Previous thread >>37482850
>chinese sekrits 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
Farmer walks yes/no?
My gym has a shit bar for chinups (it's designed for pullups so it twists your wrists)
Could I just do my sets of chinups later in the day at home?
>>37517973
You can just do pullups. Pretty much the same shit.
Or yeah just do it home, doesn't matter.
>>37517971
Yes.
A1: heavy back/biceps
Deadlift 3x5
BB rows 3x8
Machine rows 3x8
BB shrugs 3x8
DB curls 3x8-12
BB curls 3x8-12
DB hammer 3x8-12
B2: light legs/shoulders
squats 3x8-12
smith squats 3x8-12
leg extensions 3x8-12
leg press 3x8-12
OHP 3x8
shoulder press 3x8-12
lat raises 3x8-12
front raises 3x8-12
upright rows 3x8-12
C1: heavy chest/triceps
bench 5x5
decline 3x8
incline dumbells 3x8
dumbell flies 3x8-12
dips 3xF (bench dips if less than 5 reps)
close grip bench 3x8-12
skullcrushers 3x8-12
pushdowns 3x8-12
A2: Light back/biceps
pullups 3xF
dumbell rows 3x8-12
machine rows 3x8-12
good mornings 3x8-12
db shrugs 3x8-12
facepulls 3x8-12
db curls 3x8-12
bb curls 3x8-12
db hammer curls 3x8-12
B1: heavy legs/shoulders
squats 5x5
stiff leg DLs 3x8
lunges 3x8-12
OHP 5x5
dumbell press 3x8
front raises 3x8-12
lat raises 3x8-12
C2: light chest/triceps
bb bench 3x8
dips 3xF
smith machine incline bench 3x8-12
flies 3x8-12 superset with pullover 3x8-12
cable flies 3x8-12
close grip bench 3x8-12
skullcrushers 3x8-12
push downs 3x8-12
Thinking of removing the Skull Crushers as there is already a lot of Tricep work. Pretty happy with the results of the routine otherwise, r8 pls trappy sempai
>>37517957
This might belong in a stupid questions thread, but what's your opinion on Fat Gripz and similar products?
I'm not planning on buying, but I inherited my dad's homegym which includes his fat barbell, which is maybe 3 times the thickness as an Oly barbell. At first I didn't think it to be useful, but I'm considering using it for BB shrugs, rows, and maybe deadlifts.
Is it worth my time? Or should I stick with the standard BB?
>>37518225
>>37517957
Hi Mr Keem
>>37517957
Opinion?
I just want to reach 2pl8 OHP.
Should I put ring dips anywhere/Are they worth doing?(Nowhere to bench)
Not sure what to do about the deadlifts. I don't care about my deadlift strength since I don't PL, I just want to use them to build a lot of size without being too taxing.
Reminder that Trappy is DYEL and you're taking advice from an under qualified Brazilian wannabe nurse.
Also SS is a meme.
>>37518440
>1x100 front raises
wew
I'd recommend parallel bar or front dips instead of ring dips. Easier on the shoulders and less chance of fucking it up and getting injured.
Also, Push Press.
>>37518341
Yes, holding on thicker bars will make your grip stronger.
But it won't allow to lift as much weight when deadlifting. So use it as accessory.
>>37518225
Are you on steroids?
>>37518443
I know education in your country is shit, but medschool is for doctors, not nurses. Different professions.
>>37518521
I have nowhere for either of those. Just have rings at home. Gym doesn't have them.
I can only do about 4 good ring dips. Could I just grease groove on rest days and do like 2 or 3 a few times a day?
>>37518521
>Are you on steroids?
no but i eat a lot, also i really don't want to not do any of those exercises (i've removed cable flies and skullcrushers) but other than that I really don't want to go without those lifts.
some questions regarding sheiko (mainly #37, #30, #32):
why is there (almost) no upper back work? should i add it in? thinking some chest supported rows after the benching and some face pulls after flyes
is it ok to do regular deadlifts instead of block pulls with ~5% less weight than prescribed if i dont have access to blocks and dont want to bend bars doing rack pulls?
what is the point of the "deadlift up to knees"? can i just do regular deadlifts instead?
how big is the deficit supposed to be on deficit deadlifts?
how the fuck do i do seated good mornings?
can i do The Press instead of french press?
are the dips supposed to be weighted?
>>37517957
Option 1
3x5 at 85% 1rm
Option 2
Daily max and then 5x5 at 75% 1rm
Both refer to the big 3, and 2x week
What will I progress faster with
>Ib4 sticky or trapsticky
I have read everything there is to read. But because a program says "add 2.5 kg every week" doesn't mean you'll manage it and with perfect from.
I want to finally stop spinning my wheels and get dat dere 4/3/5 plate without getting above 17% bf
My stats in as few words as possible
140/110/170 at 90 kg (68.8 strength in symmetric strength)
Assume I am eating and sleeping enough
>>37518695
do texas method if you keep stalling on novice programs
TM but with more bench volume? Basically I am looking for a high volume powerlifting program for intermediates (preferably linear progression). trppy plz
>>37518705
5x5 1x week really seems like little volume, and 1x5 is uncomfy af*. Can't I do a training max or something like 5x1 or 3x2 instead of 1x5?
*That means that i've tried TM and my form is shit in all the lifts
>>37518589
To be honest, push presses are gonna be a much more useful accessory for you at this point.
I wouldn't do dips everyday because the OHP is very sensitive to fatigue.
But yes ring dips are fine and useful. Just make sure to have good scapular stability when doing them, and stay safe.
>>37518592
The problem is not the exercise selection, it's the high frequency high volume high intensity and bad split.
You're not even giving the basic 48h of rest for each muscle group.
You're training your chest on ABC
You're training your shoulders and triceps on BC
You're training your legs on AB
It's basically a routine for enhanced bodybuilders. If you're not enhanced, you're better off doing another program.
Remember, training is merely causing damage, stress, and making you weaker. You only grow and get stronger during rest.
But this is just a suggestion, you can do whatever you want in the end.
>>37518713
see the example at the bottom of the page http://fitsticky.com/texas-method
>>37517957
Im doing SS, however, on each day i would like to add one accessory
for example:
tuesday incline bench 3x8
thursday snatch grip deadlift 3x8
saturday LTE 3x8
am i doing too many accessories? (these are the only accessory exercise i don except chinups)
>>37518793
Thanks trap-queen
>>37518813
You are doing more damage than good to your routine with these kind of "accessories". Ab work, chinups / other upper back work, curls etc. are ok, but you are just making it impossible to recover and be able to hit more weight in short time
>>37518695 >>37518749
Please respond >>37518793
>>37518658
>why is there (almost) no upper back work?
