Previous thread >>37105332
>speedos 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
>>37132871
hi trappy, plz make this face for me
>>37132871
Deadlift specfic routine
Conventional PRs
>545 from 2.5" deficit
>565 from floor
So, the plan is to do the following 3x per week
135x10
225x10
315x10
365x10
405xAMRAP
Once I hit 405x10+ progress up to 425 until I hit 10+, 440, 455, 470, 485, and finally 500x10. Once I hit 500x10 I'll retest my max single.
All of these sets will be done beltless and strapless.
Long term goal is 635x1 as a 181 lifter for that 3.5xBW ratio.
Day 4 will consist of back and bicep work.
I'll also be squatting 3x a week moderate volume, moderate to high intensity.
Deloading every 4th week to a max set of 70% current 10rep max.
>>37127762
>>37128379
Are you feeling pain with both squats and DLs? DLs should be relatively easy on your knees, unless you have a legit injury.
As for squats, lowbar while sitting back is probably the easiest variation for the knees, because of the reduced knee travel.
Box squats are a good alternative.
In case knee pain doesn't settle down, you can sub for Split squats. The vertical shin angle makes it very easy on the knees.
If you're feeling pain it's always important to check with a doctor. You don't want issues that could easily be resolved and treated to get worse.
>>37132885
Ahegao!
>>37128822
There are many things that could be causing lower back discomfort.
When you're home, stretch your hamstrings, glutes, and quadratum lumborum.
And don't skip your warmup sets.
>>37132871
what do you think of gzcl and his programs, specifically Jacked & tan?
>doing starting strength
>snapped up my lower back
>can't DL, squat or power clean
What should I do?
>>37132871
Trappy can you let me know if my PPL routine is alright?
A
Bench Press (might use DB) 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10
B
Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10
C
Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Leg Extension 2 X 10 - 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15
ABCxABC
Should I change a exercise(s) or is this complete shit?
>>37133352
Also should I do ABC heavy, rest, abc light?
>>37133345
BENCH ONLY
>>37133345
Read the book while you recover, jackass
>>37133197
life is suffering
So I'm 2 days into SS 3x5 with rows instead of cleans. Will be increasing everything by 2 2.5s every time I go with 2 warm up sets. I'm starting with just the bar for everything but deadlift that has 1pl8 to practice form and make sure I dont snap my fucked up back. This weight makes me feel great about OHP but bullshit with my squat. How do I judge what 80% is? Is it worth trying to figure out, or does the fact that I havent lifted in years say I should just keep adding 5 lb for everything until I stall on something? Also I have to do the OHP sitting because lolhomegym. So it looks something like:
A
Squat
45x2x5
Bench
45x3x5
Deadlift
135x3x5
B
Squat
45x2x5
50x3x5
Sitting OHP
45x3x5
Standing Row
45x3x5
Is this gonna be fine for starting gains? I'm feeling fucking great 2 sessions in.
>>37133470
Read the book
You don't need to figure out any percentages
>2 sets of squats
>3 sets of deadlifts
What the fuck are you doing?
>>37133558
That was my warm up now that I'm beyond the bar.
Also I misstyped that. I only did one set of deadlifts.
I just reread the programing chapter of SS. I states what increases of weight for what exercises. I don't see what weight to start at beyond just the bar.
>>37133747
http://fitsticky.com/starting-strength
http://fitsticky.com/novice-programs
>>37132871
Trappy can I cut with out doing cardio and just lifting/diet also doing a ec stack or should I do some form of cardio 1 - 2 times a week?
I'll be back tomorrow, gotta finish some stuff for the class in a few hours.
>>37133758
Yes you can.
>>37133787
Thanks, I hate cardio
>>37133758
>>37133787
>>37133794
This whole sequence just shows how fucking stupid "trappy" is and how blind his autistic followers are
>>37132871
that press is fucking beast,
fucking clean as fuck form overall, all my respect
AxxxAxx
Chest press 3x6-8
Shoulder press 3x6-8
Seated Rows 3x6-8
Leg press 3x6-8
Dips 3x12
Then ill train abs and do pull ups twice a week on rest days. Is this more or less ok? Goal is purely to look good hence all the machines. I plan on swimming too so there's that. Am I all good to go trappy?
>>37133850
>>37134258
You need way more back work, amigo.
Pls comment on routine, especially wondering if of each muscle group is equally and adequately represented, and if the push/pull ratio is ok
AxBxCxx
OHP 5x3
Deadlift 5x3
Lat pulldown 5x6
Dip 5xF (max 6, until 5x6 then weighted)
hammer curl 6x6
B
Bench 5x3
hang clean 5x5
db rows 5x6
>Cable fly 6x6 - should I remove? Too much chest work?
Tricep pushdown 6x6
db side raise 6x6
C
Squat 5x3
high pull 5x5
Dumbbell bench 5x6
curl 6x6
Overhead tricep extension 6x6
facepull 4x9
>>37134390
i personally would replace the lat pulldowns with pull ups, cleans in sets of 3 or less, and increase squat frequency
Hey trappy I'm doing greyskull lp and need some advice.
I feel like I'm not gaining strength in my deadlift fast enough. I put 5kg on my squat every week but only 2.5kg on my dead, because i'm squatting twice yet deadlifting once.
What can i do to get around this? should i start adding 5kg to my dead each week instead of 2.5? I'm at 2pl8 at the moment and I just wanna get to a respectable amount
>>37134425
you could increase deadlift frequency/volume or deadlift before squats
>>37134439
What do you mean?
>>37134417
>>37134417
Too fat for pullups but will definitely do so once I can
Will also make the hang cleans 5x3, or is that too little volume?
I should mention I do hill sprints on my days off, hence the squat frequency.
Thank you
How would I program my squats if I wanted to squat 6 days a week with a rest day on Sunday?
>>37134561
The first question is what you're trying to get out of your squatting. The second is what else you're doing training-wise.
Give us those and we're in a much better position to help.
>>37132871
How do I fix my sciatica. Cannabis helps relieve the pain every three days so i can lift fine, but I want it to go away forever because I'm sick of being a hippy
>>37134292
>dat trip
>>37134453
isntead of just doing 1 heavy set of 5, do a few sets afterwards of a lighter weight. basically increase volume
>>37134486
5x3 is fine for cleans in volume. i personally would do either a power or full clean, not a hang. it's easier to progress in weight that way.
>>37134706
Thank you.
>>37134578
I'd be fine with just squatting, deadlifting, and doing rows.
As for the squat, I guess just strength and size gains. As well as to see the poundage go up.
I just can't deal with rest days right now; it makes me feel too shitty.
ABxABxx
==A==
OHP 3x5
Flat Bench 3x5
Squat 3x5 (not including warmup sets for these 3)
S1- Ez-Bar Curl 3x10
S1- DB Front-Lateral Raises 3x10
S2- Cable Triceps Extension 3x10
S2- Cable Face Pulls 3x10
(supersetting to save time at the db rack / cable machine in a busy gym)
==B==
Deadlift 5x3
Wide/Close Grip Cable Pulldowns (3-5)x8
Bent-Over Barbell Row 3x8
DB Single-Arm Rows 3x8
Ez-Bar / DB Decline Pullovers 3x10 (these are fun at the end.....)
Abs (whatever)
I'm basically a beginner, but I've been lifting for 6+months and this is what feels good to me so far. I like T-bar rows but they are more of a 'fun' lift, BOB gave me better results once I figured out the proper form (I think :] )
I work a decently physical job (which I like, since I'm a fat from birth and tired of it) so I've settled on 3x5 rather than 5 sets; I just don't have the wind to add that much extra stress on my body for no real gain since it's the rest and food I eat that really determine my gains (I've learned that much at least).
