Previous thread >>36948358
>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
>>36969763
What do you think of my routine now? I've just altered it a bit. I guess it was lacking in volume, only doing one main lift per week.
>>36969763
Any thoughts?
>>36969893
If you're doing that once per week, it's too little.
If you're doing that twice per week, it's too much.
Check the bottom of the fitsticky.com/texas-method for examples on how to make a good PPL split.
Read the "routine tips" section on fitsticky.com/novice-programs if you want to learn more about programming.
>>36969888
For the spoto bench, do lower reps and pause on each for 1-3s.
On monday, remove either the lunges or the SLDL and add chinups or pullups.
On thursday, remove the "sumo deadlift". It's pointless as you're already doing a lot of deadlift and snatch DL volume.
On friday, trim down the volume. You are doing 21 sets for your triceps, that way too far into diminishing returns. You don't need both rope pushdowns and skullcrushers (specially not when you're benching and pressing for high volume already), and the weighted dips and closegrip bench are too similar to warrant the double amount of sets.
I'd probably leave it as:
Bench
CG Bench or Weighted Dips
OHP
Cable Crossovers
Skullcrushers or Pushdowns (skullcrushers done for the full range of motion are more complete, pushdowns are easier to handle)
And if you want something extra, Lateral Raises.
>>36969992
well considering I don't follow a strict plan for how many times and on which days I go to the gym, I'll assume it's just right for me since I usually go 4 times a week
>>36970030
Do PPL with a fullbody training day instead then.
How retarded am I, guys?
A:
Bench 3x5
Rowing 3x5
DB bench 3x8
Pull-ups 3xF
B:
Squats 3x5
OHP 3x5
DL 1x5
Shoulder flys 3x8
AxBxAxx
BxAxBxx
I just got back into lifting after a 6 month hiatus (shoulder injury, not caused by benching though).
currently running greyskull with some hypertrophy accessories, ABA and BAB
A: Push
Bench - 2 x 5, 1 x AMRAP
Incline dumbbell bench - 3 x 8
Tricep extension - 3 x 8
Chinups/Dumbbell curl - 3 x F/ 3 x 8
Squat - 2 x 5, 1 x AMRAP
B: Pull
OHP - 2 x 5, 1 x AMRAP
Dumbbell OHP - 3 x 8
Chinup/Dumbbell curl - 3 x F/ 3 x 8
Yates row - 3 x 8
Deadlift - 1x5
Thoughts? I'm not doing leg hypertrophy since hitting legs x3 a week should be enough for size
I changed it up a bit in Ice Cream Fitness. I felt that there wasn't enough lat work, so I added pull downs (I can't do pull ups, currently at 103kg bodyweight), also on A days I'm going for hypertrophy range and on B days I'm going for strength.
Did I totally fuck up? I also really dislike bent over rows, so I'm doing machine rows instead.
>>36970443
You totally fucked up. If you don't want to do ICF that's fine, but don't butcher it and expect things to still work the same way.
Why are there no non barbell based programs?
>>36970460
Because barbell work tends to be the simplest, most effective way of getting shit done. Not the only way mind, but generally the best base to layer other stuff on for most purposes.
>>36970478
>Because barbell work tends to be the simplest, most effective way of getting shit done. Not the only way mind, but generally the best base to layer other stuff on for most purposes.
why?
Can I switch to Candito Strength/Hypertrophy after only two months of SS ? I realized I don't care about building only Strength and want to actually look good.
>>36970489
Easy progression, works with the widest variety of movements (try training lower body with DBs, for example) and is usually quicker to get right than bodyweight or DB movements.
>>36970455
Alright, thanks.
Any pointers on how I could customize the program I'm currently running then? I'm mostly aiming for hypertrophy rather than strength, and I don't enjoy doing 5x5 / 3x5 programs. All the sources I can find on /fit/ seems to send me in the direction of 3 day strength splits.
>>36969992
Third time lucky?
>>36970508
I will concede that heavy weight dumbell bench is more risky than benchpress in terms of snapping your shit
but a newbie can easily achieve progression and progressive overload with dumbells and machines to the same degree as barbell movements
seems arbitrary to completely neglect any non barbell compound centric routine for no real reason other than the authors preference
>>36969763
Thx for all the advice and the thorough answering Trappy. I went from a bro split to an actual routine because of your threads and I finally feel like I'm doing something right in the gym.
Also quick question about squatting: I can't come down quite enough because of my flexibility (I watched a lot of vids and it's not my stance or form). Should I just half-squat until I get down low enough or avoid squats and do stretching shit (any advice there?) Until I can atg ?
>>36970566
DBs require larger weight jumps. That's generally a bad thing when you're dealing with weaker lifters because they end up being quite large increases percentage wise.
Also the average beginner is, unfortunately, uncoordinated as all fuck. Its bad enough teaching them to use barbells (and, yeah, some people really do need remedial 'this is how you move your body' work before they get near free weights of any sort), watching them try to handle DBs is like watching a baby giraffe take its first steps.
