Previous thread >>36649353
>how to power clean 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
I just do this every other day
>treadmill mile fast as possible.
>inclined bench press
>squat rack
>super set overhead press & curl with same weight
>inclined situps
>leave the gym
I got tired of trying to remember all different shit so no A/B split. is this a dumb routine? hopefully im not just wasting my time
Scooby's routine generator but changed a bit, pls r8
Monday
Crunches
Ab Roll
Bench
Flyes
DB Press
Skullcrushers
Dips
Wednesday
Chinups
Row
Curls
Hammer Curls
Conc curl
Shrug
Lat Raise
Friday
Crunches
Ab roll
Squat
Deads
Calf Raise
Everything 3x8 except deads with 1x5.
>>36671467
HQ op pic: http://fitsticky.com/s/How-to-Power-Clean.png
For more: http://fitsticky.com/how-to/
>>36671552
What are your goals?
>super set overhead press & curl with same weight
Your OHP is supposed to be much stronger than your curl.
But if your goal isn't to get stronger, then it's fine I guess.
You should at least do chinups or lat pulldowns with chinup grip, and back extensions if you're not gonna deadlift - so that your back doesn't lag behind.
Keep in mind you're not gonna go very far by just doing whatever.
http://fitsticky.com/starting-strength
http://fitsticky.com/novice-programs/
if you want to start something that will actually bring results.
>>36671467
I weigh 120lbs and was wondering if SS was a good routine to start.
>>36671643
It's the best possible way to start.
http://fitsticky.com/starting-strength/
>>36671630
You're only training each muscle group once per week.
You could be training them 3 times instead.
You don't need high volume for each muscle to grow for now, you're still a novice. And even if you did, you would still want to hit every muscle group at least twice per week or it's just a waste of potential.
Check http://fitsticky.com/novice-programs/ for more info.
>>36671670
Thanks Trappy - so in your opinion PPL is bollocks?
>>36671692
>>36671670
Scratch that, saw you meant for novices
>>36671692
PPLxFx and PPLxULx are useful for intermediate lifters.
PPLPPLx is for meme roiders from bb.com
i did a brosplit for a few months when i didnt know about this site, then i did some reg parks but didnt really do nothing cause of uni. That being said,what routine should i do if i dont really care about strength, and my primary goal is to look joocy a.k.a. lifting for grillz.
thanks in advance!
>>36671467
Trappy, why should I take fitness advice from you, a transsexual?
Also, post pics
>trannys advice
>>36671775
>this reply
>>36671775
Gotcha, thanks for the advice Trappy. I've been on SS for like a year but stalled and got bored, so I used Scooby's thingy here: http://customworkoutplanner.com/workout-wizard.php
Bench press
Chin-ups
Squats
Lateral raises & Face pulls superset.
Triceps & Curls superset.
Bench press
Deadlifts
DB Rows
Lateral raises & Face pulls superset.
Curls
Bench press
Chin-ups
Squats
Lateral raises & Face pulls superset.
Triceps & Curls superset.
>>36671775
If you're a trap surely you must not be very big, so what would you know about weight lifting and proper technique aside from what you read?
>>36671467
>getting told how to clean by a fucking twink
>taking advice from mentally challenged dyel
Hey trappy. I was doing 5X5.
Got checked up for regular back pain I've been having for almost a year.
X-rays say I have mild scoliosis.
Got an appointment with back specialist on the 19th. So I'll ask him what I have to watch out for.
For now with a back condition like this, what should I do?
I've been doing leg press instead of squats, machine rows instead of DL, and seated dubbmell press instead of OHP
>>36671866
>SS for a year
>>36671780
You have basically three options:
-> Training "for aesthetics" with roids
You can pretty much do whatever you want and you will have the exact results you want. Side-effects are included.
-> Training "for aesthetics" without roids
You will make the quick novice gains in the initial 8 or so months, and then the amount of muscle growth is gonna go down in a sharp descent. You can do whatever you want, as long as you train each muscle group twice per week, and don't overdo the volume or frequency of training.
Most people quit after the first year simply because it's demotivating to spend so much time in the gym and see no progress.
IF YOUR DIET ISN'T ON POINT, you will see very little results.
-> Training for strength "and aesthetics" without roids
You will make the quick novice gains in the initial 8 or so months, and then the amount of muscle growth is gonna go down in a sharp descent.
However, you will still be making lots of strength gains after the initial months. Progression isn't gonna stop any time soon.
People who train like this are the ones who actually manage to stay motivated to keep training, as you're always seeing the results from strength development, even though the muscle growth for natty lifters goes down sharply after the novice gains.
You will have to follow an actual program. While messing around will work to some extent, if you want to actually get stronger, you have to know exactly what you should be doing, and do that.
IF YOUR DIET ISN'T ON POINT, you won't look "aesthetic". You will still get stronger, though.
For more info, read http://fitsticky.com/novice-programs/
>>36671800
I recommend you judge whether the advise is good or not before taking it, regardless of who's giving it.
>>36671890
I work as a strength coach and train oly weightlifting myself. I've also studied quite a lot of biomechanics (and worked in a lab) and am currently in medschool
Sure, I don't look like a big bodybuilder, but that's not my goal
>>36671916
LOL do trappy-chan do you just copy and paste questions you've got from blog readers in your threads and then answer them on your mobile hotspot?
>>36671890
Trappy btfo
>>36671633
Hi trappy
Starting SS next week, I know I should wait at least 3 weeks or so before I add accessories but when I do add them; other than dips/pullups can I also add hip thrusts for bigger booty? Or is that too much?
I'm a guy and no homo; but as a skeletor I literally have no ass. When I stand straight, I have no meat on the sides of my ass
>I work as a strength coach and train oly weightlifting myself. I've also studied quite a lot of biomechanics (and worked in a lab) and am currently in medschool
>Sure, I don't look like a big bodybuilder, but that's not my goal
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
>>36671467
How do you guys deal with lifting, when having eaten not enough?
My eating habits were disrupted yesterday (not enough cal.), breakfast was ok, lifts were abysmal.
Did DLs, got fatigued pretty soon tried to do chin-ups, failed my second chin-up, then aborted the whole workout.
>>36671935
>I recommend you judge whether the advise is good or not before taking it
But if I do not know, and I am asking, I would ask for advice based on merit. Clearly someone like Klokov or Arnold knows what he's doing. A self-described strength coach/transexual who has never hit 2pl8 on bench - well...your merit is questionable to say the least.
I'm not trying to be a dick really so much as I'm trying to understand why you think your advise is worthwhile.
