month or so.
Eat on a caloric surplus (if fat, eat at maintenance and do a bit of cardio on the off days) and sleep at least 8-9 hours (uninterrupted at night).
Make sure you're having adequate intake of vitamin D, C, iron, and zinc (all of the micros, really, but these are the most important).
Also, do planks, hanging leg raises, and vacuums during the off-day. If you want to have a classic physique, you should have a strong core and be able to do a vacuum with a lat spread.
And be patient. Building muscle takes quite a long time for natties (you will make really fast gains as a novice at first, but it will slow down a lot after the first 8 or so months).
Check this too https://fitsticky.com/novice-programs/ there's lots of important info there.
>>36630564
trappy, is there any credence to the 'pull before you push' meme or is it just broscience?
>>36631559
Broscience.
>>36631177
>this is something I will be writing in more detail in the future, but basically, the chinup has a longer range of motion (specially for the lats), involves more of your arms, and less of your spinal erectors. The chinup/pullup also involve your chest to a smaller degree, while the barbell row involves your hip extensors to a smaller degree.
When you write this please emphasise how this means that rows may cuck you out of your deadlift gains.
Do you add all these articles in the fitsticky?
hey trappy im intermediate and ive been doing powerliftingtowin 5/3/1 for a while. you should check it and the PTW site out if you havent already, its pretty good.
my question is mostly hypothetical. i like the routine (its basically the same as the upper/lower 1x5/5x5 4-day split ABxABxx method outlined in PP) but ive been thinking of getting more frequency. each lift (including OHP) twice a week is ok but i think i could do better doing each lift something like 2½ or 3 times a week, except for DL which i think is good enough twice a week with the other being a variant.
i've been thinking of just adding a light day ("speed days?") so it would be something like ABxABLx. other option would be to just divide the volume but id have to some full-body workouts or only have on rest day or so. i dont think either of those is a problem but im not sure what the best option is either.
>>36630564
OP, I've been doing a variation of ICF 5x5 for some time now, but because of the injury my squat and dealift are shit. Stats are 70/122.5/120/140 ohp/bench/squat/dl all in kgs for a set 5. I feel tempted to switch to an intermediate routine (TM probably), but I feel like my squat and dl can still improve on a linear progression routine. What should I do?
>>36631623
also, what do you suggest for a "volume" deadlift? i dont want to do regular DLs for volume cause that just sucks ass
i like RDLs but doing them fucks up my intensity deadlift form (i stiff leg the DL). i like rack pulls but then the pull from the floor feels like shit. i like snatch DLs but the bar keeps hitting my benis.
i like deficit DLs but they bruise up my ankles.
basically, i want a DL that is easier to recover from but i dont want to change the movement pattern itself.
i guess ill try paused deadlifts next time
>>36631296
>>36631494
But where were shoulders?
I would suggest
Split A:
Squat 3x5
Bench 3x5
Row 3x5
Triceps Isolation 3x8-10
Bicep Isolation 3x8-10
Ab work
Forearm work
Calve Work
Split B:
Front Squats 3x5
Overhead Press 3x5
Deadlift 1x5
Lateral Raise 3x8-10
Face Pulls 3x8-10
Forearm Work
Calve Work
>>36631680
Fuck forgot to say chin ups after deadlifts in split B.
Is there such a thing as over-extending your lower back during Squats and Deadlifts? I have a really flexible low back.
>>36631856
Yes, and it's wrong form and can lead to injuries. See pic related.
Try to increase the strength of your abs, so that they can counter the contraction of the spinal erectors better.
And, obviously, fix your mental cues. If you think about hyperextending it, it will hyperextend.
How should I add ab work to this (on everyday? first and last day?) Also, should I start alternating Front Squats? According to the strength standards sites, I'm "intermediate" for Squats, yet I feel I can still progress linearly on squats and my other lifts (I'm only just in the intermediate category)
Current Routine:
3x5 Squat
3x5 Bench/Press
1x5 Deadlift (3x5 Snatch Grip on mid day)
3xF Dips/Chinups
So in the last thread i posted routine, and got a recommendation for volume decrease during cutting, but it almost feel like too little volume, there's no leg/calf accessories, and the weekend was taken out completely(not even cardio). Wondering if this is really what I should go with, or if there are some refinements I should do?
>>36631589
>Do you add all these articles in the fitsticky?
Yes, that's the plan.
>>36631623
Yeah, PTW is pretty cool.
>but ive been thinking of getting more frequency.
That can be a good idea, but you have to also keep recovery in mind and try not to overdo it. If you want to train everything 3 times per week, then you're better off doing full-body (AxBxCxx) than a split.
You can still add frequency to one or two lifts when doing a split, though. See pic related as an example.
>>36631669
Just do lighter deadlifts. 3x5 using 70-85% of the weight you use on intensity days.
>i like snatch DLs but the bar keeps hitting my benis.
Use a narrower grip. You don't need to use the full snatch grip.
>>36631658
You can do TM with a few lifts while still doing linear progression with others.
For example:
A
Squat (LP)
Bench (volume)
Deadlift (LP)
B
Squat (LP)
OHP (Intensity)
Deadlift (variation)
C
Squat (LP)
Bench (Intensity)
Deadlift (LP)
OHP (Volume)
or
A
Squat (LP)
Bench (volume)
Deadlift (LP)
B
Squat (LP)
OHP (Intensity)
Deadlift (Variation)
C
Bench (Intensity)
Deadlift (LP)
Squat (Volume)
OHP (Volume)
>>36632037
Are you on steroids?
>>36632071
>If you want to train everything 3 times per week, then you're better off doing full-body (AxBxCxx) than a split.
meh, i said 2½ or 3 and DLs 2. your example is ok but doesnt have OHP which pretty much fucks up the 3-day thing too.
>Just do lighter deadlifts. 3x5 using 70-85% of the weight you use on intensity days.
man thats pussy as fuck
>Use a narrower grip
i need to use a grip thats almost my regular grip to not hit my balls
thanks anyway
>>36632217
No, I just usually start off intense with compounds then drastically reduce weight for accessories.
Thinking of light cycling once I'm out of the house/uni and in a stable career. Should I start now?
>>36632265
I don't think you're mature or informed enough to start using steroids.
Don't do that routine, too much bullshit for a natty. Choose a real routine acceptable for your lifting level and do it.
>>36631494
What's wrist work? Forearm work?
Is chinups after deadlifts a good idea?
How long should I stay on SL before moving on to something else - and what ?
I've been on SL for a while, but due to health reasons my progress has been very slow. What would be target weights on the main lifts before moving on ?
>>36632319
Dude are you serious? Do the workout as it is said or fuck off
>>36632323
SL sucks. Do SS.
>>36632367
Yes, it was a serious question. Why would I joke with that?
