Previous thread >>36969763
>burn the witch 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
I'm starting nuckols 3x int med bench routine today to hopefully overcome my plateau. I was thinking of adding weighted chins 5x5 on day 1 and some DB bench and tricep ext on day 3. Is this a good idea?
after fucking around for a while i've decided to just eat at a surplus and do either SS or SL
here are my 5RMs
>deadlift 100kg
>squat 90kg
>bench 50kg
>press 35kg
should i do SS or SL? do the two extra sets actually help?
>>37023649
SS
fitsticky.com/starting-strength
fitsticky.com/novice-programs
>>37023634
I'd just stick to 3x5 for the chinups if they're weighted. If you're just doing bodyweight, 5x5 is fine, but I prefer 3xAMRAP.
You won't need both DB bench and triceps ext. Just pick one for now.
Trappy, about the "customised SS - phase 3 for powerlifting" in the sticky:
1. Where did you get it from?
2. Why DB rear raise?
3. If I wanted to use a percentage of BP and DL for Incline BP and Romanian DL, what would it be?
4. In the Light Squat, it's 70-80% of what? 1 or 5 RM?
>>37023738
1: I put it together myself. It's just an idea, you can customise it yourself.
2: Trains both lateral and rear delts. As you're not doing OHP, it's useful. Regular lateral raises would work just as well for this purpose.
3: That's hard to say, really. For the incline bench it's usually 15-20% less than the flat bench, but this varies a lot from person to person. For the RDL, it's pretty impossible to tell. You're better off just testing the weights with the bar speed method and progressing from that.
4: 1RM
>>37023591
Yo, I've been doing SS on this monster cut - progress with mass is going great, but progress on the bar is coming to a halt.
Been thinking about dropping Squats/Bench Press/Press to 3x3 from 3x5 and upping DL's to 3x3 from 1x5. The problem I'm running into is I don't have gas in the tank to hit anymore than 3-4 reps at a time - no mas glycogen.
Any problems with this? Or should I work out another routine?
How was your 4chan free weekend? >;D
>>37023591
pushups pullups situps squats lunges 2x a week
>>37023887
No, that's completely fine. It's what Rip recommends for the TM, but it should work fine for SS as well.
3x3 on the DL might be too much though. I'd stick to 1-2x3
You can keep doing SS if you can manage to max out on every workout. If that starts being too much, you can switch to a weekly program fitsticky.com/intermediate-programs
Remember to take a good rest between the sets. 4-6min at least.
It was busy. Technically I can't spend much time here today either, have another test tomorrow.
>>37024074
Sounds good. I'll try the 3x3 DL's and see how they fly - I've been itching for more back-breaking volume on that lift.
>have another test tomorrow
smesh it, lad
>>37023591
Is it possible to change your gslp so that it's 4 or 5 times a week instead of 3? How would you recommend going about doing that?
MONDAY
Squat- 3X6
Deadlift-2X6
Abs - 3x12
Leg Press -3x8
Shrugs 3x6
TUESDAY
Bench- 3X6
Dumbbell Rows- 3X6
Military press- 1x6
Seated lateral pulls- 1x6
Tricep extensions- 3x10
Seated DB curls- 2x10
THURSDAY
Leg Press- 5x6
Hamstring Curl- 3x12
Calf Raises- 3x15
Abs- 4x10
Shrugs 4x8
FRIDAY
Bench press- 4x8
Dips- 4x6
Dumbbell Row- 4x8
Chin ups-3x5
Military Press- 3x10
Face Pulls- 3x10
Chest flies- 4x10
Seated back rows-4x10
Advice please
>>37024249
You can make a split and use the "GSLP method".
There are examples of splits on fitsticky.com/intermediate-programs
Just use one of those as template and change to maxing out 2x5+1xAMRAP every workout instead of alternating between volume and intensity.
>>37024123
Try it out and see how it goes for you.
ty
>>37024189
ikr
I like shoes with an open front (pic), but that one in particular looks pretty ugly, and doesn't even fit her feet properly.
>>37024236
Goddamnit I should get some implants.
>>37023724
that's a pretty decent rep, considering its a pleblifter
>>37024378
How do you progress with this? Add weight on every workout to both days?
Why not focus on the main lifts on thursday instead of only doing accessories?
Also, 29 sets on friday is too much. Make the training more concise, focused. Take the redundant stuff out.
>>37023634
Disregard >>37023724. Don't add any other heavy compound movements other than what is prescribed until you've done at least one cycle. And It's ok to do both DB Bench and tricep extensions. Read the PDF Nuckols made.
A
Squats 3x5
OHP 3x5
Calf Raises 3x5
Lateral Raises 3x10
B
Deadlifts 3x5
one handed rows 3x10 (forgot the name of this shit)
Shrugs 3x10
C
Bench Press 3x5
Closed Grip BP 3x10
Chin Ups 3xF
Curls 3x10
ABCABCx
Cutting. Focused in losing weight slowly to minimize muscle loss.
What do you guys think. Should I change/add any exercises? Is 6 times a week too much?
>>37024855
>I bench 95lbs for 3x10 but the man with the world record in bench press has DECENT form in the sport designed for competitive lifting with good form
>>37025366
A
Squats 3x5
OHP 3x5
Calf Raises 3x20
Lateral Raises 3x15
B
Deadlifts 1x5
Barbell Row 5x5
Shrugs 3x12
C
Bench Press 3x5
Close Grip BP 3x10
Chin Ups 3xF
Curls 3x10
ABCABCx
its okay
What exercise should I do if my quads are weak?
Leg extensions, leg press, and hack squat machine feel sketchy on my knees and I can't do front squats because my left clavicle protrudes further out than my right one.
>>37025469
breh you got major issues if you can't leg press without knee pain, have you played with width and foot angle etc?
and squat more
>>37025469
Goblet squats, breh. If you've got access to a hex-bar you could do those pseudo-deadlifts. If you have a dip-belt, stand on two boxes to give the pl8s some room to dangle, and do squats. As the weights not on your back, you can't use your back to power the weight up - it's all quads and glutes.
>>37025357
But isn't it a bit lacking on back volume? Also DB bench counts as a heavy compound, right?
>>37025491
I know right, my knees got fucky when I used accutane to get rid of my acne (it even came back after I got off so it was all for naught).
Squats feel fine in my knees but I can only do so many of them before I'm completely fucked from the sheer workload.
I've played a bit with foot angles and positions but it never feels quite right and I'd rather do some other exercise if I can find one that doesn't fuck my knees at all.
>>37025496
Feels like it would be hard to really overload quads with goblet squats. I mean I can squat damn near 500 lbs but I'd have quite a bit of problems holding a 200 lb dumbbell in front of me.
I'll try it though, could try the belt squat thing as well, don't have a trap bar.
>>37025547
It is lacking in back volume, but I suggest doing lighter weight and higher rep ranges instead of doing heavy sets of 5 so the intensity doesn't affect your recovery. If you do back work or DB bench or tricep extensions, then do something like 3x8 or 3x12. Add a set every week and on the 4th week go back down to 2 sets. Then add weight the next cycle. That's how it's outlined in the advanced program.
is this ok for le natty lifter going for aesthetics
chest and back
bench 3x5
diddlys 1x5
other shit i decide to do that day for higher reps
arms
whatever i make up, supersetting bis and tris
leg and shoulder
sqat 5x3
le press 5x3
whatever other shit i decide to do for higher reps
>>37025577
Holly Molly mang, if you're moving 500 lbs goblet squats ain't going to do much for you.
