Previous thread >>37448253
>gibe gibbs 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
>>37482850
A:
3x5 squat
3x5 bench
3x10 pull up
3x8 close grip paused bench press
3x10 chin ups
B:
3x5 squats
1x5 deadlift
3x5 OHP
3x10 pull up
3x8 close grip paused bench press
3x10 chin ups
AxBxAxx etc etc
is it shit? what should i change?
>>37482961
do ohp after squats and before deadlifts
>>37482961
and don't do the same three accessory exercises every workout
>>37482961
Don't squat and dead on the same day, the fuck. Way too much volume on day B.
>>37483005
>and don't do the same three accessory exercises every workout
why not?
>>37483024
>Don't squat and dead on the same day
>what is startling strength
>what is stronglifts
>>37483052
Shit, forgot this board was full of autists
>>37483065
neck yourself my man
noob here
if i do SS but want to fit in cardio how do i adjust my diet? would i want to fit the cardio in on my off days (AcBcA etc)?
>>37483052
Ur not gonna be a newbie forever. Soon it's too taxing to do that.
>>37482850
So I am doing a split based on one of those fitsticky texas method routines. I am in week 4 of it and it has been going pretty great. Here is what it looks like:
A:
3x5 Bench Press
5x5 Overhead Press (80%)
3x8 Incline DB Press
3x8 Skull Crushers
3x8 DB Triceps Extensions
3x8 Lateral Raises
B:
3x5 Chin Ups
3x5 Barbell Rows (80%)
3x8 Rear Delt Flyes
3x8 Band Pull Aparts
4x8 Hammer Curls
4x8 Reg Curls
C:
3x5 Squat
5x3 Power Clean
3x5 Deadlift (80%)
3x8 Calf Raises
3x5 Hanging Leg Raises
X
D:
3x5 Overhead Press
1x5 Deadlift
3x5 Barbell Row
3x5 Squat (80%)
5x5 Bench Press (80%)
X
X
>>37483149
what were your squat and dl when you stopped doing that?
is that when you changed to an intermediate routine?
>>37482850
I'm doing Reg Park's routine.
I'm 64kg and have never lifted before.
Am I going to die?
FUCKING HELL... GOD FUCKING DAMNIT...
HOW THE FUCK CAN ONE BE ABLE TO DO LESS PUSH UPS THE MORE HE WORKS OUT?!?!?!?!
That shit is retarded guys I'm telling ya. Today it was chest day and I usually do pushups and bench dips, pretty basic stuff since I'm a beginner. But I've noticed that even though I workout consistently and do lots of cardio as well, I'm actually doing backwards progress on my pushups. Even now, 3 hours later, I'm extremely frustrated lads. In the beginning I wasn't doing DB Press and Incline DB Press because I felt like I would get injured, but now I feel like I can handle it without having bad form.
Anyways, is 4x10 DB Press, 4x10 Incline DB Press and maybe 4x10 Close Grip DB Press too much? See, the way I do my workouts consists of leg day, back and biceps day, and chest and triceps day, thus I'm afraid 3 press exercises in one day could fuck me up. Should I maybe do 3(or 4)x10 Tricep extensions instead, since it is an isolation exercise and my chest is already worked a lot with the previous 2 presses?
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:
>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
I got a few comments telling me to stick to hang cleans/snatches and clean/snatch pulls instead of the full lift, considering my inexperience and gym situation.
I initially wanted to keep Rows and Deadlifts, but there's enough pulling already.
So I came up with this routine, based off Greg Everett's Novice Routine from the sticky:
Week 1 / Week 2
Front Squat 5x3 / Back Squat 5x3
Clean Pull 5x3 / Snatch Pull 5x3
Calves, Abs 3-4xF
Military Press 5x5 / Snatch Push Press 5x5
Hang Snatch 3x3 / Hang Clean 3x3
Chinups/Pullups, Dips 3-4xF
Back Squat 3x5 / Front Squat 3x5
Snatch Balance 5x3 / Overhead Squat 5x3
Calves, Abs 3-4xF
Push Press 5x5 / Snatch Press 5x5
Hang Clean 3x3 / Hang Snatch 3x3
Pullups/Chinups, Dips 3-4xF
What should I do for progression? At least for squats and Presses, sth percentage-based might be useful.
>>37483024
>>37483052
>>37483065
>>37483084
>>37483149
>>37483363
Is this an acceptable modification of SS for people who don't want to squat and deadlift on the same day?
A
Squat 3x5
Bench 3x5
Power clean 5x3
B
Deadlift 1x5
Press 3x5
Chin-up 3x5
>>37483695
sure. though if you're a real novice (i.e. less than 4-6 months training) you should do SS as written.
>>37483718
Lifting for just over a year, but had a few breaks so my numbers are shit
100x5 squat
110x5 deadlift
(in kg)
What do?
>>37483460
Are you testing your pushups after your push workout?
>>37483768
Nonono. Up until now my push workout was 5xF Push Ups and 4xF Dips with just 5x20 sit ups for warmup. But I've noticed that I'm actually doing less reps as I "progress". So I decided to change to dumbbells.
>>37483695
I recommend squatting each session until,you reach the intermediate phase
>>37483794
What? im on advanced now and i still make good progress on it when bulking. maybe that's just what being a lean manlet is like tho
>>37483695
Why not front squats or lighter back squats on B?
>>37483643
>no bumper plates
>obviously not allowed to drop weights
https://www.youtube.com/watch?v=_drttm5r66A
>no platform
Just put rubber mats under the plates if needed.
>I got a few comments telling me to stick to hang cleans/snatches and clean/snatch pulls instead of the full lift, considering my inexperience and gym situation.
No.
Do Klokov's Drop Snatch/Clean/Jerk as drills and then do the full lifts.
Focus on learning and mastering the full lifts instead prioritizing accessories and partials.
>>37483407
You'll be fine, but I recommend starting with the initial phase of SS instead for at least 0.5-1 month. The higher frequency for the main lifts, the heavier weight increments, and the focus on the important stuff is gonna get you stronger a lot faster.
Switch to Reg Park's later.
And EAT
http://fitsticky.com/novice-programs
http://fitsticky.com/how-to
>>37483165
Looks fine to me, though I'd probably remove one or both of the triceps isolations on A. You're already doing 11 sets of triceps work with the bench, incline, and ohp.
>>37483138
Eat more.
Yes, do them on the off days.
>>37482961
Looks fine to me, but I'd recommend doing 3x3 or 3x5 for the paused bench instead of 3x8.
You're either just not gonna do any more pauses after the 5th rep, or you're just gonna use a weight that's too light.
You also don't need to do 6 sets of chin/pullup on every workout, specially since you're doing deadlifts on B.
Do the OHP before or after the squats on B. Don't do it after both the squat and deadlift, it's just gonna make it too hard to progress.