Define upperback. If you mean thoracic spinal erectors and traps, there's enough work for powerlifters.
If you mean lats, there's lots of deadlifting. He does include some space for "lats accessories" in other programs (see the advanced ones).
If you feel you need to include more work, you can just do a few sets of chinups or pullups after the main stuff. Facepulls are not really needed, as those muscles are worked on the chinup/pullup, but you can do it if you want.
You gotta keep in mind that Sheiko is a program specifically for powerlifting. It's not for bodybuilding.
>is it ok to do regular deadlifts instead of block pulls
You can make a stack with plates or use those EVA blocks if the gym has them.
Alternatively, you can do a regular deadlift, then lower the bar to knee height and lockout again, for however many reps needed. Kinda like a higher RDL.
>what is the point of the "deadlift up to knees"?
Improving technique and strength, working on weakpoints, getting more volume in, and managing fatigue.
>can i just do regular deadlifts instead?
I'd recommend following the program as is at least once before customising the main lifts.
>how big is the deficit supposed to be on deficit deadlifts?
10cm or so
>how the fuck do i do seated good mornings?
https://www.youtube.com/watch?v=ZYGr_OmM-yw
>can i do The Press instead of french press?
Yes.
>are the dips supposed to be weighted?
Whatever feels comfortable for you. It's an accessory.
>>37518813
Looks fine to me.
>>37518695
>Option 1
>3x5 at 85% 1rm
>Option 2
>Daily max and then 5x5 at 75% 1rm
What frequency? How many lifts follow that pattern? What accessories are you doing? What variations are you doing? What's your progression plan?
>>37517957
I've got a question in regards to 5/3/1
Currently I'm down my own weird ABxABxx routine consisting of
A - 5x5 Bench, 5x5 Squat and 5x5 Dips
B - 5x5 Chin ups, 1x5 Deadlift and 5x5 OHP
I've been stalling so I decided to check out 5/3/1 but I'm now I'm just kinda of confused. I used a calculator to determine the weights to use, but it seems too light for all the lifts?
For example with my 5x5 bench I'm lifting 95kg, but the heaviest bench weight the 5/3/1 calculator gives me is 85kg x1 in the 3rd week. It seems ridiculous to deload in both volume and weight and expect results?
I tried multiple calculators and they all gave pretty much the same results. Is there something I'm unaware of?
>>37518918
Dude 5/3/1 is for advanced lifters, for them there is really no "light" weights (thinking about recovery) past 3pl8
>>37518918
Just read the whole book.
It's normal that you start "too light". It'll get heavy soon enough.
And the last set is always AMRAP.
>>37518912
>What frequency? How many lifts follow that pattern?
Literally one line below.
2x week, the big 3.
>What accessories are you doing?
Chinups and DB press on upper days
If I have extra time (rare) lat raises and curls on upper days
Farmers walks on lower days
>What variations are you doing?
For bench, none. I don't have a sticking point, I m just weak.
For squat, although again I am just weak, sometimes I will do a set of front squats at the end of the workout to near failure just for fun. I like moderate intensity front squats very much.
For DL, my grip is the weak point so I do farmers walks
>What's your progression plan?
Get swole and strong, casually
What's a good full body routine?
>>37519021
Beginner: SS, Reg parks 5x5, Arnolds golden six, Grayskulls LP
Intermediate: Texas method, Madcow 5x5
Advanced: Your own
>>37519008
Alternating between whatever daily max means and 5x5 at 75% will work better.
You need variations in volume and intensity to drive adaptation.
Just take a look at any intermediate program.
If you wanna try to program something for yourself from scratch, you might wanna do some research into programming theory first.
>>37519021
http://fitsticky.com/novice-programs
>>37517957
smolov (back squat) +
smolov jr (bench)
now how the fuck do i add ohp in there
>>37519100
Absolute newfuck here, and this isn't in the sticky
Is routine A/B just alternating every week?
>>37519100
>whatever daily max means
1x1. Your 1rm but not the true 1rm that comes after peaking for 4 or 6 weeks. It's supposed to be done 1-2 x week and be about 95% of your true 1rm.
>>37518944
>>37519100
>Alternating between daily max and 5x5 at 75% will work better.
In my post I meant daily max AND 5x5 at 75% 2x week.
Isn't the volume on TM too little?
>>37518944
>>37518975
Ok, I'll rephrase my question.
With 5/3/1 you end up doing 1 rep at 90-95% of 1RM, so if I'm currently doing 5x5 at 85-90% of my 1RM, what's the appeal of 5/3/1?
>>37519186
You don't want your workouts to be the exact same.
Have one more focused on volume and other more focused on heavier weights.
This will make it a LOT easier to progress.
>Isn't the volume on TM too little?
Volume day on TM is well known for being hell.
But if it's "not enough" for you, just customise it.
>>37519183
Week 1 AxBxAxx
Week 2 BxAxBxx
Week 3 AxBxAxx
Week 4 BxAxBxx
And so one
Are doing back extensions actually necessary when doing Texas Method? Could I sub them out with something else? If so, what would be the best exercise to swap them with?
>>37517990
>pretty much the same
Trappy confirmed for being a dyel who doesn't know what he's talking about
>>37519188
No, you don't do 1 rep. You do as many reps as you can.
Week 1:
set 1 : 5 reps
set 2 : 5 reps
set 3 : As Many Reps As Possible (AMRAP)
Week 2:
set 1 : 3 reps
set 2 : 3 reps
set 3 : AMRAP
Week 3:
set 1 : 5 reps
set 2 : 3 reps
set 3 : AMRAP
Week 4:
3x5 - deload
5/3/1 is about progression and PRs.
You will not make 1RM PRs for the first few cycles, but you will do rep PRs.
You don't go to the gym to show off strength, you go there to build strength.
You have to see the big picture and the long term gain.
It's not about what you lift right now, it's what you will be lifting in a year.
>>37519224
>Volume day on TM is well known for being hell
Nah
Volume day for me is a tiny bit harder than recovery day. Intensity day on the other hand is impossible to excecute.
>Customise
Ideas?
>>37519255
Alright makes sense, I've obviously been reading the wrong things then. Thanks mate.
>>37519237
Sorry, should of said are back extensions/glute ham raises necessary**
squat 5-8x2
curls 5x5
cgb 5x5
wrist rolls 2 sets
bench 5-8x2
pulldowns 5x5
farmers walks 2 sets afap
o.h. press 5-8x2
rack pull5x8-2
hanging leg raises 2x20
the doubles are done at the same weights over the weeks, increasing from 5-8 sets then deloading with 2-3x10. the 5x5 lifts are either done ramping to an almost 5 rep max, or all sets with the same weight at around 80-85%.