>>36671467
>>I work as a strength coach and train oly weightlifting myself. I've also studied quite a lot of biomechanics (and worked in a lab) and am currently in medschool
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
WHY DOES HE THINK THAT MAKES HIM QUALIFIED TO COACH
HES LIFTED FOR 1.5 YEARS
TRAINED NO SUCCESSFUL LIFTERS
USES MICROPLATE PROGRESSION BECAUSE NONE OF PROGRAMS WORK
AHHHHHHHHHHHHHHHHHH
>>36671775
This is wrong, your diagram of the man benching has the blue line drawn to across his pecs rather than below them. This is bad form.
>>36671990
>USES MICROPLATE PROGRESSION BECAUSE NONE OF PROGRAMS WORK
Most of the programs he's recommending follows the Texas Method. He didn't come up with it. TM is pretty solid.
A
bench
row
dips
squats or deadlifts
B
press
pullups
dips
squats or deadlifts
(i do deadlifts every third workout, otherwise squats)
2x5, 1xF for everything except deadlifts (1xF)
i do the exercises in whatever order i feel like
>>36672006
>TM is pretty solid.
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
Seriously fucking my shit up I don’t know what Im doing anymore. I pick random lifts and alternate them the next day (I go Mondays and Wednesdays).
Only go twice a week for an 1.5 hours cuz Uni
:(
Current lifts:
BB Curls
DB Chest Flies superset w/ bench dips
Incline DB Press
Standing OHP
Tricep Pulldown
Lat Pulldowns
Squats
Standing BB Rows
Cardio
Want to add:
Front Squats
Front plate raise
Plate side bend
bottoms up
Ab roller
>>36672033
Then what the fuck is a good program to you fucking children who says nothing but "AHHHHHHHH" without any trace of logical arguments.
>>36671775
The correct bar path is back then up you fucking retard
>>36672048
Literally anything else not written by Rippetoe.
Buy a program you bum. Fucking Westside is better than this shit.
Greg nuckols offers infinitely better programs which ACTUALLY PROGRESS YOUR BENCH WITHOUT FRACTIONAL INCREASES. OR AT ALL
Trappys programs can't even do that
>>36671943
You'll be deadlifting and squatting every session, three times per week. I feel barbell glute bridges would be a waste of your gym time relative to the time spent on deads and squats, and you should focus on upper accessories like dumbell rows, lateral raises, dumbell shoulder press, and incline dumbell curls.
>>36671943
Yes, of course you can.
You can even do 3x5 and add weight on every workout with the hip thrusts, just like with the other main lifts.
>>36671916
>For now with a back condition like this, what should I do?
Keep lifting. And work on fixing your posture with professional guidance.
And don't stop deadlifting, scoliosis isn't a big deal and specially not a mild one. Some of the strongest deadlifters in history of mankind had severe scoliosis.
You shouldn't stop squatting either.
Follow the advise from the professional that you're gonna be visiting.
>>36671981
My advise doesn't exist in a vacuum. Do your own research, or simply don't listen to me if you don't want to. There are tons of resources in the sticky that you can follow in order to learn more, including links to Klokov himself teaching weightlifting.
>>36671999
It's not "bad form". I could link to thousands of professionals bench pressing, but you can youtube that yourself if you want to learn more.
>>36671977
Bad workouts happen, don't sweat it too much. https://www.youtube.com/watch?v=LVdSRO8xtGM
Just make sure you're eating when get back home!
>>36671775
>take the biggest breath and hold it through the entire rep
HAAHAAHHHAHAHA
>>36671943
Squat more
>>36672068
>It's not "bad form". I could link to thousands of professionals bench pressing, but you can youtube that yourself if you want to learn more.
Yes it is you fucking retard. You press back then up. You begin the rep under the nipple line you fucking retard.
Reminder to not respond to the newfags baiting or shitposting.
They will go away after they get tired of being retards or the mods come to clean the thread.
>>36671935
Thanks trappy!
>>36672085
>You press back
Why would I re-rack the bar without actually bench pressing?
D Y E L
Y
E
L
>>36672108
Kill yourself retard
>>36672071
>hold your breath during the rep
Keep in mind this benching guide >>36671775 used the following sources:
> Starting strength 3rd ed
> Sheiko
> /plg/
>>36672119
That's not back, Kazmaier's head is on the right in your pic ->
If you mirror the image you will see the bar path is as described in the guide.
>>36672010
GSLP/10
>>36672119
Was just about to post the full picture.
>>36672068
Pressing backwards is an objectively stronger movement. Do you understand moment arms?
>>36672149
>plg is a source
>starting strength
Nobody on this planet winds me up more than you
If we go by your diagram I guess we can safely say kirill sareychev is benching wrong.
https://m.youtube.com/watch?v=BOeRI6MDyns
>>36672149
>GSLP/10
yep
what do you think of greyskull in general
This autism in this thread amazes me.
>>36672149
>Keep in mind this benching guide used the following sources:
Once again, you don't know what you're talking about, you're just reading shit. You have no idea what it's actually like in practice.
>>36672157
>pressing backwards
So rows?
>>36672149
Your image clearly says
>a correct bar path is a diagonal line
And you show a line from above the nipple straight back.
This is wrong. You go back towards the head then press straight up. You rest from just below the nipple.
Which lift back squat or front squat translates into a better vertical?
>>36672157
Oh, so you're complaining about something that's literally described in the guide? >>36671775 See bottom right corner and >>36672149
You wanna learn how and why?
Here, I've explained this to /plg/ before: http://desustorage.org/fit/thread/36357869/#36360812
>What some more advanced athletes do is have most of the shoulder flexion done at the start of the push, sort of like "bringing the bar towards the face" (though obviously not actually all the way to the face). This makes the rest of the movement more efficent by quickly getting rid of the horizontal moment arm, as the remaining bar path is more vertical than it would be if doing a straight diagonal line.
>This also has another added benefit of having the sternal pecs contribute more towards the full flexion range of motion, as they also perform flexion when the shoulders are hyperextended. If doing a straight diagonal line, you basically "limit" the amount of help the sternal pecs can bring to the flexion range of motion, as most of the horizontal path will be done later when the sternal pecs can't contribute, leaving it to the front delts and clav pecs.
>This technique obviously requires lots of training to master, and you should start practising it with lighter loads (very doable if you're doing a program like Sheiko's, where you're handling lighter loads with more frequency)
I don't know why I even bother responding to bait...
>>36672167
>If we go by your diagram I guess we can safely say kirill sareychev is benching wrong.
Except the guide literally says he's benching correctly.
>>36672219
Bottom right corner. See above.
>>36672251
See here: >>36672071
>>36672251
You have contradicting information in your image you fucking retard.
Why even bother if you are not consistent in your advice?
People read left to right and the left image is bigger and draws the most attention.
>>36672251
NEWFAGS
B T F O
T
F
O
>>36672277
Lol trappy-chan we know it's you samefagging this thread
>>36672275
Because the image is targeted at novices who are learning to bench.
