Previous thread >>36732064
>memeing 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
Kill yourself, you fridge-mode degenerate fuck.
>>36766751
lol those fake crossfit plates
>>36766809
>>36766809
>Eleiko
>fake crossfit plates
I want newfags and DYEL's off my board
>>36766751
Anyone ever notice klokov's feet are almost never in the same position. One is always a little bit forward or backward, or not angled the same as the other.
>>36766809
>>36766844
one of his legs is longer than the other.
>>36766844
I saw some video with him and he said he did that on purpose but i dont remember why.
>>36766844
He addressed this in https://www.youtube.com/watch?v=QJskWqVcaE4 or one of those.
>>36766751
Just an FYI if you're new, do not take "trappy-chan's" advice. He is a 100lb tranny that squats like 120lbs. He makes bullshit infographs that aren't even accurate and have bad form or inconsistent information.
>>36766841
Get trolled on newfriend.
Hey /fit/, help a bro out
So, basically I have to do a work for tomorrow. Fill it for me please
>>36766892
Nah, Trappy is just the type to ridicule a guys form and give pointers even if he's putting up huge numbers.
"Your scapula not retracted enough, knees not bent enough, dick not tucked between balls...."
But he always does it in a positive manner. Thks bby.
It's like if Jason Blaha was really thin & had hair.
>>36766844
>>36766858
This.
I've got the same problem, one leg is about an inch and a half longer than the other. I was having a tremendous amount of trouble squatting with proper 'form' until I realized I needed to practically double the foot angle of the longer leg.
>>36766892
I got solid advice yesterday.
I'm doing Snatch Grip deadlifts tomorrow.
I'm doing a modified SS, and I'll do these every wednesday (inb4 why not cleans you pussy?: I find snatch grip deadlifts really fun)
How should I have them? One heavy set? 3 sets of 5 at 85% of DL1rpm?
I'd like them to aid my deadlift, and also to get me some juicy traps.
>>36767185
>>36767222
You're kidding me right? He posts this infograph of conflicting bench press form. It tells people it's ok to bench with the bar hitting mid-pec. It tells people to hold their fucking breath when doing reps on bench.
Trappy definitely reads a lot and listens to a lot of videos, I will give him that credit. But he has no idea what the body is going through because he's never been there so he doesn't know how to pick apart what is bad information from good information.
>>36767414
Do you talk about that pic in the fit sticky? Where in that infograph does it say you should hit mid pec? It says the path should be a diagonal. Both are about bar path not where on the pecs it should land. But i agree on the bit about holding breath.
One wrong like this is not reason to not listen to someone who obviously know stuff. Good luck finding someone who is 100% correct all the time. Also most people take info from different sources and not just look at one pic.
>>36766892
U mirin my 1.2x bw skwatz? I am expert on lifting.
>>36767414
>don't hold breath during reps
Valsava maneuver doesn't require no breathing at all through the whole set
>>36767568
>>36767556
>>36767538
Samefagging your own threads again, eh trappy?
What's your squat trappy? What's your bench? What's your deadlift? Post a video
>>36767538
>One wrong like this is not reason to not listen to someone who obviously know stuff.
The reason I personally ignore him is I seen him tell people Coolcicada's Push/Pull/Legs Routine is "shit" & to do SS instead. Having done both routines, I can tell you the former is not "shit", and the latter is definitely not the end-all of routines. He's literally told people they have to follow his exact routine or they won't make gains.
>>36767586
>i dont have a real argument
>>36767586
>samefagging
Don't ever shitpost to me again unless it's fucking funny.
>>36767591
You do know Coolcicadas routine is for intermediates, and SS is for beginners?
You just revealed your powerlevel mate
>>36767591
>>36767592
>>36767598
Still waiting for videos of your "expert" lifts lmao
>>36767614
>You do know Coolcicadas routine is for intermediates, and SS is for beginners?
Exactly. Yet he acts like everyone needs to do this arbitrary beginner routine, even if they're not beginners.
> You just revealed your powerlevel mate
Trappy plz go.
>>36767617
Here you go.
https://youtu.be/7zXlyHoDaAE
>>36767617
>>36767628
Find me some evidence of somebody who proved they had intermediate lifts, being told to do SS.
Have some more Clarence:
https://youtu.be/muoqJ6FzpUk
>>36767629
trappy, post your videos, not someone else's
>>36767591
He is probably jelly no one listens to him.
>>36767653
I'm not trappy
https://youtu.be/AvrzgKsRnJ0
>>36767591
>>36767538
person here talking shit about your lack of knowledge in this original post >>36766892
, I'm not the other numerous people that have told you the same thing. You seem to have us confused. There's more than one of us that thinks you're an idiot.
>>36767643
>>36767685
That literally proves nothing. Trappy asks himself questions on mobile and proxy and then replies to himself, or uses his proxy to make himself seem more righteous.
>>36767648
>Find me some evidence of somebody who proved they had intermediate lifts, being told to do SS.
You're missing the point. A beginner could do an intermediate routine, if they like doing lots of volume, & still make excellent gains. He acts like lifting is fucking chemistry or math.
>>36767722
So how do we know you are not trappy? Hmmmmmm
>>36767723
They could make gains.
But not optimal gains. Not "tch tch" gains.
>lifting isn't like chemistry or maths
But it is, and if you don't realise that, then you stoopid.
>>36767722
Are you this fucking autistic?
Lad, get off the computer, and look yourself in the mirror and ask:
"Am I happy with life?"
I mean sure, dislike traps all ya like, but this is some blaha level autism. Maybe Blaha is trappy two?
>>36767772
>lifting
>like maths
Come on, seriously?
>>36767723
Still waiting for your lift numbers...
>>36767806
Yes.
>>36767822
“ok”
>>36767772
shut up faggot
>>36767830
You're on some shit tier programming son
Is it mandatory to use the Starting Strength workout the first month? I hit the gym on monday for the first time and I showed the coach the SS workout and he called bullshit on it and gave me a bicep and chest workout. Should I just ignore him and do SS?
>>36767842
No the analogy is just utter shit.
>>36767841
Suck your mum cuz
>>36767848
That's a shit fucking coach
Sounds more like a PT.
I'm just gonna say this.
Somethings in life do not require or need to be broken down to the point that they do not resemble the final product. Mark Rippetoad is an idiot and puts to much time drawing angles & figuring out the hypothetical leverages with his protractor, rather than just pulling or pushing the weight.
>>36767864
Are you seriously saying there's no math involved in programming? That there's no math behind lifting?
I think we've just misunderstood each other lol
No need to act like a bitch and use a full stop either ya big princess
>>36767872
Bet you went to the "School of Hard Knocks"
Yo, I'm planning on doing the Reg's Park workout instead of Starting Strength. What do y'all think?
>>36767919
Using maths and being like maths is two very different things. So yeah we misunderstood each other.
>>36767872
Post pic and lifts
>>36767933
Doesn't matter which program you pick. All that matters is that you stick to it for a prescribed amount of time.
>>36767943
Yeah probably my fault for poor word choice
Sorry for causing uneccesary beef lad
We're all friends here
>>36767933
Yes. It's a beginners routine, just be consistent with it and diet well.
>50 replies
>14 unique posters
What kind of /fit/ are we living in that takes advice from Blaha and a DYEL tranny seriously?
I didn't think bizarro /fit/ threads would become the norm
>>36767933
>>36767992
Thanks for the advice bros. What can I do on rest days? i don't want to stay doing nothing
>>36768018
>>36767967
Tanks for the advice
trappy, 80% or whatever means 80% of working weight, not of max, right?
i.e. since you're benching, don't try to ohp what you normally do because fatigue
right?
