Previous thread >>37023591
>paused snatch 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
>>37054232
trying to rebuild strength, lifting 5-6 days per week
Day 1
HBBS to daily max at RPE9
back off 80% 2x3
60% 2x10
Push Press, same thing as HBBS
Trap Bar Deadlift up to 5 rep max (trap bar to avoid killing my lumbar)
Day 2
Front Squat to max, 80% 2x3 60% 2x10
Close Grip Bench to max, etc
Power Clean to max triple
Adding in accessory work/isolation when I'm feeling fresh enough/have time to do so...
Any input? All I care about is strength and athleticism.
need cutting routine
intermediate strength on big lifts
23%bf
want to cut slow to 15%bf
want to maintain strength
>>37054369
I just did either 5/3/1 or Bulgarian method while cutting last time and actually saw strength gains going from about 18% to 10%.
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
(These are for 3 x 10, except deadlift, which is 1 x 5)
(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!
>>37054416
>pls respond
Got any general strength training programs based on the Start model or is the Texas method just better?
What are some exercises I can do to strengthen my shoulder/rotator cuff? Like using cables or dumb bells
>>37054478
I mean the Starr model.
>>37054416
Your lifts don't qualify for accessory work; accessories are meant for lagging body parts either with one's physique or
with a hindering part during a lift. Don't bother adding in accessories until you start stalling months from now unless
you notice having an extreme amount of energy left over at the end of a workout and your recovery times are still good
after reaching a mid-Intermediate level.
As per legs, focus on movements that don't involve knee movement, like weighted decline situps for quads, leg extensions
with a focus on the negative, and etc.
Since your knees are fucked, you can "cheat" heavy lifting by lifting extremely light and artificially increasing the time
under tension. Do so by counting to five on the way up, hold for five, then go down for five when using ~50% of your 1RM.
Use the time to focus on form.
>>37054500
Anything that involves having your arm fully extended; use light weight though - something you can lift for at least 15 reps, otherwise you'll meet me in Snap City.
>>37054232
Trappy what does your personal training routine consist of?
main focus is to lose weight and get out of skinny fat mode while gaining a strength base
AxBxAxx BxAxBxx
A-
squats 3x5
bench press 3x5
pendlay rows 3x5
dips 3x5
B-
squats 3x5
ohp 3x5
deadlifts 3x5
chins 3x5
>>37054547
What movements?
Trappy, all knowing one, do you have any advice?
>>37054585
Nothing wrong with that. Someone will tell you to do 1x5 deadlifts, but fuck that person.
Only issue I foresee is if you aren't used to working out, you may want to cut the fourth exercise for the first month/month and a half
>>37054612
Assuming no machines, grab some dumbells and fully extend your arms. Do literally any movement that's hard. Front raise, side raise, pullovers, etc.
Most compounds rely on specifically not using your rotators when possible, and because the weights are gonna be way higher than an accessory, you
don't want to specifically target them on a compound like larger muscle groups, i.e. doing Floor Presses to target tris. Because of that, you're pretty
much stuck to doing accessories if you want to get a good, full workout on them. Since using your rotator cuff is kinda difficult while holding a bar, that
further limits you to
A, Dumbbells:
-Raise (any direction)
-Pullovers
-Rows (Shoulders pushed forward)
-or-
B, Machines:
-Pretty self explanatory
My first answer kinda condensed the entire thing into one easier to read sentence, but the more complex version is pretty much the same, because
rotator cuffs are just a bunch of extremely small muscles that are easy to injure and therefore limiting to train.
ITT: A mentally ill faggot posts fake routine questions and then replies to them with his trip
>>37054754
I might be a smidge gay, but I am not a trip user.
>>37054585
Would also throw in front squats on B instead of back squats
>>37054563
Dude he's not gonna respond because
A: He doesn't even lift
Or
B: It is some laughable autistic shit that even a real female wouldnt do
>>37054703
Aren't pullovers for tris?
>>37055187
Chest, lats, serratus mate
>>37054232
>http://fitsticky.com/novice-programs/
did you make this because i was bitching in the other thread about a cookie cutter routine?
anyone have a download link to the takano book? i really dont want to buy that shit
Well since most of the people have no idea what they are doing ill just share my powerbuilding routine (with various inspirations):
Day 1 : Power Lower.
Back squat variation 3-5x1-5.
Sumo/Conventional pull from various heights (mainly floor) 3-5x1-5.
Front squat 2-4x6-10.
Stiff legged deadlift 2-4x6-10.
Leg press 3-6x10-16
Weighted hyperextentions 3-6x10-16.
Hamstring curls 3-6x12-20 (Optional).
Leg extentions 3-6x12-20 (Optional).
Day 2 Power Upper.
Flat Press (various grips on bench/floor, im doing floor once every 4 weeks or more) 3-5x1-5.
Overhead Press/Push press 3-5x1-5.
Pendlay rows 3-5x5-8.
Weighted Dips 3-5x5-8.
Weighted chin/pull ups 3-5x5-8
Barbell curls 2-4x6-10
Skullcrushers 2-4x6-10
Flys 3-6x10-16
Side laterals 3-10x10-16 (i do a shit ton of these).
Face Pulls/ 3-6x10-16.
Day 3: Rest
Day 4: Push Hypertrophy
Flat Dumbbell Press 4-6x6-12
Incline Dumbbell Press 2-6x8-12
Seated Dumbbell Press 3-6x-8-12
Incline Flys 2-4x10-16
Cable Crossovers 2-4x10-16
Fly Machine 2-4 Triple drop sets (i.e 40 then 30 then 20).
Machine seated Press 2-4x10-16.
Skullcrushers 3-6x10-16.
Seated tricep dumbbell extention 2-4x10-16.
Rope Pushdowns 2-4x10-16.
Side laterals 3-20x10-16 (fucking love these).
Underhand single hand pushdowns burnout.
Day 5: Lower Hypertrophy.
Back Squat 4-6x8-16
RDL 4-6x8-16
Smith Machine Lunges 2-4x10-16.
Weighted Hyperextentions 2-4x10-16
Single Leg press 2-4x10-16
Hamstring curls 3-6x12-20
Leg extention 3-6x12-20.
Day 6: Pull Hypertrophy.
Bent Over Rows 3-6x6-10.
Wide Grip Pulldowns 3-6x8-12.
Dumbbel Floor rows 3-6x8-12.
T-Bar Pulldowns 2-4x8-16.
T-bar rows (machine/cable) 2-4x8-16.
Shrugs supersetted with dumbbell pullovers 3-6x8-16.
Preacher Curls 2-4x8-16.
Incline underhand curls 2-4x10-16.
(pick your favorite hammer curl variation, mine is standing with a football bar) 3-6x8-16.
Cable rope curls (curl up and out to squeeze your biceps the best.
Bent of reverse flies 3-6x10-16.
SIDE FUCKING LATERALS FxF.
>>37055824
I dont do calves because god tier calve genetics and i was a medium distance runner and a lardo for some parts of my life, feel free to add them in as you like.
>>37054754
kek
>>37055824
****************************
Day 1 - Power Lower
3-5x1-5
*Back squat variation
*Sumo/Conventional pull from various heights (mainly floor)
2-4x6-10
*Front squat
*Stiff legged deadlift
3-6x10-16
*Leg press
*Weighted hyperextentions
Optional:
3-6x12-20
*Hamstring curls
*Leg extentions
****************************
Day 2 - Power Upper
3-5x1-5
*Flat Press (various bench/floor grips; I do it every 4+ weeks)
*Overhead Press/Push press
3-5x5-8
*Pendlay Rows
*Weighted Dips
*Weighted chin/pull ups
2-4x6-10
*Barbell curls
*Skullcrushers
3-6x10-16
*Flys
*Side laterals
*Face Pulls
****************************
Day 3 - Rest
****************************
Day 4 - Push Hypertrophy
4-6x6-12
*Flat Dumbbell Press
2-6x8-12
*Incline Dumbbell Press
3-6x-8-12
*Seated Dumbbell Press
2-4x10-16
*Incline Flys
*Cable Crossovers
2-4 Triple drop sets (i.e 40 then 30 then 20)
*Fly Machine
2-4x10-16
*Machine seated Press
3-6x10-16
*Skullcrushers
2-4x10-16
*Seated tricep dumbbell extention
*Rope Pushdowns
3-20x10-16
*Side laterals
xF
*Underhand single hand pushdowns
~P1
>>37056013
****************************
Day 5 - Lower Hypertrophy
4-6x8-16
*Back Squat
*RDL
2-4x10-16
*Smith Machine Lunges
*Weighted Hyperextentions
*Single Leg press
3-6x12-20
*Hamstring curl
*Leg extention
****************************
Day 6 - Pull Hypertrophy.
3-6x6-10
*Bent Over Rows
3-6x8-12
*Wide Grip Pulldowns
*Dumbbel Floor rows
2-4x8-16
*T-Bar Pulldowns
*T-bar rows (machine/cable)
3-6x8-16
*Shrugs supersetted with dumbbell pullovers
2-4x8-16
*Preacher Curls
2-4x10-16
*Incline underhand curls
3-6x8-16
*Hammer curl variation
*Cable rope curls (curl up and out to squeeze your biceps better
*Bent of reverse flies
FxF
*Side Laterals
****************************
Formatted for you to make it readable. Also, this routine sucks ass. Random set ranges upto 58 sets. The fuck. Almost nothing but
random accessory work. You could simplify Day 1 to:
6x6
*Squats
*Deadlifts
4x12+
Hamstring Curls
Leg Extensions
~P2
>>37054369
This times 100, pls help trappy
>>37054369
>>37056232
Shouldn't be a difference between cutting and bulking routines. If you were still increasing the weight on your lifts while bulking/maintenance, continue doing that. The much more important factor
is going to be your diet. For that, eat at a 1000 deficit until you hit 18% then drop to 750 until you hit 15%. After that, recomp for a month then re-evaluate if you want to continue doing
that or fluctuate between bulking to 15% and cutting to 12%.