The competitive benching technique requires lots of training, and is not the most important thing for a novice to learn.
If you actually listen to Sheiko's webcasts about his training method, you will see that he actually starts teaching the bench like that, instead of teaching a competitive bar path.
Coaching a novice =/= coaching a competitive professional
And it's not conflicting information. The bar path still is diagonal. The only difference is that competitive lifters change the angles during the motion. But the path still follows the same logic of a diagonal line.
>>36672275
another anon here, but you are literally getting butt flustered by a brazillian transexual on an anonymous anime forum, let that sink in.
>>36672328
Pics of this brazilian transexual?
>>36672271
It's called valsava manoeuvre.
>>36672341
http://imgur.com/a/SKR7F
>>36672319
>The competitive benching technique requires lots of training, and is not the most important thing for a novice to learn.
Absolutely pants on head retarded
>>36672343
you don't hold your breath, period.
>>36672319
the bar still touches below your pecs, regardless of arched or diagonal bar path
>>36672244
Back squat + plyo
>>36672169
Pretty good. But follow the book, not "Phrak's" advise.
>>36672034
http://fitsticky.com/novice-programs/
http://fitsticky.com/intermediate-programs/
>>36672364
P.E.E.
Point
Evidence
Explain
>>36672354
No face?
I'm really skinny and have trouble gaining mass. I worked out for more than two years, but stopped some months ago, because of lack of success. I don't think that eating is my main problem, i think it's my routine.
So i looked for some routines on the internet for "hardgainers" and saw this (pic related). If i want to start working out again, is it a good idea to start like this?
On Tuesday then the same amount of sets and reps, but with Bench Press.
The same at Wednesday Chest Supported Row
Thursday Deadlifts
Friday Clean and Press
And Saturday Pullups
There was written it's good for the first month, and then after you can change it. Shall i do it?
>>36672364
It's cool that you have your opinion, but I think Sheiko's and Rippetoe's opinions on how to train novices is more valuable.
>>36672399
Please stop. You clearly don't know enough about it to be trying to argue. You're anonymous, so you can just quit this argument right now and no one will ever remember you for this.
Here's good places to start learning more:
http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
http://shop.actiformula.ru/knigi/216-kniga-powerlifting.html
>>36672466
oh look it's the tranny samefagging again
>>36672466
Start with this: https://www.youtube.com/watch?v=WO-jFpv9rik
Then follow to here http://fitsticky.com/novice-programs/
>>36672484
What?
>>36672364
https://en.wikipedia.org/wiki/Valsalva_maneuver#Strength_training
>The Valsalva maneuver is commonly believed to be the optimal breathing pattern for producing maximal force and is frequently used in powerlifting to stabilize the trunk during exercises such as the Squat, Deadlift, and Bench Press, and in both lifts of Olympic weightlifting.[9]
You could just read some books or something and check it out yourself
>>36672468
>Please stop. You clearly don't know enough about it to be trying to argue. You're anonymous, so you can just quit this argument right now and no one will ever remember you for this.
How much do you bench?
>>36672468
>It's cool that you have your opinion, but I think Sheiko's and Rippetoe's opinions on how to train novices is more valuable.
Autism
>>36672511
Lol trappy it looks like you accidentally replied with your samefagging connection instead of your tripfag connection
does anyone go from power clean to OHP? this is my variant because i have no powerrack..
Pros/cons?
>>36672466
Oh, meant to link this vid https://www.youtube.com/watch?v=8bjtwSB8fVY
It's gonna be more useful for you, but both vids are good.
>>36672640
Pros: You will look awesome and people in the gym will be mirin. You will train more power clean technique.
Cons: The Power clean can tire you a bit before pressing. Shouldn't be much of an issue, but that depends on your own endurance and diet.
>does anyone go from power clean to OHP?
https://www.youtube.com/watch?v=WnJd42b3EfI
>>36672794
>https://www.youtube.com/watch?v=WnJd42b3EfI
my deadlift is about half of that... fug
>>36671977
What trappy said and here's some pro advice for you, don't give up because you didn't start off on the right foot. That's called quitting and it's a fast track to failure. Take a breath, make a note, move on with your workout, stay fit.
>>36672794
wait wait wait, how much did he OHP?
Trappy is there a beginner routine where I don't have to squat every workout?
>>36672976
I guess I should add I've been working out for a few months doing stronglifts 5x5 and I'm really starting to hate squatting every workout. I weigh 185lb and squat is at 215lb
>>36672976
Yes http://fitsticky.com/novice-programs/
Mon: Upper body
Tues: Lower body
Wed: Upper body
Thur: Lower body
Fri: Upper body
Sat: Full body circuit
Su: Rest
Best decicion I've ever done.
>>36672494
>>36672794
Thank you
But i still need a good training plan. Do you know where i can find some?
>>36673121
http://fitsticky.com/novice-programs/
Trappy, how should I approach my 1 x 5 bench sessions in TM? For example, my 5RM is around 270lbs, usually I would just do 3 warm-up sets with bar/130/200 lbs. Is it enough? Should I do doubles/singles up to my expected weight?
How to incorporate power cleans into intermediate version of Madcow 5x5?
sub for rows?
>>36673132
Yes i know, he already postet it, but i still don't know which exercises i do on which day.
>>36673050
The only novice routine you don't squat every work out is gray skull >>36673076
trappy post face
>>36673202
There's a list with programs.
Click in one of them.
>>36673202
>>36673132
Or is this supposed to be the training plan?
>>36673253
That is one of the many routines you can do.
>>36673238
Oh, sorry my bad. I was on phone and somehow didn't realised i have to click on them.
Thanks
trappy-chan you don't know shit from reading this thread. You got btfo by multiple anons and just continued to spout memes and post from your phone. not impressed.
>>36671467
Trappy, pls answer this from the last thread:
>>36669642
>I'm on dat dere 5/3/1 with BBB accessories plus a couple of things i added myself (stereotypical 3x12 direct arm work on OHP/Bench days and Calf work on DL/Squat days) made some good fucking gains on both strength and aesthetics but now it's time for me to start a cut, what should i change in the routine?
>>inb4 just eat a caloric deficit and maybe add cardio on off days
>I know that, but i'm starting to think that the volume might be a little bit too much
Been lifting for 3 months, zero gains.
Should i switch to Scooby's Advanced Volume Workout or one of the Novice programs from /Fit/sticky like SS, GSLP,Reg Park?
>>36672062
>buy a program
Disregarded.
Let's settle this once and for all
http://strawpoll.me/7298557
WHO THE FUCK IS TRAPPY???
>>36674147
>>36673381
Stick to one of the novice programs there.