>>36768018
Do Scoobys Rotisserie core or some light cardio
>>36768074
It'd be of the last working 3x5 you did
>>36768170
Penmanship x F and report back.
>>36768003
People don't give a shit about educating themselves anymore
The people who actually lift have mostly given up trying
Trappy literally reiterates beginner advice and is treated like some kind of god by the whiteknights for that, all the while backtracking and samefagging to defend against people who call the bullshit
JUST GIVE ME A FUCKING ROUTINE
I'M SO SICK OF BEING STUCK ON FIT WEIGHING PROS AND CONS OF ALL PROGRAMS
THE STICKY SHOULD ONLY HAVE ONE ROUTINE
>>36768249
>>36768170
Kek, it's worse than normal from lifting.
Bench
OHP
1arm OHE (Over head extension)
Lateral+ front raises
Pull ups
Power cleans
Rows
Rear felt flies
Barbell curls
SQUATZ
Dead lifts
Leg curls
OHP
Bench press
Lateral raises
Power cleans
Rows
Pull ups
Barbell curls
Rear felt flies
Dead lifts
Squats
Leg curls
>>36768477
Do SS
I've been doing PPL for a while now and I'm getting bored with it plus I need to work on shoulders more. Is switching shit around to a routine like this a good idea?
A: chest/back
B:shoulders/arms
C:legs/core
Is it possible to do a push/pull, rather than a push/pull/legs?
Push A
Bench Press 3x5
Incline DB bench press 3x8
Skullcrushers 3x8
Squat 3x5
Leg Press 3x8
OHP 3x5
Pull A
BB rows 3x8
Seated Rows 3x8
Pullups 3x8
EZ Bar Curl 3x8
Deadlift 1x5
Leg Curl 3x8
Push B
Bench Press 3x5
Dumbbell Flyes 3x8
Skullcrushers 3x8
Squats 3x5
Leg Press 3x8
Lateral Raises 3x8
Pull B
BB Rows 3x8
T bar rows 3x8
Lat Pulldowns 3x8
Hammer Curls 3x8
Leg Extensions 3x8
Leg Curls 3x8
PushAPullAxPushBPullBxx
>>36768477
"I'll do SS, it seems good"
>centaur mode
>you'll get fat
>made for athletes
>t-rex
"okay, I'll do SL then, more volume"
>MEdhi is a kebab manlet
>internet marketing scam
>t-rex mode
>just do SS
"but you said SS was bad... okay I'll do Reg Park's beginner..."
>no one does that
>made for drug users
>just do SL or SS like a normal person
there is not right answer
just pick one
I have a question I couldn't find on the sticky. What are the warmup sets? Sorry for the noob question in just starting out.
>>36768470
Trappy is probably the best we're going to get.
Do you think anyone that's actually made it is going to be on this stupid board?
They are too busy getting pussy.
>>36768721
I won't list the benefits of warming up before the work sets, just Google it
but it is generally accepted that practicing the exercise with lighter weights i the best warming up method
let's say you're doing bench press, 5x5 with 30kg
then your warmup routine might be something like this
1. 20kg (the bar) x 5-10
2. 25kg x 5
then the working sets
it's most important to warm up for squats
upper body movements have smaller muscles
and the deadlift is usually at the end
>>36768765
Guys on /fit/ like dick, not pussy. Please leave newfag.
>>36768558
>core
lol
>>36768804
Lies, if this was true half the threads would be M4M NSA 7" Come, cum, leave.
Trappy, you say you go to med school and you also say you work as a coach on you gym in Brazil. How is that possible if in Brazil you are only allowed to coach in gyms if you have a physical ed. degree?
I've been doing SS for awhile and I'm thinking of moving on. What's the next step?
>>36768828
Fuck you and your "squats and DL is all you need for core" meme. My lifts are stalling because I feel my core is giving out when I go too heavy. So I need to compensate with some core work you fucking faggot
>>36768915
Idk anon how is it possible to be on 4chan 24/7 if you're in med school?
>>36768915
>>36769120
You never see Trappy & Blaha in the same place. Coincidence. .. I think not.
>>36768477
Just do deadlifts squats bench and OHP you dumbfuck. Use proper form. Add in a few supplementary workouts that work the same muscle groups depending which day you're doing.
>>36769149
Tbh I don't really mind trappy-chan's general presence. It's the fact that he thinks he knows everything about weightlifting that fucking pisses me off. That and the white knights that want his boi puccy.
>>36766751
how do i overhead squat?
i dunno how to hold my shoulders. down armpits forwards, elevating scaps and armpits back?
i cant find any good help online so far, any tips?
>>36769193
You can't deny he's cute
>>36769120
This DESU, Trappy's story doesn't add up.
I know dozens of people in med school. It's pretty much impossible to have a job, all your time is in class and studying. Fuck work, you live off student loans. That also means no time to make these lifting posts.
Unless Brazilian med schools are just utter shit
>>36769619
They are, but you have to study a lot anyway. Also they are free, so no loans.
>>36769593
yes she is
Hi /fit/
Can I change Reg Parks at all?
Like moving Pull up/chin up to Workout A, and add on Workout B rope pulldown and Ez bar skullcrushers???
Feeling like my triceps are lacking.
>>36770025
No he's not
>>36770168
Well, you've got bench press, overhead press, and dips in there - that should be plenty of tricep work to start with. I'm assuming you're running those dips/pull-ups weighted - if so, you're golden, brah.
For your wrist work I definitely suggest using/making/buying a wrist-roller.
>>36770172
Who's that meant to be?
>>36770172
Is this legit?
Haha, faggots.
>>36770239
he must think its trappy-chan
>>36770172
yes she is
>>36766751
Hey babe, what do you think of my routine?
Here's my beginner-ish routine.
It's ULxFxFx. F for fullbody
Upper:
One-arm dumbell rows 3x8-12
Dumbbell bench press 3x8-12
Lat Pulldowns 3x8-12
Dumbbell OHP 3x8-12
Wrist curls 3x15-20
Lower:
Squats 3x8-12
Lying leg curls 3x8-12
Seated calf raises 3x10-15
Weighted planks 3x to failure around 45sec.
Hanging leg raises 3x8-12
External rotations for rotator cuff 3x12-18
Full body A:
Pull-ups 2x6-12, 1xto failure
Dumbbel OHP 3x8-12
One arm dummbell rows 3x8-12
Dumbbell bench 3x8-12
Tricep pushdowns 3x10-15
Full Body B:
Deadlifts 3x5-8
Lat pulldowns 3x8-12
Dumbbell OHP 3x8-12
One-arm dumbbell rows 3x8-12
Hanging leg raises 3x8-12
I'm doing it like this because I have a weak back and huge legs. (Fell for the Stronglegs 5x5 meme for a while). And I used to do a lot of push-ups so my chest is stronger than my back. 4days/week feels good. A lot of it is dummbell because stronglifts had me doing only barbell and I have imbalances.
>stretching, light cardio every day
Every other day alternations:
>Dumbbell press, high reps for fat burn
>Wide Row (back)
>Bicep Curls
>Tris, basically I put the weight over my head behind my neck and lift upwards not sure what to call this
>Shrugs
Then I typically do situps n shit, and in the end stretch and cool down for 20mins.