My only goal within the expensive-ass tiny local gym is to lift large heavy things that I can't store at my house and shit in their toilet while my power level steadily increases until it blows the roof off the place, so I want to maximize my big 5 lifts, but I also want to focus on my lats until I can do a legit pullup on my own. Do you think this is a good "beginner's X-5 routine with accessories" workout that I can just press on with? Can anyone recommend a single really good freeweight/cable exercise to help boost my lats/upper back until I can do a pullup on my own?
>>37134425
SS has higher deadlift frequency, so you can just do that with an AMRAP set if you want.
ICF 5X5 made into 3x5
is that legit?
so pretty much SS with accessories
What is the website that gives you routines based on your end goal Ex. Military, strength, muscle gain, fireman ect.
>>37136161
Bump, interested in this
>>37132871
How good are powercleans for targeting lower back. Also, can you recommend a routine for increasing flexibility (Aiming to get that Tian Tao form)
>>37136676
Isn't that squat too deep? My trainer said that the quads 'deactivate' when they're that low. Is he wrong, or is this a meme.
>>37136676
>>37136690
>These are the people on trappy threads.
>>37136915
>these people post on /fit/ in the first place
Guys cmon
>>37136915
same faggin much?
>>37136690
>>37136676
>>37136915
>>37136941
>Why would i samefag you socially delusional homosexual.
>>37136957
you dont have to projecting this hard dude.
>>37136161
>>37136167
Literally just do SS.
I've been noticing some kind of imbalance during skullcrushers, my left arm is weaker than the right. Should I start using dumbbells? What exercise could I do instead of skullcrushers with DBs?
>>37138180
DB Skullcrushers?
>>37136135
Too much stuff, some of it not even very useful.
If you want accessories I'd recommend something like pic related instead.
You can change things around obviously and customise it, just be concise and have a purpose for everything you change.
>>37134561
There are too many different opinions and methods on this.
My personal opinion is, stick to squatting 3-4x times per week unless you're roiding. And even if you're roiding, take care and be careful not to get injured.
Some people will disagree, though.
>>37134990
If the problem is rest days, why not just do a split, or a lighter activity like swimming?
>>37134425
I'd recommend doing SS. If you like the AMRAP sets, you can just do them on SS.
That's basically the only differences between GSLP and SS, anyways.
>>37134258
I'd recommend training 3x per week, but if the focus is swimming, you'll be ok.
>>37134084
Don't forget the sexy speedos >:3
Found decent looking PPL routine, it has compounds on 5 reps and assistance on 10-12 reps.
Can I increase reps of BP, OHP and incline BP for more hypertrophy? I'd keep squats and DL in the 5 range.
>>37139002
Increase from 5 to 8 reps*
>trappy has been posting the SAME anime pics for like a year
ffs go to /c/ and find new ones lazy slut
>>37138926
I found my abs lagging behind when I did ss. I personally would make training them the most important accessory exercise
>>37137241
These jobs want good cardio, not just strength
>>37139002
Read the "routine tips" section on http://fitsticky.com/novice-programs
It answers that question and many more.
>>37135121
You won't be able to max both the OHP and the Bench on the same workout for very long. It's doable at first, but eventually your numbers are gonna get higher and one lift will just be too detrimental to your performance on the next one.
Also, your deadlift and squats are both mainly a quads/hams/glutes exercise. I'd advise against doing squats on A, and leaving them for B, as that allows for better recovery and less fatigue accumulation.
If you wanna see some examples on how to program a PP split, you can check http://fitsticky.com/texas-method
Keep in mind these will have slower progression than with a novice fullbody program.
>>37139041
I'm too much of a poser ugh
The new ones I have are pretty much all just lewd shit like pic related.
>>37132871
this board doesn't need a /general/ for every fucking topic, fuck off
>fraud
>plg
>owg
>routine
>cbt
>fucking OHP
>>37139114
cool pic
>>37139094
Think I'll do 5s of BP and OHP bcs I got used to that on SS, but do incline BP 3x8
>>37139114
The ohp thread isn't a general though.
>>37139506
can you do something like the ohp thread for deadlift
>>37139527
Pic
There's more stuff on http://fitsticky.com/lifts too
Hey trappy, i need your help. The thing is that I want to become a trap. I read through some information but I need a body weight regime. Can you help me? Have some mugi
>>37139552
oh i didnt know about this, thanks
>>37139587
You're not gonna see much results, if any, from bodyweight lowerbody exercises.
I'd recommend you join a gym. You can do something like pic related - you can reduce the number of exercises, or choose to do only lowbar squats instead of alternating with variations, as it can be a lot to learn all at once.
Here's a vid tutorial for the squat https://www.youtube.com/watch?v=QhVC_AnZYYM
If you wanna develop a feminine silhouette, you'll need HRT as well.
>>37139506
leave you fucking mentally ill retard
>>37139737
Ok I will look into getting into a gym. But do I really need HRT? Wouldn't a estrogen rich diet with purera mirifica be sufficient?
>>37140300
HRT isn't simply estrogen, it's also testosterone blockers, among other important things.
Simply ingesting a tiny extra amount of estrogen isn't gonna do much for you.
But I guess it depends on your goals.
Daily reminder that Trappy is literally a newfag
>>37140375
The goal is to look feminine, but I also want to have the option to go back to being masculine if I have to. Is it possible to reach this goal with just the diet? I don't mean that I will only ingest small amounts of estrogen and hope for the best. I'll eat shittons of soy and other stuff and don't eat any meats or other test boosters. And I heard alcohol is a testblocker? Is that true?
>>37140550
HRT is reversible. Only irreversible thing is becoming sterile, but this only affects a few and it takes many years to get to that point, and breast tissue, which can be removed with surgery if its the case.
If you want to look "passable" or develop a girly figure, it's pretty much needed unless you've been blessed with genetics (or cursed, depending on your POV).
However, if you just wanna look androgynous, then it's doable with just diet (mostly the effect on bf%, not on the hormones), clothes, way of talking/gesturing, haircut, makeup, etc.
You won't be able to manipulate your hormones to the level you're thinking with just diet, though. Specially the reduction in testosterone. You can get to "low" test levels for an average male with malnutrition, but that's barely gonna change the way you look. It'll just make you feel like shit all the time.
>And I heard alcohol is a testblocker? Is that true?
Don't. Trying to crash your hormones with alcohol is gonna lead to a harsh downward spiral of your mental (and physical) health. And it's not gonna work as well as you're thinking.
Trappy pls reply
>>37134390
>>37140735
Ok thank you very much. My genetics are a mixed bag. I got full lips and eyelashes but I also got a broad face. I have wide hips, but I also got broad shoulders. I'll think about hrt then.
A:
Clean and press 2x4,6
Cleans 5x2
Dumbbell snatch 5x2
B:
Weightlifting complex: power clean - push press - back squat x4 - behind the neck thruster - 5 sets
muscle snatch 5x2
dumbbell clean 5x2
z press 5x3
on off days usually 2 to 3 times a week i do a neural charge workout, which is basically 2 loer body and upper body explosive movements done in a circuit, and you stop once performance decreases. for example, my last one was:
speed squats x5
feet elevated pushups x5
long jumps x5
med ball slams x5
usually 3 to 4 rounds suffice.
