Ladies and gentlemen, I bring to you PHIR LP, the hybrid HYPERTROPHY AND STRENGTH routine for novice lifters.
This is a variation of SS, influenced by the Texas Method, with more autoregulation, assistance exercises, and a routine more focused towards the BIG THREE - Bench Press, Back Squat, Deadlift. This means you will stall less on the OHP, while still growing your pressing strength from the bench pressing, skullcrushers and lateral raises.
Not only that, but the routine guarantees you will get the maximum amount of hypertrophy for your entire body, without lagging muscle groups.
This is a novice program that grants you all the strength gains from linear progression, without sacrificing the goal of aesthetics.
The picture contains pretty much everything you need to know, including instructions on how to progress and how to break through plateaus.
I do recommend doing SS for at least 1 month before doing PHIR LP, to build the foundation you will need.
Please let me know if you have any questions or feedback.
Thanks, have great holidays.
This is a troll. As far as I'm aware nobody has been dumb enough to do any of these troll programs so who gives a shit I guess.
>doing anything to failure
utter kek
>>35338094
This kek
It's funny seeing this shitty program pushed and the only real response is "pls go"
So pls go
>>35338050
Going all in I see...
>>35338094
>>35338108
>>35338110
Quality posting, thanks for the contribution.
These programs, however, have been recommended by advanced lifters and have been tried and tested in gyms from multiple different regions.
This novice program took over 4 months of try and error with multiple different trainees before reaching this point.
>>35338104
Greyskull LP?
Also, this program includes autoregulation. If the failure sets are impairing your progression, you stop doing it.
It's on the instructions.
>>35338124
PlentyOfKeksDotCom come find keks in your area
>>35338050
Post pic,lifts,stats
Rate my routine please
A:
Bench
Shrugs
DB incline
Lat raises
Pullups
Facepulls
B:
OHP
Row
DL
Dips
Chinups
C:
Squat
RDL
Calf raise
Leg press
Adductor/Adductor
Compounds 3x5, accessories 3x8-12 and bodyweight stuff 3xF. Abs every workout
AxBxCx
>>35338124
>These programs, however, have been recommended by advanced lifters and have been tried and tested in gyms from multiple different regions.
>This novice program took over 4 months of try and error with multiple different trainees before reaching this point.
10/10
>>35338149
I'm not an athlete, but a coach. And I'm over mid 30s. My goal isn't to look good, but to train athletes for maximum performance and casual lifters who just want to look good while not being weak like regular gym goers.
However, here are my rounded up stats:
@80kg bw
Lowbar Squat 170x5
Front Squat 130x5
Deadlift 190x5
Sumo Deadlift 200x5
Power Clean 120x5
Bench Press 130x5
Inclined Bench Press 115x5
OverHead Press 100x5
Push Press 120x5
Chinup +45x5
Barbell Row 110x5
>>35338220
>>35338147
Thanks for the quality contribution. You might enjoy:
reddit.com
bodybuilding.com
>>35338273
Those are the weirdest made up stars ice ever seen.
>sumo 10kg more on a deadlift that weak
So obvious you're trolling
>OHP half as heavy as your deadlift
>>35338050
>deadlift 2x week
ISHYDDT
I'd do deadlift then cleans the other day
>>35338050
This picture pretty much condenses everything a beginner needs to know. I also love that you put a higher deadlift frequency than other programs.
Honestly, this is very high quality. Too bad people will be falling for memes like SL and ICF instead of following a good program.
Good job OP, don't give in to the trolls. Most of /fit/ are beginners who don't know shit.
>>35338291
Actually, if you throw them on strengthstandards.co or symmetricstrength.com you will see they are pretty legit.
>>35338050
I remember reading the articles over at powerliftingtowin.com about novice programs. This one pretty much has everything Zyzz considers necessary for beginners, including a higher focus on bench and deadlift and self-regulation.
You might wanna send him an email with your program, he might enjoy reviewing it.
>>35338341
Izzy* not Zyzz. kek
>>35338332
Not made up as in unahcievable. You're pretty weak as if is.
I know it's fake because it's the most memey shit I've read to date.
As well as you're trying desperately hard to seem like a creditable source on an anonymous japanese culture image board
>>35338352
Not him, but my stats are pretty weird.
1RM
>Squat 205lbs
>Bench 240lbs
>Incline Bench 225lbs
>OHP 155lbs
>Deadlift 300lbs
>Chinups +35x8
But to be fair i've only done squats and deadlifts seriously for a couple months.
>>35338050
I think it looks OK.
>>35338352
>You're pretty weak as if is.
My bench is 100kg and my OHP is 70kg. Pretty good for someone who's been training for 9 months, so stfu. You obviously don't know shit. Go back to lurking until you learn how not to be a DYEL.
