Previous thread >>37414740
>Paused deadlift edition
Check out our new sticky!
>http://fitsticky.com/
>Novice Programs & Routine tips (Rep Ranges, Volume, Frequency, etc)
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
>>37448253
What's the deal with this
Every day 300+ replies
Every day same routines with miniscule changes
Catering to every little thing and spoonfeeding noobs
I i did what you are doing now for a long time
And at the end i realized it's not worth it
People always want to get express solutions, and no matter how many times you answer all questions and how many of quality stickies you make, there are always people who will ask stupid shit and argue you about stuff that doesn't even matter and has been answered 10000000 times already
>is sl better than ss?
>should i do chinups or pullups?
>is my ppl good?
>should i do rdl if i squat today?
>what day do i do abs?
>could you give me a x-day routine?
>what's the best split for "aesthetics"?
>is 3x8 better than 4x6?
>what do you think about __________'s routine?
>what routine to achieve ____'s body?
>should i squat highbar or lowbar?
>what routine is for cut/bulk?
>i work out 6 days per week for 2hours and recently started pissing blood, should i reduce my volume?
>i'm not getting sore, should i up the volume?
EVERY FUCKIN THREAD
I mean it'a nice to help people and get some recognition for it, but i don't know how you keep up with this
>inb le summer, le newfag
>>37448253
From the previous thread
Please citique my routine:
(working sets, i did not include the warmup for the compound exercises)
Day A:
Squats 3x5
Bench 3x5
facepull 4x10
dips 3x10
Dumbbell flies 3x10 superset with side lateral raises
Rippletoes skullcrushers 3x10
Day B:
Deads 2x5
Pullups 8x5 superset with Shrugs
reverse Curls 4x10 superset with front lateral raises
Dumbel row 3x10
Ive been thinking about interchanging Squats and deads, since squats just drain me and it affects my bench.
>>37448223
what am i missing, am i not doing full body? I have all the major compounds except OHP dont I?
>>37448702
That's why I made the website in the OP which answers most of the repeated questions.
Besides, I enjoy it.
>>37448703
t-thanks senpai
>>37448815
I'd recommend doing bench on B as well, since you're getting a day of rest in between.
Just do 5x5 using 80-90% of the weight you use on A. Or something like that. The point is, do more sets but don't max out, use weights that are moderate.
The increased volume and frequency is gonna help your bench progress a lot further.
I'd also swap the curls on B with the flies on A.
>>37449108
b-but senpai https://www.youtube.com/watch?v=iEqRE0DChEY
>>37448253
trappy you are qt i would marry you
>>37448253
>>37448223
Just added barbell rows to my routine last week.
I'll try:
>3x5 negative pull-ups every work out
>2x5 deadlift drop sets after the work set
I'll give it a month to see if the above does the trick. If not, I'll try working with snatch grip dead lifts.
Thanks again, babe.
>>37449154
keen as dood, girth bros unite
>>37449142
Oh also,
I will be starting tomorrow out in the woods for quite a few days.
The calories are from 3 meal replacement shakes daily (packaged, 220 calories apiece) and a bag of oranges.
Equaling 1k calories roughly.
If I do this I will be at my ideal weight in life with the body I want.
The shakes have enough protein (whey) to make my gains not be complete shit when I get back.
I will be hiking anywhere from 25-50 miles daily and it's hot.
There is also some rock climbing which is pretty tiring with full gear.
>>37449142
Trappy
What routine must I follow for Ronaldo Mode ?
>>37448253
Why can I OH press 160lbs with decent form, but my bench lags at 225. It's depressing me, I feel like I'm destined for fridge.
>>37449142
Why exactly is Coolcicada's PPL program so bad?
I've been doing SS for like 7 months now. And in preparation for summer I started also running on my off days about 2 months ago.
I started getting some pain in my hip when squatting and after running about a week ago. Despite stretching and icing it keeps getting worse.
I think its an IT band overuse issue, which I've had to deal with before. My question is what exercises on SS should I stop while it heals, and what should I supplement to not lose all my nice leg gains?
already got routine help last time, just wanted to as something, ive been lifting for some months now, how good do I need to get at pullups before I can realistically start doing muscle ups? currently do 5x5 with 20 kg on
>>37449360
>booty3.png
where are 1 and 2
>>37449460
bump
What lifting routine is best to follow if i play Basketball daily. Thanks
>>37449931
SS+GOMAD
>>37449931
Squat a lot to increase vertical jump
>>37449931
anything you can progress on without it affecting your performance
start with fullbody (as it has the fastest progression) and see if you can tolerate it
likely you can if you're a rank novice
if not
lower body 1-2x/week
plyo 1-2x/week
upper body w/e
>>37448253
Hey guys in a normal powerlifting routine where would I fit in skull crushers and flyes
>>37449975
tricep work after bench stuff
pec stuff on same day, either before or after tricep stuff
shouldnt be a huge issue
>>37449975
You wouldn't
>>37449965
yea others have recommended a routine based around high repetitions and compound lifts 3x a week, but the sticky has like 6 different programs, idk which is best for athletes. Thoughts?
>>37450009
it doesnt matter dude
at the end of the day, it's all the same
you're going to have to modify any program to suit your recovery needs, weaknesses, etc anyways
do ss as written if possible
or just 2x/week if season is hard
day 1
plyo stuff + maybe snatch/clean
squat
hams (hip) - rdl
abs (crunch), low back (back extension)
calf stuff
day 4
plyo stuff + maybe snatch/clean
unilateral squat
hams (knee) - leg curl, unilateral
hip flexors, maybe obliques if u need it
calf stuff
as a basic setup
ditch direct back work if you're doing deads instead of rdl, etc etc
basically learn to lift with ss or something, and you'll figure out programming pretty fast
>guy who was asking about rest periods and rest ranges in the previous thread here
Trappy et al, I swear I'm not trying to reinvent the wheel here, but I do have a question for any who might know about it.
So in the last thread it was said:
me:
>are those rest periods really that important
trappy:
>All research so far has shown it's literally not a factor at all for hypertrophy.
>Shorter rests will give you more endurance over time.
>Longer rests will get you stronger over time.
So my question anyway is this; does that rest period as discussed apply only to consecutive same-exercises? OR could I gain the same benefit of those "longer rests" by spending my "longer rest"-time doing an exercise that has absolutely nothing to do with the muscles in the first exercise (for example, during my "long rest" for squat sets I could, provided I'm not overly winded, do a set of curls?)?
>>37450076
If that's how you wanna jam, rock it. The only thing you have to keep in mind is keeping yourself focused for the next set.
>>37449655
No idea about your injury but 7 months of SS is too much. It's a beginner routine anon, it's good for 3, 4 months top. By then you should get into a more advanced routine.
Doing SS for a year and more are usually how people get into t-rex mode. Don't be one of those guys.
