Previous thread >>37054232
>Rip 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
Hi trappy <3
>>37084555
Herro senpai
Trappy are you gay? Go to the doctor he has special pills for gayness
hay trappy
just wanted to say thanks. 3 months on your program got me from 61min to 58min for 10.5km. I could have done around 55min. thought, heat and cutting n stuff fucked my shit up.
>>37084536
Did you post any other pics than the face one? Post them.
>>37084692
Disgusting degenerate. Kill yourself pls
>>37084536
Gtfo of my board, gross faggot
>>37085069
>>37085078
>>37085103
>Implying reddit wouldnt shower degenerates in upboats
>>37084536
Remember, you guys are taking lifting advice from a skinny dyel who has never lifted himself
>>37085120
a mentally ill, skinny dyel at that
>been training with machines for 4 months to get started
>feel like I'm at the point to work out with free weights
>don't have anyone to spot me
>don't have any idea what to do
h-help me ;_;
http://www.aworkoutroutine.com/upper-lower-split/
is this a decent routine for a beginner like me?
>>37085120
>>37085162
>>37085165
what are you goals? strength or aesthetics?
>>37085173
tranny pls
>>37085173
reddit loves trans people senpai
>>37085165
http://fitsticky.com/novice-programs/
>>37085184
>>37085180
How fucking new are you that you're crying about traps on fucking 4chan?
Go back to /r/fitness please.
>>37085201
not crying about traps, crying about trappy chan being a skinny dyel with no actual fitness knowledge. all he does is parrot rip propaganda.
>>37085201
summer reddit has migrated
>>37085206
So, your first week?
>>37085201
>t.tranny
>>37085174
I guess aesthetics. I do a lot of cardio, but I want to get more muscle tone. I look dyel as fuck.
>>37085240
READ THE FUCKING STICKY >>37084536
Reminder that SS is a meme that will ruin your gains and your life.
>>37085201
Daily reminder not to reply to these kind of trolls. Chances are thet he himself frequents leddit. He uses the classic "blame someone else" tactic in which you blame someone else of being a newfag to seem oldfag
Oh yeah, Trappy is gross and he should kill himself
>>37085268
My chest/shoulders have been lagging. Would this routine be beneficial or is it just dumb
A:Push(more chest focused)
B:Pull
C:Push(more shoulder focused)
D:Legs
Basically a PPL routine with two push days. And both push days would still look pretty much the same. I'd just do different isolations according to if its A or C.
>>37085318
>>37085393
At a minimum add in another pull day so you don't snap your shit up from imbalances
>>37085268
don't worry, anon. he will in time. most mentally ill people do.
>>37085268
Xirself*
>>37085165
You can find all the info you're looking for on http://fitsticky.com/novice-programs/
>>37085393
You can try:
Pull
Push (focus on chest)
Legs
x
Fullbody (focus on chest)
x
x
or
Pull
Push (focus on chest)
Legs
x
Upper (focus on chest)
Lower
x
or
Pull
Push (focus on chest)
Legs
x
Push (focus on chest)
Pull+Legs
x
or something similar.
You can also start the week with push instead of pull if you want.
If you want examples of how I'd recommend programming a PPL routine, see http://fitsticky.com/texas-method
>>37084743
Happy to hear that!
Hey trappy. You should start a nutrition general thread too. Because why not.
>>37085737
I think people just use the QTDDTOT for nutrition questions. Not sure if there's a need for another general.
>>37084536
Why is he not going all the way down?
trappy the area to the right of my t3 vertebra hurts when i place the barbell on my back for high bar back squats. only when i set it on the back though, it doesnt hurt throughout the set though. do you know what might be causing this
The new Radiohead album got leaked by google play.
>>37086270
He's knees are fucked up from age.
>>37086270
Because lowbar squats are for fatties with shit mobility
>>37086332
I want to do front squat instead of back squat. But my rep range on squats was 5-8, by that I mean I started at a weight I can do 5 reps and over the next training sessions I would increase the reps until I can do 3x8, then I increase the weight and star over at 5 reps. What range should I use for front squats?
>>37086332
how do i maintain healthy knees into my old age???
Optimal setxrep for muscle mass / gain?
Superior routine coming through...
>A:
(5 / 3 / 1) OHP
(5x10) Chin-ups (bodyweight) / 5x5 Chin-ups (weighted) - alternating
(5 sets) Lateral Raise Complex
- Weight Plate Front Raise (5 reps)
- Dumbbell Lateral Raise (10 reps)
- Dumbbell Lateral Raise (45° trunk angle) (10 reps)
(5xAMRAP sets) Hanging Alternating Side Crunches
>B:
(5 / 3 / 1) Deadlift
(5x10) Dumbbell Pullover
(5x15) Barbell Shrug
(5x15) Cable Face Pull / (5x15) Cable Reverse Flye - alternating
(5xAMRAP) Decline Sit-ups
>C:
(5 / 3 / 1) Bench Press
(5x10) Dumbbell Bench Press variation / (5x10) Dumbbell Flye variation - alternating
(5 sets) Superset 1
- Barbell Curl / Hammer Curl (5 reps)
- Dumbbell Extension / Cable Extension variation (10 reps)
(5 sets) Superset 2
- Decline EZ-Bar Skullcrusher / CGBP (5 reps)
- Concentration Curl / Reverse Curl (10 reps)
(5xAMRAP) Hanging Leg Raises (toes to bar)
>D:
(5 / 3 / 1) Front Squat
(3x20) Back Squat
(5xAMRAP) Glute-Ham Raise
(5x15) Calf Raise variations
(5xAMRAP) Back Extensions
AxBxCxDx REPEAT
Every Non-Weight Training Morning:
(1x15) Pull-ups
(1x50) Push-ups
(1x50) Lunges (each leg)
On non-weight training days I also alternate between basic yoga and a 4 to 10 mile run. I'll post the list yoga asanas if anyone is interested.
Can't wait to get memed into oblivion because the high rep work...
>>37086648
Depends on the movement
>>37086648
"Routine tips" section on http://fitsticky.com/novice-programs
>>37086602
Avoid accidents (hardest part, gotta get lucky)
Don't use roids
Train regularly
Learn to run barefeet or get good shoes
Have good diet
Have good genetics (gotta get lucky)
Don't become obese
Listen to any signs of pain or injury
Listen to your doctor
>>37086598
There are many different ways you can do progression.