On the off days, its just stretching and cardio. Eating a 500 kcalorie deficit. Taking Fish Oil 1200mg, Glucosamine HCl 1500mg with MSM 1500, super B complex, and vitamin D, and a friend of mine bought me conjugated linoleic acid, basically has "supposed" health benefits figured it couldn't hurt.
If my check comes through on Thurs Im buying Yohimbe as well. 10g powder, 10mg doses in the morning.
>i wish my hair wasnt balding so i could be a cute trans female crossfitter
>>36770884
looks more like
>upper
>lower
>upper
>upper (with deads)
>>36771220
Pretty much. It sounded better and it reminds me that since there is a day of rest in-between, I can do whatever I want.
But fuck legs amirite?
>>36767807
That's not trappy you retard.
>>36769193
>It's the fact that he thinks he knows everything about weightlifting that fucking pisses me off
You people are projecting too much. She has said multiple times she's not an expert in olympic weightlifting.
>>36766751
Hey, trappy, I heard that doing overhead squat is good for strengthening the core. I have enough mobility to do overhead squat so how can I incorporate em?
I squat 3 times per week alternating front squat and back squat, so i want to add overhead squat before front squat.
So it will be:
A: back squat 3x5
B: overhead squat 3x5; front squat 3x5
AxBxAxx BxAxBxx
Good routine for someone who places endurance above strength?
Long distance runs 2+/wk, swim at least once
Even when I'm trying to breathe through my nose, I'm breathing through my mouth.
I breathe in through my nose, nice and slow, and I feel a rush of cool air on the roof of my mouth. I breathe out through my nose though.
pls help brehs. I want a nice jawline.
can you guys tell me where the weaknesses are in my current routine?
Never used this format so dont hate me if i fuck it up
AxBxAxx
A:
Over Head Press - 5x5
Upright Row - 5x5
Deadlifts - 3x5
Skullcrushers - 3x5
One-Handed Lat Pulldowns From The Side With Thumbless Grip Supersetted With Cable Flies - 5x12
Lateral Raises - 3x12
Rear Delt Flies - 3x12
Russian Leg Curls - 2xF
Front Squats - 3x5
Face Pulls - 5x12
B:
Bench Press - 5x5
Upright Row - 5x12
Skullcrushers - 3x12
Pendley Row - 2x5
Bent Over Row - 2x5
Yates Row - 1x5
Lateral Raises - 5x5
Rear Delt Flies - 5x5
Russian Leg Curls - 2xF
Front Squats - 3x5
Face Pulls - 5x12
Currently doing PHAT at 180cm 85kg lifting 1/2/3/4. Want to do PPL, rate this routine please doing PPLPPXPPLPP
Push
Dumbbell Bench 3x5-8
OHP 3x5-8 l
Incline Bench 3x8-10
Side Lateral Raise 3x8-12
Chest Fly 3x8-12
Dips 3x8-10
Tricep Pushdowns 3x8-10
Shrugs 3x10-12
Pull
Deadlift Work up to 3x Max
Weighted Chin Ups 3x6-10
Lat Pulldown 3x8-10
Seated Rows 3x8-10
Face Pulls 3x8-12
Bicep Curl 3x8-10
Hammer Curl 3x10-12
Legs
Squat 3x5
Leg Press 3x8-10
Lying Leg Curl 3x8-10
Calf Raises 3x10-12
Hanging Leg Raises 3x12-15
Ab Roller 3x8-12
Rest Day-Abs
>>36766751
Opinion on this
I dont squat bacause I hurt my knee and it hasnt healed yet. So i fugure I do deads twice a week, 1 set of 5 reps and increase every workout 1 rep until I can do 10, then add weight and star again.
For the rest of the body I want to do rest pause 3 sets for a total of 15 reps and add 2.5 lbs from workout to workout.
The reason Im repeating these workouts is because I train at home and dont have access to a lot of equipment
Hey fit on a pplxfxx routing what sort of exercises would you suggest on the F day?
Thanks my friends
>>36774744
Depends what you're trying to accomplish.
>>36773876
Close your mouth?
>>36768979
Texas method or Mad Cow. Just keep doing SS until you've deloaded each lift at least 3 times.
>>36768477
I can advocate for SL as a beginner routine. From that i'd move onto MadCow
I'm doing MadCow now, but I want to add accessories? Do I make the accessories like the main program; Load incrementally until I get to my max. Or do I just do straight sets like normal.
I have a strange routine but I'm worried about /bully/ but I'm p aesthetic.
please rate trappy
A
5x3 Squats
5x3 Bench
5x3 Pendlay Row
3x8 Skullcrushers
3x8 Barbell Shrugs
3x8 Barbell Curls
3x5 Good Mornings
3x10 Cable Curls
B
5x3 Squats
5x3 OHP
1x5 Deadlifts (with 2 "klokov shrugs" inbetween each rep)
3x10 BW Chinups
3x5 Close Grip Bench
3x8 Barbell Curls
3x10 Cable Crunches
Also Planks and Stomach vacuums on rest day and flexibility training on weekends.
Goals: to become aesthetic (pic related) and to become strong
>>36776157
Cable crunches on A not Cable Curls.
>>36776157
P-push pull? I'm confused m8. Are you taking a rest day in between these? What's your schedule?
>>36766751
Is this routine opt for bench press?
Currently wih texas method. In squat
Bench Volume
Squat Volume Deadlift lHard
Bench deload
Deadlift light &Squat Hard
Bench Hard
Pullups/Chinups/rows volume
Rest
>>36776314
>>36776157
Soz forgot to mention AxBxAxx Then BxAxBxx.
Full body workouts.
>>36776376
in bench sorry. Squat n deadlift are as shown above
>>36766751
Trappy, I came in to ask a question, but now I'm gonna forgo that, and drop a few truth bombs.
>1
Your attempt at a sticky needs a LOT of work. It's not like the /fit/ sticky or the *shudder* leddit faq, since it's not oriented towards brand new beginners in the same detail. I think honestly linking Harsh's Wiki would be a better idea.
>2
You're honestly one of the only non retarded trips we have left, and I for one really appreciate your advice. I get that you're trans, and it makes some people uncomfortable, but fuck them, they're autists who hate everybody. I get that you not lifting degrades your status in some people's eyes, but I've always really respected you for telling people to listen to the advice if they think it sounds good. Thanks Trappy, I for one think you're awesome.
>3
U r a qt
>>36767414
Serious question, what's wrong with holding your breath during bench? Ive been doing valsalva for bench since I've started training?
>>36766751
Hi trappy, i'm doing pic related (minus powerclean, cause tiny cramped gym)
I want to askwhat do you think of boxjumps, and on what day should i add them ? (my best pal is an parkour instructor and can get me some free class, so i need some explosivity for my legs)
>>36776647
he's the same troll in every trappy thread. hold your breath when you lift
>>36768796
You got almost everything rigth but the reps, remenber you don't want to get tired warming up, so something like
1. 20 kg x 5
2. 25 kg x 3
would be better
>>36768650
but i do reg parks
>>36767161
stations? are you going to the gym or for Way of the Cross?
>>36776578
>I get that you're trans, and it makes some people uncomfortable
Literally no one gives a fuck. People hate trappy because it gives shit advice, doesn't even lift, attentionwhores with a trip and anime pictures, and whiteknight faggots like you constantly ego-masturbate it with compliments in hopes it might say it wants to fuck you with its feminine penis.
