Previous thread >>36630564
>happi edition
Check out our new sticky!
>http://fitsticky.com/
>Novice Programs & Routine tips
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
>A
Myo rep Squats, Bench, Rows.
>B
Myo rep Deadlift, OHP, Chinups
>C
Sprints or jogging (3-4 miles), abs, curls sometimes.
/Fin.
>>36649353
Yo TC
Currently on a savage cut, getting to the point where I need to lighten the squats up on SS.
IIRC Rippetoe recommends going 3x5 on Wednesdays at 70% of Mondays weight. In that same vein, what are your thoughts on this:
>A:
Squat 3x5
Bench 3x5
Power clean 5x3
Accessories
>B:
Deadlift 1x5
Press 3x5
Paused Squat 5x3 @ 80% 5RM
Accessories
I know this will slow down squat progression, but on a deficit this deep I'm actually thankful for that.
You made your own sticky? You FUCK
AND YOU FUCKING CALLED IT FIT STICKY?
>>36649423
>myoreps
oh boy oh boy oh boy is this meme alive again?
>>36649353
>http://fitsticky.com/
>no links to ditillo2
>no links to myosynthesis
fucking dropped
>>36649501
>is this meme
It works in the right context.
For me:
>quick
>autoregulated
>balance of hypertrophy and strength
It gets it done. Not sustainable forever, but it is a decent system for getting in and out.
>>36649353
fuck off degenerate
PUSH A
BP 5x3
BP AMRAP 80% of working set
Seated dumbell press 3x10
Weighted dips 3x10
Cable crossover 5x10
Lying tricep extension 5x10
Lateral raise 5x10
PULL A
DL5x3
DL AMRAP 80%
Chin ups 3x10
Chest supported rows 3x10
Shrug 5x10
Barbell curl 5x10
Cable rear delt fly 5x10
LEGS A
Squat 5x3
Squat AMRAP 80%
Good mornings 3x10
Leg press 3x10
Hyperextensions 5x10
Seated leg curl 5x10
Standing calf raise 5x10
PUSH B
OHP 5x3
OHP AMRAP 80%
Incline Bench 3x10
Narrow grip bench 3x10
Machine fly 5x10
Tricep pulldown 5x10
Cable lat raise 5x10
PULL B
Snatch grip DL 3x6-8
Snatch grip DLAMRAP 80%
Barbell row 3x10
Pullup 3x10
Dumbbell row 5x10
Incline dumbbell curl 5x10
Machine rear delt fly 5x10
LEGS B
Front squat 3x6-8
Front squat AMRAP 80%
RDL 3x10
Glute bridge 3x10
Dumbbell lunge 5x10
Leg extension 5x10
Hanging leg raise 5x10
PRs:
BP: 185 lbs
OHP: 120 lbs
Squat: 275 lbs
DL: 340 lbs
5'11" 185lbs
2.5 weeks into this program, eating 3.5-4k calories a day, any tips?
anyone have experience with coolcicada's PPL routine?
>>36649588
>any tips
yeah, don't do this shitty ass routine you scrawny weak fuck
>>36649432
>>36649463
The plan is to have it as the main sticky here on the board, once it's finished.
It's nowhere near finished yet, though. But the content there is already detailed enough for helping people who need help with their routines.
>>36649429
That looks pretty good to me, yes.
>>36649526
I'd give a read on those websites, thanks.
>>36649618
Waste of time unless you're roiding.
>>36649655
>The plan is to have it as the main sticky here on the board, once it's finished.
You fucking bitch... That is a takeover and you want to make money of it. I see your evil plans. Whats wrong with the old one? How you gonna make this one the new one?
>>36649674
How would I make money without any type of advertisement or donation system though?
>Whats wrong with the old one?
Old. Out-dated. Not enough info about training or programming (90% of it is teaching you how to count calories and how you should lift weights to lose weight... I mean, the content there is great, but cmon).
>How you gonna make this one the new one?
First finish it.
Then just talk to the mods. The decision is theirs at the end of it.
But really, the main objective with it is for me to be able to quickly link people stuff when they ask the same old questions, instead of having me have to write a dissertation on the same stuff over and over again (as I've been doing in the past months).
If it actually gets stickied in the board, that's a bonus.
>>36649634
that's not helpful at all
>>36649588
>>36649772
How about:
Read the (new) sticky.
>>36649743
>>36649655
no one wants you here. Your "info" is shit. Leave and don't return.
>>36649743
post your body and prove why anyone should listen to you
>>36649783
Newfag, please.
>>36649792
Retard, please
trappy threads always turn into incessant bickering and whining
>>36649791
>you should listen to people who have a good looking body (from roids)
>the value of a coach comes from him looking good (not actually knowing shit and giving good advice)
N E W
E
W
>>36649815
>implying you need roids to look good
D Y E L
Y
E
L
>>36649791
Do I look good enough to coach you, anon?
>>36649588
PPL is kind of a meme, brah. Unless you're on the juice.
Are your PR's 1 rep maxes? If so, you're still in the realm of novice linear progress. If you haven't already, take a look at PHUL/CLP for 4 day programs or PHAT if you have 5 days to lift.
Or you can sub out the second set of PPL for an U/L split - PPLxULx. Trappy's got an example floating around somewhere.
If those are your 5RM's and you can handle that volume, and your sleep/food game is top notch, keep on keeping on.
>>36649815
coach should not be a fucking anime-obsessed tranny weeaboo
>>36649860
If trappy cunt is a respected lifting coach I would listen to it, as it is, not so much
>>36649791
>subtle troll for fresh Trappy pics
Going to be moving to a new place with an actual gym in a few months, but till then I'm stuck with Dumbbells that max out at 50, a bench with no barbell, a lat pull down/row hybrid machine, leg press, and an incline press machine. Anything I can do with this setup in the meantime?
>>36649890
Then don't listen to me, instead of making a scene here. No one cares whether or not you take advise from me or not.
The "proof" to "why anyone shoud listen to me" is literally in the content and advise I write. You can judge that by yourself, http://fitsticky.com/
>>36649872
I don't even watch anime tbqh.
>>36649918
Will you have no access to barbells?
>>36649946
There are no barbells, no. It's a neighborhood gym. Bunch of treadmills and token weightlifting equipment.
>>36649353
>/fitsticky.com/
>tm listed as linear routine
periodization doesn't have to be weekly-monthly, it can be daily too (like in tm case which is based on daily undulating periodization)
so tm technically is a periodized template
splitting hairs here i guess
>>36649353
Hey trappy !
I am currently running Greyskull LP. Is it okay if I always do the same 3 accessories after the main lifts ? Also, one of gym bros told me that If i train the same muscle 3 times per week it may stunt it and it may not grow. Is it total Broscience ?
My accesories are: dumbbell shoulder press 3x8-12
Cable Tricep Extension SS with lateral pull down 3x8-12
DB Supinating Curls or hammer Curls 3x8-12
Sometimes I do Cable Flies.
Also on the AMRAP set, I lose form...Should I count this or should I just count the reps with proper form ?
Trappy I'm doing SS, stats are shitty but improving. I hit 155 squat last time, and I failed the very last rep. Should I still increase to 160? Is it really okay to add every single time, even though I'm squatting every session?
Also, I've seen you say heavy lateral raises are a good accessory, so I did them last time and am going to incorporate them. How heavy? Meaning, like 3x8 or heavier?
Last couple if I may, is it a meme to do arm accessories or is it being a meme a meme? I do the sticky SS, which calls for chins and dips, and so I've been doing those. Should I add any accessories or core oriented workouts?
Finally, how can I be sure I'm setting the bar down okay on deadlifts? Unless I missed it, it didn't say how I should go about it in your post about deadlifts. I did see not to let it bounce, but that's it.
much appreciated Trappy I love you
>>36649946
Why do you keep posting here you fucking freak? We don't want you here. Stop fucking posting
>>36650490
>Should I still increase to 160?
Yes, or you could increase to 157.5 (assuming this is lbs).
>Is it really okay to add every single time, even though I'm squatting every session?
Yes, you get strong really fast.
>I've seen you say heavy lateral raises are a good accessory, so I did them last time and am going to incorporate them. How heavy? Meaning, like 3x8 or heavier?