>>37519253
Give pic related a read.
>>37519237
>>37519322
You can sub them for floor pulls or anything that works your lowerback and posterior chain.
See the examples on http://fitsticky.com/texas-method
>>37519295
Use heavier weights on volume day?
Rip recommends 80-90% of the 5RM. If 80% is too light for you, go closer to 90%.
And then progress weekly on VD, just like you would with ID.
The Practical Programming (3rd ed) book has a pretty big chapter on the texas method, with lots of info on how to customise it. Give it a look.
>>37519352
Yes, your own image shows there's a significant difference between pulls and chins. See point 2.
Can you even do an unassisted pull up?
>>37519412
>significant
I don't think you understand what significant means. The difference when you rotate your forearms is minor.
The major difference is when it comes to grip width.
I'm still making beginner gains on StrongLifts, but I was looking for a program for when I reach intermediate. I know there are a bunch to choose from and it all depends on what my goals are. Which is still to make strength gains, as well as get some hypertrophy work in.
I was looking at PHUL as well as 5/3/1 and was wondering if it'd be stupid to mess with these. By having Squat and Bench together for power on one day, then Deadlift and OHP on the other. Or should I just keep the regular PHUL routine with Squat and Deadlift together, and Bench and OHP.
A: Squat Bench 5/3/1
B: Hypertrophy Upper
C: Deadlift OHP 5/3/1
D: Hypertrophy Lower
ABxCDxx
Here's a link https://www.muscleandstrength.com/workouts/phul-workout
Pics related as to what fucked around with. The different rep numbers in the pic are just used as a place holder for like "8-12 reps" for now so I remember.
>>37517957
Hey trappy, Wondering if you could make one of those infomercial type images of the front squat someday
>>37519224
>Volume day on TM is well known for being hell.
But if it's "not enough" for you, just customise it.
I wonder whether it is because the whole program is known for being totally volume phobic that lazy, fat powerlifters enjoy, or because it actually is lots of volume
>>37517957
Hi trappy, i do chin-ups, deadlifts and OHPs but id like to add snatch grip deadlifts to increase my upper back strength, is it unnecessary to add considering i don all the aforementioned? is there a better exercise to improve upper back instead of snatch grip deadlifts?
sorry if its a weird Question
>>37517957
trappy, what is your opinion on the 12 week workouts on bb.com? Like the arnold ones or kris gethin ones
Currently doing the Texas method and find that on volume days that I don't really have to push myself for bench or OHP even at 90% of my max. Would it be detrimental to increase up to 92-95% for volume so long as I can still do all the reps?
>>37519352
I am >>37519295
By customise, I mean how to make ID manageable. VD will become hard because it will eventually increase in weight along with ID. My problem is I can't into ID
>>37518912
thanks for the response, i dont think sheiko is anything for me though
too much shit i dont feel comfortable with doing
is it a horrible idea to just do the squat, bench, and deadlift work and use my own accessories for my own weaknesses/goals? im mainly interested in increasing the big 3 but i dont actually compete
>>37518225
what do you call this, the trash master routine?
>>37519673
Yes you can customise the accessories.
Sheiko has a big writeup on this http://sheiko-program.ru/forum/index.php?topic=737.0
>>37519581
Most of the stuff I've seen on bb.com is shit
But link them?
>>37519502
Yes doing one for the squats is in the plans.
>>37519569
Define "upperback". What muscles specifically are you looking for?
Snatch deadlifts are pretty good.
>>37519628
What are your numbers and bw?
But the point of volume day is not to have you grinding reps. It's to do volume.
>>37519671
Cycle the reps on ID
There's an example on how to do it on http://fitsticky.com/texas-method
>>37519455
PHUL is awful.
5/3/1 is fine, if customised, but not the fastest program out there.
Here if you want actual good programs:
http://fitsticky.com/intermediate-programs
>>37519765
is your father proud of what you've become?
do you think you'll kill yourself before he kills himself?
>>37519765
>Define "upperback". What muscles specifically are you looking for?
traps and lats,
>>37519765
heres the arnold blueprint
>www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html
ANd the kris gethin one
>www.bodybuilding.com/fun/kris-gethins-12-week-muscle-building-trainer.html
how long to rest inbetween sets (strength focus)
>>37519765
>Cycle the reps on ID
>There's an example on how to do it on http://fitsticky.com/texas-method
As I already said in my first post, i have read everything there is to read.
I am literally doing pic related and failing
3x5 squats at high intensity is impossible.
>Then deload!
I have been deloading and going back up to 125 kg 3x5 for quite a few months and would just like to get unstuck
>>37517957
when am i considered not a 'beginner'? ive been in the gym off and on for six years... my lifts are shit. 2 1/2 plate dl. for 5. 145 bench for 5 and 185 squat for 4ish-5.
i usually go in and do what i guess is called a bro split? back/bi. chest/tri. etc... should i stop all that bs and just go with something like reg parks 5x5?
>>37519847
As long as you need.
4-5min is the bare minimum
6-7min if you feel you need it
8+min if lifting heavy as fuck
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.
Just don't overdo it to the point where you cool off.
>>37519826
Both look like a waste of time for natty lifters.
>>37519909
Have you tried this:
Cycling the Texas Method
Once you find working with your 5RM (1x5 for fullbody, 1-3x5 for splits) on the Intensity days starts getting too tough, switch to 2-3x3 (keep the same weight and same increments per week, do not jump straight up to your 3RM).
Once 2-3x3 starts getting hard to progress with, switch to 3x2 for 3 weeks, then 4x1 for 2 weeks, and then one last week doing 5x1 with 1RM attempts (at most 3 failures).
For all of these you keep the weight the same you were doing when reducing reps (don't do jumps in weight), and the increments every week are the same - except on the 5x1 with 1RM attempts, in which you try to add as much weight as possible.
After you've set your new 1RM, calculate your 5RM, deload from it a bit, and start again from the start.
>>37519805
Weighted Chinups/Pullups, OHP, Push Press, Snatches, and Barbell Shrugs.
Snatch DL are also good for the lats and traps, but most of the focus is on the spinal erectors, posterior chain, and grip.
>>37519792
Yeah my family is very supportive of my decisions and proud of my achievements.
>>37519978
All of the answers and more on http://fitsticky.com/novice-programs
>>37519981
>Snatch DL are also good for the lats and traps, but most of the focus is on the spinal erectors, posterior chain, and g
kk thanks.