Linear progression, adding weight on every workout, is the simplest, but that will only work for novices.
Weekly progression, like on TM, is doable for the majority of people - though for the front squat, 1kg increments are gonna be necessary to keep it up.
For those that can't do any of those anymore, you can turn to periodization.
There are many programs described in the http://fitsticky.com - so just pick one and customise it.
Keep in mind back squat strength will also drive your front squat numbers up, and it's easier to progress with. So you'd benefit from doing both.
>>37086602
Don't powerlift/ego lift.
At a certain point your training goals should switch from "squat 2 to 3x per week in order or progress my squat from 405lbs to 410lbs" to "I would really like to be able to play with my kids in the park"
>>37086781
Nice meme.
>>37086825
>I'm in my early twenties: the post
It's not heavy weight = bad knees
It's heavy weight + time = increased risk of accidents, which leads to bad knees
>>37086763
does glucosamine work to prevent joint injury
>>37086270
Lowbar squats + huge gut + ruined knees because his routines are shit.
And you're letting a tiny manwomanchild tell you how to be just like him.
>>37086925
He actually had a knee injury from an accident unrelated to lifting.
>>37085393
brosplit and fullbody are what should bring the chest/shoulder advantage
>>37086598
i kinda feel more comfortable with longer sets when doing frontsquats cuz the movement is less explosive imo and i can go deeper, so just try out what suits you best
Rate/improve my shitty routine:
(Push) Chest/Tris
BP 3x5
Incline DB press 4x10
Cable crossover 4x10
Tricep rope pushdown 3x10
Cable overhead tricep extension 3x10
Dips 3x8
(Pull) Back/Bis
Deadlift 2x5
BB row 3x8
Lat pulldown 3x10
Seated row 3x10
Hammer curl 3x10
BB curl 3x10
(Legs) Legs/Shoulders
Hi-bar back squat 3x5
Front squat 2x5
Standing calf raises 3x12
OHP 3x5
Facepulls 3x12
Side lateral raises 3x10
5 days/week:
PPLPPxx
LPPLPxx
PLPPLxx (repeat)
Ab/core on weekends.
Am I committing any sins here?
I'll add deads when I can find a gym with more space
>>37087128
Please be troll.
What accessories should I add to SS? Already doing curls
>>37087449
Should i go from Reg Park's to this? Im pretty intermediate at this point and ive been looking for a new routine to put on some tone for my wedding in 3 months.
BF: 11.6
Weight: 147
>>37087698
You should lift
>>37087698
nigger
>>37087232
That's a list of exercises, not a program.
Can't really give any feedback from that.
>>37086924
https://scholar.google.com/scholar?q=glucosamine+joint&btnG
>>37087128
Here's what I'd suggest:
A
Bench 3x5 +1-2kg
OHP 3x5 at 80-90% + Push Press 2x6-8
Dips 3xAMRAP (bodyweight)
Cable Crossover 3x8-12
Triceps Pushdown 3x8-12 (if you want the pump and are not too tired already)
B
Barbell Row 3x5 +1-2kg
Lat Pulldown (chinup or closegrip) 3x6-8
Barbell Curl 3x6-8 (use a heavier weight)
Facepull 3x8-12
Hammer Curl 3x8-12 (if you want)
C
Squat 3x5 +2kg
Front Squat 2x6-8
Deadlift 3x5 at 80-90% or Snatch Deadlift 3x5 at 70-75%
Calf Raises 3x12
D
OHP 3x5 +1kg
Bench 3x5 at 80-90% + Spoto Bench 2x3 (2-4s pauses) at 70-80%
DB Incline Bench 3x6-8
Lateral Raises 3x8-12
Cable overhead tricep extension 3x8-12 (if you want)
E
Deadlift 1x5 +2kg
Squat 3x5 80-90% + Paused Squat 2x3 (2-4s pauses) at 70-80%
Barbell Row 3x5 at 80-90%
DB Supinating Curl 3x8-12
Calf Raises 3x12 (if you want)
x
x
Once you find working with your 5RM (1-3x5 +xkg) on the Intensity days starts getting too tough, switch to 2-3x3 (keep the same weight and same increments per week, do not jump straight up to your 3RM).
Once 2-3x3 starts getting hard to progress with, switch to 3x2 for 3 weeks, then 4x1 for 2 weeks, and then one last week doing 5x1 with 1RM attempts.
For all of these you keep the weight the same you were doing when reducing reps (don't do jumps in weight), and the increments every week are the same - except on the 5x1 with 1RM attempts, in which you try to add as much weight as possible.
After you've set your new 1RM, calculate your 5RM, deload from it a bit, and start again from the start.
Help pleaae. What is the difference between 5x5 and 3x8 lets say. I was doing Reg park beginners routine and then a friend told me that I should go with an split routine i think its called. For example i going Zyzz routine and it is a 3x8.
>>37087776
im a beginner on gslp
can i do more than 3x week? Like ill just use the same progression ie instead of axbxcxx ill do axbxcxa2
>>37087776
What do you look like? Post pics please. Non lewd ofc
rate? looking to add more exercises to the "B' day
ABC-repeating
>A
Bench Press 3x10
Bench press, 3x3 (3RM)
Incline/decline Brench Press, 3x8
Curls 3x10
Hammer curls 3x10
DB kickback 3x10
>B
Deadlift 3x5
Rows 3x8
Chinups 3x10 (weighted)
>C
OHP 3x10
Push press 3x5-10
Lateral raise 3x10
Squat 3x10
Decline ab crunches 3x12
Hanging knee raises 3x12
inb4 do SS
I did SS several years ago and didn't like the results
been doing a split for 2 months, focusing on bench and OHP and I've never looked or felt better
I want to start this SS based routine but I feel like it is a little lacking in the tricep area and I don't want to look retarded, so am I wrong in this assumption or should I switch out some exercise for another to target triceps specifically?
I'm switching out sldl with romanian btw
>>37088736
And front squats with back
>>37088736
That's not "SS based". It doesn't resemble SS at all. If you're not doing normal deadlifts or back squats, you're not doing SS.