>>37484123
A:
5x20 Sit Ups
4x10 DB Press
4x10 Incline DB Press
B:
5xF Sit Ups
1xF Chin Ups
4x10 Incline Rows
4x10 Biceps Curls
C:
5xF Sit Ups
4x10 DB Step Ups (each leg)
AxBxCxAxBxCx...
With this I mainly want compound exercises since I'm a beginner, except from the biceps and triceps so I can get dem gunz. Is my chest&triceps workout OK or should I change something? The days that I workout have to stay the same, though.
A:
1x100 push-ups
1x100 sit-ups
1x100 squats
10 km run
AAAAAAA
Will this work for me, /fit/?
>>37484946
too much squat volume.
86 is absolute max for a natty
>>37484123
>>>37483165 (You)
>Looks fine to me, though I'd probably remove one or both of the triceps isolations on A. You're already doing 11 sets of triceps work with the bench, incline, and ohp.
That makes sense. I am also thinking about switching out the 80% deadlift on leg day (C) and replacing it with Romanian deadlift
>>37484498
I'd recommend you go with something from http://fitsticky.com/novice-programs
>>37485248
You can just do RDLs with 80%.
My Chinups just wont improve.
Doing them 3xF on Monday/Friday on SS.
Stuck at 5 reps.
Are there any free weight alternatives?
The more I bulk the harder it gets to do em.
>>37486479
Weighted chinups 3x5
Trappy-chan:
I just want a simple mobility routine specifically for high bar squatting. Also something to fix lordosis and FAGS. Is there anything of the sort?
Also, I can help translate everything in the fitsticky website to Spanish for free. I know it's a work in progress and it's mostly meant for /fit/izens but still.
>>37486491
>Having trouble doing 3x5 body weight
>do 3x5 weighted anon :^)
>I'm not autistic I promise
Been lifting for around 8 months, and I've been doing this:
AxBxAxxBxAxB...
A:
Bench 3x5 or 3x8
Squat: 3x5 or 3x8
Weighted Pull ups 3x5 or unweighted 3x10
Leg press 3x8
B:
Front Squat 3x3 or 3x5
Dead lift 1x5
Press 3x5 or 3x8
dips 3x10
cardio 2 or 3 times a week on rest days, 5k run or swimming usually.
However here's my problem, I'm making decent progress on all my lifts except squats, it's suck around 155 for 5 reps (high bar atg). Any suggestions on how to help me get my squat up? Also, I'm bulking this summer.
>>37486952
Yes, I've trained multiple people who were stuck on the chinups with weighted chinups.
Here's the deal: Let's say he weighs 90kg. He can do 5 reps with 90kg.
Do you think adding 2kg to that is gonna make him miss the fifth rep?
Unlikely, he can probably do 5 reps with 4kg or more even.
So he starts small and on every workout he increases the weight by a small increment (2kg at first, 1kg later on).
Give a month or so and he will be doing 3x5 with +-20kg easily.
Take the weight off and he will be able to do 3x12+ easily.
Progressive overload really is a magical thing, isn't it?
>>37486868
>I just want a simple mobility routine specifically for high bar squatting
90% of the problems are fixed with ankle stretching/mobility work and wearing weightlifting (heeled) shoes.
Most people prefer 2cm heels, but if you have bad mobility you can go with heels as high as you like. There are shoes sold with 2.5-3cm heels, and you can also add heel height with a cobbler (pic related).
For ankles, there's lots of stuff here https://www.youtube.com/watch?v=XISJxsccN1E
>Also something to fix lordosis
This requires physical examination. Better finding a professional.
>FAGS
Widen your stance if it's too narrow.
Angle your feet and shove your knees open when descending, so that the knees track over the toes (use a resistance band or something elastic around your knees if you have issues with this).
And do warmup sets. Don't skip them.
This fixes the issue 90% of the time.
If your tendons are currently inflamed, let them rest and cool off for a few days.
If you're 100% sure your knees are tracking over your feet and they're angled properly (post vid), and you're still having issues with this, then start stretching your posterior chain and hip rotation.
>>37487285
or do more/variations
is there anything worse than a dumb faggot?
>>37486868
t-spine mobility is crucial
After I started foam rolling and mobilizing my t-spine, I could finally high bar squat properly
>>37482850
I've started benching 3x a week. I'm trying to increase my strength on it. Whats the best way to periodize it? I'm 135x5 atm and I'm doing a classic full body routine 3x a week. I'm not doing anything else for chest/tri/anterior delts other than bench. I'm doing 3 sets of 5 reps of bench. I'm thinking maybe I should up it to 5x5 and do two days 80%, one day full effort/ week. Full effort day being the day after the 2days in a row rest I get.
>>37487331
Yes, there are many solutions to a problem.
I gave one example. Doesn't mean it's the only solution.
>>37487107
If kg just start a program for intermediate lifters.
http://fitsticky.com/intermediate-programs
If lbs, start eating more (if you can't or don't want to, lower amount or frequency of cardio).
>>37487484
How much do you bench and what's your bodyweight?
If you're not too advanced, you can just use a TM model.
A: Bench 5x5 using 80-90% of your 5RM
B: Spoto Bench 3x3-5 with 2-4s pauses using 70-75%
C: Bench 1-3x5 adding +1-2kg
AxBxCxx
For accessories, something like cable crossovers on A or B and dips on C.
When it starts getting hard to progress on C, do the rep cycle described on http://fitsticky.com/texas-method
>>37487560
Thanks, forgot put 155lbs.
>>37487560
What's your view on GZCL and GZCLP?
Am I missing out on anything by doing hybrid squats?
I am doing StrongLifts and am 5'9" and 123lbs, how much weight should I gain each week to keep up with the program?
>>37487560
37487484 (you)
I bench 135x5 and my bodyweight is 161lbs. I'm so weak I think I should be able to progress simpler before needed to add a lot. Still think I should do it exactly the way you said?
>>37482850
I have a question related to the SS program. I have lurked for a while and read that the number one issue with SS is people claiming that it left their upper body comparatively weaker than their lower body and that the best remedy for that is to add curls. I also assumed that triceps and calves would be left out as well. So after how many weeks of following the program (assuming I would start after cleans and weighted chin ups are added) should those 3 exercises be added, and on which days?
>>37487776
1) Chinups should be enough for biceps, but add some curls on the day you don't do them if you really want to
2) Triceps get plenty of work in SS. Don't worry, Bench and Press both hit them well enough.
3) Don't even bother with calves lmao
>>37487671
Also, make sure you're squatting with good form.
Post vid if you have it and want some feedback.
>>37487681
Candito style?
No.
>>37487703
>I am doing StrongLifts
Switch to a better program
http://fitsticky.com/starting-strength
http://fitsticky.com/novice-programs
>how much weight should I gain each week to keep up with the program?
No such thing.
Read the http://fitsticky.com/novice-programs page for more info.
>>37487725
No, do the bench routine from this instead https://docs.google.com/spreadsheets/d/1x0UIKUnymjIYeBmuLOFqd_8Mc-MP91niVT-gO0zUBSw/edit?usp=sharing
Just click on the Bench 3x tab at the bottom.