>>36777665
>no one gives a fuck
>calls her 'it'
>people who somewhat defend her or even just listen to her advise is a whiteknight faggot
seems pretty dependent on the trans part tbqh
and coaching people gives you more insight into coaching people than just lifting yourself, which she does. her advise is sound and grounded in literature and empirical evidence - literally half of the haters say "shes shit cause shes just regurgitating information", so if you hate the advise hate the source.
>inb4 whiteknight
yes. I would touch her benis probably.
>>36777665
Calm down dude you're fucking obsessed with trappy and its getting a little weird
Wendler 5/3/1 or Texas Method?
>>36777825
5/3/1 if you're prone to injury, an older trainee, or anything else that requires slower progression/lighter loading.
TM for anything else.
>>36777845
Thanks, Anon.
it's from book the muscle and strength pyramide.
should i add heavy ohp on thursday with some rear delt flies?
>>36777873
ohp is already on thursday, but you can go heavier if you want. if you go heavy consider putting it before the db flat
and you can add rear delt fly's if you want and have the time, though it's not necessary.
>>36777845
Shoo shoo gains goblin. TM is hot garbage.
>muh deadlift once a week
>>36777917
>implying 1x/week deadlift is uncommon programming
>implying deadlift is so technical you need to competition deadlift >once a week past the beginner stage
Shoo shoo ass clown
>>36777899
ok thx.
>>36766751
>klokov squat btn press
This is just refered to as a Sotts press
>>36773801
Bump
Here are my lifts for reference
Squat:175
Bench:125
Ohp:85
Dead:225
Doing this PPLPPL
Thoughts?
>>36778027
But it is, in fact, Klokov squatting while doing a behind the neck press. You're a fucking dumbass.
>>36773801
>>36778205
do any endurance progression alongside any lifting programme
if you hit recovery issues, reduce work in the weight room before you reduce work in your endurance training.
>whats a good endurance programme though?
step 1: run
step 2: run further
step 3: repeat
>>36778296
>man presses bar while laying on bench
>man squats with bar on back
>man stands up with bar in hands
>man hops but doesn't bend knees after and presses it up
do I have to explain what names are to you or are you just happy with describing everything?
>>36778264
Assuming you are training for hypertrophy:
Add another tricep exercise, and something for chest like cable flies. Also consider 4 sets instead of 3 for basically everything.
Add an exercise for abs breh.
Add another bicep exercise.
But wtf do I know
>>36777845
>hurrdurr 531 is slow progression
stop this shit already. the amraps make it pretty much weekly and you can increase the weights more than 2,5kg each cycle.
>>36766751
If the only squat I can do in my gym is the smith machine, besides looking for a new gym, what exercises should I do instead?
Pistol squat? Leg press+calves?
>>36778468
>hurrdurr 5/3/1 isn't slow if you change it
>water isn't plain if you add juice to it
thanks for the input.
and it's not just slow progression (which is it), the weekly loading scheme and frequency is low, making it an overall less stressful routine, which is good for those I listed.
>but its not low if you increase it!
shut up.
>>36778480
Lunges and goblets should work until you find a new place.
>>36778300
Thanks, I've been doin greyskull and the progression/recovery has been much better than SS, that was just way too much squatting
>>36778540
there are like 50 "official" templates of 531 which address all of those issues.
youre basically saying the same as "texas method is shit cause its only 3 times a week"
do you even lift?
>>36778578
Are you kidding me?
>>36778593
no, im not. beyond 531 basically tells you to do something similar to pic related which addresses all the points you listed. and you can definitely add more than 2,5kg each cycle
>>36778578
kek does anything I said indicate that
and also, we can't look at "50 different templates" cause thats just retarded. the question is what is better, TM or 5/3/1. not
>how about we analyse every template of either
cause theres plenty of variations of TM aswell, as there is with any template. the point it, the base scheme progression and layout of TM is superior to 5/3/1.
>>36778662
>this much damage control
Look, you can call an apple and orange all you want, it stands that 5/3/1 is trash unless you make heavy modifications and basically change the routine.
>>36778662
>PLTW variation
>an official template
>that
>looks anything like the basic principal of 5/3/1
the reason its modified is to look more like other, superior routines, because 5/3/1 in itself is pretty trash - again unless you require trash progression
>>36778678
>>36778683
youre the ones comparing apples and oranges. 5/3/1 has evolved a lot, it used to center around doing the main lifts for the 5/3/1 sets but nowadays, after beyond 5/3/1, its way more than that. 3/5/1, joker sets, FSL and different BBB methods make it a lot different. its more of an ideology nowadays and has actually more volume and frequency than most templates of texas method (such as the ones listed in lasceks books or feigenbaums modifications).
>the base scheme progression and layout of TM is superior to 5/3/1.
the base scheme doesn't matter cause nowadays everyone does way more than just the base scheme.
> 5/3/1 is trash unless you make heavy modifications and basically change the routine.
read the fucking beyond 5/3/1 book and understand that wendler tells you to modify it because the original version is indeed shit.
>>36778714
>an official template
i never said its an official template, but it DOES put together the recommendations laid out in beyond 5/3/1 well.
>looks anything like the basic principal of 5/3/1
do you even know what beyond 5/3/1 is?
>>36778825
we're comparing apples to oranges, and saying apples are better (bare with me)
you're then going, well no, if you put an orange in here and do this and that and make duck a l'orange then clearly orange it better. but that's clearly besides the point.
if you have to alter something so much that it doesn't clearly look like its original form at a glance, its not necessarily a derivative of that method - it just uses some aspects of it (like the PLTW template).
if the question is
>what is better, 5/3/1 or TM
then TM is better for faster progression.
you cannot then say
>hold on, you can altar 5/3/1 to be faster.
cause then I can just go
>well I'll just altar TM to be faster still
I'm sure you can altar the basic 5/3/1 (which is slow and kinda shitty for general populations, the original point), to be a somewhat decent routine. But i'm not gonna tell someone
>ok do 5/3/1 but read the book, beyond 5/3/1, consider 50+ templates from various people and come to a logical conclusion
cause that's retarded and convoluted and not everyone has time or even wants to read a bunch of bullshit of how to make a shitty routine not so shitty.
the simple answer is TM is better. if you choose to extend the process and make everyone read 20 books before they can start that's your prerogative.
What's a decent ab workout I can tack on to the end of Fridays workout or even just do at home?
>>36779093
Ab roller damn it.
>>36778545
This is just an impression, I could totally be wrong, but...dont goblets make you slouched forward?
Where is Trappy?
>>36779156
deadlifts round your back if you let it.
not letting it is the point of the lift.
just signed up for summer hockey beer league, need to get my cardio up
Monday:
Squat 3x4,6,8
Bench 3x4,6,8
RDL 3x10
Lunges 3x10
Calf raises 3x10
Wednesday:
Hill sprints for 20 mins
Thursday:
Power clean + hang clean 6x2+1
OHP 3x4,6,8
Close grip bench 3x10
barbell rows 3x10
curls 3x10
Friday
Hill sprints, 20 mins
Saturday:
Rowing sprints: 100m, 200m, 300m, 200m, 100m
>>36779026
>if you have to alter something so much that it doesn't clearly look like its original form at a glance
who gives a fuck about the original form? do you judge cars by their first model too? the creator of 5/3/1 has laid out a new version of the program so why are you still blabbing about the original 531?
and the PLTW does look like the original 531. its less boring BBB with 5x5/5x3 instead of 5x10, thats basically it. joker sets and 3/5/1 are a nice add too but they dont make it look different.