Go with the belt squats. If you're at a power-lifting gym they may even have the machine that's built for it. Otherwise you just need a dip-belt, a load of plates, and a couple benches/boxes to get the necessary height.
https://www.youtube.com/watch?v=PldcPTOACm4
give me butt routines.
>>37025639
Body part splits are the worst thing a natural lifter can do.
>>37025656
nope
>>37025647
https://www.youtube.com/watch?v=SliuV24IqyU
Here's a better vid of the belt-squat. Straight-forward stuff.
>>37025665
Yup. They were made by guys on so much steroids that protein synthesis is elevated for much longer meaning they can get away with training a body part once a week.
>>37025614
Okay, thanks. Today I just added 3x5 chins at +15 lbs and it was pretty easy, but I have trouble doing multiple sets of 12 even for unweighted chins/pullups. I guess I'll just do some rows/lat pulldowns in the 8-12 rep range then around rpe 8-9.
>>37025681
>i half read the sticky one time and have no real world experience in the gym
A
Incline bench 3x6
Weighted Chin-ups 3x6
Lateral raises 2x12-15
Row machine 2x12-15
bis/tris
B
OHP 3x6
Bulgarian squats 3x8
Single leg deadlifts 3x8
Abs(usually a circuit of 4 exercises)
AxBxAxx
BxAxBxx
How does it look?
Yes i know that its really low volume routine, and im doing single leg exercises, but im currently dancing (inb4 faget) three to five hours a day, and cant really do more without getting sick/injured...
A:
Deadlift 5/3/1
Front Squat 4x8
Calf Raises 3x15-20
Hanging Leg Raises 3xF
B:
Push Press 5/3/1
Weighted Chinups 3x5
Dumbbell Rows 4x8
Dips 4xF
C:
Squat 5/3/1
Snatch Grip DL 4x8
Calf Raises 3x15-20
Hanging Leg Raises 3xF
D:
Pendlay Row 5/3/1
Weighted Dips 3x5
Military Press 4x8
Pullups 4xF
>>37025701
I didn't read the sticky. It's just pretty common knowledge that splits are the most retarded thing a natural lifter can do. Prove me wrong. Show me a single study showing that splits work better.
>>37023591
Seated lat pulldowns 4*12
Tricep extensions 4*10
Bicep curls 4*10
Face pulls 5*10
Barbell rows 5*5
Leg press 5*12
Squats 5*5
Lunges 5*7
Deadlifts 5*5
Crunches 4*10
All this done 2-3 times a week.
Very new, so advice would be great. I was thinking of including a plank routine too, most like at the end, before streching. At the moment, I'm working my entire body (since I haven't done any physical activity since ages), but later I plan on focusing on legs, personal preference.
>>37025754
>inb4 "the biggest guy in my gym does a split"
Day 1
Squat. 3x8 - 305
3 Count pause bench. 5x3 - 220, 230, 235, 240, 240
RDL. 3x10 - 200
Day 2
Comp Bench. 6x3 - 280
Incline Bench. 4x8 - 180
Close Grip Bench. 3x15 - 155
Bent over barbell row. 3x12
Day 3
Sumo Deadlift. 3x8 - 380
Front Squat. 3x8 - 195
Day 4
Tempo Squat. 6x3 - 280 Tempo is 40X0. Ie 4 seconds down.
Bench touch and go. 6x3 - 285
Dumbbell Bench. 4x5 - @7RPE 2x20 - 50
Hip belt squat. 3x10 - 45
Grip circuit
Day 5
Bench Press
1x1 - 320
2x2 - 300
3x8 - 225
Conventional Deadlift. 3x5
Cable Row. 3x12
>>37025445
>changing db rows for bb rows
>adding 2 reps/set on shrugs
wow you saved the routine you programming mastermind
>>37025754
What difference would it make, what should I do Instead
>>37025647
>>37025672
Thanks m8, I'll try them out next time nobody's watching so I don't embarrass myself lol
I guess I'll post my routine too, pls r8
A:
OHP 5/3/1
OHP 3 sets of whatever reps the 5/3/1 was with ~10% less weight
Deadlift 3 sets of whatever reps the 5/3/1 was with ~10% less weight
Lat pulldowns 5x10
[Insert quad dominant movement here]
Weighted situps 3x15
Face pulls 3x12
B:
Squat 5/3/1
Squat 3 sets of whatever reps the 5/3/1 was with ~10% less weight
Bench 3 sets of whatever reps the 5/3/1 was with ~10% less weight
Chest supported rows 5x10
Leg curls 3x10
Weighted situps 3x15
Preacher curls 3x10
C:
Deadlift 5/3/1
Deadlift 3 sets of whatever reps the 5/3/1 was with ~10% less weight
OHP 3 sets of whatever reps the 5/3/1 was with ~10% less weight
Lat pulldowns 5x10
[Insert quad dominant movement here]
Weighted situps 3x15
Face pulls 3x12
D:
Bench 5/3/1
Bench 3 sets of whatever reps the 5/3/1 was with ~10% less weight
Squat 3 sets of whatever reps the 5/3/1 was with ~10% less weight
Chest supported rows 5x10
Leg curls 3x10
Weighted situps 3x15
Preacher curls 3x10
AxBxCDx
Training maxes:
OHP: 85 kg
Squat: 205 kg (training beltless atm)
Bench: 130 kg
Deadlift: 225 kg (also beltless)
Weight: 77 kg
Height: 174 cm (>tfw manlet)
>>37025858
Are you brand new to lifting? What are your lifts?
>>37023591
M:
2x3 deadlifts
3x5 front squats
3x5 push press
3xF V-ups
W & F
3x3-5 bench
3x3-5 back squats
3xF chinups
3xF V-ups
230 kg dead
125 bench
160 back squat
push press was 75 kg working weights last time, but I've only started very recently on it so I'm expecting it to go higher. Same with front squat, I'm only starting to get my form together so it's currently 90 kg working weights but rises every workout. The other won't I'm doing a slow cut at the moment.
>>37025829
and changed calf and lateral raises
and deadlift sets
not to mention 5x5 barbell is much different that 3x10 dumbbell
if he wants a different program then he should do an established program
>>37025964
oh my bad
didn't realise you made more things worse
>>37025985
please tell me what you'd do instead boris
3x5 calf raises is a good idea?
3x5 deadlifts twice a week?
Shrugs must exclusively be done with 10 reps?
