Previous thread >>37548938
>no tears now only dreams 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
>>37564859
Someone posted this routine a while back, is this a good minimalist routine?
Deadlift 3x5
Bench 5x8
Overhead 5x8
Pendlay 5x8
MxWxF
Everyfuckingday
>>37564924
Waste of time
http://fitsticky.com/starting-strength/
http://fitsticky.com/novice-programs/
Not been feeling the flow of TM for a few weeks now, going to hop on Candito's linear thingy.
Enjoyed the upper/lower split when I was initially fooling around before getting serious about training, any opinions?
Trappy, help. I've been staling hard in my bench press, at 65kg. I have been doing canditos program for some weeks, but i don't know if I would benefit more from a Sheiko or anything else. Help. Im 6'2 81kg,
How's this?
AxxAxBx
A:
Row 5x5
Bench 5x5
Squat 5x5
-Assistance-
Seated calf raise 4x10-15
Face-pull 3x15-20
B:
Squat 5x5
Overhead press 5x5
Deadlift 1x5
-Assistance-
Chin-up 3x8-12
A:
bench 5x5
pulldowns 5x8
hanging leg raises 2x20
B
Deadlift from knees 5x5
oh press (db or barbell, whatever i feel like doing) 5x5
farmers walks 2 laps of the gym
C
squats 3x5
barbell curls 5x6
close grip bench 5x5
wrist curls 2-3 sets
Reposting my PPL from the last thread. I'm probably late novice/early intermediate and going for a powerbuilding kind of approach.
PLPxABx
Push:
Bench 3x4-6
OHP 3x4-6
Incline DB bench 3x8-12
Dips 3xF
Supersetted 3x8-12 lat raises, tricep extensions, flyes
Legs:
Squat 3x5-6
Deadlift 2x5-6
Plate loaded leg press 3x8-12
Optional (depending on level of exhaustion) leg curls and extensions
Pull:
DB rows 3x4-6
Weighted chins 3x5
Cable Rows 3x8-12
Lat Pulldown 3x8-12
A (Lower)
Pause squats 6x4
Pause deadlifts 3x4
same accessories as before
B) (upper)
Pause bench 6x4
db rows 3x4-6
OHP 3x4-6
Chinups 3xf
This is mostly based on modifications to Candito's LP, which I've been doing for a while, but I'm looking to increase volume significantly which is why I came up with this. I feel like my pull day is lacking but I'm not sure what to add (I really don't find curls necessary for my bicep development) and I'm also not sure how effective my lower body training will be as my lifts continue to increase, though linear progression is still giving me decent results atm
>>37565209
If you're finding it hard to progress on TM, CLP is harder. Because the focus of TM is progression, while most of the volume on CLP is GPP.
You might benefit from hopping into a periodized program instead. C6W, Sheiko, Nuckols, Dietmar, etc etc. There are links on http://fitsticky.com/intermediate-programs
>>37565317
No Sheiko isn't gonna fix your problem. Read the "getting stuck and getting unstuck" section on http://fitsticky.com/novice-programs
And eat more.
>>37565393
Not awful, but not the best.
>>37565519
I'm not a fan of the very low frequency of training for everything. Makes progression way harder.
>>37565631
I suggest you take a look at the examples at the bottom of this page http://fitsticky.com/texas-method
The exercise selection is ok but you'd benefit from a better progression scheme, specially if you wanna keep progressing on the OHP.
>>37564859
How's my upper lower?
LUxLUxx
Upper
4x6-8 Bench
4x6-8 Row
3x6-10 OHP
3x6-10 Pull down or chins
Arms
Lower
5x5 Front Squat (Should I do 4x6-8?)
3x8 RDL or 3x3 Deadlift
3x8-10 Leg press
Calves
Abs
Those are all the exercises I want to do, I'm trying to focus on front squat because it feels a lot more comfortable with my body proportions. I'm looking for critic on the rep ranges, when I reach the top of a rep range for all sets I increase the wieght.
>>37565854
If I eat more I'll get fat. Will deload and do more volume training.
>>37566006
Seriously, at your BW how can you stall at bench on 65 kg and not realise what you are doing wrong?
Either you are not sleeping a lot, or you are eating way below maintenance, or your programming is dumb.
Just bench twice a week, with 3-5 working sets, eat a bit over maintenance and you really shouldnt stall before later on.
>>37565854
PPL guy here -
I'm still milking the last bit of linear prog out of my OHP. Thanks for the link, though, I'll definitely change my program to be more like that as my lifts stall out. How do I do even remotely heavy face pulls without falling over?
What about back routine...
Currently mine is:
Pull-ups for reps
dips for reps
lat pull-down 4x10
closegrip seated cable row 4x10
shruggs 4x reps
bent over barbell row 4x10 or RDL 4x10
pull-ups for reps
dips for reps
core workout
Is it good? I feel like it's very uncomplete
Do you know any exercices to focus the spinal erector?? And make my upper trapeze HUGE? I having a boner looking at Lu's back
>no homo
>>37566320
I´m pretty sure my technique is correct, as I have posted videos and have been criticized constructively.
My programing is correct, I'm doing Candito's Strenght/Hyperthrophy program.
I'm eating above 3000kcal a day and sleeping 7-8 hours. I don'r fucking get it. My chest is by far the weakest body part, altought I don't look small at all.
>>37566495
are you gaining weight?
>>37566527
Yes. Like 15 pounds since I started lifiting, and its mostly lean muscle.
>>37566563
try switching to strength/control for a bit imo. The pause variations helped me a lot with my progression
>>37566455
It's missing low back work, that's why. Throw in a set of hyperxtension and deadlifts, unless you deadlift on leg day
Trappy, three questions:
1. Currently doing Madcow, but I can't get my squat to go further than 100 kg. I add weight but I can't do the recommended reps or I do them with terrible form, then I have to deload. What kind of acessory could I add to make my squat go up more smoothly?
2. What really changes in the bench press when using different hand placements (wide vs narrow grip)?
3. What are the possibles cause for my pec imbalance? The left one is much bigger than the other, and the only exercises I do that hit them are bench presses and OHPs.
Thanks
my friend only has access to planet shitness. What can he do with no compound barbell lifts to still have some semblance of progress?
What are some good assistance exercises for OHP? I keep stalling at 95 lbs for 5x5. I plan on deloading and switching to 3x5 to increase intensity, but I want to keep volume higher because I am running a PPL split.
>>37566653
I do Dumbell bench press for 4x6-8. Once I hit 8 reps on all sets, I just use the next heaviest dumbells and work my way to 4x8 again. I haven't stalled, and I just hit 4x8,8,7,6 with 70 lb dumbells
>>37566695
i was definitely planning to tell him to do db bench, OHP, and rows. Probably chins and dips too. What about legs? Does PF have a plate loaded leg press or something similar?
hey guys,
I'm lifting recreationaly for about a year now.
recreationaly as in ,I try out different routins and don't really manage my food intake properly , except for healthy, fresh and enough.
I didn't really gain that much mass but I'm overall just more able and fit.
I wanted to up things and started doing SS for about a month and made good progress weight wise but as it turns out I have a problem with my hip.
I allways though this discomfort was "normal". I fucked up doing deadlift about 3 weeks back. I didn't think much of it because i was in a rush and stupid and my form was lacking plus I didn't warm up properly.
earlier this week I got back into the gym and went down in weight and tried to go for really good form. the thing is , squats feel super wrong and deadlift are a no go.
went to see a doctor and was xrayed , the results will be in by next week.
the doctor said chances are high take my hip placement is wrong.
tltr
I like ss , hip is fucked up, deadlift out of question for atleast longer period of time.
is there a routin similar to ss that replaces deadlift or is more upper body centric ?
>>37566653
>>37566720
I am >>37566695
For legs, I spent a winter doing only Bulgarian Split Squats for legs. I didn't get big, but I got alot stronger and my legs exploded when I started doing regular squats again. Do 3x5 holding heavy dumbells at your side, then 3-5 more sets holding a lighter dumbell goblet style. It is okay to lean forward for the heavy sets, it helps strengthen hamstrings and glutes. Stay upright for the goblet squats to focus on quads. I never do calf work because it makes my calves tight when I run, so I can't help with that.
And hanging leg raises are great for abs and hip flexors, I do 3xFailure every workout.
So I've been looking at TM variants and it seems the strategy for press and bench is as follows:
>M Bench volume day
>W Press recovery day
>F Bench 1x5RM
>M Press volume day
>W Press recovery day
>F Press 1x5RM
Are the recovery days necessary? Would I be able to effectively progress without it?
Because in that case I'm thinking I could just alternate volume and 1x5RM days for bench and press
>M Bench volume
>W Press volume
>F Bench 1x5RM
>M Press 1x5RM
Recently hopped onto this routine after dicking around with other unhelpful programs following SS/SL.
Seeing as I'm not a beginner (but still lifting some babby weights so I clearly need this) I decided instead of 3x5 linear gains for squats/deads/bench/press to periodize the weights and do ramp up sets of increasing %s (think 5/3/1) and that's worked good for consistent gains without burning out.
