Previous thread >>37653398
>GOAT 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
>>37712691
First for trappy is a mentally ill piece of Brazilian shit
Just dropping in to say thanks for the advice on my homebrew full body routine the other week. I think I'm getting close to going up in weight on the lat raises, and I scraped up some money for a new kettlebell.
Has anyone used BodBot (website or app) to make routines? How effective were the routines if you stuck with them long-term?
>>37713204
Shit for stupid normies. You have an incredible library of knowledge with selected programs in the OP. Why not use that?
A – Chest/Biceps
Incline Dumbbell Press 4x10
Bench Press 3x10
Incline Flies 3x10
Barbell Curls 8x10
Preacher Curls 3x10, 1x10 half weight
B – Legs/Calves
Squats 4x10
Lunges 3x10
Leg Press 3x10
Leg Extensions 3xF
Leg Curls 8x10
C – Back
Lat Pulldowns 3x10
Deadlifts 4x10
Bent Over Rows 3x10
Dumbbell Rows 3x10
Hyperextensions 3x10
D – Shoulders/Triceps
Shoulder Press 4x10
Upright Rows supersetted with Lateral Raises 3x10
Front Raises 3x10
Lying Rear Delt Raises 3x10
Pulldowns 4x10
Skullcrushers 3x10
ABCDABD
ABCDACD
>>37712691
hi trappy
I've been doing SS with rows instead of cleans. 185cm 83kg
My progress has always been really slow, to the point I always stayed at a weight for 2 to 4 workouts.
I'm a beginner, 5 months in, but I think my problem is that I never gained much strength.
I was wondering if pausing for a while, deloading and doing some more "volume" would help, like 3x10, 3x7 and/or some amrap.
But I wouldn't really know what the best course of action is.
Also, for someone that has a hard time gaining strength like me, do you suggest maybe a rep scheme like GSLP rather than basic SS?
I'm doing this atm:
Workout A
>squat 3x5
>bench 3x5
>rows 3x5
>chinups 3xF
>light DLs
Workout B
>squat 3x5
>OHP 3x5
>DL 1x5
>dips 3xF
>DB rows or shrugs 3x12
my shitty lifts are 47.5, 72.5, 72.5 (there is an explanation for this), 95kg
pls halp
>>37712691
Been on SS for a few months but looking to switch over to the /fit/ Greyskull variation and am confused on how the "weighted chin-up or row" section works. Should I pick one and progress in weight in that exercise for months or just interchange them as I please and just follow the weight increase rules? Also, what's the best way to progress with dumbells?
After a while of strength training I've decided to do more cardio and endurance.
My current split is ABCx
>A - legs and shoulders
>B - back and biceps
>C - chest and triceps
>x - rest day
When should I do cardio? On rest day? Or should I restructure my schedule entirely?
Also will training legs for endurance (ie high number of reps) instead of strength help me in any practical way?
gonna run this for around 8 weeks (done 2 to 3 times a week) to gain some weight (currently 155 @5'8)
BTN press 2x12
Barbell rows 3x15
bench 3x12
squat 1x15, 1x12*
pullovers 2x20**
curls 2x10
stiff leg deadlift 1x15***
*top weight done with 95 lbs less than 5rm (255), go up 5 lbs a workout or so, until old 5 rm is done for 15 reps. second set done with 10 lbs less
** pullovers superset with squats
***stiff leg deadlifts done with same weight as 2nd set of squats. on 15th rep, continues to hold and do some shrugs to finish them off.
>>37712691
trappy or anyone, thoughts on
>>37713465
>>37712691
Thoughts on this? It's pretty much Texas Method, just wanted to know if I've balanced the accessories right.
Monday:
Bench 5x5 80-90%
Squat 5x5 80-90%
Snatch grip deadlift 2x5 80%
Barbell row 3x5 80-90%
Hammer curls 3x12-16
Chin ups
Wednesday:
OHP 3x5-7 (max, add reps then weight)
Seated db OHP 3x8-12
Weighted dips 3x6-12
Curls 3x12-16
Skullcrushers 3x12-16
Pull ups
Friday:
Bench 1x5 (new max)
Squat 1x5 (new max)
Deadlift 1x5 (new max)
Barbell row 1x5 (new max)
OHP 3x8-12 60-70%
Lat raises 3x8-12
Lying rear delt raises 3x8-12
I've thrown in calf raises and core work (hanging leg raises, windscreen wipers) on every day.
Any/all feedback is very welcome
>>37713465
Didn't you make a thread asking about this exact same routine yesterday while simultaneously having abysmal stats? Read some novice routines.
http://fitsticky.com/
>>37714214
Oh and my stats are:
174cm
63kg
1x5 maxes:
Bench: 72.5kg
Squat: 102.5kg
Deadlift: 127.5kg
Barbell row: 72.5kg
OHP: 45kg
>>37713465
>>37714052
>zero rest days
>exclusively sets of 10
at a glance I can already tell you don't understand basic programming so you shouldn't make a routine, period.
>>37714262
personally i think you have a bit much going on.
try:
monday:
Bench 5x5 80-90%
Squat 5x5 80-90%
then pick wither the snatch grip deadlifts or barbell rows, not both on the same day.
wednesday:
ohp (can be the same as u wrote)
a light squat variation for a few sets (maybe front squats or overhead squats, or zercher squats - try 2x5 @ 65-70%
then some light posterior chain work i.e. glute ham raise or back raises
chinups 3x4-6
Friday:
Bench 1x5 (new max)
Squat 1x5 (new max)
Deadlift 1x5 (new max)
then all the extra arm stuff if you have the energy: lateral raises, curls and skullcrushers
right now though at your stage try to keep it as basic as possible
>>37712691
>500lb 3ft tall dwarf nigger
>goat
>>37712691
>ManSquats2xBodyweight.webm
>>37713671
<poorly channeling trappy (based on actual advice I've gotten from trappy)>
-Keep your concentric motions explosive.
-Resting between each exercise is very important, remember: longer for strength, shorter for endurance...for strength you'll want to rest for like 5 minutes.
-Lower reps w/ higher weights increase strength more than higher reps with less weight.
-Hypertrophy is caused by volume more than anything.
</poorly channeling trappy>
>>37714328
>then pick wither the snatch grip deadlifts or barbell rows, not both on the same day.
if you have to pick one, you should do sgdl, but there's no reason not to do both.
>>37713671
tell us everything u ate on your last workout day
>>37714380
-I try to keep em as explosive as possible
-I rest at 3 to 5 minutes between sets
-yeah but I read and saw in videos that volume is a good way to break through plateues and "recap" on strenght
-agree
>>37714450
that would be sunday, I dont know why but whatever: I had 300ml and coffe and oats cereal with some chocolate bits for bfast. rice with butter and parmesan, and then a tuna (80g), tomato, onions salad. unfortunately I only logged my second course for dinner, chicken breast filets, I must have either forgot about the first one or maybe my mother made some really elaborate shit and I couldnt really count the cals on that
>deadlift day
>usually able to easily pull 405lbs to 450lbs
>be at gym
>see no chalk
>can barely pull 365lbs
>forearm gives out almost immediately
>can't even do more than 5 pull ups per set
>sweats excessively
>mfw
What the Fuck happened /fit/? And here I though I could hit lmao5plate at the end of summer.
>>37714503
Volume is number of sets, not reps.
http://www.strengtheory.com/the-new-approach-to-training-volume/
Channeling trappy once again.
>>37714517
Volume is:
-The closeness the muscle gets to failure.
-How many times it is taken there.
>>37714503
id look into getting some more protein in your breakfast unless im missing something there. you should have your daily protein intake divided quite evenly in your meals
if you count macros, what are yours?
>>37714503
The fitsticky has some advice for people stalling but I wouldn't know quite how it might apply to you.
>>37714509
S T R A P S
T
R
A
P
S
>>37713684
I asked the Same question a few weeks ago and trappy answered that it didnt really Matter. I chose to opt for (weighted) chinups exclusively.
>>37714578
Problem is that I've never worn straps and I could still struggle to hit 405 without chalk usually. Today is just particularly bad for some reason.
>tfw punished myself with an hour long HIIT session for shitty lifting
>>37714328
Oh yeah I completely forgot, I do front squats on the wednesday, try to keep them relatively light.
So I should stop aiming for new row maxes each week? Should I try for every other week or just keep it to the 80-90% exertion on Mondays?
>>37714428
I don't know who to trust now
>>37714517
my bad, I was thinking about that one video by alan thrall where he described one way is to do 50 total reps in as-much-as-you-can sets. forgot to mention it.
I wrote the 3x10/7 stuff because I happened to see people here talking about breaking through plateues with that and I thought it could be applied to me
>>37714557
what kind? Meat and eggs you mean? that could be a problem, I'm italian and here protons at breakfast are not really a thing.