>>37448702
Pls b Harsh
>>37450076
Primary factor of hypertrophy is volume. Volume is 1) The closeness the muscle gets to failure 2) How many times it is taken there. You won't be able to lift the same amount of weight if you don't have a longer rest period, but shorter rest periods facilitate hitting failure more often in a smaller period of time. As long as you're tiring your muscle properly, you'll see it grow. As a new lifter, there's no reason not to up the rest period and go for strength. If you've been gym'ing for a while and no longer care for strength, you could get the same amount of volume in less time by lowering the time between sets, but strength gains would be much lower. Also, you wouldn't be able to recover enough to hit most weights under 10 reps for the same rep range; the closer you go to your 1RM, the more rest you need post set to hit that rep range again with the same weight.
Beginners should keep rest times higher because most new gym goers all way up to mid-late Intermediate lifters can gain strength and hypertrophy in a near linear fashion, so why wouldn't you? It's not until you start lifting extremely heavy and the recovery time starts taking its toll on your joints and tendons and rest times go up to 6+ minutes in order to hit 90% of failure that strength training specifically starts to hit a point of diminishing returns. Eventually you'll hit a point where you're lifting so heavy and the rests become so long that you'll have to schedule what exercises you do based on your recovery between sets; a good example is people that switch from doing Full Body to doing an Upper/Lower split because doing heavy Squats, Bench, and Deadlifts on the same day becomes too much.
To sum,
>Lower the weight, smaller the recovery time
>Volume is hypertrophy; less rest means more volume in a shorter period
>Lifting extremely heavy (Advanced+) can get in the way of volume
>If you're a new lifter, just go heavy because its more beneficial and the above issues won't apply yet
Hey traps is Bench + Dips (3 sets each) enough tricep work on a push day, or should I add another 3 sets of an iso like pushdowns?
r8 my TM. been working on it for a while and have posted in here before.
Mon:
Squat volume
Press volume
close grip bench 3x10
weighted chins 3x5
Tue:
Squat intensity
RDL 3x10
hanging leg raises 3x10
Thur;
Press intensity
weighted dips 3x3
weighted pull ups 3x5
Fri:
Squat intensity
deadlift intensity
hanging leg raises 3x10
i might add in barbell rows 3x5 and curls 3x10 to tuesday once i am accustomed to it. any thoughts on this setup?
PPL for natty lifter at the 6 month mark?
Aesthetics only
How is this DB version of your 3 day TM?
A volume day
DB Bench press 5x8
DB sumo squat 5x8
DB wide row 5x8
DB deadlift 1x8
B light day
DB sumo squat 2x8
DB OHP 3x8
Chin-ups 3x bodyweight
DB deadlift 2x8
C intensity day
DB sumo squat 1x8
DB bench press 1x8
DB deadlift 1x8
DB wide row 1x8
On day C I'd add 1kg to those lifts. I plan to use this routine while cutting if that matters and when my lifts stall just maintain whatever weight I'm on till end of cut.
>>37451107
Forgot to say, used this template as well
https://www.t-nation.com/training/texas-method
>>37448253
I've been trying to figure out how to do a PPL with the equipment I have.
I lift at home and have an adjustable bench, squat rack, and BB. I also bought some pulling handles and nigger rigged some paracord to make DBs out of my plates.
The problem is that every PPL is heavily dependent on machines. All the BB exercises I would have to do seem too intense to be used as supplementary lifts.
Anyone here done PPL without machines?
>>37451060
BUMP
>>37450544
>he believes the t-rex meme is a real thing
Are you also afraid of doing 6-7 reps?
Finally dropped bench from TM, how do I avoid becoming too much of a chestlet but avoid a large amount of stress on my shoulders?
How do I get the body of the closest guy?
SEVENTY
ONE
"INCIDENTS"
>>37451650
kidnap him
Guys my upper chest is fairly flat but the bottom/center of my pecs are practically DD cups. Been doing incline db and flat bench db should I do barbell to somehow shape my tits?
>>37448253
I've got some extra time on my handsv the next 2 weeks, and I think now is a good time to graduate from SS to the next step up routinewise.
You guys think I should go the PHUL route, or the Candito's Strength/Hypertrophy program?
Main goal is hypertrophy (wanna get big) but strength is a secondary goal (trying to up my numbers).
Also, please justify your recommendation. Right now I'm leaning towards Candytoe, for the sole reason it looks more fun.
>>37449680
Are you interested Anon?
It's from a /fit/ trap.
>>37448253
baby when you coming around Canada? GF wants a threesome and I want to destroy your boyhole while you go down on her
At least send some pics
>>37452465
CLP is bretty gud. Try subbing out the hypertrophy lower day for control lower to help boost raw strength.
>>37452649
not him but i'm >>37452760
and yeah im interested
seriously trappy i want to lay you down and oil you up.
>>37452465
Why not try both and see for yourself? Not being a beginner means knowing how to figure out what exactly works for you.
>>37452805
i'd like to try both trappy's mouth and ass
What are your warm up sets like? I'm thinking of going 1x10 at 50%, 1x10 at 60%, 1x10 at 70%, then 3x5 at 80% of my one rep max. Is this optimal?
>>37452852
i'd like to warm up trappy with some light bondage and heavy petting
Well over 6 months ago I squatted 70kg for 1 rep. I just finished back squatting 3x5 at 60kg and I'm done with this arbitrary bullshit lift. I only ever feel it in my glutes and even then only if I do rdls after it. Are there any muscles I'm neglecting if I do hack squats and deadlifts?
>>37452947
man i want trappy to fill it in the glutes
also you're butthurt because you have a hard time with the most iconic lift? just practice more.
i'd like to see trappy practice squatting... onto my dick
>>37452963
Did I ask about what was iconic or whether I'm butthurt?
Women are the most 'iconic' sexual preference but you became a faggot anyway so why don't you let someone who isnt a waste of oxygen answer?
>>37450838
Than you for that lengthy explanation. It's very appreciated - and I get how the application of that info changes depending on where one is in their lifting experience.
>>37452995
Kek angst levels off the chart. I like women and trappy and I am whatever that makes me.
You are a crybaby though. Quit complaining and squat
>>37452781
Heres a picture of the dudes body,
Let me try to find the butt pictures.
Cute little thing, wish I remembered who it was.
>>37449460
Genetics and lifting.
>>37453025
It makes you a faggot.
>>37453097
Yeah but we're all faggots
>>37453102
Actually you'd be a faggot and I'd be a pussy.
Will this routine help me into Jason Laseck mode?
I was doing the Kinomeme routine for a few months and it worked like he said it would, I just felt too twinky.
This is what I've been doing for the past two weeks
Day A:
Bench 5x5
OHP 3x5
Squat 5x5
Front and side raises 3x8
Weighted Dips 3x8
Day B:
Weighted pull-ups 3x8
Romanian Diddlys 3x5
Squat 5x5
SLDL 1x5
Back and side raises 3x8
AxBxAxx
Once my weight starts going up (Doing a mostly clean bulk; 140 when I started, about ~152 now, 190 end goal) I'm probably going to throw in some an work and running on my rest days, but for now I just want to have mass everywhere.