>>37134390
>>37140763
Looks fine overall, but if you want your squat to get stronger, you should squat at least 2-3x per week.
5 sets with your max is a bit excessive. I'd stick to 3 for easier progression. If you want extra volume, you can simply do 2 backoff sets afterwards with lighter weights (with higher reps, or paused, or a variation like push press instead of ohp and closegrip or DBs instead of regular bench, or whatever)
And you don't need 6 sets for each accessory, specially not after doing high volume with the main compounds. See pic related for an idea.
I'd also do regular bench again on C instead of simply using DBs. Having a higher frequency for the main lifts is pretty important in order to hone technique and strength.
You can do a couple of DB sets afterwards if you want the extra volume.
When doing the lat pulldown, use a closegrip or a chinup grip.
I'd also recommend Power Cleans or full Cleans instead of hang and high pull.
There are pics and vids to help with those on http://fitsticky.com/how-to
>>37140793
Yeah, shoulders suck. I'm always kinda insecure about wearing my dresses without a cardigan or something over them.
I hope it all works out for you senpai! <3
Hi Trappy I could really use your help. I've been on SS for about 6 months, and made decent gains. Here are my numbers:
Height: 188 cm
Weight: 82kg
Highbar Back Squat: 110 kg
Deadlift: 150kg
OHP: 50kg
Bench: 70 kg
Power Clean: 80kg
Weighted Pull up: +10kg
Weighted Dip: +15kg
My linear gains have slowed down and I look pretty good, not disproportionate as loads of people complain about.
I am very interested in Olympic lifting, and would like to move onto a program that focuses on the Clean and Jerk and Snatch. However, I don't want to sacrifice aesthetics. Is there a program that allows me to get stronger on the olympic lifts as well as maintain and build strength on my upper body? Or am I trying to have my cake and eat it too?
I can work out 3-4 days a week maximum which is why SS was perfect. I don't want to be spending more than 2 hours on a session.
Is there anything you can recommend? Currently I have this routine, but I made it myself and I have no idea as to its efficacy and you seem to know your stuff.
My routine:
A:
>Snatch 8x2
>Clean Pull and Hang Clean 5x2+1
>Overhead Press 3x5
>Weighted Pull up 3x5
B:
>Clean 8x2
>Snatch Pull and Hang Snatch 5x3+1
> Split Jerk 5x3
>Weighted Dips 3x5
AxBxAxxBxAxBxx
What do you think? I don't really want to give up deadlifting or benching: is there enough upperbody volume? Can you recommend anything?
>>37141708
>>37142090
Pls respond
>>37136161
Bump
>>37132871
Let's get married and make a baby.
and by baby I mean fuck your boi hole.
Than after years of regressed love and passive aggressive hate you adopt an asian kid and we divorce and you take all my stuff.
worth it for that doughnut hole
Trying to do an LP but i work away a lot and can only do one or two workouts a week a lot of the time. Sometimes none. Slightly modified SS based on some ideas I found at 70sbig forums.
A:
Squat 3x5
Bench 3x5
About 20 minutes trying to perfect cali strength power clean technique
Rows 4x6
Triceps Extention if there's time
Weighted plank
Stationary bike sprint HIIT
B: Squat 3x5 or deadlift 1x5 alternating
THE PRESS 3x5
Chinups 3xf
Front squats 3x5 if i deadlifted, Romanian Deadlifts 4x6 if i squatted first
Curls if theres time
Weighted planks
Concept 2 HIIT
AxBxA
BxAxB
>>37133352
>>37133371
Answer this please
>>37141708
trappy plz, your shoulders are absolutely fine....
>>37141708
umm your graph is wrong. this is the correct one.
>captcha is PIZZA
i have severe lower back pain. squats and deadlift hurt so god damn much i simply can't do them anymore.
what i can i replace those with to have still a complete workout?
>>37144588
>>37144613
You can replace your dick.
>>37144613
You're rounding your lower back doing both. If you don't want to fix your form, Hack squats and Yates Rows/Chinups.
>>37142090
>>37143027
>Is there a program that allows me to get stronger on the olympic lifts as well as maintain and build strength on my upper body?
Almost every weightlifting program will include upperbody strength training (mostly the press, dips, and back work) and some bodybuilding accessories. While the classic lifts themselves rely a bigger fraction on the lowerbody, your upperbody also has to be strong in order to handle the weights. You won't be able to snatch or jerk heavy weights with a lagging upperbody.
In any case, as for the routine, no. You have to squat, it's of major importance for weightlifting.
For the program, here's a few options:
If you're just starting out with weightlifting, Everett's simple example routine for novices can be good. http://fitsticky.com/s/Greg-Everett-Beginner-Oly-program.png (for the 15 reps thingy, you count every rep above 60-70% of your max - working up to a heavy single)
Try to focus on developing good technique with the lifts, don't worry too much about going super heavy yet.
Here are some good tutorial vids with Klokov:
How to C&J https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy
How to Snatch https://www.youtube.com/playlist?list=PLGYKQZg-b1FYhl4P8OnCd_C2v2tjOC55X
If you're ready to take training serious, you can try Takano's programs. There are many examples in his book, and some in the sheets here:
https://docs.google.com/spreadsheets/d/1M8AqZyApAyeSx-AoX3drVwpQEAJzVDvAJsE9PKoPwZw/edit?usp=sharing (hope googledocs didn't break it)
Keep in mind Takano's programs are more demanding, and will require a higher level of commitment.
>>37144556
kek yeah, in the photos
though I guess I've been lucky (and cursed) with genetics, they aren't as wide as boy's... though not as narrow as gurl's.
>>37143332
lmao I used to love Ren & Stimpy when I was younger... though it did creep me out a fuckton on certain episodes
>>37145767
can you shut the fuck up
>>37142090
Oh, and as for the bench, you can probably throw it in on fridays for intensity, and tuesday for light volume if needed, after the push presses.
(For Everett's program)
>>37145767
>they aren't as wide as boy's... though not as narrow as gurl's.
so you're perfect, stop fishing for compliments and suck me
>>37145767
I was really partial to Rocko's Modern Life myself.
https://www.youtube.com/watch?v=KO9nNu4QAnw
>turn the page wash your hands
oh jesus what am I doing with my life, I want to watch all these shows now.
Come watch them with me!
>>37146056
>>37145767
can you fags go to /lgbt/ or some shit
>>37146120
>not lifting while watching cartoons and flirting with people on a mexican image board
Never going to make it.
>>37146140
>claiming to make it
>replies with autistic replies and shitposting
Sure, faggot.
>>37146163
>internet tough guy
1v1 me in a shower, you'll be less angry when I tickle your pooter
>>37146056
I freaking loved Rocko!
It also made me feel really disturbed though. So many jokes that I didn't get until I rewatched some of it when older hah
>>37145967
l-lewd senpai
>>37146325
I think that's why it was so enjoyable this was the early 90s so I was a young kid, but my dad would even watch it with me.
So many adult jokes
https://www.youtube.com/watch?v=dYoj8_LBavQ
I mean come on sex line operator?
haha
To live the /fit/ life and have cartoonish adventures, living the dream.
Any decent dumbbell only routines out there?
>>37146451
>>37146514
This looks like exactly what I needed. Thanks boss.
>>37146325
speaking of lewd, when is your next release for new pics?
Trappy
What program do you recommend for a relative beginner, still on LP, but not that long, and wanting to do some kind of split?
is the UL split in novice programs good enough? any modifications you would consider making to it?
>>37147167
Also, on the UL novice-split, do you recommend that i add weight on the lighter day the same way as i do on the max day?