I use the mfp app: in the last week I've had an average protein intake of 125 grams, with one day where I missed to log some stuff, so give it some margin of error upwards.
I set a goal of 200, which maybe is a bit high, but I at least try to get close
>>37714621
>Problem is that I've never worn straps
Easiest shit to do. Just youtube it.
>>37714637
trappy-chan
>>37714567
It says to add additional exercises, which I did (dips for bench, chinups for rows and deads, maybe I should add lateral raises for the ohp) and more volume.
He says volume would be adding backoff sets after the usual 3x5, but I cant even do the damn 3x5.
Also it says to deload after 2 workouts stalling: I've never been able to raise weight 2 times in a row, 2 stalls has been normality for me since I started lifting .
And just deloading hasn't worked, just keep running head first into the same wall.
Goddamit, one time that I am able to find something that I like and am able to stick to....I cant fucking get better, it's like with sport all over again
>>37714648
But neither of them is trappy?
>>37714509
bad days happen. sometimes they come completely out of nowhere. i remember a workout back when i was doing ss. i was supposed to try again a weight i had last time only managed for 4 reps. but i wasnt even able to lift the weight off the floor. im still quite amazed how that was possible. i even asked my friend to count the weight on the bar and it was correct.
>>37714647
ideally yeah, meat and dairy sources would be great for protein but other sources are ok too. i can see how what can be difficult though. if possible, you could try getting some whey protein and maybe have it with your cereal. myprotein has some good whey for a very reasonable price.
200grams of protein should actually be pretty good for your bodyweight.
getting a suitable amount of carbs and fats can also make a huge difference. i used to "bulk" at like 250 carbs and 175 fats which is way too much fat. i recover infinitely better with something like 450 carbs and 80 fats instead.
if you have the time, read this. http://www.barbellmedicine.com/potpourri/584/
its not even that long and it would be kinda silly to not spend 15 minutes to read about nutrition when you argue about ss being a meme on 4chen for 2 hours every day without it making any difference to your training, right?
>>37714637
are you doing volume day to get stronger at the deadlift or stronger at the row?
if its the deadlift, then prioritise sgdl, and do row as a back accessory.
if it's row, then idk why, but you can prioritise that - but even then if you dont do the sgdl or a posterior chain exercise, then you're limiting the potential of your squat as well, because thats some glute/ham work you're missing out on now.
>>37714724
Honest question here, and pardon my laziness, but what exactly is the frequency of adding weight for beginners? Like are you trying to increase weight on a twice-monthly basis or after every workout?
I wish I had something helpful.
>>37714751
I thought about nutrition being a factor.
But I ate a fuckload for 4 months and it made no difference: started at 2800, stalled, then 3000, still stalling, even 3100, just kept being a drag.
Gained very little strength and a lot of fat on the belly.
Recenlty I decided "hell, if I'm gonna stall either way, I'd prefer not look like a skinnyfat little shit" and started eating 2000cals, but eating a nice lunch and lifting in the afternoon.
Also I started running because I didnt like my level of cardiovascular-respiratory health I had, being always on my ass.
I dont know man, I'll definitely check out that article, I'll start getting some carbs before the workouts.
I could try getting whey, last time I tried my mother nagged me into oblivion every fucking day I used it
>>37714814
I dont think I'm the one you should ask, but I'm under the impression beginners should be able to add weight every workout, or every other workout for the first few months.
I tried, but I just cant, I at least stay on a weight two times if not 4. like with bench, and last time I couldnt finish the sets
>>37714854
>I could try getting whey, last time I tried my mother nagged me into oblivion every fucking day I used it
dude, i feel you. my gains have doubled since i moved out.
but read the article for sure. also check out the nutrition subforum at the starting strength forums, its the same guy answering all kinds of questions. ive learned shitloads from there in just a few hours and id definitely value that knowledge higher than almost everything else put together that ive learned in the past two years or so
>>37714814
Generally speaking as a novice you should be able to add 2.5~5 lbs per lift every day you go to the gym.
With dumbbell exercises you don't really have the luxury of moving up the next weight on all exercises, so generally you'll cycle through a number of reps before increasing the weight (20 x 8, 20 x 9, ..., 20 x 12, 25 x 8, 25 x 9, et cetera). You kind of have to figure this out more by "feel", and it's a little harder to progress.
>>37714854
I'd see what sort of advice those intermediate programs have for non-linear progression. It can't hurt to read up I guess. I'm curious, but as a dyel that sticks to a silly homebrew routine I really don't know much beyond what trappy's told me and stuff from random articles.
>>37714919
Good to know thanks.
>With dumbbell exercises
Cool. Something that applies directly to me...
>it's a little harder to progress
oh good
Reminder that you're taking advice from someone who can't even squat 2xbodyweight in the land where every girl squats every day.
>>37714773
I'm doing it for both, or is that too unrealistic?
Was hoping I could get some feedback on my current routine, bare with me
Day 1:
Deadlift
Hammercurls
Triceps extensions
Dumbbell row
Close grip pulldown
Day 2:
Benchpress
Cable standing flies
Squats
Standing leg calf raise
Day 3:
Standing military press
Sitting shoulder press (guess this one is redundant, add shrugs?)
Cablecrunches
>>37715087
I like how you're always wrong about what you say.
>>37713943
pls
>>37714744
im sure both of us lift more than trappy, therfore our advice can be argued to be more valuable. trappy is a one trick pony.
>>37715099
the point I was trying to make is that if you're doing what the other guy said and doing one or the other, then you're inherently choosing 1 as your prime focus to get stronger at whilst letting the other lag behind, so you should do both.
and I was also making the point that training the DL with a DL variant is more useful, so whatever you do, even if you do only one, you should do SGDL.
>>37715998
By all means, please post a link to your website full of good advice and it's references countering the advice available on fitsticky.
>>37715546
>This is the tranny who is giving you advice
Doing a modified versionof PHAT, how's this routine look guys?
Upper:
Barbell Rows: 3x5
Dumbbell Press: 3x5
Pull ups: 2x6-10
Shldr Dumbell Press: 3x6-10
Rack Chins: 2x6-10
Dips: 2x6-10
Ez Bar Curls: 3x6-10
Skull Crushers: 3x6-10
Lower:
Squats: 3x5
Leg Extensions: 2x6-10
Stiff Leg Deadlifts: 3x5-8
Standing Calf Raises: 3x8-12
Cable Crunches: 3x8-12
Leg raises: 3xF
Back & Shoulders:
Barbell Rows: 5x5 80-90% of upper day weight
OHP: 5x5 80-90%
Chinups: 3xF
Cable Rows: 3x8-12
Lateral Raises: 3x8-12
Shrugs: 3x8-12
Facepulls: 2x8-12
Lower (repeat)
Chest & Arms:
Dumbbell Press: 5x5 80-90%
Pec Flyes: 3x8-12
Closegrip Bench: 3x6-8
DB Supinating Curls: 3x8-12
Rope Pressdowns: 3x8-12
Incline Hammer Curls: 3x8-12
>>37716176
Not enough chest
>>37714339
ray williams is 6'3
Monday (Light Upper)
Squat 5x5
Bench 5x5
Rows 4x8
Flyes 4x8
Lat raise 4x8
Pull ups 3xF
Chin ups 3xF
Tuesday (Light Lower)
Front squat 4x5
Deadlift 1x5
Calf Raise 4x8
GHR 4x8
Thursday (Heavy Upper)
Bench 3x5
OHP 3x5
Upright Row 4x8
Pull ups 3xF
Chin ups 3xF
Dips 3xF
Friday (Heavy Lower)
Squat 3x5
Straight leg deadlift 4x8
Calf raise 4x8
GHR 4x8
17 minutes HIIT on Tuesday, Wednesday, and Thursday. I also rock climb with some coworkers about 2 days a week.
On Fridays I swim laps for 1km which is fucking god-tier because my gym has a hot tub and sauna that I relax in afterwards. What a fucking great way to burn off the week's stress going into the weekend.
My swimming routine is as follows:
>300m breast stroke
>300m forward crawl
>300m back stroke
>100m butterfly
Hi,
I'm doing the Texas method, but I really hate doing 5x5. What do you suggest me to do instead of 5x5?
>>37716416
6x5
>>37716416
You could run 4x6 like they program in CLP
Every other day I:
Squat 3x5
Bench 3x5
Lat pulldown 3x10
Overhead press 3x5
Preacher curl 3x10
Calf raise 3x10
Hanging leg raises 3-4xF
Thoughts?
>>37717195
>no deadlifts
>hasn't outlined a progression system
It's shit bud scrap it
>>37715998
How much time have you spent working as a coach?