Any help would be appreciated
I just finished P90x with really good results. I kept going a little bit after the 90 days but my body looks a lot more leaner and I'm definitely a lot stronger.
I guess that would make me a advanced novice, right? I'm looking for a routine to go to now, preferably without much need more machinery. I don't like doing super heavy bench presses/squats/deadlifts as I'm not training to get really big anyway. I was thinking Doug's Cutting Routine or Doug's 4 Day Split Routine. Anyone have experience with these and is it a good next step for me?
>>37453194
No. Just do one heavy lift and a bunch of accessories to near failure like a normal human being and replace the heavy lift when you get too big.
>>37448253
I miss marcel
>>37448253
you have to change tuesday to wednesday on the norwegian volume program on your website
>>37448253
I see you have changed multiple things from the Norwegian program, for what purpose desu? I like that you added rotator cuff exercises fe.
>>37448253
Hey trappy, doing the UL split from novice sticky. Still progressing fine, can I add some dropsets for the DL on intensity day? Struggling abit with that lift.
Also any other exercises u recommend to throw in, starting to feel like I can handle abit more volume :)
How is this for a routine Trappy? Anything i should add or take away?
A: weighted chinups, OHP, DL 3x5 (45 mins)
bicep curls and lateral raises 3x12 (15 mins)
B: squats, bench, rows 3x5 (45 mins)
triceps pushdown 3x12 and facepulls 3x12 (15 mins)
Leg raises(for abs)
so basically compounds followed by high volume isolations
run it AxBxAxx
Any good video guides on how to do Power Cleans? I've read the guide on the OP link but I still feel I need to watch someone do it.
>>37455162
Get an empty bar, or put like 10lb bumpers on it. Deadlift the bar, then upright row the bar, once you get it all the way up, just flip your wrists, then start trying to drop under the bar as you flip it. Practice putting the steps together.
>>37448253
Wokrout A
Bench Press 3x8
Chin-ups 3x8
Squats 3x5
Deadlifts 3x5
Lateral Raises 3x8
Incline Dumbell Bench 3x8
Workout B
The Press 3x8
Bent-Over Row 3x8
Squat 3x5
Pullover 3x8
DB OHP 3x8
Russian Twist 2x20
3-4 Workouts a week.
Used to do SL 5x5 but I don't think it focuses enough on upper body or hypertrophy. Focusing mainly on shoulders, chest and lats now. Currently cutting but still making strength gains.
>>37455162
https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy
Even when doing OHP with bar only (20kg), my left shoulder hurts, near acromion. What should i do? Can i substitute OHP with something else? Don't want to tear any of the muscles.
>>37451487
don't be stupid. SS simply hits the quads hard. keep this up too much, and guess what happens.
>>37448253
>Cory Gregory's squat everyday
Is it fun?
-Worth it?
-Good for anything?
Will mixed grip deadlifting fuck me up?
>>37455519
SS hits your entire body hard.
The t-rex thing is a meme. Just like the 6-7 reps = no gains, and cardio kills gains, and bench doesn't work chest enough, and 5 reps makes you fat...
>>37455722
Having legs that are proportionional to your upper body in strengh makes them look disproportional in size.
>>37455722
cardio does kill gains though
not in the extreme "if you take the stairs say good-bye to your gains" but its definitely a factor that needs to be controlled/considered.
Is it still progress if I add reps during TM's intensity day instead of weight. I'm cutting and cant do 5 reps the first time I add weight to a lift.
>>37455187
never fucking post on my board again
>>37455556
no, as long as you keep arms locked
>>37455493
depends what you're doing the exercise for, but any other pressing will generally work fine (i.e. cgbp, incline etc.)
>>37455793
And 7 reps gives no gains
>>37455822
Only if the cardio you do makes you end up in a caloric deficit, otherwise it's all good. Improved circulation and higher metabolism. There's nothing about cardio per se that kills gains.
>>37455932
>the strawman I created HAS to believe in both of these opinions
Whatever makes you sleep at night.
>>37455722
>Refuting scientifically proven and cited data
>>37455967
>I-I only believe in one of the memes, not all of them
Congratulations you're only half dumb.
>>37455995
>everything I don't like is a meme
Congratulations, you memed yourself.
>>37455493
external rotation of shoulder with band (or lying) got rid of my shoulder pain
>>37456010
>I don't like squats
>I don't like 7 reps
Wait what
>>37455922
i am doing OHP as part of starting strength. So by not doing them I would be missing out on shoulder work, right? Is incline bench still good substitution?
I will do a lot of rotator cuff exercises and try to fix the problem as soon as possible, but i read it can take time. At the moment when doing OHP it really hurts though and in the meantime I would like to add something to compensate for not doing ohp.
>>37456041
Will try this, thanks.
>>37456166
yeah incline will be fine until you can do ohp pain free.
other than rotator cuff work, you could consider adding lateral raises if you're worried about neglecting your shoulders
>>37456166
>>37455493
T-bar press is a better substitution than incline bench, and should give you no shoulder discomfort.
Where is trip trap I wonder
>>37453028
beautiful young woman
Will introducing cardio training to the (Im guessing) last 1/3 of my LP totally fuck me over?
I want to be able to run well, but Im only 70lbs away from 315x5 for my squat and I want that 3pl8 more than I want running.
Someone give me ideas on how to incorporate aerobic training please, I feel pathetic if I have to exert energy for more than 20 seconds.
What weights should I have at the end of SS?
1/2/3/4 for five?
>>37457281
No one can tell you, there are too many variables.
>Tendon insertions
>Ability to recover
>Height and weight
Among others. Just push it until you start consistently stalling, and then find an early intermediate routine.
>>37457281
Get the book, it explains how you'll know when you're done in detail.
If you've been doing the program consistently for more than about 4 months and have stalled (i.e. Been unable to lift a weight 3x5 three times, backed off 10%, worked up, still failed, and then done a hard reset, worked up again, and still failed to make progress) twice on the on the squat and once on the diddly, you're probably done with linear progression no matter what weight you're at. Stalling on the bench and press and power clean aren't as much of an issue.
Try doing a hard reset (back off 20% on the lift and only do warm up sets for a couple of sessions, then add a single work set, then two, then three, then add weight as normal) if you're stuck.
Hi guys, i just started doing the texas method workout.
Wanted to know if i can add an exercise or 2 for each part of body.
For example when i'm doing volume day ( A ) can i add some exercise for chest or it would harm me anyhow?
>>37457619
Thats fine, especially on Volume day.
Rather than post my specific routine, here's a sort of meta post for anyone who might have thoughts on it.