>>36632227
>meh, i said 2½ or 3 and DLs 2. your example is ok but doesnt have OHP which pretty much fucks up the 3-day thing too.
You can try the light day you were thinking of. Just pay attention to recovery. If you're recovering fine and still smashing new PRs, then why the hell not?
The example I gave is just to show you how you can do it. You can add the OHP on the days you bench, just alternate so that you're doing intensity OHP while doing volume bench.
For instance, on that routine specifically, I'd maybe add OHP 3x3 +1kg on A, OHP 3x5 at 80-85% on B, OHP 5x5 at 85-90% on C (and then just change a couple of the accessories around, like maybe taking the dips out of C and the lateral raises out of B).
Again, pay attention to recovery.
Now, as for "speed work", there's lots of people on both sides of the fence of whether it's useful or not.
For example, Mike T: http://www.jtsstrength.com/articles/2013/03/25/why-speed-work-doesnt-work/
>i need to use a grip thats almost my regular grip to not hit my balls
Well, here's what Klokov does.
When using his full snatch grip, he actually doesn't lock. He stops right before the bar reaches his benis. He talks about it in one of his vids, but I forgot which one.
Then when he's gonna go for locking out the full ROM, he uses a narrower grip.
So you can try that, not locking all the way.
>man thats pussy as fuck
If you want difficulty, try resting only 1-2min between the sets. You're gonna get fried :P
Or just do paused reps.
>>36632319
Yes. Stuff like wrist curls or wrist rollers.
>Is chinups after deadlifts a good idea?
Nothing wrong about it. If grip strength/endurance becomes an issue, you can just use straps or hookgrip on the chinups.
>>36632323
Read https://fitsticky.com/novice-programs/
>>36632290
I've been considering PHAT, but I'm not sure it's the best for a cut and I never like the amount of variation packed into Upper/lower schemes. Always felt that if i went all out on bench I wasn't able to go full out on OHP, same with squats/DL. Maybe my conditioning is just shit, but beyond dealing with weaker lifts for a few weeks I have no idea how to improve it.
>>36631494
Is it okay to swap front squats for something else?
What can I do in replacement?
>>36632875
>Is it okay to swap front squats for something else?
Yeah.
>What can I do in replacement?
Back Squats.
>>36631927
Sum1 reply
Here is local music for reply https://youtu.be/zBYZpmf6MK0
>>36631927
>How should I add ab work to this (on everyday? first and last day?)
Do it on rest days, or just add Hanging Leg Raises at the end of your routine.
>Also, should I start alternating Front Squats?
Only if you want to. It's not necessary.
The back squat is priority.
>According to the strength standards sites
You should only use the strength standards as motivation and goals.
Being "intermediate" on them does not mean you're actually an intermediate lifter. In fact, many people who have "proficient" lifts are still novices.
Visit our sticky for more useful info http://fitsticky.com/
>>36633057
Yeah I don't view myself as intermediate haha, only been lifting just over a month.
Good call on the abs tho, I'll do the scooby Rotisserie chicken on off days
>>36631494
Trappy, where did you take that Reg Park routine from?
>>36633260
Adapted from one of his routines in "Strength & Bulk Training for Weight Lifters and Body Builders"
>>36630950
what you mean by this?
>All the %s below are from the weight you use on the intensity days, not from your 1RM
squat day:
squat 3x5
tricep pulldown 3x8
seated cable rows 3x12
bench day:
bench 3x5
seated ohp 3x5
calf raises 3x12
leg press 3x5
deadlift day:
deadlift 1x5
bench 3x3
ohp 3x5
and then whenever I feel like it (a minimum of once a week) i do
hammer curls: 3x8
wrist curls 3x20
reverse grip wrist curls 3x20
reverse grip curls 3x12
grip strength training 3x failure with heaviest weight i can do at least 5 reps of
is there areas where im significantly lacking?
>>36631570
>>36631559
When I do chest day I hit the row cardio machine for 5 minutes and then do some dubmell rows to warm up my back that way I have a nice base to push from when Im under the bar. Might be broscience but I feel its safer to have warm shoulders and traps before heavy bench sets
>>36632071
Thanks for the reply, here is a rough routine I came up with:
A
Squat 5 x 5 LP
Bench 3 x 5 @ 90%
Deadlift 1 x 5 LP
Pendlay rows 5 x 5 @ 90%
B
Paused Squats 2 x 5 @ 75% or some shit (maybe just 5 x 5 squats @ 80% of A)
OHP 1 x 5
Snatch deadlift 2 x 5 @ 80%
Probably some accessory work
C
Bench 1 x 5
Squat 5 x 5 LP
Deadlift 1 x 5 LP
Pendlay rows 1 x 5
OHP 5 x 5 @ 90%
Does it look sane? I just wonder, if I'm going to die from deadlifting 3x a week or not tho. Also, I really want to progress on weighted chin-ups, is it fine to completely replace rows with them?
>>36633448
Bench 5x5 at 80-90% means use 80-90% of the weight you used on the previous C (3x3 +1kg), not 80-90% of your 1RM.
>>36633492
ok like the original tm using 80-90 of the 1x5.
is that routine good for hypertrophy?
>>36630950
Looks like shit. If pic related didn't make the routine, it's shit.
>>36630950
This is what a sheiko inspired routine should look like
>>36633514
Of course. It has plenty of volume.
It's a specialised powerlifting routine, though. You're not doing overhead presses, you're not doing curls.
If you want more overall balanced muscular development, you're better off looking for another type of split. See https://fitsticky.com/texas-method for other examples
>>36633473
>is there areas where im significantly lacking?
Lacking in programming.
Get a copy of Practical Programming or something to start with.
>>36633484
Yeah, that looks ok.
> I just wonder, if I'm going to die from deadlifting 3x a week or not tho
I doubt it.
If recovery becomes an issue, try lowering the volume of the pendlay rows and use a bit less weight on the snatch deadlifts. Or just switch the deadlift to a TM scheme instead of doing LP on A and C.
>Also, I really want to progress on weighted chin-ups, is it fine to completely replace rows with them?
Yes. I'd say it's better, in fact. Chinups are a more complete upperbody exercise, and won't affect the deadlift recovery as much as the rows.
>>36633669
ty for the sticky keep up the good work
>>36633669
One last question, due to the said injury, I still feel strong discomfort when back squatting. I tried front squatting and it felt great, is it ok to only front squat? It's not like I have much choice anyways :/
So I need help making a new routine. Here is what I have so far.