And read the "Getting stuck and getting unstuck" section on http://fitsticky.com/novice-programs
>>37487776
See http://fitsticky.com/starting-strength
>>37487676
Just a programming style. Nothing magical. Works for some people, doesn't work for others.
I personally don't like it much because it doesn't have much frequency or volume for the main lifts, and focuses too much on accessories.
Trappy
Doing ULxULxx from novice sticky. Any advice on other accessories to add? feel like i can handle a bit more volume. Been training 3.5 months.
Thinking some incline dumbell and facepulls on upper, and some calf raises and back off DL sets on lower day. how does that sound?
BW: 85 kg
Bench: 3x5 90 kg
Squat: 3x5 95 kg (torn acl giving issues here)
DL: 1x5 120 kg
OHP: 3x5 53,5 kg
When I hit parallel at squat, my back starts to/is trying to round (maybe even few °before parallel).
Should I put small plates under my heels or is this not correct solution?
>>37487890
Fix your form
Brace your core
>>37487890
>When I hit parallel at squat, my back starts to/is trying to round (maybe even few °before parallel).
Post vid
>Should I put small plates under my heels or is this not correct solution?
That usually fixes a lot of issues. It will probably fix yours. I can't tell without seeing a video though.
But yes, try it out.
>>37487835
>Thinking some incline dumbell and facepulls on upper
Facepulls are fine, but I'd leave the incline db bench out. You're already doing a lot of benching and OHPing on both days.
>and some calf raises and back off DL sets on lower day
That's fine.
>>37482850
lmao is that guy 4 feet tall?
just joined thread for that
>>37487958
He's 164cm 83kg class
>>37487811
GZCL has main lifts two times a week if you want, and accessories are only very high when you're advanced. It's also very flexible where it leats you choose freely which accessories to do so you can focus on your weaknesses and just general training.
Was real obese and did SS for a few months, lost 40lbs now but still fatty. I feel as if arms are not up to standard, what do to better my arms and still get that niceu weight loss?
>>37488013
I know, I was just talking about my personal preference.
The program is fine.
>>37488020
See http://fitsticky.com/starting-strength
(pt. 1)
This might be fucking retarded, oh well:
I was trying to create my own program, drawing good principles from many different programs and combining them to create someting unique (at least from what I've seen).
Basically, I was going to start off with either PPLxFxx or just simply ULxULxx to take advantage of high frequency (at least two times per week per muscle group. this is what the literature seems to agree on) and 2-3 rest days.
I really like ULxULxx so I'll start off with that, but either one works I guess.
For the main lifts, I wanted a decent amount volume. Not Sheiko-high, but still a fair amount. I figured Greg Nuckols Advanced Programs for each main lift fit this purpose perfectly and I just love the rep schemes and progressions. So these programs will be my base.
Since I wanted high frequency for the lift, I figured I'd include all the mainlifts for each appropiate day (upper/lower) but with volume and/or exercise variations, like Texas Method. This would have my squatting, deadlifting, pressing and benching for volume and intensity 2 times a week, which just seems optimal.
Finally I added placeholders for accessories. I like to base these off of my weak points, like GZCL and Candito does it, and many others, but generally I'd stick with the same accessories for a month or so before switching. These are also for hypertrophy and general fitness.
So here's a rough draft. The > arrows indicate the weekly progression. The second rep scheme for the main lifts are sometimes done with the same weight, sometimes with another (this is better laid out in nuckols program)
>>37488377
(pt. 2)
Upper A:
Bench Press 4x5 80% > 2x5 80% > 3x3 85% > 5x3 70%
Bench Press 2x3 85% > 4x3 85% > 3x1 90%
OHP or OHP Variation/Auxiliary 1x12 > 1x10 > 1x8
OHP or OHP Variation/Auxiliary 3x8-10 > 4x6-8 > 5x5-6
4th week only (lines up with deload week of Bench): OHP new 1RM
[Some sort of Horizontal/Vertical Back work, not sure here yet]
<Accessory 3-4x8-12>
<Accessory 3-4x8-12>
Lower A:
Squat 5x5 80% > 4x3 85% > 3x1 90% > 1x1 new 1RM
Deadlift Variation/Auxillary 2x6 > 3x6 > 5x5 > 1x1 new 1RM
<Accessory 3-4x8-12>
<Accessory 3-4x8-12>
Upper B:
Overhead Press 4x5 80% > 2x5 80% > 3x3 85% > 5x3 70%
Overhead Press 2x3 85% > 4x3 85% > 3x1 90%
Bench or Bench Variation/Auxiliary 1x12 > 1x10 > 1x8
Bench or Bench Variation/Auxiliary 3x8-10 > 4x6-8 > 5x5-6
4th week only (lines up with deload week of OHP): Bench new 1RM
[Some sort of Vertical/Horizontal Back work, not sure here yet]
<Accessory 3-4x8-12>
<Accessory 3-4x8-12>
Lower B:
Deadlift 1x5 > 1x5 +2.5-5kg > 1x5 +2.5-5 kg > 4x3 30% lighter
Deadlift 2x3 > 3x3 > 4x3
Squat Variation/Auxillary 1x8 > 1x5 > 1x3 > 1x1
Squat Variation/Auxillary 3x5-6 > 3x3-4 > 3x1-2
<Accessory 3-4x8-12>
<Accessory 3-4x8-12>
>>37487792
Thanks, I'll wait and see how chin ups do before bothering to add anything. What works out triceps though? I'm not using close grip for bench or OHP so it's more back and chest, right?
I'm a little let down trappy, I've lurked for a while and the one time I ask you a question, you don't answer anything and instead send me a link to the program I already stated I was doing.
videos on how to use hip drive in bench press?
>>37488389
>>37488377
Looks interesting.
>>37488527
If you had checked the link you'd see it answers your questions.
>>37488545
You mean leg drive?
See vid related.
>>37484123
>Why not front squats or lighter back squats on B?
Why?
I'm not dismissing the idea; I want to know the reasoning before I decide whether or not to do them.
>>37488567
Love this set up, people always stare at the gym though.
This is my 5/3/1 Routine.
Week 1 = 5x5 / Week 2 = 5/4/3 / Week 3 = 5/3/1 / Week 4 = Deload
Chest/
Bench
Military press 4x8
Incline bench 5x6
Flies 3x8-12
Close Grip 5x6-12
Skull Crushers 3x8
Legs/
Squats
Leg press 3x8-12
Leg Curls 4x8
Seated Calf Raises 3x12
Core exercises
Shoulders/
OHP
Behind the head press 5x5-8
DB bench 4x8
Arnie Press 3x8
Lat Raises 3x12
Back/
Dead Lifts
Pull ups / Chin ups 3x10
Romanian Deads 3x10
Preacher Curls 3x10
Face Pulls 3x12
Focusing on the 4 main lifts and just doing mid/light weight accessories.