Use http://symmetricstrength.com/ or www.strengthstandards.co to measure your progress.
Improve your diet.
>>36673356
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 yes, mostly lower the volume.
>>36673186
Rows and power cleans are completely different types of exercises. I'd just add the power clean after or before the rows, kinda like in TM.
>>36672973
162kg
Klokov is really strong at pressing. He has thrusted 192kg, and his bench PR is 230kg even though he doesn't even train it for reals.
I'm faced with a bit of a quandary. I see Starting Strength recommended not just on here but on quite a few sites as the ideal beginner program. Now the problem is I'm fat, I'm fat as fuck. 210lbs at 5'8. And from what I understand to keep up with Linear Progression programs you need to eat a bunch to keep up and I can't do that. I've been eating 1500 Calories and that's been working wonders, and I dont want to get any fatter.
1. Is starting strenght advisable for losing weight, will it work for me on a cut?
2. If not, is there another routine that would work better?
Post penis
>>36675664
Start SS http://fitsticky.com/starting-strength
You will be able to progress fine for at least a couple of months while eating on a deficit.
Once that starts getting tough, you can do the lighter version of SS described at the bottom of the page.
Once that starts getting tough as well, and you're still cutting, you can switch to an early-intermediate program http://fitsticky.com/intermediate-programs/
You can also do the upperbody lifts before the squats if you're lacking energy after the squats, or use a split like pic related (just lower the volume on upper days. Do 3x5 for the second main lift instead of 5x5, and take the accessories after the chinups out). But start with SS first. http://fitsticky.com/starting-strength
>>36675664
Brah, if you're that heavy you'll have plenty of energy to get your lifts up on SS. Be sure to keep your protein up and you'll be fine. You shouldn't have any trouble in the beginning simply because the weights you're moving aren't heavy. Linear progression really only falls off on a cut if your cut is extremely severe (PSMF status) or you're moving respectable weight.
>Started at 375 6'3" with Starting Strength
>Currently 276 and closing in on 1/2/3/4
>>36671467
>>36675724
https://www.youtube.com/watch?v=aDAU3SPYFsA
KillYourself x F
>>36675724
>>36675725
Alright cool, thanks.
what routine is best if I want to do each main exercise twice per week?
bench, squat, ohp, row, chins, deads
maybe ABxABxx
A (push + squat)
squat
bench
ohp
B (pull + dead)
dead
row
chin
will this work?
>>36673153
You should warmup enough so that you're ready to handle heavier weights, but not to the point where you tire yourself down. It's a personal thing, though, and it varies from how you're feeling on each day, so it's something you have to figure out by yourself or with your coach.
Pic is how Candito warms up in general, so you can use that as an example.
But in general, you want 3-5 warmup sets, and you want to tapper the reps of the later ones to doubles/singles. So in your example, bar/130/200 lbs, I'd add one or two more warmup sets, of 1-3 reps. At your level, the bar is simply too light to be considered a real "warmup set", so I wouldn't count it (but that doesn't mean you should do it. keep doing it if you feel it gets you more prepared).
>>36675829
You don't usually want to do squats and deadlifts on separate but consecutive days, because they both work the same muscle groups.
Squats are not a push. If you're splitting with push/pull, you should do push/pull+legs.
There are other splits that you can use, though. Pic related is an example. There are more examples here, at the bottom of the page. http://fitsticky.com/texas-method
>>36675724
>>36675884
http://newobserveronline.com/transgender-is-a-mental-illness-and-should-be-treated-as-such-former-johns-hopkins-chief-psychiatrist/
>>36671467
>>36675912
Do realize the deadlift is a push?
How long are you gonna keep shilling that fucking sticky you faggot.
I've been running Coolcicada PPL for about a month before work (http://forum.bodybuilding.com/showthread.php?t=149807833), but I find myself running out of time to get everything in. I only get about an hour, and I tend not to have enough time for one triceps exercise on push day and the biceps on pull day (legs is fine).
Should I even bother with this routine if I don't regularly have enough time to complete it? And is there any good PPL whose workouts don't take more than an hour?
>>36675912
thanks for the link
I have tried ppl, but I had to do 6 days in order to cover it properly
I just ended up skipping leg days
>>36675954
fuck off, retarded faggot cunt
>>36675954
SHOO SHOO TRANNY
>>36676010
>fuck off, retarded faggot cunt
Hers your (you) for white knighting for trappy. He'll have sex with you soon im sure.
Reminder
>>36676144
Reminder that 80% of /fit/ is dyel thats why they listen to that faggot in the first place so their opinion doesnt matter.
>>36676144
>Polls actually proves anything
>Bots doesn't exist
>>36675912
at what point should i consider lowering my intensity instead of volume during a cut? i find myself having to drop my back off sets on squats and deadlifts in order to recover in between workouts enough to keep up with the 5/3/1 progression
should i drop the weights slightly and keep the volume higher or keep trying to progress throughout the cut? im doing my own, weird 5/3/1 variation with twice a week frequency and some extra, light accessory work
stats are as following if it matters:
174 cm 77.4 kg
Squat: 210 kg
Bench: 132.5 kg
Deadlift: 235 kg
OHP: 80 kg
>>36676238
This,
these >>36676144 images and polls are all done by trappy to spread the idea that he isnt a fucking faggot.
>>36676269
You should probably alter the progression or the intensity rather than the volume. Volume is what drives strength progression long-term and what will let you retain as much muscle mass as possible
Why do you all listen to some shitstain 00 pound tranny that read one chapter of practical programming? Do you all have no critical thinking skills? Or are you trying to get in that fucking boipussy
>>36676392
*100 just a minor brain ddos
>>36676392
>>36676410
Because they are whiteknighting faggots from reddit or who knows where. Plus half of the people responding are trappy with his trip turned off.
ITT:
A mentally ill faggot begs for attention while closet homosexuals fawn after his pancake ass.
This kid can't squat 225 for god's sake :^)
>>36676435
he can't even squat 200.
>>36676435
>>36676460
Trappy? He cant even squat 1 PL im pretty sure
>>36676467
I think he said he could squat 180 1rm or something
>>36676353
i have to sacrifice so much more intensity than volume to keep the balance, at least in my experience
like: id have to lower my training max with like 20 kg in order to do just two more sets for each lower body exercise, feels skewed imo
as long as i can keep up with the progression somewhat i shouldnt be losing muscle though, right?
>>36676483
Hes lying theres no way thats true. He weighs like 110 at most and is a pure twig obviously.
>Texas Method
>>36676392
I'm genuinely confused as well.
>I'm not letting a doctor treat my disease unless he also has that disease
>>36676976
>implying that analogy applies
>implying a DYEL transfag who has probably never lifted anything heavier than his horsecock dildo has got anything on a specialist doctor who spent 7 years studying to get his degree, assuming he didn't spend even more to get his specialization.
m8.