Monday - chest and back
dumbell bench
dumbell incline bench
dumbell pec fly
dumbell incline pec fly
straight-arm pullover
cable row
landmine Tbar row
deadlift
widegrip pullups
Tuesday legs and abs
barbell squat
trapbar deadlift
trapbar calf raises
dumbell sidebends
ab wheel
crunches
Russian twists
Wednesday Bicep and Tricep
preacher curl
dumbell tricep extension
cable bicep curl
cable tricep pushdowns
cable crucifix curl
skull crushers
weighted dips
barbell drag curl
Thursday Rest day/ maybe some ab work
Friday Shoulders and Back
Deadlift
landmine Tbar row
landmine shoulder press
overhead press
barbell shrug
shoulder press
pendlay row
dumbell lateral raises
Saturday Chest and Legs
barbell bench
dumbell pec flies
incline dumbell flies
landmine press
trapbar deadlift
barbell squat
barbell calf raises
dumbbell split squat
Sunday rest
I plan on doing a good 3 sets of 8-10 with each exercise, Deadlifts will be 3x5 and ab work will be 3x10-15
Any helpful advice?
>>36633855
yes it is,im only front squatting.
>>36633892
Fucking help me
>>36633875
Please be trolling
>>36633926
WAY too many overlapping exercises.
>>36633941
Mind posting a modified version?
>>36633875
Read the sticky http://fitsticky.com/novice-programs/
>>36633946
Too much of a shit show to try to modify.
>>36633966
>Too much of a shit show to try to modify.
He's just lazy
Where's my nigga, trappy-chan?
Too much volume useless
What's a good routine for big cums
>>36634141
Then give advice?
SL, 1 month and a half in. 185cm (6'1''), 82.5kg (182lbs)
>bench 60kg
>squat 67.5
>dead 70
>bent rows 60 (stretches to do pendlays? just hammies&lumbar stretches?)
>OHP (seated) 42.5
I want to stop doing squats, since the only option in my gym is doing them in a smith machine.
Is there some alternative exercise I could do? Maybe pistol squats..always wanted to learn.
My goal is to ultimately transition into bodyweight and calisthenics training (and aesthetics), so I am not interested into lifting huge amounts of weight, especially squats.
Should I stick with SL a while longer or just start with pic related?
>>36633669
>>36634166
How much time of training you have?
>>36634204
Do Antranik's program
>>36634214
I go to the gym at night at around 830PM so I have about an hour and a half of whatever I want to do in the gym before bed. Hence why I had 8 different workouts a day
I am an intermediate lifter. Lifting for approx 6 months and stopped processing on SS. Made my own ppl routine
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
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
Pull-Downs 3x10
Face-Pulls 3x12
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
>>36633875
>>36630564
Trappy, given this post I HIGHLY recommend that you add a "Why everyone tells you to "JUST DO SS"". If you are willing to add it but can't be assed to write it, I'll do it.
The article should basically cover the following key points. I know most if not all are already written here or there but the new sticky needs an article that directly addresses them. My reasoning is in the next post.
>Novices don't need overly complex routines
>2-3 days to repair muscle, not 7
>overtraining (p2w has a nice video on that)
Next point is NOT a jab at trappy or other nice people
>most gym pts care about keeping you as a client, aren't educated enough on training or both. The result is a program that makes the novice THINK it's working (huh I feel the burn it must be working this guy knows what he is doing), and allows the pt to maximize profit because they can juggle multiple trainees at once because the leg press doesn't need as much coaching and overseeing as the back squat does.
>overlapping vs contrasting excercises, carryover (candito has a nice vid on that)
>just look at how successful powerlifters and oly lifters train, and then look at how roidmonkeys train, jesus
>a simple full body training solution to the problem that is the overwhelming amount of (mid)information and (bro)science thrown at you if you decide to start that journey, that most importantly WORKS.
>progressive overload (in reps or weight) is not explored as a concept in roidsplits. It is the most efficient way to train as a natty because you force adaptation, plus it is an objective measure of improvement. The pump, the burn and the doms aren't.
>the "how" and "why" of strength training in short
>>36634309
I had dicked around with machines, baby weights, dropsets, supersets and ABCDExx roidsplits for TWO YEARS. Needless to say, I made zero gains in strength and minor gains in aesthetics.
All that while I was browsing /fit/ and reading everywhere here about SS. Because I consciously chose to trust real life guys over memers online. Honestly, I just browsed for the dank memes. When one sees people posting memes in one website and then sees some advice on the same website, the advice is likely to be disregarded as a meme too.
After I bit the bullet and did a year on SS (and SSesque later) programs I did see actual progress though, but I'm very bitter about the time lost.
I am not very good with words and English isn't my first language either. But I hope I got my point across.
Please make this article Trappy, it may save someone's time.
>>36633057
>>36630950
>>36630950
>>36630564
>>36630564
ey trappy, first let me thank you for the new sticky. It's way more complete on the routine and lifts sections compared to the other one.
For you to get an idea:
right now i'm cutting so i'm following a 4day upper/lower split that progresses weekly because i feel (eventhough i'm still a begginner) i respond better to slower progress during a cut.
My stats at 180cm height 81kg & 14%BFish? for 5 reps are:
OHP: 51kg
Bench: 65kg
Squat: 72,5kg
DL: 110kg
When i finish my cut i will be starting one of the begginers routines you have on the new sticky (not SS phase 1, the other list).
My question is: which one would you reccomend me to up my shitty as hell squat & DL? (I like training 3 or 4days a week and i really hate olympic lifts)
Was thinking either PHIR LP or the 4day split (how does progression work on the later?)
thanks and sorry for the wall of text
I've did various brosplits due to being not that informed and at some point I did phrak's greyskull and some stronglifts. Had some injuries so I stalled a bit. Whatever so my stats are 55kg ohp for 6 reps,80kg BP for 8 reps, 100kg Squat for 10 reps, 120kg DL for 5 reps and 70kg Bent row(not plendlay) for 6 reps. I also can do 5 good form pull ups and 8 chin ups with 5kg added.
My question is what would be the best routine for me ? Where do I stand as a lifter actually ? Also please don't ridicule me but I had shitty injuries like shoulder dislocation and my shoulders are kinda fucked up for life. Also I have chondromalacia in my knees so I try to not overdo it on squats but still push hard enough.
>>36634692
All the above are for 3 sets at the same reps and yesterday I found out I can actually do dips so I did 3 sets of 6.
>>36634725
And I'm 1.83 cm at 88kg and somewhere 20% bodyfat and for the past 3 weeks I have been using the 4 day routine by trappy but I don't know if I will be able to keep up. Also my main thing is I can't seem to get my bench up so at least I take it slow that's why the 8 reps.
Here are my baby weight bitch stats:
squat: 175lb/80kg
dead: 225lb/100kg
bench: 130lb/60kg
ohp: 95lb/43kg
row: 115lb/52kg
I'm stalling on SL because I'm not eating enough because I have 20-25% body fat. I'm gonna stop half-assing it and cut at around 1500cal.