>>37056293
Typically, you do need to differentiate slightly between the two. Its difficult to maintain the same progression or volume on a cut if you're pushing things hard.
>>37054563
It's a weightlifting program. Periodized with 3-4 week blocks, but I've been trying to increase the frequency with which I max out these past few weeks and it has been working well so far.
I adapt it around as I go on, so there's no week just like the other, though I do often repeat the same set/rep/% schemes for the main lifts, specially when it's just regular volume work for the squat.
But I do try new things out all the time. I'm not a competitive lifter so I can afford to experiment and not worry about my performance dropping or anything like that. Plus, it helps me experiment with new stuff before putting it in the programs of my and my gym's lifters.
I used to post the workouts here for those that were curious about it, but after some people started crying nonstop that I was "doing it for attention" I just stopped bothering kek
But I mostly do back squats 2-4 times per week, snatches 2-3 times per week, and C&J 2-3 times per week. Often a lot of variations and partials for the classics. Front squats usually 1-2 times per week. Then I mix them around accordingly, and have workouts of volume, light volume, paused, technique, and intensity for maxing out. And then accessories like hip thrust, but no upper body stuff besides the small amount of work I get form the snatch and jerk. It sucks and it does interfere a lot, but I'm fine with it.
I usually progress at the pace of 1kg every 1.5-2 weeks. Not amazing but it's what I can get from my limitations and being on HRT.
I just came from the gym and got a new PR on the C&J :)
>>37055462
No, that website has been on the makings since february or something. I released it around march, I think? Still a long way to go, not feature complete yet, but I don't spend as much time as would be necessary on it because university, work, friends, and /fit/ - huge time sinks.
I don't have the book, sorry. I only got some excel files.
>>37054369
How slow are you talking? How muh of a deficit do you plan on?
>>37056320
I'm going to fuck your face faggot.
>>37056339
Lmao
Also, why is there no program for a weak deadlift on your fit sticky link trappy
>>37056306
Not really. Your reps/sets tend to only go down as a result of losing strength which is usually due to losing muscle mass. If your diet is ass, your lifts are more likely to die, otherwise your
lifts would just magically pop right back to what they were the second you ended your cut. Generally, your lifts will stay consistent and may even go up for a week or two after jumping from
a bulk to a cut after which a too high deficit kicks in and fucks your butt a little.
So.. I heard you guys say stick to a routine and progress on it to force muscle to grow in order to adapt to the heavy weight. This guy says change the routine...this guy has good body. it makes sense no? I mean I don't want suboptimal results from not giving muscles variation.
https://www.youtube.com/watch?v=xZAGmP3cxtg
>>37056358
Sheiko, Nuckols, a custom TM program.
>>37054500
OHP + Chinups
+ mobility work if you have issues
Accessories are useful to balance out the strength or focus on a weaker part, but if you're doing the main compounds, your shoulders and rotator cuff is getting plenty of work and you really shouldn't worry about it.
>>37054585
Look good, but I prefer having a higher floor pull frequency and less DL sets at your max (but overall more weekly DL volume). Pic related is what I usually suggest.
>>37056475
GOTTA CONFUSE THE MUSCLES, RIGHT BABE?
>>37056339
To be honest bby I'm so exhausted right now that I'd probably just fall asleep and end up choking on your cock.
>>37056475
Change your routine when your diet is perfect and your rest is on point, but you're still not progressing.
>>37054369
I'm going to sleep, but since I don't wanna leave you hanging, I'll assume you're talking about a 500-600kcal deficit.
You can definitely still get stronger with that.
You can try a customised TM split for 4 days (so that it's easier to handle the volume), with a little bit less volume than what you would normally use. Then you can simply cycle the rep ranges like I describe in the sticky page (http://fitsticky.com/texas-method)
If your focus is PL, you can try doing C6W (boardie has made results from it even on a cut, though he periodized his caloric intake so he would eat more during the high volume phases).
Alternatively, you can make a Nuckol's program for yourself using his spreadsheets - or do 5/3/1. If you're gonna do 5/3/1 though keep in mind you should squat (lighter) on DL days, and bench (lighter) on OHP days, and vice-versa for each.
And get lots of sleep during the cut.
I'll go get mine now, now that I mention it, so gnight. Hopefully this wasn't too confusing or blabbering. My brain is way past thinking and my eyes aren't even working anymore. It's just the fingers moving at this point kek
>>37056503
you never added me bb, but its ok u seem 2 busy anyway. sleep tight fampai <3
Been working on Starting Strength through a savage cut - I'm at the point where I don't have the glycogen to get the last few reps on the last few sets.
I'm thinking about running a skeleton program for the remainder of this trail.
>A
Deadlifts 2-3x3
Press 3x3
Squats 3x6 @ 80% 3RM
Bench Press 3x6 @ 80% 3RM
>B
Squats 3x3
Bench Press 3x3
Deadlift 3x6 @ 80% 3RM
Press 3x6 @ 80% 3RM
Current stats are:
6'3" 259 lbs
Press: 140
Bench Press: 210
Squat: 235
Deadlift: 330
Hoping that I can still eke out some progress (even if it's for sets of 3) while drilling form/preparing for 6 rep work when I switch over to CLP. Thoughts lads?
>>37056503
Cut up any more bodies? Aside from hollows, knights, and those fucking crabs.
>>37056358
>>37056503
Those programs seem like ones for an early intermediate
My squat is 165 and my deadlift is 160
>>37056719
Since trappys gone to sleep, anyone else wanna pitch in and tell me what program would be good for a shit deadlift that doesn't make my squat even better (no c6w pls)
>>37056742
Your form likely sucks. Look up some videos. If that somehow isn't the problem, swap which one you do first so Deadlifting is done closer to the beginning of the workout. Otherwise, try Sumo.
Lastly, do just as many sets of Deads as you do currently for squats. Easiest way to see weaknesses in form is to do double paused deads with 65% 1RM and check your form.
>>37056475
>>37056503
https://content.tigerfitness.com/crushing-bro-split-myth/
>>37056607
trappy chan, I heard you are the master of biomechanics and book-learned material spitting trans...so I have a question for you.
I have mild scoliosis which forces some joints upwards and alternate joints downwards. This makes my muscles work differently, causing imbalance (not only of size, but different muscles activate for same function bilaterally). I've been doing dumbbells and avoiding barbells. I did GSLP and fucked up lowerback while squatting- after fuck up, I realized that it is due to my hip aligned poorly due to scoliosis. Yes so it's a pretty tough issue. Would you design a program for me? To help you, I noticed dumbells did help and neglecting leg muscles a bit, treating with lunges have helped.
I'm thinking a program without much pressure on spine. Although I do dumbell shoulder press for big delts.
If you need further info., please don't hesitate.
>>37056503
muscle confusion is partly true....
Although you don't have to confuse em enough to lose progression, it's good idea to switch around. This is why after countless reps of pushups, it get's easier as neural pathway fires more efficiently. even Arnold said something similar.
>>37056503
>To be honest bby I'm so exhausted right now that I'd probably just fall asleep and end up choking on your cock.
Thanks for the visual image, now I have to go jerk off again. RIP my hydration levels.
Who here getting mad snoo gains from reddits pplppl routine?
Brosplit is superior for aesthetics
https://content.tigerfitness.com/full-natty-bro-split-natural-hardgainer/
Klokov isn't human
>>37057134
Bout to start we'll see how she gooooooes
>>37057355
I'm not sure you'd want to use any article that takes "this gives slower gains, therefore its better" as an argument.
>>37057355
>take a picture of you slouching over and making a retarded fucking face
>take a picture of you standing up right and slightly smirking
It's almost like these people know how to sell themselves without adding any work.
Is adding accessories really necessary for SS? How bad is just doing the main lifts?
>>37057720
Necessary? Not really.
Useful? Kinda. You'll stall sooner without them and you're more at risk of muscle imbalances, but its not like people haven't gotten stupidly strong just by killing it on a few main lifts.
>>37057732
thanks bro
>>37057415
his posture is same. camera type isn't. second one is wide
>>37057732
literally STFU
you are just repeating what other people said.
he SHOULD be adding more upper body volume if he desires upper body gains. STFU you lead men away from his goal.
>>37057789
add accessory u cunt. lol or become a victim of ss
Unrelated, but I'm feeling sad because my gf of two years with whom I'm now doing long distance with hasn't talked to me for a while because she's too busy with work.
I just need a cuddle
>>37056607
>C6W
thanks, the candito thing looks good, less brainpower for me to use.
1,000 calorie deficit with hiking every day btw
>>37058937
She's getting fucked by the bbc
>>37059111
she's a small qt asian, my dick barely fits inside her so there's no chance a bbc would
>>37059125
>my dick barely fits inside her so there's no chance a bbc would
the human vagina has a nightmarish elasticity. that, in addition to the higher pain threshold possessed by women basically insures that she's taking upwards of 9 inches at this very moment, pounding your memory out of her mind
I fucked up my elbow when I accidentally didn't put one end of the bar in the rack after squatting. How long do I wait to go back? The pain is only bad when I lift, it usually goes away to not even noticable half an hour after I'm done.