Just add some fucking tricep pressdowns or something you fag. Stop overthinking shit.
>>37088830
Did you read what i said?
>I'm switching out sldl with romanian btw
>And front squats with back
Are you actually retarded?
>>37086763
>>37087108
Thanks. So its ok to do sets of 8 on front squat?
My delts grew pretty easily and I've gotten to the point where I'm extremely happy with them. Can I drop lateral raises and just stick with ohp? Or will that not be enough to keep my babies?
Just moved, know nobody, decide to get gym membership. Been sitting a lot, did some bodyweight stuff but nothing dedicated - 5x12 pushup/situp/squat, 5x8 chin up.
Got introduced to meme machines for muscle isolation, smashed through newbie settings... except for lower back torture device. Doesn't hurt, but clearly the muscles are straining.
Also be introduced to free weights.
squat ... limited by lower back
deadlift, again lower back.
Should i skip free weights and do stuff for lower back first or are compound exercises a good choice to strengthen that area?
>>37087776
Did you actually get to suck dick last night or is the depression slowly creeping up on you?
You can always come sit on my lap and I'll pat your head.
>>37086332
>mfw identikit
Assuming I won't have 2.5 and 5 lbs plates for at least a few months because reasons, what would be the best way to program a routine?
Should I just give up on linear progression on each workout and go full bro split?
I do have access to a lot of dumbbells if that helps
Hey trappy, last week I posted a 3day split based off 5/3/1 and you advised a squat/pull/press template instead.
I customized one like that based on the 5/3/1 full body theme except I added an assist move to each day to target arms, and instead of squatting 3x a week I just made it so I have a generally lower body move each day (squat, DL, and hang clean).
Here it is, AxBxCxx with 3x hill sprints a week.
A
Deadlift 5/3/1
OHP 5/3/1
DB rows, 2x8, 1xF (heavy set)
Dips 4xF
B
Hang Clean 5x3
Bench 5/3/1
Lat Pulldown 5x8
DB Side Raise 5x8
C
Squat 5/3/1
Snatch Grip High Pull 5x3
Incline DB Press 5x6
Curl 5x8
Any feedback on set/rep scheme as well?
I'm a skinnyfat looking to get serious about aesthetics.
Can anybody give me some hints about what kind of routine I should be doing to achieve something close to this body? Or at least what lifts I should focus on most?
Obviously low bodyfat is probably the most important factor.. What would you estimate this bf% is?
I already know I won't be able to get exactly this body but I'd just like to get as close as possible.
>>37088250
http://imgur.com/a/SKR7F
What does /fit/ think of coolcicada's ppl? Looking to start a routine primarily aimed at aesthetics in about 2 months.
>>37090208
>that moonface
>that fridgemode
>that nose
>>37090291
Good if you're on roids like coolcicada.
If not you'll have shit results.
>>37090208
>tfw traps look better than women nowadays
has science gone too far?
>>37090199
imo 11-13%bf with great lighting
consistency is the most important thing, pick something you'll keep doing and enjoy, I'm doing a modded version of this and enjoying it
>>37090291
I've taken a look at it, it's not bad at all.
The caveat is that you've exhausted linear gains already on a program like GSLP or SS and you don't really care about moving heavier weight. If you're at that point and your foundation solid, rock it.
>>37090347
>this is fridgemode
>>37090369
not far enough, when trap suicide rate comes down, then we can party.
>>37090291
It's a shitty meme
Incline 8-12x5-8
cable rows 5-6x10
Chin ladders
hypers 4-5x10
ab wheel 5xamap
upright rows 5x10-20
squats 6-8x3-5
lunges 2-3x15-20
off
cable row 6x10
ab wheel 4-5xmax
arms 3-4 sets
chins
ankle to bars
I fell off the ladder and wanted to get back in smoothly. I'm gonna do this for another 5 weeks.
>>37090381
Thanks. What would you recommend for ab exercises?
>>37090369
women are ugly because feminism! all you need to be is low test low bf% and then youre better looking than women kek
First day lifting in 6 years. Starting out slow because of my back issues and home gym.
>>37090438
look up tutorials on progressing to learn the dragon flag, its an ab workout and eventually you get to show off
>>37088736
Literally the only thing about that routine that resembles SS is that you work out 3 days a week.
Don't get me wrong, SS is shit and a good novice program like Reg Park's is infinitely better, but what you're doing makes no sense at all.
>>37090508
>SS is shit and a good novice program like Reg Park's is infinitely better
I wonder when this meme will end. The initial Reg Park program is very similar to SS. The thing is that the program you see around is actually for people who have advanced with his initial simpler program first. Just like you're supposed to add accessories to SS.
>>37088250
here you go
>>37087833
No one?
>>37087833
>>37091200
depends what your goals and preferences are, the reg park beginners will get you on track to make far better strength gains over the split, but if you want to lift for fun and more casually/possibly with your friend, could try the zyzz routine and see if you like it enjoyment wise.
trappy has info on rep ranges here
http://fitsticky.com/novice-programs/
>>37091272
>but if you want to lift for fun
i lift for strength and i think it's really fun. and im not fat either :(
hey trappy-chan,
I've been following the reg park's from thje sticky, but lately i've been busy on fridays way too often, and skipping a training, and 2 training days a week feels to light.
Is it possible to re-arrange the program to make from monday to thursday? It can be 4 days even, I just having trouble lately on friday and gym won't open on weekends.
>>37091496
ye, then stay on your reg park unless you've progressed enough to start an intermediate routine. I meant fun in the way of actually simply lifting for fun as opposed to strength for fun :3
>>37091518
why the fuck are you asking a tranny who has never lifted in his fucking life?
What a fucking pathetic general this has become
>>37087698
>BF
>11.6%
>>37091537
Well, you can answer too.
>>37091537
>why would you ask a scientist who has never been in space what space is like?
>>37091534
oh lel im not the original guy but thanks
>>37084536
What weightlifting routine can i do to add it to my calisthenics one, my goal is to get stronger and better in the 4 big lifts while keeping good endurance in running pushups pullups and situps, so far i've been doing a 4 day pushups/core-pullups/squatsx2 but i feel like it's time to add some weights.