However now it's really hard to deadlift heavy after doing front squats because my core and my legs are already taxed. What can I do about this?
>>37566755
Just do higher volume with rows, I add heavy dumbell rows to keep my grip strong for deadlifts, since I don't deadlift often. Look up Kroc rows.
>>37566854
Maybe alternate which exercise you do first.
B1 you deadlift heavy first, then do lighter squats after
B2 you squat first and deadlift lighter after
Hi /fit/
I've trained a lot in the past, but just kind of fell out of it. I'd like to start lifting again and getting stronger, but I am also too fat now and need to cut down 20-30 lbs first
So I went to a gym to kind of see what I still got. I was able to accomplish the following for hard sets, to kind of show where I am at:
6'2
230 lb
Squat 325 for 3x5 (high bar, belted)
Bench 185 for 3x5
Press 135 for 3x5
Deadlift 400 for 4 (belted, got too scared to go for a 5th)
Only 4 chinups
Pendlay row 185 x 5
So what type of routine should I do? Should I change it up after the initial weight loss I plan on making?
I'm thinking either every other day full body or PPL, but I am very open to advice and recommendations
>>37566955
Should also add, that since i set these benchmarks last week, I got really sick and lost 5 lb through vomiting and not being able to eat. So I'll probably come back a little weaker too
>>37566841
Look at the examples at the bottom of this page http://fitsticky.com/texas-method
>>37566637
1: If you're eating well and resting enough between the sets, then just try a different program. TM is pretty much Madcow but with more volume, so that might work better for you.
2: Damn, a lot of small details... this would require a pretty big writeup.
But the wider the grip, the more shoulder transverse flexion and less flexion. Narrower grips mean more flexion less transverse flexion.
Wider grips means less hyperextension at the bottom. Narrower grips means more hyperextension at the bottom.
However, those things are also affected by the height of your arch.
Which muscles are favoured or "worked more" will depend on grip width, height of arch, bar path on both descent and specially ascent, and proportions.
Wider grips means less range of motion. Narrower grips means more range of motion.
Some people find wider grips hurt their shoulders/clavicles. Narrower grips tend to be more comfortable for the majority of people.
This doesn't mean wider grips are snap city, just that they require more "mobility", which is partially genetics (space in the glenohumeral joint) and partially trainable (arch, bar path, shoulder flexibility/mobility work, etc).
Keep in mind that for competition the maximum width allowed is index fingers covering the PL ringmarks on the barbell.
PS: Note I'm using "wider" and "narrower", not "wide" and "narrow".
3: Might just be impression. Post pic?
>>37566653
Find another gym or make a homegym.
I highly doubt the only gym in his city is PF.
>>37566670
>I am running a PPL split
99% sure that's your problem.
What program are you doing?
>>37566455
Post your whole program.
>>37566357
Lean back. Split position with the feet can also help.
>>37565968
Read the "Routine tips" section on http://fitsticky.com/novice-programs
>>37564859
what type of porn do you watch?
>>37566931
Thanks. What about the weeks where there's only 1 B workout
Trappy, would it be okay for me to significantly reset/deload my deadlift weight so I can remaster my form? Or will it be detrimental to have my deadlift lag behind my squat by a noticeable margin?
Thanks in advance.
>>37567072
with my friend and PF it's just a money issue. The only gyms are PF, a crossfit box, and the university gym which is good but costs like 60 or 70 a month. I figure as long as he gets comfortable in a gym environment before finding a better solution it won't be a complete waste.
>>37567134
If your squat is higher than dead, you aren't squatting properly either
>inb4 hurr durr
Videos remove all doubt
>>37567072
PPL guy here
All of my other exercises have been progressing well, adding weight to at least one exercise per workout. The only exercise that has stalled so far was overhead press. I am on week 5. I have gained 2 lbs so far, and got noticeably leaner (during my first year of uni I let myself get out of shape). Some of the weight is from becoming more hydrated .I also run, and do Pullups/Pushups/Lunges every day.
Push
Overhead Press 4x5 1x5+
Dumbell Bench Press 3x6-8
Dumbell Incline Press 3x8-12
Superset
3x8-12 Skull Crusher
3x8-12 Tricep Pushdown
6x8-12 Lateral Raise
Pull
Row Machine 5x6-8
Cable Rows 5x8-12
Face Pulls 5x15-20
Hammer Curls 3x8-12
Preacher Curls 3x8-12
Legs
Back Squat 2x5 1x5+, 2x10x135
Rack Deadlift from Knees 5x3
Back Squat 1xFailurex135
Daily reminder that SS is a meme.
>>37567072
I'm the squat guy. Wouldn't adding more volume to my current routine work too? Or maybe adding squat variants? I was thinking of adding three sets of trap bar squats on Monday, 3-5 sets of light squats on Wednsday and something else on Friday
>>37567173
A factor that might come into play is that I have not trained the deadlift as long as a squat. On top of that, the frequency is not as high either.
>>37567072
>>37566455
Other day is "leg" day:
pull-ups for reps
dips for reps
Squat 4 series: 1x10 1x10-8 1x5-10 1x1-2
DL same set as squats (not every leg day, just when i got full mana bar)
leg press single leg 4x10
leg press 2x10
leg press for calves 4x10
if not DL: leg extension 4x10 hamstring 4x10
pull-ups for reps
dips for reps
core workout
btw:
>tfw no squat rack, only pic
>>37567158
He'll probably just quit after wasting time on PF and seeing no results.
That's literally the PF business model.
>>37567267
Yes, just add more volume. Madcow has a lot of sets but most of those aren't even warmup tier.
My point is that madcow with more volume is pretty much TM (not exactly, but you get the point).
>>37567134
Depends
Bodyweight numbers and vid of you deadlifting?
>>37567230
Get a better program
>>37567091
I'm pretty vanilla when it comes to pr0n.
>>37567412
>pls dont laf at my numbers
Deadlift: 85KG, 1x3 (felt like my form broke down, lack of upper back tightness)
Squat: 82.5KG, 1x5
Don't have a video at my disposal right now, but I'll get back at it. Thanks a lot.
>>37567510
bw?
>>37567412
PPL guy here
Thanks for the advice, it was very helpful.
>>37567412
I want to <spoiler>hold your hand</spoiler> you filthy slut
>>37567521
80kg
I know it's Bad.
Here is my question.
I currently have 10-12 weeks at my disposal in which I have infinity free time.
I want to train as often as possible while building strength (hypertrophy wouldn't be a bad thing either) if that is possible.
I basically want to spend as much time as possible in the gym over this period.
I've been lifting for about 6 months.
My stats are 6' 80kg
Bench: 65kg
OHP: 42.5kg
Barbell Row: 40kg
Squat: 75kg
DL:105kg
My lifts are pretty low because I spent a long time working on form and ironing out any little pains.
Does anybody have a program they coud recommend?
tl;dr: 6 day a week strength training (preferably with long workouts?
Here's my personal routine with descriptions, pictures, and vague thanks to Trappy-Chan:
http://www.mediafire.com/download/b05dyn0qtdj0mma/Kettlebell-Countdown.pdf
Feedback would be pretty keen.
>>37564859
>>37565033
>>37565854
>>37567072
I've been doing SL since February and switched to 3x5 a bunch of workouts ago.
I'm beginner.
So, yesterday I met a friend who has been lifting for the last 11 years and is now a certified instructor with our national olimpic association.
I told him about my switch and he said 5x5 is good but I shouldnt do all 5 sets with a set weight, instead go 60-65-70-75-80% of my 1RM.
Thoughts?
Yesterday I tried doing 72.5kg bench 3x5 after doing 70 for 2 times but had to deload to 70 after the 1st set since I struggled to even do 4. thank god for the spotter
>>37567412
When will you show us some tits? And more of you body you little adorable shit?
I like this new sticky thus far, it's very easy to understand. I'm a recovering robot and am going for my first SS session at the gym tomorrow.
Monday:
>ohp
>dips
>pull ups
Tuesday:
>deadlift
>hanging leg raise
Wednesday:
>front squat -> super set -> box jump
>step back lunge -> super set -> plyo lunge
>box step up -> super set -> squat jump
Thursday:
>bench
>incline flyes -> super set -> reverse hyperextensions
>one arm db row
Friday:
>back squat
>hip thrusts
>walking lunge
Saturday is rest/stretch and open to suggestions for Sunday.
I started my first steroid cycle but i'm not sure if i should switch to a PHAT routine or PPL.I'm doing right now a full body workout with 3x5 for big lifts + lots of accesory lifts, any suggetions ?
i dislike power cleans with a passion. what exercise(s) can i replace them with?
>>37569760
>>37567510
>>37567566
At this point your problem doesn't require a deload on the deadlifts. Just requires you to learn to flex your spinal erectors and lats, and focus on keeping them flexed during the lift.
See
http://imgur.com/JG7EwY3
https://www.youtube.com/watch?v=dm7ZbgjZklE
Don't skip your warmup sets.
>>37567608
Are you gonna use steroids? Are you gonna be bulking BIG?