>its not necessarily a derivative of that method - it just uses some aspects of it
you could say the same about for example trappy's "texas methods" but no one seems to complain about them.
and i dont get your point, 5/3/1 has more room for variation than TM so yeah, the extreme variations look different, but its still 5/3/1. the PLTW is not extreme though.
>then TM is better for faster progression.
how is it better? you can increase your TM more than 2,5kg each cycle. the amraps make the progress pretty much linear at a weekly perspective.
>well I'll just altar TM to be faster still
you can do that as well. read lascek's book, you judge the increases based on how well your ID and VD go. it's hardly a modification. your stuck with the YNDTP thing but that only applies to SS.
continued
>>36779026
>ok do 5/3/1 but read the book, beyond 5/3/1, consider 50+ templates from various people and come to a logical conclusion
youre exaggerating. you only need to read beyond 5/3/1, or hell, only reading the PLTW article and 5mins worth of stuff from wendlers website is enough. the templates i mentioned are listed in the book. arguing about this is pretty stupid when you clearly haven't read the book and thus do not understand the program.
and what's the problem with reading books for doing a program? you spend like 10 hours each week lifting and doing related shit, a 30min read should not be a problem. "not everyone has time", thats just ridiculous.
> of how to make a shitty routine not so shitty.
>the simple answer is TM is better
you keep making these claims but you do not give arguments for it. your only arguments have been faster progression (which i negated), frequency (negated), more volume (negated)
>>36778545
I asked the gym pt and he suggested using that big fucking ball (I believe that's the technical term), between back and wall, dumbbells in hand and squatting
>>36779206
>do you judge cars by their first model too?
no, but people dont go
>whats better, ford or toyota
and expect people to go through each individual model - it's broad af. you say is this specific one better than this specific one.
if someone says is 5/3/1 or TM better, you assume stock, because everyone knows it, and if you know of those templates you would have read the base template first - and if they give their goals/requirements you can alter it.
>you could say the same about for example trappy's "texas methods" but no one seems to complain about them.
you could say the same, and it would apply. the problem is no one is complaining about the stock template of TM, because it's good - and if there is a complaint it's easily addressed. unlike 5/3/1.
>you're exaggerating
hardly. i gave literally one more source than the ones you proposed, which is the original book. if i said "do 5/3/1" which book do you think they're gonna want to read first?
>and what's the problem with reading books for doing a program?
not everyone is a NEET fuck or highschool kid who can or wants to read books about a simple programme. lots of people will just want to read the basic template, plug in some numbers and go - likely the people who aren't independently researching each routine and reading books about it and just going on a thread on 4chan to say
>is 5/3/1 better or TM
>you keep making these claims but you do not give arguments for it.
you've gave nothing
I said the loading scheme and progression of 5/3/1 is too low and too slow, and you claimed you can change it - which i respond that's beside the point, because it is.
why dont you put a point forward other than
>hurr durr no
and
>hurr durr if you read a book you can make it not shit, therefore it's not shit
such a retarded faggot - wendler nuthuggers are the worst because there's no legitimate defence for it. just "it could be better". which is a shit argument.
>>36779162
Kill. ;_;
>>36779443
>>36779225
>>36779206
You guys miss the point of 5/3/1. The second part of the title is:
"The Simplest Method for Raw Strength"
SIMPLEST....SIMPLEST. ..SIMPLEST
>>36779443
>you say is this specific one better than this specific one.
indeed, so comparing TM and 5/3/1 in general is stupid cause there are variations that suit some people better than others.
>if someone says is 5/3/1 or TM better, you assume stock,
no, you dont assume anything. you just dont compare cause thats retarded. there is no stock/base template for 5/3/1 anyway, there's just the core percentages (TM's corresponding core being "5x5 for VD and 1x5 for ID"). but comparing just those two is silly.
>i gave literally one more source than the ones you proposed
you mentioned the templates too. they just happen to be in beyond 5/3/1, but you didnt know that.
> if i said "do 5/3/1" which book do you think they're gonna want to read first?
that's why you don't say "do 5/3/1". thats recommending a car brand, which, like you said, is too broad. you recommend a car model instead, like i did with the PLTW 531.
>not everyone is a NEET fuck or highschool kid who can or wants to read books about a simple programme
nice straw man, and there's way more to TM than just following the vanilla routine with the retarded 90% VD or something too. you need to read up on both routines if you want to do them properly. same applies for SS. same applies for most proper routines. if someone just wants to plug in some numbers, i wouldnt recommend TM or 531 at all.
>you've gave nothing
i gave the PLTW which is an example/generalization of the average modern 5/3/1. i gave you joker sets, BBB, FSL, 2x frequency, 3/5/1.
>which i respond that's beside the point, because it is.
no, you saying "b-but the first version of 531 is bad!!" is beside the point.
>why dont you put a point forward other than hurr durr
what? ive given concrete arguments.
>>36779614
cars and routines are not the same, let alone specific routines. TM is specific, so is 5/3/1. when you say "5/3/1", you're referring to the 5/3/1 sets (a week of 5 with AMRAP, a week of blah blah etc.), and when you talk about TM you refer to Volume, Recovery and Intensity aspects.
I mentioned templates because you said "theres over 50 variations". don't act like anyone else brought it up.
>straw man
you don't know what straw man is. you said just read the book, I showed how that's not a valid or wanted option in these situations, which is not an exhaustive list.
>i gave blah blah blah...
saying "joker sets" doesn't make 5/3/1 good and is meanigless in the argument. the fact that you think they're points to back up 5/3/1 shows how feeble your argument is.
>no, you saying "b-but the first version of 531 is bad!!" is beside the point.
its not. its a concise and specific answer to a general question.
you're convolution it by trying to analyse each template of 531, when there's no need to. not every answer has to be an excessive, pragmatic view of everything.
>concrete arguments
yeah
>joker sets are a thing!
is such a concrete argument
>>36779749
>cars and routines are not the same, let alone specific routines.
they are similar enough.
> TM is specific, so is 5/3/1
indeed, but no one does only the 5/3/1 sets for the main lift and leaves the gym. comparing just those doesn't thus make sense.
besides, you could do 531 sets for an intensity day and 5x5@80 or something like that for volume day and call it both texas method and 5/3/1.
>I mentioned templates because you said "theres over 50 variations".
i never said you have to read those 50 variations, you did.
>you don't know what straw man is
you created a strawman (neet/highschool kid) to make my argument sound silly.
> I showed how that's not a valid or wanted option in these situations
yes, but like i said, TM is not really valid either in those situations.
>saying "joker sets" doesn't make 5/3/1 good
why not? increasing volume and intensity in the program doesn't make it good although that's the most common criticism against 531? what?
>the fact that you think they're points to back up 5/3/1 shows how feeble your argument is.
now you're just saying "your argument is shit cause i say it's shit"
> its a concise and specific answer to a general question.
no, its the wrong answer cause youre not supposed to do the fucking first version of 531. just because people like you do not know beyond 531 exists doesn't mean it doesn't exist.
>you're convolution it by trying to analyse each template of 531, when there's no need to.
yes, there is a need. there's no point comparing the bare bones of 531 and TM when no one does only the bare bone routines and doing variants changes the routines.
>is such a concrete argument
i dont see a problem. you want me to explain joker sets to you? fucking google it yourself. i told you to read the fucking powerliftingtowin article, it takes under 10 mins and explains all the important changes in beyond 531.