>>37519981
>Both look like a waste of time for natty lifters.
thanks trappy
I tried Yates rows yesterday rather than wide-grip bb rows. I'm feeling my first proper lats DOMS today, would recommend.
>>37519981
>Have you tried this:
>Cycling the Texas Method
Can I at least please not do 3x5 on ID?
The regular 3 day template has you do Volume squats one day, recovery squats the next day and intensity squats the last day. Can I please do the UL split TM but like
Day 1
Volume squats
...
Day 4
Intensity squats (1x5, not 3x5)
Recovery squats (2x5 very light)
I really don't understand why the 3 day split calls for 1x5 but the UL calls for 3x5
I love brosplits. Might not be the most effective, but I've done U/L and PPL splits and I enjoy this the most.
No access to gym anymore, just have an adjustable dumbbell (able to put 120lbs of pl8s on it in 1.1 lb increments, so it's somewhat ok for prog. overload)
I'm doing this only to maintain what i already have
Push/pull (1st push day 3x6, 2nd push day 3x10)
DB Bench 3x6/3x10 (1st pr set on 3x6, other two are back off sets)
DB OHP 3x6/3x10
Pushups xx/3x12 (with w8 on my back so i fail around 12th rep
Front Raises 3x8/3x12
Side Raises 3x8/3x12
Tric Extension 3x8/3x12
DB Rows 6x6/6x10 (compromise due to lack of vertical pulling)
Rear Delt Rows 3x8/3x12
Db Curls 3x6/3x10
Hammer Curls 3x10/3x12
Really have no place to do chinups
I'm doing bench on a fucking chair (unilaterally) using 45kg dumbbells for heavy sets
If it means anything, i'm well into late-proficient-tier (rated by symmetipric strength)
Also i have no idea what to do for lower body, every dumbbell shit i do seems pointless and too light without barbell
>>37520115
Yes you can do 1x5 for intensity with backoff sets.
The 3x5 is because you're only doing one intensity lift per day.
On the regular fullbody template you're doing at least 3 different lifts for intensity in the same day, so the volume for each is lowered.
But if your problem is doing 3 sets with your max, do less sets.
When I deadlift, I feel like I have the best leverage and positioning when I tuck my chin just a little and stare at a point on the ground roughly 2 feet from the tips of my shoes. Will I hurt myself deadlifting this way? It feels comfortable.
>>37520169
*symmetricstrength
>>37519351
pls
>>37519351
>>37520283
squats, barbell curls and close grip bench on one day
bench and back work on another day
then overhead pressing and rack pulls on another day
every day either has grip or ab work
pretty self explanatory idiot
Whats the best way to train core flexibility ? I want to do advanced bodyweight exercises so I need flexibility first.
please rate:
(basically push/pull, 2 heavy days followed by 2 high rep days)
ABxCDxx
A(heavy):
squats: 3x5
weighted chins: 3x6-8
bent over row: 3x6-8
curls:3x6-8
B(heavy):
bench: 3x5
ohp: 3x6-8
weighted dips: 3x6-8
tri extension: 3x-6-8
C
same thing as A(heavy) just 10-15+ rep range
D
same thing as B(heavy) just 10-15+ rep range
progressive overload. on heavy squat/bench its usually 5 reps, then I just increase the weight.
easy some easy 15min cardio after my workout.
>>37518793
How do they measure hypertrophy?
>>37520661
> being this insecure
Fucking sort your own life out, shit the bed you're just venting your insecurities to some random person over the Internet in the form of insults that the guy is obviously comfortable enough in himself to ignore originally, get a grip
Nice advice OP
>>37520699
Better question is why the graph goes to 10 sets when the measurements used only went to 5. There's no way to extrapolate to double the test number much less that the hypertrophy would lower considering the last measurement shows an increase, therefore all future assumed measurements cannot be a decline if assuming linear graphing. That of course shows that the graph is flawed since it did not have test values showing a decline at any range tested.
Thinking about starting madcow 5x5. I just have a few questions about it
1. Are fractional weights necessary, or can I just round the weight up or down?
2. Is the program AxBxAxx and then AxBxAxx or is it AxBxAxx and then BxAxBxx?
3. Can I add or change accessories, the built in accessories seem weird (I don't think 3x8 of unweighted sit ups of wednesday are gonna do much, while there are other exercises I want to include to adress some weak points)
>>37520862
That's what i thought too. If they just measured 5 sets and then extrapolated that from there this graph is complete shit. This is exactly what happens when people who have no idea use the excel trend line function and just use the one line that fits all the points.
>>37520661
da fuck is wrong with you?
Noob question, for how long should i do SS?
>>37520979
until you cant anymore
>>37520909
you need 1.25 kg plates imo
>>37521033
My gym has 1.25 kg plates, it's just that madcow calls for 0.5 kg and 1 kg plates, which I would then have to purchase.
>>37521033
until i can't lift any heavier?
>>37521089
oh, i had a template that only used 1.25 kg plates
worked for me but ymmv
>>37521097
yeah
>>37520169
Halp
>>37521112
Which template? I'm using the one on strengthstandards.co
>>37521151
i think i got it from stronglifts or something like that
probably going to work better if you have smaller plates though
>>37520979
Until you're no longer progressing on your lifts.
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
>>37521279
Your bench is way too high compared to the other lifts. Post form check videos.
>>37521150
easy there shakespeare
>>37520699
>>37520862
https://docs.google.com/spreadsheets/d/1hG1LGKxTHftDpxgiBU135IA4ruV_iKKh-IpdyhDA5jg/edit?usp=sharing
Go down on the first sheet
>>37520946
>da fuck is wrong with you?
your taking lifting advice from a mentally ill, sick perverted 100lb brazilian tranny....
...and your'e asking what's up with me?? LOL!
.....
>>37521426
this
guys stop white knighting that mentally ill man.
also why the fuck should anyone take advice from someone who cant even dl 2pl8's.
>>37521426
summerfag pls go
>>37521426
>>37521446
>>37521385
Ur a BRo? Where u from mate?
>>37521426
That 100 lb tranny knows a lot about lifting so why shouldn't i listen to her? I really don't give a shit about the person giving me advice. I have been into lifting now for a few years and i know most things about form and some things about programming but not a lot. But one thing i learned is to differ between bullshitters and people who know their shit. And trappy knows her shit.
>>37521385
Just out of interest. What do you think about blahtard? I think he's an autist but i also think he gives pretty good advice and talks about stuff you never hear anything about on other fitness channels. For example how unhealthy it is to shred down to 6% bf.
>>37521308
You're right. I know it seems quite high, but I believe the others are simply too low. All I have is a squat video with a working set. My OHP is too low because I injured my shoulder and spent more time "letting it heal" rather than strengthening it.