What routine should I do? Gaining strength is an obvious goal but I'm planning on cutting pretty hard for summer so my expectations on adding weight are low.
tl;dr- looking for a good routine for a beginner on a cut.
>>36633875
>>36635469
At the bottom of the page https://fitsticky.com/starting-strength
Something that is never adressed in threads is a very important part of lifting: Fun.
Lifting is more than a necessity, it's a hobby. Something I do in my freetime for enjoyment and clearing my head (doesn't mean I don't do it when I don't feel like it ofc).
Last year I started out from a very pathetic bro-split, that didn't even include legs or hit every muscle even once a week. It was disgusting when I think back. But it was fun.
This year I started browsing /fit/. I changed my routine a lot, but even though it includes the big 4, more compound exercises (less curling) and my fucking legs I still don't feel like trying out SS.
At first I was confused about the whole "SS is a meme, is a meme, is a meme" inception and didn't trust any side. Now I believe in the idea of the program and I've seen results of people doing it, but it just sounds so fucking boring doing 4-5 exercises and nothing else, only 3 a time when I hit the gym.
Is there an SS based routine for me? Maybe 4 times a week that has some variation? Do I just have to bite through it if I want to get stronger? Is it just PPLXPPLX? Enlighten me /fit/izens
>>36635606
SS is for beginners mate.
Try TM instead https://fitsticky.com/texas-method
>>36635638
Since I did such a useless shitty brosplit, I would consider myself a weak beginner.
What about "/Fit/'s 4-days Upper/Lower Novice Program". It sounds appealing to me, I could add some accessory workouts here and there.
I'm just wondering, are those enough? I'm so brain washed by broscience that I have to hit every muscle with more then one exercise per day. Just waterboard me until I give in and do the shit as you guys recommend it I guess.
pls trappy
this comes from the book "dinosaur training"
i dont really keep it week by week i just lift ever other day for 3 lifts then take a 2 day break
>>36635740
If you've been training for over a year, you should worry less about "muscle growth". It's gonna be slow regardless of what you do (unless you roid, but that's besides the point).
Measure your progress in strength gains instead. Muscle growth will follow it.
Use a website like symmetricstrength.com
And as for volume, you don't need 20 sets for each muscle. See pic related.
>>36635887
forgot routine lol
AxBxAxx
BxAxBxx
A
Squats 3x5
Weighted dips 3x5
Pendlay rows 3x5
Chin ups 3x5
B
Squats 3x5
OHP 3x5
Chin ups 3x5
Deadlifts 1x5
Doing dips over bench because bench hurts my shoulders and dips don't. On A days, I throw in some 60% deadlifts at 3x5 if I still have some left in the tank.
>>36635892
True, this is also my main focus. I want to get stronger and have fun while doing it.
The curce is pretty interesting though. What routine would you reccommend to me trappy? I see you have written quite a few in the sticky. Just take the prior advice and to TM?
>>36635892
Trappy I want to do Jim Wendler's Beach Body challenge in the near future. I have concerns about doing the hang cleans since i have a partially ruptured ACL. Will I be okay bby?
>>36635963
>curve not curce
>do not to
man it's late over here, sorry.
>>36633855
>is it ok to only front squat?
Yeah.
Add accessories for your posterior chain though.
>>36634204
>I want to stop doing squats, since the only option in my gym is doing them in a smith machine.
You don't need a squat rack in order to squat.
>My goal is to ultimately transition into bodyweight and calisthenics training
>Should I stick with SL a while longer or just start with pic related?
If you want to do callisthenics, then do callisthenics.
>and aesthetics
That's 90% diet.
>>36634569
>which one would you reccomend me to up my shitty as hell squat & DL?
Maybe pic related, since the squat and deadlift frequency is pretty high.
>Was thinking either PHIR LP or the 4day split (how does progression work on the later?)
Those are good too.
On the novice 4-day split you add weight on every workout. 1-2kg for upperbody lifts and 2kg for lowerbody lifts.
I failed Deadlift 315 1x5 and only got 3 reps
Also failed OHP and got 4/3/3 at 125, despite hitting 5/4/4 last week for the same weight.
Should I deload on my deadlift and OHP? I've been making steady progress on both but I'm starting to hit a wall. I'm doing PP's 3rd Editions Advanced Novice routine with an extra accessory or two and eating/sleeping enough.
>>36635938
The routine is good.
If you want to fix your bench:
Retract and tuck your scapulae.
Arch your lower back.
Try a narrower grip (forearms vertical at the bottom position).
And most importantly, touch lower on your chest.
>>36636011
Adding some accessories to SS.
LTE on bench days and lat-raises with press? Or vice-versa?
>>36635491
I'm having trouble adding weight to the bar every session now. If I drop another 4-500 calories I can't imagine finding much success.
Push pull legs (L,Pl,x,Pu,x,L,x Pu,Pl,x,L,x,Pu,x Pl,L,x,pu,x,pl) (MON,TUE,THUR,SAT)
WK 1:
L: Front squat 4x6, step ups 4x6, calf raises 3x10
PL: deadlift 5x5 ramping, dumbbell rows 5x5, chin-ups 5x5
Pu: Incline press 5x5 ramping, db ohp 5x5, dips 5x5
L: Squat 4x6, lunges 4x6, calf raises 3x10
WK2:
Pu: Military press 5x5 ramping, db bench 5x5 ramping, close grip 5x5
PL: Deadlift 5x5 ramping, db rows 5x5, chin ups 5x5
L: Squat 4x6, lunges 4x6, calf raises 3x10
Pu: Incline press 5x5 ramping, db hop 5x5, dips 5x5
WK3:
PL: Dimel dl 3x10 ,machine rows 5x5,chin ups 5x5
L: Front squat 4x6, step ups 4x6, calf raises 3x10
Pu: Incline press 5x5 ramping, db hop 5x5, dips 5x5
Pl: sn. grip dl 5x5, kroc rows 2x max, chin-ups 5x5
>>36635938
Also, you might wanna do the chinups after the deadlifts. Tiring your lats before the DLs can make progression harder there.
>>36635963
Hard to say without knowing more about you. You've been lifting for quite a while, but if you've never done linear progression before, you can probably still handle a novice program just fine.
Rule of thumb is, start with a novice program.
Once progression starts getting hard, switch to an early-intermediate program.
And as for which program, just find the one that fits your goals and seems fun to you. The results from all the programs is gonna be quite similar, and it will depend mostly on your diet.
>>36635973
Impossible for me to tell without knowing more and examining your injury.
But if it's the case, you can just drop the hang cleans.