3x8 is fine. I always advocate for doing heavy lateral raises, instead of worrying about "isolating" the muscle. In fact, in my opinion, it's much more benefitial to actually not try to isolate a single head of the deltoids, and actually take all the benefits to also strengthen your front and rear head, and your traps. Think of it as a compound movement, of some sorts.
I also would recommend bending the arms to around 90 degrees and using even heavier weights.
What we do in my gym is that you do 8 normal reps, touch and go. Then you do 4 more reps, but waiting as long as 5-10 seconds between each. This will increase the effort and endurance for your deltoids and traps, and gives a pretty massive pump and allows you to go over what would usually be your failure point.
Remember to always keep your thumb higher than your pinky, though. This is important to avoid supraspinatus tendon injury.
If the weights start getting really heavy, remember to warmup with light dumbbells first.
>Last couple if I may, is it a meme to do arm accessories or is it being a meme a meme?
Triceps accessories aren't very necessary, but curls are good. Rip actually does recommend curls himself.
See http://fitsticky.com/starting-strength for an example of how I'd add accessories to the program.
>Finally, how can I be sure I'm setting the bar down okay on deadlifts?
Here: http://i.imgur.com/72ZbxQt.jpg
4chan is being a bitch to upload pictures recently for some reason.
>>36650011
It's listed as "weekly progression", not linear progression.
Pls R8
Monday
>Back Squats: 5 x 5 ramping
>Bench Press: 5 x 5 ramping, 1 x 10 dropset
>Deadlifts 5 x 5 ramping OR Row 5 x 5 ramping
>Incline Dumbbell Press: 2 x 15
>Calf Raises: 3 x 30
Wednesday
>Back Squats: 5 x 5 (using 50 lbs less than Monday)
>Good Mornings: 4 x 10
>Standing Overhead Press: 5 x 5 ramping, 1 x 10 dropset
>Dips: 3 x 15
>Curls: 3 x 15
Friday
>Back Squats: 5 x 5 (using 20 lbs less than Monday), 1 x 10 drop set
>Spoto Press: 5 x 5 across
>Clean High Pulls: 5 x 5 ramping
>Straight Arm Pullovers: 2 x 15
>Chins: 4 x 12
>>36650872
Stop posting we all hate you
>>36650151
>Is it okay if I always do the same 3 accessories after the main lifts
That's what most people usually do.
>If i train the same muscle 3 times per week it may stunt it and it may not grow
Utter broscience.
>Also on the AMRAP set, I lose form...Should I count this or should I just count the reps with proper form ?
Count all completed reps (with no help from spotters).
However, make sure you improve your form. You don't want to end up developing an injury.
If you can't do AMRAP with good form until failure, go one rep before failure.
>>36649989
Maybe something like this:
AxBxAx
BxAxBx
A
DB Bench 3x5
Closegrip DB Bench 3x6-8
Lat Pulldown 3x6-8 (chinup grip)
DB Supinating Curls 3x8-12
Leg Press 3x5
DB Deadlift 3x6-8 (DBs in front of you)
Back Extensions 3x8-12
B
DB OHP 3x5
Incline Press machine 3x6-8
Cable Rows 3x6-8
Hammer Curls 3x8-12
Leg Press 3x5
Split Squat 3x8-12 or DB Romanian Deadlift 3x8-12 (DBs in front of you)
Back Extensions 3x8-12
>>36649989
>>36649918
Actually >>36651015 swap the incline press machine with the closegrip DB bench. So closegrip on B, incline on A.
>>36650884
Seems good. What is your progression plan? Adding weight on monday?
I'd recommend doing the OHP before the squats on wednesday, or at least before the goodmornings, but that's personal preference and doesn't really matter much.
>>36651072
Why won't you leave
>>36649353
Im new. Could use advice
Monday: Bicep / Back
Chinups F X 4
Incline Curl 10 x 4
Hammer Curl 10 x 4
Cable Row 12 x 4
Lat Pulldown 12 x 4
Reverse Machine Fly 12 x 4
Add in Barbell Curl 10 x 4 if you feel like you can take it
Tuesday: Chest / Tricep
Pushups f x 4
Incline Benchpress: 10 x 4
Normall Benchpress 10 x 4
Chest flys ( preferbly cable ) 15 X 4
Tricep Cable Pulldown 15 x 4
Dips ( targetting triceps ) F x 4
Two Arm Tricep Extension f x 4
Wednesday: Legs
Squats: 10 x 4
Standing Calf Raise f x 4
Leg extension 15 x 4
Lying leg curl 15 x 4
Leg Press 10 x 4
Thursday: Shoulder / Traps
Dumbell Shoulder Press: 10 x 4
Lateral Raise 15 x 4
Front Dumbell Raise 15 x 4
Upright Row 15 x 4
Shrugs: f x 4
Arnold Dumbell Press 10 x 4
Friday: Repeat Monday
Saturday: Repeat Tuesday
Sunday: Repeat Wednesday and Thursday
>>36651119
Start here http://fitsticky.com/novice-programs/
>>36651072
>Seems good. What is your progression plan? Adding weight on monday?
yea, monday sets the pace for the rest of the week. 5 lbs weekly on squats and bench; 10 lbs on deads; 2.5 lbs on OHP and rows.
>>36651119
Trappy this is you with your trip off. >>36651132
Faggot. How many times do I have to catch you. Get out.
>>36651119
>F X 4
>12 X 4
IT PUTS THE SETS BEFORE THE REPS OR ELSE IT GETS THE HOSE AGAIN
also routine sucks
it will make you sore, but that doeesn't mean you'll grow (maybe some initial grow, but you'll soon get stuck like the rest of natty bros who use pump-and-burn routines)
>>36651187
But what if he is planning on doing sets of 4 until he can't do anymore? Legit secret training strats, boys.
>>36651187
It's not real you dummy, trappy fag chan posted that with his trip off so he could reply with that link he made. He does it all the time
Pull-ups
Push-ups
Dips
Handstand kick-ups
Horizontal rows
Hill sprints
Various ab exercises
What body parts are being neglected if a beginner were to stick to those exercises? Assume push-ups with elevated feet to hit the deltoids.
I have a gym membership but I don't want an excuse to be lazy for when I'm traveling.
Any input would be great
A:
Squat
DB Rows
OHP
Shrugs
1 abs exercise
2 accessories
B:
Squat
BB Rows
Bench
Incline DB press
1 abs exercise
2 accessories
AxBxAxx
BxAxBxx
main lifts: 3x5
a's: 2x10
is this too little or too much?
>>36651255
Legs and posterior chain. Add something more, like pistol squats or sissy squats, and glute/ham raises or back extensions... maybe jumps too.
>>36651292
Looks good for a novice. Just missing the 1x5 deadlifts.
Add weight on every workout to the main lifts, and you'll see great results.
You can log your strength progress on symmetricstrength.com or strengthstandards.co
>>36649353
Please let me know how this is:
ABCABCx
>A
Bench 5x5
Pendlay Rows 5x5
OHP 5x5
Pull-ups 5x5
BB curls 3x12
Skullcrushers 3x12
>B
Squats 5x5
Deadlifts 3x5
Stiff Leg Deads 3x6
Calves 3x12
>C
Powercleans
Sprints Routine
>>36651319
My only regret is that you'll never know how bad I want to kill you.
>>36651319
Please kill yourself and leave
>>36651255
>>36651292
>>36651348
You people are so fucking stupid you deserve trappy chan.
>>36651349
>>36651352
>Murdermind
Fuck b.r.e.h. I want to kill trappy so badly. Honestly would throw him off a cliff.
I need halp guys.
I've been lifting for three months and I've been running a modified phat routine. Progress has been great but I feel like this routine isn't making the most of my capabilities. I went from not being able to life 1pl8 to benching 2pl8 on strength days.
I split upper body strength into 2 parts and same with chest, tri, bicep hypertrophy day. I only hit legs once a week because my effay cloths weren't fitting properly. I've also added some planks and dragon flags.