If not, training 6 days per week is not gonna do you any good.
But if you really love working out and want to spend the free time, you can try getting started with weightlifting. Regular strength training 3-4 days per week, then learning how to clean/jerk/snatch in the other 2-3 days. You won't be using much weight at all when learning weightlifting at first, so you should still be able to recover well from the strength training. You'll still need to EAT BIG though.
There are video tutorials on http://fitsticky.com/how-to
>>37567712
Can you upload it on google docs instead?
>>37567881
Ramping sets are useful for more advanced lifters.
But sets across is usually more useful for novices.
In any case, SL is shit. Get into a good program instead. http://fitsticky.com/novice-programs
>>37567890
My boobies are shit. Not even worth it believe me.
>>37568100
Good luck senpai!
Try logging your progress on symmetricstrength.com
Makes training a lot of fun when you keep seeing your numbers go up and are constantly smashing new goals.
>>37569368
What are your goals?
>>37567563
aw :3c
How did this guy end up like this?
>>37570753
That's what happens when you don't https://www.youtube.com/watch?v=iJQ6eXz_zZs
>>37570766
So he just had a decent routine going but didn't eat enough?
>>37566955
>>37566970
Thanks /fit/
>>37564859
Bicep curls 3x12
Tricep pushdown 3x12
Skullcrusher & Barbell curls 3x12
Bench press 5x8
Incline dumbbell 5x5
>>37566955
>>37570889
http://fitsticky.com/texas-method
or Cuckols 28 free programs
right boys i came here for a workout rate. any input is appreciated.
currently running a push (a) and pull (b) day 4 day split sort of thing
A:
Dumbell press 3x8
Incline dumbell press 3x8
Dips 3x8
Flys 3x12
Pushdowns/skulls 3x12/3x10
Leg press 3x8
Leg extensions 3x12
Additionals**
B:
Deadlift 1x5 after warmup sets
Pullups 3x8
Cable rows 3x8
Reverse flys/Face pulls 3x8
Bicep curls 3x12
Additionals**
Additionals:
Shoulder side raises 3x12
Calf raises 3x12
Ab exercise x2
Working on getting back into squat form so I can do that instead of leg press. Also adding cardio at the end now too. Usually 2hr sessions.
>>37571951
aw fuck. add leg curls onto day B
How's mine?
Monday:
Front/back squat 10x1
OHP 10x1
Hanging high pull 5/3/1
Chin-ups
Neck bridges
Tuesday:
Deadlift 10x1
Bench 10x1
Chin-ups
Russian twists
Wednesday:
Front/back squat 10x1
OHP 10x1
Hanging high pull 5/3/1
Chin-ups
Box jumps
Thursday:
Pendlay row 5/3/1
Bench 10x1
Gironda bench
Chin-ups
Neck bridges
Friday:
Front/back squat 10x1
OHP 10x1
Hanging high pull 5/3/1
Chin-ups
Russian twists 2x6
Saturday:
Bench 10x1
Gironda bench
Chin-ups
Box jumps
AxBxAxx, Basically SL:
A
>Squat 5x5
>Bench 5x5
>Pendlay Row 5x5
>(Weighted) Dips 3x10
>(Weighted) Chinups 3x10
B
>Squats 5x5
>OHP 5x5
>Diddy 1x5
>(Weighted) Pullups 3x10
>Curls 3x8
Whats a good PPL routine with barbell exercises only? (and chin/pull ups/dips) Dont have acces to machines.
>>37570766
rate my dog please, she's been on your routine for a month now
>>37570643
Here's that Google docs link you asked for miss trappy. ty
https://docs.google.com/document/d/1WtTtbBR0hlenAGIX_O3Dsoc9qwQjun4GcZOwOEtOQrQ/edit?usp=docslist_api
>>37570643
Aestethics, what about a 6 day split ? I'm open to any suggestions
>>37555223
>>37544899
>>37549667
>>37552986
Holy shit, senpai pls notice me.
OK.
permacut fag here.
you helped me write a push/pull tm split, as i am a huge faggot that neither squats nor deadlifts... anywho that shit had too much volume...
convince me not to go on this slightly modified kino program....
A.
Press: 3 sets – 4-6 6-8 8-10
Weighted Pull-Ups: 2 sets – 4-6, 6-8 (should i do chin instead? he said pull ups...)
Floor Press: 2 sets – 6-8, 8-10
Shrug: 2 sets – 6-8, 8-10
Lateral Raises: 12-15 reps + 4 sets of 4-5 reps (rest pause) alternate with 2x6
B.
Clean: 2 sets - 6-8, 8-10 reps (as i don't front squat, my clean is lightweight, it is fun for me, though)
Hip thrust: 3 sets - 4-6 6-8 8-10 reps
Reverse wrist curl: 2 sets - 8-10 10-12
Calf Raises: 2 sets x 8-10, 10-12
C.
Floor Press: 3 sets -- 4-6, 6-8, 8-10
Press: 2 sets - 6-8, 8-10
Row: 2 sets – 6-8, 8-10
Rear Delt Flyes: 12-15 reps + 4 sets of 4-5 reps (rest pause) alternate with 2x6
Is of double progression model (e.g. For 6-8, establish a 6rm, then push the reps up to 8, add weight for a new 6rm)
Coming off a modified greyskull, my lifts are
Ohp-140x3
Floor press 200x5
Hip thrust 300x6
Chin 1pl8x3
>>37572933
Fitsticky.com
Anybody have experience with canditos linear? I want to start lifting for strength and it seems like a good routine
Also any general tips for SS would be cool
>>37569874
how would you know what weight to use for these lighter deadlifts? i'm just doing SS, so i don't know my 1RM. should i just do 10% less than my deadlift working sets on the other day?
>>37575007
You could use a 1RM calculator. Google it.
>>37575011
oh cool, i'll do that then. thanks for your help!
>>37575017
You're welcome!
Trappy do you do form checks in here?
Other good places to get form checked out for a noob?
>>37575007
The % is not from your 1RM, it's from the weight you use on the other days (which is eventually gonna be your 5RM)
>>37575226
Post it.
>>37574895
Lots of tips on http://fitsticky.com/novice-programs
http://fitsticky.com/faq
http://fitsticky.com/how-to
And if you want indepth stuff http://fitsticky.com/lifts
>>37572933
http://fitsticky.com/texas-method
At the bottom of the page
>>37572346
>Basically SL
Why would you base your routine on that
>>37573525
If you're the guy on gear, then any bodybuilding routine will work well for you.
If you just want frequency and simpler stuff with the main compounds, coolcicada's PPL will work well. Just take the machines for the legs out and add in deadlifts.
>>37575252
Here is a DL with 110x5.
I feel like my hips drop way too low when i look at it? felt alright though, been struggling with some lower back pain, but i have deloaded and my back doesnt round with these weights
https://www.youtube.com/watch?v=yg9X6tqKAQQ
>>37575266
Looks good to me.
Hips "seem" a bit low but that seems to just be your proportions. I wouldn't worry about it. Besides, if that's too low (which I don't think it is), it will just move into the proper position with heavier weights.
Bar path looks perfect.
Spinal erectors look tight and strong, even on the descent, which is great. But you might wanna flex your lats in a little bit more. With lighter weights doesn't make much difference, but for heavier attempts it is pretty important.
https://www.youtube.com/watch?v=dm7ZbgjZklE
You don't have to spend half an hour flexing them like Mike does, just learn how to do it and keep them tight when pulling.
>>37575336
Thanks trappy!
Enjoying your novice UL-split atm, feel like i'll be running it for a while, adding in a few extra things when progression starts slowing down. I feel like it basically early-intermediate routine, cus i really only progress weekly on bench, press and DL. Only squat is going up a bit every session.
>>37575252
>http://fitsticky.com/texas-method
why would we take advice from a tranny?
>>37575336
>>37573414
>>37575432
Yeah, it's pretty much TM but with higher percentages (90 instead of 80, 80 instead of 70 for the snatch DL), but maxing the squat and the chinup on every workout.
It was just meant as an alternative for someone who wants to start a split but doesn't have very high numbers yet.
One could probably max both the squat and DL twice, instead of alternating to snatch DL or a variation.
If someone wants to focus on benching instead of alternating with the OHP, then you could max it twice as well. Or max two different rep ranges, like 5 and 3 or 5 and 8 or 4 and 6 or whatever.
Hm... I could probably edit the image and add more details on this.
>>37575446
Why are you refering to yourself as "we"?
>>37575465
>>37573414
please delete this ;;
>>37564859
Damn, chinese weightlifters are so smooth
>>37575518
no delete for u,
do you know how the bans work? like if he got banned for 8 years would he be able to 2020 Olympics? or do they do it for full years or smth.
>>37575518
My numbers atm for 3x5 and 1x5 on DL are:
Squat: 100 kg
DL: 110-125 kg
Bench: 92,5 kg
OHP: 55 kg
Torn ACL so still struggling a bit with Lower body movements.
Anyway, would you recommend i just keep on trucking on the UL-split as written? progressing decently still, but think it might stall rather soon, at least upper body lifts.