>>37488567
I've already read that page multiple times, all it says is that you can add them but not to let them interfere with the main lifts. That answers approximately 0 of my questions. I asked for thoughts on people's common critique of how SS leaves some muscles weaker, if I should add extra exercises, and if so which days would be best. Stop shilling your own website and actually answer a question.
I always hear on theses threads that stronglifts is a bad routine, why?
>>37488678
Higher frequency and volume (when comparing these options)
=
More muscle growth, CNS adaptation, technique improvement
=
Easier progression
>>37488773
>if I should add extra exercises, and if so which days would be best
It's
literally
in
the
page.
Pic related.
>>37488767
why no rows
2 questions
1. Is trappy chan a trap?
2. How can I fuck trappy?
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
question:
I am 2 months into SS, and sometimes my glutes/hamstrings are too sore to squat every workout. What do?
heres my routine
A
Squat 3X5
Bench 3X5
DL 1X5
Dips 2X10
B
Squat 3X5
Pendlay Rows 3X5
OHP 3X5
Chinups 2X10
I have noticed that taking either a break from squats or doing lighter squats (basically just the warmup weights), my squatting abilities vastly improve on the next workout.
>>37489243
1.) Trappy chan is a trap
2.) You have to go to Brazil and based on her posts I think you have to be Klokov to actually fuck trappy
>>37489933
>her
PPL - Tryna B Aesthetic
all exercises will say 4 x 8 but sometimes i reach muscle failure within 6 - 8 reps. my goal is to reach 8 with perfect form and then increase the weight.
Shoulder External Rotation on cables 4 x 8( this is for shoulder stability more than aesthetics i like to warm up doing it)
Bench Press - 4x8
OHP - 4x8
Weighted Dips +55lbs 4x8 (usually have to lower the weight on the third set to 45)
Shoulder abduction machine( dont know the name but its for the 3d DELTS) 4 x 8
Skull Crushers - 4x8
Flys - 4x8
declined bench press 4 x 8
shoulder abduction on cables(bilateral if i can get both or unilateral if only 1 side available) 4 x 8
Tricep extension using rope on cables4x8
--------------------------------------------------------------------
Lat pulldowns - 4x8
Wide rows - 4x8
curls with bar - 4x8 (currently at 90lbs for 3 sets then go down to 80 for the last 1)
Close rows - 4x8
hammer curls - 4x8
pullups - 4 x 6-8
reverse curls - 4x8
D2 extension on cables 4 x 8
(I work forearms this day)
wrist curl with bar behind back 4 x 8
wrist extension with bar 4 x 8
wrist curl with free weights 4 x 8
wrist extension with free weights 4 x 8
--------------------------------------------------------------------
Squats - 4 x 8
smith machine unilaterally 4 x 8
hip adduction machine 4 x 8
lunges 4 x 8 (using 90lbs bar)
hip abduction machine 4 x 8
deadlifts 4 x 8
lumbar extension with weight 4 x 8
--------------------------------------------------------------------
Rest days i work out abs and take a light 30 minute walk.
>>37489897
Muscle soreness is an indicator that the muscle is still damaged and repairing
>>37490418
This is WRONG.
WRONG.
NEVER POST ON THIS THREAD AGAIN.
>>37490440
>citation
>>37490440
>>37490418
so...
what should I do? take squats off A or B? or something else? I am seeing decent gaynes
>>37490483
Literally just google it you fucking retard
DELAYED ON-SET MUSCLE SORENESS
DELAYED
IT DOES NOT INDICATE CURRENT STATE
>>37490550
That's not what the post is saying you fucking imbecil.
>I am 2 months into SS, and sometimes my glutes/hamstrings are too sore to squat every workout. What do?
>>37490574
I never replied to that post you fucking imbecile
I replied to this retard >>37490418 saying muscle soreness is an indication of current state of repair and damage.
IT'S NOT
>>37490590
>citation
>>37490642
google.com
>>37490662
Lol moron cites a search engine because he has nothing.
>>37490932
LITERALLY TWO SECONDS ON GOOGLE.
DO IT FAGGOT.
>>37489243
Trappy is a girl
with a feminine benis
I've been lifting for about 3 months but been victim of general retardation by not following any good programming and just doing whatever. I'm looking to basically hit restart on my training with a good routine and was wondering which would be better, SS or Reg Parks beginner?
>>37491753
I prefer reg parks, but the gist of things is that any decent beginners program will get the job done.
>>37491753
Any linear progression-style program will give you roughly the same results in the same amount of time, with slight differences in strength and aesthetics depending on the accessories. Many people would argue that the Wrist Work and Calf Raises are a waste of time for a novice, but they hardly ever limit your recovery so if you have the extra time it's fine to do them, just realize that they are very inefficient exercises.
Reminder that with the advice you're taking here, you will be squatting every time you go in the gym.
Then you'll come back in a month or two and cry about how your squats are great but your bench and upper body in general are lagging behind and also look shit, and you can't figure out why.
>>37491753
Is it Reg Park's? Why it modified?
Taking the exemplar Texas Method routine from the site, how would I swap out rows for power cleans (rep scheme, different accessories etc)?
I enjoy power cleans ways more than rows so would rather do them instead.
>>37492717
I took advice from here and now my bench has the highest Wilks of my three lifts...
>>37493294
>wilks
That's for the small and weak to feel better about themselves. That's like boasting about a 2xbodyweight squat when you only weigh 40kg.
Is 5xF(goal is 20) Sit Ups a good core workout and warm up? I do it every time I workout as my first exercise.
>>37493377
Except you're wrong (again). Pic related.
>>37493493
Seems fine, but I'd do it at the end.
Main lifts first, accessories later.
If you do it as warmup, lower the sets and don't go to failure.
>>37493231
Rows and Power Cleans are completely different types of lifts
Rows (horizontal pulls) are in the same category as pullups/chinups (vertical pulls) or stuff like cable rows (horizontal pulls)
Power Cleans (floor pulls) are in the same category as deadlifts (floor pulls)
If you wanna do Power Cleans, then add them and adjust the floor pulling volume.
If you don't wanna do rows, just leave it out, or substitute for another type of horizontal/vertical pull.
>>37491753
SS (phase 1) if you never did strength training before.
Reg Park if you've started strength training for at least a month or so.
SS (phase 3-3+) if you've started strength training for at least a month or so.
The point is that phase 1 of SS has the fastest progression and start of any program out there, and the highest frequency for the main lifts.
>>37489897
Soreness doesn't mean anything.
If it's pain, find out what your issue is before working out.
If it's muscle soreness, go workout. It will go away during the warmup sets.
>I have noticed that taking either a break from squats or doing lighter squats (basically just the warmup weights), my squatting abilities vastly improve on the next workout.
Rip suggests light squats on wednesday if the trainee prefers it.
>>37489243
1) I'm mtf
2) Are you in London?