So if i added 2,5 kg to bench on 3x5 day, do i add 2,5kg as well on 90% day?
So i been doing a pulsh pull leg 6 days a week routine for a while now at home but my DBs are limited to about 40kg and since my dumbbell row is already hitting that range im thinking of getting a gym membership and changing to a 3 day split, whats the best one? I mainly want size.
Was thinking of SL5x5 but was just wondering if only those three excercises per day will be enough, then agan i dont really want a work out thats too complicated.
Any help?
>>37146584
gimme that but uncensored
Has anyone here had to deal with lose skin after working out? I'm about to begin Starting Strength once I get the book and it's something I've been kind of worried about.
Monday: upper body push
Tuesday: lower body
Wednesday: upper body pull
Thursday: rest
Friday: lower body
Saturday: upper body push and pull
Sunday: rest
>>37147446
ill get banned tho :c
>>37147982
>>37147446
nvm ere u go m9
http://i.imgur.com/AUaxPHd.jpg
Day 1: Chest/Quads
Day 2: Back/Hamstrings
rate
A
Bench 3x5 ++
Squat 1x5 ++
Rows 3x5 80-90%
Deadlift 2x5 80-90%
Chinups 3xF
Closegrip Bench 3x6-8
B
OHP 3x5 ++
Pullup 3x5 ++
Bench 3x5 80-90% & SPOTO Press 2x5 70-80%
Cable flyes 4x8-12 SS w/ Tricep pulldowns 4x8-12
EZ Curls 3x6-8 & Concentration Curls 1xF
C
Deadlift 1x5 ++
Rows 1x5 ++
Squat 3x5 80-90% & PAUSED Squat 2x5 70-80%
OHP 3x5 80-90% & Push press 2x5 100%
Lateral Raises 4x8-12 SS w/ Facepulls 4x8-12
xAxBxCx
I'm making my own program to fit my schedule and I want some help with it. It's like a freaky PPL/fullbody routine since I can train best sunday to tuesday consecutively and then thursday.
Sunday is legs:
5x5 squat
5x5 deadlift
5x8 leg press
Monday is back and biceps:
5xF chinups
5x5 bent over rows
5x5 low row
5x5 lat pulldown
(I haven't added any curls, just using chin ups for biceps right now)
Tuesday is chest, shoulders and tris:
3x5 straight bench (barbell)
5x5 The Press
5xF dips
Thursday is full body
Here I do 3x5 squats and then find 2-3 other compound exercises to do which vary every week.
Any help with this? It might be retarded but so far I've been making some gains on it because with a regular monday, wednesday, friday regiment I keep missing friday and not making any gains.
>>37145767
Thanks trappy I'll get started on Greg everetts program in a couple of weeks
Monday
>horizontal push
>chest isolation
>vertical push
>tricep
>rear/medial delt
>abs
Tuesday
>quads
>quads
>hamstring
>deadlift
>calves
Wednesday
>vertical pull
>horizontal pull
>rear/medial delt
>bicep
>abs
Friday
>deadlift
>hamstring
>quads
>quads
>abs
Saturday
>horizontal pull
>horizontal push
>vertical pull
>vertical push
>bicep
>tricep
>rear/medial delt
>abs
>>37148274
ayyy gib me sum fuk/10
>>37147167
>>37147243
>So if i added 2,5 kg to bench on 3x5 day, do i add 2,5kg as well on 90% day?
Yes, that's how it works. But you can lower the weights on the volume days independently of the intensity days, if needed.
Alternatively you can go with http://fitsticky.com/texas-method
>>37147422
http://fitsticky.com/starting-strength
http://fitsticky.com/novice-programs
>>37147464
If you're really heavy and will be losing tons of fat, then you can just have surgery afterwards. Works pretty well.
If you're not that heavy, you might get some loose skin at first but once your muscles grow they will tighten things up back again.
There are some minor stuff you can do to minimize the loose skin, like not trying to lose weight too fast, but if you're obese those things can only go so far.
>>37148339
Looks ok. Though if youre DL is heavy you might wanna go with 75-85% on A, since you'll be doing rows beforehand.
I don't recommend you skip the squats on B though. Do them light, paused if you want, but do them.
>>37148374
http://fitsticky.com/novice-programs
I did SS for about a year, and I'm happy with my current lifts. I want to switch to a routine built for hypertrophy now. What do you think of below?
AxBxA
BxAxB
A:
Incline bench 6x8x10
Overhead press 6x8x10
Skull crushers 8x10x12
Lat raises 3x failure
B:
Squat 4x6x8
Deadlift 4x1
Chin ups 3xf (move to weighted at 3x6 once I can do BW for 12 reps)
DB curls 6x8x10
??
>>37150433
Read the "Routine tips" section on http://fitsticky.com/novice-programs
>>37150113
How large is your anime girl folder
A:
Benchpress
Squat
Skullcrusher
Dips
Side Raise
Flies
Calve Raise
B:
Deadlift
Pullups
Hammercurls
Rows
Barbell curls
Romanian Deadlift
Shrugs
C:
Running
Abs workout
ABCABxC
Am I gonna make it fit?
>>37150774
I'd mix C into your A and B. You don't need that much cardio to designate its own day and abs aren't that long to workout. Abs are mostly made in the kitchen.
>>37150862
How long do you think I should work on my abs? will 10min be long enough when integrated into AB?
>>37150897
When I was running A B, I used to do it at the end of the A. But uh, idk your frequency. Ideally, work them every other day, unless you're roiding, then once a week is fine. 5-10 minutes, yeah, doesn't take too long.
>>37150941
Ok, thanks - I'll give it a try
>>37150897
is exercising your other muscles a time thing? why would abs be any different?
>>37143332
take off that name
>>37146514
>9 exercises
>3 sets per exercise, 27 sets total
>2 minutes rest in between each set
>A total of 54 minutes of rest, bit more with 5 sets of squats
Have I done the math wrong or is this amount of time dedicated purely to resting normal?
Am I to assume I need to set aside roughly two hours per workout?
>>37132871
how disappointed are your parents in you?
AxBxAxx
BxAxBxx
A
Squats 3x5
Weighted dips 3x5
Pendlay rows 3x5
Chin ups 3x8
B
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 3x5
Can't do bench because of an old injury that just makes the motion painful, and I've not had any issues with dips so far.
For general strength/fitness, high bar or low bar?
>>37136161
bump
![Greyskull-LP[1].png](https://i.imgur.com/SMA0gwx.png "Greyskull-LP[1].png")
How is /fit/'s version of GSLP compared to the original?
>>37134258
If you can go to a gym at least 3 times a week stop waisting your time and look for a well though program (like SS, Candito LP or any other you like)
>>37152433
Routine is fine but I'd do deadlifts (light if you can't progress with them on every workout anymore) instead of rows.
Rows are pointless for you as you're already doing chinups.
>For general strength/fitness, high bar or low bar?
Barely makes any difference.
Highbar is easier to learn, Lowbar allows you to lift heavier.
Muscle development is pretty similar for both.
>>37153577
Phrak's is not the "original", it was made by a reddit user (Phrak) not related to the actual author or GSLP.
This one is far better than Phrak's.