>>37025681
i do this split 6 days aweek
>>37025681
many splits are not just once a week
>>37026034
>doing sets of 20, ever
>doing sets of 15, basically ever
>sets of 12 is somehow a fix from sets of 10 for shrugs
>doing bb rows instead of db is somehow a fix
>6 days a week, let alone while cutting
you don't have to be that smart to realise shit programming
A
Bench 5x5
OHP 3x8-12
Incline Press 3x8-12
Rope Pushdowns 3x8-12
Dips 3x8-12
Lat raises 3x15-20
Standing Tricep Extensions 3x8-12
B
DL 5x5
Cable Rows 3x8-12
Pullups or Chin ups 3x8-12
Face pulls 3x15-20
Cable Rope Curls 3x8-12
Hammer Curls 3x8-12
Preacher Curls 3x8-12
C
Squats 5x5
RDL 3x8-12
Calf Raises 3x8-12
Leg Press 3x8-12
Laying Leg Curls 3x8-12
Seated Leg Curls 3x8-12
ABCrABC
Been doing this for 2 months and already like it way more than bro splits
>>37026114
>doing sets of 20, ever
yeah especially on a muscle group composed of the most type II muscle fibers than anything else
>doing sets of 15, basically ever
refer above, like theres anything wrong with 15 anyways
>sets of 12 is somehow a fix from sets of 10 for shrugs
it is slightly lighter
>doing bb rows instead of db is somehow a fix
it's a big improvement
>6 days a week, let alone while cutting
6 days a week is super reasonable while bulking, and he said he wanted 6 days a week. if i changed it that much I'd just recommend a different program.
Though I do recommend all beginners canditos linear programs
>>37026186
>muscle group composed of the most type II muscle fibres
>implying those fibres aren't already constantly trained and we need to 'target them'
>implying targetting type II muscle fibres would result in any degree of significant hypertrophy
>implying sets of 20 elicit any beneficial adaptation
>like theres anything wrong with 15 anyways
it makes the already light set of 10 lat raises even lighter and reduces the mechanical work/fatigue to a less useful level.
>it is slightly lighter
yeah cause sets of 10 shrugs is way too much weight, lets add 2 reps to make it light - cause thats a good idea. you 'fixed' it
>its a big improvement
>implying posterior chain work is lacking and we need to target it more
>programming genius to the rescue
>6 days a week is super reasonable
you know how I know you're small and weak?
>>37025357
>Don't add any other heavy compound movements
Keking
Anon, please. Chinups will not interfere with benching, you're using the opposite musculature, and Nuckol's programs were made so that you customise them and put them together with the other ones.
You're not supposed to do nothing but benching.
Also, he includes chinups himself on the program. Anon just wants higher frequency with those, which is completely fine.
>>37025547
>>37025698
Do your chinups, they will not interfere with benching. The muscles used on each lift are different (chinups use your chest but to a very small degree).
>>37025366
Read the "routine tips" section on fitsticky.com/novice-programs
>>37025469
Back squats are limited by your quads, so if your back squats go up, your quad strength is going up.
If you need accessories, you can try hack squats (with the barbell, not the machine) or deficit deadlifts (to the knees only if you're worried about fatiguing your hip extensors)
>>37025639
Read the "routine tips" section on fitsticky.com/novice-programs
>>37025713
That's fine for your purpose, but I'd suggest adding at least the split squats to A. If you're dancing, you'd want a stronger lowerbody.
>>37026299
ya gonna post anything helpful or just complain some more?
and your stats are?
>>37026319
oh, so you being wrong is somehow helpful? and me telling you when and why you're wrong isn't helpful? curious
evidently you're a child and don't like being contradicted
>>37026314
>>37026356
>you're working out wrong
not possible
>and me telling you when and why you're wrong isn't helpful?
it isn't actually, the program is never fixed nor is an alternative suggested
and your stats are?
>>37026387
A - PUSH
Bench 4x8
OHP 4x8
Incline DB press 4x8
Dips 3xFailure
EZ skullcrushers 4x8
Squats 3x5
B - PULL
Rows 4x8
Pull-ups 4x8-10
Kroc rows 4x8
EZ bicep curls 4x8
Hammer curls 4x8
Deadlift 1x5
AxBxAxx
BxAxBxx
Do you think this is a good routine while on a cut? Would you change or add anything?
>>37026411
>you can't have a bad/inferior programme
i beg to differ m80
and being told something is wrong is learning, but you (being a child) think being helpful must mean being spoon fed first a correction and then a better alternative forward. hows about graduating 5th grade and being independent there, champ?
and your stats are? haha owned you
>>37026433
That's not heavy you retard.
>>37026314
Okay, as far as my chin ups go, do you recommend adding 2.5 lbs to my 3x5 each week? Should I add anything else other than the 3x5 chins on day 1 and DB bench on day 3? I was thinking bent rows on day 2 just to get more back work.
Building the monolith for 5/3/1? How does that work?
>>37026476
Here's your (you)
>>37026492
You're supposed to do chinups/pullups on friday, it's in the bench program. And he also includes DB rows on the deadlift programs.
If you're training the chinup/pullup on monday and friday, and doing deadlifts (with or without the rows), I wouldn't worry about your back.
As for progression, yes that will be fine. If you just started out doing weighted you can still add 2kg per week, though. Or even twice per week, depending on where you're at.
>>37026467
>bad/inferior programme
>because I said so
>hows about graduating 5th grade and being independent there, champ?
Shame I'm not the one looking for a program, and spoon feeding a better alternative is exactly what these threads are for
>and your stats are? haha owned you
>you're small and weak
>oh but it doesn't matter that I am small and weak
but please continue the name calling and shitting up the threads
>>37023634
I've been doing that program for 3 months. I've added 3x6-8 weighted chinups on day 1, 3x12-15 cable rows to day 2 and DB rows and chins to day 3. 5x5 weighted chinups are fine too though. I used to do that but I'm trying to get done quicker now since I do squats of the same day.
Trappy can you give a good version of texas method with chest and arm isolations. I'm finally done with SS and I know nothing of routine building
Monday A
Bench 2x5 1x8 or as close as I can get to it.
Squats 3x5
Reverse curls 2x8
3x5 captains of crush grippers
WED
Seated military press because ceiling is low, 2x5 1x8
Deadlifts 1x5
Reverse curls 2x8
3x5 captains of crush grippers
Friday Workout A
Week two B
Seated press monday and WED is bench with deadlifts
>>37026564
>because I said so
are you seriously arguing all programmes are equal
cause I wouldn't be surprised. although is does contradict your whole "heres how you fix your routine" thing.
>I'm not the one looking for a program
based on your programming knowledge, I think you should take some notes here
>spoon feeding a better alternative is exactly what these threads are for
nope. its about discussing and critiquing routines, with the option of offering better ones. telling you how and why you're wrong is a helpful critique, but you get too defensive and insecure to take it on board. we're not in 5th grade m8 and require/expect spoon feeding (like you)
and your stats are? lol got him again
>>37026600
http://fitsticky.com/texas-method
There are lots of examples in this page, and you can just customise them to have more curls if you want it.
>>37026444
Read the "routine tips" section on fitsticky.com/novice-programs
>>37025887
Why do volume for your lowerbody (and back) on both C and D? Why not let it rest, so you can get best results from the training and not accumulate fatigue?
Not saying you shouldn't, just wondering why you chose this.
I want to do some steel mace shit at the end of my TM. Think this is doable every workout or should I only do it on non volume days.
>>37026554
I'm doing C6W for lower and pull sumo. I guess I'll try doing 3x5 weighted chins day 1. Unweighted 3-5x8 on day 3 and maybe some light rows on day 2.
>>37026847
Sounds good then.
Really, what you should worry about with your back work is not your bench, it's your deadlift.
But you'll probably be fine, that's not even high volume.
>>37026776
Define "steel mace shit"
>>37026877
>Define "steel mace shit"
Specific exercises with it? Mostly I just mean I was going to look for some 10 or 20 minute routine for it and throw it in. I just wanted to use it instead of jogging or swimming. Since it seemed less boring.