How much time have you spent on /fit/ actively doing internet coaching? (which is not the same as actual coaching)
How many athletes have you trained?
How many /fit/zens have you helped?
How many books on programming have you read?
What's your formation on biomechanics, physiology, and anatomy?
How many more experienced coaches have you talked to about any of the things above?
How much research and recent studies have you read or participated in on any of the topics above?
How many essays, analysis, or general texts, on strength training and b/p/a have you ever written?
How many experienced lifters have you talked to and discussed about training and their own experience with different programs, methods, injuries, form, training, and coaching?
Can you even squat 2x bw?
Welcome to /fit/ btw, hope your summer is going well.
>>37717195
You won't be able to progress on both the bench and OHP eventually if you max out both in the same day.
So choose one to work with volume (lighter weights, more sets) and one to work with your max (3x5 adding weight every workout).
And do your deadlifts.
For more tips and info or simply a better program see http://fitsticky.com/novice-programs
>>37716416
5 sets of any rep range you prefer using any % that let's you have RPE between 7 and 8.5
Lower reps will build more strength
Higher reps will build more general endurance
Muscle growth is the same for both
>>37716384
Looks ok but you better a fucking excellent diet with a lot of calories.
Also you don't need to do 14 sets for your back and elbow flexors. That's excessive and just leads to either highly diminishing returns or simply less recovery and less growth. See pic related.
If you're maxing out the DL on tuesday, do it before the front squats. If you're not, you should Tbh.
Bench press 5x5
Barbell Rows 5x5
Lowbar squat 3x5
Dumbbell Curl 4x8
OHP 5x5
Lowbar Squat 3x5
weighted Chin ups 5x5
Deadlift 1x5
Dumbbell chest press 4x8
This is my big boy routine.
>>37717417
A x B x A
B x A x B
of course
How voluminous should your PPL split be in order to progress, as a natty, but not kill your CNS? I'm cutting so it's hard to gauge its effectiveness, but I've been running mine like so:
Pull 1
Deadlift 3x5 Weighted Chins 3x5 "Thickness" type accessory 3x10 "Width" type accessory, 3x10 Biceps ?x?, Abs 3x10, then conditioning
Push 1
DB Bench 3x5 OHP 3x5 Chest accessory 3x10 Shoulder accessory 3x10 Triceps ?x?, Abs ?x?, conditioning
Legs 1
Squats, whatever my knee can handle Strongman events
Then generally do another PPL right after with the same exercises, but all 5x10, aside from dead.
Is this going to be conducive to size/strength or will I be spinning my wheels, even during a bulk? Alls I wanna do is be aesthetic, bruhs.
>>37717482
>deadlift
>3x5
novice detected.
So I'm doing 5/3/1 + BBB and I like it, but I'm wondering if I'm missing any major assistance lifts. Right now I'm doing: weighted chin-ups and barbell rows (one on each upper day), curls, and abs on lower body days.
Should I add anything specific, like lateral raises?
>>37718132
what are your current lifts
Just starting PHUL after SL and want to ease in at 3 sets instead of 4 but with accessories and RDL's and goblet squats instead of leg curls and leg extensions:
UP
Bench Press 3x3-5
Incline DB Bench Press 3x6-10
Bent Over Row 3x3-5
LPD 3x6-10
OHP 3x5-8
Barbell Curl 3x6-10
Triceps Extension Seated 3x6-10
LP
Squat 3x5
DL 1x5 (original program states 3x3-5 - what should I do here?)
Leg Press 4x10-15
RDL 3x6-10
Calf Raise 4x6-10
UH
Incline Barbell Bench Press 3x8-12
Flat Bench DB Fly 3x8-12
Seated Cable Row 3x8-12
One Arm DB Row 3x8-12
DB Lateral Raise 3x8-12
Seated Incline DB Curl 3x8-12
Cable Tricep Extension 3x8-12
I want to add Facepulls 5x15-20 but where do they go?
LH
Front Squat 3x8-12
Barbell Lunge 3x8-12
Goblet Squat 3x10-15
RDL 3x10-15
Seated Calf Raise 3x8-12
Calf Press 3x8-12
>>37718165
Right now my training maxes are:
Bench: 222.5
Squat: 360
OHP: 152.5
Deadlift: 345
>>37718484
At this point, dissect your lifts. Look at what specific parts of your lifts you have trouble with.
For instance, if you have trouble with locking out on the bench press, do board presses.
If specifically your lockout for the deadlift is bad, do barbell hip thrusts or rack pulls. If your initial pull off the ground is really weak compared to your lockout, do powercleans.
Don't just do whatever you feel like.
Trappy, you're needed here >>37718408
>>37718534
I'm not looking to powerlift here, I just wanna make sure I'm not missing anything major w/ ancessories
>>37718600
That is how you add in accessories at your level.
>>37712691
is it weird that I wish I was built like him? I went from 140 to 180lbs at 6' but I still feel fucking tiny, wish I was a big ol refrigerator
>>37717408
Woah woah woah, hold on a minute. I usually agree with what you say trappy, but what's with the bullcrap picture? Putting that data into a parable like that doesn't really make sense without the chart points to back it up. Why would one assume that returns would diminish that much?
>>37718753
It's more nuanced than that. I give a better explanation on http://fitsticky.com/novice-programs
For sources on data:
https://docs.google.com/spreadsheets/d/1hG1LGKxTHftDpxgiBU135IA4ruV_iKKh-IpdyhDA5jg/edit?pref=2&pli=1#gid=04
http://www.ncbi.nlm.nih.gov/pubmed/20300012
http://strengtheory.com/hypertrophy-range-stats-adjustments/
>>37718599
Sorry senpai I gotta sleep, day was busy. Maybe tomorrow if the thread is still up. If not, just ask here and I'll respond when I can.
>>37718964
Sleep tight, pupper
>>37718284
pls respond
>>37713054
I thought he was half asian.
>>37718484
>squat higher than deadlift beyond novice strength levels
half squatter detected
>>37717408
not him, what's a b/p/a?
Also pretty please >>37713671
I'm planning on switching to highbar after noticing my form went to shit on lowbar again and I'm tired of constantly fixing it when my front squats and highbar are pretty easy to check depth on because I have the flexibility to go ATG anyway
I could do 315 for 4 reps till below parallel but after then everything goes to shit and I'm tired of constantly fixing it so I'm switching to highbar instead.
my problem now is that I want to lift 5 - 6 times a week U/L split but not sure how to do it since I love doing legs 3 times a week but my upper body is lagging like hell. I'm asking for advice and criticsm on this I'm doing all this Upper body work to get some hypertrophy while getting my squats high enough so I can run C6W again on decent numbers so I can progress properly.
I've been lift 1 . 5 years and have relatively intermediate numbers if that matters
squat 315 for 4 reps(below parallel)
deadlift 350 for 4 reps
binch 175 for 1 rep (no bully)
Monday
Bench 3 x 5
DB rows 4 sets 10 , 10 , 8 , 6(c6w type of pregression)
inlcine bench 3 x 8
dips(just body weight) 3 x 12
incline flys 3 x 12
pull - ups(also body weight) 3 x f
some tricep work 3 x 12
tuesday
Highbar squats 3 x 5( going to do SS progression till I reach decent numbers again)
Deadlift 2 x 6
fronst squats 3 x 5
power cleans 3 x 3
ab work
wednesday
Bench 3 x 8
pendlay rows 3 x 5
OHP 3 x 5
seated db ohp 3 x 12
lateral raises 3 x 12
pull ups 3 x f
bicep work 3 x 12
face pulls 3 x 12
thursday
highbar squats 3 x 5
deficit deadlift 3 x 8
front squats 3 x 5
power cleans 3 x 3
ab work
friday
bench 1 x 5
DB rows 4 sets 10 , 10 , 8 , 6(c6w type of progression)
inlcine bench 3 x 8
dips(just body weight) 3 x 12
incline flys 3 x 12
pull - ups(body weight) 3 x f
some tricep work 3 x 12
saturday
high bar squats 3 x 5(when this gets heavy I'll probably start alternating squat and deadlift like in TM)
deadlift 1 x 5
front squats 3 x 5
power cleans 3 x 3
>>37714908
thanks
>>37721627
loads of clutter. especially when starting a programme there shouldn't be that much clutter.
6 days/week is too much, especially for someone looking to gain strength.
not everything needs an isolation exercise - i.e. if you're doing 3 pressing movements on Monday, you definitely don't need a triceps isolation movement.
strip it back, keep it to max 5 days a week, understand muscles are used in movements even if they're not the prime movers, so doing something like this can end up using certain muscle groups 6x/week. if you don't know how to do this, use a premade routine by someone who does know what they're doing.