>>37493705
>If you do it as warmup, lower the sets and don't go to failure.
Maybe 4x10 then?
>>37493768
2 sets @RPE 7-8
Do the rest of sets to failure if you want after you're finished with the main stuff.
>>37493782
but are 2x8 enough for warmup? I mean, I lift dumbbells, but I still feel like I should do a good warmup
>>37493803
Do warmup sets for the main lifts?
The point of warming up is simply getting some blood flowing and literally getting warm (and preparing your body to handle heavier weights, but that's done with ramping warmup sets for the main lifts, not with warmup drills or different exercises).
You're not supposed to exhaust yourself during warmups. You're supposed to save as much energy as you can and build up as little lactic acid as you can for the actual work sets.
>>37493853
should I then change the core workout for finish and warmup with 5 minutes of cardio? maybe light jogging or jump rope?
>>37493885
>should I then change the core workout for finish
Yes.
>warmup with 5 minutes of cardio
>maybe light jogging or jump rope
No, unless you don't care about wasting energy that could go into better performance at the main lifts.
Warmup with warmup sets (see examples on http://fitsticky.com/novice-programs), with a few mobility drills added as needed.
>>37493941
will check it out. thanks my man. probably will be back soon with questions regarding it.
>>37493956
>thanks my man
>my man
Oh, you.
>>37493962
kek
>she
whatever floats your boat..
>>37482850
>routine
ABCxABC
A:
3x5 Bench
3x5 OHP
3x5 incline db
3x8 Lateral raise
3x8 Skullcrusher
2x10 Tricep Rope Pulldown
B:
3x5 Bent Over Row
3x8 Pullup
3x8 T-Bar Row
3x8 Face Pull
4x8 BB Curl
2x8 Hammer Curl
C:
4x5 Squats (alternate with Deadlift)
3x8 Leg Press
3x8 Split Squats
3x10 Lying Leg Curls
5x12 Standing Calf Raise
This any good?
Does Rip allow grinding reps on TM?
Does shitty bar path through said grind, but still with a straight back, count as shitty form and therefore not count?
>>37493705
>Some graph with no expiration supposed to demonstrate will bias against mid weight powerlifters
Still doesn't change the fact the sole reason it exists is so weaker people can try and say they're equal to stronger people.
Nor does it change the fact you squat 2xnexttonothing.
Nor does it change the fact you're an ex summerfag pushing routines that were known to be bunk years ago.
A:
Bench 3x5
OHP 3x5
Lying tricep extension 3x12
DB lateral raise 3x12
Triceps rope pulldown 3x12
Dips (optional)
B:
Bent rows 3x5
Lat pulldown 3x12
Standing barbell curl 3x12
Seated row or DB bench row 3x12
Hammer curl 3x12
Shrugs 3x12
Chinups (optional)
C:
Squat 4x5
Machine leg extension 3x12
Machine leg curl 3x12
DB block/step calf raises 5x12
Misc ab work (planks, decline bench situps, cable twists, etc)
ABxCAxBCx (short cardio for health on x)
>>37487285
I had the same problem with chins
and did the same and let me tell you it doesnt work like that
I worked up to 3x5 +30kg @85kg bw
And doing unweighted chins I get like 10 reps in the first set and less in the next sets
When training maximum force production @5 reps it does not do much for muscular endurance @ 8 reps and above
you should stop posting fitness advice and stick to what you know:
pretending to be a little girl
>>37495872
According to most advices posted here, anything more than 5 reps is a meme because muscular endurance isn't needed for being a fat failed powerlifter with no arms like Rip wants you to be.
>>37495485
Rep counts if you hit it, but for form sake and progression, you may want to work on that and use the same weight next week to ensure you get the rep cleanly. Will also help immensely with
not fucking-your-shit-up.
>>37494450
Cut Skullcrushers and Tricep Rope Pulldowns; they're redundant and you have more than enough sets for triceps, and more than enough for that day. Cut Hammer Curls and Face Pulls;
you already have Tricep day on Day A. Hammer Curls aren't Tricep dominant, but they do shift more of the weight onto the tricep than a standard BB Curl, so those should be sufficient by
themselves. As Per C, cut Leg Press, do Squats, Calf Raises, then Deadlifts followed by the rest of the routine. Calf Raises will give you 15 minutes to recover from Squats in preparation for
Deadlifts. Leg Presses are redundant if you can Squat. Also cut Split Squats since Lying Leg Curls and Squats make them redundant.
Aside from that, change Incline DB to 3x10; same with Lat Raises. Change T-Bar Row and BB Curl to 3x10. Do the same for Lying Leg Curls and Split Squats. The reasoning is that since
you're already going heavy at the beginning of the workout, going heavy for isolations is a one way ticket to Snap City. You're already focusing on just one muscle group, so there's no need to
do more than 8 or so sets of isolation. Also, change Squats and Deads to 3x5 and 2x5 respectively. Lower the Calf Raise sets to 4 and increase the reps to 15+. Calves respond well to high
reps and since it's such a small small group, you can do a shit-ton of sets without tiring out.
The sets are lowered quite a bit from the original 17+ to about 12. Better for recovery if doing ABC ABC x
The Routine would be:
A:
3x5 Bench
3x5 OHP
3x10 Incline DB
3x10 Lateral raise
B:
3x5 Bent Over Row
3x8 Pullup
3x10 T-Bar Row
3x10 BB Curl
C:
3x5 Squats (alternate with Deadlift)
4x15 Standing Calf Raise
2x5 Deadlift
3x10 Lying Leg Curls
>>37495669
>Expecting a well thought out response
>>37488567
is this the correct form for bench? why are his feet sideways?
>>37482961
You need to work out more
I personally like to work out 2 muscle groups a day. I try to get 5 different excercises for 5 sets of 10. It's a 4 day split and I don't really need a day off when I give my body time to recuperate.
Back and bi's
Chest and tris
Shoulders and traps
Legs (with dead lifts after squats)
>>37484946
About 300 push ups
100 pull ups
200 sit ups
100 square
10 km
>>37490243
You should really move deadlifts back in your workout dude, big compound
A-B-C-D-X-REPEAT
-Back-
(Rack) Deadlifts 3 x 8-12
Barbell Bent Over Row 3 x 8-12
Pull-Ups 3 x 8-12
T-Bar Row 3 x 8-12
Wide Grip Lat Pulldown 3 x 8-12
Close Grip Lat Pulldown 3 x 8-12
-Chest & Shoulders-
Bench Press 3 x 8-12
Overhead Press 3 x 8-12
Incline Bench Press 3 x 8-12
Lateral Raises Cable 3 x 8-12
Chest Cable Flyes 3 x 8-12
Rear Delt Pulls 3 x 8-12
-Legs-
Squats 3 x 8-12
Lunges 3 x 8-12
Barbell Hack Squats 3 x 8-12
Nordic Ham Curls 3 x 8-12
Romanian Deadlifts 3 x 8-12
Standing Calf Raises 3 x 8-12
-Arms & Abs-
Ez-Bar Curls 3 x 8-12
Ez-Bar Skullcrushers 3 x 8-12
Bayesian curl 3 x 8-12
Tricep Overhead Extension 3 x 8-12
Weighted Decline Crunches 3 x F
Russian Deceline Twists 3 x F
What do u think of my split?
i've got a bad back and prediabetes (from inactivity). i can't seem to focus on normal cardio but i've found doing high reps of body weight exercises to be an adequate replacement. pls tell me what you think of this routine. (all reps are 6-12 or until failure)
M: bridges, decompressions, light (<100lbs) deadlifts, bodyweight dips until failure x2
W:bridges decompressions, rows, benchpress
F:bridges decompressions, OHP, pullups until failure x2.
tues, thurs, saturday, sunday: reverse curl ups, calf raises, 200~ bodyweight squats, wall sits.