Here's my routine:
Sunday (Strength Day):
Bent over rows 3x5
Pull downs 4x8
Bench Press 3x5
Weighted dips 2x10
Monday (Strength Day):
OHP 3x8
Cambered bar curls 3x8
Skull crushers 3x8
Squats 3x5
Leg curls 2x8
Planks 3x90s
Dragon Flags 3x10
Tuesday (Back and Shoulders Hypertrophy Day):
Bent over rows 4x12
Pull ups 3x12
Seated cable row 2x12
Dumbbell rows 2x15
Close grip pull downs 2x20
OHP 3x12
Upright rows 2x15
Side lateral raises 3x20
Wednesday (Chest Hypertrophy):
Bench Press 4x12
Incline Press 3x12
Hammer strength chest press 3x15
Flies 2x20
Planks 3x90s
Dragon Flags 3x10
Thursday (Tri & Bicep Hypertrophy):
Cambered bar curls 3x12
Dumbbell curls 2x15
Skull Crushers 3x12
Cable press downs 2x15
Tricep kickbacks 2x15
>>36651380
Took me 3 months to hit 2pl8 bench press
>>36651221
idk bruv, most beginners post routines like these
>>36651380
>squatting once a week
Stopped reading there.
Young trappy, if I've been doing SS for around 3 months now could I start a compound heavy PPL split twice a week? Like PPLPPLR. Also, what would you recommend a compound heavy beginner PPL split routine look like? If you respond I'll save the image for future use for everyone.
>>36651370
Glad to see I'm not alone.
>>36651380
You're an idiot and your routine is shit
>>36649353
i've been doing this routine from the general
http://oldschooltrainer.com/reg-parks-beginner-routine
i've been doing it a few months now, and i just feel like im not making any progress at all, is the routine worse than i thought or am i not going heavy enough on the weight / not eating enough?
>>36651402
No look at the post times. He's been caught doing this tons. He asks an obvious setup question them immedtiiately responds to
It.
>>36651348
Not terrible. You're basically trying to run a fucked up Candito Linear Program while doing explosive work on your off days.
Honestly, your program sucks. 5x5 bench followed by 5x5 press? You're going to stall out quick on your overhead press, no joke. I'd suggest:
>A
Bench 3x5
Rows 3x5
Press 5x3 (more sets with fewer reps will allow you to keep progressing press linearly)
Pull-ups 3x8
Barbell curls 3x8 (going lighter on reps here will allow you to move more weight)
Lying Tricep Extension 3x8 (just a better exercise than skull-crushers)
>B
Squat 3x5
Deadlift 2x5
Stiff Leg Deadlift 3x6
Powercleans 5x3
>C
Jump rope 20 min. (this is honestly better to build up your calves then calf raises)
HIIT sprints.
ABCABCx
Increase Bench/Row/Squat by 5 pounds every session.
Increase Deadlift by 10 pounds every session.
Increase all other lifts by 5 pounds a session until you feel like you're starting to stall, then increase by 5 pounds a week.
This routine can carry you to early-intermediate territory if you're on top of your sleep/food.
>>36651444
>He's been caught doing this tons.
Except this never happened.
>>36651408
you're an idiot as well
Doing SS for 3 months an already wants to switch.
Until you hit 1/2/3/4 don't stop. >>36651458
It just did you white knighting faggot
>>36651319
>>36651292
Forgot to mention that I am unable to deadlift. Because.
>>36651367
Thanks. Do you mind telling us why?
>>36651467
M80 I just wanna reach ottermode as quickly as possibly and I don't have a lot of time to do full body plus accessories three times a week because the gym sessions take too long. PPL seems more convenient. What's 1/2/3/4?
>>36651469
Because why are you trying to re invent the wheel? Do SS or SL until you are strong then switch to an >>36651494
intermediate program or a PPLx. Stop making up bullshit routines.
>>36651494
Wow this is sad
>>36651348
This is good >>36651452
All I would change is actually do BAC instead of ABC, and have a rest day in between.
>>36651419
What do you mean "feel"?
Is the weight increasing on every workout? Have you followed the steps from the "Getting stuck and getting unstuck" section from here http://fitsticky.com/novice-programs/ ?
If you did all of that, and you're just stuck, it might be time to move on to something from http://fitsticky.com/intermediate-programs/
>>36651469
I'm not sure why you're unable to deadlift, but you should at least do back extensions then.
>>36651408
You could do whatever you want.
But why?
SS has faster progression than you ever would get from PPL, and the higher frequency of fullbody training leads to more muscle development for beginners.
If you're just tired from doing fullbody and wants to do a split, because fun, then sure, that's acceptable. Progress will be slower but at the end of the day, you should do what's fun and keeps you motivated.
Visit http://fitsticky.com/intermediate-programs/
And http://fitsticky.com/texas-method/
Also, PPLPPLx is a meme split for roiders. Look into PPLxFx or PPLxULx instead.
>>36651529
Other sources on the internet say beginners can do PPL, they just focus on compound movements for strength, just like SS. Difference is it's across three days twice a week with a little more isolations to help with aesthetics while the compounds take care of strength. What's so sad about that? Seems like the best of both worlds.
>>36651567
Im doing a PPLx so i know all about it. Its just not as ideal for beginner strength gains as SS or SL would be. When you are starting out you need to establish a base level of strength and these time tested programs are the way to do it. Why are you afraid of them?
>>36649353
Reposting from the previous thread, because need feedback soon
I would really really appreciate feedback on my routine, as I had to work with a lack of a proper squat rack, and some repeat back injuries and bad knees from my military service days.
Goal is mainly losing weight without losing mass
I am at 6'5'' 280lbs
Home gym + bad back "Masterrace"
A:
2x10 back hyper-extensions
3x5 lunges
3x5 pull-downs
3x5 benchpress
2x10 bicep curls
wristwork
+
10min HIIT/ 15min LISS cardio (rowing machine or run)
B:
2x10 back hyper-extensions
3x10 squats
3x5 dumbell rows
3x5 dumbell OHP
2x10 bicep curls
wristwork
+
10min HIIT/ 15min LISS cardio (rowing machine or run)
week looks like either:
ABxABx
or
ABAxBAB
diet is keto (<20gr glucose per day) intermitting with soft carb-up periods (Not a pig out, but just a day where I will have some fruit, or a cup of juice, maybe a slice of bread or some pasta - SOME, not a kilo)
generally running a 1000-1500 cal deficit
I was in a pretty bad rut prior to starting but have been doing this and feel much better, but feel like I am not fully back on track to my potential
>>36651597
Idiot
If youre fat you loose weight with proper diet. keto is a meme just like you. Your routine is garbage. Do SS or SL. Ps i fucking hate you just like every other dyel faggot here.
>>36651452
>Not terrible
>Your program sucks
lol
but thanks, makes sense. I wasn't too worried about the reps and sets in this instance because I evolve it based on stalls and what I need as the sprinting season moves along.
>>36651596
I'm not afraid, it just seems sorta slow. I'm doing what I need to do and I'm getting gains, but I also wanna focus on aesthetics in addition to strength, so I load some accessories like crunche, curls, and lateral raises. The deal is they take up some time and I can't be in the gym for like an hour and a half when I'm in college.
>>36651640
>sorta slow
That wins the race
>I'm getting gains
What are your numbers cause i doubt it
>focus on aesthetics in addition to strength
Get strength first then aestitics will come
>can't be in the gym for like an hour and a half when I'm in college
This is a lie, im in college and i gurantee you you can find the time. Cut out some other bullshit from your life and youll be fine.
>>36651380
The problem with PHAT is that Layne Norton is enhanced and you're not. When you're natty, strength is size - without steroids/decades of training it's better to focus on lifting heavy as fuark instead of falling into the 15-20 rep range.
I'd suggest changing around your strength days to be much more intense, like lifting the two strength days from CLP. Go as heavy as you possibly can, no fucking around.
>Sunday (Lower Strength)
Squat 3x6
Deadlift 2x6
Leg curls 3x8
Suit-case Deadlift 3x8
>Monday (Upper Strength)
Bench Press 3x6
Bent Over Row 3x6
OHP 1x6
Weighted Pull Ups 1x6
Weighted Dips 3x8
Definitely plug a day of rest in here, then:
>Wednesday (Back and Shoulder Hypertrophy)
OHP 3x8 (80% 6RM)
Bent Over Rows 4x12 (70% 6RM)
Dumbbell Rows 3x10 (GO HEAVY)
Weighted Pull-Ups 3x12 (70% 6RM)
Lateral Raises 3x12 (GO HEAVY)
Face-pulls or cable pulls for rear delts 3x12
>Thursday (Chest Hypertrophy)
>Personally I haven't seen much chest pump from flat barbell bench
Weighted Dips 4x12 (70% 8RM)
Flat Dumbbell Bench 3x12
Incline Dumbbell Bench 3x12
Chest Flies 3x10 (GO HEAVY)
>Friday (Tri/Bi Hypertrophy)
Lying Tricep Extension 3x12
Barbell Curl 3x8 (GO HEAVY)
Dumbbell Curl 3x12
Reverse Curls 3x12 (use the cambered bar, it blows your forearms the fuck up)
Cable Press Down 3x12
Hope this helps, good luck brah. Grats on 2pl8 btw.