This is gonna be a dumb ass question but does +1kg literally just mean add 1kg as progression?
>>37026969
Yes.
>>37026916
Oh, I did a quick google search and I think I get what you mean now.
You'll probably be fine doing it every workout if you want. Just log your progression and see if it affects you in any negative way.
>>37027004
>Oh, I did a quick google search and I think I get what you mean now.
Oh sorry I should have posted a link, I figured every one knew about the steel mace thing because it's just funny.
>>37027004
Think I got the hang of the game, currently deciding between Darkroot exploration or heading back to Firelink for learning miracles. It's a nice distraction from the cutting hunger.
>>37026716
I've read the routine tips, but I've been doing 3x5 for the main barbell lifts for the past 2-3 months, so I figured that changing it to 4x8 for now could be beneficial for muscle growth
>>37027094
10/10 comic
Careful with Darkroot, it's a dangerous place. Specially after the door.
>>37024396
don't get implants trappy, you're perfect now bb
Hey guys,
I've been following Reg Park's for the last 3 months. I want to know if my lifts are good, or subpar, cause now I am finding a bit hard to improve, especially Squat.
Squat: 2x25kg + bar, not olympic (must be around 10kg)
Bench: 2x20KG + oly bar
Deadlift: 2x40kg + oly bar
Chin up: only bodyweight
Barbell curl: 2x7kg + bar (I guess 7kg?)
Seated Calf Raises: 2x15Kg
OHP: 2x10kg + bar (10 kg I guess)
Barbell Row: 2x25kg + oly bar
Dips: only bodyweight
DB Curls: 2x12kg
I've wrote 2xXXkg, meaning the amount of weight I put in each end of the bar.
Pls help
Do you play the love live rhythm game trappy?
>>37027320
symmetricstrength.com
If you need help, read the "getting stuck and getting unstuck" section on fitsticky.com/novice-programs
>>37027287
Aw, you're too sweet <3
But idk, I don't want huge boobs, but mine are so petite ): and they aren't gonna get any bigger from hrt and my awful bulking attempts at this point.
>>37027347
Not really. Is it on the pc?
This is canditos linear program. Any adjustments I should make? I ran his 6 Week and realised that I wasn't advanced enough for it yet
>>37027388
Post boobs.
>>37027388
Nice dubs Trappy.
I'm a big believer in supersets, particularly on isolation exercises. I hate waiting around doing nothing. In all supersets, there is no waiting between the exercises except like 10 seconds to take a few breaths. Rate my shit.
>inb4 no deadlifts, I had an injury so right now I'm only doing lightweight squats and no diddies
AxBxxCxDxx
rinse and repeat
A:
weighted narrow chin ups 3 x 8 (17.5kg added)
one arm dumbbell row 3 x 10
superset:
pull ups 3 x max
superman 3 x max
superset:
one-arm rear delt raise 3 x 10
side raises 3 x 10
superset:
EZ bar curls 3 x 8
mountain climbers 3 x max
B:
bench press 10, 8, 6
dumbbell press 3 x 10
close grip bench press 3 x 8
bent over extensions 3 x 12
side laterals to front raise 3 x 12
superset:
chest flies 3 x 12
burpees 3 x 60s
C:
weighted pull ups 3 x 8 (10kg added)
rear delt row 3 x 10
superset:
narrow chin ups 3 x max
suitcase crunch 3 x 1
superset:
hammer curls 3 x 10
knee to elbow 3 x max
superset:
dumbbell curls 3 x 10
superman 3 x max
D:
overhead press 3 x 8
squats 10, 8, 6
incline bench press 3 x 8
EZ bar skullcrushers 3 x 8
lateral raises 3 x 10
superset:
tricep dips 3 x max
jump squats 3 x 60s
>>37027442
I'd switch the DB Bench for regular BB bench on friday, simply to hone and improve technique. You can use DB on the incline just fine.
If you want to train your OHP, you can do 3x6 on friday as the first lift, and progress linearly with it. You'll need 1kg increments for it eventually, though (I'd suggest the same for the bench even).
I'd do lower power instead of hyper (though you can keep the squats and snatch DLs). And probably skip the leg press on monday, or substitute it for something more fun or useful.
>>37027449
They're not worth it, believe me.
>>37027562
Let me judge them.
>>37027562
>>37027388
They look fine in your pics, I really like small boobs tho. I guess if it's something you're gonna stress about forever then maybe you should.
Got an actual lifting question as well, been meme lifting for like 5 years or so because I just really enjoyed lifting for fun and some aesthetics. Recently had to take ~4 months off because home gym mustard race was full. Am now seeking some strength gains because it seems fun to do sometimes. I guess I'm trying to ask if I should do a month or so on SS to regain my strength and then change to a more complex routine or if I should just start on a intermediate level one? What would you start me on? My lifts prior were essentially 1/2/3/4 on meme rep ranges ahaha meow
age:21
height:6'1
weight: 180lbs
pic related: my progress
didn't know what kinda information you'd need so decided to drop everything
plz no bully and add me on wechat :3
cammingtings
>>37026585
How have the bench gains been? I've been stalled at 205 paused for a while. I'm a 168-169 lbs skelly though, so I'm hoping this along with stuffing my face (3200+ cals/day) will finally let my bench start progressing again.
>>37027388
its on the android and apple store
Mon:
3x5 front squat
3x5 bench press
3xF pull-up
3x5 seated ohp
3x5 rows
1x5 power clean (low weight)
1xF dips
Wed:
1x5 sumo deadlift
3x5 seated ohp
3xF pull-up
3x5 dumbbell incline bench press
3x5 front squat
3x5 rows
1xF dips
Fri:
1x5 power cleans
3xF pull-up
3x5 incline bench press
1x5 stiff-leg deadlift
3x5 rows
3x5 seated ohp
1xF dips
How's this for a full body routine? I run and cycle on my off days.
Also how do I get rid of my fear of failing the bench press?
>>37027320
Anon how much are you eating? Back Squats are probably feeling very heavy due to bad form (excessive lean forward)? Also that's not reg parks original routine, someone had the audacity to change shit in it and call it "Reg's routine"
>>37027739
I'd suggest lower reps for the power clean. Sets of 3 are the most popular.
The rest looks fine.
>Also how do I get rid of my fear of failing the bench press?
Paused bench
Acquiring more experience
And learning to roll https://www.youtube.com/watch?v=fEUvI8Q6JDk
>>37027727
Oh I see
I don't really play mobile games, but I'll check it out if you say it's good.
>>37027587
>>37027635
;x
>>37027672
Yeah I know petite boobies is something some guys like, but you always feel a bit insecure about it in the back of your head.
It's fine when I'm wearing dresses or shirts that are close fitting, or when wearing a good bra that helps a bit kek, but it's a bit sad when I'm wearing a shirt that's a bit loose and it looks like I don't even have boobies ): like on pic related...
Kinda like benis size I guess. Most guys worry about it even though their benises are completely fine.
Though your boobie size is always visible, whereas your benis isn't, so there's that as well...
Yes, most people come back from a break with linear progression, as that's the fastest way to regain strength - as you're adding weight constantly, without having to wait until the next intensity workout or skill test of your program.
SS is what I mostly recommend for new lifters, but for someone who already has some experience, anything will do fine. Though SS has really good frequency for the deadlift, when compared to other novice programs like GSLP, so there's also that.