>>36779948
you're an idiot and missing the point, all while making no actual relevant arguments.
you don't know what a strawman is
you think
>whats better ford or toyota
is the same as
>whats better 531 or TM
you think we have to convolute the discussion by going through variants of a principal, when the question is about the principals of the routines
you think the existence of joker sets defends the validity of 531
so in light of the above i'm just gonna ignore you m80. have fun telling people how superior dog shit is :)
>>36780122
you're an idiot and missing the point, all while making no actual relevant arguments.
you don't know what a strawman is
you think
>whats better ford or toyota
is different than
>whats better 531 or TM
you think comparting the principals of the routines is reasonable although variants can change the principles a lot
you think the existence of joker sets, BBB, FSL, 3/5/1 somehow doesnt change 531 at all and doesnt improve it at all
so in light of the above i'm just gonna ignore you m80. have fun telling people how superior dog shit is :)
>>36773978
You fucked it up and I hate you
>175 replies
>68 posters
>thread keeps getting bumped when it's on page 7-8
Fuck all of you
>>36777744
Who has she actually coached?
>>36781015
Fck u 2
I think Trappy is kill
Recommend me a good AxBxCxx fullbody, lads.
Feels like I'm coming to the end of my per-session linear gains but I love this style of training too much to change into some silly split or another.
>>36767414
>he
>>36776387
>>36776157
pls repsond
I've been lifting for a short while, but am having difficulty finding a program since I've messed up my knee (still waiting on MRI results).
All the routines involve squats, which are obviously a no-go, and deadlifts, which I can do with lower weights when getting into position for other exercises, but I don't want to go heavy on them now.
Currently using this as a routine, but I dunno if it's balanced or effective enough. I used as many compounds as I can do and then threw in a lot of isolations to help pick up what I miss from skipping DLs and squats.
A:
flat bench press
barbell shrug
pull ups
standing calf raise
hyperextensions
incline flys
crunches
overhead press
dumbbell side bends
barbell curl
B:
incline bench press
standing calf raise
dumbbell side bends
one arm dumbbell row/bent over barbell row
triceps extensions
stiff leg barbell good mornings
flat flys
crunches
chin ups
side lateral raise
AxBxAxx
I feel like it's shit since I'm too new to know what I;m doing and that it takes too long/isn't effective. Any better suggestions?
Texas method vs PPL for being a shredded natty cunt
I just want strength AND aesthetics. I'm finishing SS later this year. Advice?
>>36784701
Don't just try to make up a routine. Pick a proven one, skip the squats for a while, do the deadlifts as heavy as you're comfortable. Use the time you'd be doing squats and stretch, foam roll, do some cardio etc. After you get results you can look for a long term routine.
>>36780994
sorry.
I hurt my hip flexor and cannot squat for the time being. What routine should I do? My previous routine before the injury:
Texas Method:
Monday:
Squat 5x5 85% of 5rm
Bench/OHP 5x5 85% of 5rm
RDL 3x5
Wednesday:
Squat 2x5 70% of 5rm
OHP/bench 2x5 70% of 5rm
Power Cleans 5x3
Friday:
Squat 1x5
Bench/OHP 1x5
Deadlift 1x5
>>36784735
>I'm finishing SS later this year. Advice?
You shouldn't be using SS for anywhere longer than 6 months, it's just not possible to keep improving your strength from day to day. I recommend Texas.
>>36766751
Holy shit that shitty fuckin form.
>>36785540
One of his legs is significantly shorter than the other, his form is always asymmetrical.
>>36773981
Boomp
>>36785529
>you should stop at 6 months rather than when you can no longer progress
nah tho. shitty advice.
>>36787435
>You should bulk and do SS until you weigh 125kgs and "progress" by using 100grams microdickplates
>>36787435
Are you seriously saying that you were able to add 5 lbs to your squat every single workout for 6 months? That's 26 weeks or 78 workouts, which implies that you added 390 lbs to your squat in 6 months. If you were able to do this, congrats, you're way stronger than anybody I've heard of. I stalled out after a few months and swapped to Texas.
>>36789588
What numbers should a fella be stalling at?
I've been on SS for about 2 months, and my lifts are beggining to stall.
I've hit "intermediate" on all of them according to strength standards, but I feel A: I haven't been lifting long enough B: I've been told I should finish at 1/2/3/4
how's my routine? I have shoulder and triceps exercises both days because I feel them lacking, and don't want to work legs til 1 month before summer. I have dumbbells only:
running: xRxRxRx
lifts: xxABxAB
A
planks 3x1' / leg raises 3x10
superman 3x1'
pushups (neutral-close-wide grip) 3x10
dumbbell flyes 3x10
lateral raises 3x10
dumbbell tricep french press 3x10
B
pullups 3x10
chinups 3x10
dumbbell row 3x10
tricep kickback 3x10
curls 3x10
hammer curls 3x10
dumbbell upright row 3x10
hanging leg raises 3x10
Hi /fit/ need some help.
>Doing Reg Park routine for 2 months
>noob gains, always focusing on my form
>Today ask the PT to spot me on my lmao 1pl8 bench press
>He ask what is my routine
>explain the routine, told him it was a novice routine, ask for help
>He tells me that I should begin doing 1 day of chest, biceps, etc. 1 day of back and 1 day of legs CABCAB something like that
>He also recommends going 4x12 so I can gain volume since I am a lanklet
He gave me an example of day A: Inclined bench press, flat bench press, Flat Dumbells, Head crushers, curls and I dont remember what else. He also told me to stay away from the machines so he sounds like a fitizen. But I dont know, is that a good plan or he doesnt know shit? Help me /fit/
>>36790762
>ABCAB CABCA BCABC
Help me /fit/ I want to leave Dyel mode
>>36790762
Fuck pts, reg park new his shit
>>36790866
I can guarantee that Reg had a better idea of training than your PT does.
That split crap works when you're on the juice and recovery is a non-issue but for a newbie (or any natty, desu) lifter a balanced full body is unbeatable for gains.
Obviously whatever training routine motivates you to get your ass in the gym is going to be the best for you regardless of efficiency but if you've been happy with what you've been doing then carry on, it's a fantastic novice program.
>>36791094
>>36790922
Obviously I know Reg Park knew more than him, but Reg Park is a beginner, I am thinking ahead, I cant be stuck in a novice routine. Also, I thought that the fact that he told me to do ABCAB CABCA was so I can do chest one day, rest chest and do legs. It doesnt work that way?
>>36788560
>>36789588
theres plenty of reasons someone would be on SS for longer. a 400+ squat on SS isnt impossible first of all - certainly not common, but certainly has been done.
plus the 390 on your squat in 6 months is dependant on you hitting each and every session with out fail for 6 months - never missing a session, never having a bad work out, never even taking a deload. although not necessary - the programme calls for up to 3 deloads before changing programming, with deloads lasting longer the stronger you are.
even more, 1 missed week isn't just 1 missed week. especially for beginners you may have to 'build back up' to where you were before you laid off, which may take a week or so in itself. so just 1 week of sickness or vacation for example can be several weeks.
also, if you actualy read SS, theres plenty of latter stage novice tweaks you can do to the programme, such as having a light day in the middle of the week (similar to TM). a very basic way to extend SS gains, whilst progressing only twice a week rather than 3.
just those reasons alone can extend SS well past 6 months. either way the principle is putting an 'end date' on linear progression is unnecessary and unuseful. it can be useful to say "it tends to last around so and so months" for those who want to beat a dead horse - however it is not useful to say "you will be done by 6 months"
>inb4 nice essay faggit
i know...