>>37488377
>>37488389
Looking to get some feedback for this once again, and I see now that my formation was a bit off. When there's two varations written in a row, it's supposed to be the same exercise, just a different rep scheme. This makes a lot more sense if you look at Greg Nuckols Intermediate Bench, Squat, and Deadlift routines. So theres one bench, one variation on A, not 4 different ones, same with B upper and lower. Also if it's a 1RM day like OHP on A, or Bench on B, it's supposed to be in the be in the beginning of the day so you don't fatigure yourself. Then comes the light deload weight from the other lift. Back work should probably be just barbell/dumbbell rows with increasing reps 8-12 and then increase weight, and chinups/pullups 10-8 decrease in reps but increase in weights. Reasoning for this is that it's easier to break down on form for rows compared to chinups when using higher weight.
I've been fucking around in the gym for a while without following any true program. Would this be a good program to pick up? I'm not opposed to doing SS but this program looked interesting.
ABxABxx
A:
3x5 T Bar Row
3x5 Deadlift
3x10 Lying Leg Curls
3x10 Lat Pulldowns
3x10 BB Curls
3x15 Facepulls
B:
3x5 OHP
3x5 Squat
3x5 Bench
3x10 Lateral Raise
3x10 Incline DB
3x10 Hack Squat
3x15 Lying Leg Extension
Abs and Cardio on rest days.
In a typical 3x5 or 5x5 lift, should I be increasing the weight each set or keeping it the same that day and increasing the next session?
>>37497370
This is explained in every novice program ever and you have no business doing the program if you can't even read how to use it, but I'll be nice and answer your question anyway: Same weight for all sets. Increase next workout. Linear Progression 101.
Hey trappy
BIIIRRRL
trappy do you like young thug?
Anyone opinions on this one?
>>37495485
Every completed rep without help of a spotter counts.
Form breakdown still counts as long as the rep is finished.
>>37495669
Worse damage control attempt I've seen in weeks.
>>37494450
Are you on steroids?
>>37498755
Super clickbait title
As for the routine itself, it's just incomplete in many ways.
It's as if someone started drafting a program and then gave up after the initial steps and just said "well fuck it, it's for 'hypertrophy' (literally doesn't mean anything, every strength routine is 'for hypertrophy')" as an excuse for the laziness.
You can finish it yourself and fix it, but that would take as much if not more effort than just making a program from scratch.
You're better off just doing a program that's finished and has more thought put into it, rather than just going by a clickbaity routine halfassed by an anonymous poster on 4chan.
>>37498418
Never heard anything by him.
But from hip hop I like Madvillain, Flying Lotus, DJ Shadow, etc
>>37497359
Either do Upper Lower or Push Pull+Legs or Push Pull Legs Fullbody
Doing Push+Legs Pull+Legs is a waste of time
>>37497278
Looks fine to me.
Hard to give more feedback on more advanced programming when you don't know anything about the lifter and have never seen him lift.
But it looks fine.
>>37496692
Are you on steroids?
>>37496096
There's no "correct form". That's one of the many competitive styles.
His feet a positioned in a way that allows them to get as close as possible to his butt, without getting the heels off the floor (IPF rules).
His butt is just lightly on the bench (it's touching it all the time as per IPF rules, but not resting fully on it), and he's constantly pushing the floor with his quads so that he gets the highest and tightest arch he can get (and leg drive).
If you watch Powerlifting competitions you'll see there are many different styles of setting up on the bench.
>>37496096
Another example >>37487980
And vid related
>>37496638
i got deadlifts on day 3 written there.. what i did forget to mention is i work traps on day 1 inbetween chest and triceps to allow those muscles to take a break.
>>37499298
No like make deads the first or second exercise in your workout. It's propahhh
>tfw "stalled" on every lift
>tfw fixed my form and upped my calories and now the progression gains won't stop
Remember that stalling is your fault lads
>>37499190
Here's your starter pack:
http://pastebin.com/J4YEfBhS
pls rate my beginner routine
I only have access to dumbells and a few machines, but it's temporary so I came up with this
Back and Shoulder day:
3x10 Lat pulldowns
3x10 One arm row
3x8 Shoulder press
3x8 Wide row
3xf OHP
Arm Day:
3x8 Isolation curls
3x8 Hammer curls
3x5 Skull crushers
3x8 Tricep push down
Chest day:
3xf OHP
3xf DB press
3x8 Cable crossovers
3x5 DB flies
Leg day:
3x10 Curls
3xf Press
3x5 squat
>>37499224
what assistance can i do for legs besides barbell squats
>>37499916
Assist what?
>>37499916
Dip belt squats. Good if your back is tired but you want more volume for the legs.
Here https://youtu.be/DrwiddA_8CQ?t=34m18s
Leg presses are fine as well.
And deadlifts and deadlift variations, and barbell hack squats.
>>37499495
Cool, I'll give it a listen.
>>37499492
https://www.youtube.com/watch?v=iJQ6eXz_zZs
CMOOOOON
>>37499860
Read the "Routine tips" section on http://fitsticky.com/novice-programs
what do you think of pavel tsatouline?
>pull ups
>dips
every other day
come at me faggots
>>37500911
yeah I think that hits every muscle nicely
good job
>>37500802
I'm back baby, missed u
xoxo
>>37500911
Is this you?
are there any good vertical jump routines on the sticky?
or is it just basically squat, dl & jump around a lot?
>>37500981
i already have big legs, literally no reason why i'd want bigger legs unless my upper body was huge.
>>37501052
Post pics.
I bet 5 bucks your legs look like shit.
>>37501043
SS + Plyo
Just take good care of your knees senpai.
>>37500950
Heyy how did things go?
>>37500846
Seems like a cool guy
I find some of his programming methodology outdated.
And I don't really like kettlebells, but that's just me.
>>37502199
Went good, 174 lbs now still need to lose another tiny bit more if I add in water weight from dehydration, and I'm starving, but trying to stay on maintenance right now.
Bootie/legs look great though, so much walking I thought I was going to go crazy and there was this entire half a mile that felt like doing a stair master.