Swimming 3 days a week
Chin-ups 3xF
Weighted crunches 3x8-12
Loaded russian twists 3x8-12
^ 3 days a week ^
>>36970492
Read the "routine tips" section on fitsticky.com/novice-programs to understand how hypertrophy works.
If you want to "look good" then fix your diet.
>>36970580
Go as low as you can (below parallel is good, parallel is ok) while you stretch your ankles. https://www.youtube.com/watch?v=XISJxsccN1E (the one with the barbell over the knees at the end is excellent)
Get weightlifting shoes if needed (you can get the adidas PL2 for anywhere between 50-70U$), or just put plates under your heels.
If you need to stretch your hips or hamstrings, in case you have a really bad case of hip mobility, check https://www.youtube.com/user/JDCav24/search?query=stretch
Also, log your progress on a website like symmetricstrength.com or strengthstandards.co
>>36970626
Add OHP (or handstand pushups if you're strong enough) and squats (or pistol/tuck squats if you don't wanna go to the gym). Deadlifts would be good too.
>>36970547
Lower the reps on the spoto bench, you won't be able to do 8 reps paused unless using weights that are too light. Aim for 3-5 reps there.
Facepulls don't really "belong" on tuesday, since they work the same muscles used on the pullup on monday, but it's not a big deal I guess.
Yeah I think you'll be fine. Adjust the volume as you go on.
>>36970460
There are, they're just not as common.
>>36970443
fitsticky.com/novice-programs
>>36970316
Do your squats as the second lift on A. Accessories come after.
Same for the deadlift.
>>36970264
Looks ok. Kinda sucks that on week 1 you're only training your legs once per week though.
>>36970580
What I meant by
>Go as low as you can (below parallel is good, parallel is ok) while you stretch your ankles.
Is that you should keep squatting and go as low as you can.
And then you separately do ankle stretches during the day, and maybe a bit before working out. But hips/hamstrings stretches you wanna do back home.
>>36970929
Swim guy here. I can easily add OHP since I have dumbbells at home. Are goblet squats ok? The regular dumbbells squats are extremely awkward and I'd really like to only visit the gym to do swimming. If I just added squats and OHP... would the consequences of leaving Deadlifts out be severe? In terms of aesthetics and function. Like imbalance between quads and hams or something idk. Same question with squats. Would it be so bad to leave squats out?
>>36969763
>DYEL faggot making his own "sticky" (not actually stickied) that doesn't add anything to the old sticky
It's like Harsh's faggotry all over again.
http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_%28WIP%29
>>36971024
>doesn't add anything to the old sticky
>Implying the old sticky is even 50% relevant anymore since it's never updated.
>>36969763
Jumped on Candito's 6 week program because I respect the guy and it's a solid program
Probs jumped on it a bit too early though. Just finished week 5 and got 3 reps for every lift.
My plan for the next cycle is to use the predicted max that sym strength tells me, rather than using the 1.03, 1.06, 1.09 thing that Candito recommends as they don't increase the 1RM as much as the sym strength calculator does.
Figured this would be okay since I jumped on the program a little early and can afford to make some quicker gains
What do you think?
Pic is current stats from Symmetric Strength
>>36971087
Facts don't change over time, assuming they're true facts.
Can you guys give me a form check? I am trying to hit parallel
>>36971112
You picked a terrible angle to film from, its not really possible to see depth from it.
Lose the pad. Get your back tight and try to stay a bit more upright (it looks like trying to use low bar form with high bar position), that weight looks like its about to fold you over and get dumped on your neck.
>>36969763
>Monday
Romanian deadlifts 3x8-12
Lat pulldowns 3x8-12
One-arm dumbbell rows 3x5
Rear delt flyes 3x10-15
Bicep curls 3x8-12
>Tuesday
Barbell overhead press 3x5
Incline dumbbell press 3x8-12
Side lateral raises 3x10-15
Rope tricep pushdowns 3x10-15
Calf raises 3x15-20
>Thursday
Deadlifts 3x8-12, alternate 3x5 by week
Dumbbell bench press 3x8-12
One-arm dumbbell rows 3x8-12
Dumbbell overhead press 3x8-12
Lat pulldowns 3x8-12
>Saturday
Squats 3x8-12, alternate 3x5 by week
Pull ups 2x6-12, 1x6+
Incline dumbbell press 3x8-12
Seated cable rows 3x8-12
Lateral raises, supa set Tricep pushdowns 3x10-15 each
>Off days: abs/cardio
Goal: Aesthetics. I want a big back, shoulders, triceps, and upper chest. Already have big legs and mid/low chest.
Solid?
Basically doing pic with some additions
EABExCD
E: Boxing, 75 - 90 minutes
A: Bench 5x5
OHP 5x5
Overhand grip pullups 5x5
Dips 3x12
Cable crossovers 3x8-12
Lateral raises 3x8-12
B: Squat 5x5
Leg press 3x8
Snatch deadlift 3x5
Situps 3x20
Leg raises 3x12
Back lifts/raises not sure what they're called 3x12
Side lifts/raises 3x12
C: Bench 5x5
OHP 5x5
Overhand grip pullups 5x5
Dips 3x12
Skullcrushers 3x12
Hammer curls 3x12
D: Squat 5x5
Leg press 3x8
Deadlift 1x5
Situps 3x20
Leg raises 3x12
Back lifts/raises 3x12
Side lifts/raises 3x12
Usually finish each gym session off with 20 minutes of light running at 9km/h since I'm cutting.