>>37150514
Not really large, I repeat the same pics all the time keke
>>37152262
They're pretty proud of me senpai. :)
A
3x5 flat bench
3x5 incline when i can be bothered
3x4 conventional diddlys
3x8 T-bar rows
5xF chins/pullups
3x10 facepulls
3x10 overhead tricep cable extension
B
3x5 OHP
3x4 squats
3x8 BTN press
3x10 overhead tricep extensions
5xF chins/pullups (whichever i didn't do in A)
3x10 facepulls
3x10 rear lat raise with cables
3x10 conventional lat raise w/ DB
EZ-bar/ hammer curls whenever i feel like it, which is usually a couple of times a week
ABABABx, yeah i know it's a lot but i'm cutting and prefer lifting over doing cardio, i'll dial it back when i start to feel like i'm overtraining but i'm fine currently
lots of shoulder volume because i like training shoulders, i'm aware there's not much chest and also barely anything in the way of abs, any suggestions? also anything else to hit triceps, i've tried adding dips before but i must be fatigued or something whenever i do it because i can barely get 5 reps to decent depth and i hate how it feels on my elbows, even though i can bench 2pl8 for a double with good form (~ 85kg bw currently)
>>37132871
Trappy please I think I need help with my bench press!
I have liften multipe routines for over 3 years now.
Last 5 months I did this http://muscleandbrawn.com/early-intermediate-strength-building-4-day-split/
As with any routine it worked because I ate and rested properly. BUT only considarably on the squat and deadlift, the bench only increased about 8 lbs.
I squat 340, deadlift 370 and bench 180!
I am so ashamed, it won't budge damnit!
Am I genetically cursed? Als PT's tell me my form is fine.
SL + pull-ups and dips every visit
HIIT twice a week
Yoga/flexibility once a week
Good or should I throw something else in?
>>37154984
Sheiko's programs have a pretty big emphasis on the bench.
So maybe try those out.
http://fitsticky.com/intermediate-program
Also, improve your bar path. Think about pushing back towards your face first, instead of simply doing an inclined arch. Like pic, the paths to the right will allow you to press heavier.
Also, arch and setup better.
>>37155062
Go with a better program instead.
http://fitsticky.com/starting-strength
Trappy Senpai,
When i first begun with lifting, I trained with the following program:
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
After 4 months I switched to my current workout program that consists of https://www.muscleandstrength.com/workouts/phul-workout.
Now I noticed that my lifts are really weak.
My Squat is 80 kgs (176 lbs`)
Bench 60 kg (roughly 132lbs)
Deadlifts 100 kg (220)
Do you think I should start with a 5x5 program again since i am pretty weak?
>>37155178
Go with a good program instead of following memes again.
http://fitsticky.com/novice-programs
http://fitsticky.com/intermediate-programs
>>37155213
Sorry.. I realized Jason Blaha is a fucking meme.
You think I should start with a novice program or an intermediate program since I have some lifting experience.
>>37155250
Thinking about doing Greyskull btw.
>>37155213
Trappy I am going to jump into a modified version of one your routines on the Texas method page. It is the pplxfxx routine. I really like the looks of it. One question though: why the hanging leg raises on leg day?
Bout to jump back into a bulk but my knee is still fucked from surgery so no squats, deads, etc. Probably gonna alternate strength / endurance days with a ton of abdominal work thrown in as I also want to improve my push ups.
Thoughts on candito's 6 week program? I've been stalling on my squats and I need a strict program to get back on track
ok trappy, how can i work squats OUT of the texas method? i'd prefer my routine to be much more deadlift-centric than squat-centric, sicne my quads grow too fast which is detrimental to my gymnastic goals.
or just rec a new routine altogether.
Routine for a recovering fatass that doesn't require a barbell.
My apartment gym has dumbells and machines (lat pull down, leg press, shoulder press, leg curls, and ab crunch machine)
Plan on getting a real gym membership after i get into a little bit better shape
>>37132871
Last Friday you recommended I move onto a TM split to try to maintain progress on this savage cut. The protein sparring modified fast just isn't having it. While I was able to handle the volume and light days without a problem, I can't work with 5 or 3 rep maxes anymore - I just don't have gas in the tank for it.
At this point, I'm just going to have to buckle down and finish the fast. I'm hoping the following routine will help preserve muscle mass and form while keeping my TDEE up.
>C
Couch to 5k
>V
Bench Press 3x8
Squat 3x8
Press 3x8
Deadlift 8/5/3
>P
Spoto Press 5x3
Paused Squat 5x3
Paused Press 5x3 (paused at V day's sticking spots)
Paused Deadlift 3x3
CVCPCxx
Current working weight is:
Bench: 165
Squat: 185
Press: 115
Deadlift: 270
All of which are ~80% of my 5RM's as of two weeks ago. I plan on working with 5 pound increments until I inevitably stall out again.
Feeling real down, when I started this cut I had just gotten to that 1/2/3/4 benchmark. It feels great that I've lost 90 pounds, but stalling out again and again has created this mental block when it comes to the weights - losing 30-40 pounds on every lift has really gotten to me.
>>37156102
You can do whatever the hell you want.
>quads grow too fast which is detrimental to my gymnastic goals
Shitty meme
anything wrong with the reddit ppl?
>>37157616
Everything.
It's complete shit.
>>37157649
thanks for explaining why, anon
>>37157666
You'll stay weak
You'll make shitty gains
You'll kill yourself in the gym 6 days per week
You'll get bored of lifting light and seeing no muscle growth
You'll be wasting time doing 300 meme accessories
You'll make shitty gains
You'll stay weak
Unless you roid, then you'll see results.
>>37157666
>from reddit
that should be good enough honestly
>>37156065
Pretty great. Many people on /plg/ have made excelent gains with it.
>>37157666
I browsed Reddit concurrently with 4chan back in the golden years Reddit.
I remember seeing threads where people stayed on Starting Strength for up to SEVEN FUCKING YEARS
Most had been on it for two years and you would get jerked on if starting strength wasn't your lifetime routine.
I don't browse now, but I go there every few months for a chuckle.
It's either shitty advice or just pedantic questions.
>>37159166
>on SS for seven years
I don't believe this. Source?
>>37159281
I couldn't find it if I tried. I remember seeing it many years ago in some comments discussing plateaus and how, unsurprisingly, everyone was plateauing.
AxBxAxx
BxAxBxx
*On weeks where A or B repeat, the main lift (deadlift/bench/ohp/squat) is deloaded on the repeat day, and some assistance lifts are changed on the repeat day.
A
·Deadlift 5/3/1
·OHP 5/3/1
·lat pulldown 5x6
·db bench 5x6
·dip 4x8 / tricep extension 6x6 (alternate)*
·side raise 4x9 / 6x6 (alternate)*
B
·Squat 5/3/1
·Bench 5/3/1
·db row 5x6
·curl 6x6 / hammer 6x6 (alternate)*
·hi pull 5x5 / hang clean 5x3 (alternate)*
·chest fly 6x6
·facepull 3x9
>>37139094
I took your advice and after reading the sticky and doing some other research, I came up with this 4-day Push / Pull+Legs split:
ABxCDxx
=Push 1 (A)= Shoulders / Chest / Arms
Bench 5x3
OHP 5x5
DB Front-Lateral Raises 3x10
[Face Pulls 3x10
[Triceps Extension 3x10
Shrugs 3x8
=Pull 1 (B)= Back / Legs
Squat 5x3
WG/CG Cable Pulldowns 3x8 -> Pullups
Bent-Over Barbell Row 3x8
Single-Arm DB Row 3x10
Deadlift 5x5
EZ-Bar / DB Curl 3x10
=Push 2 (C)=
OHP 5x3
Bench 5x5
DB Front-Lateral Raises 3x10
[Face Pulls 3x10
[Triceps Extension 3x10
Shrugs 3x8
=Pull 2 (D)=
Deadlift 5x3
WG/CG Cable Pulldowns 3x8 -> Pullups
Bent-Over Barbell Row 3x8
Single-Arm DB Row 3x10
Squat 5x5
5x5 sets are for Volume and 5x3 are for Intensity (to use the TM terminology), so we'll adjust the weight after every Volume session and then use the new target for our Intensity days (and then 'bake in' the new number on Volume days, feeding the cycle). Accessories are whatever, but you'll shoot for a 5lb progression every session if you can.
