You think you're smarter than me?
Well then show me the routine you would recommend a beginner
>>37776487
Greyskull lp :^D
monday: biceps
tuesday: abs
wednesday: triceps
thursday: back and shoulders
friday: calves
>>37776506
Not sure if b8 or legit DYELposting
Summertime can be so confusing..
ss + gomad
AxBxAxxBxAxBxx
A
3x5 highbar squat
3x5 OHP
3x5 weighted chinups
B
3x5 deadlift
3x5 bench
arms&abs
>>37776487
Any routine that doesn't involve lower body.
>>37776612
THE CHOSEN ONE
>>37776636
>3x5 deadlift
>no back work on B.
>arm isolations
>ab isolations
3/10
>>37776751
nothing wrong with doing sets across with deadlifts. the 1x5 thing in SS/SL is just because legs are already tired from squatting
>no back work on B
>deadlifts
do you even lift
>arm isolations
>ab isolations
fat t-rex detected
>>37776487
Honestly, I don't usually reply cause it takes some time. But that pic mixed with your want has moved me.
I train a lot of hypertrophy, mixed in with heavy lifting. I'll post my chest day routine (witch includes tri and shoulders) and my advice would be to try and replicate it with lighter weights.
Inclined bench: 135lbs x15, 185lbs x15, 225x15, 325x12
Flat bench: 135lbs x15, 225x15, 315x10, 225x15, 135x15
Declined bench: 135lbs x15, 225x15, 315x12, 365x8, 225x15
Inclined dumbell Flys: 30 lbsx 15+ 15 press, 40x15+15 press, 50x15+10 press
Inclined dumbell press: 50x15, 60x15, 70x15
On to tris (don't worry,we come back to chest)
Rope tricep pull down: 95lbsx 20, 80 lbsx 25, 70x30
Super setted with,
Single arm pull downs: 20lbsx 30,25x25, 30x20
Then more tricep pull down static : 50x15x2, 95x15
Then overhead tricep press: 40lbs x35, 50x15, 60x15
Dips x 70
Tricep pushups X 60
Tricep pull up x 30
Then we moved on to shoulders
Started with shrugs: 460lbs X 50, 410x50, 360x75, 270x 100
Then side arm raises: 20lbsx 15,14,13,12...1 (120)
Front arm raises: 20lbsx15x3
Moved on to abs:
Did 500 reps of various weighted ab movements
+ 100 leg raises
Then back to chest:
Machine Flys: 280lbs x15, 250 x15, 225x15
Cable Flys: 140lbs x15, 150 x15
Flat bench: 135lbs x15, 185x15, 225x10
Inclined bench: 135lbs x15, 225x10
Declined: 135x15, 225x15, 275x8
Machine press: 240x 15, 220x 15, 200x 8
>>37776487
8 hour long workout
Eat a dick ripplet tits
>>37777865
sorry, i have a life.
>>37776487
The fit roll sheet gives you gains all around, not just in your squat and bodyfat.
>>37776791
>>no back work on B
>>deadlifts
>do you even lift
Do you even not fit through doors? Deadlifts don't hypertrophy your back.
I bet you have a fucking poverty bench, due to not having huge lats and biceps.
>>37778290
No, you don't. You have an existence.
Training that hard; now, THAT is life.
>>37778300
>there are people here who don't do their winks every day
Never gonna make it, HEEEEEEHAWWWWWWWWWWWW
ITT: 24 hour fitness personal trainers
A
>EZ bar skullcrushers 4x10
>Barbell curls 4x10
X
>consume a small shake with some protein and some simple carbs.
B
>Dumbbell triceps extensions 4x15
>Hammer curls 4x15
AXBXAXBXAXBXAXBXAXBXAXBXAXBXAXB for eight hours straight, whatever it takes.
Your move.
SS is a meme troll routine designed to make you fat and unaesthetic.
>>37776580
>summer
>>37778335
>hypertrophy
there's that meme again
>>37776487
Just get in there and give 'er and that's literally better than SS.
>>37779442
Sort of this, but shoulders with legs and arms on both chest and back, because i want to hit chest twice a week tbqh
>>37779371
Underrated
>>37779442
Why not just do PPL?
>>37776487
A:
>Squat 3x5
>Ohp 3x5
>Pullups 5x5
B:
>Deadlift 5x3
>Bench 3x5
>Rows 3x5
C:
>Farmers Walk 3xf
>Clean 5x3
>Curls 5x5
Take at least one rest day after each but no more than two consecutive rest days.
Add 5lbs to upper body lifts and 10 to lower each session.
>>37778335
Deadlifts have made my spinal erectors thick as fuck. Maybe not 2 plate deadlifts, but 5 plate deadlifts do.
>>37776791
>the 1x5 thing in SS/SL is just because legs are already tired from squatting
False. If you can do several sets of 5 of deadlifts, you're not doing them at your 5 rep max.
>>37776487
One of the biggest clues that /fit/ is full of total beginners (probably ones it highschool that want to look good for prom or something stupid) or never-lifted shit posters is the amount of time they spend arguing about beginner routines.
Mention Starting Strength and these dumbasses nitpick a bunch of stupid shit their says they have no idea what the program actually is, or for some reason expect it to be some kind of grail routine that they do for their entire life.
I think the funniest one is that they probably go to the gym once or twice, meaning they're still teaching their nervous system to fully activate their muscles, meaning they aren't even beginning to stress their muscles, and are like, "Oh, this is too easy, I should do that Ice Cream fitness junk and add a billion accessories every day because I'm not tired at all." Then they're fucking surprised when a few months of irregular gym attendance later they're no longer easily adding weight to their main exercises (or don't even realize they're supposed to be doing that because they have no fucking clue what the program is) or it gets hard and they quit.
So anyways, my actual question is to find out what the beginner's fitness goals are. Unless their fitness goal is to stop being a landwhale (diet, take 30 minute walks 3-5 times a week, mix in mild jogging as they lose weight); or a pure endurance sport, the answer will probably include strength training.
For a beginner, strength training should focus on major compound movements, and progressively increasing resistance regularly. Full body every other day is fine, so is a two or three part split six days a week, though this probably needs more careful planning and understanding. For the vast majority of sports, there should be a heavy emphasis on lower body.
>>37777865
This is one of the saddest things I have ever seen posted on /fit/.
Anyone with a schedule that allows for this should kill themselves for being a friendless wonder.
Anyone who thinks this sort of volume is necessary for gains should kill themselves instead of suffering and never making it.
>>37778290
I'll take "Things dyels and fatties say" for 500.