I need to blast myself over the next couple of months to get over a breakup.
Here's my plan:
PHUL + glute exercies 4x week
Core exercies 2x a week
Once every other week do an arm blast workout
Walk dog 3 miles a day
Hike 10 miles a week
Cutting diet
What will results be?
>>37521637
Unless I counted wrong (cbf to double check), you did 7 reps. According to recent scientific research, up to 5 reps train strength, while 8 and above are for hypertrophy. 6-7 reps are literally a gains sinkhole
>>37521740
Lmao. That's why I'm not progressing. I'm literally doing nothing.
I do pic related. I alternate between going heavy on OHP and bench press, and between rowing/chin ups.
I feel like it's too exhausting to do, for example, heavy OHP after heavy benching.
Is this the right way to do it or does it make more sense to dedicate a day to heavy bench/ohp and the other day lighter on both exercises.
>>37517957
hey trappy, my main goal is hypertrophy but i understand i need some strength training to advance my lifts
that being said, what 3-day plan should i do? i feel like the TM from sticky isn't enough volume (or is it)
i'm upper intermediate based on my lifts, and also based on symmetricstrength body chart thingy
How do I PPL without my squats and deadlifts murdering each other? I legit cannot do one the day after the other. Is PPLxPPLx still good volume? (starting with deadlifts on pull day then push so my glutes have time to recover for squats). My lifts are lower intermediate except for my squat (which is currently deloaded to almost nothing because my form was broken)
>>37520946
>da fuck
please try to write properly. this is not 9gag. I agree with the content of your post though.
>squat
>box jumps
>depth jumps
>deadlift every other workout, maybe subbing out either box or depth jumps
is this a good enough routine to increase vertical jump?
>>37521995
yes
the goal is to hit each muscle group every 4-5 days
>>37521530
>And trappy knows her shit.
...says the guy who thinks blaha knows his shit.
man, you idiots are priceless
>>37521309
I'm Hemingway
>>37521385
Good routine for four kings? I kill one and then go for another and the 2 others won't stay out of my crease. S&O were softies compared to this.
>>37521740
What bro science is this? 6-7 reps magically does nothing?
>>37519981
>Yeah my family is very supportive of my decisions
they support you b/c youre their son.
but they're not proud of you, they're disgusted. your mother probably cries herself to sleep ever night.
>>37522173
>>37522071
i think there's a lot of routines on the net already to specifically target your vertical
i cant think of any off the top of my head though
>>37522214
what is sarcasm
>>37521446
fine i'll bite
if a mentally retarded person told you 2+2 is 4, would you not believe them? would you need someone who has a phd in mathematics to tell you the same thing so you can believe it?
What's the best alternative to dips? Can't do them at my gym. I want to increase my bench and ohp as much as possible and I'm already doing flies, lateral raises, spoto press and skullcrushers. Are bench dips a good alternative? Pushups?
>>37522285
closegrip bp
Following the total novice guide to Starting Strength of fitsticky.com because I'm a 5'7" 110lbs skellington. Just have one question; I plan on exercising at home because the cheapest gym near me has a £10 entry fee. I don't own a barbell set yet, am I able to use dumbbells for the bench press and deadlifts?
>>37522308
The squats as well, honestly.
>>37522320
The problem with dumbbells is it much harder to progressively overload them and you'll run into problems in a month or two.
>>37522308
Try the program "get a job you lazy shit"
>>37522337
That's what I'm thinking about, yeah. I'll be moving to another city for University in September/October, so I'm hoping there'll either be either a cheaper gym in the city or a gym in the University I can use.
>>37522349
I have a job, I'm just super fucking stingy because I'm going to university this year.
>>37522071
You might wanna vary on the plyo. But yes that's good.
Just take good care of your knees.
>>37521995
See the examples at the bottom of the page http://fitsticky.com/texas-method
>>37521882
The go to for general strength training is TM. Most of the other stuff is aimed at either PL or WL specifically.
Yes there's plenty of volume in the version on the fitsticky, but you can also just customise it as you see fit.
>>37521867
See the examples at the bottom of the page http://fitsticky.com/texas-method
>>37521530
I have only ever watched like two of his videos. They were ok but nothing amazing.
>>37521279
http://fitsticky.com/intermediate-programs
>>37522285
Closegrip bench
>>37522206
Just a DPS check for the most part. Get weapon with a higher DPS.
>>37522221
My mom buys me see-through panties as gifts...
>>37520211
Most people prefer staring at the corner where the wall meets the floor.
But as long as you're not overdoing any head positioning you'll be fine.
>>37522308
You can do DB variations of all exercises.
It's just not as easy to progress with, and you're gonna need very heavy DBs for deadlifts and squats (though you can do the deadlifts from a deficit and front squats, which makes them harder and allows you to use lighter DBs)
>>37522356
just don't waste your grant money on booze and you'll be fine
>>37522364
Once I'm at uni I'll be totally set, I'm not worried about that. It's the 3 months in between now and then that I want to be using to bulk.
>>37522361
CG Bench seems suboptimal for me since the chest is always my sticking point in the bench, so I wanted to do dips to hit two birds with one stone and increase the ohp as well.
>>37522380
If you want to bulk proper then get a gym membership and don't waste time with dumbells
>>37522361
Trappy pls respond>>37520909
>>37522421
1. you can round by 5 pounds. you'd probably prefer 2.5 incriments though
2. it's the same thing each day, there's no A or B workouts. monday is always monday fof 5x5, wednesday is always wednesday at 2x5, etc
3. you will want to add accessories especially on wed/fri because it wont be enough of a workout
>>37517957
Alright trappy, I've read Starting Strength and Practical Programming and I actually want to commit to "doing the program" for an entire year.
I did SS for 3 months before moving on to a bro split in college for 4 years and I'm tired of being below 180lbs...I'm finished with school and have acquired my dream job so I want to focus specifically on getting strong and hueg.
I would like to get your opinion on the progression and for how long I should stay on each phase before moving to the next (pic related).
My stats at the current/SS starting weights
5'11
171lbs
OHP: 155x3 / 65lbs
BP: 225x4 / 95lbs
Back Squat: 320x1 / 135lbs
Power Clean + Push Press: 185x1 / 95lbs
DL: 380x1 / 135lbs
I also have a proposition if you are interested in it?
>>37522392
The biomechanics of the dips and the closegrip bench are very similar senpai.
They're pretty much both the same thing for your pressing muscles.
But if your weakness is at the bottom of the bench, you might wanna try spoto bench press with 2-4s pauses. Works like a charm.