>>35338385
You're weak mate, face it.
A good bench would be over 180kg. Even if you are a manlet and weigh 70kg. Those Japanese benchers man...
>>35338291
You know some people train sumo with a much higher focus than conventional, to the point where it's almost exclusively how they pull, right?
Oh wait, you don't because you're a novice on 4chan. Ok
>>35338402
Not sure if trolling or retarded, but 180kg bench is not achievable with 9 months of training.
>>35338411
Nice reading comprehension. How's middle school?
>>35338407
You can't make that assumption seeing as Op trains for a super total, or did he specify that he trains sumo more often.
Bad strawmam, see me after class.
>>35338402
Candito is natty and professional and benches 145kg.
It's so fucking obvious you don't know shit.
>>35338418
I think you're the one with reading comprehension issues. I'm not OP, read the posts again.
>>35338050
Looks good t.bh f.am
>>35338421
It's obvious you don't know shit, candito specialises in deadlifts.
His bench is garbage and he's won no awards for bench.
Autism
>>35338425
You assume I said he should bench over 180kg in 9 months, it's you who can't read.
>>35338050
>>35338432
The instructions are excellent. The routine itself is good too.
>>35338050
pushing the first set until failure is the most retarded concept I've ever encountered. You can't be this retarded, so I assume you are baiting hard.
>>35338445
>candito specialises in deadlifts
Squatting to failure 3 times a week. This reminds me on how I did SS.
captcha: Wählen Sie alle Bilder mit Rollstühlen aus.
>>35338454
>73kg weight class
>300kg deadlift
Kill yourself
fuck why does fit suck so hard at programming and shit?
I think a good true beginners hypertrophy/strength hybrid would be something like 3x a week fullbody 5x5, but rotating the lifts each day
so e.g. just with 3 excercises (squat, bench, row)
Day 1:
Squat 5x5
Bench Press 4x8
Row 3x12
Day 2:
Row 5x5
Squat 4x8
Bench 3x12
Day 3:
Bench 5x5
Row 4x8
Squat 3x12
I think the 5x5 sets would be better off as the classic bill starr style 5x5, where you ramp up to one set with a max weight as your last set
??? add in some accesories like curls and shit
add weight slowly over time
???
like FUCK OFF WITH THESE PROGRAMS just do some simple shit
>>35338449
>what is autoregulation?
>>35338473
You realise that Bill Starr's 5x5 is an intermediate program, not a novice one, right?
>>35338475
definitely not what you propose
>>35338479
Not him, but I swear bill stars program is a novice program and Madcow wrote his intermediate program based off that idea of having a medium, light and heavy day.
>>35338485
Have you even read the instructions?
Oh wait, you didn't, you're just shitposting.
>>35338491
Linear progression = novice
Weekly progression = intermediate
Bill's is weekly progression.
>>35338499
Weekly progression is linear progression you dunce.
After a quick google search, you're referring to Madcow 5x5 when you say Bill stars 5x5, no?
If so that's an intermediate program.
However Bill stars 5x5 program has a novice and advanced stage.
>>35338473
meh. Maybe DUP is ok for longer progress, but that looks a bit too unimaginative.
Why does one need strength and hypertrohy in the same mesocycle anyway..
I would say beginners need high volume on 6-8 compound lifts. The lifts can change if the progress slows down after several weeks. If they suck at doing compound lifts, they should use machines to learn how to use their worthless muscles and learn the lifts with a bar simultaneously for later.
>>35338511
>Weekly progression is linear progression you dunce.
No it's not. See: Texas Method.
Novices should add weight on every workout, not every week.
>>35338492
Sorry m8. Doesn't make it any less retarded. Pls stop baiting.
>>35338518
Nobody's discrediting your last statement.
But the definition of linear progression is not "adding weight every workout", if you can progress once every week you are linearly progressing.
It's the same increase, after the same amount of time, that's linear progression.
>>35338050
>Rest 4-7 mins between sets
Laffing at the thought of autists following this trying to sit still between sets for 5 mins not spilling spaghetti
>>35338547
>I never trained for strength
>>35338562
Resting more than 5 minutes is counter inuitive unless you're taking special measures to keep warmed up and blood flowing.
OPs pic is a novice program, no novice needs more than 5 minutes, if they do then they need to man the fuck up and do some cardio every once in a while.
OPs pic is also not s strength program.
>>35338587
have you ever been on a 5x5?
>>35338600
Yes, family. You only improve your work capacity if you don't fuck around and wait 20 minutes between sets.
Seriously, over 5 minutes is counter intuitive. You can injure yourself.
Well memed you degenerate anime loving, mentally ill tranny.
>>35338587
Rippetoe literally says you should rest 5 minutes or more on the SS book. That's pretty much the standard.