How do you guys bench and The Press in the same workout? I tried doing a push pull legs split with 1 push day being a heavy bench/volume OHP and the next push day being a volume bench/heavy OHP and I feel like all of my strength is being drained and I need to do them on separate days to make any viable gains.
>>36971219
Generally, if you're doing both in one session whichever one goes second is just volume work - it ain't about pushing PRs on that day, just on putting in the work to PR at a later point.
Fatigue masks strength, but it doesn't stop strength gains.
>>36971107
Except none of these things are facts, and they've changed a lot over time.
>>36971231
This, also aesthetic gains are sometimes even better in the second lift
>>36971219
Use lighter weights for the volume work, and take enough rest between the sets.
Repeating this, use lighter weights for the volume work.
If doing intensity-volume/intensity-volume doesn't work well for you, even after lowering the weights used for volume, you can try volume-volume/intensity-intensity (pic related).
It's described in more details on the Practical Programming book.
There are examples of how I suggest handling PPL splits on fitsticky.com/texas-method
>>36971206
I hope you're not maxing everything on every workout while doing that. It's not sustainable, and 5x5 is awful for maxing.
I'd recommend you stick with 3x5 for maxing out (1x5 for the dl), and do all the 5x5 work with submaximal loads for volume. This is more sustainable and will lead to better results in the long run.
And please read the "getting stuck and getting unstuck" and possibly the "routine tips" sections on fitsticky.com/novice-programs
>>36971197
Read the "routine tips" section on fitsticky.com/novice-programs
>>36971101
You can always inflate your maxes if you still don't lift very heavy. People do it all the time.
>>36970996
Goblet squats are ok for your purpose. Doing DB OHP and goblet squats are gonna be great and make you stronger and more athletic. Won't be as good as actual strength training, but it'll do just fine for your purposes.
Deadlifts aren't 100% necessary for every goal, you'll be fine.
>>36971135
What angle would be better? Its a small gym, so only long bar is with a pussy pad, tho i dont really think there is a difference. How much straighter should i be?
>>36971421
Swim guy - thanks trappy!! I just don't want to end up skinny fat. Simply be lean with a muscular frame and some definition.
>>36970929
>Looks ok. Kinda sucks that on week 1 you're only training your legs once per week though.
I'm a postman. I spend all day every day running up and down lots of stairs.
>>36971437
Camera at the height of your hips (or slightly above it), side view.
Using smaller plates can also help, as larger plates obscure quite a lot of vision.
Isn't the pad removable? I've never seen a fixed one.
>>36971457
More reason to train your legs :)
>>36971421
boxing guy, I have been maxing, or at least I think I have, and adding 2,5 kg each time to every compound workout. Not stalling or plateuing just yet, but I understand that it might not be long until I do.
So I just max out bench one day and OHP the other and work the other at 90% or what? Anything else?
I have been lifting for 3 months and have seen some good results form the work I have been doing so far. I could really use yalls critiques if possible. Should i increase this bro split to twice a week over the summer?
Sunday- Legs/Shoulders
Squat
OHP
Leg Curl
DB Shoulder Raises
Shrug
Calf Raises
Tuesday- Chest/Tri
Bench
Tricep Pulldown w/ Bar
Tricep Pulldown w/ Rope
Incline Bench
Dips (assisted because I am a weak bitch)
Machine Fly
Thursday- Back/Bi
Deadlift
Bicep Curl
Lat Pulldown
Barbell Curl
>>36971791
Give a read to fitsticky.com/novice-programs
>>36971791
>no pullups
>no regular bench
>nothing for power
>2 shitty triceps isolations
It's shit
>>36971112
Folding at the hips instead of breaking at the hips
Keep your chin up
>>36971824
I do have regular bench, I do squat/deadlift/bench/ohp.... how is that not for power.
>>36971421
>>>36971197
Read the "routine tips" section on fitsticky.com/novice-programs
I just re-read them. It looks fine to me. It's not all 5x5 but I've already done a beginner 5x5 program.
3x8 leg extension
4x10 db lunge
3x8 db ohp
3x8 row
3x8 db chest press
how this?
Problem: butt wink due to tight hamstrings. What are the best hamstring stretches?
Had already been squatting for half a year or so with butt wink, read that if it's not major, no worries. But ended up tweaking something in my lower back so now I haven't squatted for 2 months or so and I'm letting it heal and I want to get rid of this stupid buttwink. Halp.