>>36676976
Trappy plz go
>>36677029
This
>2016
>taking advice from a weak and degenerate attention whore
why.jpg
>>36677329
So the advice on the sticky is shit too?
Looked at the sticky and there isn't really what I'm looking for.
abxabxx mainly for aesthetics. This looks kind of what I'm looking for but for b I would put deadlifts at the top
Not really too sure how to do a 2 day split. I have read/done ss until out of beginner and into intermediate. I then did PPLPPLX and PPLXULX because I enjoy being at the gym and my gym was perfect and I had a fair bit of free time.
I have had to move gyms and I only have free weights and a couple of cable machines. I don't think I even have a leg press there but it could be hidden in a corner.
Anyway how's this look for a 2 day split?
Is this really all i need as an intermediate lifter for a buff physique?
>>36677543
Looks solid, m8. A bit of warning - at some point, when your press and bench are high enough, they're going to start interfering with one another. When you do hit that point, I'd suggest:
>A1
Bench 3x5
Press 3x8-12 @ ~75% 5RM
...
>A2
Press 3x5
Spoto Press 5x3 @ ~75% 5RM - 2-3 second pause
...
If you need inspiration for your 2 day split down the line, take a look at Candito's Linear Program - great template with a lot of customization.
What do you guys think of Arnold's Blueprint to cut?
The nutrition part is shameless shilling but christ alive I'm on day three and I'm completely wrecked.
Glad I'm running a conservative deficit.
I'd spent the last few months doing 5-3-1 variations, bulking, and this is an amazing shock to my system.
I especially like the detail, how at certain points you run the rack on the last set, or do the quarter rep method and other shit like that which I wasn't used to.
Only thing I can't properly adhere to is the 30/45 second rest thing.
Usually keep it at under a minute, but when the Negger has me doing 8 sets of 12 reps on deep squats I might need 90 seconds for the last half, even with baby weight of 185lbs.
Any complete both months?
http://www.bodybuilding.com/fun/arnold-schwarzeneggers-blueprint-to-cut.html
>>36677567
no, youre gonna need a fuck ton more volume than that
>>36677567
You'll overtrain with that much volume, you should drop it down to something more reasonable.
>>36677567
>>36677697
>>36677736
Thought i posted the one with 5x5, but if i this routine 5x5 will that turn me into a beef cake
>>36677678
Rock it, brother. That looks fun as fuck, but intense as all hell. You've got to remember though that Mr. Olympia was enhanced - he could handle that volume on a deficit.
I'd honestly suggest eating at least at maintenance if you're going to run this routine, brah. If you eat clean as all hell, get at least 1 gram of protein per pound of lean body mass, and keep on top of your rest you'll make it.
Good luck!
Power cleans are a fucking waste of time. Wish I would have known when I started SS 6 months ago. I have non-existent lats. Should have done the rows instead.
Is Coolcicada's ppl a good routine? I'm planning to do a variation on the regular pplxppl for pplxfxx. Also, I'm not interested in powerlifting or ow desu.
http://forum.bodybuilding.com/showthread.php?t=149807833
>>36677778
Thanks for the encouragement bro!
It honestly is really exciting, been lifting just over two years and this was just what the doctor ordered.
Yeah this certainly feels like a training you'd greatly benefit from gear from and sure as fuck not spiked MusclePharm products.
I was gaining steady on 3300 calories 5'9, now 200lbs 17% bodyfat and cutting at 2800.
Depending on the severity of the doms I'll play around with that, eating 45% fats, 30% protein and 25% clean carbs.
Day 4 tomorrow, that I'm confident about but a repeat performance of leg day on Friday has me scared since I still can sit to shit without bracing myself.
>>36677919
You can take some additional steps to boost recovery as well. Following your workout with 10 minutes of LISS cardio (40% maximal effort on a cycle, say) has been shown to clear lactic acid out of muscle tissue.
Couple that with a cold shower - which also clears lactic acid out of muscle tissue - and you should be ready to rock and roll.
>>36677678
>10 exercises on day one
>30 (T H I R T Y) reps for one set on bench
uhhhhh why not just do a full-body routine with three accessories or so thrown in? You only squat 185 so your pretty weak to begin with
>>36677881
What's your F day like? Didn't find that in the thread.
It could work. You could also split that full body day into an Upper day and a Lower day - I think Trappy's got a PPLxULx split lying around somewhere.
>>36678039
Only compound exercises, something like this (D day) looks good.
Also it needs to be 4 days, so my main concern is if the volume is not too high on the ppl days so I can recover fully for the F workout.
>>36677964
Thanks, I usually do follow up leg day with some cycling, sauna, hot shower followed by cold shower.
>>36677975
Doing strength training I got to a rep at 365lbs on squats which is okay.
But it's 8 sets of fucking 12.
If I had put two plates I wouldn't have finished.
Actually really proud that I got all 96 reps done without much stalling.
Quads are blown the fuck out mind you.
As for the bench, yeah it's a bit ridiculous but then again I don't remember the last time I had chest doms like this.
I one rep 300lbs on bench so thought one plate 30 times would be a breeze...
FUCK.
Did it but last 7 were shaky.
Then 155/10, 160/10, 165/10, 170/10 and finally 205/5.
Felt embarrassed and weak but my chest aches like the first time lifting.
>>36678146
That should do you. Give it a month and see how you feel. If you find you need a different 4 day routine, I had a lot of success on Candito's Linear Program - Strength/Hypertrophy variant.
>>36678146
ALSO
nice crop trappy
>>36678184
Yeah, I will start the routine next week so thanks for the help.
Candito's linear seemed preety good but also very hard, and I'm not looking for developing lots of strength gains quickly so it doesn't really fit my goals. Besides it said rests could take up to 10 minutes or more and that would bore me too fucking much, 6 is already plenty desu.
>>36677780
Quit posting. You have no fucking clue what you're talking about and misleading those who want to learn.
Someone notice me plz. Is this any good?
>>36679564
Madcow is fine.
>>36677780
>he didn't do the weighted chinups
You asked for it.
Is this routine good for achieving asthetics? is 3 days a week enough at the gym or would an ABxABxx be better?
Current Routine..
AxBxAxx
BxAxBxx
A
Squat 3x 8-12
Bench 3 x 8-12
Chin ups 3 xf
Incline bench 3 x 8-12
Dumbbell pullovers 3 x 8-12
Calf raises 3 x 12-15
Tricep 3 x 8-12
B
Deadlift 3x5
OHP 3x 8-12
Pendlay Row 3x 8-12
Lateral raises 3x 8-12
Shrugs 3 x 12-15
Biceps 3x 8-12
Trappy, do you have any advice or tips for acing step 1?