>>36636058
Sounds to me like you're not eating kek
I wouldn't deload yet if this is your first failure. But if you're getting stuck, there's a pretty big guide here https://fitsticky.com/novice-programs/
>>36636172
I usually suggest adding the shoulder accessory to the bench day, and the triceps accessory to the press day.
This is because the bench works more of your triceps, less of your shoulders - and the press works more of your shoulders, less of your triceps. So by adding the accessories in that way you "fill in" those "gaps".
But it doesn't matter much, really.
>>36636174
Try an early-intermediate program instead, then.
>>36636250
I'm >>36635963
First off, thx for answering. You seem like some kind of /fit/ mama (a person that just helps everyone).
I never did linear progression and my lifts are all novice or untrained on symmetric strength. I just tried to add weight whenever I felt like I could do more in the past. Classic uninformed bro I guess.
I will use your advice, just one last question: can I change some exercises that are similar to other? For example cable flies with dumbbell or machine flies? And when to add dips? Also I never see lat pull downs in those routines, just add some on up days or pull ups when I'm strong enough?
>>36636250
Opinions on PHAT for an intermediate lifter? Is there a better program for strength/aesthetic balance?
>>36636134
>>36636250
Benchguy here; thanks for the advice. I'll keep the dips for now but work on reintegrating bench into the routine.
3x5 bodyweight chins isn't too strenuous at the moment, but I'll definitely move them if my DL starts lagging
>>36636250
Based Trappy-Chan of peace and lifting wisdom.
What should I switch the hang cleans to that will yield similar results without risking my knee?
>>36636629
PHAT is solid. If you only have 4 days to lift, look into PHUL. Candito Linear Program's strength/hypertrophy variant is also a top notch 4 day program.
>>36630564
hey, i'm getting back into lifting, and I can only do it on monday, wednesday, and friday. Any good 3 day a week programs that have a slight focus on athleticism? (Think like a 3 day version of pic related)
>>36637289
read that pdf again, specifically the FAQ part.
>>36637289
>>36637312
ohhhh shit. thanks m8 gotdamn. hope u like this weird old gif I found when i used 2 browse /fit/
>>36637368
>>36637339
>>36637289
>>36637312
I'd actually leave the two heavy days and make the control day fullbody. It's more efficient this way.
>>36630564
Do these exercises cover all I need for my legs?
Squat
Front squat
Romanian deadlift
Calf raises
>>36637531
that aint a bad idea. i'll combine some of those explosive lower body lifts with most of the control upper body and make a full day out of it. good lookin mang. i forgot some threads on /fit/ could be as chill as this.
>>36636474
>can I change some exercises that are similar to other?
Sure.
>And when to add dips?
Check the "increase the volume" section at the bottom of this page https://fitsticky.com/novice-programs/
>Also I never see lat pull downs in those routines, just add some on up days or pull ups when I'm strong enough?
Most of the routines have chinups or pullups instead of lat pulldowns, simply because free weights engage more muscles than machines.
>>36636629
I've gone back and forth on PHAT. The thing is, it's okay, but it's too cluttered with useless stuff, meme stuff, too many machines, and overall just too much volume and no thought put behind actual progression.
PPLxULx is a great type of split, but imo PHAT isn't good enough for a natty lifter.
I've written a few PPLxULx programs before for some guys over here. There's an example on this page https://fitsticky.com/texas-method
So take that one as a baseline to make your own. You can just change stuff you don't want for stuff you like better, or just lower the volume in one of the days or something. But it should be a good starting point.
>>36637194
Similar results? Any other floor pull will do. RDLs are a good choice, and put very little strain on your knees.
It's not gonna train your "explosion" as much as the clean, but in terms of strength and muscle mass it's just as good if not better.
Need help fixing my gf's routine.
Stats: 5'6, 157.
Bench: 125 for 1.
DL: 315 for 1.
Squat: 190 for 5.
OHP: 110 for 1.
BW dips: 8.
BW chin-ups: 12.
She recently incorporated a few accessories like hip ab/ads, face pulls, and curls. She's pretty much stalled across the board on 5/3/1. Should she go to a body part split? She currently lifts 3x week and runs about 10-15 miles a week. Eats everything. Maybe this is just her natty limit. Open to a full routine change because she'll do anything I say.
>>36637713
>>36637713
Her routine*
Monday: Bench 5/3/1. Squat 5/3/1. Leg accessories.
Wednesday: DL 5/3/1. Face pulls. Chins.
Rows.
Friday: OHP 5/3/1, Dips, squat 3x5, leg press.
How do I into single leg accessory work if I can't do bulgarian split squats due to balance issues?
>>36637216
Yeah I've been think post cut I'd do a few weeks SS to pull back some strength before launching into 2 rounds of Candito linear followed by a round of PHAT
>>36637708
I've heard similar complaints, I just always liked the way body parts were split since Im not a fan of the PP in PPL. I figured I could modify it(PHAT) by dumping some of the exercises completely or replace them with a dropset on another exercise. Put bench back in place of flat dumbbell press, put OHP back in place of shoulder press.
I really would like to try PH3, but since I'm barely over the recommended 300 Wilkes I'm not sure it would be the best idea. Though running two Candito S/H 6weeks might get me to a better preparedness level.
>>36637713
>>36637839
Put her into something with higher frequency for all the main lifts. Her main problem is that she's only benching/pressing once per week, deadlifting once per week, and squatting twice.
Here's a TM program you can try. Deload her by 5-10% to start with, and stick to the 1kg increases (see https://fitsticky.com/faq/ if you don't have microplates).
Once progression with the 1x5 starts getting hard, do the cycle explained here https://fitsticky.com/texas-method
Reading the instructions here https://fitsticky.com/novice-programs/ specially from the last section on getting stuck, can also help a lot.
%s are from her 5RM, and remember that she should progress on the A days as well, not just C.
Week 1:
A
Bench 5x5 80-90%
Squat 5x5 80-90%
Deficit DL 3x5 at 70-80% (5-10cm deficit)
B
OHP 3x5 80-90%
Spoto Bench 2x5 70-75% (2-4s pauses)
Paused Squat 3x5 65-75% (3-5s pauses)
Cable Rows 3x8-12
C
Bench 1x5 +1kg
Squat 1x5 +1kg
Deadlift 1x5 +1kg
OHP 3x5 75-85%
Chinups 3xF
Week 2:
A
OHP 3x5 at 80-90%
Push Press 3xAMRAP (using the same weight you were OHPing)
Squat 5x5 80-90%
Snatch DL 3x5 at 65-75% (of the weight she uses for the regular DL)
B
Spoto Bench 3x5 at 75-80% (2-4s pauses)
Thruster 3x5 85-95% (of the OHP 5RM)
Paused Squat 2x5 at 65-75% (3s pauses)
Back Extensions 3x8-12
C
OHP 1x5 +1kg
Squat 1x5 +1kg
Deadlift 1x5 +1kg
Bench 3xAMRAP 75-85%
Chinups 3xF
>>36637843
use less weight, or don't use weights for bulgarian squats until your core is strong enough to keep you balanced. Core work is important
>>36637843
Make sure your shin is vertical with the floor.