>OPs pic is also not s strength program.
So SS is not a strength program?
>>35338620
Wtf?
>>35338620
This
>>35338626
>Wtf?
Not fooling anyone trapboy. Your posting style is too distinctive.
>>35338626
Does it actually say that in the book? I'd be surprised if it wasn't for elderly people or women or something.
I will check because I do own the book. I'd be very surprised if it said to rest over 5 minutes if you're doing no special preparations to keep warmed up and mobile.
>>35338641
Does this look like a trap to you? >>35338273
>>35338643
Yes, both in the SS and the PP books.
>>35338650
Here's what I could find:
>The time between sets will vary, in a couple of ways, with the conditioning level of the athlete. Rank novices are not typically strong enough to fatigue themselves very much, and they can go fairly quickly, just a minute or two, between sets, since they are not lifting much weight anyway. The first two or three sets can be done as fast as the bar can be loaded, especially if two or more people are training together. More advanced trainees need more time, perhaps 5 minutes, between the last warm-ups and the work sets. If they’re doing sets across, very strong lifters may need 10 minutes or more between work sets.
As suspected, he's referring to advanced lifters, not novice, not even intermediate lifters.
The book is big, so if I missed out where he claims novice lifters should wait longer than 5 minutes please do tell me what Kaye.
>>35338650
>Does this look like a trap to you? >>35338273
Sure doesn't look like a guy with those stats, unless those are in lbs. So you are lying either way and are an unreliable source of info.
>>35338613
Back when I was on a 5x5 waiting for 3 or less minutes diminished my capacity by a lot.As in if I got that extra 2 minutes of rest in I would actually be able to complete the sets.I run 3 miles 3 days a week and bike to most places I go.I started having to take 5+ minute long rest sets once I got to 275 lbs and it only got worse after that.I still progressed all the same with the longer rest times.Im pretty sure the program I was on advocated not just trying to get the sets in as quickly as possible but resting long enough to where you can actually complete each set.I dont see how any of this would be counter intuitive, to my knowledge this is the norm for strength training.
>>35338712
You may be to advanced for 5x5 and could progress just as well as on 3x5, which would reduce rest needed.
I understand what you're saying, but if you wish to wait that long you need to do some limbering and other stuff so you keep warmed up and don't run the risk of injury and such.
See the quote from the starting strength book here:
>>35338667
As you transition into a more advanced stage you can fatigue yourself through work sets, the solution to that is to change programming.
>>35338050
>>35338667
Rank novices is how he reefers to people who just started lifting or have been lifting for less than 2 weeks.
>The first two or three sets can be done as fast as the bar can be loaded
He's talking about resting between warm ups, not worksets here.
From the PP book:
>The time between sets is an important variable in workout configuration. Several exercise organizations recommend 30 seconds to 2 minutes between sets. If strength gains are the primary training objective, rests of greater than 2 minutes are not only okay, but quite necessary. While partial recovery from anaerobic exercise is rapid, complete recovery doesn't occur for several minutes, depending on several individual factors such as the intensity of the st, the fatigue and nutritional status of the liter, as well as the trainee's age, the temperature of the facility, and injury status. Competitive strength and power athletes often use rests between sets of 10 minutes or more, depending on the load. In contrast, if muscle hypertrophy is the only concern, rests of 45 seconds or less are often used. If training is designed to increase muscular endurance and conditioning, very little, if any, rest is taken between the sets of different exercises.
From the SS book:
>The easiest way to stop your progress between workouts is to fail to finish all the reps of all the prescribed work sets. And the easiest way to make this happen is to fail to rest long enough between work sets to allow fatigue from the previous set to dissipate before you start the next one.
>This is the most common mistake made by novice trainees: the confusion of strength training with conditioning work. The program requires that you increase weight on every workout for as long as possible, and if you fail to complete all the reps of all the work sets, you cannot increase the weight in your next workout. Make sure to give yourself enough time to complete your reps.
>>35338784
Nice meme
>>35338686
>comparing natty lifters to people on steroids
>>35338793
>comparing natty lifters to people on steroids
Not at all friend
>>35338813
Alright friend.
>>35338786
Thanks for the quotes, but I fail to see how either mention any specific time restrictions.
It seems mark rippetoe is being vague and just saying along the lines of fake as long as you need.
While he does mention that advanced lifters, power lifters, competitors and such can wait up to 10 minutes, that's in no way an indication for the waiting time of a novice lifter, seeing as power lifters usually are lifting extremely heavy weights it would deem appropriate they wait long before attempts to give it their %100 for competition. However a novice lifter is not lifting near as much to fatigue themselves, and if sdvnsced lifters are waiting around the 10 minute mark, that only indicates to me that novice lifters require less rest.