>>37722903
the fitsticky has some good 5-day TM splits like PPLxULx which you may like
>inb4 trappy pls go
don't fall for the meme, she's actually very intelligent and knows what she's doing.
>>37722935
well this is embarassing I've been looking at the old sticky hoping to find and answer and there was one right on the thread itself
thanks mate i'll check it out
>>37722935
another question
since I'm currently switch to highbar and would have to deload would increasing the weights by 10lbs instead of 5 be alright till I need to slow down back to 5 again I already have the form down it's just a matter of working my way back up again
>>37723044
yeah jumping as much as you are capable of is actually recommended. as long as you're not grinding every rep then you're fine
>>37723066
alright then thanks for the help
>>37723066
do the percentages on the PPLxULx pertain to 1RMs or 5RMs?
>>37723165
5RM iirc. If it's 80% or higher for volume then it's definitely 5RM
>>37723208
thanks for all the help really appreciate it
Im doing PPL at the moment, should I do 3x5, 5x5 or 3x10 for bench?
>>37723219
No problem - good luck anonfriend
>>37712691
>>37717408
When did you have your last errection?
Kill yourself degenerate dyel shemale!
I used contact form from fitsticky.com but noone answered my questions.
Anyway i'm on /fit/ version of gslp.
Its says progress with 1kg for upper and 2kg for lower but in my gym lightest weight is 1.25 kg plate (2.5kg - x2) and i couldnt found any light weight for olympic bar in my city.
So how am i supposed to increase my weights?
>>37723623
Take a look at http://fitsticky.com/faq
But you can progress with 2.5kg for a while if you just started.
>>37723466
Yesterday, thanks for asking.
>>37723223
http://fitsticky.com/texas-method
>>37723165
5RM
>>37721623
>>37713671
I meant biomechanics/physiology/anatomy.
More volume is not more reps, it's more sets. AMRAP on a set or two can help a bit of course, but it's mostly just adding more sets in the form of backoff sets or variations/accessories.
Your variation is fine, though you don't need to do both chinups and rows. I'd recommend doing chinups with 3x5 lighter deadlifts (using 80-90% of your 5RM), and then doing rows on B. But you can do rows on A instead of chinups, if you prefer.
I'd recommend adding 3 sets of either push presses, spoto bench with pauses, or board presses to A.
As for how to gain strength, EAT MORE. That's basically it. Gotta eat big to get big is not a meme.
Your numbers are very low because you're not eating enough.
Increasing the volume and not eating more is not gonna help much.
>>37723623
I'm in the same situation during the summer, was thinking of hanging a 1.25 kg plate in the middle of the bar :S
>>37724158
http://fitsticky.com/faq
A:
Bench Press- 60%x8 75%x5 90%x3
High Bar Back Squat- 5x5 @ 80%
Snatch Grip Deadlift- 10x3 @ 40% DL max
B:
Bench Press- 12x3 @ 65%
High Bar Back Squat: 60%x8 75%x5 90%x3
Clean & Jerk- start at 80%, after each rep raise 10lbs until failure
C:
Bench Press- 5x5 @ 85%
Front Squat- 10x3 @ 50%
Deadlift- 5x5 @ 85%
Day 1 - Lower
Squat 3x5
RDL 3x5
Lunge 2x8
Calves 3x8
Day 2 - Upper
Bench 3x5
Barbell Row 3x5
Dumbell Press 2x8
Chinups 2x8
Flies 3x15
Day 3 - Lower
Deadlift 3x8
Leg Press 3x8
Leg Extension 3x12
Leg Curl 2x12
Seated Calves 3x15
Day 4 - Upper
Dumbbell Bench 3x10
Dumbbell Row 3x10
Inlince Dumbbell Bench 2x12
Lat Pulldown 2x12
Triceps 2x12
Curls 2x12
mainly going for hypertrophy but will go heavy one some compounds
>>37723807
ilu illy
could use a little help with a routine im considering
alternating each sesssion between deadlifts and squats 4x6
bench press 4x6
ohp 4x6
rows 4x6
chins 4x6 (cant really do that many yet)
and then finishing every workout with doing two of the following exercises for 4x12 (switching the 2 every session)
bicep curls
tricep extensions
side lateral raises
calf raises
been lifting 4 months on a push/pull but i feel like this might be better. good or bad for size and strength?
is it maybe too much to progress? maybe just have DL/squat, one pull, one push and accessories? im thinking monday, wednesday, friday. on a calorie surplus
Beginners help
So guys I plan on working out soon to bulk up this summer. I would like to go for an otter/nba player body meaning not too muscular. Currently I weight 110
pounds. Im 19 and im about 5'10. What can I do to get to my goal? Also I have abs but my top ab is one piece and wont split. Also I have very weak arms but decent legs.
I'm currently doing SS
but I'll soon be done with uni and won't have access to a gym anymore.
is there a good routine that needs minimal equipment ?
I don't need to get huge I'd just like to progress a little more and than maintain and stay healthy
I'll be traveling for a while soon.
is there some kind of bodyweight routine or resistanceband routine that I can do every morning to stay in shape ?
I don't mean huge , just in good physical shape.
gimme some intermediate routine for cutting without adding that much weight each week preferably rotating bench and ohp so I add weight to them every 2 weeks. shouldnt include olympics should include squat dead bench ohp pendlay row shrugs I guess and some arm work/accessories. thanks in advance senpai
>>37726715
You can read the sticky...just like everyone told you in your stupid thread.
Any critique? Tryna get strong and sexy. 205 max clean and jerk right now really tryna hit 225 so that's first in both workouts. The A/B stuff each day is superset.
AxBxAxx
BxAxBxx
>>37727207
Pure autism.
Is there any detriment to doing PPL 6 days a week as opposed to a 4 day/week routine?
Mostly interested in aesthetics desu but I still want to progress and get stronger... Assuming I'm willing to do a 6 day routine, is there any reason not to?
Isn't a six day program just more isolation and objectively better? Or am I missing something?
t. someone trying to decide if i want to switch my routine or not
>>37727241
PPL is an awful program. Unless you are roiding you will just overwork yourself.
4 days a week (PHUL, for example) is all you need to feel great and look great.
>>37727270
what is PHUL? And how is it overworking yourself if you're doing different muscle groups, with 3 days of rest in between?
>>37727230
Thanks for the thoughtful input, I'm sure your mom is impressed with your muscles.
make a new bread please
>>37712691
Dear Trappy,
I am on a savage cut at the moment for the next two months but once I am finished and can eat at surplus I would like to try strength training. I have only had a year of Hypertrophy based training and my lifts aren't very impressive 1platelmao bench 2platelmao squat and diddlelift should I do starting strength even though I am somewhat past the noob gains point? Also I was wondering how long my strength training phase should be before returning back down to hypertrophy and eventually rest? Many thanks :)
>>37727587
>asking for advice from a mentally ill 100lb tranny. :^)
this meme must stop
>>37728186
Trappy has a fairly good theoretical knowledge of programming and I would like their opinion.
>>/pol/ is that way ->>>>>>
>>37726715
>5' 10
>110 lbs (presumably not kg)
eat more and lift.
>>37726886
I dont know about specific routines, but try to do things like dips, chinups, pushups, etc.
Probably just do these in some rep / set scheme to let you do as much volume as you can. maybe do these 3 every other day.
Can also do core work. I'm not sure what bodyweight leg work there is that you can do other than air squats.
If you can use some kind of resistance (even soem small weight in a bag, ghetto i know) when it gets too easy, do that.
>>37727587
>should I do starting strength even though I am somewhat past the noob gains point?
you're not. When you are done with your cut, do SS. eat at maintenance for a little, then start eating a bit more.
Try to be aware of how much energy you have / how well you are recovering and increase your food consumption as needed.
>>37723807
I have lost what I consider to be too much strength cutting on c6w. Also I am slowly coming to realize I can never be aesthetic due to shit insertions/frame. Once I reach limit of leaness, how do I go justin lascek mode(maybe slightly leaner)? Do i just bulk on c6w? Switch to TM? Give up and embrace my swimmer's build?
I hope you don't let the dog shit that happens in these threads get you down, Trappy. Thanks for your hard work. <3
wk 1 3x5
wk 2 4x5
wk 3 5x5 (same weight first 3 weeks)
wk 4 3x5 (load increases from now on)
wk 5 3x3
wk 6 2-3 x2 (PR attempt)
wk 7 light variants for recovery
wk 8 1-2 x2 (PR new attempt)
2 weeks off
Bench + rows acc
Squat + core acc
x
OHP + pullups & triceps acc
DL + hang cleans or pwr snatches acc
x
x
2RM lifts done
1.5+/2.5/3.5-/4.5+
>>37712691
does the contact part of the fitsticky.com work or nah?
so i know that reg park's novice program is commonly recommended here, but what about phases 2 and 3 of his 5x5? pic related; doesn't seem like there is a standard intermediate bodybuilding program recommended here
>>37732610
All the reg park programs around everywhere are simply adaptations from the stuff he described in his book.