>>37570643
>In any case, SL is shit. Get into a good program instead
Your blind hatred of a perfectly decent routine has blinded you from what I said in the post, yet again.
I told you I'm doing 3x5, I'm basically doing SS but with Rows instead of cleans since I have no-one to teach me proper technique and I have really stiff forearms and wrists, making them unsafe.
So, can you say something relevant to my problem?
>>37575842
> I'm basically doing SS
No
>>37575856
nice response, you sure took after trappy, shitting on SL with no explanations
>>37575860
>no explanations
http://desustorage.org/fit/thread/37493441/#37493957
http://desustorage.org/fit/thread/37493441/#37493995
>>37575842
I just like taking every opportunity to talk shit about SL. Don't take it personally.
You'll be fine if you're past the initial stages, just read the info on the link I gave you http://fitsticky.com/novice-programs
>>37575657
Stalling will happen eventually, but it's not a big deal. Read the "Getting stuck and getting unstuck" section on http://fitsticky.com/novice-programs
>>37575652
We don't know how the bans are gonna be applied in this case yet, or how many medals are gonna be revoked.
Can someone explain to me why most of these routines seem to have bench and OHP together but rows and pullups being alternating movements? Wouldn't that lead to some form of muscle imbalance?
>>37575885
>SL has you start with babyweights
that's for complete novices, you are free to start as you like
I for example started from a challenging weight from the start.
Null
>SL has you add 2.5kg on every workout
That's the best case scenario, you can add 1kg or whatever you please, YOU make your own progression.
>written by a marketing team
uwot
>more floor pulls
I already explained why I dont do cleans, I do romanian DLs on on Row day to help with my DL and grip strenght
>SL does chinups, SL rows
the 2 are not mutually exclusive.
SL has as the CHINUP as a recommended assistance exercise, I do it on Workout B.
Also dont make rows to be this shit exercise, they're one of the best back exercises, and they engage the biceps as well
>easier finishing 3x5 than 5x5
With you on that, I switched to 3x5 because I personally am kind of weak and found it easier to progress this way. Doesnt mean everybody's the same as me. SL worked for many people before me
>SL deloads too much
You pick how much you feel confident with deloading
>a lot more upper back
cleans being such a complex and full body exercise makes them 1)dangerous if you dont have proper coaching, 2)not gonna be as focused on the upper back as rows, a exercise that focuses precisely upper back (and biceps)
You just linked trappy's post without giving nothing of yours, as I said you can just repeat what you hear, nothing inside that head
>>37575979
yeah it sounds a bit desperate.
SS doesnt need you shitting on a perfectly acceptable routine to help it have success.
Btw I'm not saying SS is shit, or SL is the bestest routine ever.
I'm just saying they are both valid and have differencies, but always hearing "lol SL sux" by someone that is supposed to be a dispenser of knowledge in here really makes me doubt your actual capabilities.
At the end of the day I had a question and hoping you would help, which is why we give you all the attention you desperately crave, and you just responded with sports fan logic
>>37576073
>SL is fine if you actually don't do SL and just do whatever works best
Stopped reading there
>>37576073
keep in mind that all I say is in regard to beginners, SL is a program for beginners to liftin
>>37576085
dude, you're not even trying
>>37576091
Why would I be "trying"?
Your first arguments in the wall of text is "SL is fine if you actually don't do SL and just do whatever works best"
You think I have time for this?
>>37576100
exatly, confirmation bias at its finest. keep those blinkers on man.
I suggest another smug animu face
>>37576109
I don't think you understand what confirmation bias is https://en.wikipedia.org/wiki/Confirmation_bias
We were arguing about SL and you started your text arguing "SL is fine if you don't follow SL and do what works best instead".
What do you want me to argue on this? "Yes SL is fine if you don't do SL and do what works best instead"?
>>37576139
you should keep with the anime girls, 3D is not your expertise
>>37576139
SL is great. I did SL but Sheiko instead and it worked great.
Now shut up you sports fan.
>>37576139
btw just to entertain your attention whoring a bit longer:
I said that I switched to 3x5 for personal reasons that could maybe not be the same for other people, which is clearly exemplified by the thousands of people that get good results out of SL.
you keep saying "SL is fine if you don't follow SL and do what works best instead" like a mantra, like most of what you say actually. but you dont actually explain it
>>37576163
Omg will I ever recover?
>>37576184
You think I'll read whatever you post when you start the text talking like you're in kindergarten?
>>37576139
>>37576184
>>37576202
you see, I understand that I am a person with my needs and characteristics, that inform my choices in lifting.
You're just a dude that picked a team, will fight the other team and say that what you like is the best for everybody, that's your biggest weakness (well, I can name another one, but I'll be kind)
>>37576214
Wait which team did I pick?
>>37576220
please leave my waifu out of it you degenerate
>>37576022
>tfw legitimate question goes unanswered due to usual bickering
>>37576294
>>37576022
No there's not gonna be muscle imbalance.
>>37564859
Trappy, sua linda, de que lugar do Brasil você é?
Opinions on Hayward's 12 week program.
Trappy, how's this routine;
ABCABCx
A: Bent Over Row, Weighted Chin
B: Flat Bench, OHP
C: Squat
Everything is done 3x10 ie. 3 sets of 10 reps
with weight added to the bar on alternating workouts for each lift.
What do you think of this?
Also, do you take it up the butt and suck dick?
Also also, if so do you swallow?
>>37576491
Bumping for an answer
>>37576184
what trappy means is that you say "SL is fine if you do these changes" but with the changes you are no longer doing SL
>>37576184
just because you saw progress doesn't mean it was 'good'. plenty of people get great gains on bb splits, but we know there's objectively better and more efficient ways of getting similar/better results.
also I think the main point of SS vs SL is that SL is just SS with adjustments to make it worse, so why do SL. its not that SL won't work. you're better off doing SS with rows added, and swapping out PC if you must, but then its just coming down to semantics.
>>37576789
ye seriously, it's like the guy doesnt even read what trappy is saying, and he doesn't seem to really understand that he isnt actually doing SL lol
Help me understand cycling tm better. Say I added 2.5 kg to my squat and i had to do 1x5 at 140 kg but I did 3 reps not 5 as I was supposed to. How do I continue? I dont really understand the fitsticky maybe im dumb
>>37576938
drop to 2x3 at 140.
its lowering the rep range so the sets are 'easier', while keeping similar volume.
if you then later fail at say 160 2x3, you would drop to 160 5x1 (though your better off swapping rep ranges before you actually fail)
>>37576521
Pls respond. Anybody.
Currently unable to do barbell flat or incline bench press comfortably due to a shoulder injury. Flat and incline dumbbell bench with slightly more tucked elbows feels a lot better on my shoulder, so I've been doing these instead for the last 3-4 months since the injury. Should I try and incorporate barbell bench back into my program ASAP in spite of the light to moderate discomfort, or am I not missing out on much in terms of hypertrophy from just sticking to db variations?
For reference i'm late beginner-early intermediate doing a 4 day UL split, caring more about hypertrophy than strength overall now.
>>37573415
Bumping for awake trappy.
Main lifts are 2x5 + 1x AMRAP with 1-2 warm up sets. Accessory work is 3x5-8.
Bench press OR OHP
Bent over rows OR weight chins
Dips OR Curls
Deadlifts OR Squats
>>37577141
>3x10
>PPLPPLx
>no DL
>probably 30 min sessions
not good.
>be 250 pound fatty
>decide to lose weight
>pull up bar
>dieting
>can only do one pull up
>able to do 3 after a month
>stuck on 3
>take a few days off from trying
>do 5
I'm gonna make it brehs
Trappy what are your thoughts on fierce 5 ppl?
>>37577252
3x10 with a 2 minute rest+whatever accesories I have the energy to add on without exhausting myself. Should have been clearer.
And The DL session gets tucked in on the second leg day. I'm not necessarily asking about the layout of the program as it's pretty balanced. I'm really asking if it's sustainable for strength building. Once more, I should've been clearer.
>>37577648
Seriously, why dont you just look at the top of this thread and pick a novice/early-intermediate routine? there are so many good, proven ones in there. You clearly don't have enough experience to program something great for yourself
I'm doing olympic weightlifting, still trying to learn the technique.
xABABAB
A:
Snatches, C&Js, variations etc.
Backsquats 5x5
Pulldowns 4x12
B:
Flat BB bench 3x5
Incline DB bench 3x8
Weighted dips 3x10
Flys 3x12
Cable curls 3x12
Cable pushdowns 3x12
Day 1:
Power clean 3 x 5 (ramping)
Squat: 4 x 5
Bench: 4 x 6
Romanian deadlift: 4 x 6
W. Chin ups: 4 x 6
Farmer walks: 3 x failure
OHP: 2 x 10
Medicine ball slams: 2 x 25
Sprints: 15 x 50 m
Day 2:
off
Day 3:
Push Press: 3 x 5 (ramping)
Front squat: 4 x 6
W.Chest Dip: 4 x 6
Snatch Grip deadlifts: 4 x 4
Dumbbell Row: 4 x 6
Hanging Leg Raise: 3 x 10
Clap pushups: 2 x 10
Day 4:
2.4 km
Day 4:
Floor high pulls: 3 x 5 (ramping)
Squat: 4 x 5
Incline Bench: 4 x 6
Good morning: 4 x 6
W. Chinup: 4 x 6
Farmer walks: 3 x Failure
One arm dumbbell press: 2 x 10
Medicine ball slams: 2 x 25
Sprints: 100m x 10
Day 5:
off
Day 6:
off
Should I drop a set from the squats so I am doing 3 x 5?