>>35338686
>post your stats
*posts stats*
>you're lying!
Classic.
>>35338828
The 4-7 minutes time I specified comes from the average of the people who participated in the early stages of developing the program.
Of course it's not gonna be the same for everyone, but that's the safe range to guarantee maximum performance on every set.
Very few trainees were able to go 100% again with 3 minutes of rest, and no one managed to do so with 2 minutes.
4-5 minutes, however, is where pretty much the vast majority of people succeeded.
In any case, you rest as long as you need, that's what matters.
>>35338878
>>post your stats
>*posts stats*
>>you're lying!
>Classic.
Well, I didn't call you a liar until you said that guy was supposed to be you. Seriously, you are trying too hard.
>>35338050
explain why no BAB week and why no 1xF deadlift please
>>35338910
The main focus of the program is the big three: Squat, Deadlift, and Bench Press. So it makes sense that those lifts are trained the most.
The OverHead Press is also very important for strength development. However, it's a lift that people easily stall, specially when compared to the Bench. From the experience, I found that only OHPing once per week highly reduced the chances of plateauing. Besides, you're doing the OHP 1x per week compared to 1.5x per week on SS, so it's not a drastic reduction in volume.
Not only that, but the Bench, the Skullcrushers, and the lateral raises from workout A are gonna guarantee that your OHP keeps progressing even with the lower frequency of training.
The Power Clean on workout B is a way of recovering from the Deadlifts while still doing a floor pull. Plus, it brings the benefits of increasing the power production of the lifter.
The Chinups are an assistance exercise, and would be too tiring to be performed on the days you deadlift.
I advice against doing Deadlifts to failure for two reasons:
1 - You do not need to DL to failure in order to autoregulate your DL progression. As the instructions explain, you can safely autoregulate your deadlift accordingly to your squats. This makes going to failure on the DLs unecessary
2 - The Deadlift is not a very safe exercise to go to failure if you're a beginner. The risk of form breakdown and rounding of the lumbar spine is too high. Better safe than sorry.
>>35338899
>post pic!
*posts pic*
>that's not you!
Classic.
>>35338977
Don't know if it's you or not you. I do know the lifts don't match the body.
>>35338050
stop trying to be someone important and fuck off.
>>35338273
lol @ heavily censored and filtered photo with estats.
>>35339698
>trying to be someone important
>posting as anonymous and not attaching a name anywhere
Now I understand why there are so many shitposters when these get posted, you're all envy OP has come up with good OC and you haven't. rofl
>>35339698
Why don't you shut your whore mouth and appreciate it when somebody actually posts something fit related that isn't stupid.
>>35339744
the only thing good about op's OC is aesthetics of that image. he forcing his programs under a name(phir) is destroying anonymity. he tries to achieve something by spreading something he created. his routine is a bastardized version of ss, and not better. it is literally worse.
>>35339793
why don't you suck dick and die? op is a fag. he tried to create some shitty routine like push/pull/legs/full body day abomination, got btfo, now he took ss and added some accessory work, and claims to be someone unique.
THIS PROGRAM IS LITERALLY DUMB.
but whatever. fuck you /fit/, enjoy doing shitty routines, having shit tier results and crying "ss is a troll reee" while eating 9000 kcal a day. you don't deserve good opinion/advice.
>>35339832
>got btfo
You mean got successful and now those routines are recommended on a regular?
Just because a bunch of dyels cry about his work and troll these threads doesn't mean he's getting btfo.
>he forcing his programs under a name(phir) is destroying anonymity
No it's not. Every program needs a name, or else people would never be able to find it or identify it.
However, the name of the program doesn't change the anonymous status since the creator is still anonymous.
Go be mad somewhere else.
>>35339923
i'm not even replying you anymore. i'm gonna browse only /cbt/ from now. and i'm not fucking gonna give you my routine when you ask for it in them. fucking losers.
>>35339974
>and i'm not fucking gonna give you my routine when you ask for it in them
>>35339974
Thank fuck, one less shitposter who has no idea what he's talking about spouting bullshit on /fit/.
>>35338402
I'm 58kg and only been lifting 4 months, what should I be incline bench pressing?
>>35341254
symmetricstrength.com
strengthstandards.co
>>35338050
Colour me impressed, but this is above my expectation. I agree with the poster above, you pretty much condensed everything a novice needs to know about a linear progression program in a single image.
I also really like the way you do the autoregulation. This is something that only a few novice routines try to specify and this is pretty much the first one I've seen that succeeds in both being clear and precise about it. It reminds me of candito's 6 weeks program.
I'll definitely send this to a few trainees in my gym. The exercise selection is very similar to how we approach SS.
Excelent work so far, keep it up!