>>37732656
oh word. is his book something you'd recommend?
>>37732671
It's old stuff. Nothing there is anything new that you haven't read a thousand times everywhere else at this point.
Already asked in this thread
>>37732458
But figured it might be appropriate to ask here: is it appropriate to try and build strength endurance by doing "grease the groove" with say my 5rm of a (or all of my) heavy lift(s)?
So today was my first day at a real gym. I took weight training in high school but it's been a year since I worked out. Should I start with SS or something else? I have a pretty active job where I don't sit down at all really and carry things up up to like 100 short distances or up on shelves. Not even sure if stats from a year ago matter but if they do
5'7 125-130
Bench 145
Squat 215 or some shit
Ohp highest we had for it was 60 and I would do that 8 times for 3 sets
Didn't deadlift cause he school didn't let us unless we were in football or the class for 3 years
Sorry for the blog post.
>>37732718
If you wanna build endurance do swimming.
Weight training is focused on increasing explosiveness, strength, and size.
Trying to build endurance with weight training is a compromise that works worse.
>>37712691
does this trappy fag even lift? why the fuck does he start this thread? better yet, why is he even in this fucking forum? he's a dyel nigger shit fuck tranny fag
>>37732747
Hello summer friend.
>>37732765
spotted the wannabee oldfag who sucks this tranny's dick
>>37732769
>>37732747
well at least trappy is helping others lift and giving out information that can easily be obtained, therefore LIFTING people to reach their goals.
I can't say either of us have done that now have we?
>Captcha: Select the tea
>>37732769
Go read practical programming for strength training, then thank the dyel tranny for spoonfeeding neefags solid advice.
>>37732774
breh, your memes are weak.
>>37732779
i help ppl irl AND i actually lift. fuck you nerds.
>>37732790
Post stats.
>>37732797
1/2/3/almost4. there you go! been lifting almost two years now. 5'3" 156 lbs. inb4 you all are jealous of a manlet
>>37732790
>>37732815
no way this is not b8
brosplit: lazy edition
back
trap bar shrugs 3x20
cable pull downs 3x10
wide grip cable rows 3x10
deadlifts 5x10
random rows and pull ups till done with deads
chest
db flat bench 4x10
db incline bench 4x10
cable decline 4x10
legs
squats 4x10
leg press 4x10
romanian deads 4x10
calves 30 reps on some shitty calve machine between each set
shoulders
db ohp 4x10
lateral rows 3x20
rear delt flys 3x20
face pulls 3x10
random bis and tris done between rests for shoulders
>>37732818
you jelly of my stats, breh? i didn't have to suck a tranny's tiny chode dick to get them either. get enraged, mother fucker.
>>37732828
sean go to bed and stop drinking
>>37732837
sean? the fuck?! no. unless you're in CO, you don't know me. YOU. DON'T. KNOW. ME.
>>37732845
well if we don't know you then we can't prove any of those stats. now go to bed and stop drinking sean
what about HST? hypertrophy specific training? did anyone try?
>>37732855
i live in ft collins, colorado, my negrol. i don't have some faggy irish name either. just admit that you're enraged about not being able to bench or squat one plate, and we can all move on with our trappychan is a fucking feg hate.
>>37729622
Ty, <3
>>37726886
if you find an office chair, you can do ab rollers.
pistol squats
push-ups (or push up variations)
>>37712691
>fat nigger
>USA
how fitting
new to gym
just been busting out 3x10 on like 6-7 different machines
aim is to bulk up a tad yet also get that fuccboi ripped shit going
I can go 3-4 times a week 2 gym, recommend a routine... p-pls?
>>37717417
Looks a lot like mine except I also do face pulls for my upper back
3 weeks in to SS and i deadlifted 100kilo x3 as a skelly
feels good ! (even though the form was slightly off)
Gotta load it down to 85-90-95 though.
Just had to brag a little
>>37735071
keep at it fella. 110 soon, then 120
>>37715546
Reminder this is the person squatting your warm-up weight with twig legs giving you advice.
Congrats on finally squatting 2bw though, you've been at it for years and struggling to add on that last 1kg on to it for months now.
Perhaps you could have extended linear gains beyond the strength levels of a small child if you spent less time making the generals orbit you.
>>37735350
>>37712691
doing two days(A and B) 3x week, alternating.
Monday - Lift
Tuesday - Box
Wednsday - Lift
Thursday - Box
Friday - Box
Saturady - Lift
Sunday - Rest
(I also skate some days)
All compounds go 1x20 / 1x12 / 1x5 , lightweight and fast reps till the 1x5 where I put max weight, the other ones I do 3x8/3x12 and sometimes also play with more reps and less weight or more weight and less reps
A
Bench
Deadlift
Pull-Ups(its due to the push pull ratio that they're here)
Seated Incline DBB Curls
and now here's the problem, I want to do another chest but can't decide between Incline DBB Chest Press, Flat DBB Flys or the cable chest exercise thing
B
Squat
OHP
Yate Rows
Weighted Dips
Tricep Pulldown
Lat Pulldown
Is this an alright routine?
I got the compounds covered, strength and endurance I guess, can't do much more due to boxing and its also why I only do OHP as the only direct shoulder exercise
also my compound numbers are above intermediate level
>>37736991
This is my 3 day split, shooting for that hercules body 8-)
Sets are minimum of 5 reps, last set is AMRAP but most are 6-8 (excluding cleans/deads). The main 3 (clean, squat, deadlift) always stay on mon/wed/fri but every 3 weeks I swap the rest of the exercises out and do a/b/a -> b/a/b.
A
OHP 4x5+
Chin ups 5x5
DB curls 4x8-10
EZ bar reverse curls 4x8-10
Power clean 4x3
B
Bench 4x5+
Rows 4x8+
Dips 5x5+
Low-bar squat 4x5+
C
OHP 4x5+
Chin ups 5x5
Preacher curls 4x8-10
Deadlift 8x1-3
trappy never posts in these anymore
rip
>>37737093
I'm around, I've just been completely exhausted and drained since the IPF.
For those that missed the 83s in the IPF this weekend, here's Gibbs second squat attempt that cost him the gold medal.
For all the vods, see https://www.youtube.com/user/powerliftingtv
>>37738084
Here's his third attempt, doomed to fail.
>>37738093
And here is Haack achieving his early victory.
>>37733233
you're welcome, friend. best of luck.
Is there a difference between supinated dumbell curls and preacher curls? Is there a good video showing good form for dips?
>>37738856
pronated grips use much more of one bicep head than the other; the same is true of supinated grips.
Doing things neutral grip is supposed to hit both heads more evenly, iirc.
I suspect pronated / supinated also have different effects on forearm muscles they use.
>>37738879
GSLP calls for hammer curls and supinated dumbell curls, so what else should I add to even exercise the bicep?
>>37737173
i-is there any reason not to do PPL instead of a four day routine?
Is six days objectively better or is it overkill? Assuming I'm past SS, mostly interested in aesthetics but still want to progress in strength
Hey trappy,
Iposted a 5x5 routine a couple of weeks ago I did myself and you recommended to cut to 3x5.
Well I did and I also cut alot of other shit from my workout. This is what I'm planning to do starting this friday.
I will go:
AxBxAxx
BxAxBxx
Maybe on the weekend I go and train some overhead squats, other mobility shit and start running again.
Modified my new 2-day beginner/intermediate program again. I'm breaking bench plateau, but still having problems with The Press. Dropped DL weight and doing them raw with focus on form. I have issues with hip/knee so no squats at the moment. I boulder 2-3 days a week as well and do unweighted pull ups.
Current maxes:
Bench 71x7
The Press 50x5
DL 120x5
RDL 110x5
A:
Bench press 2x5 1x5+
The Press 4x8
Pendlay row 2x5 1x5+
RDL 2x5 1x5+
DB bench press 3x8
B:
The Press 2x5 1x5+
Bench press 4x8
Weighted chin ups 3x8
Deadlift 1x5+
Arnold press 3x8
Any comments, advice? Should I drop the DB sets in the end?
if my new job (I'll end in 2-3 months) has me working really really unregularly (as in weekends nights days 24hs etc) what kind of beginner routine would suit me?
I have some rehab side program I need to do as well at least 4 times a week but it shouldn't affect strength gains.
goals are increase in mass and slight strength, had to stop lifting for a period of time. cannot do heavy barbell stuff (squats dl wl) bc injuries, still want to add mass and strength.