Squatting and DL'ing on the same days could be rough, but I added some other movements to split up the session while also taking the opportunity to do some BOB Rows on pull days (without totally frying my back ;__; )
I am still in the noobgains/LP stage in terms of overall development, but I've got the energy and recovery capacity to go a little harder than a basic SS-type routine. I feel like this kind of a basic full-body split will be great for me, since it's more or less what I was already doing instinctively but more refined (if that makes sense).
Seem reasonable? Any further advice? My only goal right now is to grow stronger/bigger/leaner across the spectrum but also focus on my lat development until I can do an unassisted pullup. Past that is Oly lifts and martial arts, but that's another thread :)
hows my routine
What the fuck is this shit and why is it in the sticky? 16 sets of pressing, 6 sets of squats, 6 sets of chins, 1 real set of deadlift. Where's the balance in this. Press 5x5 @ 90%, who the fuck can do a real 5x5 with 90%, that's some advance texas volume day. Rest periods 15 minutes.
I need 4 day routine with first 2 days being focused on intensity and other 2 on volume, any ideas?
>>37145767
>though I guess I've been lucky (and cursed) with genetics, they aren't as wide as boy's... though not as narrow as gurl's.
>pic related
I thought I remembered something about this, I guess preferences can change over time though. I'm still going to fuck you senseless if I'm ever in sao Paulo, I might bring a friend too.
>>37161350
I'm doing this right meow, its fun 5 me. p sure it means 90% of the 3x5 weight
>>37161350
>I need 4 day routine with first 2 days being focused on intensity and other 2 on volume, any ideas?
Candito linear
I'm planning to do my first cut starting on Monday and I'm doing pic related.
I've only been lifting for 3 months but I've got a small belly and I want it gone.
I am still able to progress with 1kg or 2kg like described on every workout.
So my question is should I change anything about the program because of the cut?
>>37162870
No, do it and progress as long as you can. Expect to stall at some point then just deload 10% and keep going. At some point you'll hit a wall and can't progress even with deloads, then it'll be time to look into something like 5/3/1.
But milk this one while you can.
>>37162964
So the cut shouldn't interfere with it at all? I'm planning to go on a 20% caloric deficit.
what does /fit/ think of canditos strength/hypertrophy program? i wanna try since its a nice change for the summer from starting strength
>>37162979
I didn't say that, that's why I warned you about the stalls and the deloads.
>>37132871
Trappy, are you here yet? What do you think of 5/3/1 for bodybuilding Wendler posted in his blog some years ago? http://www.jimwendler.com/2012/09/531-and-bodybuilding/
I want to be husbando mode
>>37163024
Not trappy but do it.
>>37132871
>Justin will never show us himself lifting fully nude
>>37142090
Olympic lifting is cool and fun yes, but this is not how you start oly lifting desu. You really should get a coach, there are so many thing you can do wrong and thats how you develope some bad habits that are hard / almost impossible to get rid of later on. You have to be autistic and spend MUCH more time on training, if you're doing it alone. There's a chance that you spend a month doing things wrong and wondering why you won't improve, meanwhile coach could have told you the problem in a second.
And there's no chance you can just start doing 8x2 snatch etc. when you don't even know how to do the lifts. You'll probably have to spent the first months drilling technique without a program for oly lifts. You can't know how fast you'll learn them. And its stupid to do whole sets with a improper tech.
Also where are your squats and pulls - the most important assistance exercises for oly lifts.
I don't really want to let you down, this is just not a way to get into a sport like oly lifting
I'm on SS and my squat is hovering around 95 kg ~200lbs about 5 or 6 months into lifting should I begin to include a light day like pic related?
>>37132871
I do an upper lower split where 95% of the volume is heavy low rep compounds. Training exhausts me but sometimes I want to get a burn/pump. I have found a way for every body part except lats. Low weight high rep chinups, pull ups, pulldowns, cable/bb/db rows and face pulls. Always another body part fails first, usually grip, triceps or biceps.
What do?
>>37163233
That or switch to a weekly progression on weights instead of daily.
And I assume you've tried deloading already?
>>37163233
>SS
STOP
IT'S LITERALLY A MEME
>>37163420
thanks, will do
>>37163421
tell that to my disproportionally large glutes
>>37163421
What about greyskull?
>>37163024
5/3/1 is pretty slow, so I would only recommend it if you've already gotten some experience with training and need something of that nature.
As for that routine in particular, I dislike the 1x/week frequency on the main lifts. If your plan is simply building muscle mass then it's ok, but if you want to keep getting stronger, you want to train the main lifts at least 2x/week.
>>37163233
If you feel you want the break from squatting heavy every workout, then yeah.
It's not necessary though, and many people just prefer to switch to TM.
>>37163581
GSLP is SS with less squat and deadlift frequency and one AMRAP set. That, and he teaches you how to customise his program, while Rip doesn't really for the most part.
>>37162985
It's good.
But he doesn't put much emphasis at all on the OHP, so there's that.
Alternatively you could customise a TM/Starr routine, which are also weekly progression. Though that would require a bit more effort I guess.
>>37163421
You're in the wrong place senpai. Try bb.com instead.
Trappy pls r8
>>37159624
Reminder that SS is a meme routine that will turn you into an ugly T Rex that looks indistinguishable from any regular fat person.
>>37132871
So. How far should linear progression take you? I'm a 179cm, 85kg noob with about half a year of time spent lifting. Here's my stats:
Squat 3x5 115kg
Deadlift 1x5 130kg
OHP 3x5 55kg
Bench 3x5 77.5kg (failed 80kg last time)
Linear progression on Squats has been smooth so far, OHP has also been going well recently. I failed my last bench on the 5th rep of set 1, and did 77.5 for the other two sets. My Diddly has been kinda difficult to get to 130. I deloaded once already and I'm not sure whether I'm okay with my last set either.
So, what do? How come my Squat and OHP is still going, while I struggle with the other two?
Here's my routine:
A
Overhead Press 3x5
Squats 3x5
Power Cleans 5x3
Dips 2x8
Weighted Chinups 3x5
Calf Raises 2x8
Hyperextensions 3x8
Leg Raises 3x8
B
Deadlift 1x5
Bench Press 3x5
Barbell Rows 3x5
Facepulls 3x8
Lateral Raises 3x8
Lat Pulldowns 3x8
Static Holds 3x30sec
Leg Raises 3x8
I've been doing SL for about 8-9 months, but my lifts are pretty shit and I can't really add 2.5kg each workout anymote, should I switch to another routine? Lifting for strength btw.
My stats:
18y/o male 164cm (5'4) 55kg
ohp 37.5kg
bench 50kg
squat 67.5kg
dl 80kg
>>37163800
Oh, and I'm doing AxBxAxxBxAxBxx
>>37163803
Nigga you're really light for your height. Pretty sure you just need to fucking eat more.
>>37163684
>>37159624
Well, as I said, 5/3/1 is pretty slow. I'd only really recommend it if you've already gotten some experience with training and need something of that nature.