Also, my diddly is ~175, squat ~190. how 2 into diddly better than squat?
>>37054232
AAAAAAAAAAAAAAAAH
YES BLYAT
Hey lads, a quick briefing, skip to the bottom if you can't be bothered to read: I've started lifting, chose Stronglifts 5x5. I was a skinny fat, 6'2, 187lbs guy, and weak as fuck. I did it for 5 months, upped all my lifts, and that lifting strength actually carried over to real life affairs (firmer handshakes, able to carry heavy boxes around, carrying girls, etc). And while i'm still fat, i have a more manly look on me.
Thing is, i'm stalling. I can't progress on my overhead press, i can't progress on my bench, and personally, i've gotten bored of all compound lifts, except deadlifts.
So, here is the thing. I've read both /fit/'s sticky and /routine general/ stickies. Yet i see no input on dumbbells and bodyweight routines/exercises. All i see recommended is SS, SL, and barbell routines.
I've started finding more fun on doing push-ups, instead of benching. I've started having more fun doing dumbbell rows and pull ups instead of barbell rows. Dumbbell shoulder presses are, somehow, cooler than barbell press (and way easier to progress).
Question is, is a dumbbell/bodyweight routine effective, considering strength (at the current moment) isn't my main goal, and that i'm fairly heavy (no need for weighted backpacks for push-ups, for instance)?
I've been thinking about doing the following exercises (which are the ones i'm enjoying the most), need to incorporate them into a routine somehow:
- Push Ups (and variations, such as diamond push ups)
- Chin Ups
- Pull Ups
- Dumbbell Shoulder Press
- Dumbbell Rows
- Dumbbell Lateral Raises
Any good Texas Method templates with a bit more focus on upper 'bodybuilding' work?
>>37060597
what kind of work? I just do regular TM with lying triceps extensions, curls and lateral raises at the end of volume day.
TM is already hard as balls so you shouldn't add too much stuff or you'll run into trouble. hell, even without more stuff you're likely to run into trouble.
>>37059269
>Also, my diddly is ~175, squat ~190. how 2 into diddly better than squat?
just keep lifting. fucked up ratios are quite common in beginners. they balance out as you get stronger
>>37056475
I hope nobody takes this kind of advice seriously
>>37056742
Do more deadlift volume. Plain and simple.
>>37054232
All my "big lifts" are done using Wendler's 5/3/1
Other lifts are done 5x8
I superset for time gains and because I only lift three times a week.
MONDAY
Lowbar back squats, superseted with pullups (I've just started adding weight)
OHP, superseted with RDL
Dumbbell shoulder press, superseted with supinated barbell rows
Hanging leg raises, with feet touching the bar, superseted with lateral raises
WEDNESDAY
Conventional deadlift
Kroc rows (5x15), superseted with dips (started adding weight too)
Cable pulley, supeseted with close grip bench press
Hanging leg raises, with feet touching the bar
FRIDAY
Bench press, superseted with weighted chins
Incline bench, superseted with cable pulley (one handed)
Decline pull-over, superseted with EZ bar curls
Front squat, superseted with good mornings
Hanging leg raises, with feet touching the bar
So far, I'm satisfied with this routine.
My biggest problem, as a recovering skelly, is nutrition.
This is a routine my gym instructor made me, should I change anything to it. I was thinking about lowering the rep ranges to gain strength because I'm still pretty weak. I've been doing calisthenics for 6 months.
A:
Bench press 4x8-10
Incline bench press 4x8-10
Seated db shoulder press 4x8-10
DB lateral raises 4x8-10
Back squat 4x8-10
Leg extensions 4x8-10
Tricep extensions 3x8-10
Weighted twists
B:
Deadlifts 4x8-10
Hamstring curls 4x8-10
Lat pull downs 4x8-10
Seated rows 4x8-10
High seated rows 4x8-10
Db bicep curls 4x8-10
Cable bicep curls 3x8-10
Ab wheel
AxBxAxx
BxAxBxx
>>37054478
Been doing madcow which is based on TM and it feels great.
Any feedback on my routine please?
AxBxCxx + hill sprints (20 rounds) 3 days a week after lifts or on off days - hence the relatively few assistance lifts.
A
1) Deadlift 5/3/1
2) dumbell rows 2x8 then 1xfailure
3) curl 5x6 (heavy)
4) hammer curl 4x8
5) shrug 3x15
B
1) Squat 5/3/1
2) OHP 5/3/1
3) snatch grip high pull 5x3 (heavy)
4) Lat pulldown 3x8
5) dumbbell side raise 4x9
C
1) Bench 5/3/1
2) incline dumbbell press 4x8
3) cable flys 4x9 (considering dropping this, thoughts?)
4) dips 4xFail
5) tricep rope pushdown 4x9
Pic slightly unrelated
>>37054232
How can someone be so perfect?
i started playing rugby again on wednesday and fuck i cant tackle. im a manlet so ive already got that going against me but i wanna switch a few things up with my routine to help me out.
currently im doing:
>A
deads 3x3
weighted pull ups 4xf
curls 4x12
bent over bb rows 4x6
>B
DB press 4x6
weighted tricep dips 4xf
chest dips 4xf
rope pull downs 4x12
>C
squats 3x5
OHP 5x5
leg curl 4x10
face pulls 4x10
today was a squat day and i subbed leg curls for trap bar deads and i think i like that more but yeah, more suggestions for strength/power stuff?
>>37060597
A / Monday / Volume Day
5x5 Bench Press
5x5 Back Squat
5x5 Weighted Chinups
3x8 Lat Raises
3x8 Dumbbell Incline Hammer Curls
3xF Cable Crunches
B / Wednesday / Light Day
3x8 Front Squat
3x8 Barbell Row
3x8 Overhead Press
3x8 Ez-Bar Curls
3xF Dips
3x10 Leg Curls
3xF Cable Crunches
C / Friday / Intensity Day
1x5 Bench Press
1x5 Back Squat
1x5 Deadlift
3x8 Rear Delt Flyes
3x8 Dumbbell Incline Hammer Curls
3xF Cable Crunches
Crunches are always optional of course, I just do it because it feels like it works my grip more than anything else.
XxF means to form breakdown too, not actual failure.
It's a brutal bastard but I enjoy it.
Been doing SS for about 3 weeks and I've just started to get pain in my left knee after squatting.
Rested it for a few days but as soon as I squatted again it came back. Do I just not squat for a few weeks? And if so what do I do instead?
>>37060549
u need more volume
and it's time to switch away from SL
Am I fucking myself over doing this?
squats, front squats, leg press 3x a week
power cleans and deadlifts 2x a week
and since I only go 3x a week, those fall on the same days pretty often
my legs don't give a shit, but my back is getting really tired of this, because two of the leg lifts hit my back pretty hard too
should I properly rest or simply adjust my routine?
trappy what's a good beginner oly weightlifting routine?
i'm a bit stronk already but no technique
ps. cant do snatches because no shoulder flexibility, at all
>>37061973
All weightlifting routines are gonna have snatches. If you just want to do cleans, then just add them to whatever program you're doing.
But if you want to actually get started with weightlifting, you have to fix your mobility issues. The sport is very reliant on having good mobility.
>>37061939
How does your week look like?
>>37061799
What sort of pain?
Are you squatting high or low bar?
Do you have any videos of you squatting?
>>37061081
Have you tried SS?
>>37060940
ikr
>>37060921
I'd focus less on accessories, and more on main lifts.
Have a squat, a press, and a floor pull on every workout, or at least 2x per week. Just do variations and volume/light work as you see fit.
>>37060818
Give a read on http://fitsticky.com/novice-programs
>>37060734
What's your bodyweight and numbers?
How long have you been lifting for?
>>37060597
There are lots of examples on http://fitsticky.com/texas-method
Just customise something for yourself.
>>37060549
Do whatever you find fun.
Take something from http://fitsticky.com/texas-method as an example and just customise on top of it to include the lifts you wanna focus on.
>>37059269
>How long do I wait to go back?
Impossible to tell without examining your situation, but generally 4-7 days is enough rest.
Use ice of topical antiinflammatories if needed.
>how 2 into diddly better than squat?
Deadlift with more frequency.
>>37058937
LDRs are a nightmare.
>>37057720
You can simply add more volume for the main lifts as accessories, in the form of back-off sets or variations.
For instance, on the days you bench, you can do OHP 3-5x5 using 80-90% of the weight you use on the OHP days. And do the same sort of thing for the bench during OHP days.
Adding more volume to SS is gonna be needed sooner or later for most people, as the program purposefully doesn't have much volume at the start.
>>37057355
1: no pump, bad posture, bad lighting, retarded face
2: pump, good posture, good lighting, smiling
When will we see more lewds pics of you?
29/M noob lifter here, obese 5'7 208 lb bodyfat is around 25% right now.
Goal is to lose the fat, gain muscle, and look good, I started with freeletics gym for routine and eating on a 500 cal deficit, it's been 5 weeks so far.
Look visibly better, lost 2 kg or so, BF down from 28% to 25% - but progress is very slow on the FL gym routine - and they have workouts of like 20 reps which people tell me are futile.
So, I am getting gains (noob gains) but maybe I can do better with another routine? I know you're supposed to stick to whatever works but I want to do better.
Stronglifts is looking attractive as a way to maximize noob gains - what do you suggest?