Monday--
Bench/The Press (Alternate) 3x5
Squat 3x5
Dumbbell Rows
Supinating Curls
Wednesday--
Bench/The Press (Alternate) 3x5
Deadlift 1x5 3 sets of Powercleans for warmup
Skullcrushers/Triceps Extensions
Lateral Raises
Friday--
Bench/The Press (Alternate) 3x5
Squat 3x5
Dumbbell Rows
Hammer Curls
Daily---Lots of chinups and pushups
Using the Greyskull rep scheme so the last set is AMRAP
Thoughts
I can't squat heavy due to sharp pain in my groin area. How long should I not squat before getting back at it? Is a week enough? I'm 19 yo eat plenty
>>36972153
Your buttwink might not be caused by tight hamstrings, but in any case this is the best stretch https://www.youtube.com/watch?v=IE7nALXgXz0
Keep in mind your clothes can also make "buttwink" look a lot worse than it actually is. Candito has shown this in vid, even.
>>36972118
fitsticky.com/novice-programs
>>36971567
Yes, that's pretty much it. Anything around 80-90% will be fine.
If you wanna learn more details you can check the different sections on fitsticky.com/novice-programs
The section on "getting stuck and getting unstuck" can be particularly helpful.
>>36972170
Power cleans aren't really a good "warmup" for deadlifts. But yeah you can use them as that if you want, doesn't matter much. Keep in mind you should still do warmup sets for the deadlift.
The routine looks fine.
Don't overdo the daily chinup/pushup thingy as it can end up being detrimental to recovery and muscle growth.
>>36972200
Take anywhere from 3-7 days off. As long as you need.
Fix your squat form (point your toes out, shove your knees out when you descend so that they track over your toes <- IMPORTANT, make sure your stance isn't too narrow) and also do mobility work when you're home (stretch the hip flexors, glutes, and hamstrings).
Never squat without warming up first. Warmup sets are paramount to avoiding this type of injury again.
>>36971448
Just a little tip, try lifting, it seems boring from the outside but it's great once you get used to it, if you said that you only liked going to the gym to swim you probably have it easy to access some barbell and try to workout, if you like it you get something new and benefitful, if you don't liked you just have spended sone hours that I doubt you could use much better(I mean, I'm sure you have some spare time every week where you would be doing nothing important)
>>36972261
I can't do the second one shown in attached picture. So I'm kinda sure (hoping at least) that tight hamstrings are the issue and stretching them enough so that I can achieve the second position in the picture can't do any harm. If that doesn't fix the issue then I'm moving on to other possible reasons.
I always feel my lower back curve a little but when putting my hips back to reset on the deadlift
how can I combat this?
Why should I bother doing things like power cleans?
trappy pls help me
i've injured myself squatting, now i have pain in my groin, feels like hip impingement. this is the second time it happened: the first time the pain went away in like a month, but now it's been a month and it still hurts..
pls help
>>36972713
go to doctor u idot
Talking about injuries, which doctor should I go to get proper diagnosis? I went to a sports doctor/bone doctor and he can't diagnose my shoulder injury without an MRI.
>>36972762
doctor just told me to take NSAIDs
>>36972790
so stretching hip flexors, glutes and hamstrings? that should help?
>>36973085
>(point your toes out, shove your knees out when you descend so that they track over your toes <- IMPORTANT, make sure your stance isn't too narrow)
>>36973151
i know what i fucked up, my stance was too wide. what i'm asking is how to recover from this thing, it's been a month and it's still hurting (when trying to squat)
>>36973173
Let it rest. This means no squatting.
If it doesn't get better go to a doctor.
>i know what i fucked up, my stance was too wide
I doubt it, you probably just weren't opening your knees and pointing your feet out correctly. Rip has a drawing explaining this on SS, which you should read.
>>36970264
What the hell is in that cup
A:
Squat 3x5
Bench 3x5
Deadlift 1x5
Chest flies 3x8-12
Dumbell lat raises 3x8-12
Hammer curls 3x8-12
Cable curls 3x8-12
B:
Squat 3x5
Ohp 3x5
Cleans 5x5
Lat pulldowns 3x8-12
Face pulls 3x8-12
Tricep pushdowns 3x8-12
Tricep extensions 3x8-12
AxBxAxx
Rate pls
>>36973219
thx famalam
Somebody pls critique mine, I'm not seeing much progress.
PUSH:
Bench 4 x 6
Decline Bench 4 x 6
Incline Bench 3 x 6
OHP 3 x 6
PULL:
Barbell curls 3 x 8
Shoulder raises 3 x 10
Dumbell row 2 x 8
Pulldown 2 x 8
Cable row 2 x 8
Dead 3 x 6
(I then cycle the entire routine)
LEG:
Squat 4 x 6
Calve raises 3 x 10
Incline leg press 3 x 6
Ab floor workout
I typically do Push/Pull/Leg/x/Push/cardio/x, then Pull/Push/Leg/x/Pull/cardio/x
I just am at super low weights. Bench like 155, Dead 145-185, Squat 155, and my fucking OHP is like...80.
>>36973531
Also I'm 25, 5'11", around 150 lbs
>>36972333
>have
halp
>>36973397
why so many curls? It just seems unnecessary.. and why so many tricep exercises? Just do one and add abs..
Opinions on my routine?
I was thinking of moving a few things around, but its got me some pretty solid gains and strength gains. Its 3x5 when cutting on main lifts and 5x5 when bulking.