>>36791205
being novice in weighlifting is not about how long you've been lifting. It is, roughly described, about how often you can add weight to the bar without failing reps. If you can slap more weight on the bar 1.5 times a week on such a program you are by that definition a novice, no matter how lame you think it sounds.
I suggest you read the fucking stick
>>36791292
kek I got the routine on the sticky. Thank you anons, I guess I still have to stick to Reg Park, still like it. More than that what I wanted to know is if the guy knows his shit so I can follow his advice once in a while
>>36791205
It's all about that muscle protein synthesis. In natties the elevated levels to help muscle growth and strength gains last from about 24-48 hours after intense useage. In terms of sheer efficiency working out a muscle part any less than once every 2-3 days is a poor choice, hence the fullbody being a sensible choice for the relatively casual (ie, non professional) lifter.
Literally any split will work if you work a muscle and eat enough to recover properly though, so unless you have intentions of being paid due to your body/athleticism then just pick whatever makes you eager to hit those weights and be consistent with your training and nutrition.
>>36792261
Anyone on /fit/ who mentions MPS doesn't know what the fuck he's talking about.
Fuck off.
Im amartial artist so this is my 3 day a week routine. Thoughts or critiques?
3x10 squats
3x10 bench
3x10 extension
3x10 pullups
3x10 bnohp
3x10 ohp
3x10 rows
3x10 curls
3x10 shrugs
3x10 sldl
>>36792600
don't expect to get very strong or progress for very long.
also very upper body focused, you'd expect a martial artist to want a solid core/lower body.
>>36791248
nice essay faggit
I just don't see the point in prolonging SS for that long when the weight on the bar won't make that big of a difference on what stress you gain from the training. "Graduating" to more thought out programming would probably give equal gains compared to trying to squeeze SS like a empty toothpaste tube.
>>36793088
you obviously didn't read my essay very well.
the point isn't "how to prolong SS as long as physically possible and grind our balls into the floor". the point is theres plenty of situations why people can and should stay on SS as progress doesn't just magically get difficult at 6 months. novice gains is not under a time limit.
graduating to TM for example will have to progressing at 2.5kg a week, which offers no benefits when you're perfectly fine progressing at 2.5kg a session, and is not "equal gains". one is faster.
>the weight on the bar won't make that big of a difference on what stress you gain from the training
it does. it is literally one of the only factors determining stress.
Will a split/ppl routine get me more aesthetic than greyskull LP? I've been doing for ~3 months, lifts are novices to intermediate according to symmetric strength
>>36793335
I agree with you that novice gains aren't under a time limit. I don't think anyone argues otherwise.
What I don't agree with is
>graduating to TM for example will have to progressing at 2.5kg a week, which offers no benefits when you're perfectly fine progressing at 2.5kg a session, and is not "equal gains". one is faster.
You don't get faster progress, you get to test your progress more often. It is not like someone who does 3*5 XX kg and makes a PR makes gains while someone who does 3*5 XX-2,5 kg and does not make a PR makes no gains. Both apply stress to their body and grow because of it.
>it does. it is literally one of the only factors determining stress.
It is one factor but it won't make a difference in the long run. Volume, working on effective and safe form and frequency of the lifts makes infinitely more differene in your progress than 5-10 kgs on the bar in a single session.
>>36794265
>You don't get faster progress
you do. it's in the design of the programmes.
SS
3x5 elicits a response. the response is you are stronger. you act upon that and do a higher 3x5. repeat.
TM
5x5 elicits a response. you realise that response on ID. you increase 5x5 the week after.
if the early stage novice can realise gains after 48 hours (a la SS), then he should act upon and benefit from that. if that same novice performs 5x5 on TM, and benefits can be realised after 48 hours (for example SL), then waiting a week would be slower, and unnecessary. recovery day is not needed. he is recovered. he has wasted time. he could have performed another meaningful volume session, practised form with a meaningful weight, and elicited further adaptations.
>working on effective and safe form and frequency of the lifts makes infinitely more difference in your progress than 5-10 kgs on the bar in a single session.
that's true. except intermediate programming isn't better at that than novice programming. doing 3x5 3x/week gives you plenty of exposure to the lift, at a reasonable %, and jumps are made as warranted, not "just jup 5-10kg every time even if you fail", which seems to be the insinuation.
you're meant to jump to intermediate programming when you can no longer safely progress session to session, which includes proper, non-injurious form. jumping 'early' doesn't add any benefit, let alone the fact that TM for example would have you working at a higher % on ID, which isn't better for hoening form as SS.
not to be rude but you seem like you've just read the templates online and come to some random assumptions.
>>36767161
amico italiano .. come stai?
Somebody give me or show me a fookin routine. I've been lurking for 5 years. Now I'm a senior in college who is still a fatass. I've read all the shit but don't wanna do SS or SL. Pls
>>36795532
greyskull and stop eating cakes u fat fuk
>>36795267
SEI UN FAGGOTO :^^^^^^^^^)
>>36795532
Google bodybuilding dot com all pro's beginner routine.
Stick to it. A lot of people do well with it.
I've been doing this PPL for the last 2 weeks. I like it, but what do you guys think about it? Good for gains?
>>36796741
it's not a routine, it's a list of exercises
>>36795532
just pick anything and stick to it...
>>36793690
respond pls
>>36793690
>>36797171
It's literally in the sticky. http://fitsticky.com/novice-programs/
>>36785251
pls respond
>tfw Trappy-Chan bends over and spreads her delicious boipucci
>>36769156
not that anon, but as someone who is beginning to take lifting more seriously, can you ever go wrong with doing just this?
3x5 (1x5 for DLs) of each of those, each twice a week, starting with a weight you can complete all 15 reps with and increasing weight until you fail on the last few reps?
Hello, everyone, happy Friday!
New /fit/ visitor, here, looking for some unique advice. I have cerebral palsy. Thankfully, no higher cognitive functions were adversely affected, and to be honest, it is a quite minor case.
But that's the reason why I'm posting here. I have no excuses, I should do this, if I want my life to improve, so I can stop feeling depressed.
My legs are pretty atrophied. you can wrap a hand around my ankle such that it completely encircles it.
I can't straighten my legs. And I feel like once I am able to straighten them, I can start to strengthen them. I'm seeing a PT, and he helps, but I want some additional advice.
Any help is greatly appreciated.
>>36798065
Physio-therapist is your best bet, brah. Though, if you get the green light, you should work whatever your body is capable of.
https://www.youtube.com/watch?v=iItgeWUeQ_4
>>36798097
What a coincidence, my name is also Scott.
Thank you.
Guys what is as?
Can anyone redpill me on pendlay rows vs power cleans. Which one has more benefits
I'm going to start this routine this coming Monday. I'm an intermediate lifter and this routine is essentially the Texas Method as outlined here: https://www.t-nation.com/training/texas-method by Rippetoe.
Monday:
Volume Day
A.Squat5 x 5 @ 90% of 5RM
B.Bench Press or Overhead Press5 x 5 @ 90% 5RM
C.Deadlift1 x 5 @ 90% 5RM
Assistance: DB Supinating Bicep Curls 3x8, Weighted Dips 3x8, Weighted Sit-ups 3x8
Wednesday:
Recovery Day
A.Squat 2 x 5 @ 80% of Monday's work weight
B.Overhead Press 3 x 5
C.Weighted Chin-up 3 x 5
D.Back Extension 5 x 10
Friday:
Intensity Day
A.Squat: work up to one single, new 5RM
B.Bench Press: work up to one single, new 5RM
C.Power Clean 5 x 3
Assistance: Weighted Sit-ups 3x8
I have some queries about this:
There is only one deadlift per week and it is at 90% of 5rm. Surely this would mean that not performing 100% of 5rm at any point each week would cause atrophy?