Also, try to improve your bench press bar path. Think about pressing back and then up, not straight up. See pic related.
Also http://strengtheory.com/bench-press-bar-path/ for more info
>>37520909
>>37522421
1: You can just round the weights.
2: The program is AxBxCxx
3: Yes, just don't overdo it.
>>37519981
What does trappy-chan look like?
>>37522406
I may be forced to, honestly. I just can't stomach spending that much, like fuck dude that's £30 a week.
trappy do you jack off or just stick things in your butt
>>37522494
in kg?
>>37522494
Also where did you get that image from?
>>37519765
i-is that cum?
>>37522361
It's a occult5 claymore it's the best i have, guess i should just level faith
>>37522496
So madcow has you row twice per week, but deadlift once per week?
trappy what do you think of ian mccarthy
>>37522524
No, all numbers are in pounds
>>37522541
I just typed it up on my computer for a quick reference so I didn't have to keep flipping through the book.
The things I have changed from the recommended program in the 4th and 5th phase are front squats instead of the lighter squats, push presses with the power cleans, dips, and some arm work.
>>37522496
I'm doing a upper program only you gave me because of my injury and it has dips after spoto press, so I'm already doing it. But I'll try CG.
Saw pic related posted earlier today, is there any truth to this for accessories?
![1465674078882[1].gif](https://i.imgur.com/m2UnQsh.gif "1465674078882[1].gif")
Let's talk about AxBxCxx programs vs "Do X every day".
Look at the picture. Nearly all workouts are three times a week. Can we change that?
For starters:
https://www.t-nation.com/training/40-day-program
>For the next 40 workouts, do the exact same training program every day.
>Focus on five exercises e.g. DL, BP, Pull-Up, kettle-bell swings, ab-work
http://gregnuckols.com/2013/03/05/a-deadlift-pr-and-some-thoughts-on-overhead-pressing/
>My fiancee is a perfect example of that. She benches once or twice a month at most, but does some sort of overhead work almost every day she’s in the gym (including a sick 135 behind the neck push press). As a result, she can bench 135 at will to embarrass other women and weak men if she so chooses.
https://www.t-nation.com/training/9-ways-to-get-better-in-the-gym
>Deadlift Every Damn Day
>Over a week: 10x5 135lbs max-tension, max speed 60%max rp 3x8, 90% near-max lifts 10x1, 20x20 kettlebell swings, 6x5 double-paused deadlifts, 85% 1 rep every 30 seconds for 10 minutes, PR day
https://www.t-nation.com/workouts/bodybuildings-next-frontier
>The key to hypertrophy is high frequency training: hitting body parts nearly every day.
>Mechanics, lumberjacks, and other people whose jobs include physical labor are evidence of this.
Squat every day is a meme in itself.
So, if "Do X every day" is so promising, why is there such a focus on 3 times a week on /fit/?
You like to lift weights, do it everyday, goddamn!
Is there any reason not to lift everyday? I understand that people have time constraints, but apart of that? Overtraining? More like overgaining, right?
>>37521426
>your taking lifting advice from a mentally ill
and you care about me and what i do or dont because ... ?
are you sure you are not the mentally ill one?
what da fuck!
>>37522902
God why not just show your whole face?
>>37522902
>Just a heads up, if you wanna do research on these things, t-nation is probably the worst place to go (behind only bodybuilding.com).
Ok, thanks. Do you have any sources on high-frequency training?
>Training with higher frequency can be useful and helpful depending on your goals (specially if the goal is not just growth or strength, but also technique, as in olympic weightlifting, so some compromise is made - or if the trainee is on steroids).
Olympic weightlifting is a special case, TUT is so muss less compared to powerlifting, they can do it.
If someone does bodybuilding (not a bulgarian oly-lifter e.g. ricko piana) and uses steroids, he/she won't do "X every day", he will do one muscle group once or twice a week.
>But for most novices and intermediate lifters, 3-4 times per week is the best frequency of training if the goal is just general strength training and muscle growth.
What do you think about "squat every day"? Just tell me.
Do you have any RL experiences with "X every day" or do you rely on your book smarts?
>>37522902
c-can i cover you in shampoo?
What sort of optional accessories are good to add to Candito's 6 week? If possible separate them into accessories that will help my lifts and accessories that will improve aesthetics.
Okay so heres the routine I've been doing... I've been at it for about 1.5 months. Before then I lifted on and off with shit form and hence made shit gains. I've improved form and such and here are my current lifts
(all for 5 reps)
bench 130 lbs (started at 110ish)
squat 185 lbs (Started 150)
ohp 85 lbs (started at 75 lol)
penday rows 120 lbs
deadlift 225 lbs (started 180)
My lower body has been progressing well but i feel like my upper body is lacking. Am i doing too many accessories? can someone take a look at my routine and give me some advice please?
Thanks friendos
>>37522902
I want a slow motion video of me lifting my balls up and dropping them on your face as you try to make cute sounds.
>>37522902
>qt 3.14
pls be mine!
Reminder that you're all taking advice from an unqualified doctor about lifting. She's in school right now bring taught the same shit all doctors are about how lifting will destroy your body and protein will collapse your kidneys.
They're also DYEL, and will accuse anyone who trains outside of Tip's teachings of being on roids, despite living in plg where everyone is in fact on roids.
What is a good 3 day a week full body routine? I'm stopping my shitty bro split and making swimming my primary form of exercise but I need a decent routine that will keep me from becoming skinnyfat/a twink.
I've been doing the free plan on gym jones' website, pretty cool so far
>>37523431
Daily reminder that this neo-krillin shitposter is the most fucking retarded person on /fit/ these days, and that's saying a lot
If Im still a novice on a LP program, and I want to test 1RM for shits and giggles, what do I do after the singles?
I was gonna do two back offs at 70-80% for 5-7 reps
Thanks
>>37522902
WHAT ARE YOU WEARING?!?!
full pic of garment?
>>37522902
you look sad in this pic :c
smile more
>>37523431
>being this desperate for trappy's attention
Trappy, what do you think of this? I might need to change, I want to do abs also but 7 exercises seems a little much, and i'm not sure what I should/can take out to make room. Also, is Push/Pull/Legs best? Pull/Push? Pull/Legs/Push? fug
Pull
DL 1x5 or Rows 5x5 (switch per session)
Pulldown/Chin/Pullup
Seated Cable Rows 3x10
Facepulls 3x10
Curls + Hammer Curls 3x10 each
Maybe Shrugs 3x10
Abs
Push:
3x5 Bench/OHP
either 3x10 or 5x5 OHP/Bench at 90%
Triceps (close-grip or pushdowns) 3x10
Incline DB Bench 3x10
Lateral Raises 3x10
Flyes/Crossovers 3x10
Legs
3x5 Squats
Romanian DL (unsure sets/reps)
Leg Curls 3x10
Calf Raises 3x10
Abs
>post question on fit
>get reasonable answers
was not expecting that
>>37522250
there are a ton, which is exactly the problem i'm facing. Seems everyone and their mother has some hot new routine that guarantees 12+ inch vertical gain in 6 months or something, I just want something simple that even someone as dumb as I am can't mess up
>>37522361
i'll vary it a bit, it seems these 2 are at the core of most vertical routines I see though
DUP.