I've just added lateral raises to improve my OHP, but not sure if its on the right day? I was also thinking of adding a more lower ab aimed exercise instead of doing cable crunches on both days.. thoughts?
My stats are-
OHP- 47.5kg x5
Bench- 75kg x5
P rows- 77.5kg x5
Squats- 117.5kg x5
Deadlift- 155kg x5
5'10 currently 76kg at around 11% body fat.
A-
Squats- 3x5
Bench- 3x5
P-rows 3x5/ B-rows 3x5
Skull crushers- 3x8
bicep curls- 3x8
goodmornings- 2x10
Cable crunches- 3x12
B-
Squats- 3x5
OHP- 3x5
Deadlift- 1x5/ 2x3
bench- 3x8 at 10%lower
Lateral raises- 3x8
Pull ups- 3x10
Cable crunches 3x12
no excuses this is my current program help me improve it
>>36973986
too many exercises. are you a retard?
Trappy, help me make Grayskull LP increments more interesting. The program calls for a 1/2 kg increase every workout for upper/lower movements, or 2/4 kg if you reach 10 reps on the AMRAP sets. What if I do something like this:
5 reps = no increment
6-7 = 0,5/ 1 kg
8-9 = 1/ 2 kg
10-11 = 1,5/ 3 kg
12-13 = 2/4 kg
Etc.
What do you think?
Is the SS Advanced Novice program the same as the main one, except with lighter Squats on Wednesday or do you reduce the frequency of the floor pulls as well? I looked at a few places and I'm getting mixed messages.
>>36974279
3-4 exercises per muscle is the norm i do 5 on some muscles but the added exercise isn't that difficult that i don't count it pls explain further why i'm a retard, i do think i should switch up my back workout and add DL instead of 2 exercises but other then that i don't see an issue
>>36973358
https://en.wikipedia.org/wiki/Leip%C3%A4juusto
Trappy, does volume ultimately matter? Does it make a difference if I do 3x5 of a weight or 5x3 of the same weight?
>>36974358
retard confirmed
>>36974688
cuck confirmed
>>36974546
>the same weight.
Would mean the same volume
If you do 5 sets of your 3rm, it would be more volume than 3 sets of your 5rm, but it would take a loooot longer
Trappy, tell me why this isn't the best beginner routine ever, and I will explain why you are wrong.
A.
Ohp
Chin up
Deadlift
B.
Bench
Row
Hip thrust / squat (alternate)
Start with 2 sets of 4-6, to get maximal strength response, then dial the weight down to your 10rm, and bust out two sets.
So you are progressing on 10 reps as fast as you progress on 5 reps.
When you start to stall on ohp, switch to push press, switching back to ohp when you stall on that.
Squat frequency might be too low for most of you faggots, but y'all niggas t-rexes
How is this for someone coming from bodybuilding style programs that wants to add strength over the summer and into next year? My lifts are 175/255/315/335 for singles. H/L designate heavy/lighter sets.
Day A
3x5 Barbell Squat (H)
3x5 Standing Barbell OHP (H)
1x5 Deadlift (H)
3x8 Incline Bench (L)
3x8 Pullups (L)
Day B
3x5 Barbell Squat (H)
3x5 Barbell Bench (H)
3x5 Rows (H)
3x8 Dips (L)
3x8 Chinups (L)
>>36974840
>2016
>using a newfag meme
k
Why the fuck is non lifting faggot making and spamming these threads instead of people that actually lift and know stuff?
>>36975523
go back to plebbit kiddie
>>36973986
>that fucked up "progression"
>that exercise selection
>that training volume
0/10
Your routine looks like an intentional attempt at memeing
A: :chest and tris:
Incline BB bench - 6X5
Db bench - 4X10
Incline cable flyes - 4X8-10
Weighted tris dips - 3X8
Overhead tricep extension - 3X10
B: back and bi:
High rack pulls - 5X5
Dumbell row - 5X10 (swap with tbar?)
Pullups (weighted) - 3X8
Cheat curls - 2Xf
Hammer curls - 2X10
C: legs and shoulders:
Squat - 3X5
Leg press - 3X10
OHP - 3X5
Arnold press - 2X8-10
Side laterals - 3X10
Front raises - 3X10
Facepulls - 3X10
ABCxABCx
>>36972261
Can you help me modify your gslp so it's a 4 day routine?
>>36975523
h-hi /fit/
is this a good routine for training back?
Deadlift 3x3-5
Barbell Rows 3x8
Pullups 3xF
Face pulls 3x8
>>36975523
stfu trappy is love, trappy is life
>>36969763
Have been lifting for 6 months, doing a vague PPL split anything from 4-6 days a week, with lots of accessory work, eating at around maintenance. Have seen moderate growth in all areas but think I could make better progress with a lower volume strength routine, and eating at a surplus. Any advice welcome.
>>36976859
Should have clarified, this is a routine I have written today with the intention of beginning it on Monday.
You fucking disgust me trappy, you mentally ill piece of shit. Why can't you just post anonymously like everyone else? These threads are great but you make me sick to the stomach with your homosexual shit. I hope you suffer everyday from being a failure.