And should I reduce the reps on the olympic stuff to 3 x 3?
stats:
6'0, 190 lbs
BP: 245 x 1
SQ: 340 x 1
DL: 425 x 1
OHP: 165 x 1
Trappy, or anyone else, what are your thoughts on Greg Nuckols' thoughts in this article? It sounds like a great route to take when reaching the first plateaus and progress starts slowing
>>37577928
article:
http://rippedbody.jp/intermediate-training-greg-nuckols/
>>37577648
>I'm really asking if it's sustainable for strength building.
I'm telling you no, there's a good reason literally 0% of programmes have 3x10 as a staple for strength building.
and 'balanced' in your eyes doesn't make it a good programme. if you don't know why the things I pointed out are bad, then you should do some basic reading. perhaps check the sticky.
SL+accesories or PPL?
Ive been lifting for just over 7 months doing a bro split, I've made some nice gains but pretty appalling strength gains. Now I want to make some strength gains in addition to mass. So SL+accessories or PPL?
6ft
167lb
13-15% bodyfat (can still see abs slightly)
Bench Press - 176 x 5
OHP - 110lb x 5
Deadlift 242lb x 6
Squat 242 x 12
>>37578112
But I thought the main reason it wasn't used was because it's so time consuming?
What are the actual drawbacks to 10x3? I'm genuinely curious.
Can anyone comment or critique my routine? I've been getting great results and really feel the burn with it, but I'm looking to see if I'm missing anything. Its a PPL modified.
Keep in mind I'm frauding, so systemtic stress or too much exercises isnt really a key issue.
PUSH -
Flatbed dumbell press 3x10
Inclined press, 3x10
Decline press, 3x10
Dips 3x10
Pec Flyes 3x8
Lateral raises 3x20
Front DB raises, 3x15-20
Rear Delt Flyes 3x10
Shoulder press 3x8-12
Tricep pulldowns 3x12
tricep extensions 3x12
PULL
Bicep isolation preacher curls, 3x12
Barbell curls, 3x10
Reverse bb curl, 3x10
Hammer Curls 3x10
Pull ups(wide grip) 3x12
Lat pulldowns (cable) 3x8
Cable rows 3x8
Face pulls 3x12
Latpull down machine (can do more weight) 3x10
Diddly 1x7
If I'm still feeling good I'll kick 3x10 chin ups out of the bucket
Legs -
Back squats 3x8
Front squats 3x8
Leg press 3x12
Wide stanced leg press 3x8
Calf raises 3x15
Leg curls 3x8
Leg extensions 3x8
Romanian Deadlifts (lightweight baby) 3x5
And i'll do those weird ass leg ass machine too, if i dont feel embarrassed
This is my routine on a PPLPPLR.
Am i missing any groups? Any low stress on a particular muscle? I dont see myself lacking anywhere except maybe calves. I feel like I could do more for rear delts by looking at this.
If anyone ask why so much emphasis on chest, I'm a bit lacking rn.
>>37578180
so are you saying 10x3 or 3x10? are you OP who indicated 3 sets of 10 reps?
if your asking 10 sets of 3, then in terms of strength building 10x3 is fine. it just runs the risk of too much volume with heavy weights which can be draining pretty quickly - and as you said time consuming.
Hepburn is an example of using 8x3 and people generally don't manage to run it for very long.
>>37578275
Guy that posted google docs here.
Outside of time consuming is there really a problem, outside of time, with going volume, with longish rests, 5 days a week?
>>37578303
depends on what you're doing on those 5 days, but as noted with hepburn (4 days a week, 8x3) - general consensus and experience shows it doesn't work very well for long and just runs you down if you keep trying to use it.
although if you're a novice it probably won't matter for a while.
>>37578275
10x3 as i n 10 sets of 3 reps.
Do you think coming from these stats >>37567608
using this program >>37576521
could be beneficial to squeeze out some gains given enough rest (which I will have an abundance of)?
>>37578468
My bad, thought I wrote 10x3 in this post >>37576521
Full retard mode activated.
>>37578368
Yeah, I'm a proper novice. I'll read up more about people's experience with hepburn.
>>37564859
Hello trappy-chan. I am interested in doing the Texas Method Standard 3 days routine you once posted, picture related. I am switching from the Hepburn routine, which I am stalling on after ten months.
I have a few questions.
I don't understand how the weight adding works.
Picture related is the equipment I can use, including dips.
What could I fill the light day with? I don't really want to do many isolations. The isolations I do are shrugs, dips and lateral raises because of genetic insertion defecits.
This is the routine I am talking about.
>>37578468
in terms of strength building, there's never really a good reason to do 6 days a week. even at the elite level its not that common.
theres a systemic stress that needs to be recovered from, and even though you're resting your muscles, your stressing your body in other ways (i.e. nervous system, endocrine system, lymphatic system) and even if you intend to sleep 23h/ day and eat like a bull you won't be able to recover from too much stress.
with regards to 10x3, see >>37578368
if you really want to be in the gym a lot, you could do a PPLxULx set up, though your ability to do so will depend on your previous training.
honest opinion would be full body every other day as one of the best and fastest ways to build strength and mass - such as SS AxBx repeat, taking as large weight jumps as you can.
>>37578234
Are you on steroids?
>>37576491
>>37577322
Links please
>>37576521
Wait are you doing 3x10 or 10x3?
Also what's even the progression scheme you're using?
>>37578130
Neither.
http://fitsticky.com/novice-programs
http://fitsticky.com/intermediate-programs
>>37576413
Segredo ;x
>>37576938
Do 141 or 142 for 2x3 next time. 1kg increments work better for bench/ohp, 2kg is fine for squat/DL. If you're doing Rip's scheme of only maxing either the bench or OHP (so biweekly progress on each), then 2kg increments should work fine as well.
>>37573415
>>37577173
Eccentric can be slow, but your concentric should always be fast and explosive. Slower (not talking about paused) concentrics are worse for strength and hypertrophy development.
I'd recommend you do lateral raises (thumbs higher than pinky) or "lu raises" instead of upright rows. Safer for your rotator cuff tendons.
You should do squats without pressing as well, or your squats are just gonna be limited by your press. Which is really bad considering presses are way weaker than squats.
And you don't need to do so much stuff for pressing muscles (chest/shoulders/triceps) on every workout. Make it more concise.
And do chinups/pullups.
>>37577193
I'm not a fan of only squatting or floor pulling once on certain weeks. Frequency is important.
>>37576920
are you saying that me doing 3x5 wasn't a good thing? or are you just contradicting me for the sake of it?
Anyways I guess it's reasonable to say that SL is a SS but a bit worse, but saying it's shit is just shitposting, and for a complete novice there's not that big a difference. The level of hate on here is not proportioned to the slight difference, and in fact the list of SL defects trappy explained here http://desustorage.org/fit/thread/37493441/#37493957 most of them I debunked, with just 3x5 vs 5x5 remaining as the one big difference for me.
Oh well, I'll just go on with my 3x5s, thinking about buying some .5kg plates.
>>37577769
bump
pls
>>37578654
Sorry, meant 10 sets of 3.
2.5kg on one of the lifts every second session, alternating. Does that make sense?
Squat just goes up 2.5kg every second session
Also, please respond to butthole question.
>>37578745
I wouldn't say debunk, m8.
you basically said "do SL with SS progression and advice", on top of doing 3x5 - which doesn't say anything for SL.
>>37578745
you "debunked" the fact that SL is shit by modifying the worst parts of it so its no longer SL?
>>37578824
yeah it's not the right word, more like responded to, but you can see here >>37576073 every single point he had (except 3x5 vs 5x5) was either wrong or a matter of personal choice, like how much you wanna increase weight, mehdi says 2.5 but you can do 1 if you dont feel like it, you're not forced to do it.
and I said that
>>37578857
>missing the point this many times
>>37578597
>>37578604
You add weight on every workout. Volume day you want to stay within 80-90% of your 5RM (closer to 80% at first), but you also increase it every workout. YOu can deload this separately from the other days though.
For Intensity day you just add the set increments to your max every week. So if you did 120 squats last week, this week you'll do 122.
Keep in mind the OHP intensity is done on B and volume on C.
Once adding weight to your 5RM gets hard, cycle the reps as described on the http://fitsticky.com/texas-method page
As for accessories, shrugs dips (don't go too hard on the dips) and curls after the paused squats and ohp on B is fine, but you can also leave them out if you prefer.