>>36651640
Stop responding to angry assblasted retards. There are plenty of examples of good splits in the links trappy posted to you, just take something there, customize and bee yourself.
>>36651704
>muh hug box
Ya just listen to the tranny spoon feeding you garbage routines.
>>36651624
Nice meltdown
>>36651771
I will openly admit im mad, i hate coming into this thread and seeing how dyel all these people are and the fact that they are taking lifting advice from a 100lb tranny makes it all the crazier.
Can someone give me a 4-day texas method? Prefereably upper.lower split and 2x weekly deadlift.
>>36651597
>Home gym + bad back "Masterrace"
Gonna suggest you start doing some yoga for your back, bro. And if you're serious about a home-gym then buy a power cage off amazon ASAP.
For yoga: http://www.amazon.com/Integral-Yoga-Hatha-Swami-Satchidananda/dp/093204042X
For rack: http://www.amazon.com/Titan-Power-Squat-Deadlift-Bench/dp/B00GHNLK9E/ref=sr_1_1?s=books&ie=UTF8&qid=1459830623&sr=8-1&keywords=titan+power+rack (this rack is 80 inches high, just high enough for someone your size)
When you get a power-rack I'd go with Starting Strength just to get back into the motions/rebuild your depleted strength base. Shouldn't take you more than a few months. Your routine isn't bad in the meantime - especially since you're focused on weight loss. The only change I'd recommend is to do only LISS cardio after lifting. Move HIIT + another LISS cardio session to your rest days.
I'd go with ABxABx - make haste slowly, y'know?
>diet is keto (<20gr glucose per day) intermitting with soft carb-up periods (Not a pig out, but just a day where I will have some fruit, or a cup of juice, maybe a slice of bread or some pasta - SOME, not a kilo)
Keto is a solid diet when you're at high bodyfat - used it myself to drop from 430 to 350. The only suggestion I have is to structure your carbohydrate intake around your workouts - 10-20 grams before and 10-40 grams after (no more than 50 grams total, daily). Good luck, brother.
What accessory can I add to Stronglifts on a heavy long term cut ?
>>36651072
I'm doing 160 now. Just in case, you said load by 2.5lbs; do I just keep an uneven 2.5 on one side if I need to? I did one set of 160 but I'm kinda spooked desu about the rest
>>36651860
Turkish get ups
>>36651319
>Legs and posterior chain. Add something more, like pistol squats or sissy squats, and glute/ham raises or back extensions... maybe jumps too.
Thanks.
>>36651367
Okay
>>36649353
>After 2-4 weeks in phase 1, the Power Clean should be introduced
do you take the same approach to the beginning and start with the bar until you find it tough? what kind of progression should you be aiming for, squat or deadlift or OHP/bench?
>>36651783
Pic
Visit http://fitsticky.com/texas-method for more
>>36651957
No, you don't add weight just to one side. You microload. See http://fitsticky.com/faq/
If you managed one set, then you progressed. Don't worry too much about missing the later sets. Take a break long enough between each set and it's gonna go well.
>>36649353
What routine would be suitable for a boxer
>>36651689
Thank you, dude! Looks like a solid routine.
PHAT gave me all sorts of tendonitis.
I really feel like I was starting to damage myself by doing PHAT. After every workout I felt like shit.
>>36652111
You start with the bar to learn the technique, then add a bit of weight. The objective with the power clean, for the first few workouts, is to get the technique right. Don't worry too much about progressing really fast with it, focus on proper form.
Once you start actually progressing with it, it's usually gonna go up in a similar fashion to the bench press.
Visit http://fitsticky.com/how-to/ for a handy "how to power clean" guide and a playlist of klokov teaching the clean.
>>36651860
You don't do memelifts on a heavy long term cut.
>>36652163
Start with http://fitsticky.com/starting-strength
>>36652133
yeah I actually failed the last rep of the last set again. I think it's a mental thing.
My legs are kind of achey now b-but I'm fine
>>36649353
What are your thoughts on this one?
http://scoobysworkshop.com/advanced-workout-plan/
I've been doing it for a while and it's ok.
Can I do PH3(minus bloodflow restriction/memes) despite barely breaking the recommended 300 wilkes? Will I fuck up my body beyond repair? Should I run two candito S/H before hand? Is there a better routine out there for a strength/hypertrophy goal?
>>36652194
If you manage the first set, you succeeded. It means you're strong enough for that weight.
If you missed the later sets it's usually just an endurance / lack of energy / mentality issue. It happens all the time, don't sweat it too much.
>>36652210
>"I have come up with a good general purpose workouts that give the most benefit with the least risk for the largest number of people"
He sums it up there.
It's a workout routine for couch potatoes who don't have access to a gym for whatever reason, and it's "low risk".
It's something that will take you out of the sedentarism, but for the purposes of getting strong, it's just not good enough.
He does spout some big broscience there though.
>"here you are only working out one muscle group in a day. This is so you can work it out longer to get maximum gains."
This is pretty dumb tbqh. At this point it has been proven multiple times that frequency > volume, specially for novice lifters. That's why SS works so well, even though the volume for each muscle group at the start of the program isn't high. I've talked about this is pretty deep detail here http://fitsticky.com/novice-programs/
Also, the "tempo" thing has also been proved broscience. For maximum muscle growth you want the concentric to be as fast as possible. Nuckols has an article on this: http://strengtheory.com/speed-kills-2x-the-intended-bar-speed-yields-2x-the-bench-press-gains/
Love scooby tho <3
>>36652000
God these are fucking tough. I do them just fine on my right side but cant do a proper on on my left. Help?
>>36652309
Thanks man, seriously.
>>36652279
I've been asked about PH3 before, I remember taking a quick look at it, but I didn't look over the entire program. Would take too long to be honest kek
I think it doesn't look too bad overall, but there's lots of memes there and stuff that's simply just wasting time and energy (as expected from bb.com and phd norton phd).
Honestly, I'd recommend sticking to c6w or Sheiko instead, simply because they are tested, tried, and proven programs that always produce good (if not excellent) results.
There are links to those here http://fitsticky.com/intermediate-programs/
As for the wilkes, wouldn't worry too much about it. It's not about how much you can lift, it's about the rate of adaptability of your body. Sure, periodized programs like sheiko or c6w don't produce as fast results as weekly progression in candito's lp and texas method, but they will bring great results regardless (and if you're in the true intermediate range, better and more consistent results).
In the end, try what seems fun to you.
Customise the stuff that seems shit to you.
Also, pls make more comics. Not about me of course, but there are lots of memes here on /fit/ that would make really funny ones, and we've been dying for a new /sir/ mememaster.
>>36652279
Also, if you find your numbers are "too low" to do sheiko or c6w, you can always just inflate your maxes a bit.
If you're gonna push this as the official sticky you should really remove the screenshots of the posts and actually write it out, and probably remove your name from any of the pages. Weeb names and images just distracts and causes unnecessary hate.
>>36652326
I was just rusing you, broham. Though they are a fantastic exercise.
If you're on a heavy deficit don't bother with accessories. Just get your cut over with so you can start building serious mass.
>>36652563
This is in the plan, but for now I want to complete the content first.
>>36652576
how long will it take you do you think?
>>36652643
Not sure, stuff takes a long time to fix, and even a longer time to actually write. I'm still fixing minutia in the sheiko spreadsheets for instance. It took around three-four days to make the "how to power clean" pic. The novice program page must has been under constant editing for weeks now.
Of course not the most efficient usage of time, but I'm also busy with university and work and, well, helping people here.
I wouldn't expect the website to be complete in this month yet. But, it currently already has most of the most important stuff.