>>36638206
I do ab work every 3rd lifting day (I lift 4 days a week). Should I be doing more if I'm still doing the compound lifts?
Why is the Reg Park's routine so different from the one posted in the sticky? Every dan Reg Park routine I see is different, shit makes no sense...
Is this one better than the one listed in the sticky? This one seems less overkill as I'm currently slowly killing myself on the sticky one, lol.
Can someone please post the LONDONers guide.. My gf wants to start working out to get a nicer ass cause shes a bit jealous of mine... Someone has to have that fucking guide.
>>36638307
I guess because his routine was not simplified but was done in 3 phases and shit like that. It is really up for interpretation how people convert it to an AxBxAxx BxAxBxx one
>fitsticky.com
>nutrition
>coming soon
;_;
>>36636011
>You don't need a squat rack in order to squat.
My gym doest let us squat anywhere other than the smith machine
>cali
I thought I needed to build some strength first, since Ive never been able to do a pullup and struggle to do one chinup. Can I just jump in now with the progression.
I'm afraid progress will be slower since 'll basically have to start all over again.
I say this because I wanted to work towards having maybe not a nice but not laughable summer body.
How long should i eat over maintenance and when should i start cutting? Considering I wont be having any vsvation until august
>>36636011
>>36639892
I dont know. I'm probably self sabotaging as always, I dont know what to do and I feel overwhelmed, any choice I make I will miss an opportunity and waste time.
I can workout with a proper equipment only on Thursday, Friday, Saturday, and Sunday. On Tuesday and Monday I plan on doing mostly bodyweight (with some curls, ohp (but may not because handstand push-ups), rows).
So I'd like to be going Thur+Fri, rest on Sat and then on Sun.
On Sun I'm thinking about doing all the compounds sq,dl,bp,ohp + dips and pull-ups.
So any good A/B I could do on consecutive days?
>>36640239
Oh, also a bit OT:
When one is supposed to eat at +200kcal surplus, is it meant +200 to their bmr or +200 to the 'sedentary lifestyle' which already adds 200, meaning one would ultimately eat at bmr+400kcal surplus?
My BMR at 1,8m(6ft)/74kg(163lbs) is 1800, 2000 with digestion calculated in and 2.4 with 'light' activity (which I consider too much).
I guess 2000-2200 would be optimal?
>>36630564
ca. 5 months into SS
sq 3x5 130kg 286lb
bench 65kg 143lb
oh press 52,5kg 115lb
dl 1x5 115kg 253lb
i didnt understand how to clean so i just did my first sets last weak (30kg) ... also forgot to add chinups after the first weaks. pic related.
shoud i change my routine to something more back fokused?
how fucked am i?
pls help
>>36640425
>last weak (30kg)
>weak (30kg)
>weak
WAS THIS INTENTIONAL OR NOT
I NEED TO KNOW
YOU MEMSTER
>>36634309
>>36634320
Please respond Trappy >>36630950
>>36631177
>>36631494
>>36631570
>>36631922
>>36632419
>>36633492
>>36635892
>>36636134
>>36636250
>>36638131
(You)
(You)
(You)
>>36640425
SS strikes back. Damn what a pussy.
>>36640437
I'm on greyskull right now, but lagging behind a bit on bench and press. Any other accessories I could add for upper body strenght and hypertrophy? I'm probably replacing lat raises with pendlay rows and doing DB accessories after the compound lifts. I mainly want to target my delts and pecs. Most stuff out there has curls, but I have no interest in pumping the biceps since chinups seem to be doing the job just fine.
Current program (AxBxAxx):
A:
2x5, 1x5+ press / bench press (alternating)
3xF weighted chinups / 3x16 db lat raises (alternating)
2x5, 1x5+ back squat
B:
2x5, 1x5+ press / bench press (alternating)
3xF weighted chinups / 3x16 db lat raises (alternating)
1x5+ deadlift
>>36630950
Is there a way to customize this routine so it will be ABxCDxx?
how would you go about programming a basic four day powerlifting split to include daily maxes? Would any major have to change? Current setup is Monday bench, Tuesday squat, Thursday bench, Friday deadlift and squat.
Accessories are like 3x10
Main lifts are from Greg Nuckols programs
Bench press
Chin-ups
Squats
Lateral raises & Face pulls superset.
Triceps & Curls superset.
Bench press
Deadlifts
DB Rows
Lateral raises & Face pulls superset.
Curls
Bench press
Chin-ups
Squats
Lateral raises & Face pulls superset.
Triceps & Curls superset.
No OHP because it's shit
>>36640539
haha
but remember
every time you're leaving the gym you're stronger than the last time!
Unless you eat like a girl for 6 weeks and lift some 70% of what you used to lift before.
Fuck this shit. But I'm gonna get it all back.
>>36640932
gzcl
>>36641029
First I've seen it. Looks interesting, but doesn't help me too much. Seems I'm already doing something similar, but using DUP. But the t1,2,3 shit is something I've always done. Main movement, closely related movement, rehab and weakness eliminating exercises.
I'm just wondering if working up to a heavy single each workout would require a change in intensity or volume. I mostly just decide on a rep range and and then use rpe to figure out my working weight, which is usually right around what I expect to see. Then do a certain amount of reps until I get my desired fatigue from it.
Only been working out for a few weeks. Couldn't even do 3 pushups when I started. Below is my daily routine as of today.
3x10 squats
3x10 pushups
3x10 situps
20-30 mins rowing (have an old machine in the garage)
Anything I can do to improve this? I was looking into buying a set of dumbbells. Other than that I was just going to increase my number of sets as my endurance/strength increases and probably start running everyday when I've lost a few more kilos.
i am a skeletor and i want to gain weight, but i don't want to get skinnyfat or ripped. will caloric surplus and free body exercise + basic weight training be enough? or should i spend my money on a gym
>>36641205
>i want to gain weight, but i don't want to get skinnyfat or ripped
>I want to eat eggs but I don't like the whites or the yolk
>>36641140
>3x10 squats
I would recommend pistol squats instead (unless you're really heavy or are still struggling with 3x10 squats). Alternatively buy barbell with some weight and a very basic bb holder so that you can squat in it and do OHP, you don't even need a cage.
But 3x10 squat is not that much, what's you weight?
>3x10 pushups
keep progressing according to a calisthenics infographic, there are tons of them, reddit has a good one i believe.