I need to use a foam roller and just do my entire body.
I always see. Do SS. Do PPL. Do ULxUL. How about the trainers on bb.com? How are those? I've been lifting on and off for six years. I did kris gethins trainer twice in a row, Lost 40lbs. Gained a decent amount (in my mind) strength. Just started Arnold's blueprint trainer and am enjoying it.
>>37502439
Post bodyweight and numbers.
I do this twice a week; have some cardio days in between.
6x5 Squats
1x5 Deadlifts
6x5 Incline Bench
6x5 OHP
6x5 Pullups
3x10-15 Tricep Dips
3x10-15 Curls
4x10 Ab Raises
r8?
>>37502199
i asked you about high bar squats in another thread but i dunno where it went. I was also wondering what muscles I should use first when getting out of the hole.
Started doing this today. Breddy gud. It's nice moving from 1.5 months of SS to this, as I'm actually using my arms again as opposed to just legs all the time. Made a few adjustments, due to being a fatfuck.
For curls, I've been doing standing curls with an EZ Curl bar, for chinups, I'm too fat, so doing lat pulldowns with 1/3rd bodyweight, going to increase every week until I stall / can do my bodyweight, then switching to chins. On my x days I do Couch 2 5K (on week 3 currently)
>>37500802
this video actually helped me a lot. i didnt realize how much hip movement i had in my squats
>>37488845
I want to know this too
Starting TM after six months of SS. How does this routine look?
xAxBxCx
A (Volume Day):
Back Squat 5X5 80%
Bench Press 5X5 80%
Snatch DL 2X5 80%
Chin-ups 2X5, 1xF
Planks 2x1min
Side Plank 2x1min each side
B (Light Day):
Front Squats 3X8-12 75%
OHP 3X5 90%
Barbell Rows 5x5 80%
Dips 3X8-12
Hanging Leg Raises 3X8-12
Good Mornings 3X8-12
C (Intensity Day):
Bench 1X5 90%
Squat 1X5 90%
Deadlift 1X5 90%
Chin ups 2x5, 1xF -20
OHP 3X5 80%
Facepulls 3X8-12
Curls 3X8-12
Is Phraks GreySkull a good balanced beginner program. Im looking to get stronger but i also dont want to go t-rex mode. I also play basketball everyday so a lot of my leg training comes from that.
>>37504812
I hate 3 day a week programs. Plus this progam has no volume. How do you expect to get good at benching doing 45 reps a week.
Running a 5 day a week program. Squat and bench daily, dead lift A,C,and E.
https://drive.google.com/file/d/0B_da0O3f4pBGanpMYzlHaWVGMWs/view
Program is there. Decent bit of volume towards the end, as I do 5-7 set on the accessory work.
>>37483024
I squat and deadlift on the same day 3 days a week. You are dumb
>>37482990>>37482961
>A
>3x5 squat
>3x5 bench
>3x10 pull up
>3x8 close grip paused bench press
>3x10 chin ups
>B:
>3x5 squats
>1x5 deadlift
>3x5 OHP
>3x10 pull up
>3x8 close grip paused bench press
>3x10 chin ups
Consider adding a rear delt exercise for muscular balance and a lateral delt exercise for joocie shoulders
A:
2x5, 1x5+ Barbell Row
2x5, 1x5+ Weighted Dip
2x5, 1x5+ Barbell Squat
2x10-15 Weighted Decline Situp
B:
2x5, 1x5+ Weighted Chinup
2x5, 1x5+ Barbell Bench Press
2x5, 1x5+ Barbell Deadlift
2x10-15 Weighted Decline Situp
>>37502581
its never really useful to think "what muscles should I be firing now" - it doesn't help if someone says "use your quads"
just keep your knees out and your torso upright and have someone watch you or record it yourself to make sure it looks correct.
>>37504833
>uneducated opinion
I'm doing starting strength, 5x5 but only have a bench at my house and no gym yet. So i've been doing Squat, OHP, BB Row, super set at 100lb cause its an old bench. then Deadlift, shrugs Superset then bench press. all 5x5
My routine through the week is Workout Rest W R R W. Start over
Thoughts? I know i really need to get membership for them barbell gains
>>37493705
L O N D O N
O
N
D
O
N
Posted in an earlier thread and tom your advice about maxing bench+ohp in same session.
2x/week periodized 8,5,3 4 week cycles
Tuesday-
Squat
Bench
RDL
Saturday-
Squat
Seated OHP
Deadlift
Dips+chins
Rep scheme ia work up to an 8tm then -25% for 3x10. Got it from purposeful primitive, any tips?
>>37505992
>starting strength
>whatever the fuck youre doing
Pick one
>>37506631
shit my bad mean't strong lifts 5x5
>>37506882
A bit confusing. So are you doing
A
Squat 5x5
OHP superset Rows 5x5
B
DL superset Shrugs 5x5
Bench 5x5
It's still not really SL.
My advice would be follow more of a SS template and keep it simple. You can probably afford to add some accessories since I assume you're not maxing out really without a gym/rack
>>37507016
I'm basically doing all of the strong lift exercises in one day 3 times a week.
>>37507056
If you're not maxing out then it's fine
>>37504812
>>37502640
Keep in mind those instructions on that program are NOT FROM GREYSKULL.
They are NOT from Johnny Pain.
They're from PHRAK, a random reddit user who has shown a ridiculous lack of knowledge and nuance on reddit.
Pic related is what I'd recommend for a custom version of Greyskull.
Less deloading (this follows Pain's instructions on the GSLP book), more volume on what's important, faster progression.
>>37504140
Looks fine to me. Keep in mind the 80% on volume day is supposed to be of your 5RM, not your 1RM.
I usually recommend trying to max out the front squat and ohp on B (+1kg). This is what Pendlay used to recommend back when he wrote about TM.
It does not work perfectly for everyone, depends on your level of advancement and how much you can front squat or OHP.
But from personal experience, and Pendlay's own experience, people recover well from these two lifts, in time for doing well on the back squat and bench on C.
So basically two sets of OHP and Front squats maxing out whatever rep range you want (I like 2x3) and adding 1kg, and take out the dips and barbell rows.
If you want some rowing on B, do something lighter. Cable rows for 3 sets, for example.
>>37506882
>doing memelifts 5x5
Keking
>>37508315
Τrappy pleas notice me. My stats are these :
BP 77.5 3x8
OHP 55kg 3x5
Squat 90kg 3x5
Barbell Row 60kg 3x5
DL 120kg 1x6
What would be the most suitable program for me ? I would like to be able to do some of the above erxercises 2 times a week if possible. Also I know my stats look weird but I was on a stupid brosplit for aaaa long time and tried to learn everything on my own and I don't try hard enough most of the time. Still made decent progress I think. I'm 88kg at 183cm height probably around 20% bodyfat. Working on my first serious cut want to drop under 85 kg and if it's not hard enought to 80 so I can start my first real bulk.