>>37062677 >>37061799
High Bar. Pain is kind of a dull ache in the knee. Hurts more when I bend it. And nope no videos.
Assuming it's a form issue so I'll work on that, just unsure whether to push through the pain (it's not too bad) or stop squatting for a bit? Don't want 2 fuck my knees up
>>37062677
>>37060734
I'm 68 kg for 1m81 and have been lifting for a year and a half.
My 1RM are:
52kg OHP
80 kg bench
98 kg squat
130 DL
>>37063160
And I was a little above 55 kg bw when I started
>>37062806
Source me on that doujinshi brah
>>37062979
Are you squatting to depth? If you do partial reps you're effectively training your knee to only move through a partial ROM, so it'll hurt when you use its full ROM later.
If you're not squatting tush to turf, back off your weight till you are, then build up again while focusing on getting low like shawty.
>>37062677
Yo TC, what are your thoughts on >>37056676 carrying me through the end of this cut.
Smeshing your exams?
>>37062677
>How does your week look like?
I usually work out tuesdays-thursdays-saturdays
day A
squats, power cleans
day B
front squats, deadlifts, leg press
i do other smaller lifts as well but they're irrelevant as far as wrecking my back goes
always lift heavy, strength-focused
>>37062677
>>37060818 here, I asked my gym instructor if I should do a strength based routine and he said I should do what he says because that is what will get me the most muscle, shall I just ignore him.
>>37063992
Gym instructors are retards who don't know shit and have huge egos.
Russian Bear routine:
A:
OHP
Deadlift
set rep scheme:
for both lifts, do 5 reps of a given weight. this is your work weight. then do another 5 at 90% of that work weight.
then drop the weight to 80% of the work weight and do sets of 5 until you can't do sets of 5 anymore in perfect form.
build up the work weight, and by extension the following weights, gradually over the course of 8-16 workouts until you are almost as your max, then reset at a weight slightly higher than the one you began with and repeat.
that's what the russian bear routine is. although i am thinking of altering it thus:
A:
deadlifts (without the 80% sets)
OHP (russian bear method)
chin ups (russian bear method)
done the russian bear before but kinda fucked it up due to not the best programming. right now i'm wrestling with whether to do AxAxAxx or AxxAxxx.
its a long winded fucking question and i doubt anyone here is even familiar with this type of training but any help would be appreciated.
>>37063992
>gym instructor
these people, despite many of them being perfectly knowledgable people, are paid by their gym to act as salesmen for whatever bullshit fad stuff is predicted by the manager (ie money maker) to make them the most money according to the gym's business model.
personal trainers are just salesmen. even if they know the right shit many of them will stick to whatever shit they have been asked to push for the month by the manager. last year it was zumba, fuck knows what it is this year.
i'm not saying all instructors do this, but so any of them do that it throws the credibility of every one of them into question, and its better to trust yourself and, in all actuality, /fit/, at least in the beginning.
i suggest reading starting strength (the explanation of the form for many lifts in there are fantastic), practical programming and whatever other reputable books you can get your hands on. stay away from bodybuilding advice unless it explicitly states the term "natural bodybuilding" or you'll get routines, advice etc tailored for someone on steroids.
in terms of coaches to follow, i suggest mark rippetoe, jim wendler, dan john, pavel tsatouline and lon kilgore. there are many more but these are an excellent start.
>>37062677
>>37061081
here
i started with ss. and i did reg parks 5x5 before and liked that for strength as well.
Daily reminder that SS, SL, and all these other routines are all memes designed to make you an unaesthetic, impractical squatzilla.
Don't listen to these meme merchants and lose the chance at gains.
>>37064788
neat idea with a cool name - not a good routine though.
you'll stall fast with such limited lifts and have underdeveloped muscle groups.
>>37064883
I don't really know how to do ohp, and also where to do it. My brain tells me I should do SS and I told the guy it's what I was going to do, and then he wrote me up this shitty routine, that I really don't want to do. I'll just tell him when I see him that I would rather do SS. Also, is SS a well known program, I told him I want to do it and he just stared at me blankly
>>37062677
currently in LDR, going great
think if a relationship cant handle a LDR for a year or smth it wouldn't be able to handle much else in the long run. can be a good way to find out if its what you really want imo
>>37058937
however this sounds like alarm bells unless you're milking it a little just for tfw feel, and really depends what you mean by "for a while"
>>37065333
the nature of the weight cycling basically makes it a micro smolov routine, very russian. early on, you manage high volume sets, and later once the weight goes up you end up being able to do very few of those sets, resulting in a (cleverly designed) switch from volume focused to more intensity focused training. i also forgot to mention that you are supposed to stop 1-2 reps shy o failure on your final sets.
i did it before using only OHP and deadlifts and saw better results in strength and size than i ever had in my life of following american style mass routines ie lets blast this muscle to pieces once a week until failure is reached. and the size gains don't accumulate into the typical "blocky" look, the made all the nice muscles pop quite nicely without the massive quads etc. i recommend it highly.
>>37065456
before you hop onto the SS wagon, ask yourself what your goals are. please bear in mind that SS is for strength and nothing else. it isn't designed to make you look aesthetic or anything, its purpose is basically to increase your one rep max in the squat, deadlift, bench and OHP. if you aren't interested in that then I suggest you do your research and look elsewhere. not bashing SS, its a great routine to establish a strength base which absolutely is important, but just be aware of the fact that it probably won't turn you into a greek sculpture. it is what it is, a beginner's strength routine.
unless that guy has closely assessed your fitness goals, don't listen to him. same goes for most people giving you "advice" in the gym. most people have no clue.
>>37062677
>trans
why u ignore
>>37060921
>>37062677
Respectfully, I would like to avoid squats and a floor pull every workout. Having a squat day and a deadlift day is taxing enough on my legs given the hill sprints I do for conditioning.
Do you have any suggestions given the set/rep scheme, volume, or the exercises? Thank you.
>>37066201
If you're getting too beat up to do heavy squats/pulls in each session, it might be worth moving the snatch-grip high pulls to C. Still gets you training lower each session, but won't be nearly as rough on you as a full deadlift or squat workout being added.
>>37062806
Wait... you have lewd pics of trappy?
>>37065687
>resulting in a (cleverly designed) switch from volume focused to more intensity focused training
as is the case with most routines - your ability to continue doing reps of 5 is not "cleverly designed"
>american style mass routines ie lets blast this muscle to pieces once a week until failure is reached
thats not really 'american style' - that's bodybuilding broscience. go anywhere where there are uneducated/roided up bodybuilders - they probably do a split like that. and ofcourse you saw better gains, brosplits are shit.
just OHP and DL isn't enough. you'll have major imbalances (in looks and strength) which will just open you up to injuries.
its not a well rounded routine and it's not cleverly thought out. someone evidently picked two 'primal movements' to call it a russian bear routine, and then you do a heavy set with some back off sets. the natural taper of volume as you progress is not inherent in the programme nor is it well thought out - thats just how strength training goes.
>>37066537
no offence but i can tell you're not familiar with this kind of training. the bear is a very well respected routine with success stories from pretty much everyone (who didn't injure themselves in the insane deadlift volume).
its not intended as a permanent solution, as no hgih volume routine is. try to see it as a miniature smolov. doing smolov forever is just unsustainable, same as the bear. very common in russia and undeniably effective.
in my opinion, deadlifts, some upper body pull and overhead presses alone is a fairly well rounded routine, at least for me. unmistakably worked better than the texas method and 5/3/1 anyway, which i found to be too susceptible to stalls. never stalled once with russian routines. they just work.
for the record im not trying to pick a fight, just laying out my opinions and personal experiences here.
>>37066589
if it works for you then that's great and you should continue as you please - but that doesn't really remove the blatant flaws from the programme, and I don't need to know anything else about the routine to see the flaws. its unnecessarily restrictive, even if just meant to be done for a quick cycle in between proper programming.
if you have, I would like to see a reputable review about this routine that suggests it's actually good, because looking at it I don't see any benefit over other much more popular and well established routines, nor doing a brief search do I see anything but forums and blog posts really praising it.
btw I'm not trying to start a fight either - I just generally say my opinions very bluntly
>>37066529
http://imgur.com/a/SKR7F
>>37056676
>>37063693
Gave this a shot today, it feels like I've hit a brick wall. I was hoping that dropping down to 3 reps would help me break through this 2 week stall, but it's no dice.
I've deloaded:
>twice on the squat
>once on the deadlift
>twice on the bench
>thrice on the press
I've got a little less than 2 months on this cut, and it feels like bashing my head against Starting Strength again is a waste of time. I'd much rather tackle the program head-on when I can finally lift on a surplus.
I'm trying to design a program that will help me maintain strength with an emphasis on perfecting form.
I don't know if it would be better to work with a 4 day U/L split or a 3 day full-body split. It definitely feels like I've got to back away from the 3-5 set range and focus on 6-8. Previously, I was having fun playing around with accessory exercises, but at this point they've become a liability for recovery (I'm not sure how effective they are either on this cut).
I've been brain-storming, but nothing really feels right.
Ex:
>A
Squat 3x6
Deadlift 2x6
>B
Bench Press 3x8
Press 2x8
ABxABxx
This is just a complete skeleton, the weights would be in the range of 80-90% 5RM, progress would be 5 pounds weekly.
Any input from any one would be greatly appreciated.
>>37066983
Generally its easier to progress on lower reps, especially on a cut. But if you've run your course for now on them it might be worth attempting the higher range for a bit. The other option might be to slow progression attempts but that's obviously going to look slower than changing rep ranges.