>>37712691
I've checked out the programs for novices - ant they're all the same (they all consist of the base exercises, similar set/rep range). Now should I or shouldn't I do additional work?
Some say it will impact the weight lifting progress (won't recover well). while others claim it helps cover neglected areas (arms basically).
I'd like to do Strong Lifts (5x5)
>>37740491
Just pick a program and do it. If it absolutely needed assistance lifts they would be included.
That being said, do GSLP - works better in the long run with better progression, 2xweek squat and AMRAP sets.
>>37740491
do SS instead of SL. it's the same shit, just more intelligently planned and more effective.
you'll notice that the best novice routines focus on the main lifts, while the routines full of isolation work are not among the recommended novice routines. why do you think that is? because we're worried you'll get too huge and aesthetic in 6 months? or maybe it is because you'll make the fastest possible progress by focusing exclusively on the main lifts for a few months until that slows down. you'll have decades to do all the assistance work you want later, but for now you should stick to a basic novice routine.
>>37736991
help
I have a basic routine question for you experts out there. I recently started a new job at a manufacturing facility and it is interfering with my lifting schedule.
I do a basic PPL routine with the following schedule: Push Pull Legs Rest Push Pull Legs Rest.
My work schedule has me working a 12 hour shift two days in a row, followed by two days off. The work is extremely physically demanding and I find myself unable to lift anywhere near my usual output afterwards. (yes I tried). My work involves lifting heavy shit over my head, off the ground, and various other things.
Im thinking about throwing squats into my usual "pull" days. So then my routine would look like: Push Pull Rest Rest Push Pull Rest Rest.
Is this the most efficient way for maximum gains that fits my schedule? Thanks for the help bros
>>37723807
The thought of trappy having an erection is arousing. How often do you masturbate?
Any changes/suggestions?
A – Chest/Biceps
Incline Dumbbell Press 4x10
Bench Press 3x10
Incline Flies 3x10
Barbell Curls 8x10
Preacher Curls 3x10, 1x10 half weight
B – Shoulders/Triceps
Shoulder Press 4x10
Upright Rows supersetted with Lateral Raises 3x10
Front Raises 3x10
Lying Rear Delt Raises 3x10
Pulldowns 4x10
Skullcrushers 3x10
C – Legs/Calves
Squats 4x10
Lunges 3x10
Leg Press 3x10
Leg Extensions 3xF
Leg Curls 3x10
D – Back
Lat Pulldowns 3x10
Deadlifts 4x10
Bent Over Rows 3x10
Dumbbell Rows 3x10
Hyperextensions 3x10
ABCDABx
Nobody responds to actual posts in these threads..
>>37742245
Trappy does when she has time (and she's helped me personally which I fully appreciate). I always check these threads to glean bits of knowledge but I don't know enough to go out giving advice to people.
>>37742166
made some changes
A – Chest/Triceps
Incline Dumbbell Press 4x10
Bench Press 5x5
Incline Flies 3x10
Pushdowns 4x10
Dips 3x10
B – Back/Biceps
Lat Pulldowns 3x10
Bent Over Rows 3x10
Dumbbell Rows 3x10
Hyperextensions 3x10
Pullups 3x10
Barbell Curls 3x10
Preacher Curls 3x10, 1x10 half weight
C – Shoulders
Shoulder Press 4x10
Upright Rows 3x10
Lateral Raises 3x10
Front Raises 3x10
Lying Rear Delt Raises 3x10
D – Legs
Squats 5x5
Deadlifts 5x5
Lunges 3x10
Leg Extensions 3xF
Leg Curls 3x10
ABxCDxx
What else should I fix and also what should I do 5x5 with?
>>37742729
do 5x5 bench before 4x10 incline so you have more strength
Back/biceps day looks ok, though I would do bent over rows first since they're the most demanding.
I would also probably do them 5x5 since they're the easiest for progressing in weight and I don't like doing high reps on any exercise where it's important to keep perfect form throughout the set.
Like Dorian Yates says, ditch the upright rows, they're dangerous and terrible for your rotator cuffs.
Replace them with shrugs if you want direct upper trap work.
don't do 5x5 squats and 5x5 deads in the same workout.
If you want to do squats and deadlifts drop the deadlifts to 1x5 or 3x3, or move deads to back day, or switch deadlifts to something like 3x10 romanian deadlifts
>>37743429
Alright thanks:
A – Chest/Triceps
Bench Press 5x5
Incline Dumbbell Press 4x10
Incline Flies 3x10
Pushdowns 4x10
Dips 3xF
B – Back/Biceps
Bent Over Rows 5x5
Lat Pulldowns 3x10
Dumbbell Rows 3x10
Hyperextensions 3x10
Pullups 3xF
Barbell Curls 3x10
Preacher Curls 3x10, 1x10 half weight
C – Shoulders
Shoulder Press 4x10
Shrugs 3x10
Lateral Raises 3x10
Front Raises 3x10
Lying Rear Delt Raises 3x10
D – Legs
Squats 5x5
Romanian Deadlifts 3x10
Lunges 3x10
Leg Extensions 3xF
Leg Curls 3x10
ABxCDxx
Is it good now?
Can a NEET that's slowly but surely makign it get some advice for working out in their garage? I'm pretty poor and only have a bar, a hand me down squat rack, and some weights (no dumbbells even but I'm gonna buy some) but I've been doing a cobbled together SS for 3 weeks and have stuck with it and feel good about it so I want to keep getting /fit/. Because I'm poor my options are limited when buying stuff, I don't even have a bench yet either but I'm doing what I can. Can I just get some insight to whether I'm totally wasting my time or if I'm doing something right?
>3x6 Squat
>3x6 OHP
>3x8 Barbell Row
>3x6 push ups
>6x2 pull ups
>3x10 sit ups
>3x10 dips (noob dips not tricep dips)
>3x5 novice dragon flag (the lowering part only)
I do the weights three times a week and the other stuff seven days a week. Like I said I don't have a bench so I don't rotate the weight workouts, it's the same thing. I also do cycling as much as I can and doing things that get me out of the house like walking the dog. I've seen noob gains because I've got some muscle where there was nothing before but I'm wondering if all the workouts will really amount to anything. Currently I'm squatting and rowing 75lbs and OHP 65 because I find it a lot harder, raising 10lbs a week.
Please be gentle I lost my weight through cycling till my lungs hurt every day while not eating much not through proper dieting or routines I'm lost here, also very poor and have a very limited budget for weight and equipment which is why I'm leaning towards doing bodyweight stuff. I've cut out pop completely and am weening off sugary foods and snacks too, so a proper diet is on its way and I need a proper workout to go with it.
Wrote this for a gal pal, what you guys think? Main focus is building dat ass.
Aday
Squat 3x5
Glute back bridge 3x5
bench 3x5
Pull-ups 3x5 built to 10 eventually weighted
Planks 3x60s
Hollow body 3x60s
Bday
Bulgarian Squat 3x7-10
RDL 3x7-10
Arnold press 3x7-10
DB Rows 3x7-10
Leg Curls 3x7-10
Side Plank 3x60s
Super Man holw 3x60s
AxBxAxx BxAxBxx
A – Chest/Triceps/Shoulders (Push)
Bench Press 5x5
Overhead Press 5x5
Incline Dumbbell Press 4x10
Pushdowns 4x10
Incline Flies 3x10
Shrugs 3x10
Dips 3xF
B – Legs
Squats 5x5
Romanian Deadlifts 3x10
Lunges 3x10
Leg Press 3x10
Leg Extensions 3xF
C – Back/Biceps/Shoulders (Pull)
Bent Over Rows 5x5
Lat Pulldowns 3x10
Dumbbell Rows 3x10
Hyperextensions 3x10
Barbell Curls 3x10
Preacher Curls 3x10
Lateral Raises 3x10
Lying Rear Delt Raises 3x10
Pullups 3xF
ABxCBxx
Should I add anything to legs? Also, what do you suggest I change?
>>37732741
please help.
>>37745458
>>37732741
SS + GOMAD faggot cmon
>>37745972
wasn't sure if I should start with SS since I'm already decently in shape but I guess I will. I know I gotta eat a shit ton, I guess I'll give GOMAD a try.
>>37746569
Don't do GOMAD unless you're a skelly. It's a meme.
>>37712691
I've been looking at the sticky for a 4-day routine that's not all strength focused.
I want something between a Texas method split and a bodybuilding split.
What do you guys recommend, texas method with extra accesories? Or something different?
>>37742245
you may think yours was an 'actual post' but it's probably a crap questions that's been answered thousands of times or is in the sticky.