What you could do, and it wouldn't cost you a thing, is just jump on a calisthenics program of sorts. They usually incorporate the exercises you are already doing and then more (such as handstand push-up, pull/chin-up, lying supermans...).
>>36641205
Wtf are you aiming for then?
Im currently on SS, 184 cm tall, 82 kg.
48,8 kg ohp
67,5 kg bench
115 kg squat
105 kg deadlift
The thing with squats is that they scare me and i don't want to add weight every sesh. Whats good way to change SS so i don't have to max every workout ? It's too mentally exhausting and i want to have some fun working out.
>>36641294
>>36641357
sorry for my bad wording. i just want to know if free body exercise will actually build muscle or if its just for warm-up/cardio
>>36641113
The GZCL method takes a while to fully understand and you're asking a question that answers itself once you get a good grasp of the method. You can tailor it however you want, just as long as you're following the underlying principles. Look at a few templates first and then read all the posts.
>>36641593
Yes, they willbuild strenght. However for a beginner training with weight will give you better results faster; especially if you are incapable of doing some of the bodyweight exercises.
>>36641298
Hey thanks for the advice, really appreciate it.
I don't own scales but I'm guessing I weigh about 115kg right now, I was almost 130 this time last year which was my last year of highschool.
Also not sure on my height but I know I'm AT LEAST 6'3"/190cm.
>>36641687
>I don't own scales but I'm guessing I weigh about 115kg
No
buy a scale, don't guess
this morning I discovered that the piece of pie I ate was 150g and not 100g although it seemed crazy
guessing means shit and your brain will fuck you over
Buy scales for yourself and for food (that means 2 you pig, don't put your food where you put your feet)
measure that shit, not everything is necessary to be measured religiously (rice, potatoes, veggies you don't really need to measure unless you are obviously overeating) and meat is good to measure when you are lifting for gains. Sweets, fruit, measure that shit religiously, cakes, pies as well.
Keep losing weight until abs show (or should if you still happen to have none) and then and only then consider starting thinking about anything remotely resembling calorie surplus.
Focus on eating veggies and meat, you workout isn't that taxing so you don't need too much carbs for energy.
>>36641593
>i just want to know if free body exercise will actually build muscle
absolutely not
>or if its just for warm-up/cardio
Yes but even then it's not very efficient
>>36641646
Fuck off
>>36641749
>free body exercise
Google Adam Raw. Guy from the Czech Republic, mainly oriented on bodyweight stuff, however he squats, does weighted dips and pull-ups and so on.
Then there's the free bodyweight guy from Gemany who's also bald and I wouldn't be surprised if vegan as well. He looks like he just returned from Aushwitz. He's strong but looks like this.
https://www.youtube.com/watch?v=Fbax6I6tj50
here's one of Adam's recent videos.
He and a few others, one rapper as well, lead a movement called Revolta (Rebellion, Revolt) encouraging young people to start exercising, stop smoking and drinking and overall improve their lifestyle.
They even have a summer camp for novices who are starting as well as people who have already been living that way for some time.
What I'm trying to say is, he's natty.
>>36640729
>>36638131
>that fucking /fit/ sticky website
It's beautiful. Absolute madman actually did it. I greatly appreciate your work bby.
>>36640425
Pretty good squat, but why is your deadlift 15kg lighter? Add more weight to that, it should always be higher than your squat.
Add some pressing assistance exercises to help your bench and ohp.
>shoud i change my routine to something more back fokused?
No. Increase your deadlift and keep doing chinups.
Read these
https://fitsticky.com/starting-strength/
https://fitsticky.com/novice-programs/
And check this https://fitsticky.com/how-to/ if you have to fix your power clean
>>36640729
Weighted Dips / Closegrip Bench
Spoto Bench (1-3s pauses)
Push Press
Lateral Raises
Skullcrushers
>>36641392
Read https://fitsticky.com/starting-strength/
You guys are fucking retarded taking advice from a tranny
OP post pics
>>36642134
Trappy you still up for RPing my waifu in DS3 when it launches in a week? Would love to dress you up like the little slut you are, constant test boost to fight the bosses.
>>36642134
>>36642157
>ignorins me ;____;
>doesnt lovins me ;______;
>>36642134
Trappy-chan all i want for you is to be my ingae waifu desu
I thought we had something good going ;___________;
you dont lovins me? ;_; stop ignorins ;____;
>>36630564
currently doing my recomp routine. reverse pyramid sets are dont as 3x4-6,6-8,8-10. add weight on each set when im abel to do more than 6/8/10.
in the bulk one i dont really go to failure, i just pick a weight i can do for reps and do 2 less reps than that (so say 10 reps with 12 rep max)
Hey Trappy, you gave me that 5 day split in another thread for cutting and focusing on improving my bench as an early-intermediate lifter.
I was wondering, do you progress on the %s or should they always follow the %s of the 2x3 / 1x3 weights?
Thanks.
>>36630564
Will I get aesthetic with all pro routine? Had to stop lifting for two months, but really want to get back into it, and make huge gains this year.
If anyone is getting an error/security message when visiting the sticky >>36630564
Use http.
http://fitsticky.com/
The error/security message comes from using https. I've accidentally linked it with https a few times.
It's not a big deal though, since the website has no login feature, ads, or anything like that.
>>36642157
Sure!
I'm not sure how available I'll be for a full co-op playthrough, but we can play once in a while when we're both free.
>>36643080
Yes, you progress both on the max attempts and on the %s.
But you can always just deload the % if you need to for some reason.
>>36643690
What routine?
"Aesthetics" is 60% diet, 35% consistency.
>>36643848
Ebens, whats your steam :---------D
>>36643848
>What routine?
I did SL 5x5 last year, and made strength gains, but very minimal changes physically.
All pro routine:
A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
>>36634309
>>36634320
>>36643848 RESPOND GODDAMMIT IT IS FOR A GOOD PURPOSE I JUST DONT WANT OTHER NEWB LIFTERS TO HIT THE SAME STUPID WALL
YOU CAN EVEN TAKE ALL THE CREDIT IDGAF
REEEEEEEEEEEEEE
>>36630564
I would really really appreciate feedback on my routine, as I had to work with a lack of a proper squat rack, and some repeat back injuries and bad knees from my military service days.
Goal is mainly losing weight without losing mass
I am at 6'5'' 280lbs
Home gym + bad back "Masterrace"
A:
2x10 back hyper-extensions
3x5 lunges
3x5 pull-downs
3x5 benchpress
2x10 bicep curls
wristwork
+
10min HIIT/ 15min LISS cardio (rowing machine or run)
B:
2x10 back hyper-extensions
3x10 squats
3x5 dumbell rows
3x5 dumbell OHP
2x10 bicep curls
wristwork
+
10min HIIT/ 15min LISS cardio (rowing machine or run)
week looks like either:
ABxABx
or
ABAxBAB
diet is keto (<20gr glucose per day) intermitting with soft carb-up periods (Not a pig out, but just a day where I will have some fruit, or a cup of juice, maybe a slice of bread or some pasta - SOME, not a kilo)
generally running a 1000-1500 cal deficit
I was in a pretty bad rut prior to starting but have been doing this and feel much better, but feel like I am not fully back on track to my potential
>>36643883
http://steamcommunity.com/id/trappychan/
>>36643919
Kek sorry, I forgot to respond. Too many posts, I get lost easily.