>>37091581
That's why those scientists sent scientists into space. To see what it was like.
Rate my routine brehs, I based if off candito's 6 week kinda. It's mostly an experiment. Would u run this program?
https://www.dropbox.com/s/i501wf0am5irzbp/Plan%20number%204.xlsx?dl=0
>>37091740
They knew already
>>37087698
Youre like 17-20% bf, not 11%. You dont even have abs.
>>37091820
I wouldnt' even be able to lift for 6 days a week kek
Trappy can I see your bare asshole? It's shaved right?
You're Südbrazilien, right? Spricht Deutsch?
>>37084536
how does Mark just keep getting fatter?
>>37085201
Probably not newer then trappy to be honest
Hows this?
Center day:
3x10 Bench
3x10 Barbell Rows
3x10 OHP
3x10 Pull ups
Limbs day:
Squat 3x8
Deadlifts 1x5
Leg press 3x10
Skullcrushers 3x10
Curls 3x10
Center,Limbs, Rest, Center,Limbs, Rest, Rest
>>37092574
are you alternating your main lift every other day?
as in bench -> ohp on Monday
then ohp -> bench Thursday
Hey Isabel, how you doin'?
>>37090457
also 6'3, 230lb btw. I was going to do 5x5 but realized that SS said that only 3x5 was really needed. What should I do next?
My plan is on tuesday to do
squat 3x5
The Press 3x5
Power clean 3x5
And then do this on A B rotation 3 times a week while adding 5lb from the bar every time. I know I should do more, I just know that my form is most likely bad and I should be working on it from the lightest point while working at an at home gym.
>>37093048
don't tease us like this :c
>>37093114
Also I know this is the SS vs 5x5 argument, but should I substitute power cleans with barbell rows because I'm a beginner at a home gym?
>>37092071
>filename
>>37086691
How long does it take to go through each workout?
>>37087776
is this an updated routine of pic related?
>>37084536
opinion on fierce 5 novice routine?
>>37085206
apparently if this is an effective deterrent, make use of it
>>37090750
>>37093733
trappy didn't even reply to that entire thread
>>37093515
It'll do. Most basic novice routines are pretty close to interchangeable.
>>37084536
How's this I just made, I'm coming off 2 months of SL and want to start focusing on size and strength instead of mainly size. Also the workouts were taking too long
>>37094096
*Instead of mainly strength
>>37084536
To help yall,
https://www.youtube.com/watch?v=fEE3NSuelOM
(Trappy doens't know shit by the way...)
pls help what m i doing??? need some more shit for fem aesthetics thx. which day should ab stuff go under? reps/set??? weight ???
feel free to give more dank stuff for ass n legs
Day 1:
OHP 20lbs 5x5
Bench press 30lb 5x5
Chest press 5x5
Lat pull down 5x5
dumbbell bench row 5x5
lateral raise 5x5
Day 2:
back squat 25lb 5x5
deadlift 20lb 5x5
glute bridge 5x5
hip ab/ad 70lb 5x5
leg press 100lb 5x5
cable kickbacks 20lb 5x5
>>37092574
Kinda weird to put bench and OHP in the same rep range on the same day, maybe have one be 5x5 and the other be 3x10, then alternate.
Also, the deadlifts are quickly going to be way too much to do 2x a week, especially because you're doing rows the other days. That's too much lower back shit in general for the same reason. Maybe sub something like facepulls for the rows one day.
Skull crushers aren't the greatest idea after you're tired from deadlifts, might want to sub cables for tricep work.
>>37094449
Dropped, this mi goal
>>37094449
Just do a real novice routine, that shit you wrote out is basically p90x retard mode
>>37094462
thanks, what's wrong with having OHP and bench as same rep?
Should I increase the weight of the deadlifts if I'm doing them less?
>>37094478
are those mainly for strength building or body build
>>37094502
The goal is to increase all your weights, isn't it?
5x5 is a much different intensity level than 3x10, presumably because you'd be doing the very most weight you could either put up for 5, or for 10. It's usually measured by a percentage of your "one rep max". So you might do a set of 5 at 80% of your max, and a set of 10 at more like 50%
The different rep ranges do slightly different things- lower tends to be more for power and strength, higher is for muscle growth, form, and endurance.
>>37094524
At the beginning, there isn't much of a difference between strength and bodybuilding, you just have to learn how to move a decent amount of weight in the proper fashion to not hurt yourself.
A
Squat 2x5, 1x5+
Dip 5x5
Chin-up 5x5
Box Jump 7x2
B
DL 1x5+
Dip 5x5
Chin-up 5x5
Lunges 3x10
AxBxAxx
Goal is to get good at chins, dips and vertical jump. Am I missing something?
AxBxAxx. BxAxBxx
A.
Squat 3x5
Yates row 3x8-10
Bench press 3x8-10
Skullcrushers 3x12-15
Lateral Raise 3x12-15
B.
Overhead Press 3x8-10
Weighted Pullups 3x8-10
Romanian deadlift 3x10
Ez bar curls 3x10-12
Rear Delt flies 3x12-1
Opinions?
Goal is aesthetics and 3 days a week.
>>37084536
Hey trappy, my trans girlfriend is pre-op and not taking hormones right now but has extremely abysmal test levels.
She's also 18. What advice would you give to her to look as feminine as possible through training? She afraid she'll put on a ton of muscle and look manly.
Also, do you think she should start taking hormones now while her boneplates have't fully hardered yet? Do you think that would have an effect?
>>37094611
Have your presses be 4x6-8
>>37094612
if trappy is anything to go by, i'd be getting her on the hormones asap dude
>>37084536
Dear Trappy, I am coming up to summer and my job is ending. I was wondering what you think about this autism:
Mon: Chest and Triceps, Rest eat etc. Then Upper back and biceps later in the day
Tues: Legs and cardio
Wed: Repeat Monday
Thursday: Repeat Tuesday
Friday: Repeat Monday
Sat: Repeat Tuesday
Sun: Rest
>>37094748
If you are roiding 8/10.