>noob and very poor
>own some sets of freeweights (I wish I had some heavier ones for some exercises)
>been doing full body 5+ days/week - and seeing some gains for it - with practice and experimentation I've worked out single, somewhat lengthy routine that I'm quite happy with
>been reading the sticky, fitsticky, trainingscience.net (and other things with citations), and asking questions and getting answers for other snippets of knowledge from trappy and friends here at 4chan.
>main goal is getting a faster metabolism on a more aerobic body, with strength a close second, and hypertrophy a bit after that.
So from everything I've read, and with those goals and limitations in mind, I've come up with a routine that basically runs as follows:
-Each exercise in the routine hits drastically different muscles than the previous exercise in the routine.
-Rest as necessary to feel good for the next exercise but not cooled down.
-Go through entire routine before starting over at the top.
-Given that I don't have the option of specifically picking out weights to meet my 90% 1RM and so forth, this is my routine layout:
SET 1: 1 x F minus 3 - heavy weights
SET 2: 1 x F minus 2 - heavy weights
SET 3: 1 x F minus 2 - light weights
SET 4: 1 x F minus 2 - light weights
Is stronglifts 5 x 5 a good program for after starting strength?
>>37448253
What kind of routine do oly lifters do to be so strong at high bar squats?
>>37459114
No. It's for beginner lifters, just like SS. Do one or another
>>37459252
any recommendations for what I should do now? I like SS. I like lifting 3 days per week. I like squatting and deadlifting. I like biking 2 or 3 days per week. I want to continue lifting 3 days per week.
>>37459375
texas method is the logical next step.
but something tells me you haven't completed SS
>>37457619
you can add as much as you want, but you can run into recovery problemst. texas method is very hard to recover from even with nothing added. as long as you're smart about it you'll be fine
>>37459236
One with high bar squats instead of low bar :^)
>>37448253
Is tranny chan really still pushing his faggot sticky website that will never be reflected in our actual sticky?
>>37459494
her sticky is already way better than the shit harsh produced.
>>37453036
Shitty genetics you mean?
What do I do if I want to get into olympic weightlifting?
>>37459592
His website isn't a sticky. It's a website.
The second he gets tired of the one dimensional validation he gets from being a dick girl associated with fitness advice he doesn't even use, it will disappear and be all in vain, because it's been purposefully in vain since the beginning
Should I do texas method or 5/3/1?
I like that texas method does full body every day, but it seems like the workouts will take forever. I've seen the 4 day a week variant that splits up the volume day, but still seems like a lot of time in the gym.
I like 5/3/1 because it's 4 days a week and the workouts are pretty simple/fast
I would lean towards texas method, but I have to be at work at 8:30 in the morning, and the gym opens at 6:30, which gives me only 1.5 hours in the gym if I want to shower and be dressed (I do)
Advice?
>>37458600
>getting a faster metabolism on a more aerobic body
kek
also thats just kind of a vague RPE guideline, not really a 'routine'. heavy weights can mean anything depending on who you're talking to, and knowing 'F minus 3' vs 'F minus 2' is very difficult, even for people who have been lifting for a couple years.
i've been doing texas method and am beginning to fall foward when squatting on intensity days. would switching back squats for front squats on volume days help fix this?
>>37459999
Nice
>>37453327
>>37453307
I didn't change anything in the program, it was translated by faceguy from /plg/.
You might be mistaking it with one of the actual Dietmar programs, which I'll be adding soon.
>>37459999
It can legit help with that, yes. But I wouldn't sub it 100%, I'd do 2-3x5 back squat and then 2-3x3-5 front squat.
And then on wednesday, paused squats - back or front, doesn't matter.
Also work on improving your ankle flexibility.
>>37459724
http://fitsticky.com/novice-programs
http://fitsticky.com/how-to
Follow the links there
>>37459915
TM is a faster program.
If you don't want to do TM I'd recommend something other than 5/3/1. No reason to do 5/3/1 unless you're specifically looking for slower progression.
See
http://fitsticky.com/intermediate-programs
http://fitsticky.com/texas-method
>>37459114
No.
http://fitsticky.com/novice-programs
http://fitsticky.com/intermediate-programs
>>37457281
Varies from person to person, and according to your bodyweight and height, and how hard you're trying and how much you're eating.
But most people can reach high-intermediate/proficient on http://symmetricstrength.com
Some reach higher numbers, some lower numbers. Such is life.
Best 4day Texas method template for Hypertrophy?
>>37460105
Cheers.
I'm almost intermediate everything, and almost proficient on my shoulders (almost at lmao1plate the press) so it seems I'm on track.
Also, how much of an impact would consuming too little calories have on progression?
I forgot to update my weight and I had the wrong height in the calorie calculator, so it turns out I've been eating about 400 too few calories. Been failing a few lifts recently so I wonder if that was the cause.
>>37460259
Food is one of the most important things.
So yeah if you start eating more you'll find the weights get lighter and you progress further.
>>37460218
Just go with whichever you think looks more fun. As long as there's a decent amount of volume you'll be good.
There are plenty of examples on http://fitsticky.com/texas-method.
If your focus is simply grow as much muscle mass as you can, eat a lot of food.
If your focus is "aesthetics", then focus on having a better diet.
>>37459236
Depends on your level of advancement.
How long have you been lifting, what are your current numbers and bodyweight?
>>37457619
That's fine, as long as you're still progressing.
Small incremental increases of volume to training are almost always beneficial, both for muscle growth and strength development.
So experiment with it and see how it goes.
>>37457238
You'll be completely fine as long as you're eating enough to support both activities AND give your body enough surplus to use in order to recover and adapt.
>>37456647
uni
>>37455874
I don't understand what you're saying.
You can't do 5 reps, so you wanna do 6 reps?
If you mean doing less than 5 reps, check the part on cycling the rep range on http://fitsticky.com/texas-method
>>37455556
No as long as you don't use roids.
If you use roids you have to be careful with your tendons, as they don't benefit from roids as much as your muscles - and naturally require longer time to recover and adapt.
But natty lifters will be fine.
>>37455087
Seems fine, but I prefer higher frequency for the squat and floor pulls. Most people progress better with 2-3x of frequency for squats/floorpulls instead of 1.5x or 1x.
>>37460105
>>37453307
Okay, thanks alot for the website. Apparently, I was looking at the 3 day Dietmar routine.
What to add or take out?
Anyone else have any thoughts on >>37458600
>>37459977
>also thats just kind of a vague RPE guideline, not really a 'routine'.
That's why it's more of a post about the routine rather than the routine itself.
>heavy weights can mean anything depending on who you're talking to,
As I said, I don't have access to enough weights that I can dial in exactly what I'd like. "Heavy", in this instance is in fact the heaviest that I have or the heaviest weight I can do any given exercise with (whichever comes first).
>and knowing 'F minus 3' vs 'F minus 2' is very difficult, even for people who have been lifting for a couple years.
Yeah that was kinda dumb on my part. I figured that out an hour ago. Basically, it's coming out a lot more like "really hard until I'm pretty close to failure" and "really hard until I've just about failed (really closer to F-1 in that instance)".