A: Rest-pause 20-25 + clusters of five for five sets.
B: Intensity/Heavy 3-4 sets 4-6 reps
C Volume/Moderate 3-4 sets 9-12
Increasing volume weekly once you hit the upper limit and then you increase the load, A day has a volume priorization while B day has a load priorization.
6on1off (or more).
Split is lower and upper body with 2 exercises for bodypart per session.
>>37522947
hide the jawline
>tfw i want to cum on trappy
>>37522902
how about some close up shots of your mouth open, tongue out? I have a thing for mouths.
>>37525420
>>37525787
oh god. please post moar
PPLxULx
Monday
DB bench press 3x8~10
Dips 3x8~10
OHP 5x5
Lateral rises 3x8~10
Skullcrusher 3x8~10
tuesday
chinup 3x5
shrugs 3x8
seated cable rows 3x5
curls 3x8~10
hammer curls 3x8~10
Wednesday
Squat 3x5
Dlift 3x5
standing calf raises 3x10
weighted side bends 3x8
Friday
Incline bench 3x8~10
DB bench 3x8~10
chin ups 3x5
curls 3x8~10
barbell rows 3x5
Saturday
Squat 3x5
Stiff 3x5
Lumberjacks 3x8~10
Leg Rises 3x8~10
wighted decline bench crunch 3x8~10
>>37525787
cute piggy face :3
>>37525809
that was an accident not real sage
more trappy pls god more. you've almost got an ellen paige thing going on
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
>>37525854
looks fantastic. you will make excellent progress by mixing bodyweight, wl, and pl.
>>37519253
>he's
>>37525809
>>37525830
http://vocaroo.com/i/s0GvtflbhJBe
>>37526001
if i could choose between bj from trappy or bj from george lucas i would choose trappy no hesitation
umm trappy? what do after SS if i want to be strong and look good?
![bitcoin1[1].jpg](https://i.imgur.com/mj6AWEE.jpg "bitcoin1[1].jpg")
>>37526045
>>37525787
can you record yourself on vocaroo saying dirty things?
suggestions include but are ot limited to:
>you're a bad boy, anon
>i am going to suck you dry
>*giggle*
>*moan*
>*sucking and/or gagging noises*
>my god anon you taste so good
>give it to me anon i want it all
etc... i'm sure you get the idea.
>>37526060
please don't interrupt me i have needs
>>37526096
i dont know what bitcoin is but i gave a picture of it in case thats what the money is. you can have it. plenty more where that came from ;)
>>37517957
How much is hesquatting
>>37526138
>filename
>>37519112
you don't
Does anyone have calisthenics inforgraph? I can't go to the gym for a few weeks and it's making lethargic
>>37519298
Also, don't worry about the whole too light thing. you'll progress quickly enough it won't matter, 531 isn't just for advanced lifters so ignore that
>>37526138
those are crossfit plates, so probably about 185, 225 tops
>>37526279
startbodyweight.com
>>37526332
crossfit is heavier than that. people need to stop ripping on crossfit, it actually produces some of the best gains of any program
>>37526354
Thanks friend
>>37526096
http://vocaroo.com/i/s17P3IAxHqjG
I'm thinking of doing Arnold's Golden Six as my strength isn't my primary goal (it's looking good) and this program seems to be more volume/hypertrophy based, rep - range wise. I'm thinking however of adding two exercises that its missing: deadlifts and rows. Would this be okay? I will also mention that I'm cutting. You can find the routine in this link: https://www.t-nation.com/training/full-body-workouts-of-the-legends
shoulders:
DB press 10/8/4-6/4-6
lateral raise 3x8
plate raise 3x8
upright rows 3x8
face pulls 3x8
Legs:
Squats (use wendlers 5/3/1)
front squats 3x8 (slow and light, focus on mobility and core)
leg extension 3x12
leg curl 3x12
calf raise 3xfailure
rest
chest/tris:
flat bench (wendler's 5/3/1)
incline DB 10/8/6
weighted dips 3x8
incline flies 3x8
pulldowns 3x12
rest
back/bis:
THE PULL (wendler's 5/3/1)
bent over row 8/6/4-6
cable row 3x8
lat pulldown 3x8
hammer curl 2x12
preacher curl 2x12
rest
I've had so much success with this routine. It works best for me. Yes, my DB press doesnt necessarily follow 5/3/1, but I work up to 90s now. My shoulders respond better to high volume.
>>37527076
>Because of the low volume employed, this type of full body routine is ideal for beginners and those solely looking for strength gains.
reminder to never read t-nation ever again
>>37517957
how killing yourself coming along mr dyel degenerate?
>>37522902
you have a cute nose :3
>>37526654
>http://vocaroo.com/i/s17P3IAxHqjG
came so hard
>>37522902
You cute motherfucker
>>37517957
is TM good for building muscle as well as getting stronger? I recently finished SS and I was on an upper/lower split for a while but i was unsatisfied with the fact i wasnt getting much stronger
>>37526654
>http://vocaroo.com/i/s17P3IAxHqjG
kek. Sounds like a 8 year old boy
>>37522902
Hey look it's a rare trappy
>>37522902
Dreamy dreamy eyes
Opinion on Madcow 5x5 assistance? I want to run it for strength and mass gainz.
Like Im not gonan do monday with a top set of 5 bench for my tris only kek
>>37529791
Well, it is enough actually
Give me a routine focused primarily on benching. My bench is 2pl8 right now and I want to take it to 3pl8 as quickly as possible as my OHP is coming up on 2pl8 and I feel like an idiot with way overdeveloped delts compared to my arms.
>>37529804
one top set of 5 for bench isn't enough for hypertrophy gains
maybe a rest pause set, but no
>>37529812
whast your bench max and ohp max?
ABxABx
A: chest, shoulders, triceps
B: legs, back, traps and biceps
A:
bench 3x8
overhead barbell extension 3x8
OHP 3x8
upright row 3x8
pushups 3x8
B:
squat 3x8
ez bar curl 3x8
chin-up 3x8
barbell shrug 3x8
good enough for hypertrophy? any set or rep numbers I should change or anything?