If you are not roiding absolute zero/10
curious what you guys think.
been very happy with this for a few months. the only change i might have to make is breaking up back/shoulder day. heavier deadlifts are really starting to drag down the rest of the workout. also upping squat volume
schedule is ABCxABC with an extra rest day every other week or so when i need it
Back/Delts
Deadlift - 3x5
BB row - 4x10
OHP - 3x8
Lateral raise - 4x10-f
RDF/Reverse fly - 4x12-f
Pullup - 3xf
Lat pulldwn - 4x10-f
Legs
Squat - 3x5
Romanian DL - 4x10
Leg curl - 4x12-f
Leg ext. - 4x12-f
Chest/Arms
Incline bench - 3x8
DB Bench - 4x12-f
Pec deck - 4x12-f
Low cable crossover - 4x12-f
Rope tri pushdown - 4x12-f
One arm tri ext. - 4x12-f
Two arm tri ext. - 3x8-f
Hammer db curl - 4x10-f
DB preacher curl - 4x10-f
EZ bar 21s - 4x21
>>37094763
Not roiding, its just that no matter how heavy I lift one day later my doms is gone and I feel ready to do it all over again. I eat lots of really good foods and no booze with plenty of rest
>>37086867
nice meme
what is periodized training
Do you cant to cut your benis trappy?
>>37095765
I hope she never gets rid of her perfect benis
>>37087698
>weight: 147
how tall are you?
>>37084536
Mon (Pull)
Power Cleans
Pullups
Curls
Shrugs
Tues (Push)
Bench
OHP
Wed (Legs)
Squat
Deadlift or RDL
Thur (Pull)
Rows
Pullups
Curls
Shrugs
Fri (Push)
OHP
Bench
Sat (Legs)
Deadlift
Squat
Rate and tell me glaring flaws please
Could add dips or incline bench as a finisher on push days, also put in front squats instead of squats on one of the leg days.
Sage
What's a good routine that doesn't use weights/lifting?
I won't have access to a gym for the next 6 months
I expect to lose some gains but I want to stay fit
>>37094611
8-10 isn't better for hypertrophy. Read the "routine tips" section on http://fitsticky.com/novice-programs
>>37094612
I only started training after HRT, so I can't say.
I don't see any reasons to not start HRT though.
>>37094599
I'd switch lunges for front squats. They are gonna be more useful for your vertical.
Power Cleans and Power Snatches are good to train explosion as well.
>>37094096
That's fine.
>>37093497
No. Different split (PPLPPxx vs PPLxULx), different goals, different routine.
Programming follows the same basis though.
>>37093048
That's not Isabel, that's Rippetoe.
>>37097828
That's nothing but a list of exercises. I can't give any feedback without you showing what the actual programming is.
>>37094983
Are you on gear?
>>37094983
try this
Back/Delts
OHP - 3x8
Lateral raise - 4x10
RDF/Reverse fly - 4x12
Deadlift - 1x5
BB row - 4x10
Pullup - 3xf
Lat pulldwn - 4x10-f
and stop failing on everything
>>37099043
Just do callisthenics or swimming or practise a sport.
>>37099080
>>37094611
>Goal is aesthetics and 3 days a week.
>Obviously doesn't care about strength
You and some anon went on for 500+ posts about how high reps is fine vs. your stance of "not really" for those that don't care for strength. You then
referred them to the same exact page of your website stating that you agreed that lifters not caring for strength would be fine doing 8+.
>Now giving opposite advice and staying to 5+
This is advanced level shitposting right here.
What's closer to a dips antagonist, chinup pullup or rows? And incline benches?
>>37099184
I'm not giving the "opposite advise" though. I didn't even give any advise.
Coming fresh off of SS, looking for a 8 week hypertrophy routine.
Anyone has experience with PHUL?
>Monday: Upper power
>Tuesday: Lower power
>Thursday: Upper hypertrophy
>Friday: Lower hypertrophy
>>37099235
It's a bad program and a meme routine.
http://fitsticky.com/intermediate-programs
>>37084536
>New sticky
Why is it not in the sticky yet?
And why does it not have SL listed underneath novice programs?
>>37099289
>Why is it not in the sticky yet?
Because it's not finished yet.
>And why does it not have SL listed underneath novice programs?
Because I don't recommend SL for a plethora of reasons.
>>37099219
The anon stated training high reps is easier to deal with failed reps and easier to do without a coach or trainer but still gives the same amount of hypertrophy
>8-10 isn't better for hypertrophy.
>Then recommends to read routine tips
While you aren't outright saying 8-10 is less optimal or even not equal, saying it that way implies you're saying it's worse.
The anon you're responding to never said they thought it was better for hypertrophy. Telling them it isn't without it ever being mentioned implies you're saying it's suboptimal. By then referring the person to your website it implies even harder that they should change their routine by changing the reps/set since the only two sentences are summed as:
>8-10 isn't better
-If it isn't better, than what? It must be worse. Unless the next sentence disproves this I can only assume this is meant
>Go to my website and read this
-doesn't counter first sentence so based on the rules of English I assume these together mean that the routine needs work because it has 8-10 reps. Therefore 8-10 reps must be bad. Because only hypertrophy is mentioned, 8-10 reps must be bad for hypertrophy.
Either the sentence structure was bad you didn't mean to implie 8-10 reps is bad or you are retracting your point from yesterday. Grammar usually doesn't matter but in this case the way it's worded completely counters what you said earlier.
>>37099313
his hands are smoking!!
>>37099450
he's using chalk (ie socially acceptable cheating)
>>37099445
i personally would stick to 8-10 reps after you do an exercise or two in the 3-5 rep range. the intensity at 5 reps gets to you after a few sets. 8-10 is just easier to deal with.
>>37099313
Why would you allow your personal opinions to influence what goes into a resource that is going to be relied upon by so many people?
SL is very widely regarded as a great novice routine, in and outside of /fit/. Additionally, there are countless anons who have had fantastic success with it.
Not trying to argue, but I do want to understand, since you know a lot more about this than I do.
>>37099445
Should I even bother reading a wall of text arguing against a strawman of me?
>>37099264
>http://fitsticky.com/intermediate-programs
So which one of these 5 is hypertrophy oriented?
All seem strength oriented to me
>>37099470
"Widely regarded" doesn't mean it's actually good. Just means the marketing team did a good job.
It's not just opinion, there are many objective issues with SL regarding its programming.