>>36977278
Newfriend, please.
opinion on GVT?
I stopped going to the gym because I was moving into a new apartment and I found out theres a personal gym here. I went and checked it out and they only had a cable machine. How effective would 10x10 tricep pulldowns be seeing how thats the only tricep exercise I could do?
Also, is an all cable routine bad? There are a couple chest, back, and bicep exercises I can do on it, the gym even has a bench I can adjust for specific workouts.
>>36977278
>hating someone because they use a tripcode
>hating trappy because "he's not like everyone else"
what is mob mentality?
same disease /pol/ has with that sick obsession over trump
>>36977278
Trappy used to post anonymously and only started tripping after people insisted for months.
You're too new, so lurk more before shitposting.
>>36977307
>hating someone for who they are
Wow what a barbaric /POL/ (pretty much won any argument right there) way of thinking. I bet he's straight and white too!
>>36977307
>YOU'RE A FUCKING WHITE MALE
>>36977341
>>36977373
>>36969763
Trappy, can I power clean your asshole?
>>36977307
you fucking newfag
i have been here since 04 and we have never liked tripfags
fuck off back to gaia or whatever shit site you started on
Can I do hot yoga immediately after a heavy shoulders/back routine to flex on all the rich milfs at my gym? Also for recovery or whatever.
>>36977386
browsing /fit/
see this
read quote
there is no strawmann
traphouse is still here?
back to scrolling, bye.
>>36973531
routine seems random as fuck
>did you just make up the sets and reps?
>start with deads and rows in pull day
Eating, sleeping and consistency will probably have a bigger impact that slight variations in your routine made by a dyel, modified by dyels
>>36970929
I've found I get too fatigued to do much after leg work so I leave it for last to save the rest of my workout...thanks for the input though!
Any suggestions for exercise selection?
Which is better for someone who's been lifting for a year? Candito's linear program or Candito's six week program?
I'm on the cut and wondering how much it would help to go from 3-4 mins between sets to 1:30 evertime. Anyone have experience with strict rest time. How did it go? Was it worth it?
>>36979371
It won't cause you to burn more calories (if anything it'll cause you to burn less).
Can be worth it for work capacity/etc, will cut into your strength at least temporarily.
How does this look? Im 2 months in to SS and have been adding accessory exercises so I dont end up in T-rex mode. Am I doing too much random shit? Anything I could change to make it better?
>>36979442
Also the "Upright bench press" is the hammer strength machine I just dont know what its called
Going to be starting starting strength. About how long until I look like the Hodge twins? 2 years?
How retarded is this routine?
ABA/BAB/ABA
A
Squat 5x5
Pullups 5xF
Bench 5x5
Curls 3x10
abs workouts
B
Rows 5x5
The Press 5x5
DL 3x5
DB flys 3x10
Scullcrushers 3x10
KB press 3x10
I add some aux. to this base randomly from time to time based on my mood.
I'm a bit of a nub to this, I've just been doing this every other day with a cardio day in the middle.
A
5x8 DB bench press
5x8 DB bent over row
5x8 DB standing press
5x8 hammer curl
B
3x6 deadlift
5x8 DB squat
5x20 calf raise
Doing this in a spare bedroom.
When doing 5/3/1, where (if at all) could I add power cleans and weighted chin-ups to the program? I switched from SS to 5/3/1 when I couldn't make weekly progress anymore and I like the program, I'm seeing gains for sure, but I liked doing cleans and chins.
>>36969763
If you want to be a tranny faggot go ahead, but you arent a trap. You arent a cute guy whos girly. Youre a total tranny. Stay in your lane, I dont need a freak who thinks hes a woman telling me how to lift. Go do the world a favor and die in a fire faggot. Fuck you.
>>36981238
>I dont need a freak who thinks hes a woman telling me how to lift
Then just don't ask for advice in a thread run by trappy. How is that so hard to figure out?
>>36969763
>start with the upper legs parralel to the ground and the shins as close to 90 degrees as possible relatively to the ground, keep your back tight and your shoulders straight over the bar
>lift it up to knee height keeping your torso at the same angle relatively to the ground
>bring it up to the position you're most comfortable doing the extension in
>triple extension
>a miracle happens
>the bar is on your shoulders!
Due to being able to get to the gym more often, I've decided to take on a more serious routine. I edited Greyskull LP a little, how does it look brehs?
I've been doing SS by the book for 3 months, eating lots of protein and calories (fattie so no problem there). Really doing well with it and linear progression is amazing.
However I've failed deadlifts two workouts in a row. I can feel that it's not my back failing me but my grip. I know I'm supposed to do chin-ups but as a fat fuck I can't even do a negative properly. Is it worth doing assistance grip work or maybe I should look at learning the hook grip like Rippetoe suggests. Another possibility is that I'm running out of novice gains but I hope not!
Stats:
BW: 138kg to 135kg
Waist: 125cm to 113cm
Squat: 65kg to 132.5kg
Deadlift: 75kg to 145kg
Overhead Press: 20kg to 45kg
Bench: 25kg to 62.5kg
Power Clean: 40kg to 55kg (still shitty technique)
>>36969763
What would you replace in a PHUL routine to incorporate power cleans?