Yes, I've been trying to make that information clear on the http://fitsticky.com/novice-programs/ page
I will probably be adding more stuff and reformatting so the information is more concise and clear once I'm finished with the other pages (that need more attention atm).
I appreciate the feedback :)
>>36643887
>I did SL 5x5 last year
SL is kind of a meme but ok.
>but very minimal changes physically
Fix your diet.
>You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Sounds alright.
>These are the seven exercises you will be starting with.
>Squats
>Bench Presses
>Bent-Over Rows
>Overhead Barbell Presses
>Stiff-Legged Deadlifts
>Barbell Curls
>Calf Raises
Sounds ok. But I'd keep regular DLs over SLDL, and weighted chinups/pullups over barbell rows.
>You will be running this program on a five week cycle as follows:
>The first week do all 4 sets for 8 reps.
>The second week do all 4 sets for 9 reps.
>The third week do all 4 sets for 10 reps.
>The fourth week do all 4 sets for 11 reps.
>The fifth week do all 4 sets for 12 reps.
>If you got all of the required reps on the fifth week then increase the weight by 10% and
Rep ranges are a meme.
See http://fitsticky.com/novice-programs/ for more info.
You would do better following a program with actual progression.
See http://fitsticky.com/intermediate-programs/ for examples.
>You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets
Only if you're lifting baby weights
A proper workset requires rests of 4-8min
>Do some cardio and abs work on non weight training days.
That's fine.
>>36644040
Accept ;_;
>>36641392
>>36642134
I read sticky yet there's no clear answer to my question. Im fine with SS progression for other lifts, it's my squat that gives me hard time. I don't want to add another excercise, i want to program it in other way so i don't have to go through maxing everytime i squat.
So I'm going to do a routine similar to 531 in progression
but I treat the clean&jerk (as one movement as a major lift. It's the most important for me in fact)
how do I lay out such routine?
WHY ARR YOU IDIOTS TAKING LIFTING ADVICE FROM A TRAP?
>>36644769
If you're afraid of increasing squats every workout, do a variant on days that you deadlift.
I'd recommend either paused squats 5x3 @ 70-80% 5RM
Or volume squats 3x8-12 @ 70-80% 5RM
Cheers.
>>36644910
Thanks for your answer, care to elaborate what 70-80 means? Do i randomly choose percentage within that range or start at 70 and finish at 80?
>>36644769
It's at the bottom of the page.
>>36644934
Means take anywhere from 20 to 30% of the weight you would use for 5 reps off the bar and do it for 5 reps for a couple of sets.
>>36644934
All of those ranges are personal preference. Right now you might be able to manage 3x10 at 80% of your 5RM, but once you start working with ~130kg you may want to dial it back to 70%, y'know?
Try out 70% of 115kg on your first set of either paused or volume squats - if it feels too easy then up the reps or the weight, whatever you feel like.
Both have their own advantages - paused squat is going to make you feel more comfortable in the hole, while volume squats are going to get you better at squatting in rep-ranges you normally wouldn't bother with on SS.
>>36644949
>>36644971
>>36644987
Thank you very much, appreciate your help.
If he had a cooler outfit and a decent haircut he could look like a superhero.
>>36642134
>Weighted Dips / Closegrip Bench
>Spoto Bench (1-3s pauses)
>Push Press
>Lateral Raises
>Skullcrushers
Any advice how to implement those? I have no idea about how to plan the sets and reps for accessories. Also not really sure where to add them.
>>36630564
what about doing front squats and deads with double overhand for higher reps?
Im talking about doing 20 total reps in 3 sets. Like the rep goal system that fat guy is always advocating
>>36641805
Are you referring to F. Medrano?
He is indeed vegan
>>36630564
3 days a week
no squats until my inner hip rotatory muscles are flexible enough
A
bench 3x5
power clean 5x3
leg press 3x5
pull up/chin up 4xf
ab wheel 3x 10
hammer curls 3x8
wrist roller
B
OHP 3x5
deadlift 1x5
leg press 3x5
dip 4xf
ab wheel 3x 10
bicep machine 3x8
wrist roller
currently cutting at 1k deficit with creatine and 1 maintenance day each week.
>>36636011
why lateral raises instead of say
- lat pulldowns
- shrugs
- tricep extension
>>36634281
Is my routine completely retarded or why does nobody rate it?
>>36646285
How come no squats?
>>36646441
He's a pussy. What else?
>>36646441
>>36646896
holy fuck can you guys learn to read ?
>no squats until my inner hip rotatory muscles are flexible enough
>>36646948
tl;dr
>>36634281
>>36646351
6 days a week is a hell of a lot of volume. If you can handle it, rock it. The only critique I have on your first set of PPL's is following 3x5 bench with 5x5 press - you may run into trouble sooner or later getting those last reps on those last sets. Maybe drop that to 3x5?
If the volume starts getting to you, I'd suggest switching out the second set of PPL for just an U/L split.
If your focus is getting stronger, go with things that will help sticking points on heavier lifts - paused rows, spoto press, paused squats, paused deadlifts, etc. If you want to go for the pump/hypertrophy go with volume here instead.
Something like:
PPLxULx
P/P/L as posted
Upper:
Spoto press 6x4 @ 70% 5RM
Paused row 4x4 @ 70% 5RM
The Press 3x8 @ 70% 5RM
Pull-ups 3x8 (add weight if you can)
Lying Tricep Extension 3x8-12
Lateral Raises 3x8-12
Some curls for da gurls
Lower:
Paused Squat 6x4 @ 70% 5RM
Paused Deadlift 3x4 @ 70% 5RM
Front Squat 3x5 (probably at 70% of your 5RM back-squat)
Snatch-grip Deadlift 3x8 @ 70% 5RM
Abs
The U/L days are basically lifted from Candito's Linear Program - dude's got all the resources you'll need for the above exercises. Good luck, brah.
>>36647069
>literally the first sentence
>>36647098
Thanks for the input man. I can actually handle the volume of 6 days working out a week.
Im gonna do just 3x5 OHP on the first push day then. The last sets are really hard for me.
My goals are both strength and hypertrophy. Thats why I do a compound and isolation exercise each muscle group. Considering my goals, what should I cange on my routine?