I have never done power cleans before with a serious weight and I know that it is very difficult to do them correctly without a coach. Should I just try my best from instructional material on the internet and filming my power cleans? Do I need to lift as much as I can or focus on the form for explosive gains first and foremost?
Back Extension 5 x 10 seems a bit overwhelming, are these unweighted?
OHP is simply 3x5 on Wednesday each week, less OHP than starting strength, can I expect to make gains on OHP?
Thanks.
Why is the Power Clean in the sticky different from the one in the Starting Strength book? Does Rippetoe teach it wrong?
>>36802072
how do i add accessories to Madcow?
>>36801584
move DL to intensity day and do a 5rm. you dont need to power clean.
ditch the "90% of 5rm" on volume day. VD is not something where you strive to hit the reps/linearly progress with weekly. its there to drive the intensity day and you dont want to overdo it. for me about 87% was good but you should judge the weight based on how well your ID went, not by how much weight was on the bar if that makes sense.
just do 2-3x10 back extensions. or GHR.
your template is fucked ,youre supposed to either alternate benching/ohp or just do 3x5 ohp on wednesdays (in which case yes, your ohp wont make quite the same gains as it would if you ohped more).
read lascek's books, theres too much important shit to take account if you want to do TM properly.
>>36802207
Ok, thanks. I am wondering why Rippetoe would put deadlift on VD in that case? If not power cleans surely I should do something else to train explosivity, like box jumps?
I'll look for a download of lascek's books now.
>>36802321
rip had some reason to put them there but it just works better with DL on ID
if you want to train explosivity you can power clean on monday - i assumed youre just doing them cause it says to do them in the program. i dont know much about box jumps and shit so i cant help you with that
scribd probably has the lascek books and you can find some premium link generators for scribd. if not, ill take the time to upload them
>>36802358
I found a download link dw
Yeah I was only thinking to do power cleans because it is on the program.
Anyone know an intermediate routine where OHP, Row and chinup/pullup are treated as "main" lifts, not just accessories to the big three?
Or how could I go about modifying an existing routine (i.e. Candito's 6 week, what I'm currently doing) to achieve that goal?
>>36766751
kill yourself!
>>36802321
because texas method is superheated garbage
>>36801584
>>36802207
Ok, I have just read Lascek's e-book and have adapted what I wrote earlier. I am not sure about the Wednesday OHP/Bench amounts, whether the tonnage is too big/small. Lascek referred to Speed deadlifts a few times and I was wondering whether I should incorporate those on Volume Day.
Thanks.
Doing the Ice Cream 5x5 for three weeks now. Legs don't hurt at all which is odd, recently ordered creatine and I take 5g before and after.
Workout A
Squats 5x5
Bench Press 5x5
Bent Over Row 5x5
Barbell Shrugs 3x8
Tricep Extensions 3x8
Straight Bar or Incline Curls 3x8
Hyperextensions with plate 2x10
Cable Crunches 3x10
ICF Workout B
Squats 5x5
Deadlift 1x5
Standing Press 5x5
Bent Over Row 5x5
Close Grip Bench Press 3x8
Straight Bar or Incline Curls 3x8
Cable Crunches 3x10
Do them every other day.
Current lifts are 85kg squat, 80kg bench, 130kg deadlift, 60kg bent over row
I was doing a 3 day split for ages and not really progressing so I've had enough and am doing this workout combined with eating a lot more now. I'll probably aim to reach 100kg bench then start cutting.
>>36803444
nice digits
This is fucking gay.
>>36767685
You certainly isnt clarence either.
>found a very cheap gym in my town
>plenty of equipment
>never terribly busy
>mostly black people
what do?
should I go to a more expensive gym so ill see fewer black people or what?
>>36803444
Speed deadlifts are shit, do RDLs, Snatch DLs, Cleans, or any other useful variation instead.
Do a floor pull on VD (I usually program them 3x5 at 70-85% depending on the floor pull), leave back extensions to LD.
You can curl on all three days if you want.
>>36773098
OHS are good for getting better at the snatch. They are pointless for everything else, to be honest.
For core, do core work or front squats.
>>36774744
At the bottom of the page fitsticky.com/texas-method
>>36777071
Box jumps are great for increasing the vertical.
You can do them on A, C, D, or the rest days after D.
>>36779093
Hanging leg raises, weighted or cable crunches, dragonflags, planks, vacuums, ab wheels, etc
>>36779162
Studying D:
>>36783851
fitsticky.com/novice-programs
fitsticky.com/intermediate-programs
>>36790762
Read the "routine tips" section on fitsticky.com/novice-programs
>>36792600
>3x10
Wasting time.
>>36795532
fitsticky.com/intermediate-programs
>>36801437
Completely different lifts. Do both (or do chinups instead of rows like on SS).
>>36802072
Rip has his own method of teaching the power clean. It works for teaching regular people or highschool athletes easily.
The method in the sticky is proper weightlifting form. A bit harder to learn than simply "jump with the bar", but is what's considered "proper form".
>>36802321
>I am wondering why Rippetoe would put deadlift on VD in that case?
He doesn't. See Practical Programming instead of random websites not written by him.
>>36803444
Btw forgot to link the articles on "speed work"
http://www.jtsstrength.com/articles/2013/03/25/why-speed-work-doesnt-work/
http://www.jtsstrength.com/articles/2013/03/28/speed-work-not-this-again/
Keep in mind "speed work" =/= lifting fast. You (generally, ignoring warmup sets) always want your concentric phases to be as fast as possible.
What do you think about this routine I designed for cutting while I'm on an Accutane treatment? Supposedly I shouldn't train too hard, so no low reps.
ULxULxx
U - Monday:
BP 3x8
Rows 3x8
DB seated press 3x12
LTE 3x12
Facepulls 3x15
L - Tuesday:
Squats 3x8
Power Clean 5x3
Ab work
Curls 3x12
Forearm work
U - Thursday:
OHP 3x8
Chinups 3x8
DB Incline Press 3x12
LTE 3x12
Facepulls 3x15
L - Friday:
RDL 3x8
Front Squats 3x8
Ab work
Curls 3x12
Forearm work
What's a good indicator that I should switch to the Advanced Novice Program aside from "squats feel extra heavy"?
My lifts are all "intermediate " (according to symmetric strength) and starting to stall out a bitm
Am I doing too much accessories on TM?
I do
>pullups
>skull crusher
>dumbell flies
>those pullup style hangy leg twisty ab workouts
almost every workout. On on deadlift days I do
>back hyperextension
>>36807352
*non deadlift days
>>36803444
>>36806877
Dynamic pulls are great for technique work after max squats. 1 rep every 10-20 seconds. They are not shit, just need to be applied and used properly. 13-16 singles.
>>36807241
>Supposedly I shouldn't train too hard
Please elaborate on that. Accutane shouldn't have any impact on sports or strength performance as long as you hydrate enough.
>so no low reps
High reps can still be "hard work".
>>36807300
Described a couple of times on this page fitsticky.com/novice-programs
If you're talking about the "advanced SS program", meaning you squat lighter on wednesday, then there's no actual answer. It's not a linear step, many people (including Rip's own trainees) go straight from SS to TM or a mix between both.
>>36807366
Speed work and technique work are very different things.