>>37526096
> i'm sure you get the idea.
What did he mean by this?
Guys, I started SS a month ago and I've improved my lifts a bit but I don't think my progress has been adequate
squats went from 15kg to 40
DL from 20kg to 45kg
bench from 16kg to 30
ohp from 15kg to 25kg
(the ones less than 20kg were with dumbbells)
I feel like the 3 times a week of SS isn't enough, maybe I should switch to PPL or now that I've already started SS I should keep going until I'm ready to move on to intermediate routines?
>>37529791
Just do TM instead.
>>37525370
Sounds fine, but using increases in volume as parameters for increases in load is a waste of time.
>>37523953
See the examples at the bottom of the page http://fitsticky.com/texas-method
>>37523503
That sounds fine.
>>37523458
http://fitsticky.com/novice-programs
>>37523307
I think he has a pdf with info on that.
>>37529334
Yes, that's the primary purpose of TM.
>>37526060
http://fitsticky.com/texas-method
>>37527076
>>37529962
>>37525816
Read the "routine tips" section on http://fitsticky.com/novice-programs
Should I add pull-downs to my SS routine?
I can't do chin-ups, because my lats are to weak.
What's a good push/pull 2 day split that I can run AxBxAxx/BxAxBxx?
I want 3x a week but I don't wanna just do PxPxLxx and train each muscle group once a week.
>>37531359
Hey Trappy,
Do you mind giving me some insights on the black version of PHIR? I know you've stated that the PHIR beginner is a "ok" beginner routine but what about the intermediate version?
can i do a full body every other day, and not follow a weekly regime?
>>37531359
What are some good exercises for abs ?
I already do squats and bodyweight but I feel like that isn't enough.
>>37531359
>>37531359
>See the examples
m8, i wanted a 6 day and there's no 6 days there
can i please have some input on what's just there?
Is there a reason i would want 4 or 5 days instead of 6?
I was hoping for more m8 please ;_;
>>37531718
why do you want to do that?
>>37531359
>>37531826
to add, I did look at examples. I took a lot from one of your routines. I took from some PPL and just slightly tweaked it as well...
>>37517957
MONDAY - 3 SETS/5 REPS/ HEAVY WEIGHT
Quads - squats
glutes/hamstrings - romainian deadlifts
PUSH
chest - bench press
shoulders - overhead barbell press
triceps - cable pushdown
PULL
Back - dumbell rows
Biceps - bicep curls
Forearms - barbell wrist curl
Core
Abs - Hanging leg raises
Planks - try hold for 60 seconds
wood choppers
Lower back - Hyperextentsions
Wednesday - Same ^ but with - 3 SETS/15/REPS/LOW WEIGHT
FRIDAY - 3 SETS/10 REPS/MEDIUM WEIGHT
Do for 1 month then change.
>>37531864
forgot to say that i'm new to this whole gym thing and after searching on how to come up with a routine i came up with this and wanted your guy's thoughts
>>37531835
higher frequency
>>37531890
And why is it that you want higher frequency?
>>37532081
newbie gains
>>37532108
you seem very well informed i am sure your choices are highly beneficial and will yield superior gains.
>>37532133
I just dont see what's wrong with that approach
>>37531718
yes that's totally fine.
So for my shoulder day i do
Front raises
Side raises
Rear delt raises
Is this enough or should i add overhead press? I also train chest on this day
Ayy lads, any recommendations for intermediate upper/lower splits?
>>37532561
http://fitsticky.com/texas-method
>>37523035
>>37531359
>>37517957
Come on :3
>>37532408
If you do incline bench, don't add overhead presses, otherwise replace front raises with overhead presses.
Remember to keep your thumb higher than your pinky on side raises.
How fucked is my shit, /fit/?
A
Squat 2x5, 1x5+ (with warmups)
Bench 2x5, 1x5+ (with warmups)
Row 3x8, 1x8+
Hammer Curl 2x10
Tri pressdown 2x10
B
Deadlift 1x5+ (with ramping up sets)
OHP 2x5, 1x5+ (with warmups)
Weighted Pullups/Chins 4x8
Dips 2xX
Straight Bar Curls 2x10
Lateral Raises 2x10
AxBxAxx BxAxBxx
>>37533367
It's basically Greyskull, it's fine.
Is pic related a meme for aesthetics? What the best PPL for natty athletes looking for aesthetics only?
>>37533839
Sorry, this pic.
>>37531385
more or less the same from a biomechanics point of view. Go for it.
>>37531558
check the sticky
>>37531696
it's okay, not great
>>37531718
Can you not be such a fucking faggot? Just do a program properly. I'm sick of you pathetic people who do not understand basic discipline. In fact, do not even bother going to the gym, it's clear you're not even going to get results.
>>37533367
fine
>>37533839
no ~
personally I'd recommend the TM PPL for a fusion of strength and aesthetics gains
>>37521089
A cheaper alternative is to buy ankle weights and put them on the bar.
>>37534330
>for a fusion of strength and aesthetics gains
Did I ask for that though? Can't you just answer the fucking question instead of shoehorning your "knowledge" into it? I don't need the strength. I don't want to squat 300. I literally just want
AESTHETICS
>>37534330
Stop impersonating me sean.
>>37534368
did I ask you to act like a bitch? No.
With that low test attitude you can say goodbye to ever making it
>>37522947
That is his whole face. Note the manly Santa beard.
>>37534377
i'm not sean you gaylord
>>37534330
>>37534377
For a second there I thought Trappy was fucking pissed. Figured the date must have gone south or something.
>>37525941
Born with a dick = male.
>>37534377
>>37534410
Yeah, by the way how did that date go? Did he suck your schlong? Did you suck his? Does he even know you have a penor?
>>37534380
But not so low test I think I'm a woman.
>>37534451
shutup before I beat your fucking ass
>>37534468
L O W T E S T
O
W
T
E
S
T
>>37534377
Hey trappy, it's me
>>37521279
You pointed me towards the intermediate routines but I got confused on what exactly I wanted.
Instead, I went with reg park's beginner routine and I really liked it. Before, I was doing a 4-day split and I got really tired of going through the motions. The heavier lifts really feel more intense at the moment. Would it be okay for me to keep doing this, or should I really move to an intermediate routine?
>>37535294
If you can keep progressing on it, keep doing it. Once you can't, there's still plenty of routines that mimic the parts you seem to like.
Any input? Especially how to work in some conditioning.
>>37534451
Decent bantz tbqh familia.