I prefer U/L if recovery is an issue because I get two days between the same muscle groups, assuming volume isn't too different. Spike it too high and you lose that benefit.
TRAPPY WHERE ARE YOU
>>37054232
A
Incline Bench 3x5
OHP 3x5
Lateral raises 3x10
Weighted Dips 3x8
B
Deadlift 1x5
Weighted chin up 3x5
Seated cable row 3x10
Preacher curl 3x8
AxBxAxxBxAxBxx
Add squats on Mon & fri
Finish with hanging leg raises 2xf
Lets say I wanted to do a volume block for a while, and I wanted to achieve this by ramping up to a top set and then back down so I could actually get some practice in on my lifts while not going super heavy.
What sort of percentages and jumps am I looking at here?
>>37066800
i was really only talking about the various testimonies at various sites, including dragondoor, strongfirst, even the SS forums all seem to report good results, as per my experience.
a note on the restricted exercise selection: it follows the principal of increasing neural adaptation to an exercise, meaning that performing few exercises often rather than 7- exercises not as often results in getting to grips with the form much better, pretty much exactly like smolov does, in fact pretty much like all russian routines do. in that respect it treats strength more like a skill, which is something i have found to be very helpful in both my presses and deads, which were sorely lacking beforehand and now, well, aren't.
and i'm not saying that its any better inherently than anything else. it just fits my goals very well, primarily because it doesn't pack on size in the legs which i find to be unaesthetic and non-functional to my gymnastic goals, and because it sorted out my weak spots with exercises that are very bang for your buck.
its just another routine, though i agree that it is unconventional. i recommend reading Power To The People, this kind of training is pretty well summed up in there, and i'm sure if you ran smolov squats or bench or something you'd come away wondering why no one told you about it before
INSTEAD OF THE AxBxAxxBxAxBxx PATTERN OF MANY LINEAR PROGRESSION STENGTH ROUTINES...
CAN I DO AxBxAxBxAxBx...
I DON'T LIKE THE DOUBLE REST DAY, BUT I WILL DO IT IF IT'S NECESSARY. I HEARD THE DOUBLE REST DAY IS JUST TO MAINTAIN WORKING OUT ON THE SAME DAYS EVERY WEEK BUT I DON'T CARE ABOUT THAT
>>37067888
You can probably do it for a while. Towards the end of your linear progression though, you'll probably want the extra rest day.
>>37067905
okay thanks
Judge my routine. I'm novice level. teen lifter so I feel my body could probably handle the high volume. I took ICF 5x5 and modified it a bit.
Workout A:
Low-bar Squat 3x5
Bench 5x5
Pendlay Row 3x5
Barbell shrug 3x8
Skullcrushers 3x8
Barbell curl 3x8
Cable crunches 3x10
Wrist curls 3x10
Workout B:
Low-bar Squat 3x5
Deadlift 1x5
OHP 5x5
Barbell Row 5x5
Close Grip Bench 3x8
DB Flyes 3x8
Chin ups 3x8
Cable Crunches 3x10
Calf Raises 3x10
>>37062979
Stop squatting for a bit so that it heals up. Give it 3-6 days or something like that. Apply ice and topical antiinflammatories if needed.
You can try doing lowbar with restricted knee travel for a while, and switch back to highbar once your knees get stronger.
Make sure you're pointing your feet out and opening your knees as you descend, and if your stance is too narrow try to widen it up a bit.
>>37066983
>>37056676
>>37063693
When you tried the 3 reps, did you use the weight you were using for 5, or did you go with your 3RM?
Because you shouldn't use your 3RM at first. The point of lowering to 3 reps while maintaining the weight is that it serves as a "deload" without actually lowering the weight on the bar.
But anyways, it sounds like you're simply not eating enough to continue with SS. This is fine, just switch to something with slower progression, that will give you more time to recover and get stronger from one workout to the next.
I'd suggest a 4-days TM split (because it's easier to handle the volume on a split), where you add weight on a weekly basis. There are some examples on http://fitsticky.com/texas-method - just take something from there as an example and customise it.
In case you're gonna start TM, go for 2x3 on intensity work (instead of 1-3x5), and use your 5RM, not your 3RM, at first. For volume work, 80-90% of your 5RM (closer to 80%).
If that's also not doable, you can go with even slower programs. 5/3/1 can work really well in this case.
My exams went well :) Having a good break for now
Haven't done any other autopsies yet, but we have one schedule for next wednesday. I'll probably let someone else handle the knife this time tho kek
someone gotta have a nose somewhere
has no one really gotten a whole face before?
we need this
>>37067297
You'll be fine.
>>37067360
It's friday bby, gotta spend some time with the friends.
Time to waste time on 4chan tho
>>37067888
That's completely fine.
>>37068054
Too much. It's just too far into diminishing returns, you'll actually see less results with it than with something with more sensible volume.
Take a look at the pic of this post >>37056503
>>37067733
Look into Madcow/Starr.
Or just try it out for yourself and see what works best for you. You can do all sorts of different ramps, and even do different ramps for different lifts (starting with lower %s on the squat, and higher %s on the bench, for example)
I like doing 60% for 6 reps, then 70% with 3-5s pauses for 3-5 reps, and then ramping to 90-98% on 5 sets of 5 reps each for the squat (increasing around 5% for each set), instead of starting from 50% like on Madcow.
If you're gonna be maxing, though, it's best to do warmup sets instead of ramping sets, by lowering the amount of reps you do on each set until you start the actual attempts. Actual ramping sets can consume too much energy and be detrimental to the PR attempts.
Oh, you can also give a look at Sheiko, though his programs use all sorts of different ramps... but it can serve as inspiration. You can find the spreadsheets on http://fitsticky.com/intermediate-programs
>>37066201
Just don't max out on every workout. Do light volume days. It's great to get some practise and frequency in, helps with progression a lot.
But if you don't want to, then don't. kek
I'm just here to give suggestions and ideas, not to force people into doing stuff they don't enjoy doing.
The rest is fine. I'm not usually a fan of 5/3/1 because it's pretty slow, but it's useful if you can't progress with faster programs anymore, or need something not as taxing because you can't dedicate as much time/energy/food into more intense programs.
>>37068490
Holy fuck this looks too creepy and deformed
>>37068490
Would kiss after a blowjob
What's a good healing routine for hurt muscles? I was doing frontal raises with dumb bells yesterday and hurt some part of my rotator cuff.
>>37068542
how do i /routine/ into doing stuff friday nights...
>>37068606
Let it rest and heal for at least a couple of days.
Do front raises with palms-up when you're back.
And avoid other stuff that can cause rotator cuff injury, like upright rows.
>>37068640
Helpful as always, thanks Trappy! I hurt my cuff months ago and I've been trying to bounce back from it, but I keep hurting it again even though I went down to really light weights on most of lifts. Would weighted pullups/Seated rows make it worse?
>>37068490
got it yo
>>37068709
Pullups/chinups are fine. Seated rows are usually not a problem but I have someone in my gym who doesn't like doing them because he does feel some shoulder discomfort, so you can maybe skip those.
If you're benching, make sure you have a good arch, retract and tuck your scapulae down, and make sure you're not attempting a bar path that's too "straight down", as that can cause impingement. See pic related.
If you do lateral raises, have your thumbs always be higher than your pinky.
And don't do upright rows.
When you're home, do some stretches for your shoulder muscles. Having good mobility is always good to avoid injuries.
https://www.youtube.com/watch?v=kL3cIDFUafU
https://www.youtube.com/watch?v=J9yRiOeVvIM
https://www.youtube.com/watch?v=dNOMmQARQTQ
https://www.youtube.com/user/JDCav24/search?query=stretch
And when lifting, always warm up with lighter weights before doing heavy stuff.
Keep in mind your issue might not be the rotator cuff, but biceps tendinitis or labrum issues.
>>37068563
Just like a post op tranny
>>37068791
>>37068808
How can I keep my path diagonal?
>>37068791
>>37068855
Just touch lower on your "chest".
It depends on your proportions, but some people don't even touch at the actual chest at all, but lower around the end of the ribcage. But it depends on your proportions and your arch.
See vid related
>>37068791
frankentrappy
>>37068791
>>37068915
will lifting get me a girlfriend? if not, what will?
>>37057017
wanna see if you have any good info.
Hi trappy,
I really need to cut, but want to stay on a four day lifting routine. Focus on shoulders. Doing abxabxx. Any tips?
Thanks
>>37069495
If you're cutting, why bother with focusing on a particular body part? You're not going to be putting on size to any real degree.
hey trappy, how do i get rid of gyno
>>37069533
Because I beat the shit out of my shoulders with OHP, Arnold Press, face pulls, and side lateral raises. I'm finally starting to see some definition that I want to lose as little as possible of.
>>37068915
I want you to spin on my dick so fast that when i cum you shoot off into the air like a helicopter and fly into the sunset.
>>37069399
>>37057017
Before reading: Keep in mind I have never seen or examined your spine, and I have never seen you lift.
I have no idea how much you can lift, how much you weigh, how active you are, or anything like that.
This is purely conjecture based on minimal information and shouldn't be taken as medical advise.
If it's only a small degree of scoliosis, you'll be fine doing regular workouts. Imbalances will sort themselves out, you don't need to be overzealous about it.
Don't be afraid of barbells. Use them like everyone else does.
If you have a high degree of scoliosis, you should seek advise from your doctor.
Lots of the strongest deadlifters in history had scoliosis. Some even had massive scoliosis, Gant being a big example that even got to set world records. It's not a debilitating condition when it comes to lifting.