>>37577769
What progression scheme are you using? Indicating % or RPE on the main lifts would make it a lot easier.
Yes, lower reps generally work better for the clean and snatch.
>>37577740
Take the incline bench out and do OHP.
Also you don't need to work the same muscles for 12-15 sets. Too far into diminishing returns.
Don't do 5x5 if you're maxing out the back squat. Prefer 1-3x5, with backoff sets. Or just alternate between volume and intensity work.
Also, if you're doing weightlifting, you REALLY should start front squatting.
Getting an extra day of rest would benefit you a lot as well, when it comes to getting higher numbers, building more muscle, and not getting injured. Take one of the B days out.
>>37578745
>SL isn't different from SS when you're not doing SL
Genius.
>>37578756
10x3 aren't sets across right?...
Yes.
>>37578890
What do you mean by sets across?
Sauce on that picture please.
Are you in a relationship?
>>37578925
Sets across = same weight for all sets
I don't actually know I took it from 4chan
No I'm forever alone mode
>>37578890
>What progression scheme are you using? Indicating % or RPE on the main lifts would make it a lot easier.
Most of the lifts are ~80-85% as i am pretty much only using reps of 4-6.
Snatch grip deadlifts are closer to 90% due only doing 4 reps.
progression is if I can hit the prescribed reps and sets, move up in weight. If not
>Yes, lower reps generally work better for the clean and snatch.
So dropping it down to 3 x 3 or even 5 x 3 would be better?
>>37578947
Yes, that's what I've been doing. Is that bad?
Oh well.
Why? Do you have the autism real bad, or do you just prefer no-name fucks?
Google docs guy again.
>>37578654
>Eccentric can be slow, but your concentric should always be fast and explosive. Slower (not talking about paused) concentrics are worse for strength and hypertrophy development.
Thank you - that sounds like something that I absolutely needed to hear. I've added it to my
>I'd recommend you do lateral raises (thumbs higher than pinky) or "lu raises" instead of upright rows. Safer for your rotator cuff tendons.
>You should do squats without pressing as well, or your squats are just gonna be limited by your press. Which is really bad considering presses are way weaker than squats.
>And you don't need to do so much stuff for pressing muscles (chest/shoulders/triceps) on every workout. Make it more concise.
With all of that in mind, I took out the rows and floor flys and added in front/goblet squats and lateral raises.
>And do chinups/pullups.
Cool.
Thanks again Miss Trappy,
I've recently started on barbell exercises.
My question is about squats:
Should it train your lower back muscles as well, or purely legs?
And the instructor here says your knees should not pass your feet, but that feels like an unbalanced position. Is he right?
I'm doing stronglifts 5x5, and I always struggle on OHP, is it OK to skip squats on OHP day? Will I die?
>>37578890
>Don't do 5x5 if you're maxing out the back squat. Prefer 1-3x5, with backoff sets. Or just alternate between volume and intensity work.
So 1-3 working sets, then basically pyramid down?
>Also, if you're doing weightlifting, you REALLY should start front squatting.
yea I don´t know how to incorporate the front squats, I thought about switching between back squats and front squats every other week.
Maybe I should switch each workout?
>>37579136
>doing SL
>struggling on OHP
Sounds about right.
Try switching to a good program instead.
>>37577944
bump
Time to give your thoughts on this?
>>37578890
Okay thanks
>>37579168
Doesn't have to be a pyramid down, can be 1-3 sets across with less weight after the main 1-3 sets with the "max".
>Maybe I should switch each workout?
What are your current numbers and bw?
>>37578996
If you're doing 10 sets across with your max, that just means it's not your actual max.
I'd recommend you start a proper program instead. Or at least alternate between volume and intensity training, so that you can have decent progress. Mixing both just means bottlenecking it.
No, just that the guys I've been with so far weren't interested in continuing once I told them about me not having a vagina.
>>37579301
>>37577944
>>37577928
Yep that's pretty much the basics of programming theory.
If you wanna read more:
Practical Programming for Strength Training by Rippetoe and Baker
Science and Practice of Strength Training by Zatsiorsky and Kraemer
Supertraining by Verkhoshansky and Siff
Weightlifting Programming by Takano
>>37579136
Read the "Getting stuck and getting unstuck" section on http://fitsticky.com/novice-programs
And switch to a better program
A:
>Bench
>OHP
>Row
>Curls
>Skullcrushers
>Pullovers
B
>Squat
>Stiff-legged deadlift
>Calf raises
>Neck harness lifts
>Weighted crunches
>>37579424
Ok, I see what you're saying, but I've already found that I could do more this way than with 5x5.
I'll reassess this shit though.
Really? Nobody's even been curious to try trappy's back door? I find that surprising.
Hot picture btw.
ULxULxx
Not including Warmups
>Upper
Bench 3x6
BBRow 3x6
OHP 1x6
Chins/pulls(alternate) 1x6
BB Curls 3x8-12
Shrugs 3x8-12
>Lower
Squats 3x6
Calf Raises 3x8-12
Deadlifts 2x6
Pic related, the body I'm going for.
I'm doing Smolov Jr. for both bench and squat at the same time (crazy I know). My question is, after I'm done, what should I do to not completely lose the strength gains? If I switched to TM would that be enough volume to keep at least 60-70% of the gains?
>>37579116
>Should it train your lower back muscles as well, or purely legs?
Squats also train your spinal erectors.
>And the instructor here says your knees should not pass your feet, but that feels like an unbalanced position. Is he right?
Depends on what style of squat you're doing.
I'd recommend you look into watching tutorial videos on youtube instead of listening to this instructor. Doesn't seem like he knows much of what he's talking about at all.
Good videos:
Lowbar
https://www.youtube.com/watch?v=QhVC_AnZYYM
https://www.youtube.com/watch?v=g2tyOLvArw0
Highbar
https://www.youtube.com/watch?v=guMgUEil5F8
https://www.youtube.com/watch?v=DrwiddA_8CQ
For more info see http://fitsticky.com/how-to and http://fitsticky.com/novice-programs
>>37564859
Trappy.
i dont care about power lifting, i want big muscles. what kind of routine should i do?
currently doing upper/lower of 2-3 compound movements each as many times a week as i can fit in with as many sets x5 reps i can push out per lift until my form degrades.
How realistic would it be to get to 1/2/3/4 in a years time? 1 rep max that is.
Currently out of the
135/225/315/405
I'm at
95/150/275/275
Currently doing one of the intermediate routines, can't remember which one it was, other than it sounding jap.
>>37578654
>>37578234
Yes, 600mg test/300 tren a week with dbol 40mg a day.
>>37572246
Anyone? Anyone have an opinion?
>>37579424
backsquat 115kg x 5
Front squat something like 80kg x 5
85kg BW, 182cm
PPLULRR (i like my weekends)
Pull:
DL 1x5
Wide Grip Pull Up 3xF
Lat Pulldown 2x12
Barbell Row 2x8
This Thing With The Smith Machine Where I Set The Bar Low And Pull Myself Up, Like A Reverse Pushup 2xF
Cable Row Narrow Grip 3x12
Dumbbell Row 1x8
DB Shrug (highest DB is 100 lbs) 3xF
6 sets bicep work; preacher curl, strict alternate standing curl, strict standing curl, repeat
Push:
5x5 Bench
3x5 incline bench
3x12 cable crossover
5x8 OHP (start to fail such that the last set is only 5 reps, though)
2xF lat raises, strict
4x15 face pulls
3x8 close grip bench press, ez-bar
3x8 ez-bar french press
leg:
5x5 squat
4xF (between 25 and 30) calf raises
3xF hamstring curl machine
3x8 stiff leg dead lift from elevation
9 sets ab work with at least 3 sets of obliques
6 sets forearm work; standing behind-back finger curl, bench alternate wrist curl
upper:
5x8 OHP (more weight than push day)
4x15 face pulls
5x8 bench (less weight than push day)
1 set DB bench (lightweight) OR cable crossovers
3xF pullups widegrip
2x12 lat pulldown, wide grip then narrow grip
2xF that smith machine thing for back
3x12 cable rows
3x8 close grip bench press, ez-bar
3x8 ez-bar french press
6 sets bicep work; preacher curl, strict alternate standing curl, strict standing curl, repeat
leg (repeat)
5x5 squat
4xF (between 25 and 30) calf raises
3xF hamstring curl machine
3x8 stiff leg dead lift from elevation
9 sets ab work with at least 3 sets of obliques
6 sets forearm work; standing behind-back finger curl, bench alternate wrist curl
>>37580170
Well, you're probably fine when it comes to muscle recovery, just be careful with your tendons and joints. Overuse injuries are no fun, and those things take quite a long time to heal compared to muscles.
It doesn't look like you're missing anything. You're worried about rear delts but you're doing a huge amount of pulling, and your rear delts are one of the primary movers in almost all those pulls - chinups, pullups, lat pulldowns, rows, all of it.
As strength doesn't seem to be one of your goals, what you're doing is fine.
>>37578950
>progression is if I can hit the prescribed reps and sets, move up in weight. If not
Sounds like slow progression for no reason.