Anyways, just pick something from fitsticky.com/novice-programs and you'll be fine.
There's a version of SS with accessories on fitsticky.com/starting-strength
>>37027672
Close fitting clothes for comparison. Doesn't look too bad, but still small ):
So is benching and OHP on the same day bad or not?
Because I am starting Candito's Power/Hypertrophy program, and on there Bench and OHP fall on the same day. Wat do?
>>37028327
>>37028349
Sounds like the normal insecurity most small chested grills have which is another reason I like them so much (its cute as phuck), maybe your transition is already complete :3
The light blue dress was the picture I was thinking about along with the whiskers pic; would take you home/10
Thanks for the advice as well, I'm picking this routine to do for now. It's close to the type of lifting I like to do.
>>37028964
It's fine. You just won't be able to progress on both eventually, so that's you vary it between intensity and volume (if you want to progress on both, or just focus on the bench entirely and just use the ohp as accessory like candito does). See pic related as an example.
What I'd suggest is doing intensity bench on upper strength day, with volume ohp, and then intensity ohp on the secondary upper day (hypertrophy or whatever) with volume bench there.
>>37029005
kek :3
I'll add you on wechat when I get my phone charged, almost forgot about it
>>37024396
oh please let me fuck your feet
>>37030015
dam boi
>>37030015
Only the feet tho?
>>37023591
Trappy is this a good routine?
>>37030672
I'm not sure training fullbody 4-5 days per week is the best idea. The routine does seem to be managing the intensity on every workout to some extent, which can help with recovery from one workout to the next, but still... on the other hand, volume seems to be kind of high on every workout.
I'd probably recommend sticking to a regular split instead if you want to have higher frequency like this.
There examples of splits on fitsticky.com/intermediate-programs and fitsticky.com/texas-method
My routine is a little retarded because of equipment limitations, but here it is:
Mon:
-Bench press 5x3-5
-DB Flyes 4x6-10
-Skullcrushers 4x6-10
Wed:
-BB rows 5x3-5
-BB curls 4x6-10
-DB shoulder press 4x6-10
Fri:
-Deadlift 1x5
-Lat raise 4x6-10
-Squats 5x3-5
I see other people are doing a lot of exercises per day, am I doing something seriously wrong? My main goal is strength.
>>37031304
Check the "routine tips" section on fitsticky.com/novice-programs
>>37031400
you are back!
>can u b my gf now?
>>37031556
get in line
Been doing Stronglifts for awhile now and want to try something new I was thinking of trying a PPL with high intensity low intensity in there as well. Have a powerrack for my homegym current lifts are
Squat and Deadlift 85kg plate (ran out of space on the barbell)
Bench and Barbell Row 65kg plate
OHP 45kg plate
>>37026716
I don't want to do squats and deadlifts on the same day because the overlap makes it difficult for me to maintain good form (and lift as heavy weight). I do OHP and bench on different days for the same reason.
As for the lat pulldowns and rows on different days I just don't want to be in the gym for too long on each day so I just split it up. Lat pulldowns after deadlifts feel p good as well, stretching out that spine.
To put it simply: I can go HAM on both squats and deadlifts if i put them on separate days but if they're on the same day the one I do second is going to suffer. Doing them both on the same day would also mean it would take longer to recover which in turn forces me to take longer time between sessions, right?
>>37023649
If you're eating a surplus you can handle some extra volume.
Any good beginner programs for grils?
How about Strong Curves?
>>37023591
SL + accessories:
>A
Squat
Bench
Cable flies
Rows
Tricep kickback
Bench dips
Farmer's walk
Crunches/leg raises SS (inb4 you don't need ab work, that's a meme and I have lordosis anyway)
>B
Squat
OHP
Lateral Raise
Facepulls
Deadlift
Lat pulldown
Curls
Crunches/leg raises SS
>>37033564
If you have lordosis, adding a bunch of hip flexor work is not likely to end well.
And fuck bench dips. Possibly the only exercise as bad for your shoulders as upright rows.
>>37033574
Thought I'm supposed to increase my hip flexor strength?
So what should I replace them with? I want one bilateral tricep exercise in there
>>37032127
Yes I understand that you do not want to try to max out both lifts on the same days.
Why do volume on both days though?
Isn't it better to do just enough intensity in one of the days, and then volume on the next? So that you don't accumulate much fatigue for the next workout. Why fatigue both muscle groups muscles (and your back) on both days while giving no time to recover or gain benefits from the training?
Or why not separate between the posterior chain volume and quad volume, one for each day?
Or why not simply get a day of rest in between?
Or why even worry about the "squat suffering" after the deadlift if you're not going to be maxing your squat those days anyways?
Don't get me wrong, if it's working for you so far then keep going. I just don't understand what's the point there.
>>37031693
fitsticky.com/intermediate-programs
fitsticky.com/texas-method
>>37032235
fitsticky.com/starting-strength
Then you can switch to something like pic related after a month or two.
>>37028349
How old are you trappy, and how old were you when starting HRT? Do you live in the US?
>>37033583
Lordosis (at least when its caused by musculature rather than skeletal issues) is typically the result of anterior pelvic tilt. You get anterior pelvic tilt when your hip flexors are tighter/stronger than your hip extensors.
Fuck replacing em. You're majoring in the minors with assistance work.
>>37033601
21, 17, nope.
>>37033596
>Isn't it better to do just enough intensity in one of the days, and then volume on the next?
More volume is better, I can't do the same amount of volume on one day as I can on two. I feel like I can still do some volume after the 5/3/1 set, so I do.
>Why fatigue both muscle groups muscles (and your back) on both days while giving no time to recover or gain benefits from the training?
Fatigue and volume are proportional (at least in my experience and knowledge) so I'd rather do deadlifts and some light accessory work on one day, have 24 hours to recover for some squat volume than do deadlifts and squats in the same workout leaving me with minutes of recovery time rather than 24 hours
>Or why not separate between the posterior chain volume and quad volume, one for each day?
I don't completely understand what you mean by this. I do separate squats and deadlifts due to the overlap. I do posterior chain accessories on my squat day and quad accessories on my deadlift day because they have less overlap.
>Or why not simply get a day of rest in between?
I want twice a week frequency on both squats and deadlifts, my schedule doesn't allow me to rotate days so I have to do two workouts in a row.
>Or why even worry about the "squat suffering" after the deadlift if you're not going to be maxing your squat those days anyways?
1. Injury prevention, fatigued lower back when squatting is a recipe for form breakdown ime, and vice versa.
2. Moving heavy weight more often keeps my form stricter and keeps me from getting sloppy with my breathing.
Don't worry about criticizing me, that's why I posted in the first place.
>>37023591
Get gassed, degenerate!
>>37028349
wow you are really petite
On the leg machines i do five sets of ten repetitions. For the back I also do five sets of ten repetitions. On the stomach crunch machine I've gotten so i can do six sets of fifteen and on the biceps curl machine I do seven sets of ten. Before moving to the free weights I spend twenty minutes on the exercise bike while reading the new issue of Money magazine. Over at the free weights I do three sets of fifteen repetitions of leg extensions, leg curls and leg presses, then three sets and twenty repetitions of barbell curls, then three sets and twenty repetitions of bent-over lateral raises for the rear deltoids and three sets and twenty repetitions of latissimus pulldowns, pulley rows, dead lifts and bent-over barbell rows. For the chest I do three sets and twenty reps of incline-bench presses. For the front deltoids I also do three sets of lateral raises and seated dumbbell presses. Finally, for the triceps I do three sets and twenty reps of cable pushdowns and close-grip bench presses. After more stretching exercises to cool down I take a quick hot shower and then head to the video store where I return two tapes I rented on Monday, She-Male Reformatory and Body Double, but I rerent Body Double because I want to watch it again tonight even though I know I won't have time to masturbate over the scene where the woman is getting drilled to death by a power drill since I have a date with Courtney at seven-thirty at Cafe Luxembourg.