You shouldn't "avoid" exercises that will stress your spinal erectors. On the opposite, that's a pretty major part of not developing issues. Stress is what strengthens the muscles.
But you will have to pay very close attention to your form and try to correct all issues as soon as possible - and work on your overall mobility, as issues with mobility can often lead to your spine having to deal with extra load or unnecessary stress.
Please read the Starting Strength book.
If you have issues with pain, I'd recommend you seek orientation from a good coach and a doctor.
read this
\/
Please read the Starting Strength book.
/\
read this
>>37069564
Surgery.
But it's probably not actual gyno, just fat, so lose weight.
>>37069495
Just don't overdo the volume. Go with slower progression if needed.
The rest should follow the same theory as regular training.
>>37069724
could u learn to love me?
>>37069724
Trappy what is the best way to drug you into a /fit/ group gang bang?
>>37069724
how do i tell if i actually dont have gyno
>>37069908
>how do i tell if i actually dont have gyno
Talk to people on a Korean image board duh.
>>37069920
well trappy is a medical student so i figured she might know.
>>37069959
Are you below 14% body fat, the point where abs and other portions of the body become defined from fat loss?
Do you still have puffy nipples with hard bits when you pinch the nipple?
Full blown gyno is incredibly rare m8.
>>37069904
she's mine, stay away lad
>>37070078
Pls nigger, not like you wouldn't be at the bottom of the man pile when the world ends and we all start butt fucking eachother.
>>37070092
I will be protecting m'lady from the likes of you :^)
>>37070244
>I will be protecting m'lady from the likes of you :^)
>m'lady
A cute feminine dude is still a dude.
Let's not turn this gay rape into a gay murder.
>>37070270
I'm fine with it, trappy likes being called a grill, so she is m'lady. I know at the end of the day I'm fucking boipuss I just don't care :^)
hey trappy you faggot, I got a question
how do I increase shoulder flexibility and ankle mobility so I can increase my overhead squat?
>>37054322
HBBS? Why not just say squat?
>>37069724
Pls respond :'(
>>37063160
>>37063179
>>37070468
I wouldn't train that way, but if your numbers are consistently going up keep at it. If they're not, then we have to look at changing shit up.
And eat more, because that's a heavy training load and a light bodyweight.
>>37068490
>>37068791
>>37068966
trappy is cute. CUTE!
>>37070505
Why don't you like in it. Looking to improve.
I know I need to eat more, it's just hard and I don't have much time to cook. I think I eat fairly enough, but maybe too much carbs and not enough protein.
As for the training load, since I'm using 5/3/1 my loads are always sub maximal, so it feels ok for now.
>>37070555
I find supersetting on main lifts (and some that are really fatigue dependent, like front squats) murders my ability to use them as strength training, since the conditioning aspect of things takes over and my performance nosedives due to fatigue. If you don't have that problem, its not an issue.
>>37070522
holy fucking shit dude trappys going to be in tears
>>37070571
Would fuck
>>37070570
I don't use front squats as a strength movement. I try to reach 8 reps with moderate strength. Granted, my heart rate goes up, but it seems all right till now. It may be because I supplement pre, intra, and post workout.
>>37070583
anzujaamu
>>37065687
Ok thanks I might try GreySkull LP, thank you
>>37070522
I bet the thumbnail will make trappy shit herself
>>37054232
hello trappy, I'm gay (like you :^) and want to look like Justin Lascek, Steve, Klokov husbando triumvirate
currently I've been lifting for 2 years and I'm doing a typical bro split on 250 mg of test e
-biceps and triceps
-shoulders
-chest
-back
-legs + hammies
-abs + calves
my stats are
squat: 135 kg for 4 sets x 5
dl 145 kg for 4 sets x 5
bench (barbell) 90 kg x 5
bench (dumbell) 60 kg x 5
OHP 55 kg 5x5
my problem is my legs are overdeveloped compared to my upper body but being the fag that i am I don't mind having a big butt and legs
>>37070812
>lifting for 2 years
>taking steroids
>55kg 120lb OHP
>90kg 200lb bench
>>37070829
I've been taking steroids for 2 weeks
>>37071063
Consider the following: You're a faggot, kys
>>37071078
don't be mad at me for being stupid enough NOT to cruise on a low dose of test e for the rest of your life
>>37071130
kek I'm stronger than you and I've never touched test and I'm a lanklet
>>37071140
>kek I'm stronger than you and I've never touched test and I'm a lanklet
why do you think I care about your lifts
this is not a competition
I don't lift to impress my gay internet friends in a Russian chess strategy forum
>>37071164
>being this submissive
typical faggot
Daily reminder SS routines and most of the advice peddled in these threads are memes designed to make you T-Rex.
Two day a week routine please.
Modified TM
Monday (Volume)
5x5 Squats
5x5 Bench
3x5 Rows
Auxiliary Shoulder work
Wednesday (Accessory)
5x10 Weighted Chin Ups
5x10 Weighted Dips
Auxiliary Shoulder work
Thursday (Light)
3x3 Front Squats
3x5 Press
Saturday (Max)
1x5 Squat
1x5 Bench
1x5 Deadlift
Max day rotates over a month with 1x5, 2x4, 4x2 and 5x1
I'm gonna start doing cardio, regularly for the first time in my life.
I used to run, every so often, my best 1.5 miler was 10:22, but I've not ran properly at all in at least a year.
I'm gonna start running 1.2 miles (That's just how long the route is) every day for a week, then up it to 1.5 miles for a week, then up it again, and so forth.
This is all done alongside my workout routine, which I'm gonna be switching soon anyway.
Would there be any problems? I'm gonna be doing them after my gym routines.
>>37062979
I dont know if you are here still but I had same problem. I let it rest over winter break (2 weeks) and it was fine again, I think its just overuse of the tendons. Also, get a knee wrap if you are at heavy weights, it helps too.
>>37071422
Why not just do the thursday lifts on wednesday?
>>37070522
Now it just needs a caption "t-thanks for not aborting me".
kekkkk
And I never understood what uncanny valley meant before.
>>37070338
For ankle, there are tons of stretches and mobility stuff on this vid. https://www.youtube.com/watch?v=XISJxsccN1E
The barbell one is pretty good.
Weightlifting shoes are pretty important, too.
If your mobility is just too awful, then there's only so far stretching can take you. Increasing the height of the heel of the shoes can be very helpful in that case (and it's allowed in competition). Pic related is a drastic example, but you get the point. Sometimes a small extra raise of 0.3-0.5cm is all you need to achieve full depth and uprightness.
For shoulders, the first part is actually train it a lot. Most of the issues are lack of strength on the delts and trapezius, not actual shoulder mobility. So do OHP, push presses, and chinups, and then practise the OHS plenty. Your muscles will get used to holding the bar properly after a while.
For here's some shoulder stretches that can help if you need it:
https://www.youtube.com/watch?v=kL3cIDFUafU
https://www.youtube.com/watch?v=J9yRiOeVvIM
https://www.youtube.com/watch?v=dNOMmQARQTQ
https://www.youtube.com/user/JDCav24/search?query=stretch
Keep in mind one of the biggest issues with the OHS is learning how to position the bar properly overhead. So get a lot of practise with lighter weights.
And practise your front squat.
>>37071316
SS with accessories >>37056503
>>37071422
Seems ok but I'd increase the frequency of floor pulls.
Do at least RDLs or light DLs on monday or wednesday.
It's gonna be hard to keep the deadlift going if you don't train the deadlift or a floor pull.
>>37069900
Ofc <3
>>37069904
It's not like I was gonna resist or anything.
Modified TM here as well
Monday
>Bench 5x5
>Press 3x8 or varies (the trick here is to increase volume and then intensity or vice versa. keeping it bench emphasis every week because my coach said it was getting detrained too much during the press weeks)
Dips or tricep pushdowns 3x12
Tuesday
>Squat 5x5
>Clean 5x3
>Lat Pulldowns or Chins 3x10
Wednesday
>Prowler & Conditioning
Thursday
>Bench 5x1, 3x2, 2x3, or 1x5
>Press same as above
>Dips or Tricep pushdowns 3x12
Friday
>Squat 5x1, 3x2, 2x3, or 1x5
>Deadlift same as above
>Pendlay Row 3x10
Saturday
>Prowler & Conditioning
>>37070812
Strong legs are not a problem for aesthetics.
Is this the greatest beginner routine ?
ROLL
>>37072992
yes!!!
>>37072943
>8-10
No, read the "routine tips" on http://fitsticky.com/novice-programs
>>37071453
It's all about how much you're gonna be eating.
>>37072992
Rowing
>>37073035
>Muh fives
>>37072992
who the fuck comes up with this shit
I only have dumbells which go up to 30kg, what should I do?
>>37072992
Rolling for dubs or 1-10
>>37073748
>All fives are beautiful
>Be happy with muh powerlifting body
>FUCK YOU 8!
>GET OUT OF HERE WITH YOUR UGLY AESTHETICS!!!
>>37073967
Option 1: Join a gym.
Option 2: Use the dumbbells you have. But don't expect any magical results.
>>37073748
>>37074032
Next time, try reading. I literally recommend sets from all rep ranges in the article.
>>37074041
But do you recommend sets of 100? You better, goddammit.
>>37074046
You got me. Sorry to disappoint you senpai.
>>37074041
So what?
God forbids that a trainee starts with sets of 10 ? Or you think that strength gains will be lost forever or something ?