Upper
> 3x8-12 Lat Pulldown
> 3x8-12 Bench Press
> 3x8-12 Seated Cable Row
> 3x8-12 OHP
> 2x10-15 Face Pull
> 2x10-15 Biceps SUPERSET 2x10-15 Triceps
Lower
> 3x6-10 RDL
> 3x8-12 Leg Press
> 3x10-15 Cable Pullthrough
> 2x10-15 Leg Curl
> 2x10-15 Standing Calf Raise
> 4x-10-15 Decline Situp
>>37747990
whoops, that should be 4 sets for leg press
here >>37739248
I rearranged more stuff. This is pretty much stuff I already did.
I'm thinking of building a routine analyzer that'll suggest improvements you can make to your program. It won't give you exact numbers, but suggestions like "chest volume is 20% higher than triceps, maybe reduce exercise X by Y sets/reps" or "you've chosen a bodybuilding focus but most of your reps are in the strength range", or "your overall volume per muscle group/workout, consider splitting to more sessions per week"
Would this be useful though?
>>37723807
thanks a lot, so to recap:
Workout A
>Squat 3x5
>Bench Press 3x5
>Chinups 3xF
>Deadlift 3x5 80%5RM
>??
Workout B
>Squat 3x5
>OHP 3x5
>DL 1x5
>dips 3xF
>DB rows 3x10
>I'd recommend adding 3 sets of either push presses, spoto bench with pauses, or board presses to A
those would be to help with the bench press (and press) right? why those specifically? one would help ohp and the other 2 are a lot similar to bp. just asking
how about pushups and closegrip bp? I see them often recommended to assist the BP. or maybe some db press/bp shit. I dont know, so many lifts, so little time
Anyways, right now I'm deloading the 2 presses, the other day I benched 3x10, next time I'll probably do 3x7 then 2x5 and 1x5+ until I reach the weight I was at. same for the ohp.
I realized I never deloaded properly so I went forward without really gaining much strength, but progressing just out of pure force of will, but gravity caught up with me
With the diet thing, I ate 3100 calories for 4 months and they gave me nothing other than stomach fat, I still have a good meal with complex carbs, fibers, proteins and a bit of fat before lifting but I dont eat like a pig the rest of the day. started hiit because my overall health wasn't that great
Monday-Upper body workout
>5X7 BARBELL BENCH PRESS - MEDIUM GRIP
>5x7 ONE-ARM DUMBBELL ROW
>5X7 STANDING MILITARY PRESS or the overhead dumbbells
>5X7 BARBELL CURL
>5X7 TRICEP DUMBBELL KICKBACK
>Forearms
Tuesday-Lower Body Workout
>5X7 BODYWEIGHT SQUAT
>3X10 DUMBBELL LUNGES
>4X10 Leg press
>3X20 STANDING DUMBBELL CALF RAISE or calfs on leg press
>3X20 CRUNCHES
>planking
>Cardio?
Wednesday-Rest
Thursday-active recovery full body day
>3x5 close grip pause bench 80% 5x5 work weight
>2x5 back squat at 80% 5v5 work weight, or 3x5 of a lighter variant (front squat or pause)
>3x5 of deficit deads, pause deads, or stiff leg deads (sometimes much lighter but 3x5)
>3x5 weighted pull ups
>3x12 shoulder raises and rear delt flies with dumbbells
Maybe some sort of isolation for either biceps or triceps at the end for a little pump.
Friday-Intensity workout
>bench (1x5 or 5x1)
>squat (1x5 or 5x1)
>deads (1x5 or 5x1)
>shrugs (always shrug after heavy deads - I love the feeling)
Saturday-Rest
Sunday-Rest
I will start lifting following SS routine, but my question is if I can swim on my lift days and on one rest day?
>>37749273
yeah just eat like there's no tomorrow.
>>37749273
If you don't swim befor you train you will be fine.
>>37747990
You're gonna get lol'd at for doing Leg Presses and no squats, but they're fucking fine
You should really try to get into Pull Ups instead of lat pulldowns though, pull/chin ups are KING. My only real concern is the order of stuff on Upper day. Bench/PullUps(downs)/OHP/Rows is prolly better since alot of your pulling muscles are stabilizers for your pushes
>>37749354
>>37749734
thanks
After 2 weeks of running for 45 minutes and doing some weight lifting, I have gained 6 pounds.
There have been no changes to my diet except for an increase in water intake.
What the hell is going on? How am I gaining so much weight? Plus my face feels really fat and bloated now.
Using this right now
A
Back Squat 3x5
Bench 3x5
Rows 3x5
Dips 3x8-10
B
Deadlift 1x5
Front Squat 3x5
OHP 3x5-8
Chinups 3xF
The overall goal here is to combine the aspects of SS and GSLP that work for me. I want to be squatting 3 times per week, but doing full effort back squats and deadlifts on the same day burns me out way too hard, so I thought front squats might be a more appropriate accompaniment to diddly.
Also, I'm not sure if I should switch OHP and Bench. I kind of like them the way they are, especially when the exercise afterwards is basically the opposite motion to them.
>>37746836
I'm too skinny but defintiely a lot lighter than I want to be. That much milk is too expensive for me anyway.
>>37751817
do Reg parks original routine instead of this abomination
http://oldschooltrainer.com/reg-parks-beginner-routine/
Could someone rate this routine? I'm an older beginner. Would like to make strength gains and hypertrophy gains. I want to be strong enough to easily help people move heavy shit, but looking good naked is at least as important.
I used Greyskull LP as a rough foundation and chose exercises I thought might help me meet my goals, though I haven't read the ebook yet.
The Rows / Pulldowns alternate each workout, otherwise they're A & B.
AxBxAxx
A:
>Bench Press 2x5, 1x5+
>Barbell Row / Lat Pulldown 2x5, 1x5+
>Squat 2x5, 1x5+
>Spider Curls 2x10, 1x10+
>Myotatic Crunches 2x10, 1x10+
>Cat Vomit 1x10
B:
>Behind the Neck Press 2x5, 1x5+
>Barbell Row / Lat Pulldown 2x5, 1x5+
>Deadlift 1x5+
>Incline Hammer Curls 2x10, 1x10+
>Myotatic Crunches 2x10, 1x10+
>Cat Vomit 1x10
>>37750586
How long were your runs? If they are of the long distance variation, you will become skinny fat, get abdominal fat because of the stress you put your body on.
Would explosive(but without risking rom) low weight dumbell workouts work?In the sense like hiit but with weight and exercises like ohp curls scullcrushers etc.I tried it a few times and I feel really tired after it and am usually done after less than 20 minutes.
Can i substitute barbell rows with cable rows or literally anything else that works the back?
fuck i hate barbell rows.
>>37752622
Lat pulldown is the suck.
Do chin up instead
>>37753427
Yes, any horizontal pull is an adequate replacement.
Generally can move more weight with barbell
>>37752711
Intensity can come from adding weight or adding speed.
Hey can someone critizise my program and not my english
A benchpress 1x5/3x5 90-95%
Deadlifts 3x5/1x5 80-85/90-95%
Sitting arnold press 3x6 building Up to 90%
Weighted dips 3x5
B squats 1x5/3x5 90-95/80-85%
Chinups 3x5
Sitting bycep curls 3x6
Cable pulldowns 3x8
Dumbbel shrugs 3x10
I alternate between volume days and intensity days wich is Why i put 1x5 and 3x5 and i go Every other day
I do abwork on both days if that matters
>>37753594
Oh fuck,i also do rows when i squat generally 3x6
>>37712691
what is the ideal number of days/hours per week to workout
I currently workout 5 days a week.
MWF = compounds and accessories, 2 hours total
Tu Sat = accessories only, 1 hour total
I was told that was too much recently. Is that wrong or should I adjust
also routine general
>>37753594
>>37753615
Shit.
Find and follow a real routine, not some bullshit that you made up. Do the real routine and don't change it. At all.
>>37753978
how old are you - 18-30 or 30+
>>37754154
19
summer so I have all the time in the world
>>37739953
what the fuck is this stupid shit I'm reading
Why
Why
but heavier lateral raises are supposed to really help with OHP
If you're alternating your main lift, make sure you do the first bench/OHP sets at full weight, and the second of the two at like 90% since they exhaust the same muscles
OHP you might need to microload
>>37753978
Sounds like a basic intermediate program workload, if you're still a beginner it's too much but nothing overwhelming
>>37754235
how do I know if I'm still a beginner
I'm weak as shit but I've been lifting for like 9 months. I started off with a shitty PPL routine and only just got around to getting a good diet down. Does that still make me a beginner?
9 weeks in to SL and bench is lagging behind other lifts. Should I add drop set/s?