>>36652499
I'm really in the intermediate stage. Actually been plateaued for a few months in bench/OHP(natty), unfortunately due to going home to my gains goblin family between 3/4 year in undergrad I really cornered into a cut for the next 3 months. Hopefully my work from last year has got them to the point they'll let me eat how I need to.
So you think it would be better to run 4 whole c62 S/H during my last semesters? Or is there a better system I should run? Also any recommendations for my cut program, first time I've ever tried a cut. All the advice I've gotten so far has excessively decreased in my opinion.
And I'm working on some stuff, I'm not SIR but at least my stuff is customizable(as you actually proved in that plg thread)
Kettlebell routine:
Workout A:
Swings 20:40 (on:off, in seconds) for 10 minutes with 32kg
Rows 3x10 with 24kg each arm
Jerks 3x5 with 24kg in each hand
Snatches 3x10/arm with 20kg
Windmills 3x2/arm with 20kg
Work out b:
Swings 20:40 (on:off, in seconds) for 10 minutes with 32kg
High raises 3x10 with 32kg
Clean and press 3x5 with 24kg
TGU 5x2/arm with 32kg
Bent press 3x2/arm with 24kg
I do hammer curls and push-ups every workout. As well
Haven't used my old kbs in ages. Kinda feels good lads.
>>36652758
excessively decreased *volume*
"Routine" doesn't mean shit.
High rep, low rep, full body, brosplit, it's all meaningless. The sad reality of lifting is that guys with good genetics make good gains, and those without genetics don't.
I have never seen one example of a guy significantly improving his gains by changing his routine. Progressive overload is literally the only thing that matters.
PPLPPLx
>pull
DL 1x5 / Pendlay Row 5x5
Pull ups 3xfail
Chest supported rows 3x10
Facepulls 5x15
Hammercurls 4x10
21's x3
>push
Bench 5x5 / OHP 5x5
OHP 3x8 / Bench 3x8 (80%)
Incline DBpress 3x10
Rope pulldown 3x10 SS Lateral raises 3x15
Tricep Extension 3x10 SS Rear Delt Raise 3x15
>legs
Squat 3x5
front squat 3x10
RDL 3x10
Horizontal Jumps 2x10
Leg Press 3x10
TeamCalves 5x10
If I'm coming up to the 5x1 ID on TM do I put more weight on after each set to try and find a "true" 1RM or do I just do it like the other weeks?
>>36651837
I should have been more precise - it's not a home gym, it's a condo gym. And while it's very respectfully equipped compared to most condo gyms it does lack a power rack. I have modified the barbell bench press station to squat in it, but you can imagine it's far from optimal.
thanks for the idea about yoga, and switching to LISS after lifting with HIIT at the off-days -being a father to a young child, it's hard for me to exercise every single day. However I am pretty committed, and exercise 5-6 times a week.
>>36652894
Depends.
Have you done the 4x1 for a few weeks before?
If so, yes, you set a new 1RM instead of doing fixed increase only.
Or are you coming from the 3x2?
If so, keep doing the fixed increases only.
>>36652758
Yes, I'd say pick c6w or sheiko and go with it.
Things get a bit more complicated with cutting. Cutting leaves you with less energy, so you can't handle as much volume - and makes recovery slower, so you can't recover as fast with the same intensity/volume.
For a periodized program, recovery isn't that big of a deal because recovery is dealt with blocks instead of on a workout to workout basis. So you usually don't have to change the intensity of the programs.
So you would have to adjust the volume, mostly. I don't think c6w is doable on a cut, but Sheiko has "light load" programs that can work well for cutting. I'm not sure if those are available on his forum or just on the mobile app, I haven't searched for them before, but if you ask on /plg/ someone might have the spreadsheet for those. I'd help, but I don't have the mobile app myself.
If you do find the light load programs, though, make sure to let me know :)
>>36652309
trappy what do i do if i think my butt is too big
it's kind of embarrassing desu ;_;
i'm dyel but still
Having a general just for one trip seems really excessive.
>>36653002
Have you actually watched love live?
>>36652184
What will give better results then ? Still upping weights after 5 weeks.
>>36649791
>I have not seen the dyel who wrote the first sticky
Kek anon you memester
Is this any program any good? planning to to 3x5 on the compounds and 3x8-12 on the other exercises. Also any ideas as to what day I can add in bi/tri/rear delts?
Mon – Upper Strength
BB Bench Press
DB Incline Press
Bentover BB Rows
Lat Pulldowns
DB Shoulder Press
Wed – Lower Strength
Squats
Leg Presses
Deadlifts
Leg Curls
Sitting Calf Raises
Fri – Upper Hypertrophy
BB Incline Press
DB Flat Bench
DB Rows
Lat Pulldowns
Standing BB Shoulder Press
Sat – Lower Hypertrophy
Front Squats
Leg Presses
Stiff Legged Deadlifts
Leg Curls
I do a slightly modified ICF AxBxAxx. Can I do calisthenics on my off-days?
>>36649353
does this mean to either choose chins or rows. Or altarnate them like bench and press?
>>36653572
Choose one to focus on, or alternate, doesn't matter much.
>>36653647
trappy, do you sound as cute as you look?
sincerely, a fan
>>36653572
Is this routine complete, or is it possible to add maybe one more exercise on each day? and why not weighted dips?
I'd like to add stuff like cable crossovers, face pull, db row, hip thrusts
>>36653716
When I say this it sounds like I don't like the program... I like the look of it - I'm just used to doing more
>>36649353
3 days a week
no squats until my inner hip rotatory muscles are flexible enough
A
bench 3x5
power clean 5x3
leg press 3x5
pull up/chin up 4xf
ab wheel 3x 10
hammer curls 3x8
wrist roller
B
OHP 3x5
deadlift 1x5
leg press 3x5
dip 4xf
ab wheel 3x 10
bicep machine 3x8
wrist roller
currently cutting at 1k deficit with creatine and 1 maintenance day each week.
Trappy, do you have any advice on when should I start using a weightlifting-belt?
I'm doing SS, after a month I'm already going trex mode, I've gone up 2 pant sizes. But my upper body is what really needs addressing, shoulders and arms are pathetic. What's some decent compound exercises I can throw in, where I don't have to fuck around with dumbbells? I'd imagine the goal is do pull-ups and dips, but I'm barely strong enough to do one of each. Any suggestions?
>>36653215
>>36653215
>>36653215
Trappy, please answer this. Will doing calisthenics cause me to overtrain?
>>36653759
Yeah I'm interested too
hi TC
i weight 77kg,my max are
almost 100kg on bench,
100-110kg on front squat
145-155kg on sumo deadlift
what you think about the candito linear program? i like it
>>36653002
trappy opinion on
>>36653675
?
>>36653741
When you need it
>>36653741
When you can't squat without one
>>36653749
>going up two pant sizes in a month
No you're just getting fat. Don't blame the program for your idiocy.
>>36653987
>>36653989
I can squat without one... Currently 102.5 kg's for 5 reps. I can still add 2.5 kg's every workout but if I can lift safer and heavier with a belt and not have any downsides I might as well buy one... If it would affect my lower back gains I might decide not to buy one, hence the question.
>>36653994
no it's definitely muscle, my calves and quads are what's doing the damage not my waist. nice contribution tho pham
>>36654019
Get one then, just use it for work sets.
Belts actually help you engage your core more, if you use it right. Belts decreasing gains is a meme.
>>36654019
>he thinks he needs a belt at lmao2plate
How should I compensate on my lower body day of my PPL split if I substitute front squat for back squat? I fucking hate back squats, I have terrible leverage for them and they won't stop fucking stalling.
Current lower body routine:
High bar Squat 3x6
RDL 3x8
Hack squat 3x8
Plus abs
I don't have anything to do hamstring curls with and I generally prefer heavy barbell work anyway. Inb4 lowbar, I've tried it and it feels even worse.
PPLPPxx
Push:
Bench Press: 3x6
Overhead Press: 3x6
Incline Bench Press: 3x8
Side Lateral Raise: 3x10
DB Flys : 3x10
Dips: 3x10
Triceps Pushdowns : 3x10
Shrugs: 3x10
Pull:
Deadlift: 3x6
Pull Ups: 3x10
Seated Rows: 3x10
Face-pulls: 3x10
Alternating Barbell Bicep Curls: 4x-10
Hammer Curls: 3x10
Legs:
Squats: 3x6
Straight Legged Deadlift: 3x8
Leg Press: 3x10
Hamstring Curls: 3x10
Calf Raises: 3x10
>>36654088
I know a 2 pl8 isn't huge and I never implied I "need" one. I was specifically asking when to to use one you dipshit.