Rate pls.
>>37035043
bretty good
My gf wants to start weight lifting, if I were to build or choose a program for her what should I need to know? Could i put her on a similar routine as mine if its built around strength and hypertrophy?
>>37036569
>chinups (start with negatives and band assisted
>squats
>deadlifts
>hip extensions
>band assisted dips/OHP etc
>abs
I'd try to build a similar routine like yours and base it around those lifts
it's really fun letting your gf progress on bodyweight exercises too, all the cardio bunnies will be mirin once she can do bodyweight chinups/dips etc
>>37036569
Start her with fitsticky.com/starting-strength
Then you can switch to something like pic related >>37033596 after a month or two.
>>37035043
This reminds me I gotta return some videotapes.
>>37034973
:3c
>>37028349
>non-shit looking american female weeaboo that is so interested in fitness she makes guides and gives out advice on an anonymous imageboard
you either gotta be hyperautistic or a liar
>>37036831
>american
>female
Please tell me what to fix.
I know it's a brosplit, but I started with shitty brosplit (pretty much machines only).
This is the first thing I tried to make.
Which routine is better for hypertrophy after doing SS? The upper/lower split?
>>37036952
You're better off doing full body if you're in the gym only 3 days a week. Just choose 1 chest, back, legs, shoulders and arms exercise per day.
>>37036743
>I gotta return some videotapes
which prostitute are you killing today
>>37036743
I'm doing SS and got 5 reps on my first set for squats, then failed my 4th rep on the second set because I misgrooved. Then only got 3 the third set. Should I deload or try the same weight again of Friday?
>>37036743
Whaaat? Classically trained.
Are fullbody routines stupid? I'm an intermediate lifter according to strstd. Would something like this give me gains? I've been doing pure strenght training till now, want some aesthetics.
A
----
Barbell Bench 3x5
Lateral raise 4x8
Front squat 3x5
Rowing movement 4x10
Biceps
B
----
Barbell THE PRESS 3x5
DB incline chest 4x8
Diddly 1x5
Pulling movement
Triceps
ABxABxx
Is it worthwhile?
>>37038678
Just do SS or any other full body beginner routine until you are strong. Then move on to an upper/lower split or something.
>>37038798
But I am strong
>>37038823
Lifts?
I will defend your smile from the perverts and meanies at all cost, trappy
>>37038833
4pl8 dl
3pl8 lowbar
2pl8 bench
1.5pl8 OP
1RMs, not for reps
Once a person moves over to weighted chin-ups and can do them pretty heavy, is there a benefit to doing sets to failure anymore?
We are talking strictly about strength training.
>>37038920
Ok then find a routine here. http://fitsticky.com/intermediate-programs/
Don't try to make your own, especially one as bad as >>37038678
>>37038937
>We are talking strictly about strength training.
Ignoring that last part completely, I read lats like to go to failure and beyond to grow.
>>37023591
Whats your opinion on stronglifts 5x5? Does the program not have enough upper body focus as some people say? My objective is general funtional strength but I also want to become as aesthetic as possible without it being the sole focus of my training.
>>37038962
You read wrong
home routine for a pull up bar?
I can only do a couple pull ups, so doing sets and reps where the actual pull up exercise is used is pretty useless
>>37038951
But these are all strenght based routines. I want some hypertrophy gains
>>37038998
Greg Nuckols routines are more for hypertrophy than strength. I'd do those. Download his 28 free programs and select a few and put them together.
>>37038984
Probably, maybe that's why you never see bodybuilders do light lat-pulldowns after chinups or heavy rows
>>37038998
No difference between sets of 5 and sets of 10 when it comes to hypertrophy as long as volume is equated. 5x5 is an old school hypertrophy protocol.
>>37038678
Just do Jonnie Candito's strength/hypertrophy linear program.
>>37039061
There is a big difference in volume between 5x10 and 5x5, even considering the lighter weights
Can I do lyle mcdonalds bulking routine without 2 days rest
Just like
Ulrulrulrulrulr
>>37039119
Yeah because 5x10 is much more volume than 5x5. I said only when you equate volume. So there'd be no difference in hypertrophy between 5x10 and 10x5. 5x5 is easier to progress on that 5x10 though and if you're no getting stronger, you're not gaining muscle.
>>37039164
The difference is it takes twice the time to complete
There is no point in limiting yourself to sets of 5 after noob gains if you just want to be swole, and progression with sets of 8-12 is much faster than Rip's memechart implies
>>37039254
to prove that second point (that there ARE gains over 5 reps) here is what Koreans do
I came across this hypertrophy routine on Tnation. Is it any good?
Day 1 – Pull/Push
A) Wide grip lat pull 4x8-12
B) BB bent over row 4x8-12
C) Seated row (close grip) 3x8-12
D) DB chest press or free motion chest 3x8-12
E) Shoulder overhead press (single arm) 3x10-15
F1) Biceps curl 3x8-12
F2) Rear deltoid fly 3x10-15
Day 2 – Legs/Hips
A) Back squat 4x10-15
B) Front squat 3x8-12
C) Reverse lunge (same side) 3x10-12
D1) Hamstring curls 3x8-12
D2) Leg extension 3x8-12
E) Calf raise 3x12-15
Day 3 – Push/Pull
A) DB Chest Press or Free Motion Chest 38-12
B) Hammer Strength Incline Press 38-12
C) BB Shoulder Overhead Press 310-15
D) Seated Row (Wide grip) 38-12
E) Close Grip Lat pull 48-12
F1) Triceps extension 38-12
F2) Lateral Delt Fly 310-15
Day 4 – Hips/Legs
A) Deadlift 4x8-10
B) Bulgarian split squat 3 x 8-12
C) Glute/ham raise 3x10-12
D1) Hip thrust 3x12-15
D2) Calf raise 3x12-15
>>37039164
>>37039378
>>37039254
>>37039119
>>37039061
>>37038998
Actually, 10x5 is a LOT more volume than 5x10.
Nuckols goes on lots of detail about it on some of his articles on volume and hypertrophy. They're on strengtheory.com
In fact, there isn't a big difference in "volume" between 5x10 and 5x5 at all if both sets are high intensity.
I've gone over this on lots of detail on fitsticky.com/novice-programs
>>37039448
>there isn't a big difference in "volume" between 5x10 and 5x5 at all if both sets are high intensity.
>>37039448
Of the novice routines after doing SS which one is better suited for hypertrophy? The upper/lower split or the PHIR LP?
Mark Rippetoe says that Lateral Raises impinge the shoulder. How would you comment on this, trap man?
>>37039858
Keep your shoulders externally rotated or at least neutral.
A good queue for this is keeping the thumb higher than your pinky.
Problem solved.
>>37039581
Whichever, really.
SS with accessories is the golden standard. Pic related is what I usually suggest.