>So dropping it down to 3 x 3 or even 5 x 3 would be better?
Yes. Or singles, even.
All the sets do not need to be your max though. If you have a goal of, let's say, 15 reps of Snatch singles, you can pretty much count every rep over around 60-70% of your max.
This is very important - novice weightlifters should focus a lot on getting BETTER at the classics, and that means a lot of lighter work to improve technique.
Doesn't mean you shouldn't go heavy, but don't just focus on it. Training the classics is not regular strength training
>>37579576
Why do you think you're gonna lose your gains? Are you thinking about cutting?
>>37579850
I'm a big advocate of strength training even if the goal is simply muscle growth. It's what classic bodybuilders did, and it simply works really well for natural lifters - the progress in strength is gonna keep you motivated because it's constant and fast - while progress in muscle growth is reaaaaaally slow specially after the initial year or so
But strength training is not necessary for building muscle. That's pretty much all just being consistent and having a good diet and lots of rest. The program you do is a minor factor compared to those things when it comes to hypertrophy and "aesthetics"
See the routine tips on http://fitsticky.com/novice-programs
>>37578947
>No I'm forever alone mode
Dumb bitch there are dicks everywhere just waiting to flop on your face.
>>37582132
What do you find attractive about guys (physically)?
Also, is there any point alternating front squats/back squats in SS? I read a lot about the benefits of both and would like to do them both.
My thoughts is that since i do deadlifts anyway, my posterior won't be neglected even if I alternate with Front squats.
>>37564859
How come he doesn't split jerk the weight? Is it not the best technique?
>>37578654
http://forum.bodybuilding.com/showthread.php?t=162916931
Have been doing a personal modification on ccs ppl for a while but as I start a cut would like to try something. Would be doing the advanced version as have lifted for two years.
>>37574084
>>37574084
...trappychan.. Why have you forsaken me
>>37582204
I find front squats heavily taxing your upper back and core, compared to back squats.
usually people lack the upper back and core strength(but not leg strength). So it kinda evens out to giving you a more "complete" workout.
>>37574277
Bump
>>37580771
bump, mainly just want to know if im missing something obvious
>>37580259
Fuck all you fucking faggots. Fucking cunts.
Just set up Candito's LP, how's it look?
Is this a meme? This is not my current routine, but I'm considering shifting things up to focus on aesthetics more
>>37583668
Yes. 99% of the stuff that says Aesthetics on the title are memes.
Just take a something from trappys sticky.
>>37583668
That routine kind of sucks. Working with bench and OHP on the same day always causes the latter to lag behind. Rows, deadlifts, and weighted chin-ups all on the same day will be rough if you're a beginner. If you don't care about your OHP falling behind, you'd be better off running a deformed Candito Linear program:
>A
Bench Press 3x6
Row 3x6
Press 1x6
Accessory Exercises
>B
Squat 3x6
Deadlift 2x6
Accessory Exercises
ABxABxx
The best part about running a routine like this is as soon as your linear progression drops off you can jump right over to standard Candito Linear Strength/Hypertrophy.
>>37583668
100% meme.
Try greyskull
>>37583663
Looks solid, m8. CLP is a great program, have fun.
>>37583930
Cool, I've been doing:
A
Bench Press and Squat 3x5
One set of 21's
B
OHP and Deadlift 3x5
3x8 chin ups
AxBxAxx alternating
for about 7 weeks now, but my arms are small and my bench is stalling a bit. On my last rep of the big four I go to failure (although lately it's hard just to get to 5 on the last one).
I'm thinking about doing chin ups and dips on both A and B days from now on, and maybe adding rows in there somewhere. Not sure if it's going to be too much. I've never deloaded before, but if I have to to include the changes I might try. I really don't want to fuck up what little progress I have made.
Is it ok to do bench press/ohp on the same day (and squat/deadlift on the same day)? I feel like if I did that one of the lifts would really suffer
>>37583884
You mean the sticky at the top of this post? I've actually not read it yet, just the sticky on the actual /fit/ page
how is this for size gains? is 12 pound realistic for 2 months?
workout a
db clean and press 3x5 sets across, moderate
squat 3x10 ramping moderately heavy
stiff leg deadlift 1x15
db chest rows 5x5
pull-ups 25 total
bench press 3x5 ramping
close grip curls 3x5 ramping
1 set farmers walks
Workout b
db clean and press 5x5, moderate
squat 2x10 ramping
stiff leg deadlift 2x10
db chest rows 3x5 (a bit lighter)
pull-ups 15 total
bench 5x5 sets across
curls 3x10 sets across
2 set farmers walks
Workout c
db clean and press 3x5 moderate
squat 5x8 ramping, all out
stiff leg dl 1x20
2x5 ramping chest support rows
pull-ups 1 set max
bench 3x5 ramping
curls 2x5, 1x10
>>37584026
>Is it ok to do bench press/ohp on the same day (and squat/deadlift on the same day)? I feel like if I did that one of the lifts would really suffer
From my experience squat and deadlift don't interfere too dramatically with one another.
Benching before Pressing though will keep your press in the dust. That's why Candito Linear Program just has you doing one set of OHP.
A routine I really like, if you can still handle progressing every session is:
>A
Squat 3x5
Bench 3x5
OHP 3x8 @80%
Accessories
>B
Deadlift 3x3
OHP 3x5
Spoto Press (Paused bench press) 3x5 @80%
Accessories
AxBxAx
This way you get more work on the upper body, and the spoto press really helps bench press - a lot of people scoff that you don't need it until you're lifting really heavy, but that shit just tightens up the whole movement.
If you want to focus on both the ohp and the bench press, stick with something like the above for now.
>I'm thinking about doing chin ups and dips on both A and B days from now on, and maybe adding rows in there somewhere.
Forget rows, weighted chin-ups and dips will do a lot more for you than rows will.
It sounds like you need to eat more - you've basically built enough mass and you're burning enough energy that what you were bulking with before is now your TDEE.
You should still have another 13 weeks of linear progression before you really need to deload or think about a different program.
>>37585059
The studies done on the natty limit to build mass yields about 4 pounds of lean muscle mass over 10 weeks on average. However, steroid users will put on 13 pounds in the same time span on the same routine. Hell, steroid users sitting around doing nothing but eating will put on 7 pounds - 3 more than a natty trainer.
CHAD eats PIZZA while you waste time in the GYM and all that.
If you're a beginner, run a beginner routine. If you want to run a routine like that, find a good source and you will blow the fuck up.
Without steroids, that routine seems too schizophrenic to really provide decent gains in a few months - you really need to focus if you're training without cheat-codes.
>>37583663
>he who chooses "control" day instead of the "hypertrophy" meme day
You're gonna make it senpai.
Complete newbie here, been going to the gym for 3 weeks with my friends retarded program that uses only gym machines of all sorts, feel like it might be a waste of time.
Going to switch to starting strength, I was chubbyish (you know the kind that has overall fat everywhere, big guy that people mistake for buff because he has big frame) 189cm, 102 kg. Started dieting some time before I started working out and am currently at 94 kg.
I have two questions, obviously I should start with SS, right? If I do start with SS what is the suggested rest times between workout days? My uncle who is /fit/ tells me that I won't get gains unless I will let my body rest properly and he tells me that I should do monday, wednesday and friday, rest sat and sunday, repeat, but he is pretty old fashioned and started lifting back in the 80's soviet era.
Another thing is that I should continue dieting/cutting until I am at 12% bodyfat or so, right?
Also, why doesn't SS have anything for abs? Or does it get trained with all of the core and I should avoid isolation trainings for now?
Generally I feel really confused about everything, obviously I should start with something but I have that silly need to maximize my gains with as little trial and error as possible, which probably is a wrong approach.
>>37586006
Also, which beginner routine should I start with?
I mean I know SS is the most suggested one but for some reason Reg Park's looks appealing, I don't even know, I feel like I am asking question that are already in the sticky but actual discussions always inform me better.
>>37578597
You should fix that light. I think it's a fire hazard.
>>37582233
Splits simply require much less flexibility
Hows my favebook feed more informative than you guys
https://barbend.com/iwf-suspends-ilya-ilyin/
>>37587202
informative is relative. you're in a routine thread not a owg thread you mong
>>37587202
But there's no more information there than what has already been discussed in /owg/ and here.
>23 years old
>4 years of "lifting" experience
>mediocre mobility
>No access to proper gym
>No access to coaching
>No intention to compete
How would I ideally go about programming Olympic lifts and variations thereof into a routine, keeping the above points in mind.
I just want to do them for fun, for the athletic and explosive aspect if them.
Is a full WL routine balanced enough?
Is doing the full Snatch and C&J worth it?
Or should I just stick to the power variations and stuff like overhead squats, push press etc?
Are pulls a good replacement for deadlifts and rows?
>>37588745
If they're fun enough to you, any lift can be worth it.
If you're primarily after the power aspects of Olympic lifting, there's simpler replacements particularly if your mobility is limited (primarily high pulls and variants thereof, but also stuff like jumps and shit).