>>36654140
Then why use one Mr Angsty?
If you're form is shit, then fix it.
If the weights are heavy, then lift more.
>>36654140
You need a belt when you start feeling mild lower back pain or tightness the day after squatting. Ideally before that but definitely not at 2 plates.
>>36654140
start right away
http://70sbig.com/blog/2009/12/belt-me-up-scotty/
>>36654164
lol wut
>>36654190
He's obviously asking when he NEEDS a belt. Up until the point where you risk injury squatting without a belt is pretty much just as good.
>>36654190
cool kids don't wear belts
https://www.youtube.com/watch?v=NlXB-80St4c
>>36649872
Actually I think it's fairly fitting that 4chans /fit/ expert is a weaboo trap. Sums up the whole thing nicely
>>36654213
There's no point at which you need to belt up. Its not for safety, whether you're squatting 200 or 800.
>>36654332
It is possible you'll reach a point where your lower back can't hold up the weight your legs can lift though. It all depends on the person.
>>36654339
And the belt will do nothing to help that. It doesn't reinforce the lower back.
>>36654359
Huh. I always thought it let the abs brace against the belt so that there was less risk of rounding or bending over.
>>36654376
There's somewhat less risk, but not from lumbar weakness (that's below where the belt really adds any support). It tends to help more with rounding that starts higher and works its way down. If its actually your lower back giving out the belt doesn't tend to assist.
>>36654407
SHOO SHOO TRANNY-CHAN
Tm 4day spilt
ABxABxx
Do one intensity lift for each day or do two first day's volume and two last days intensity for 2 lifts each day?
>>36654407
SHOO SHOO TRANNY-CHAN
>>36654407
SHOO SHOO TRANNY CHAN
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns: 3x10-12
Laying triceps extension: 3x10-12
Shrugs: 3x10-12
Pull (Back/Biceps):
Deadlifts: 1x5
Barbell Rows: 3x5
Lat Pulldowns: 3x8-10
Seated Rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls: 4x-10-12
Hammer Curls: 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5
Leg Press: 3x8-10
Leg Extensions: 3x10-12
Hamstring Curls: 3x10-12
Standing Calf Raises: 5x10-12
>>36654407
SHOO SHOO TRANNY-CHAN
>>36654407
SHOO SHOO TRANNY-CHAN
Anyone got any good Mauy Thai or kickboxing lifting or workout or excersise routines?
>>36654794
Ong Bak
>>36654775
>>36654766
>>36654745
>>36654737
>thread moving at one post per 3-5 minutes
>4 shitposts in 4 minutes
Good for you buddy.
Post a routine that will turn my skeltal gf into bubble butt godess of sex.
So far she's been doing SS, but 5x5, not 3x5, and on top of that added hip thrusts, various back extensions that target the glutes and pendulum quadruped hip extensions, all of those accessories once a week on her routine day.
I suggested to her that she should start running atleast once weekly, even though she is skeltal, she needs that cardio.
Do you have any advice for us?
So PPL is a meme routine? What is the best hypertrophy routine for nattys who can train every day if necessary? 2-day split?
Note: I can't squat or DL. Back snapped for the third time last week.
>>36655088
How long have you been lifting for?
PPxLxPPxLx etc is good if you're very early intermediate because you'll be increasing weight comfortably every single session. It's superior to a U/L routine for hypertrophy but it's obviously inferior for athletic performance so you pick your poison. Other notable ways you can schedule your workouts include FxPPxLx or ULxPPLx but the latter makes it a bit harder to maintain good volume because of the frequency. Try whatever you want until you find something you like is the best advice anyone can give you at the end of the day.
Opinion Upper/lower vs Fullbody+PPL?
I think Upper/lower has a tendency to transform people to t-rex mode, since the summer is coming I really want to get more aesthetic.
>>36655136
On and off for my initial 5 years (zero gains, was clueless) and now since 2012 consistently. Mostly doing brosplits until last year. Was squatting 300+ for 10s and deadlifted over 400 lbs. Then I injured my back while working (manual labour) and had problems ever since (last 18 months).
Hey.
I'm doing a modified SS, and everything is progressing great, but my Deadlift is the odd one out.
Today for example I made a 2.5kg increase from last time, but on the third rep I felt my self getting scared cat back so I quit before going to snap city.
I feel this may be due to my Squats getting heavier, and my hamstrings getting too tired to do deadlift with good performance.
Is it time to start alternating Front Squats?
My Squat from today is at 105kg (went past parallel but form could use some work, but that's another story), and my last finished working set of DL is 110kg.
I weigh roughly 76kg.
>>36655203
PPL will make you more aesthetic and UL will make you stronger. The difference is slight though.
>>36655205
You'll probably be able to handle ULxPPLx, try it and see if you like it. Can you do lower body exercises though? If you're limited to just hamstring curls, leg extensions etc you might as well just do PPxPPxx and do your leg presses or whatever you do instead of squats on push day and whatever you replace deadlifts with on pull day.
>>36653917
help pls
>>36655256
well since I am on a long plateau on PPL, I guess hoping on upper/lower will get me stronger and more bigger..
I think I'l move arms from second upper to second lower to get a little bit more of volume.
Why go to failure on chin ups in SS beginner routine? I also see people go to failure on dips as well.
People don't go to failure on any other lifts, not barbell lifts nor dumbbell accessories lift.
Is it because chins and dips is a body weight exercise?
>>36655409
The whole point of UL is to train every muscle twice a week.
>>36655472
yeah I know that...
>>36655515
Then why are you moving arms only from one upper day to only one lower day? It makes no sense. Then there's also the problem of training arms with compound movements and then the next day training arms with isolations without actually overloading the muscle because I'm assuming you'd only move part of your arm exercises over to the next day so you'd basically be wasting your time and slowing your recovery. Do your rest days and dont fuck with the program.
>>36655570
because my arms are already slightly behind my chest and back.
Adding just a little bit more volume on that last day won't impact me, I have 2 days of rest.
>>36652184
After SS what should I do?
>>36655203
you can and should do some of the upper work on lower days if you do ULxULxx
for example, i do bench, ohp, chins and some arm work on upper days. on the lower days i do some more chins and dips for a quick pump and random accessories like lateral raises or face pulls. you get sick frequency but it wont harm recovery too much (quite the opposite) if you only do a few sets to failure / myorep
>>36649353
>>36649353
I tought you killed yourself, haven't see you posting in a while, you turned off your trip and started to shitpost on /g/ don't you?
>>36655570
>you'd basically be wasting your time and slowing your recovery
a light pump will mostly help recovery. there's 3/4 days of rest anyway. you don't need to do every exercise with perfect progressive overload, theyre accessories, you cant perfectly overload them anyway.
>>36655612
A little bit won't positively impact your arms at all. Just do an arm day after your second leg day and train 5 days. It's better than randomly throwing in curls on leg day.
>>36655680
Probably but it's not necessary and I've seen people do some retarded shit before so I'm not gonna advocate for it.
>>36655687
i think the necessity depends on the person, most people will be fine doing each stuff twice a week but if he has trouble with his arms i think its a good idea. its worked for me.
and lower workouts are fucking ass if you do something like squat+dl right after each other. do some upper accessories in between and you wont feel like dying as much
>>36655281
I can do most lower exercises. What I absolutely can't do is DL, Squat, good mornings and BB rows.
I do lunges, hack squats, split squats and one legged press instead of squat, depending on what I feel like doing. I love training high volume so more often than not I do 3 out of those 4. Box squats are my fav.
Hyperextentions instead of DL. I love deadlifts but my back can't take it anymore...
>>36655748
I tend to do deadlifts on one day and squats on the other and then either high volume low intensity of the exercise I didn't do or accessories. Really depends, I enjoy stuff like RDLs and hack squats so I can just switch things up when I feel like it.
>>36655750
Then you're good to go senpai, pick any routine and go for it. Your lower body days will be slightly sub-optimal at worst.