Y/N?
I've had about 7% increase in my lifts since last month and I've been training for 9 months.
>>37074094
breddy sure I even heard Sheiko say he puts his absolute novice kids through high-rep (as well as partials and shit) to learn the lifts
>>37074094
Try reading it.
Here's my cutting/maintaining strength routine perfect for neckbeards
>A
deadlift to heavy single/triple, backoff set of 5-10
deadlift variation to heavy single/triple, backoff set of 5-10
>B
press to heavy single/triple, backoff set of 5-10
squat to heavy single/triple, backoff set of 5-10
back exercise (bb row, db row, pull-ups) up to one heavy set
>C
front squat to heavy single/triple, backoff set of 5-10
bench to heavy single/triple, backoff set of 5-10
back exercise (bb row, db row, pull-ups) up to one heavy set
ABCBCBx,ACBCBCx
maybe toss some accessories in like power cleans, overhead squats, one legged db deadlifts, kettle bell swings if you're feeling it, planking and cardio every day too.
I've been on this for two weeks so far, lost weight and gotten stronger.
>>37074143
No thanks. Your writings have no value.
>>37074156
>perfect for neckbeards
*perfect for intermediate neckbeards
this presupposes that you've been lifting for a couple years at least and know when you're fucking your form up or not.
the idea is based on bulgarian method, working up to a "training max" every day. you generally leave at least one rep in the tank. grinding reps and cheating out pr's is a no-no
>>37074216
Then why are you asking my opinion? >>37074094
>>37074094
Gonna be realist for a half second here. Literally everyone who doesn't give a single shit about lifting heavy shit shouldn't bother with sets of 1-5. Even going by what Trappy posted, volume is
the single most important thing concerning muscle hypertrophy. Therefore, 8+ is and always will be better as long as volume is kept on par with a strength routine.
>But why?
Strength is purely relative. 1/2/3/4, being able to do 100 reps, or whatever-the-fuck; what is strength?
Calisthenics sees it as how many times you can lift your own weight and how long you can do it. Is a powerlifter going to be optimal at this? No. Powerlifters view strength as being able to
lift as much weight as possible for short periods. Are calisthenics going to be optimal for this? No. Which is better for general every-day use? Neither. How often do you lift heavy shit for small
periods and how often do you lift light loads for long periods, Answer: You likely fuckin' don't because you're on 4chan.
Getting more abstract, bodybuilders tend to lift less than powerlifters of equal LBM. Does that mean the bodybuilder's back is weaker and more prone to injury? Actually, not really. Powerlifters
have the same amount of muscle mass, but simply train the lift more and are therefore better at it. The more you draw, the better your skill; better artists don't have magic dicks.
My point?
>Strength is relative because goals are different
So why is 8+ reps definitively better for most? Because the average fucker in the gym is a moron without a coach. They're gonna fuck their shit up. The lighter you go, the easier it is to maintain
form and catch bad form mid-rep. If you train for 10 on exercises, you're still gonna have the same muscle gain, you're still gonna strengthen your bones, you're still gonna be less prone to injury
whilst being overall better at daily tasks, and you're still gonna stay a kissless virgin.
Having written all that, I'm gonna go lift some heavy-ass shit for 8x3.
>>37074265
you don't get it man, "5x5 is almost the exact same volume as 5x10" (actual quote from drappy)
>>37074265
>Literally everyone who doesn't give a single shit about lifting heavy shit shouldn't bother with sets of 1-5. Even going by what Trappy posted, volume is
>the single most important thing concerning muscle hypertrophy.
meh, kinda
it would likely all wash out given consistency and time, but a bodybuilder could benefit from the CNS efficiency of learning to work heavy singles, just the same as a powerlifter could benefit from the added tissue of working in the hypertrophy range.
it also might help either out of a rut- the law of diminishing returns and all
>>37074336
you have a weird idea about what bodybuilders do, check PHAT, check what the really big guys at your gym are doing I can assure you every once in a while they go "all out" even if it's for ego reasons
>>37074265
>Therefore, 8+ is and always will be better as long as volume is kept on par with a strength routine
Volume doesn't have to do with rep range, though. It's been studied quite a lot at this point.
http://www.strengtheory.com/the-new-approach-to-training-volume/
>So why is 8+ reps definitively better for most? Because the average fucker in the gym is a moron without a coach. They're gonna fuck their shit up. The lighter you go, the easier it is to maintain
form and catch bad form mid-rep.
A few flaws with your line of thinking.
1: You can go heavy with 8+ reps
2: Form is preserved better under 6 reps. See pic related.
8+ reps is literally more "risky".
Again, all of this has been explained on http://fitsticky.com/novice-programs
You people could simply read it before starting to argue. It's just a couple of paragraphs.
>>37074354
>check PHAT
that's a powerbuilding routine breh
>>37074241
I was not asking for YOUR worthless opinion.
Cancer.
>>37074265
>>37074336
>>37074358
>>37074306
When it comes to hypertrophy, it's a matter of how much time you want to spend in the gym.
I'm no scientist, but I imagine the hypertrophic response is due to reaching some breaking point when it comes to muscular endurance. Maybe it's switched on due to lactic acid build-up? I don't the mechanics.
The point is that time under tension is what's important for both strength and hypertrophy.
5x5 at 90% 5RM is a comparable amount of volume to say 5x10 at 70% 5RM. The difference between the two is the amount of time you'll need to rest between sets - depending on how much weight you're moving that could be 5 minutes per set compared to 2 minutes. 30 minutes for one exercise compared to 15.
>8+ reps is literally more "risky"
Yeah, if you go too heavy and only manage 7 reps it's a totally wasted set.
>>37074358
>Volume doesn't have to do with rep range
> Let's spend hours doing triples for volume !
You have no idea what you're talking about.
>>37074358
>bash sports science for being pseudo-scientific
>doesn't say how trained the subjects were (or even cite a source)
>doesn't say what exercise (I assume a "barbell exercise" even though similar experiments are usually done with leg press)
>doesn't say 90% of 1RM
>doesn't say how much work they had done before
>doesn't say why we should give a fuck about wether the lines are long or not
Classic Rip
>>37074358
Volume and reps were never directly correlated in that post. 5x6 is not equal to 6x5 nor was it ever stated.
As per going heavy on 8+, this is under the assumption you're lifting accurate to the load. 85% on 8 reps is going to be disgusting; properly adjusting this to 75-80% will likely resolve
in better kept form/rep. Sadly, the infograph posted doesn't help either of us due to it not stating the amount of weight used by comparison to the test subjects 1RM, what amount
of time was held between each rep or if each was without pause, and because it mentions peak force being equal on rep 1 on a 20 rep set, I'm inclined to believe it was not fully
adjusted for rep vs 1RM.
Regardless, there's no clear way to compare that graph to the original post. Really, I'm not entirely sure why it's even close to relevant since most people are not going to strap more
than 50% onto the bar until their second or third workout unless, yet again, they have a coach.
If the person has a coach to properly train them, then yeah, powerlifting is fantastic. For the average person going to the gym that doesn't want to trap themselves under 1pl8, don't
bother lifting heavy. It's way easier to roll off 150lbs than it is to roll off 170 - one is 75% 1RM, the other is 85%.
Stopped dicking around in the gym and tried to build a program but I suck at this, need help!
(A)MONDAY: Squat 3x5
Press 3x5
Deadlift 1x5
Lat Raises 3x10
Lat Pulldown 3x5
Shrugs 3x10
TUESDAY: Calf raises & Abs
(B)Wednesday: Squat 3x5
Bench 3x5
Deadlift 1x5
BB Row 5x5
WD Cable Row 5x5
Thurs: Calf Raises & Abs
Friday: (A) OR (B) switched weekly
Saturday: (Arms) Close Grip bench 3x5
DP Curls 3x10
Tri Pulldown 2x8
Hammer Curls 2x8
Overhead Extension 2x8
Sunday: Rest
>>37074472
>5x5 at 90% 5RM is a comparable amount of volume to say 5x10 at 70% 5RM.
let's take 300 as your squat 1rm
(.9*300)*(5*5)= 6,750
(.7*300)*(5*10)=10,500
what was your point?
Honestly, at this point, you people should just take a break from posting and do some reading. You're all arguing points that have been proven or disproven already.
There are plenty of articles on strengtheory.com about all of this.
>>37074498
If you read what I've written, you'll see I've addressed this already.
http://fitsticky.com/novice-programs
>>37074472
>The point is that time under tension is what's important for both strength and hypertrophy.
This has also been shown to not be accurate.
>>37074549
The problem with using tonnage or weight moved over sets/reps is it assumes that musculature doesn't plateau in efficiency the heavier you get. We know this is false because of the natural bounding we see in all athletes - natty and juiced. There really is a soft-cap for how much a muscle can be made to move.
Thus, when comparing varrying sets/reps/weights the metric should be biometric (energy expended) rather than work done.
>>37074580
>This has also been shown to not be accurate.
Only anecdotal evidence like almost every bodybuilder to ever walk the mr. Olympia stage
>>37074580
>This has also been shown to not be accurate.
You got a source?
Of course, there is an impulse or an inertia that has to be overcome to stimulate growth. It seems though that generally programming is finding a way to maximize both time and tension within the constraints of real life.
>>37074609
>Thus, when comparing varrying sets/reps/weights the metric should be biometric (energy expended) rather than work done.
Are you talking about RPE and INOL?
I hope so, otherwise this is some fresh broscience hell
>>37074580
You are the one who doesn't lift here, so I will never ever bother reading whatever shitty article of yours.