As for the routine, it's ok, but I'd lower the amount of sets on the accessories a bit. See this pic to get an idea >>37141708
You don't need to do stuff like 15 sets for triceps and whatnot.
I'd also suggest the actual Cleans or Power Cleans instead of Hang Cleans.
>>37162870
Keep doing it as is. If you feel you're lacking energy, you can skip the AMRAP sets, or do less accessories.
Get enough rest between the sets of the main lifts.
The 1kg/2kg progression scheme is probably still gonna take you far.
>>37162870
You'll eventually stall, that's expected to happen regardless of cutting or not.
Read the "Getting stuck and getting unstuck" section on http://fitsticky.com/novice-programs
>>37163737
Like pic related?
>>37161350
>Where's the balance in this
What balance are you expecting? Different muscles and different lifts require different amounts of volume and frequency.
>1 real set of deadlift
Work set. You're still supposed to have 3-6 sets of warmups. And you're doing Snatch DLs for volume, but you can sub that for regular DL volume if you want.
>Press 5x5 @ 90%, who the fuck can do a real 5x5 with 90%
Novices whose 100% isn't that high. The target trainee for this program.
>I need 4 day routine with first 2 days being focused on intensity and other 2 on volume, any ideas?
Texas Method or Candito LP.
>>37163803
Switch to a good program, SL is a meme.
http://fitsticky.com/starting-strength
http://fitsticky.com/novice-programs
Read the "Getting stuck and getting unstuck" section on http://fitsticky.com/novice-programs
>>37163800
>How far should linear progression take you?
Different for everyone, really.
>How come my Squat and OHP is still going, while I struggle with the other two?
Different muscles used for each lift.
Also, a workout will suffer if you haven't been eating well.
And you can have good form and bar path in certain lifts, and bad form and bad bar path in others.
>So, what do?
Read the "Getting stuck and getting unstuck" section on http://fitsticky.com/novice-programs
>>37163349
>Always another body part fails first, usually grip, triceps or biceps.
>What do?
Keep doing it. Weaknesses will sort themselves out with time.
For grip, you can use hookgrip or straps.
But if you wanna hit your lats without worrying about your arms, do cable pulldowns with straight arms. It's gonna hit your chest as well, but you'll probably fail with your lats first.
>>37160550
If you're training that 3 days per week, it's too little.
If you're training 6 days per week, it's too much.
See http://fitsticky.com/texas-method for examples on how to program a good PPL split.
>>37155356
Just abs work. You can skip them if you don't like it, or do them with more frequency if you want.
I've only been going to the gym for a month or two, seeing some minor gains
Haven't really followed a routine, just did generally everything a bit to get a feel for it
Is this any good of a routine? It's mainly comprised of stuff that i found i like and can do without injuring myself
monday:
bench press 5x12
close grip front lat pulldown 4x12
ohp 4x8
incline dumbbell press 4x12
seated dumbbell shoulder press 4x12
wednesday:
lat pulldown, wide grip 4x12
pullups as many as i manage (a few)
deadlift 4x8
dumbbell shrugs 4x12
that thing where you put one end of the barbell in the ground, stand over it and raise it parallel to your body (upper back) 4x12
bodyweight abs stuff with short brakes
friday:
same as monday
saturday (if i go):
same as wednesday+squats
Also every time i also do bicep curls 4x12 and 3 forearm exercises in quick succession 4x12ish. And running 10-15 minutes
192 cm, 89 kg
Anything i should add or fix?
>>37164143
is doing a 5-day a week program and running the other 2 days gonna mess me up on a cut? as in will i lose muscle
>>37164261
also i forgot to add either skullcrushers or some other tricep exercise i feel like doing 4x12 on bench days
>>37132871
I've never seen justin in briefs
I've been lifting for 2 months now. Please critique my chest routine.
Super set of 3×6 dumbell presses and 3×6 chest fly. 3×6 flat bench press. 3×6 chest fly machine. 3×6 incline. 3×6 decline.
Any tips?
>>37164686
check this pic related
>>37141708
hey /fit/ I need some advice
I've been lifting for 6 months now (although I took a 4 week break around christmas) and my routine has been 3 days per week, 15 min of cardio (speed "10" on the treadmill, 13 and up is sanic sprint mode) and stronglifts 5x5 method (l made it to 75kg squat, 30kg OH press, 82.5kg deadlift, 40kg bench and 40kg row)
I'm 165cm tall and I've cut down from 19% to 11-12% body fat at 53.3kg, and now I want to start building some muscle. I have the diet numbers all set but I need a new workout that can help me improve everything from head to hip (my legs are quite good from all the squatting)
What's a good routine for focusing on building muscle?
I'll stay with 3d/week for three more weeks until I finish college, then I can up it to 4 days if necessary
>>37164935
All the answers and more on http://fitsticky.com/novice-programs
>>37156266
Sucks D:
But don't worry too much, you won't be losing much strength at all if you continue training, even if with only higher reps for now.
You might even gain some strength. Might take a bit of time to get used to high intensity again later on, but after the initial training sessions you may find yourself stronger than ever.
>>37160390
5x3 is too much for intensity. It's pretty much the same volume as 5x5, but with much heavier weights. You won't be able to keep up with it, unless you're not lifting very heavy at all)
You wanna work with less volume for intensity, 1-3x3 is what works best.
I don't know if you are sitll here but what is your opinion on exercises such as Good mornings and Hip trust?
AxAxAxx
Weighted pull ups 5x8
Weighted dips 5x8
Bulkan
is SS appropriate if I'm a weakling faggot who wants to get big and strong?
some anon said it was written for field athletes, and I don't really care about sports
I don't care THAT much about having a beach body
but I want to get a better posture and be stronger
is 5x5 better for that than SS?
>>37165211
Hip Thrusts are excellent. I do them all the time. Gotta work dat butt kek
Goodmornings are ok, but can lead to injuries if not done correctly, and there are other options that do basically the same thing.
>>37165850
All the answers and more on http://fitsticky.com/novice-programs
>>37166069
Forearm curl dollar bills into ex-wife's purse 50000 x failure
>>37166193
Sorry I mean ABABABx BABABAB
What's a good replacement for squats? I injured my knees back when I was a child and since then while working out I've noticed that they start hurting when I do too many squats within a week. I can do squats once a week just fine without any problems, but any more and my knees are completely fucked. They only hurt from squats. Nothing else really strains them that much, so I can do whatever is a good replacement.
>>37166363
https://www.youtube.com/watch?v=eZsE_TTrQBA
What's a good routine for a woman?
is there a beginner routine where you can work out 6-7 times a week ? I mean instead of 3-4 times for 1.5h could you make a routine where you do it 6-7 times a week for 45min instead ? Want to get my brother more into fitness but he tends to skip days and I think that would be the perfect way for him.
>>37166553
Start with http://fitsticky.com/starting-strength
After a month or so move on to something like pic related, or something of sorts.
Good routine without barbells?
Have dumbells and machines at my apartment.
Can I add daily ab work to starting strength?
I understand the core is already worked a lot, but I just feel the need to work it out more.
I plan on doing light work 2min planks and 2-3x12 Hanging Leg Raises daily and at the end of every workout.
thoughts?
>>37166853
is there any reason you only ohp in that womens routine pic?
>>37167317
I think it was because the person I was replying to specifically preferred it over benching.
Just an example, you can keep benching if you want.
>>37166878
Yeah that's fine.