GSLP is good if you don't wanna squat and deadlift with high frequency.
Reg Park's is good for the variety, and puts some focus on stuff like calves and forearms.
PHIR LP is good if you want to focus on getting stronger on the big 3, with some accessories for balancing muscle development.
The U/L split is good if fullbody training is too tiring for you or you want to change things up or something.
Just pick whichever you like.
>>37039407
I'd recommend you give at least a quick read on the "routine tips" section on fitsticky.com/novice-programs
>>37039146
You can try, why not.
>>37026554
>>37026387
Everyone is wrong sometimes trappy, just don't be a faggot about it
>>37039954
>>37039407
Thanks for the reply Trappy, I've got pretty good lifts and wouldnt consider myself a novice, but I just want to try a hypertrophy routine. Will I waste my time with this?
>>37039954
>all those curls
why not kroc rows or more chins? also, don't tell me you believe biceps make arms look big, that's momscience tier
>>37040152
>triceps are 2/3 of your arms
>bet you never heard that
>kek at you wasting your time on biceps
yeah when people flex basically never see biceps
I'm almost certain biceps don't even exist at this point
>>37023591
Trappy rate my program
Monday
Power Clean and overhead press (3 work sets are 125lbs)
Bench (3 work sets 185)
Arnold Press
skull crushes
flys
dips
lateral raises
seated crunches
Tuesday
snatch deadlift (3 sets of 225)
bent over rows (3 sets 155)
supinated curls 2 sets
lat pulldowns
incline hammer curls 2 sets
weighted pullups 3 sets
hanging leg raises
Wednesday
Squat 3 sets 185
calf raises
leg press
leg curls (both ways)
weighted lunges
cable crunches
Thursday
x
Friday
Deadlift 285
Power clean overhead press 125
Bench 165 5 sets of 8-10
face pulls
flys
russian twists
plus some chest/shoulder/triceps accessory lifts
I am 5'9 165 pounds
I want to increase my squat rather dramatically
my bench is lagging as well. My goal is to be relatively strong but my mainly to be aesthetic.
What should i change? Thanks in advance trappy<3:)
>>37040344
>>triceps are 2/3 of your arms
>let's dedicate 0 to 3 sets to triceps and 9 to biceps (6 of them isolations)
>yeah when people flex basically never see biceps
when people flex plebs see a beefy arm with beefy pecs, lats and delts and go "wow", bicep size on itself contributes maybe 1 or 2% to that wow, it's all mind games
>>37040491
>implying you need to isolate the triceps to train it
>implying dips are even an isolation exercise
>biceps are 1-2% of your arm
holy shit look at this guy
fresh from reddit? having a good first few months of lifting m8?
If I use these as my 6 main progression lifts, will i have any imbalances?
Deadlift
OHP
Chin-up
Squat
Row
Bench
Lifting 3 years just switched to this - opinions?
A:chest and tris:
Incline BB bench - 6X5
Db bench - 4X10
Incline cable flyes - 4X8-10
Weighted tris dips - 3X8
Overhead tricep extension - 3X10
B: back and bi:
High rack pulls - 5X3
Dumbell row - 5X10 (swap with tbar?)
Pullups (weighted) - 3X8
Cheat curls - 2Xf
Hammer curls - 2X10
C: legs and shoulders:
Squat - 3X5
Leg press - 3X10
OHP - 3X5
Arnold press - 2X8-10
Side laterals - 3X10
Front raises - 3X10
Facepulls - 3X10
ABABCXX
>>37040693
>will i have any imbalances?
no.
>>37040367
How long have you been lifting?
Would be more useful if you posted the RPE or % of the sets instead of the weight, for the main lifts. I don't even know what your maxes are.
>I want to increase my squat rather dramatically
>my bench is lagging as well.
Increase their frequency to 2-3x per week. Specially the squat, no reason to only do it once.
>>37040152
kek you don't have to do curls if you don't like them.
>>37040050
You'll be fine. Start with one of those, and when progression starts getting harder, switch to something from fitsticky.com/intermediate-programs
A customised TM split can be pretty good for "aesthetics" while also being easier to progress with for a more advanced lifter. There are some examples on fitsticky.com/texas-method
>>37040552
>>implying you need to isolate the triceps to train it
Said where? I said dedicated sets, and even made the distinction between what I consider dedicated sets and and isolations in the same sentence. But I will imply right now that benching and pressing isn't enough to give you big (proportionate) triceps, as proven by anyone who ever fell for the SS meme is a meme meme.
>>implying dips are even an isolation exercise
not implied or said
>>biceps are 1-2% of your arm
biceps are 1-2% of what idiots use to judge whether someones arms are big or small. I'm convinced if you took this guy and doubled his mass everywhere except his biceps people would think he has "big guns", they are visible and defined and that's all it takes for total DYEL brains to mire, like with abs only easier to achieve.
All that being said, I suggested kroc rows and chins as an alternative, which on top of some bicep gains (all you need) give you grip and back gains which really matter.
>>37040782
>>37040367
Thanks trappy i will increase frequency. my maxes are not that much higher than my set weights max deadlift is 315
max bench is 225
max ohp is 140
max squat is 200
I have been lifting for about 5 months.. i weighed 143 pounds when i first started.
>>37040837
Those numbers are your 1RM, I assume?
And the numbers in your program are what, 5RM?
I'm just not understanding what's the progression scheme you're using there.
Anyways, give a look at fitsticky.com/texas-method
Take one of those examples as inspiration and try to rebuild your routine.
>>37040777
What's your goal?
>>37040905
Goal is to get BIG not too concerrned with strength but i do want respectable main lifts
>>37040933
Switch to a proper program instead
fitsticky.com/intermediate-programs
If you've been training for 3 years, and you're not on roids, muscle growth is gonna be pretty slow regardless of what you do. So get stronger, and the growth will follow.
Can someone help me piece together a rutine that will allow me to both increase in strength and endurance? I would like to ace a USMC PFT whilst also increasing my OHP and bench. And also I need to keel my biceps excited, my arms are the only aesthetics I have that are remarkable.
Btw I'm on a cut and my BP is 185x1, OHP 120x1, and I can do 75 pushups/ 20 1pl8 pushups, and cannot do 100 situps yet without dying. I am plateau'd at 12x3 pullups and am shit at cardio-can't even run a mile under 7:45.
>Someone plz help
>>37040980
fitsticky.com/novice-programs + running, biking, or swimming on off days
>>37040978
Ok thanks traps ill will check it out
>>37040813
>But I will imply right now that benching and pressing isn't enough to give you big (proportionate) triceps, as proven by anyone who ever fell for the SS meme is a meme meme.
said the guy that fell for the brosplit meme and refuses to admit he had shit results
and you're suggesting that that routine is somehow too low on back volume
and also suggesting that you can just do compounds for biceps, yet compounds aren't enough for triceps - on top of the fact that you think people can just not train biceps because "muh 1% analysis" you pulled out your ass. the problem is, you've never impressed anyone with your physique, so you have no clue.
get the fuck outta here faggit with your shit bro-split ideals
>>37040978
>get stronger, and the growth will follow.
Explain Ilya and this
Hey trappy, I really appreciate what you've done with the sticky. It's great.
I also was wondering if you could help me with programming. My goals are to increase strength and improve "aesthetics," with a focus on aesthetics.