And you are the one who can't read.
Volume is volume, regardless of rep ranges. So why bother doing more sets of less reps for volume.
>>37074609
This isn't open to speculation. Volume=Gains
>>37074659
>>37074654
http://www.ncbi.nlm.nih.gov/pubmed/25601394
http://strengtheory.com/speed-kills-2x-the-intended-bar-speed-yields-2x-the-bench-press-gains/
I'm not saying slow reps are useless, though. Everything has its place in training, and its benefits.
>>37074673
Sure, I'm just pointing out you're arguing about shit I've already addressed.
It's your choice to remain uneducated and keep spilling memes though. Just don't expect me to spoonfeed you stuff that is already chewed up and available for you.
>>37074661
>Are you talking about RPE and INOL?
Exactly, that's what I'm trying to get at.
It's not just about volume, it's about the exertion of the CNS, how efficient your muscles can fire, etc. Just working with tonnage or 'work done' simplifies what is a particularly complex system.
>>37074580
>This has also been shown to not be accurate.
that
>The point is that time under tension is what's important for both strength and hypertrophy.
not necessarily. TuT is sometimes defined as total mechanical load i.e volume when the speed of reps are assumed to remain constant.
but i do agree with you here trappy - going "delibarately" slower is dumb.
>>37074729
Oh, you're thinking of concentration curls and the like right? Honestly didn't even cross my mind. Though I wonder if that kind of work can increase muscle fiber recruitment.
>>37074723
Volume is important yeah, but it's not just volume. The human body is almost rocket science, mang.
>>37074863
If sport science has taught us anything is that in this regard, it's almost lineal
>>37074895
Lineal? Now you're bringing /pol/ shit into this? I assume you meant linear, as lineal is usually used when discussing lineages.
But the human body is logrithmic. It only appears linear when you're working far away from it's maximum capabilities.
>>37074941
no bully, anglo shit
>Legs
Squat 3x5
Leg Extensions 3x8
Leg Curls 3x8
Calf Raises 4x12
>Push
Bench Press 3x5/5x5@90%
OHP 5x5@90%/3x5
Lateral Raises 3x8
DB Flyes 3x8
LTE 3x8
>Pull
Deadlift 1x5
Bent Over Rows 3x5
Weighted Chins 3x5
Facepulls 3x8
Bent Over Lateral Raises 3x8
Hammer Curls 3x8
LPPxLPPx
Currently at 125/195/255/405 for the big 4, and making weekly to semi-weekly progress. Should I stick with what's working now or switch to a tried and true program? And if so, what would you suggest?
>>37074580
Volume is force produced over time. Easiest measurement for this is how close you come to failure and how many times. Technically, one million reps isn't high volume if your arm still has
enough room for a million more at the end of that set. Reps and sets are irrelevant to hypertrophy if little force is applied per set (50% 1RM for 5 reps).
Here's the issue that keeps popping up - sets and reps are more important to strength. You can gain strength with little muscle by training heavy, but you can't gain muscle without volume.
Strength and hypertrophy are not directly equal - it's like comparing torque vs horse-power; both are figures of overall output, but not directly tied to each other in every case. Training heavy
makes one better at lifting under a load. Granted, strength gain with little hypertrophy is going to be unholy slow and inefficient because more muscle means more mass you can use to move
the weight, but it's completely possible to not gain a single pound and still increase your squat. If it wasn't, powerlifting weight-classes wouldn't exist.
If one just wants to gain muscle mass, then by using high volume, strength will likely come with it by association, just slower than training below 6 reps. Hypertrophy will stay constant
regardless of how much you're pushing as long as the end of the set has the person at the same point of muscular fatigue.
>>37074729
>http://www.ncbi.nlm.nih.gov/pubmed/25601394
>The point is that time under tension is what's important for both strength and hypertrophy.
This has also been shown to not be accurate.
RESULTS:
Results indicate that hypertrophic outcomes are similar when training with repetition durations ranging from 0.5 to 8 s.
Not sure if I'm reading your wording correctly, but it seems like you actively disproved yourself with your own source.
>>37074989
Have you read http://fitsticky.com/novice-programs ?
I'm not arguing volume isn't important.
>Not sure if I'm reading your wording correctly, but it seems like you actively disproved yourself with your own source.
You're thinking I made a point that I did not make.
I said
>This has also been shown to not be accurate.
To
>The point is that time under tension is what's important for both strength and hypertrophy.
And from the studies
>Results indicate that hypertrophic outcomes are similar when training with repetition durations ranging from 0.5 to 8 s.
>From a practical standpoint it would seem that a fairly wide range of repetition durations can be employed if the primary goal is to maximize muscle growth. Findings suggest that training at volitionally very slow durations (>10s per repetition) is inferior from a hypertrophy standpoint, although a lack of controlled studies on the topic makes it difficult to draw definitive conclusions.
I'm not arguing whether or not more TUT is better or worse for whatever purpose. I'm just saying "time under tension is what's important for both strength and hypertrophy" isn't an accurate statement.
Please read http://fitsticky.com/novice-programs
>>37072992
Xar get
>>37075081
>Reading /novice-programs
>Not a novice
>A three weeks from Advanced
Maybe later babygurl
>>37075118
If you actually open the page you'll see it addresses all the points on rep range and volume you're arguing on.
>actually arguing with this mentally ill faggot
he will never EVER admit he's wrong you should know this by now
>>37075144
I'm not arguing specifically on volume. My point can best be made in summation as:
Would the average gym goer rather bench 300lbs or have the same exact body and bench 250, the difference being the guy who lifts 250 didn't need a spotter, didn't
spend 5-8 minutes resting per set, and didn't spend weeks perfecting form.
Trying to get back into lifting, especially olympic lifting (no equipment yet, can't oly at current gym).
Basically I ideally follow pic related. I've been fucking up a lot lately though, overloaded myself with 2 jobs and being a full time student. But anyhow:
>Monday:
(probably going to start doing some sort of oly things that are allowed in my gym, like clean pulls or something, maybe jerks splits)
Squats (+5 pounds fom friday for 5 reps)
Overhead Press (same as above)
Pendlay Rows (same as above)
(misc shit: fuck around a little bit with core, neck, forearms, calves and/or calinesthetics, or do nothing, depends on time/how i feel)
Tuesday:
HIIT, interval training, going for 400m
(misc shit)
Wendesday
Front Squats (+5-10 pounds from last week, either 5 or 8 reps depending on how much weight I added)
Bench Press (same as above)
Deadlift (+10 pounds form last week depending on how much it sucked, or just rep out last weeks)
(misc shit)
Thursday
same as tuesday, only interval workout varies (have coach for this part)
Friday
Squats (mondays weight for 8 reps)
Overhead Press (same as above)
Pendlay Rows (same as above)
(misc shit, much more mandatory today)
Saturday
ruin my gains and do a long distance run
I also combine this with bi phasic sleep, sleep 6 hours a night and nap for 20-30 minutes in the day..
pls r8 don't h8
>>37075254
meant to green text every day, sorry. Also, more importanyl, I meant to include the "((probably going to start doing some sort of oly things that are allowed in my gym, like clean pulls or something, maybe jerks splits)" before every workout on mon/wed/fri
>>37075254
maybe swap the friday pendlays for pull-ups, and then switch bench and overhead press every other week, otherwise looks cool
>>37075254
remove the HIIT bs tbhdesusempaifam
>>37075301
I know HIIT seems like BS, but I do it for two reasons. One being I need to be in great shape for the sports I do, and two, because I think the speed gained could hypothetically help with my olympic lifting performance.
I'm not going to remove it unless it really fucks up my gains, and even then I'd probably try doing it before or after before dropping it completely.
>>37075332
>One being I need to be in great shape for the sports I do, and two, because I think the speed gained could hypothetically help with my olympic lifting performance.
Do sport-specific training instead.
When was the lastime you sucked dick trappy, was it a big one?
>>37075332
>>37075301
HIIT ain't bullshit, the science shows that it's superior to LISS in every way, shape, and form.
Shit boosts the fuck out of HGH production too.
>>37075448
>HIIT ain't bullshi
it's good, but on a big regimen of weights + sports it's just gonna be too draining, without enough benefit to justify it
>>37054232
plskys
>>37075332
before or after my weightlifting session, that is
>>37075429
can't. it's wrestling and it's hard to find open mats or willing partners in off season, and i'm not gonna waste money on camps.
>>37075448
the cardio kills gains mene isn't 100% bullshit either
>>37075214
And if you'd read the link, you'd see I agree with that.
Though in the context of the writing, and of this thread, it's assumed TRAINING - for both muscle growth and strength development.
When people ask about "training for aesthetics, I don't care about strength", my answer is always the same:
Just do whatever you find fun, hit every muscle group every 48-72h, get enough rest during the week, and you'll be fine.
Have a good diet, good sleep, and be consistent. That's 95% of what aesthetics is. Diet, sleep, and consistency.
Muscle growth is gonna be good in the initial year pretty much regardless of what you do.
That's why you can go in any commercial gym and find people who look alright or even good and have never even bothered with an actual program.
It's gonna be really slow after that, though, and the lack of progress is one of the reasons most people who "lift for aesthetics" either quit or jump into roids.
"Training for aesthetics" isn't really training, it's just working out.
Same with "training for health".
Not implying that's a bad thing, though. Different goals for different people.
>>37075439
A couple of months ago.
Yeah, but as I always say, every cock looks big when it's up on your face.