>>36675273
Nice hair. Would consider.
>>36680201
Let me take a look at it.
You've got squats and bench for volume - if you're moving something like 2pl8 for 8 reps that can get you pretty swole. Personally, I think it's better to go with heavy 3x5 on bench to keep up a solid foundation and then add incline/decline/dips/flyes to blow up the chest.
Same deal with the DL - keep it heavy as fuck at 1x5 or 3x3, then add snatch-grip deadlift for volume to really hit the upper back. You could run it as is, though I don't think this routine will do you justice if you haven't already put in 6-8 months building a solid strength base. Here are some tweaks if you're interested.
>A
Squat 3x8
Bench 3x5
Weighted Pull-Ups 3x5
Incline Bench 3x8
Leg Press 3x12
Lying Tricep Extensions 3x8
Calf Extensions 3x12
>B
Deadlift 3x3
OHP 3x8
Weighted Chin Ups 3x5
Snatch Grip DL 3x8
Lat Raises 3x10
Pendlay Row 3x8
Barbell Curls 3x8
AxBxAxx - add in cardio on your off days if you can handle it.
Lift big, eat big, get big.
-A-
Deadlifts 3x8
Pull ups 3x8
Over head dumbbell press 3x8
Tricep press down 1x12
Calf raises 3x12
-B-
Seated cable rows 3x8
Curls 3x8
Lat pulldowns 3x8
Bench 3x8
Squats 3x8
AxBxAxx
I've been casually lifting for around 6 months, and as far as eating goes I just try to eat more protein.
I know that my gains will increase when I fix my diet. But are there any ways to fix my routine?
I'm too poor to go to the gym anymore, so I was wondering if anyone has any weightless routines to get/stay fit?
>>36680590
Hey guys, what do you think about phat or phul after running icf? I'm over 1/2/3/4 for 1rm
>>36671467
A
1. Squat 2x4, 1xAMRAP
2. Press 2x6, 1xAMRAP
3. W/pull ups, 2x8, 1xAMRAP
4a. Bulgarian split-squat 3x10
4b. Goodmornings 3x10
B
1. Squat 2x6, 1xAMRAP
2. Press 2x8, 1xAMRAP
3. W/pull ups, 2x4, 1xAMRAP
4. Dips 3xF
C
1. Squat 2x8, 1xAMRAP
2. Deadlift 3x5 (ramping)
3. Press 2x4, 1xAMRAP
4. W/pull ups, 2x6, 1xAMRAP
AxBxCx
>>36671467
when will you suicide
just die already
>>36682236
Or maybe just 3x5 main lifts so it will be
A
1. Squat 3x5
2. Press 3x5
3. W/pull ups 3x5
4a. Bulgarian split-squat 3x10
4b. Goodmornings 3x10
B
1. Squat 3x5
2. Press 3x5
3. W/pull ups 3x5
4. Dips 3xF
C
1. Squat 3x5
2. Deadlift 3x5 (ramping)
3. Press 3x5
4. W/pull ups 3x5
AxBxCx
>>36682026
I could do any volume, suggestions?
Is it worth having a deloaded week once in a while to combat accumulating fatigue?
>>36682236
>>36682253
imo better
(A)
Squat (strength)
OHP (strength)
Deadlift (strength)
Cable rows (hypertrophy)
(B)
Squat (strength)
W/dips (strength)
W/pull ups (strength)
Goodmornings (hypertrophy)
Bulgarian split-squat (hypertrophy)
AxBxAxx BxAxBxx
>>36672794
>>>36672640
>Pros: You will look awesome and people in the gym will be mirin. You will train more power clean technique.
>Cons: The Power clean can tire you a bit before pressing. Shouldn't be much of an issue, but that depends on your own endurance and diet.
>>does anyone go from power clean to OHP?
>https://www.youtube.com/watch?v=WnJd42b3EfI [Embed]
thank you!
>>36671467
>>36682423
I don't get it
I drew trappy-chan fan art. <3
http://sketchtoy.com/66845259
>>36682434
The fag who drew the stick figures(probably Rippetoe) is wrong
>>36682469
T'was rippetoe. Email him or go on his website Startingstrength.com
>>36682423
You, sir, are utterly and completely retarded.
Not only don't you take perspective into account, you even missed the main point of the schematic: that the bar shouldn't be rowed but instead follow a vertical path.
And if you watch a video or gif of that power clean I can assure the bar travels by itself.
>>36682337
What program are you doing? Generally a deload week is only needed if you're actively detraining yourself over a longer period of time, if you're doing some shit like TM or Madcow that peaks you every week it is not worth it.
>>36682472
>You, sir, are utterly and completely retarded.
Cringe
Then you don't even have an actual reason why.
>>36682423
Missing
Le
Point
https://www.youtube.com/watch?v=GWpnH1xG6Kw
Tell me I did good :3 I know it¨s super shaky and unstable
>>36676144
>posting a poll on threads that only /fit/ regulars spend time on
>not knowing all /fit/ regulars are bisexual/gay
>>36673381
Reg Park's is objectively the best novice program>>36673390
around.
>>36671467
>>36671467
Does anyone have a routine for a girl please!!!!!!! I'm dying ;-;
>>36683670
Show tits or gtfo is a great program
>>36682423
>how does perspective work????
dyels please leave.
>>36683670
>>36682423
1: Klokov is already going down in the frame you selected. If you go a few frames earlier you will see his extension is straight up.
2: Klokov's bar actually travelled vertically.
3: You are comparing a side-view drawing to an almost front-view video
4: The drawing shows someone who extended too early, at the knee level. Klokov only extended after the mid-thigh.
You would understand if you actually knew how to clean though.
Here's something if you wanna learn, taught by Klokov himself: https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy
http://fitsticky.com/how-to/
>>36682537
You did pretty good :3
>>36682337
If your program is linear, you shouldn't be accumulating fatigue.
If the program is periodized, then you already have a "deload week" in it.
>>36682026
Visit here for examples of good intermediate programs. http://fitsticky.com/intermediate-programs/
The Texas Method page has a lot of examples of splits at the bottom of the page.
You can of course customise them.
>>36682236
Looks good. Though if you're pressing 3x per week, you might wanna change one of those days for push presses.
>>36680516
Yes. Start with lifting heavier and doing less reps. 3x5 is a good place to start.
Read http://fitsticky.com/novice-programs/ if you want to know more.
Also, do the main lifts before all the accessories.
>>36680311
What's step 1?
>>36680201
The exercise selection is fine, but if you stay at 8-12 reps you will get nowhere in terms of strength.
Go with 3x5.
Read http://fitsticky.com/novice-programs/ if you want to know more.