>>36655806
yeah, im doing powerliftingtowin 3/5/1 and it has 3/5/1 DL + 5x5/5x3 squat for example. 2x frequency for each main lift is nice. then some accessories on top
>>36649353
Hey trappy chan!
Can cleans, improve my front squat / squat / deadlift?
And if yes, why?
>>36653917
Candito's LP is good, and easily customisable.
>>36653716
>>36653725
You can always add stuff, just obviously don't overdo it.
The dips are supposed to be weighted, yes.
>>36653741
Whenever you want.
>>36653749
See this page http://fitsticky.com/starting-strength
>>36653759
>>36653215
>>36653800
Impossible to know without more info on you.
But no, you're not gonna "overtrain", but you might end up accumulating fatigue (which is not "overtraining") and making progression worse.
There are some arguments to be made in favour of doing light exercising on off days though.
So try it out yourself. If progression gets worse (it's eventually gonna get worse, but I mean sooner than expected), then it means you're likely not recovering well because of the callisthenics. Then either drop it, or lower the intensity of it.
>>36654099
RDLs, goodmornings, more deadlifts.
Day 1: squats, ohp/press and accessories (chin ups, dips, back raises, dead hangs)
Day 2: bench, dumbell bench, deadlift, chin ups, dips, deadhangs, shrugs
1x2x1x2 etc
>>36655835
Currently doind PPLPPLx
Doing many sets and high volume on my main lifts, with some accessory work. Sometimes I do 8 or even 10 sets of 10+ reps on one exercise. Sometimes I go heavier (80%+ of 1rm) and do 5x5 or more sets. Just the first exercise of course.
I might train too much but hey, I love it and it's the best time of my day.
>>36655871
Yes.
You are training the same muscles, and the clean involves a front squat and a deadlift.
So it's more volume.
There's also an argument to be made on training the clean to increase power production, which will also help the squat and deadlift.
>>36655669
I don't post on any other board except /fit/ nowadays.
>>36655618
http://fitsticky.com/intermediate-programs/
>>36655425
You're eventually going to be training "to failure" on every lift with SS. You won't be able to do 5 reps easily forever while adding weight on every workout. You're just not supposed to start training to failure from the very start, as that's gonna be detrimental to progression in the long run and can lead to injuries and developing bad form.
As for the bodyweight chinups, it's simply a lift where there's near null risk of injury when unweighted, and there's no real "technique" involved besides lifting yourself up. So there's no problem with going to failure.
However, if training for the weighted chinup, Rip recommends to stick to 3x5 instead of going to failure, simply because that makes progression easier in the long run.
>>36655217
If your back is rounding like that, the issue is not your hamstrings, it's your spinal erectors. And 3x5 squats really shouldn't be anywhere near enough to exhaust your spinal erectors.
As the issue seems to be back strength, I'd say the best step here is adding back extensions to the days you don't max the deadlift, and working on improving form.
Make sure you are DEADLIFTING OR CLEANING on the B days. Do not substitute those for rows.
In case you don't want to clean for some reason, you can do light deadlifts or a lighter variation (the snatch deadlift can be very good to strengthen your spinal erectors and back).
http://fitsticky.com/how-to/ if you need help with the clean
>Is it time to start alternating Front Squats?
You don't alternate FS on SS. At most you do FS on wednesday - but you should always back squat twice per week.
>>36656476
>I don't post on any other board except /fit/ nowadays.
How about you stop posting here as well
>>36656476
>As for the bodyweight chinups, it's simply a lift where there's near null risk of injury when unweighted
Heh... Say that to my reoccurring tendonitis that comes from chin ups ;_;
>>36656454
SHOO SHOO TRANNY-CHAN
>>36656476
hi trappy, just popping in to say thanks for the website
>>36656679
>its a trappy posts with his trip off episode
My version of PPL
>Push (P)
OHP 5x5 (upping weight for PA, 80% for PB)
DB incline press 5x5 (80% for PA, upping weight for PB)
Sides raises 5x10
Pull over 5x10
Tricaps cable pushdowns 5x10
>Pull (p)
Yates' rows 5x5 (upping weight for pa, 80% for pb)
Lats pulldown 5x5 (80% for pa, upping weight for pb)
Face pull 5x10
DB curls 5x10
Hammer curls 5x10
Farmer walks 3xF
>Legs (L)
Squats 5x5
Deadlifts 5x5
Hamstring curls 5x10
Planks 3xF
Hanging leg raises Fx(10+Y) (upping Y by 5 at every Legs day)
Stomac vacuum 3xF
PA/pa/L/PB/pb
>Can't do pull ups yet because too weak/heavy, and flat bench hurt A LOT because rotator cuff
>Rests are 3mins on the mains lifts on 5x5, 1min on the accessories on 5x10. The others rests depends of the excercises
GO ON STEAM AND ACCEPT MY FRIENDS REQUEST ALREADY ;_;
Is there such a thing as a TM 5 day split that does monday to friday? I just don't want to lift on the weekend and be in the gym 5 days a week.
>>36657185
>>36657185
>I just don't want to lift on the weekend and be in the gym 5 days a week.
I just don't want to lift on the weekend and I WANT TO be in the gym 5 days a week.
>>36657185
Of course. You can just use a PPLULxx or similar split, and not overdo the volume.
Here's an example:
A
Bench 3x5 +1kg
OHP 5x5 90%
Dips 3x6-8 or Closegrip Bench 3x6-8
B
Weighted Chinups 3x5 +1kg
Cable Rows 3x6-8
DB Supinating Curls 3x8-12
C
Squats 3x5 +2kg
Power Cleans 5x3 (75%-85%-90%-95%-100%+1kg)
Deadlift 2x5 at 75-85%
D
OHP 3x5 +1kg
Bench 3x5 at 80-90%
Spoto Bench Press 2x5 at 75-85% (2-4s pauses)
Chinups 3xF
E
Deadlift 1x5 +2kg
Squats 3x5 at 80-90%
Paused Squats 2x5 at 70-80% (3-5s pauses)
Back Extension 3x8-12
x
x
>>36657125
Sry, haven't even logged there these days. I will when I'm home.
>>36656591
Elbow? Yeah I forgot about those. But I was talking more about injuries due to going to failure. You can get elbow pain even from low reps.
There are fixes to it, though. Using straps or hookgrip easily fixes it. Also: https://www.youtube.com/user/JDCav24/search?query=elbow
>>36657185
>>36657326
Progression will be harder though. Doing the cycle described here http://fitsticky.com/texas-method can make things a lot easier.
>>36653193
Looks good bah, add your arm accessories on your upper hypertrophy day. If you need inspiration, your routine looks a lot like Candito's Linear Program - check out his strength/hypertrophy variant if you want inspiration.
>>36652759
No kettlebell users here?
>>36653734
>>36657374
Lmao look at those digits.
Anyways, the routine looks fine, besides the lack of squats.
What are you doing to fix your hip mobility?
>>36656307
Sounds good.
>>36654960
I'm not sure how conducive power cleans are to your (and her?) goal. I'd say something like:
>A
High Bar Squat 3x5
Bench 3x5
Stiff Leg Deadlift 3x8 @ 70% 5RM DL
Barbell Hip Thrusts 5x5
Abductor (adductor? The 'bad girl') Machine 3x12
Cable Kick Backs 3x12
>B
Low Bar Squat 3x5
Press 3x5
Deadlift 2x5
Pull-ups (negatives if she can't do pull ups yet) 3x5
Barbell Hip Thrusts 5x5
Cable Kick Backs 3x12
Make sure she eats well and sleeps well - .7 grams of protein per pound of lean body mass. Make sure she's eating at a caloric surplus as well.
Couch to 5K is a great program to get into cardio.
>>36654811
Actually only two were me
![aid1187173-728px-Stretch-Your-Inner-Thighs-Step-5-Version-3[1].jpg](https://i.imgur.com/6EtGsDt.jpg "aid1187173-728px-Stretch-Your-Inner-Thighs-Step-5-Version-3[1].jpg")
>>36657445
pic and this
https://www.google.nl/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&ved=0ahUKEwjJ5Lmx_ffLAhVDOQ8KHbapCqcQjBwIBA&url=http%3A%2F%2Fwarbirdacademy.com%2Fwp-content%2Fuploads%2F2010%2F03%2FDSC01728.jpg&bvm=bv.118443451,d.ZWU&psig=AFQjCNFdGoutp2xPMaUHgWqE_I0jZ5UtpQ&ust=1459962259022433
i think these are working, at least i have the feeling i walk slightly less like a penguin after a month
What do you recommend for abs? I don't have any equipment other than a power rack and dumbells, currently just doing planks. What else should I be doing?