Heavy pulls can definitely be a deadlift replacement. Light pulls and the Olympic lifts themselves can replace some deadlifting but not all of it by themselves. None of them are really row replacements unless you're really racking up the volume.
>>37579913
>>37585931
Any wisdom?
>>37586006
It's AxBxAxx, and BxAxBxx the next week. The extra rest day after the last workout per week is because of cumulative fatigue. And your uncle is right to some extent, you don't grow in the gym, you grow on rest days. The gym is only used to stimulate the growth and tear down muscle fibers etc. so if you fuck up your rest days you'll see diminished gains.
You can cut until you're comfortable with your body. There's no rule really. It all depend on your goals and whatnot.
SS doesn't have anything of much except the most important exercises. This is because beginners GENERALLY (not always) don't need to do anything more than that to promote growth. It's also meant to be extremely time effecient. Since you'll be gaining muscle extremely quickly, it's important to keep accessories low so you don't get overtrained, abs however is the exception to this rule. You can probably train it every day if you want and never have the risk of overtraining. So go ahead.
I suggest you either pick up the book Starting Strength or read the free sources online. It usually has answers for all these questions.
Starting Strength main purpose is to learn the lifts (very important, focus on form like an autist, look up every single video you can find on technique and learn all possibles cues you can think of. Dunning-Kruger is real common amongst lifters and their form), gain strength quickly, and get you accustomed to heavy resistance training. Never forget these three things.
>>37585931
Thanks trappy-chan-senpai
I've grown to love pause variations of the big three in the past couple of months cause they really helped get me stronger and made my form immensely better. So the control days were very appealing
AxBxAxx
BxAxBxx
A
Squats 3x5
Weighted dips 3x5
Pendlay rows/60% Deadlifts 3x5
Chin ups 3x8
B
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 3x8
Can't do bench because of a bad shoulder, but dips don't give me any grief. Rows and lighter DLs alternate.
>>37585226
ok, so say i did this for 3 or 4 months instead- would that be a long enough time to yield good size gains? im also very strict with diet, nutrient timing etc. not looking to leave humanity behind, though i do know a few big bodybuilders so if it ever came to that im sure id have no problem finding a source.
>>37582132
>http://fitsticky.com/novice-programs
ty for the link and advice =)
what are the volume guidelines? i.e 4-6 for main barbell lifts
>>37579913
Depends on your bodyweight.
And please use kg.
>>37580531
Hm... At this point I'd keep the back squat frequency high so you develop more lowerbody strength. You can still get much higher squat numbers easily.
Meaning all squat workouts focused on the back squat, with maybe lighter front squats or paused front squats or front rack holds once or twice per week to develop back strength.
Once your back squat is stronger, I'd put a much higher focus on front squatting and maxing out the front squat.
Once your front squat gets relatively balanced, I'd alternate the focus according to training cycles.
>>37589569
Seems fine, though unless your deadlift is already high, I'd do more than just 60% on the volume training on A.
>>37590151
Sets?
Depends on how long you've been training. For novices, 3-5 sets over 80%. For early-intermediate lifters, 4-7 sets over 80% for volume days. For more advanced lifters, maybe even as much as 8-9 sets over 75% on prep periods.
So when I get back from vacation I'm going to start canditos strength/control program because it looks much more efficient than what I was doing before.
My only question is it has me doing only 1 shoulder exercise on upper days for 1 set. This is my only problem with the program, doesn't that seem like I'm neglecting my shoulders quite a bit doing this? I could understand if it was at least a full 3 sets but only 1set for a single exercise? Am I wrong in thinking this?
>>37592470
>Am I wrong in thinking this?
Sort of.
CLP is designed for power lifting. Because it's an U/L split, and because the press isn't a competition lift, Candito keeps it programmed light to spare the bench press.
If you want more pressing, I'd suggest DB press for one of the upper body accessories.
You can also press 3x6 first thing on your upper control day, and drop the sets of paused rows to compensate for that, then spoto press after your paused rows.
The best part about that program is that it has so much room for customization. Change it up until it works for you, bro.
>>37592541
I see. My press is pretty weak at 95x6 so I was hoping to get that up too since I care about that lift. I think I'll just make dumbbell press one of my optional lifts to help progress it and stick with the 1x6 for a few weeks and see if I make any sort of decent progression. Thanks
>>37582828
...please respond ;_;
So I'm following Rippletits advice of increasing your deadlift with 10kg every session. I'm now at 90 kg and i've noticed that my grip is getting weak as hell. I thought static holds at the end would help but it doesn't seem so. Any easy exercise that I can do at the gym that can give me really good grip strength? The heaviest dumbbell is only 40kg so not sure how effective farmer walks would be.
>>37570643
>In any case, SL is shit. Get into a good program instead
>mfw people take this fag srsly
>mfw no face
>>37564859
I'm doing candito's linear progression routine and how important is the pause upper back exercise? Can I replace it with a normal upper back expercise? If you do highly recommend them could you give me a source on how to do Pause barbell rows because I can't find any and I'm not sure if I'm doing them right
>>37593486
anything where you're holding a weight in your hand i.e. doing heavy rows, chin ups, farmers walks, static holds.
if you've not already then just switch to mixed grip for your working weights and/or use chalk. your double overhand can only get so strong, and theres no point limiting your deadlift strength by your grip.
Opinions on Phraks Greyskull LP?
Trappy, I need your wisdom.
Should I switch to Greyskull+LP from SS if I want more arm gains, or should I just stick with SS and do the accessories. I've been doing the accessories already, like 2x8 chinups and I've been doing weighted dips 3x8. Is there anymore I can do? Today I did 2x8 Barbell curls since it was friday for the first time.
>>37593812
I like /fit/'s version better because you get dips and curls
>>37592096
I'm currently 72.5 kg, on a bulk while traveling and gonna cut once I'm at ~86 kg
Current stats are:
43kg OHP/68kg Bench/125 kg Diddly/125kg Sqwat
I have only been to a gym once on my travels, and won't be near another one for 2 weeks or so.
Most important for me would be to get bench up, I was hitting it 4x a week with a little bit of success.
>>37594221
looks great
>>37594355
>Progress with 1 kg (2.5 lbs) for upper body...
When to add extra weight though?
>>37582828
>>37592904
oh wow sorry senpai
Yes, you can, but it can be hard to find considering it's not a competition lift and not a lot of people care about focusing hard on it.
But basically just get high frequency of pressing, 3-4x per week. Alternate between higher volume workouts, lighter workouts, paused workouts, overload workouts (push press), and maxing workouts. That sort of thing.
If you can't progress weekly, try biweekly with small increments.
For weekly do: Volume+PushPress x Light+LateralRaises x Intensity+Dips/Bench
For biweekly do: Volume x Paused+Dips/Bench/LateralRaises x Overload(PushPress)+Dips/Bench/LateralRaises xx Volume+PushPress x Light x Intensity
If that doesn't work, look into making a block of 4 weeks with PR attempts at the end of it. Start with high volume (lots of sets and accessories, but not very heavy weights), transition into less volume but with pauses and a bit of overloading, then one week of a lot of overloading and heavy weight acclimation, and then one peaking week with pretty light volume and intensity to prepare yourself for heavy attempts at the end of it.
Just some ideas. Experiment and see what works best for you.
>>37594380
Every workout.
>>37579913
>>37594235
Then it can take a while to get to 2/3/4. Your bodyweight is quite low. 1pl8 OHP is doable quicker than the others, at least in my experience, just have to really perfect the technique (which can be hard without a coach) and have access to 0.5kg plates. Slow and steady wins the race here.
Though you seem to be very good at squats, so that can reach 3pl8 pretty fast as well
If you've been training for 6-8 months, I'd say 3 months for the squat and OHP, 6 months for the bench and deadlift. Considerably faster if you bulk to 86.
Keep in mind it can be hard to get the bench up as fast as possible while also trying to get the OHP up. Eventually you might wanna choose one of the two to focus on and have the other more as accessory work.
>>37594887
so where do I find pics of you trappy
>>37594380
>>37594355
>>37593812
Is the 2.5 lbs increase for greyskull crucial? My gym doesn't have 1.25 lb weights
>>37594982
Not at first, but eventually it will be.
See http://fitsticky.com/faq for alternatives.
If nothing like that works, you might wanna look into another type of progression rather than LP.
>>37594899
I got you senpai http://imgur.com/a/SKR7F
have fun
>>37595043
Looks like getting a 2.5 ankle weight and placing it at the center of the bar would work. Thanks
Also, the image says that you should do around 2-5 warmup sets. How do you determine how many do you need? Does it depend on what you are comfortable with or how much weight you do in each set?
And just to clarify, you rest 4-6 mins between each set right? Not between each lift
Trappy. First intensity day of Madcow. Heavy squats + deadlifts + chin ups + ohps. My lower back is really painfull. Is it normal or I am fucking something up?
>>37594887
Thanks trappy chan :3
Though after bulking I'm probably gonna cut to low body fat % to be joocy
>I broke up with gf a week ago, give me an internet cuddle