>>37165850
I prefer the volume of 5x5 over SS. just pepper in upper body assists
>>37167705
>I prefer the volume of 5x5
Said the weak novice.
>>37166870
This? >>37146514
>>37168376
Did you read the post I was replying to you faggot?
Made a couple minor changes.
Made calf raises seated, doing seated dumbbell press instead of barbell press, and replaced face pulls with reverse flyes.
xPPLx
>>37168654
>>>37166870 (You)
>This? >>37146514
Sweet thanks.
I am still too fatass/weak to do a pull up, are lat pull downs an acceptable substitute?
My gym has a lat pull down machine and a few others, are there any exercises in that pic that can/should substituted on a machine? Can I use the weighted crunch machine instead of planks/crunches? Its a small area, not sure if I really have room to lay on the ground
>>37169051
Yeah, lat pulldowns are fine. Do closegrip or chinup grip.
Also do negatives, they will help you build strength for the actual chinups rather well.
And yeah you can do the weighted crunches just fine.
I have a weirdly specific cutting routine, inspired by bulgarian oly method, that is getting me great results. You need to be intermediate, cutting, somewhere on the autism spectrum, and able to lift 6 days a week:
mon:
deadlift 1x(1-3), backoff set to 1x(5-10)
sumo deadlift 1x(1-3) backoff set to 1x(5-10)
tues:
front squat 1x(1-5), backoff set
bench 1x(1-5), backoff set or set of weighted dips
kroc rows, barbell rows or pullups
wed:
press 1x(1-5), back off set
squat 1x(1-5)
kroc rows, barbell rows or pullups
thurs: as tues
friday: as wed
sat: as tues
sun: rest
every other week flip the squat days.
I'm doing this on a 1,000 calorie deficit and gaining strength. every once in a while I'll change the rep range if I feel feeble, and do more in the 15-20 range at a lower weight.
>>37166663
Working 6-7 times per week is a fucking waste of fucking time. You'll see no results.
If you're gonna waste your time you don't need a routine. Just do whatever.
>>37170067
what heart rate should i aim for in running to target maximum fat loss?
>>37170067
You always recommend close/chinup grip for lat pulldown, why is that?
>>37170992
Pic related.
>>37170982
Whatever heart rate allows you to eat less senpai.
>>37171069
so i should stop eating my hostess cupcakes?
>>37171069
Trapper what do you do for fun on a regular day with friends? Also what do you think of OHPing the same day you bench?
>>37171069
Need answer to
>>37171172
>>37171230
she probably does normal people stuff.
What're /fit/'s thoughts on westside for skinny bastards?
>>37171338
Pretty good as an athletes program, provided you're not a total beginner. Suboptimal if run by itself but still useable.
Hows this?
Workout A:
Squat 3x6-10
Barbell overhead press 3x6-10
Barbell Row 3x6-10
Dumbbell bench press 3x8-12
Bicep curl 3x8-12
Workout B:
Deadlift 2x5
Barbell bench press 3x6-10
Dumbbell row 3x8-12
Chair seated dumbbell overhead press 3x8-12
Cable rope face pull 3x15-20
(Optional) abs, calves, triceps pushdowns, or dumbbell side raises after each workout
Week 1: AxBxAxB
Week 2: xAxBxAx
Repeat.
Goal: Aesthetics, fix imbalances.
>>37171568
shorten the rep variation to 2 instead of 4. If your goal is 6 reps and you can do 10 reps it's not heavy enough.
Okay guys, im doing pic related and i think my back is really starting to give up on me.
Any recommendations of a 3 times a week full body routine that wont put me in a wheelchair by the time im 30? I really enjoy doing squats and deadlifts but i really think my back is gonna be fucked up soon with this progression.
Im a lankfag and progress really slowly. Basically stall for two weeks on main lifts but im progressing.
Someone on here recommended that i should do an intermediate program with the beginner weights . What in the name of fuck should I do?
>>37171959
Thats true ONLY if we assume a person is going to progress by increasing the weight everytime he is able to. You really can't know if he's going to do it like this for example
3x6 --> 3x7 --> 1x8, 2x6 + 5kg etc.
Also you could easily just do 10 reps with less weight, or 6 reps with more weight.
>>37172168
The problem is likely nothing to do with your progression and everything to do with your form. Which we can't really diagnose without video.
>>37172168
Learn proper form m8. If you're back is "starting to give up", then make it STRONGER by training it. There's no way that you're gonna fuck it up if you maintain a neutral, tight back during squat and deadlift. Take a video of your deadlift and squats, and see how much you are rounding your lower back..
>>37172189
>>37172197
Im on tablet and cast post one, sorry. But you guys are probably right. Im currently fucking around with 70kg squats and 100 kg diddly, i guess i should put the weight lower and do the form properly.
He only problems with these programs is, how am i supposed to progress on everyworkout if i am to use proper form all the way? Either I increase the weight or work on form. I suppose I'll be on a beginner routine for the rest of my life.
Don't listen to this slut, she's a compulsive liar
Trappy I'm looking to move to either a 3 or 4 day intermediate program, goals are aesthetics with a minor focus on strength. Here are my current stats.
Bw: 82kg
Lifts all in kg
Sq 5x5 - 115 high bar
Dead 1x5 - 155
Be 5x5 - 90
Press 5x5 - 62.5
Would texas be suitable for a mostly hypertrophy related goal? I did try building my own out of the model but I'll be honest my programming ability sucks.
>>37172706
>Would texas be suitable for a mostly hypertrophy related goal?
It's way more of a strength routine. Big volume monday, light wednesday, low volume high intensity friday.
If you are mostly focused on hypertrophy try a PPL.
>>37172706
Don't listen to retards like >>37172727
>>37172706
you haven't even moved beyond the babyweight stage
literally just do all 5 compound lifts 3 times a week and you'll gain at this point
>>37172274
>>37172168
quit crying like a pussy, with that attitude you'll never get anywhere at all
>>37172775
Bench has stalled 3 times already. I know I'm weak but I wouldn't call that baby weight, daily progression won't be doable for much longer
>>37172797
I didn't realize your weights were in kg, that's my bad baka senpai
obviously you're not 82 pounds bodyweight either, I'm an idiot
>>37172734
whatever man, you can get strength gains out of a PPL too. you can design it so it's 4 big compounds and a couple isolations and get strong as fuck.
texas method is fun, but it's very heavily geared towards strength with one insane volume day that you end up recovering from all week.
>>37172844
I've been doing a linear ppl for a while now. Problem is I'm not able to commit 6 days a week anymore. I see what you mean about texas with the volume only being present on one day. Would even an UL template not suffice, like on fitsticky?
>>37172844
>>37172727
>>37172935
You can always do an AxBxAxxBxAxBxx or an ABxABxx if you don't want to go 6 days, or kill yourself one workout and do nothing the rest of the time. You can program your own shit however you want bruh :)
I'm using this 4-day split currently, but with 3x3 for the 'intensity' sets: >>37160390
feels good man
>>37172274
If you use proper form, your lifts will skyrocket up (assuming you are eating and resting enough). With inproper form you don't use your kinetic chain to the max, leading to problems later on.
>how am i supposed to progress on everyworkout
Just forget this for now, and focus on good form. Take ~15kg away and start again, take a video of your every squat and deadlift set and ask for form check. When i relearned to deadlift for 3weeks, my numbers went down big time. But after that, i could add 5kg easily every time i did them.
>>37132871
nice one my man but you should really kill your self now.
>>37172176
If you can do 10 reps when you're going for 6 then you should increase the weight