Not a surprise that SL was actually made by a marketing team, not a coach with experience.
>>37099489
Read the "routine tips" section on http://fitsticky.com/novice-programs
>>37084536
So I'm paranoid but since I've been put on SGAs I've been going out more since I live in near constant fear of being attacked what can I do to minimize damage taken? aka how do I get into fighting shape, I have access to an exercise bike and dumbbells would someone write me a routine or tell me about one that's good for fighting?
>>37099502
>SL was made by a marketing team
Actually didn't know that, thanks for sharing.
My next question, which I'm sure you're sick of seeing is: What's you're opinion on greyskull when compared to more traditional novice routines like SS?
Is it a viable alternative for a past-beginner lifter who wants to continue focusing on strength?
>>37099313
> I don't recommend SL for a plethora of reasons.
How high on your own farts are you? It's just SS with 5x5 sets
>inb4 5x5 is not good enough for her majesty
Then we'd have a kek. I'm not saying it's better than 3x5 btw.
>>37099575
also I have 30-60 minutes a day to workout
>>37099474
No, you shouldn't. And by extension I'll throw all hopes of decent discussion out the window as this thread is an extension of one mind.
>>37099648
I'm curious about trappy's opinion on doing SL with 3x5 (just like SS) instead of 5x5.
Is SS a meme? I've never lifted before so my form will inevitably be shit, but I want to know if that's the best program for complete newfags.
>>37084536
So right now i'm doing a Pull/Push/Legs&Shoulders routine(PPLPPLx)
Would i get better results from doing a Push/Pull/Legs&Shoulders routine? if so, why?
I do shoulders on legs because i really can't do much more on push day after chest and tri's.
Is 6 day PPL routine a meme?
>>37099693
I did that and it's retarded AF. T-rex mode for sure and also you end up 12 months later not knowing how to powerclean.
For reference, this year I switched to the novice version of SS in Practical Programming and brought my symmetricstrength score to the positive while adding 50 kilos to my total. My back is still lagging behind today.
>>37099738
It's probably better to keep pull between push and shoulders, since push day does technically affect your front delts
>>37099696
if you want to actually get stronk i'd some sort of barbell based program and just practice the lifts.
You can always fuck around after that and do some curls if you want.
>>37099696
SS (the book) will teach you how to lift in detail, so read it.
Actually doing SS+GOMAD is your choice. Looking back I wish I had done both as written desu even at the cost of transitionally becoming a fat fuck, it could have probably saved me a whole year of "intermediate" "training".
T-rex is not a meme, btw. Even without GOMAD (like this cheater).
>>37099901
GOMAD's for building weight, right? I'm already fat, so I guess I need to work down to a better weight before trying to build back up in muscle.
Any suggestions for a routine during my first cut?
>>37099648
>How high on your own farts are you? It's just SS with 5x5 sets
there are many more differences than that. she knows this
>>37099941
>GOMAD's for building weight, right?
GOMAD is for underweight young males who need to gain weight quickly. you don't seem to be in that category. the book also explains how someone like you should eat
>>37099954
Thanks, I'll look into getting a copy.
>>37099967
you should get a copy for the lifting advice. the diet advice is very common sense, i.e. eat in a way that makes your waist size slowly go down, but enough to make progress on the lifts. a person above 20% body fat should be getting leaner while a guy with 10% body fat should be bulking hard. it's not groundbreaking stuff
>>37099825
See, that's what made me want to switch my routine up.
I'm going to try this for a few months and see if I can progress more than I am right now.
so I've been lifting on and off for a while now. I'm also doing some martial arts which is my main thing I guess. I don't really care about lifting but would like to do so for to get stronger for my martial art.
What routine should I do? I've done PPL for 6 days and Upper/Lower 4 days.
>>37085253
it's full of dead links
>>37099770
Makes sense. Looks like I'm gonna switch to greyskull for the remainder of my noob gains.
Also, trappy, would you be interested in having an actual web developer (myself) helping you with this?
Making a real site might be better idea than using squarespace.
>>37099946
>powercleans for rows
Even xe has ditched the powercleans, they're hard to learn and will fuck you up along the way
>DL every two workouts instead of once a week
Deadlifting is fun, and learning it takes work. I wouldn't object.
Das it.
>inb4 m-muh accessories
They are cancer and will "distract you" from the lifts that matter (not in the psychological way). Listen to Rip, trust the people who know, they all agree: CANCER.
PPL vs UL
Wut do?
does a 5-day bro split work?
>>37084536
Trappy could you Please make a strength hypertrophy routine for beginner
4 day preffered
>>37100173
Both have their merits, Google around for a bit.
>>37100181
Yes if on juice. No if natty.
However, doing a 5 day split is still better than not working out at all. You'll make some progress, but it will be very far from optimal.
>>37085201
your newfag is showing
>>37100187
Just pick a strength routine from the wiki and add some bodybuilding accessories (no more than 2) to the end of your workout.
As a beginner, strength is going to lead to hypertrophy. And it's a lot easier to focus on and measure your progress with.
>>37100143
>Even xe has ditched the powercleans, they're hard to learn and will fuck you up along the way
this is wrong and tells me you've never actually done power cleans in your life. they're easier to learn than the squat, and the injury potential is very low due to the low weight used, especially in the beginning.
>Deadlifting is fun, and learning it takes work. I wouldn't object.
I'm not sure what you're talking about. SS has you deadlifting every single workout in the beginning and every other workout after that. neither program has you deadlifting once a week
>Das it.
it's not. you're forgetting things like starting weight, rest, the fact that SL has a glaring hole in it by not including chinups, and all the little thing that rip gets right and mehdi has no clue about. plus the fact that SL is a blatant ripoff of SS.
>>37100202
I did already, I feel like PPL will give me better slightly better gains at expense of more time spent in the gym.
I'm not sure how I will about commiting 6 days a week to gym after relatively low volume SS.
>>37100187
>Trappy could you Please make a strength hypertrophy routine for beginner
she would tell you that there's no difference between strength and hypertrophy for a beginner. the key to hypertrophy as a beginner is good diet combined with a good routine based on the main compounds. this thinking that muscles only grow if you do high rep isolation exercises is retarded.