>>37508315
Are the dips in the /fit/ Greyskull variant supposed to be weighed, Trappy senpai-sama?
>>37508853
Nah, just do 3x10 bodyweight dips every time.
Workout A
3x5 Squat
3x5 OHP
1x5 Deadlift
3x10 EZ Bar Curl
3x10 Weighted Dips
3x10 Grip crush-wirst curl
4x12 Calf raises/reverse
Workout B
3x5 Front Squat
3x5 Bench Press
3x5 Hip trust
3x5 Weighted chin up
3x10 Lateral raises
3x10 Bend-Over Lateral Raises
4x12 Calf raises/reverse
3xf V ups
3xf Plank
4xf Side plank
AxBxAxx BxAxBxx
Am I in the cuck dyel hell yet?
A
10 min cardio
3x15 Resistance band internal rotation
3x10 Bench press
3x12 Incline dumbbell fly
3x12 Dumbbell press
3x12 Dumbbell shoulder press
3x12 Triceps dip machine
3x10 Triceps rope pushdown
3x15 Back extension
B
10 min cardio
3x15 Resistance band external rotation
3x12 Behind neck lat pulldown
3x12 Low pulley rows
3x12 Seated row
3x12 Biceps curl
3x10 Concentration bíceps curl
3x20 Barbell wrist curls/Barbell reverse wrist curl
3x12 Smith machine overhead shoulder press
C
3x45s~60s elbow plank
3x12 Incline leg press
3x12 Stiff-legged dumbbell deadlift
3x15 Dumbbell lunge
3x12 trx squat
3x10 Push-Downs on the assisted dip machine
3x15 Leg curl machine
3x15 Leg extension machine
The instructors at my gym gave me this routine after one~two months of an "adaptation routine".
I've been doing this for about one and a half months, but I was thinking of switching to the "Greyskull Linear Progression" routine or the 4 days routine by trappy
Should I change? Or is this current routine good enough?
>>37498895
>Form breakdown still counts as long as the rep is finished.
They definitely go into the PR chart, but I'm asking strictly from Rip's point of view, about TM and long term gains. Experience has shown me that he's basically always right about everything. Quote:
>"Make sure that the load is higher than Monday but not so much that form breaks down on the last reps. If it does, you picked the wrong weight."
>>37509706
that's a shitty routine imo mang
A
>random back extensions
>bands
>dumbbell presses, and DB The Presses
B
>more bands
>behind the neck meme
>WRIST curls
>smith machine
>C
planking is good but
>starting with plank
>leg press instead of squat
>memerx squat
>lunges
>random tricep workout on leg day
Bands are memes man, and smith machine is awful. With smith, you don't work out the stabilizing muscles for those lifts.
>DB press
why not just use a regular barbell? Unless you're really weak still, you should be able to just do the bar. Back extension is fine, but just do it on the back day mang. Regular squats are better than any other meme squats. Wrist curls are a meme unless you really want forearms, and you don't see them growing with regular heavy lifts. If you really want to lunge, go for it, but i personally never do them. Lateral raises are godlike, don't do weights you can do 20 reps with, go heavier.
Might have missed somethign senpai but i would just stick with one of trappy's four day routines. Personally I went with pic related and saw nice strength gains, but you can adjust is as you go if you end up not liking it.
>>37510083
Yes they still count. Rip isn't really a form nazi, he just wants you to stay safe.
If you're having issues on intensity day with form breakdown, cycle the reps. This is almost a "deload", but you're not lowering the weights and are still increasing it every week.
He describes a few cycling methods on the PP book (3rd ed).
There's also one on the http://fitsticky.com/texas-method page. It's basically from Rip, just slightly adapted.
>>37508853
If you can do it weighted, then yes.
>>37508577
You can definitely still make fast gains with a novice program.
But if you're gonna cut, just go with an early-intermediate program from http://fitsticky.com/intermediate-programs
>>37509537
Looks fine to me, but you probably don't need to do 6 sets of lateral raises. Sub the bent one for facepulls or something.
I'd also suggest having a floor pull on B.
>>37509706
If you've never done strength training before, start with http://fitsticky.com/starting-strength
After the first month or so you can continue doing SS (add accessories as needed) or switch to another novice program from http://fitsticky.com/novice-programs (GSLP for example)
TRAPPY PLS RESPOND
I made my own PPL routine, with borrowed aspects from other routines that I liked. I just want to go more often, isolate certain things more, to get those joocy muscles.
Also, is Pull > Push > Legs better? Or Push/Pull? Anyway:
Pull
1x5 DL/3x5 (or maybe 5x5??) BB Rows
Pulldown/Chin/Pull-up
3x10 Seated Cable Rows
3x10 Facepulls
3x10 Curls, then Hammer Curls
3x10 Shrugs or maybe another lat exercise?
Push
3x5 bench
3x10 or 5x5 OHP 90%
3x10 Triceps (pushdowns or close grip bench)
3x10 incline DB bench
3x10 Pec Flyes or Cable Crossovers
3x10 Lateral Raises
Legs
3x5 Squat
3x5 Romanian DL
3x10 Leg Curls
3x10 Calf Raises
3x10 Abs
Not sure if I should take Shrugs/Extra lat exercise out to get more time to add abs in, or what
Anyways, any avice on my routine is appreciated.
>>37510204
forgot to mention I alternate OHP/Bench as the first lift every session. Also, is it meant to be PPLPPLx or PPLxPPLxPPLx
Tell me how retarded I am. I can take it.
A
Squat 5x5
Bench 5x5
Bent Row 3x8
Rope Tri Pushdown 2x10
Hammer Curl 2x10
B
Deadlift 3x3
OHP 5x5
Chinup 4xX
Seated Leg Curl 2x8
Lateral Raise 2x10
Shrug 2x10
Shrug
>>37482850
Trappy explain how I should do lateral raises again
>>37510194
lol you're a fucking faggot
>>37511198
having a really wild friday aren't ya ;)
>>37511198
He's a trappy. Of course he's a faggot you moron
>>37482850
So I am going to start doing SS for advanced novices without the power cleans because fuck them:
A:
Squats 3x5
Bench press 3x5/Overhead press 3x5
Weighted chin-ups/weighted pull-ups 3x5
B:
Squats 2x5 @ 80% of 1RM
Overhead press 3x5/Bench press 3x5
Deadlift 1x5
C:
Squats 3x5
Bench press 3x5/Overhead press 3x5
Pull-ups/chin-ups 3xF
I am thinking of adding reverse curls, wrist curls, and some ab work to A and C. Am I missing anything else?
>>37499224
>moved the bar 5"
>not gonna make it
I took a few weeks off from lifting and I have no routine. I have been lifting for about 1 year and my lifts are still bad. Please help.
Back Squat: 230 lbs
Deadlift: 275 lbs
Bench Press: 225 lbs
Overhead Press: 120 lbs
Day 1 - 7
Depression until failure