>>36971469
>tells others to not drop the weights , drops weights himself top kek
Goals are competitive PLing and learning to Oly lift
Mon-Thurs-Sat
Alternate squat/deadlift work up to 80 or 85%
Variation 5x3 or 3x5
VD bench on Monday
Jerks and Push press on Thursday
ID bench on Saturday
Oly practice most days
Trappy I have this fantasy of going to your country on vacation, going to the gym doing my weak shitty form squats and having you come up to and correcting my form, holding me lightly from behind and smiling at me as I better my high bar form. Then when I'm done I'm walking to the boys changing room for showering, and as I'm about to go into the showers I see you coming in and starting to undress. I get a bit confused but go ahead with my shower. Then I feel a tap on my shoulder and you're standing there butt naked with your feminine dicklet out, smiling and asking me if I've got some soap. I'll blush but proceed to give it to you and you look at me, biting your lip slightly, asking if I could help you to soap up because your arms are stiff. Your eyes start scanning my body and as you see my dick getting harder from my uncontrollable horniness caused by days of nofap, you push me back into the shower booth and pin me against the wall, kissing me sloppily while starting to wank my now rock hard cock. I moan slightly and my initial shock turns into pleasure as you get down on your knees and try to fit my big dick in your mouth, your puffy womanly lips tight around my shaft.
>>36969763
Yo trappy
Could you put more sources on your site about how range of reps doesnt affect that much hypertrophy etc.. ?
That way all my curlbro friend would shut their claps and do proper routine instead of full volume brosplits
>>36969763
>>36980448
>>36975838
Bump
>>36971101
You have no business doing C6W tbf lad
Do his LP instead
>>36969763
For SS, should the same exercises be done set after set like
squat
squat
squat
bench
bench
bench
dead
or should they be spaced out more evenly like:
squat
bench
squat
bench
dead
squat
bench
First time fit poster, and also want advice, so let me know if there is a better thread for advice, or if I should start my own.
Goal is lift exorbitant amounts for my size (5'2, 50kg), without getting big.
Currently doing 5 reps for everything.
Squat: 60 kg
Dead: 40 kg
Bench: 30 kg
Clean: 20 kg
Chest press: 30 kg
Chin ups with my body weight
Someone post pics of trappy-chan
Zinc's got me goin
Before I got smart about lifting, I found that my legs increase weight more quickly with less volume (i.e. no assistance) and my upper body increases quicker with more volume.
For example, before I had a clue what I was doing, I got told by a friend to try PHAT. Now that I've changed to SS, I find that my squat increases much more quickly (every session as opposed to every 3 sessions on PHAT) but my upper body increases more slowly (every 2-3 for bench and every 3 for press). does this mean i should program in some upper body assistance? if so, what would a sample look like?
>>36983453
>supersetting the 3 compounds
you're one cheeky nigga
>>36983533
I think that just about answers my dumb question :3
Brehs, pls give me some advice on how to get stronk forearms
I'm sure I could rep out a 4 plate deadlift easily if I had the grip strength for it, but my forearms are so pathetic that I constantly stall at around 150-160kg for reps.
I've incorporated farmer walks with a hex bar in my gym twice a week in my routine a couple of times, but every single time I've getting slight elbow tendonitis as a result.
wat do?
MONDAY
Squat- 3X6
Deadlift-2X6
Lunges- 3x8
Hamstring curls-3x8
TUESDAY
Bench- 3X6
Dumbbell Rows- 3X6
Military press- 1x6
Seated lateral pulls- 1x6
Tricep Push Down- 3x10
Seated DB curls- 2x10
THURSDAY
Leg Press- 5x6
Hamstring Curl- 3x12
Calf Raises- 3x15
Lunges- 3x12
Leg Press-4x8
FRIDAY
Bench press- 4x8
Dips- 4x6
Dumbbell Row- 4x8
Seated back rows-4x8
Military Press- 3x10
Hammer curls- 2x8
Tricep extensions- 3x10
Seated lateral pulls-4x10
Help me Trappy.
>>36983838
Candito linear/10
Looks fine m8
Maybe replace lunges with some ab work and tricep extensions with facepulls
>>36983760
pullups, hang from bar at the end
hold your 'ligher' deadlifts in lockout for as long as you can
get those springy grip crusher things
Cable Only
Day 1:
Back: Wide Grip Pullups 3x10
Shotgun Row 3x8-10
Kneeling High Pulley Row 3x8-10
Overhead Cable Curl 4x15/12/8/8 Increasing Weights
Cable Hammer Curl 4x8-10
Standing One-Arm Cable Curl 3x15
Upright Cable Row 2x10
Cable Shrugs 3x10
Day 2:
Kneeling Cable Tricep Extension 3x10
Reverse Grip Tricep Pushdown 3x10
Standing Low-Pulley Tricep Extension 3x10
Cable Chest Press 3x10
Low Cable Crossover 3x10
Incline Cable Flyes 3x10
Seated Cable Shoulder Press 3x8-10
Bent Over Low Pulley Side Lateral Raise 3x8-10
Front Cable Raise 3x8-10
Day 3
Cable Dead Lift
One Legged Cable Kick Back
Hip Abductors
Hip Adduction
need some help fixing my routine
i'm doing cable only because my apartment gym only has a cable machine, and I enjoy having a secluded area where I can lift shirtless and have my own music and tv and flex in the mirror
Hopefully thread is still alive. I'm always late for these.