>>37100293
4 day might be an easier transition for you.
And speaking from personal experience, I've had great results from 4 day programs.
>>37093279
Usually a little bit less than 90 minutes
>>37100252
>you've never actually done power cleans in your life.
Been doing them weekly for years.
>they're easier to learn than the squat,
AYY LMAO
>and the injury potential is very low due to the low weight used
You must have had good mobility from the beginning. Badly racked sub1pl8 weights have the potential to fuck every joint from fingertips to shoulder (talking from experience).
>SS has you deadlifting every single workout in the beginning and every other workout after that. neither program has you deadlifting once a week
I admit I haven't checked it out in a while, but I thought it was once a week my bad then (mix it with TM sometimes). One less difference between them too.
>starting weight
Minutia. I agree that noobs can't possibly know what 50% of their squat is. I fail to see the difference in practice, tho, their numbers will be changing very rapidly.
>rest
>3-5 minutes rest after a challenging set of five reps is key to get stronger
I agree with this statement taken from the SL site. How does it differ from SS? More minutia btw.
>glaring hole in it by not including chinups
I like them too, but progressively loaded Rows every other workout sounds alright.
>+little things
>SL is a blatant ripoff of SS.
My point exactly. There can't be a "myriad of reasons" why SS is superior to SL because one is a ripoff of the other. I also doubt when people say SS or SL they mean the book or the webpage, they mean the 3x4 templates.
- SL has you start with babyweights. It will take you forever to actually start getting stronger. SS, on the other hand, tests you on the first workout and let's you kickstart progression
- SL has you add 2.5kg on every workout. This will make progression incredibly slow on the beginning, and incredibly hard after a month or two. SS, on the other hand, has you add as much as 8kg to your deadlift on the first few workouts, and it eventually lowers progression on certain lifts like the ohp and the bench to 1kg per workout. This means you will not get stuck on the 50kg-ohp-deload-loop everyone who does SL gets stuck on
- SL was "written" (copy pasted in a dumb manner and without any thought behind it) by a marketing team with 0 coaching experience, and is targeted towards couch potatoes. SS was written by an ex-professional athlete and a coach with over 3 decades of experience
- SL only has you work your floor pull 1.5 times per week. SS has you work floor pulls 3 times per week, 1.5 deadlifts (3x at the start) and 1.5 power cleans. This means you will get stronger on your deadlift doing SS, since you will be training it a lot more
- SL has you do barbell rows, SS has chinups. Chinups are a better back-builder as the range of motion for the lats is way longer. Not only that, but chinups will give you good biceps development, while rows won't as much. Only reason you should do rows instead of chinups as a beginner, is in case you can't do bodyweight chinups and the gym doesn't have an assistance machine or lat pulldown, and you're too lazy to do negative reps.
- It's way easier to finish 3x5 sets with perfect reps than 5x5 sets with perfect reps. Not only that, but doing 5x5 will exhaust you before the next lift
- SL tells you to deload too much. SS, on the other hand, only tells you to deload if it's 100% necessary
- SS trains both strength and power, and it trains your traps and upperback a lot more with the power cleans
>>37100828
- SL has you start doing a fuckton of volume. SS has you start doing only as much volume as needed. This means that once progression starts getting harder, and your body gets used to the volume, you can add extra volume to SS to keep progression rolling further. With SL, you don't have anywhere to go besides actually lowering the volume to 3x5, which is counterproductive.
- SL was made to sell a mobile app. SS was made to get you fuarking strong.
Only reason SL is a popular meme is because of marketing efforts. They launched a good mobile app when the market was still untapped, and that made it really popular among normies.
Not only that, but they paid a bunch of personalities of the fitness industry to shill for their program.
Rip, on the other hand, was pretty retarded when it comes to marketing and didn't put much effort into it, and only released a mobile app a few months ago, years too late. This means the only people doing SS were people who were lucky enough to join a gym with a SS coach, or did research and visited lifting forums. Marketing fail 101.
Over the years, a bunch of novices "graduated" from SL with slow progression, but they got ok-tier results and now recommend it all the time as if it's "as good as SS".
Thus, SL became a huge meme even though it's utterly awful.
>>37085206
>He never claimed it was his own knowledge
>If the fitness knowledge is from rip, it's safe
>If people ask questions they can expect a serious reply from him
What have you done, personally, to improve this board? Whined at some guy who got his dick chopped off, that's what.
Shame on you
>>37100849
>>37100828
Saved, thanks. I've been doing SL for two months and was still seeing great linear gains, but I probably would have fucked myself up if I hadn't seen this and kept going.
>>37100849
Trappy, when completely relaxed my shoulders tend to roll a bit forward still.
I've already come a long way in fixing front/back imbalances but I really really really hate rows.
What kind of exercises will help to pull my shoulders back when I relax? What muscle groups should I target to get everything back where it belongs?
>>37100982
face pulls
>>37100828
>complaining about starting light
Your other coachfu (Sheiko) thinks it's alright. Gotta learn to walk before you can run, not everyone is born knowing how to lift or has a coach around to physically correct them. I have no shame in saying it took me a very long time to learn the lifts, even after going through SS multiple times, the videos of Rip coaching people, and practicing with an empty barbell in my room.
>>37091518
Pls respond
>>37101017
>It took me a very long time to learn the lifts
I know this feeling all too well. It actually took me years to learn to DL properly. I studied relentlessly and even recorded my sets, but for some reason they just never felt "right".
I just recently figured out the correct positioning for my lanklett body and now they feel amazing. I understand now why everyone else gets hyped over deadlift days.
>>37099658
If you wanna have a decent discussion, you don't start arguing against a non-existant strawman you made up.
I'm not here to defend your imaginary points from this imaginary person.
There's literally nothing wrong with doing 8-12 reps. If you read the website and look into the programs I've written, you'll see it's a rep range I use often, for many reasons.
The problem is that people have a misconception that it's "better for muscle" growth, thus when I see routines like >>37094611 I always direct them to reading the section on the website written exclusively to educate people on rep ranges.
Working exclusively with 8-12 reps, though, is just not give them much progression at all. They will train for months and wonder why their lifts aren't improving, even those who claim they are "only lifting for aesthetics".