>>37460453
What do you study?
>>37460105
>TM is a faster program.
>If you don't want to do TM I'd recommend something other than 5/3/1. No reason to do 5/3/1 unless you're specifically looking for slower progression.
>See
>http://fitsticky.com/intermediate-programs
>http://fitsticky.com/texas-method
So I guess my question is can I expect to finish TM workouts in 1:30?
>>37463071
not monday
Good routine for someone who runs 5 days week? Around 30 miles. Emphasis on aesthetics, only need to squat 225, bench BW, dead 250
>>37448253
Has anyone tried the Arnold Blueprint for Mass that's hyped on bb.com?
Does anybody feel like it's too much volume per workout?
>>37453119
Bumping for this
>>37448253
>I'll be helping everyone as much as possible <3
Pretty cool of you Trappy.
>>37448253
AxBxCxx:
A
Back squat 3x5
OHP 3x5 superset with 5 rep pull ups
Front squat 3x8
DB OHP 3x8
B
Back squat 3x5/70-75%(A)
W. dips 3x5 + 1xAMAP/bodyweight
Cable rows 3x12
DB lateral raises 3x12
C
Back squat 1x5
OHP 1x5
Pull ups 3xF
Push ups 5x10
>>37465045
Well Arnold liked being overtrained if I remember correctly. Hence the crazy volume.
A (Chest/Triceps)
Barbell Bench Press 4x6
Incline Dumbbell Bench 3x8
Decline Dumbbell Bench 3x8
Dumbbell flies 3x10
incline flies 3x10
----------------------
skullcrushers 3x12
dips 3x12
overhead dumbbell extension 3x10
B (Back/Biceps)
deadlifts 3x8
Wide grip pull ups 3x12
bent over barbell rows 3x8
dumbbell rows 3x10
close-grip pull-down 3x12
----------------------
ez-bar curls 4x6 (do them slow)
incline dumbbell curls 3x8
concentration curls 3x10
C (Legs/Shoulders)
barbell squats 4x8
leg press 3x10
leg extensions 3x10
lying leg curl 3x8/10/12
standing calf raise 3x20
----------------------
barbell shoulder press 3x6
one-arm side laterals 3x12
front plate raise 3x12 (hold 3 seconds at top)
lying rear delt raise 3x15
Can you guys take a look at my routine and make some suggestions? I made this last night but haven't tested it out yet.
Thanks!
>>37466590
I'm going ABCxABCx
What is good for chest size that isn't too fatiguing for my OHP and not barbell bench?
My current routine is focusing on brining my OHP to 2pl8, not long left. But my chest is lacking a lot.
I only have access to ring dips/rings at home and BB bench and flies etc at gym.
Where could I put them without negatively effecting anything else?
Pic related
Pic related, its my routine.
I do some ab work once maybe twice a week whenever I feel like it.
Inb4 1x legs a week.
12345xx
>>37448253
CUTE
>>37451107
Trappy you missed me!
Daily Reminder that stalling is your fault.
1) Make sure you are eating enough -- if you're getting knackered by your workouts, and stall consistently, you probably need to eat more.
2) Sleep enough. Simple as that.
3) De-stress your self, find activities that you find relaxing -- read some Herodotus, meditate a bit, have a bath, have a blowjob, whatever. Stress is a gains goblin.
4) Actually put some fucking effort in. Don't just give up the minute the weight is hard to push, lift that shit as if you are transcending to the heavens of gains with every rep.
I added a little weight to my lifts on intensity day TM and couldnt the whole 5 reps as I was supposed to do. What do now?
Is this a good PPLxPPLx routine?
Push
Bench Press [3x5] / [3x10]
OHP [3x10] / [3x5]
Dips [3x10]
DB Curls [3x8-12]
DB Hammer Curls [3x8-12]
Abs
Pull
Shrugs [3x10] / [3x5]
Barbell Row [3x5] / [3x10]
Triceps
DB Lateral Raises
Pull Ups
Abs
Legs
Deadlift [1x5] / [3x8]
Squats [3x5] / [3x10]
Front Squats [3x10] / [3x5]
Calf Raises
Abs
The main idea behind the [3x5] / [3x10] is that for example when I do Push on Monday and Thursday, I do 3x5 on Monday and 3x10 on Thursday.
>>37467451
either deload like in SS or drop to 3x3 for a few weeks until you can't do that, then 3x2, then 4x1, then 5x1 (5 tries to get new 1RM), then you deload a bit and restart a bit lower than ur 5 RM which should be a lot higher than when u started doing 3x3.
>>37463071
VD can get long once you're deeper into progression and need long breaks between sets.
at this point though you can split up TM differently to make it a 4 day split which is much more manageable and well within 1 and a half hour sessions.
>>37467479
Why push/biceps and pull/triceps?
Other than that looking good.
Is this enough chest and tricep work for my push days:
Push 1:
Bench 5/3/1
Chest fly 3x8
Dips 3x8
Push 2:
db incline bench 3x8
Triceps pushdown (or close grip BP) 3x8
Dips 3x8
>>37467973
No overhead?
>>37467486
should I do that with the same weight I failed the 5rm? Should I do all that cycle? like what if I do 3x3 and the next time I can do the 5rm I failed before, should i go for the 5rm or the 3x2 4x1 and so on.
Doing 531 BBB less boring version training 4 times a week. So I do the 4 lifts twice a week, one 5x10 and one 531 pyramid. Looking to get in every lift a third time every week, maybe for a 3x5 or something. When would I be recommended to fit that in? I've got the time to train more days every week, and I also have the energy.
>>37452362
try doing underhand dumbbell bench press on a flat bench. Also lat pullovers.
>>37467388
>2) Sleep enough. Simple as that.
What if I don't get enough sleep one day? Will this hinder my gains that much?
Guise, I'm lifting for aesthetics but I've stalled. I'm not looking much better and my lifts haven't gone up in at least a month. I don't really care about the numbers but use them as a marker for progress.
I'm thinking about revising my routine to a modified ppl that includes a full upper body day after leg day. Can I get some feedback on this and suggestions for how to break this plateau? I'm going to clean up my diet a bit, replace those 2-3 beers I'm drinking every night with another protein shake instead.
push
4 x 6 bench press
4 x 6 arnold dumbbell press
3 x 10 flyes
3 x 10 lat pullovers
3 x 10 v bar pushdowns
pull
2 x 8 weighted pull ups
2 x 8 weighted chin ups
4 x 7 barbell rows
3 x 10 seated incline curls
3 x 12 rear delt flyes
3 x 10 lat pull overs
legs/abs
6 x 6 barbell back squats
3 x 15 barbell hip thrusts
2 min plank
fat guy tying shoes
dead bugs
stairs
upper body
1 x f pull ups
1 x f chin ups
3 x 8 hex press
3 x 8 underhand dumbbell bench
3 x 10 dumbbell rows
3 x 8 the press
2 x 12 rear delt flyes
1 x 12 lateral raises
rest/cardio
>>37448253
Trappy, I've been doing 5x5 for about 4 months, last couple of weeks I've changed to 3x5 to break some plateaus in squats. I was wondering if there were any supplementary lifts I could add in, to help increase arm volume. Thx
>>37448253
Trappy I love you
>>37468581
It's the same as diet.