>>36679564
Madcow is good, though I would change some things around.
But it's a good program.
>>36671467
>>36684451
>>36684647
>sean makes a poll
>never posts it on /plg/
>starts spamming the rigged results around
Cmon sean, you can try harder than this. Even if the bots and modem resets you use, you could at least have actually posted the poll so people could actually vote. Pic related is what actually happened when someone made a poll and posted it on /plg/ (something you didn't even do) when you were not around.
Also >>36676144
>>36684696
>only 9 votes
The fact that you saved that is cringe mate
>>36684719
Sean get >>>/out/
Also >>36676144 that's 80 votes
>>36684730
Not sean, i just hate trappy and am doing all i can to make him kill himself
>>36684647
37 votes is literally nothing and you only look like a fucking moron posting this
>>36684745
It's clearly working, keep going.
Just hope the mods don't catch you though, as flaming and trolling outside of /b/ is against the global rules.
>>36684767
37 votes that didn't even come from /plg/
Sean is cancer
>>36684767
Compared to the 8 here>>36684696
Besides i just took that pic from /plg/ where it is currently up
>>36684788
Sean get >>>/out/
>>36684815
Nice job not getting the point
>>36684786
I just hate him cause it baffles my mind that people actually take advice and white knight for a 100lb weak as hell tranny. It blows my mind how we went from Zyzz to trappy. Shits literally embarassing.
>>36684844
N E W F R I E N D
E
W
F
A
G
>>36684860
Explain what you mean please, how is any if what i said false
Someone post a link to the mountain power cleaning please
>>36682472
>>36682498
Actually if you read the book SS, that picture is showing while the text next to it says that the bar is not to bounce forward and away from the body. His point seems to be correct.
me currently:
A:Bench/bis
B:Back/tris
C:Legs/shoulders/traps
I don't have a set routine for what days or how many days a week I go, I just shoot for as many as I can
Basis of each day:
One heavy compound lift (bench, row, squat, ohp are mine. sometimes deads.) usually 3 sets of 3-5 reps
then superset the muscle sets 10x10:
db bench with preacher curls
cable rows with triceps press
leg extensions with leg curls
military press with shrugs.
if i'm still able to move any weight with the muscles I'll add some sets of 15 until there's too much blood to continue
Works pretty well for me. I like the idea of progressive overload combined with breaking down the muscle fibers to a pulp afterward
>first day in the gym
>walk around lost not knowing where everything is
>feel like im getting in the way of all the big black guys
>look for a place to do face pulls because i have shitty shoulders
>try to do them on this thing that looks like a lat pulldown machine but isn't
too much spahetti for me 2bh
>>36684745
You got some issues dude
>>36684944
Please show us where klokov is bouncing the bar forward and away from his body: https://www.youtube.com/watch?v=WnJd42b3EfI
pro-tip: you can't because he's not.
>>36684974
Please show me your second X chromosome.
Pro-tip: you can't because you have a XY
>>36684974
That is not what i said.
>you even missed the main point of the schematic: that the bar shouldn't be rowed but instead follow a vertical path.
No, the point if the schematic was to demonstrate that the bar is not to be bounced away from the body, it was not about rowing.
In that term he was correct. I said nothing about the actual form of klokov
28yo natty, lifting for a year now. I'm still a beginner and possibly have some linear progress in me still, but am concerned about my form. Did SL5x5 a while but got tired of it. Want to train more often, and also more varied.
I'm testing 531 BBB with "less boring" BBB days (5x10 squat on DL day and so on...) since a while ago, training 4 times a week.
I have gone through week 1 and 2 three times now, adding weights every week, still managing 10 reps on most AMRAPsets both on 5+ and 3+. Now I'm doing my first 531week and will probably do 12312341231234 from here on (deload week every 7th week)
So on each of the four main lifts, every week I do 50 reps on 50% of 1RM, and one pyramid 531 day. So:
>week 1 10-20reps on 60%, 10rep 70% 5-10rep 80%, 50rep50%
>week 2 6-13reps65%, 6reps75%, 3-10reps85%, 50rep50%
>week 3 10-20reps70%, 6reps80%, 1-10reps90% 50rep50%
I think both volume and intensity is quite low, and would like to do each lift once more every week, is there any good way to do that? I'm thinking training for 5-6 times a week instead so I do the program 1,5 times every week. Or if I add each lift to another day, what would be a suitable day and set/rep range for that?
>tue 531 press, 5x10 bench
>thu 531 DL, 5x10 squat
>sat 531 bench, 5x10 press
>sun 531 squat, 5x10 DL
Is the standard TM template good for someone coming of from SS?
Template for reference.
Monday:
Volume Squat 5x5
Volume Bench / Press 5x5
Power Clean 5x3
Wednesday:
Light Squat 2/5
Light Bench / Press 3/5
Chin ups 3/F
Back Extensions 5/10
Friday:
Intensity Squat 1/5
Intensity Bench / Press 1/5
Deadlift 1/5
Is this thing well balanced? At first glance it seems it needs more arms pulling, but I don't know.
>>36685102
don't be afraid to tinker with it to suit your goals.
>>36685006
You're arguing against a strawman you made yourself though.
The only person who mentioned rowing said "the bar shouldn't be rowed but instead follow a vertical path". And the drawing clearly shows the path is not vertical.
>>36682876
Can someone elaborate on this pls?
>>36671775
From what I've seen in CBT, most people with the best bodies have done PPLPPLx
I'm doing it now with heavy compounds at the start and seeing good gains. Can you explain why you think it is for meme roiders.
Also please link what you consider a good PPLxULx
>>36685126
I just want a balanced general strength routine. I don't intend to compete in any sport.
>>36685176
not to be >that guy
but "most people with the best bodies" are probably on gear. it's a lot more common than you think man.
>>36685102
It's a template. You're supposed to customise it.
There are some examples here http://fitsticky.com/texas-method
Keep in mind the page is still under construction though.
>>36685184
If you think it needs arms stuff, add arms stuff.
>>36685176
Keep in mind CBT is full of roiders and fake natties though.
"best bodies" are built with good diet and consistency.
I've written about this many many times... I don't have much time available atm to explain everything though.
It's something I should add to the fitsticky soon.
I'll see to it when I'm home later.
There's an example of PPLxULx here http://fitsticky.com/texas-method
I've been doing bench press with dumbbell (12 kg), OPH with dumbbell (10 kg) and dumbbell rows (14 kg). Everything 5x5 (3 times a week)
better go to SS ?
>>36685244
Keep in mind this thread is full of trannies and fake women though. I've written about this many many times... I don't have much time available atm to explain everything though.