Push:
Flat Barbell Bench Press: 3x5
Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x12
Kickback/CGBP: 3x12
Overhead Dumbbell Extension: 3x12
Pull:
Deadlifts: 3x5
Barbell Rows: 3x12
T-bar Rows: 3x12
DB Shrugs: 3x12
Rear Delt Flys: 3x12
Some DB curls: 3x12
Some BB curls: 3x12
Legs:
Barbell Squats: 3x5
Lunges: 3x23
SLDL: 3x23
Calf Raises: Nx12
PPLPPLx and repeat. Any good?
is natty liftan a joke if I wanna get jacked?
>>36984871
Do you want to look instagram model jacked or Dom Mazzetti jacked? Instagram model = jump on the roid bike and start cycling; Dom Mazzetti = settle in for 3 or more years of dedicated training and good diet.
Pic related is the brofessor
>>36985295
>thinking that dom is the natty limit
never gonna make it
>>36985310
For aesthetics he is.
For strength, not even close.
>>36979412
Why would it burn less? Wouldn't keeping my heart rate higher longer help burning calories? And yes after my workout today I differently couldn't do my regular weight for 8.
My PPL routine
PUSH
Bench Press (5x5)
Overhead Press (5x5)
Skull Crushers (3x8)
Lateral Raises (3x8)
PULL
Deadlifts (5x5)
Rows (5x5)
Shrugs (3x8)
Curls (3x8)
Face Pulls (3x8)
LEGS
Squats (5x5)
Good Mornings (3x8)
Paloff Press (3x8)
Hanging Leg Raise (3x15)
Suitcase Carry (2x)
Planks (2x)
Rate, hate
>>36985447
Forgot something: Doing it 4-6 times a week.
>>36985295
Man, I used to think he was huge
>>36985471
He's pretty big, he's just not a roider.
>>36975153
memes are very serious business
>>36969763
How do I squat?
I do not like the flat bench press, what is a good chest exercise I can do 3 times a week? I already do dips on Wednesday and incline on Monday and Friday.
>>36982314
If I did make a thread, it would be unpopulated in favor of a trappy worshipping one or you trappy loving shiteaters would invade it.
>>36985554
Much better photo, first photo his delts and arms are way under developed looking. Good lats in both pictures though. He def has a good aesthetic
>>36982485
BUMP
>>36986900
>>36986842
Dips and incline
>>36975838
Plz
>>36985295
>>36985554
mirin desu, if anyone he should've jumped on roids instantly - i mean making a fit 'dumb jock' meme youtube channel and what not, but he stuck it out for the long term gains
>>36969763
Trappy, where did you take that "customised SS - Phase 3+ for Powerlifting" from? In the light squat, it's 70-80% of what?
>>36988901
Your 1RM how new are you?
>>36969763
Hi Trappy!
Can you recommend a four day (I like abxabxx) for an intermediate on a cut with emphasis on shoulders?
I need to get in better shape for our date.
Thanks
>>36975838
4 days of rest in between workouts is too low frequency. Too many chest exercises, also why not barbell bench? Why high rack pulls instead of DL?
I would cut out most of the isolation and pack it into two days. ULULx probably.
>>36985447
You wont be able to progress your OHP doing it 5x5 after a bench 5x5... let alone push an appreciable weight. Deadlift should be 1x5 or at least 3x5 at most. Again frequency is sub-optimal on several muscles.
For those waiting, trappy won't be back until monday.
>>36989774
There are lots of splits like that on http://fitsticky.com/texas-method
Take one that the volume isn't too high, and just adjust as you go on.
>>36989555
I think it's from the weight you use for the 5 reps set
>>36984513
This is pretty good if you're in the 1/2/3/4 and beyond region. I'd recommend not doing OHP+BP and DL+Rows on the same day and rather alternate them. So push day one is BP and push day two is OHP etc.
Add 1-2 ab exercises for Legs and you're golden. I'm on something very similar atm and find it very enjoyable.
>>36979442
Wayyyyy to much random shit. The point of SS is to make constant linear progress (+2.5lb for bench and +5lb for SQ/DL) per session until you have a good foundation of strength on the main lifts. You don't need have so much accessory work at this stage mane. Just run SS (and maybe 1-2 accessory exercises per session) until the noob gains run dry.
>>36973986
>no deads
>15 high rep work sets for chest,12 sets of curls in one workout
>wtf is that back day lol
>no deads
>so much volume everywhere
>no deads
>"3-4 exercises per muscle is the norm i do 5 on some muscles"
>"i don't see an issue"
Why do I get the feeling that you're weak and stupid?
>>36990201
Meh.