One day won't make difference.
Try for the optimum every day, but if you miss every once in a while, it doesn't change the big picture.
But if it happens regularly, you should work to change it.
>>37468659
Dips + chin ups (4xF each)
If you're already doing those, curls and skullcrushers (4x8-12 each)
>>37468750
Should I be doing all 4 on my workout days, or alternating between 2 of them. Right now I just throw in some heavy curls for 4x8, and some flies with my 20lb dumbbells (because gyno, want to get a stronger chest)
>>37468659
>>37468868
tyvm brobeans
>>37468832
Alternate biceps/triceps
I.e.: dips + skullcrushers on A and chin ups + curls on B
As a skinny fat, can I do the workout programs and attach weight every week when in a caloric deficit?
>>37469569
If you're skinny fat and a beginner, you shouldn't be in a deficit.
Stay around maintenance calories, maybe a slight surplus, and lift heavy, you will lose fat and build muscle.
Once you have a few months under your belt you can decide what to focus on (fat loss or muscle building).
Hi pals, I've been some months on PPL and saw normal gains, I find my pull and legs workouts to work perfectly for now but I want to change my push days for the bench intermediate programs of Greg Nuckols's 28 programs, my stats are
72 kg bw
170 cm tall
85 kg 1RM for bench
60 kg 1RM for OHP
Should I do the intermediate 1x bench program with second push day being the same program but with OHP instead?
Going to try to maintain weigth
>>37468868
>that accessories
>that usless curls every day
>>37469875
iirc the guy asked for a modified SS that emphasized on biceps, trappy was just being helpful
>>37469875
>dips, lateral raises and curls
>bad accessories
are you ok?
>>37468269
It messes with my elbows and for that reason I've read Jim Wendler recommend the rope pushdown as an alternate.
But say i was to replace the pushdown with overhead, would my days have enough chest/tri work?
>>37469963
>dips
Allready in the program.
>lateral raises
WOW OH MY GOD TRAPPY ADDED ONE USEFULL EXERCISE TO THE PROGRAM!!!1111
>>37470022
So you're just complaining about a bunch of curls that trappy added because the guy wanted big biceps
>>37470022
dips aren't already in the programme.
and what >>37470032 said
>>37470015
sure.
Though I would recommend you find out what's the problem with OHP and try to fix it instead of just doing something else.
And then do OHP for 5/3/1 or 3x5 as well
Anybody wanna comment on my routine?
AxBxAxBxAxB ad infinitum .. 5-10k running on two consecutive off-days, the next off-day doing nothing ..
>>37470195
Do barbell rows instead of chinups in one of your workouts.
Maybe add some variation in you secondary exercises.
decline one day, incline the other
plank one day, hanging leg raises the other
DB row one day, DB OHP the other
hack squat one day, leg curls the other
(for example, you gotta see what needs work)
How can I achieve a strong ass if I can't squat? I also get some knee popping/pain when I do glute bridges unweighted
>>37470437
Deadlifts
>>37470195
pretty poop - doesn't seem like any real thought was put into the accessories, and squat and DL 5x5 likely won't go over well unless you intentionally keep the weight down.
you'll struggle keeping that up past a few weeks desu
>>37470150
Oh, yeah I do OHP as well. I was only listing my chest/tri lifts here to get feedback on those.
I thought you meant overhead tricep work.
>>37470644
In that case, it's fine.
>>37470565
Oops, DL is supposed to be 5x1
Thanks for the feedback though
How do I get a well defined core?
It's barely showing when I'm not doing anything and POPS when I flex it, with the mention that the right row is noticeably more developed than the left.
I've been doing every meme ab routine there is and still nothing.
>>37470781
if you want them to show when you're not flexing you're just gonna have to get really lean.
>>37470942
>chiseled six-pack
>strength and mass gains
And I can only pick one.
Fucking mother nature and her limits...
>>37471033
Bro, just eat clen, tren hard anavar give you up and you can get both
>>37471077
well memed xD
>>37471091
thx frend
>>37468652
Feedback anyone? Or is this great as is?
>>37448253
>tfw fitsticky.com says to do 4-7 min rest between sets
k den, i've always done 2 minutes during my linear progression as a noob, as per SL, because not much time. How much gainz did I miss out on due to that?
>>37448253
hey guys (hey trappy), i have a question regarding one of the split TM programs in the sticky (the 3rd one)
the 3x5 on intensity day seems a lot, what was the thought behind that?
I'm starting to stall on ID while my lifts on VD keep going up and getting closer to ID
can i substitute 3x5 for 4x3 or something similar so i can keep going? what would you recommend?
PP tells me to take off a set on VD, but I feel that I have started VD too close to ID and I'm stalling way too early into my program (bench is at 240 for 3x5)
>>37471244
dont stress it, if it felt right for you to go back to your lifts you probably didnt do anything wrong, 4-7 is just a general rule which you shouldnt exceed as a novice/intermediate
try keeping strict pauses for accessory lifts though
>>37448253
What's a good low back exercise to compliment Deadlift? I didn't Deadlift for a long time and I really want it to skyrocket asap
>>37471300
back (hyper)extensions are good for lower back
however, for deadlift, train HAMS; alan thrall from untrained strength has a great video on it, it's the most underused muscle by most lifters and if you do RDL's you'll learn how to engage them properly and skyrocket your DL
>>37468652
>>37471105
>PPLUx repeat is too much unless your roiding
>lat pull overs on back-to-back days
>no significant hamstring exercises
its not awful, but consider a more manageable split (4-5 days/week), because your body needs days to recover, as well as increasing frequency of the lifts you want to get stronger at - i know you said you weren't that interested in gaining strength, however you might as well (because gaining strength will also increase hypertrophy) and will give you a measurable goal as opposed to aesthetic.
>>37471285
my pauses are always strict
ty bro, have this qt snek
Still kind of a beginner, posting my routine just because. If there is something really wrong I would really appreciate it for you to tell me.
I'm still a beginner, I would definitely say
>Workout A
Squats 3x5
Bench press 3x5
Rows (trying to get to Pendlay) 3x5
Dips 3x8
Shrugs/Krok rows 3x10
>Workout B
Squats 3x5
OHP 3x5
DL 1x5
Chinups 3xF (which would be 5-5-3 as of today...I suck)
Shrugs/Krok rows 3x10
Now, why I put the DB rows in: I've been having some problems with my Deadlift.
When arriving to 90kg my left hand tends to lose grip on the bar (must be an imbalance due to me being a righty).