>>36685287
you should eat more.
make sure you're pushing yourself every set.
try to put 5 more pounds on the bar every time you hit the gym. you should be making these linear gains easily at the weights you're at, so seriously take my advice and eat more calories, it helps a retarded amount for strength
If you're a twiggy fucker seriously shoot for 5k Cals a day. You'll see some impressive shit happen. If you start gaining fat take it down to 4k.
I liked SS back when I did it, but squatting 3 times a week is a pain in the ass (literally).
>>36685244
Trappy-chan,
why don't you talk to me anymore? ;_;
Love,
Hime
>>36685176
CBT has more roidheads than /fraud/
It's where they all go, primarily.
>>36685208
>>36685244
>>36685445
Do you guys think Prometheus is natty?
What about this guy? (Goal body not sure about quality of pic sorry)
>>36685579
honestly who cares
he might be, he might not be, it's possible to achieve that naturally, but there's no way to be sure he didn't take gear to expedite it.
>>36685579
Not natty.
Worry less lift more.
>>36684451
...the USMLE step 1. Are you really in medschool, or premed
>>36685244
>There's an example of PPLxULx here http://fitsticky.com/texas-method
Any issues with doing PPLULxx if I don't want to lift on the weekend?
Also, Weighted DIPS or Closegrip Bench as an accessory to bench?
>>36686006
She's not american.
>>36686283
>she
He has a penis and balls correct?
>>36676392
This is embarrassing just to read.
>>36686714
And by this, I mean the thread.
>>36685161
It's more balanced than the simplified crap like SS/Stronglifts, etc.
You progress on the main lifts in exactly the same manner but the accessory work gives you the extra volume that helps you actually look like you're strong instead of looking fat.
Trappy what do you mean by 'your diet must be on point'?
>>36672354
Trappy, are you from hueland? W-wanna do lewd things with me?
Can someone tell me if this is any good?
Monday
Flat bench 3x5
Pec flys (machine) 4x8
Incline Dumbbell Bench 4x8
Barbell ohp 3x5
dumbbell ohp 4x8
lateral db raises 4x8
db curl 4x8
tricep rope pushdown 4x8
barbell curl 4x8
skullcrushers 4x8
Tuesday
Deadlift 2x5
pullups 4xf
pendlay rows 3x8
seated cable rows 4x8
leg press 4x10
calf raises 4x10
Thursday
barbell ohp 3x5
Incline DB bench 4x8
lateral db raises
pec flys (machine) 4x8
dumbbell ohp 4x8
dumbbell curls 4x8
tricep rope pushdown 4x8
barbell curls 4x8
close grip bench 3x8
Friday
Squat 3x8
pendlay rows 4x8
leg press 4x10
seated cable rows 4x8
calf raises 4x10
lat pulldown 4x8
>>36688264
No, too much volume, not only will your body not be able to take it but youll be in the gym forever.
What do you think about this guys?
Week 1: AxBxAxx
Week 2: BxAxBxx
A:
Back Squat 3x5
OHP 3x5
BB Row 3x5
Skullcrushers 3x10
DB Curl 3x10
Lateral raises 3x15-20
B:
Bench Press 3x5
Deadlift 1x5
Weighted Pullup 3x5
Incline DB Bench Press 3x10
BB Curl 3x10
Facepulls 3x15-20
>>36688333
Really too much? I'm usually in there for no more than an hour and I've got enough time plus I kind of like the feeling of a pump as silly as that sounds. I've been doing this for a few weeks and my lifts are going up.
>>36688264
>Monday
>10 exercises
>most are 4x8
yep that's a beginner routine alright
>>36688391
It just seems you are doing so many excersises for chest, shoulders and triceps that it makes me think you arent going as heavy as you should be if you arent getting fatigued. You should go heavy on a compound lift and do 2 maybe 3 accessories max lad.
>>36688410
This
>>36688391
>>36688264
If that only takes you an hour to get through you're not lifting heavy enough, brah. The 3x5 sets alone should take you about 12 minutes with warm-up, working time, and 3 minutes of rest.
Cut down your volume a bit and focus on lifting heavy ass weight. The way you've got your split isn't bad - though you're only squatting/dling once a week. As always, benching and pressing on the same day is going to cause some negative feedback.
Here's some tinkering:
>Monday
Bench 3x5
Barbell Row 3x5
Dumbbell Press 4x8
>Accessories
Dumbbell Flyes 4x8
Lat Raises 4x8
Hammer Curls 4x8
>Tuesday
Deadlift 2x5 (or 3x3)
Weighted Pull-Ups 3x5
Paused Squats 5x3 (70-80% 5RM)
>Accessories
Leg Press 4x8
Calf Raises 4x12
>Thursday
Press 3x5
Incline DB Press 4x8
Bent Over Dumbell Row 4x8
>Accessories
Face Pulls 4x8
Lying Tricep Extension 4x8
Barbell Curls 4x8
>Friday
Squat 3x5
Weighted Chin Ups 3x5
Snatch Grip Deadlift 4x8
>Accessories
Leg Press 4x10
Calf Raises 4x10
This way you're hitting each of the lifts at 5RM effort at least once a week, but you're still training form/sticking points on off days. Once you start to lift heavy as fuark and stall out, your routine or the one above can be perfectly translated to Candito's Linear Program.
Good luck, brah.
>>36671467
A:
Barbell bench press/barbell overhead press 5x3
Dumbbell bench press/dumbbell overhead press 3x10
High-bar squat 3x5
Pendlay row 3x8
Neck training
Weighted ab plank on the GHD 3xF
Weighted back hyperextension 3x10
B:
Front squats 5x3
Barbell bench press/barbell overhead press 3x5 @ 75% of 5RM
Weighted chin-ups 3x8
Pull-ups 2xF
Wrist roller 3xF
Neck training
C:
Barbell bench press/barbell overhead press 1x5
Deadlift 1x5
High-bar squat 1x5
Lateral raise/Weighted dips 3x10
Barbell curls 3x10
Wrist roller 3xF
Weighted ab plank on the GHD 3xF
AxBxCxx
>>36688345
Looks solid, breh. The only suggestion I have is sub out skull-crushers for lying tricep extension (go 3x8 and a little heavier than you would with the SC's) and go with 3x8 or 3x6 on your barbell curls (again, going heavier).
Maybe scale back the Lat Raises and Face Pulls to 3x10, upping the weight.
>>36688553
Thanks man, I think I'll try this out.
>>36671467
go kill yourself degenerate piece of shit
>>36671467
Can't do chinups/pullups because too fat. What to do instead?
minimalist push pull legs
Push:
OHP 2x6
Floor Press 6x2
Pull
Rack pull 6x2
Chinups 2x6
Legs
6x2
lunges 2x6 (each leg so really 2x12)
i feel this allows me to hit PPLPPLx relatively easy, without much burnout