I've been doing Greyskull LP for a little bit, but haven't been able to make many gains due to school. My lifts at the moment are as follows:
Press: 65 lbs
Bench: 95 lbs
Chins: 3 x 8 (bodyweight)
Rows: 90 lbs
Squat: 85 lbs
Deadlift: 105 lbs
(Something about my knees is fucked up, so I haven't been doing squats and deads.)
My current plan is to do Greyskull all summer, during which I'll have the time to eat enough and go to the gym consistently. My two questions are:
1) Should I be doing facepulls from the very start? Despite the fact that I'm benching and rowing similar weights, my shoulders are quite rounded.
2) I was going to add in two biceps and two triceps exercises, as well as lateral raises halfway through the summer. How many times a week should I do these and with what rep scheme?
Thanks!
>>37041110
I forgot to mention that my numbers are for 3 sets of 10.
>>37040905
>fitsticky.com/texas-method
Thanks again. Those are 1rm and the numbers in my program are all work sets.
>>37041004
Is it plausible to do the cardio on my lifting days? I lift 5x a week. Should I do cardio in one half of the day and lifting the other?
>>37041035
Son, I have been mired since high-school, that's where muh 1% analysis comes from. 10 years without a curl and my "bicep flex" looks as good as any curl monkeys from my gym. This isn't plebbit or facebook, stop trying to ad hominem me.
I didn't say compounds aren't enough for triceps either, just that the volume was low and that triceps, back and grip should be higher on your list of priorities than biceps. And yes, splits rock, even trappy-man agrees (his "TM" is a split).
>>37041231
>Son, I have been mired since high-scool
>stop trying to ad hominem me
>And yes, splits rock
>>37041053
He has zero amount of actual 1st hand lifting experience and doesn't understand the different effects different training styles have on the body because he has a superiority complex when it comes to lifting.
>>37041564
I called you "son" because you have the reading comprehension of a 10 year old. Nice meme btw.
>>37040905
Not to be cruel but why would anybody take advice from you? You're a gains-dodging dyel. The best you can possibly do is pass on second hand advice that you've never personally tried or benefited from.
as far as triceps go... what do you guys find to be the most effective at targeting them? all i really know of are: tricep pushdowns (with the rope attachment), closegrip bench (doesn't seem to hit them as hard, maybe bad form..?) and skullcrushers. am i missing anything big? what rep ranges do you recommend?
>>37041053
>durr this weight class lifter keeps his weight down so obviously training for strength = twinks
its almost like he's actively trying not to gain weight. what a retard lol
>>37023591
Trappy what routine do you follow personally? What does your average training week consist of?
>>37041635
0lb deadlifts 0 sets of 0
Imaginary pull ups to failure
Half a sit-up
Fork putdowns 5x5
Dildo sits 5x1000
Shitposting to failure for infinite sets
Is my deadlift absolutely fucked?
I've been doing SS for 3 months and my squat and deadlift are both at 190lbs. I didn't do deadlifts every session at the beginning because I'm an idiot and now for some reason I cant get it past my squat weight. I've tried deloading, i;ve tried NOT deloading, I eat plenty I sleep a lot. Wtf is wrong with me? It feels like i can't even pull the weight off the floor once even with mixed grip. Are my squats interfering with my deadlift?
>>37041629
Progressing on these gave me mad gains for a while
>>37041750
agreed. ive been doing them for about a month now and i can already see my triceps exploding
>>37040978
does progress really dwindle after 3 years? i understand beginner "gains" through learning movements properly but i cant see why muscle building would slow if you still continuously tear the myosin fibers
Monday Heavy Lower Day
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Optional Exercise 3 sets x 8-12 reps
Optional Exercise 3 sets x 8-12 reps
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
Primary Upper Back Exercise 3 sets x 6 reps
Shoulder Exercise 1 set x 6
Upper Back Exercise #2 1 set x 6
Optional Exercise 3 sets x 8-12 reps
Optional Exercise 3 sets x 8-12 reps
Thursday Hypertrophy Lower
Either Back Squat Or Front Squat 5 sets x 8 reps
Deadlift Variation 3 sets x 8 reps
Hamstring Curl 3 sets x 12 reps
Calf Raise 5 sets x 15 reps
Optional Exercise 4 sets x 8-12 reps
Optional Exercise 4 sets x 8-12 reps
Friday Hypertrophy Upper
Chest Press (flat or decline) 4 sets x 8 reps
Incline Chest Press 4 sets x 8 reps
Upper Back Exercise #1 4 sets x 8 reps
Upper Back Exercise #2 4 sets x 8 reps
Shoulder Exercise 3 sets x 10 reps
Bicep Exercise 3 sets x 10 reps
Optional Exercise 4 sets x 8-12 reps
Optional Exercise 4 sets x 8-12 reps
Been lifting a few years on a bb split would switching to canditos linear program work well?
Okay trappy and /fit/, simple question. At the moment I'm doing stronglifts with accesories (accesories are done in form of 3x10):
A
Squat - Bench - Row - Dips (pecs focused) - Pull up's
B
Squat - OHP - Deadlifts - Chin up
Do you think that it would be ok to add lateral raises or some other exercise to add some work for delts?
I'm asking, because I feel like legs are doing good, chest and arms are getting some attention from accesories, but delts work mainly only in OHP.
>>37041750
Are those better than
>weighted dips
Because I'm at 55 pounds for 3 sets of 10 and going to move it to 60 pounds next workout and I don't notice much.
>>37042294
Bench, dips, pull ups and chinups hit delts to varying degrees
If still want to do raises do them after OHP day (pro-tip: do them at home, you don't need a lot of weight for lateral raises)
>>37042353
Actually, my whole workout is at home. Home gym here.
I was planning to do them on OHP day in form of 3x10. I wasn't thinking about making them with some heavy ass weight, but rather as additional hypertrophy/conidition training.
>>37042482
tb.h I doubt you'll get a lot of conditioning from lateral raises.
If after Squats, DL and chins you're still up to it you could try to superset different raises, I've been doing: [bent-over / front / lateral], all with the same dbs, 1-3 minutes in between rounds. By the 4th my shoulders are so kill I usually stop there. You can google "deltoid superset" and find 40 different variations of this.
>>37042635
Well, that's nice idea, I will think about it. Thanks.
Any stretching routines for beginners? I'm not flexible at all and I don't want to make it worse by putting more mass on.
>>37042918
https://www.youtube.com/playlist?list=PL0XD5auS2pwbZe8O0RHYlz4NOMu-cZgei
Why you wanna be flexible, tho? Stretching sucks, it stinks it blows
>>37043064
Mainly to help with posture and mobility I guess, I don't want to end up being unable to bend over to tie my shoes at 40
>>37043111
Maybe someone can shed some light on this, but my experience with mobility work is that the moment you stop doing it you lose all your gains, it is very short-term thing.
>>37043159
Even if it does, I wouldn't be worse off than I am now so whatever. Plus if you get into the habit of it before a workout it's not a big deal to do it daily.
>>37043111
Remember that being unable to bend over like you said probably have more in common with used up intervertebral discs (pic related), than with not being stretched, so please, care about those little guys.
Still, doing stretches is good for you, especially if you are interested in some oly lifts.
>>37043159
Stopped for two weeks and it took me a week and a half to get back to my previous front/side split flexibility.
>>37023591
trappy what do you think about fierce 5?