I asked around and krock rows seem pretty good, as well as forearm curls.
Shrugs are just the 2nd additional I usually do, I dont know if they would be useless having done db rows.
Also today while doing DLs I had a discomfort in my left hamstring and glute/piriformis. I stopped at 90 even though my last working set was 95.
Yesterday I saw you suggest doing light DLs on workout A as well. I was thinking I might do that, really light though, just to help with my shitty hamstring/ankle flexibility, form and grip more than anything else.
Thoughts, you fucking weaboo?
>>37471478
I suggest doing RDL instead of Shrugs/Krok rows for 3x10, they are a great accessory for DL and will train your grip/hams/lower back
do them light so you can do them in proper, clean form
your workout seems fine otherwise, maybe add in some arms once a week if you feel like it
>>37471549
*on A I meant to say
>>37471316
What if I throw in an extra rest day after legs and before the upper day? That'd make it a 7 day schedule. Yeah, I'm natty and getting old to boot.
I was doing stiff legged deadlifts but my back started feeling a bit hinky so I cut out the deadlifts entirely (both regular and stiff legged). Part of this may be from falling off one of those fucking hoverboard things a couple months back (landed on my ass, felt like I fucked my si joint). My back has been a bit off since (I rested it for a week or two after it happened). Not sure what else to do for my hamstrings.
As for the lat pullovers, I really like them. I feel them in my chest primarily but thought I'd stick them in on back day as well. I guess I can drop them. Anything I should add in on that day instead? Maybe another set each of chins, pulls, and rows?
maybe you guys get this question a lot, maybe you don't
i just want muscle growth but i should still start with starting strength? to set myself up for other routines?
>>37471105
Why train legs only once a week?
Why no deadlifts?
I'd do a LUxLUxx split.
Like this:
Deadlift (heavy)
Squat (light)
Calves, Abs, Lower Back
Press (heavy)
Row (heavy)
Bench (light)
chinup/pullup (bodyweight x F)
Other Upper
Squat (heavy)
deadlift (light)
calves, abs, lower back
Bench (heavy)
chinup (weighted)
Press (light)
row (light)
Other Upper
"heavy" means 3-5 sets of 3-6 reps
"light" means 3-5 sets of 8-12 reps, and/or a variation of the lift
(Front squat, RDL, incline bench, push press, DB instead of BB, ...)
"Other Upper" is all dumbbell work, machines, cables, ...
>>37471649
Yes.
http://fitsticky.com/starting-strength
>>37471712
graxias
>>37471649
Seems to me like as a beginner SS is pretty much good for anything, as is SL or other good routines with compound barbell movements.
What matters is that you keep to it and constantly push yourself
>>37448253
Hey trappy. Any tips on building mass on my calves? They are starting to look tiny in comparison to my body and I need to do something about it.
I will train them every day if I have to.
>>37471649
do SS and dont be a pussy about it, it's that simple
now if you wanna look lean while doing it, watch your diet too
>>37471802
Every day.
With as much weight as you can.
For as many reps as you can.
>>37471733
what's SL
>>37471733
>SL
useless shit
>>37471244
its a bullshit,just rest doesnt have rules, when you are ready to go just go....rest betweem 90 second and 4-5 minutes on compund and rest from 60 too 3 minutes max on the others complementary lift
>>37471898
Number of sets?
>>37472284
3 to 5
>>37469875
Curls are useful for preventing biceps tendinitis, which is a common issue for people who squat lowbar and do a lot of presses and cleans but not a lot of horizontal/vertical pulls.
>>37471244
ATP can take up to 4-5+min to recover enough, phosphocreatine (PCr) can take up to 8+min, and levels of lactic acid (lowers performance) can take 4-10min to clear.
This means 2min rests are not enough if you're lifting heavy.
Studies have shown that 5+min rests allow athletes to peform the most number of repetitions for 3-5 sets, with a very significant difference.
If you're not lifting heavy, or not doing lifts that require you to maximise your performance (accessories), then it doesn't matter.
Source: http://ovidsp.ovid.com/ovidweb.cgi?T=JS&CSC=Y&MODE=ovid&PAGE=fulltext&D=ovft&AN=00124278-200502000-00005&NEWS=n
(Use sci-hub if you don't have access)
>>37471802
I'd say 3-4x per week, 5-8 sets to failure. Do something like 5 sets standing, and then extra 1-3 sets sitting if you want.
Give a day of rest in between the training sessions, at least.
>>37471257
>the 3x5 on intensity day seems a lot, what was the thought behind that?
A VI-VI split has less total volume, and only one intensity work per day, which allows you to train with higher volume for intensity workouts.
Compare this to the standard fullbody TM, which has you do squat and then bench and then deadlift intensity. It would be hard to handle 3 max sets for all those lifts in the same day.
Personal preference, in the end. As long as you're progressing, you're doing good.
The guideline is anywhere between 1-3 sets is good for intensity days.
Rip starts recommend 1 set on PPST but eventually the number os sets on Intensity work increases up to 5.
>can i substitute 3x5 for 4x3 or something similar so i can keep going?
I recommend the rep cycle described in the page.
>PP tells me to take off a set on VD
DON'T lower the volume, just lower the weights you're using on VD (80-90% of the 5RM)
>>37472356
>ATP can take up to 4-5+min to recover enough, phosphocreatine (PCr) can take up to 8+min, and levels of lactic acid (lowers performance) can take 4-10min to clear.
This means 2min rests are not enough if you're lifting heavy.
Thanks. I was wondering about that.
Alright homos.
I want to add some olympic lifting into my routine. Just for fun, to do something new in the gym and for the athletic factor, to develop some explosive strength.
But I can't and don't want to really go fully into it (I.e. not going to do a pure WL routine)
For multiple reasons:
>don't expect or plan to compete at any point
>don't have access to coaching
>don't have access to a proper gym:
>no bumper plates
>no platform
>barely any free space to lift
>obviously not allowed to drop weights
So yeah, doing heavy singles and maybe failing a snatch or jerk is literally impossible.
So far I've been doing a 4x/week Upper/Lower split (Candito's Linear, now 5/3/1)
This 4 day per week training fits perfectly with my schedule and I enjoy it, so I'd like to keep that.
I recently posted my first power clean attempts in /owg/, they told me to stick to clean pulls and hang cleans for now and only do the full lift once I'm confident in those.
I don't really know how to set up a routine from here.
Do I do a WL routine but stick to manageable weights when it comes to snatching and jerking?
Only add Cleans and related exercises into my current routine? (don't do snatches and jerks)
I looked through the fitsticky.com stuff on weightlifting, but I'm stuck
>>37470781
C'mon trappy I know you have some abwork stuff stashed somewhere...
Good routine for someone who runs 5 days week? Around 20-30 miles. Emphasis on aesthetics, only need to squat 225, bench BW, dead 250
I know >reddit
but is reddit's PPL a good place to start? I was planning on doing something like this and modifying it slightly to suit my tastes, but I'm not sure of how good it is. Thoughts?