Also does anyone have an equivalent to starting stretching for foam rolling? And how long should I be rolling for, how many passes and how long per pass? I really need to gain some flexibility...
http://www.t-nation.com/img/photos/2008/08-182-training/image009.jpg
other one doesnt work for osme reason
Are front squats an ok substitute for back squats as I've hurt my knee- it feels fine front squatting but feels off when I back squat
Obviously I'll get back to back squatting but I'm assuming front squats 3x week should keep most of my strength?
>>36656476
>clean is a fs and a dl
What the fuck are you talking about?
I don't understand why people listen to the shit you spew out of your attention whoring mouth. You're lucky most people here are still in the closet and don't actually lift.
>>36657513
If your rack has a pull up bar, add hanging leg raises to your routine.
Russian twists are great for hitting the obliques. As are torture twists. Just youtube it for how to do those exercises.
>>36657445
is there such a thing as swimming too much? I want to go every off day (doing SS now 3x a week), but I'm unsure if this messes with recovery. Thoughts?
>>36657547
The clean INVOLVES a front squat and a deadlift.
I never said the clean IS a front squat and a deadlift.
You people are getting too desperate with these shitty strawmen tbqh.
>>36657561
It should be fine as long as you eat enough to make up for it
Obviously don't go and swim to excess where you can't recover but on your off days shouldn't hurt as long as you eat enough- cardio is likely thought to improve recovery as it increases blood flow to your muscles
>>36657559
Hanging leg raises I can do, how would I progress? More reps/dumbell between the feet? Also surely it trains more iliopsoas than abs?
I'll have a look at russian twists as well, thanks
>>36657561
As long as you eat enough, swimming should actually enhance recovery.
So it's more about not eating enough than swimming too much.
>>36657513
There are so many abs exercises you can do. Hanging leg raises, crunches, and dragon flags are the basic, but there's plenty of other stuff you can try.
Here's a link: https://www.youtube.com/user/JDCav24/search?query=abs
>>36657539
Never heard of people having knee pain with back squat, but no pain with front squats before.
It's usually the complete opposite.
But yes, do what doesn't injure you. You can go back to back squats later on once your knee is recovered and stronger.
Just add RDLs to make up for the lower posterior chain involvement in the front squat.
There are some top powerlifters who completely swap the back squat for front squats for months, and still build strenght just fine.
>>36657510
I see.
These might help as well: https://www.youtube.com/user/JDCav24/search?query=hip
>>36657669
Trappy-chan pls tell me what do you think of my PPL pls >>36656913
>>36649353
Is it OK?
Day A
Front squat 3x5
Bulgarian split-squat 3x10
30 pull ups
Press 3x5
Cable rows 3x10
Dips 3xf
Day B
Back squat 5x5
Deadlift 1x5
30 pull ups
Press 3x5
Face pulls 3x10
Inclined dumbbell bench 3x10
AxBxAxx BxAxBxx
>>36657445
>looks good
Thnx :3 I made it myself
Tfw been stalling on ohp and deads
>>36657606
what are your thoughts on doing front squat and deadlift for higher reps( 5-10 reps)
Monday
Back Squat 3 sets of 5
Bench press 3 sets of 5
Rows 3 sets of 5
Wednesday
Deadlift 3 sets of 3
Overhead press 3 sets of 5
weighted chinups or pull ups 3 sets of 5
Friday
front squats 3 sets of 5
push press or incline press or dips 3 sets of 5
power cleans or power snatches, 5 sets of 3
Then at the end of every workout I do 10 minutes of heavy conditioning, like 10 minute tire flips, or farmer walks and stuff like that.
Is trappy the gayer version of Hox on /a/, or SHiN? Maybe somewhere in the middle?
Would replacing Squat and Deadlift with Leg Press, Hyperextensions, Leg Curls and ab work be "okay" if I have a lower back injury and want to take it easy in the beginning? I hurt myself squatting a few months ago and I don't really want to risk it again, and the psychological fear is always there, even though I've fixed my form.
>>36649353
No questions TC, just dropping in to say you're doing God's work. Ignore the haters. I'd give your little feminine penis a blowie as thanks if I could. N-no homo.
Klokov's forearms give me a FUCKING boner
>>36649353
With your 5-day ppl routine, is it okay to include cardio on the off day?
>>36658430
Sure.
Just make sure you're eating enough.
>>36658198
>>36656679
<3
>>36658113
Sure.
Do eventually progress to actual squats though.
>>36657858
It's fine.
>>36657823
Check the bottom of the page if you haven't already http://fitsticky.com/novice-programs/
Might help a bit.
As for the OHP, I usually recommend people add heavy lateral raises to the routine.
Push presses can also be used alternating with the OHP, or as one or two backoff sets after the main OHP sets.
>>36657783
I'm a well known official member of the "PPLPPL is a meme" club.
I'd suggest PPLxULx instead.
>>36657802
Looks fine. But I'd do front squats on B and back squats on A.
Would also recommend doing the press before everything else, since it's a sensitive lift to fatigue.
>>36658374
ikr
>>36653700
I sound ok. Nothing amazing but I got lucky with voice genetics for mtf I guess.
>>36649353
>>36658703
https://www.youtube.com/watch?v=aDAU3SPYFsA
>>36657606
There is no Deadlift involved. The pool from the floor is fundamentally different between the clean and the deadlift.
>>36658848
4/10
>>36658703
I'm currently running a 3 day split for something like a year now. Would like to switch to something new, how about this PPL with U/L, so I end up going 5 times/week to the gym? I do 2/3/4 plates 3x5.
i love you...
>>36658894
It is different you stupid bitch.
https://www.youtube.com/watch?v=aDAU3SPYFsA
>>36658703
can you post vocaroo
side note, tfw it's hard for me to eat enough
;-;
I need to get fat pls god help me
How do I into klovov mode? Is it to late for me?
22 years 5'11 194lb
>>36658703
>Would also recommend doing the press before everything else, since it's a sensitive lift to fatigue.
My elbows hurt a little due to press and somehow pull ups is good warm up for me. Maybe i just lower 30 reps to 20.
>>36659049
No. Just do weightlifting programs and cycle
>I'm a well known official member of the "PPLPPL is a meme" club.
>I'd suggest PPLxULx instead.
I would gladly do an PPLxULx, but having an heavy case of hemmoroids, i can't do legs more than once a week before bleeding myself from the ass to death, even with meds ;-;
Other thank that, does it look good anyways ? For the PPL i mean
What's the best routine for cutting?
I want to cut after SS to allow myself to have a nice long bulk during my intermediate programming, but I don't want to lose strength during the cut
>>36659449
It depends on how severe your cut is.
If it's reasonable (300-500 cal deficit) then Starting Strength is your best bet to maintain muscle mass/strength.
If it's severe (600-1,000+ cal deficit) then you're better off just lifting twice a week to preserve muscle mass. You will lose strength, but it will quickly be recovered.
Remember, the lower you go on your cals the more protein you need to preserve muscle tissue.
>>36659435
Meant for
>>36658703
>>36659479
I'll be cutting reasonably, I don't care about having visible abs, I just don't want to become a lardass.
Protein shouldn't be an issue, I get loads of it anyway, carbs are the ones I find hard to get in unless I resort to sugar.
Cheers mang
>>36659449
>>36659479
SS is a bit too heavy for cutting, unless you leave something like 3-5 reps room on purpose. but then youre better off just doing something else
i'd recommend madcow. i even got my squat from 5x130 to 5x140 on it while losing 14 kilos of bw
>>36658894
This is exactly why I fucking hate you.
You're so full of shit and you believe your own garbage. You have a barely working knowledge of the principles of training but you talk like you're a world class coach.
You also trip when you don't need to.
>>36658848
>The pool from the floor is fundamentally different
>The pool from the floor
>The pool
Kek
>>36659794
All of this
>>36658703
Hey trappy, why do you keep recommending lateral raises? are they that good? how do they contribute to OHP?