>>37753559
If I'm too weak to do chin-ups/pull-ups at this point, should I keep doing the lat pulldowns or do assisted pull-ups instead, if my gym actually has one of those?
>>37712691
hey guys, could you check my form? I can never seem to straighten my lower back, could you help me somehow? I used to lift fucking 180 kgs, until my friend told me, I arch my back... been dropping since then and fucking up... started starting strength again and this is how I do my dl... is it too fucked up, or quite ok?
https://youtu.be/kEIZDSJqks0
>>37712691
Week 4 of Hypertrophy + Strength Maintenance
>back/bis and chest/shoulder/tri 2x a week.
>legs once but high volume/intensity workout
Day 1: 3-4x8-10 for major compounds minus deadlift (always 3-5x5 for volume, too tight with higher reps and DL for me is a strength exercise). Follow by accessory work.
Day 2: 3-5x5/3/1 based on energy and performance on day. Might do 5/5/5/3/1/1 and then spoto press for BP example. Always compounds followed by accessory work.
Been doing chinups for back, better gains vs closegrip pulldown. Filling out chest weakness with incline/decline press after flat. Can hit 235x5 for decline on most days and my incline is shit at 165-185x5 depending on energy. I've put on about 10-15lbs on my 8-10rep range in this time while maintaining strength. I noticed if I dont do a strength day I lose higher weight but low rep performance.
>>37741504
no throw leg PUSHing movents (squat) to PUSH workout
>>37755250
sorting it out into actually pushing and pulling movements is dumb.
>>37741504
just put it on pull day like you said and it ends up basically being upper/lower with back work counting as accessories and can go on either day.
>>37752711
I work out at home and do something svery much like that exclusively and have been enjoying some mad noob gains. The only difference being that I mostly stick with the heaviest free weights I have.
>>37738084
Yo TC
We spoke for a few hours last Friday. It really meant a lot to me - getting that off my chest and out of my heart.
I wish you all the best where ever life takes you. You're a great girl.
>implying
>>37736991
>>37736991
>>37736991
>>37736991
Can I get some input?
Some guy at the gym, guy's like some kind of Mussolini lost brother but swole told me compounds is all you need
>>37755575
>>37736991
ok, sure.
what exactly is your goal?
IDK why you wouldnt just do some intermediate program like madcow, or even a non-intermediate program like 5/3/1 and just throw in shit tons of accessories you wanna do.
First, doing compounds for 1x20 as a regular thing seems really random and not the most efficacious for strength or hypertrophy. as the conventional wisdom holds, if you are mostly interested in strength, do your compounds for 3-5 reps or so. If hypertrophy, do 6-12 or so.
With regards to the exercises, if I assume strength is your goal,
>fast reps till the 1x5 where i put max weight
so you max every time in teh gym?
for your A and B days, I think it would make more sense to organize them so that they are upper / lower body days, rather than what is there right now.
E.g.
A:
>squat
>deadlift
>chins / pullups
>rows if you want
>lat pulldown if you want
B:
>bench
>ohp
>chins
>rows
>dips
>tricep pulldown
>lat pulldown
>curl
and if you want another exercise, just do flat dumbbell bench.
BTW, for the lower day, I put rows and chins in again, as well as lat pulldowns, because upper back can typically take a lot of volume. obviously only do what you wanna do.
>>37755950
I want to have an aesthetic body and improve my boxing, I love looking at greek statues especially hercules.
I want to not only look good but be strong and fast
1x20 is for explosive power, then I do 1x12 and keep it explosive and then I end up with doing the max weight I can, I always try to put more if I'm able to
doing bench and OHP in the same day doesnt work, one will affect the other
>>37755995
>1x20 is for explosive power
this isn't a thing, dude.
"power" is maximally generated when you are doing exercises in the 1-3 rep range, e.g. clean and jerks, snatches, etc.
im not sure what boxers do for their strength training so you might be better off looking into that or looking somewhere where people know more about that specifically.
Since I just treat OHP as an accessory to my bench, im perfectly happy with it being a little weaker than it should be. But you do you.
>>37749225
help me fix if needed /fit/
>>37756053
EXPLOSIVENESS power, not like strength. Just to be more explosive(cant do PC's they fuck my shoulders and no one in rela life can teach me properly)
I mean, going down full ROM and then exploding up while squatting will give me more explosiveness on my legs no? at least it feels its been working
I know some guy that did what I was doing
>>37756053
but anyways, is it fine for aesthetics?
might consider adding some direct trap work out but it seems I'm hitting all the muscles?
>>37755105
pls form fix?
I've playing around with the routine with the help of people here and elsewhere. How does this look?
A – Chest/Triceps/Shoulders (Push)
Bench Press 5x5
Overhead Press 5x5
Incline Dumbbell Press 4x10
Pushdowns 4x10
Incline Flies 3x10
Shrugs 3x10
Dips 3xF
B – Legs
Squats 5x5
Romanian Deadlifts 3x10
Lunges 3x10
Leg Press 3x10
Leg Extensions 3xF
C – Back/Biceps/Shoulders (Pull)
Bent Over Rows 5x5
Lat Pulldowns 3x10
Dumbbell Rows 3x10
Hyperextensions 3x10
Barbell Curls 3x10
Preacher Curls 3x10
Lateral Raises 3x10
Lying Rear Delt Raises 3x10
Pullups 3xF
ABxCBxx
Any suggestions and changes? Also, what to add to legs? Where's trappy?
>>37752622
BTN press WILL CAUSE IMPINGEMENT.
Don't fall for the "just gotta have mobility, bro" meme.
Stick to strict press
>>37756249
For sure do shrugs on pull, and side lateral raise on push.
Other than that, not bad. A little high on the volume, imo
I would drop most of the 5x5 sets to 2x5 (optional, but you already have maxed out your strength response by this point, so stick to the volume sets for volume, obviously staying at a proper intensity) i would leave squats at 5x5 though. and for sure up the intensity on RDL.
Maybe something like 2x6-8 (doing double progression, bumping the reps up then adding weight to establish a new 6rm)
Doing a bit more low rep work for pull would help make it a little more symmetric.
Maybe instead of bw pull ups x f, you do weighted chin 2x5
Looks breddy gud, tho
>>37757215
Is it okay if I do PPLxPPL instead of PLxPLxx or will that fuck me up?
>>37755105
Still some lumbar flexion.
Focus on bracing.
lrn2 brace, and the spinal neutrality will come with it.
>>37757414
Too much volume for ppl
critic pls
>>37757822
Written by a dyel novice with minimal understanding of programming.
Just do ss, faggot.
Or read practical programming
>>37757867
i started with SS and then added accessories because I didn't think I was hitting enough of the other muscles
What in particular is bad about it?
>>37753578
Exactly explosiveness and speed.I remember reading about some bodybuilder talking how fast(yet hard) and as little as rest as possible helped him since this types of workout releases a lot of hgh.
A
Bench press 5x5
Incline Bench 5x5
Curls 5x10
Shrugs 5x10
Deadlifts 5x1
B
Pulls ups 5x10
Chin ups 5x10
Dips 5x10
Bent over shrugs 5x10
Barbell rows 5x5
C
Cable rows 5x10
Face pulls 5x10
Tricep pull downs 5x10
Cable internal and external rotation 5x10
Lateral raise 5x10
xAxCxAB
pls r8
I know it's weird. I can't do a lot of the common compound lifts due to shoulder/knee issues
Ave fit.
So I was doing GSLP with some accessory's and got decent results. Then I injured my knee which resulted a week off lower body stuff, followed by another 3 weeks of very little to no exercise and a lot of heavy drinking whilst on holiday. I tried to work out at hotel gyms but we all know they cant get you very far (I should've listened to Scooby and use resistance bands).
This last week I have been probing to see where Im at with main lifts and it has been disappointing with some lifts down 40%!
Is this a normal amount of strength lost over a break? And should I just reset completely on GSLP?
>>37757874
>fullbody
>not hitting enough of the ""other"" muscles
KYS
>>37757874
Just because you don't "feel the burn" doesn't mean SS isn't doing its job. If you wanna feel the burn, do 100 sit ups, 100 press ups, 100 body weight squats, and curl a tin of beans 100 times.
You'll feel it, but it won't do shit for your strength or muscle mass. Actually read the god damn book and do the gosh diddly darned programme before you decide to ruin it, as you clearly haven't.
>>37756114
Getting stronger will make you more explosive. Aside from that you can't really "train" explosiveness. Your capacity to display strength at speed is determined by a bunch of things you have very little control of and can't change. Like neuromuscular efficiency (the ability of your brain to send a message to your nervous system to send a message to your muscle tissue to "contract NOW"), and your muscle fibre distribution (which is basically set in stone.)