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
>>37473853
No.
Just do the bloody tried and tested programs.
And don't go fucking modifying programs when you've got no clue what you're doing.
>>37473870
Well, I should have wrote that differently. I'm No veteran, but I'm past SS. I've gained about 35lbs since starting, and I just want to do something with more volume and I'd like to stop bulking as much.
I figured 6 days a week is better than four, I'm just so used to my program that I wanted an idea for another.
>>37472584
I would stick to hang variations honestly hang snatch and hang clean in your situation. You want to train 60-70% of your max with oly lifts. Replace diddlys with cleans. Snatch pulls and clean pulls are good athletic exercises on their own so you won't need heavy back lifts just max out on pull ups. Just above parallel front squats are your best friend for horizontal movement.
>>37473930
post stats
Trap-chan-
Is the ketogenic diet a viable diet for cutting to maintain muscle mass and strength? Thx
>>37474213
w-well I'm still weak but I've come a long way anon ;-;
>>37473853
Here are your two options:
1- choose one of the many freely available good programs made by people who have years if not decades of experience with coaching and training
2- choose a reddit list of exercises put together by someone who was lifting for 3 months
1- choose programs well known and famous for bringing good results
2- choose a reddit list of exercises that is known for keeping the people who waste their time with it on skeleton mode and forever weak
Every single person who has shown 'good' results from reddit ppl was on steroids
PPL is usually setup as PPLxPPL, wouldn't it be better as PLPxPLP?
a
squat 5-8x2
barbell curls 4x8
close grip bench 5x5 ramping
grip stuff 2 sets
b
bench 5-8x2
pulldowns 4x8
grip 2 sets
c
high incline seated press 5-8x2
rack pull5x8-2
hanging leg raises 2x20
>>37476012
>pic
why so low volume man?
ABABCDx
A:
Squat: 3x6 @80%1RM
Pin Squat: 1x8 @100%1RM
Deadlift: 2x8 @70%1RM
Bulgarian Split Squat: 4x10
Box Jump: 10x5
Broad Jump: 10x3
Leg Extension: 2x10
Lying Leg Curl: 2x10
B:
OHP: 3x6 @70%1RM
Paused Bench: 1x8 @70%1RM
Weighted Pull-Up: 5x5
Weighted Dip: 4x10
Front Lever Progression: 6x3 10 second holds
One Arm Chin-Up Progression: 6xNegatives ea arm
Planche Progression: 6x3 10 second holds
Wall Handstand Push-Up: 4x10
Body weight Row: 4x10
C:
Clean & Jerk: 3x3
Snatch: 3x3
Paused Front Squat: 4x10
Bulgarian Split Squat: 4x10
Box Jump: 10x5
Broad Jump: 10x3
D:
Muscle-Up: 3x8
Handstand Push-Up: 6x3
Archer Chin-Up: 3x8
Planche Progression: 6x3 10 second holds
Pelican Push-up: 3x3
Dragon Flag: 4x10
>>37476730
>>37476012
that pic does chest/shoulders on separate days, why not just do them together and hit them twice a week
>>37476012
>implying SS was made by good coach or successive sportsman
>>37448253
Why is the Reg Park routine in the sticky slightly different than other verisons online (where it is back squats rather than front squats on the same day as bench).
>>37478488
Because trappy thinks he/she is good coach. Same thing with Rippetoe.
I want to be able to squat 300kg a2g highbar in 3 years
how do I go about this?
>>37478545
>be genetically gifted or on roids
>train for 6+ years
>have impeccable mobility
>be a big guy
How long have you been lifting already? What are your stats?
>>37478604
I'd say genetically gifted and on roids. Its technically possible to squat that much without gear (for the right person, of course) but its not a quick process.
>>37478530
Yeah, you sure are better than both
>>37478604
I have been lifting on and off for 4 years never really sticking long enough to a program to get good results
I have a 140kg dl, 90-100kg bench (can do 70kg for 3x5) and a very ugly 120kg lowbar squat
I don't mind going on gear
>>37478633
>that pain in the ass
kek
>>37478635
Yeah. At 70kg 3x5 you don't have a 100kg bench. Maybe not even 90kg.
>>37478656
>>37478645
How many trophies/medals do you have, anon?
>>37478675
Get it into the 80s for 3x5 and then you'll be closing in on 100. For most people at least - there's always outliers.
>>37478545
Do a LP until you stall out repeatedly. Then switch onto an early intermediate program, something with a weekly periodization scheme. Once the gains become unsatisfactory with that, switch to somethin with monthly+ periodization.
Eat everything. Sleep all night. You can make it.
>>37478635
Well at least you have a goal.
You will obviously have to train high bar from now on. Which will also mean a deload.
You will have to work on your mobility every day.
You will have to stay consistent.
You will have to eat and rest properly.
You will have to set aesthetics aside and concentrate on performance.
You will have to follow a proper program.
I'd say something with a lot of squat volume, squatting at least twice per week.
Do a lot of front squats as well. Do pause squats.
As you will have to work on form for high-bar, you can do a linear progression program in the beginning. (at least for squats, progression on the other lifts can be slower)
Once you stall on LP, switch to a more advanced program, maybe even a specialized squat program (http://fitsticky.com/intermediate-programs/).
something like an Upper/Lower split, focusing on Front Squats and Back Squats on the Lower body days.
As for assistance movements like Leg Press, you have to make sure you're not too fatigued.
For now, I'd suggest something like this:
A:
Front Squat
Deadlift, Abs, Calves, Lower Back
B:
Upper Body (OHP)
C:
Back Squat
Deadlift, Abs, Calves, Lower Back
D:
Upper Body (Bench)
As for sets/reps, 3x5, 5x3, 5x10, 5x3 paused are all good options.
How you set them up is up to you. Maybe alternate combination for FS/BS every week.
>>37478689
>OH THERE IS ONLY TWO STRENGTH COACHES IN THE WORLD: RIPP AND TRAPPY!!!!!111111
Try harder, kid
https://en.wikipedia.org/wiki/Ad_hominem
>>37478791
(For now, stick to one set/rep scheme until LP stalls)
3x5 on back squat and 5x3 on front squat
>>37478799
There are plenty more, but I seriously doubt you have the credentials to judge Rip or trappy.
How often should I be changing my routines?
>>37478832
When the current one stops working or stops being relevant to your goals.
>>37478843
I'm making pretty awesome gainz with my current routine. Wasn't sure if there was a specific number of weeks where trainers say to switch it up. Thanks.
>>37478827
If I will write that Eric Cressey is a good coach and beginners should do tons of split squats and rack pulls instead of deadlifts and squats then every fucker in /fit/ somehow will get credentials to judge Cressey despite he is good athlete and coach unlike Rippetoe or Trappy.