Not only that, but after their initial gains start hitting the brake and they can't see much muscle growth from one month to the next, they will get demotivated and stop lifting.
This is a major reason why people who lift for "aesthetics" end up either quitting, incorporating strength training into their program, or hopping on roids. Muscle growth is simply too slow to keep yourself motivated through it after the initial year (or less).
Strength development, however, can keep going up steady for years on end. You'll always have a tangible goal, and be able to measure your progress and stay motivated.
But if you wanna work exclusively with that rep range, for whatever reason, and genuinely don't care about lifting light weights exclusively, you're free to do so. Do whatever you find fun. Your diet and consistency is gonna be a lot more important than any of this.
>>37101017
Keep in mind Sheiko's novices are young kids and teenagers. He doesn't train young adults as novices.
Not saying training technique isn't important though. That's why SS has you do 6-8 warmup sets beforehand, including two with just the bar.
Also, you start light on SS.
>>37101061
What did the trick for you? I have trouble 'feeling' my DL. There are days when I just rock them, but I can't ever seem to find out what I do different.
>tfw I suddenly added 15kg to my deadlift
>tfw a month later i had regressed down below 150kg.
Sucks
Thoughts?
I have pretty strong legs from doing SS but feel like my upper body is lacking and I have a month and a half before I'll be taking a month long summer break.
Am I being a too big faggot if I only do leg portion of PPL once a week?
>>37101097
3x10 isn't light
3x5 isn't heavy
If you want feedback on your short periodization blocks and progression scheme, you have to at least use % or RPE or whatever.
I'd recommend you dial down on the accessories and put a bigger focus on the important stuff - and increase the frequency of the main lifts.
>>37100982
Fixing your posture is a lot more about concious effort than doing exercise X in the gym.
You can do infinite amounts of facepulls but if you don't consciously fix your posture, you'll always be slouching forward.
>>37101124
Training your legs less doesn't mean you'll make more upperbody gains.
You can do whatever you want though.
>>37100187
http://fitsticky.com/novice-programs
http://fitsticky.com/texas-method
http://fitsticky.com/intermediate-programs
>>37100173
PPLxFxx
PPLxULx
PPLxPP+Lx
ULxULxx
among others
See http://fitsticky.com/intermediate-programs
and http://fitsticky.com/texas-method
>>37100062
Start with something from http://fitsticky.com/novice-programs
and move on to http://fitsticky.com/texas-method once you've made the initial beginner's gains.
>>37099758
Yes. Good if you're on gear though.
>>37101222
I know, however I feel like laziness will get the better of me on Saturdays when I will have to go do my legs
>>37101280
Just do Pull+Legs then.
There are some examples of PPL splits on http://fitsticky.com/texas-method
If you wanna train for 5 days you can do PPLxPP+Lx - if training legs only feels boring.
>>37101222
can you wish me luck today for school??? thanks
>>37101374
Good luck on school senpai, and remember https://www.youtube.com/watch?v=iEqRE0DChEY
Who else /6xupperlowerperweek/ here?
>>37101222
>Fixing your posture is a lot more about concious effort than doing exercise X in the gym.
>You can do infinite amounts of facepulls but if you don't consciously fix your posture, you'll always be slouching forward.
My impression was that curl bros who only train mirror-muscles will have strong enough chest muscles that their shoulders are "pulled" forward. My question was more about if there's any back muscles that has the reversed effect.
>>37100947
>Whined at some guy who got his dick chopped off
Trappy hasn't chopped her dick off.
>>37101408
thanks trappy, you have a good day too. your video reminded me of this cringe
https://www.youtube.com/watch?v=pJfRmTI7Dx4
>>37101451
Rear delts and lower/mid traps.
Basically do Chinups. Facepulls are good as accessory too.
>>37101460
> her
Cutting routine.
>>37101320
Ty that looks pretty decent, I might actually do that, extra volume on friday, but have entire weekend to rest
>>37101460
Maybe he's planning to revert to his male form after age starts to show. It would be kind of genius, the best of both worlds: "female" youth and male maturity.
>>37101511
You should patent that shit.
>>37084536
alright man i think thats enough now, time to kill yourself!
>>37101511
Do your chinups senpai.
>>37101599
>Implying I can do a single chin up
Will start having a go when I hit my weight target though.
>>37101633
thats why god invented the lat pulldown machine
>>37101661
I used to mix that shit in with my routine but now I've started working out in the morning before my shitty job, every set is precious and I can't be assed to get out of bed 15 mins earlier just to get to it.
inb4 never going to make it.
>>37101633
That turret is gonna catch fire fast when that starts firing...
I'm doing this routine
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
I don't feel like doing a bunch of isolation work on the legs
so I wondered if it was okay to put deadlifts on leg day
and just keep rows and chins as the main pull movements
>>37101692
It won't
>>37101494
Alright, heading in the right direction then.
Thanks mate.
Really appreciate what you're doing here on this site, even if others are too focused on trivial shit
>>37101841
>I'm doing this routine
>https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
I'm so sorry.
>>37101901
what's wrong with it? I want to do a 6 day routine because my type 1 'beetus gets better when I lift weights
so short workouts 6 days a week keeps it more stable than 3 day fullbody
>>37101599
Is there any good literature related to the the Texas Method? Preferably books > internet websites.
>>37101974
Practical Programming has a pretty big chapter on it.
Lascek has two e-books on it as well.
>>37101841
>>37101950
The primary movers of the deadlift are your quads, hamstrings, and glutes.
So yes, it's a leg exercise.
Reddit's PPL is a mess to be honest. You'd be better off programming something yourself.
>>37101900
ty senpai
>>37101950
please answer this guy without just knocking it because its reddit lel. also interested in a 6 day routine
>>37101900
[the specifics of a novice routine and to some extent an intermediate one are trivial shit as well]
>>37102024
what about this one? if not could you suggest a 6 ppl that is good and wont lead to imbalances
https://www.reddit.com/r/bodybuilding/comments/27k6ea/if_you_had_to_recommend_a_pushpulllegs_routine/
>>37102071
How long have you been lifting and what are your current numbers and bw?
There is a routine made of 4 workout days followed by 3 rest days?
Gym is closed on weekends and currentely I can't go on fridays.
