Beginner Routine Thread

tbh who gives a shit, if you aren't doing one now stop being an indecisive faggot and start doing one. Worry about what routine is better when you actually have strength.

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idk but I wish I started with ICF, a guy at my gym was making me do full body routine but with no compound movements just isolation, kek

>>30463643
im doing baby lover's ss, but i was thinking maybe greyskull or some shit is better

>>30463436
I'm not an expert by any means but I did SL 5x5 for 2 months and then switched to ICF 5x5 and I am very happy with the results, more or less.

>>30464432
pics?
> no homo

Do starting strength. I have been doing it for 6 months and it has not failed me yet. The only thing I have changed is I added calf work at the end of the workout as a treat and 2 sets of 8 dips for the hell of it.

would something like doing ss for a while then transitioning into greyskull later be a good idea?

Read the sticky, dude.

Really what you have to do is first jumpstart your metabolism
Eat lots of fruit
Apples, oranges, and acai berries if you can get them
Doing this for a while will get your metabolism into fat-burning mode

Then, while you're doing this, find a muscle-toning program
Heavy weightlifting and stuff is a no-no
Every day, do lots of push-ups and situps and plenty of cardio

Sometimes metabolism might crash, so you'll need to fast for a day or two to reboot it
The body is tricked by you quickly eating food after starvation, so it starts burning a lot of calories
If you're not happy with your results, you should try a detox to cleanse your body naturally
Cardio is super helpful, it'll help you tone all over your body
Kickboxing or another cardio-intensive sport will help you build lean muslce
You could, alternatively, ignore this retarded broscience and read the first letter of each line

>>30465755
Don't worry about transferring until you seriously stall on your lifts.

>>30465802
i read the sticky m8. i want to know what /fit/ thinks about the most popular beginner programs

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>>30465832
OH LOOK A FEW SUGGESTED ROUTINES I WONDER WHERE I FOUND IT

ANY GUESSES?

>>30466153
thanks very helpful

For me: greyskull lp

But I won't say it's the best, just for me.

>>30466153
>What's your preferred beginner routine
>Sticky gives two
>OP has read the sticky
>OP wants to know out of SS and SL which you think would be better

How are you this retarded?

>>30466272
There is no single workout routine that is best for EVERYONE.

There is no single workout routine that is the best for every single person. There are so many individual factors (goals, preferences, capabilities, schedules, etc.) that go into it that it’s just completely impossible for 1 single weight training program to take them all into account. It just can’t happen.

>>30463436
ICF or Reg Park
here you go fag, now go lift some weight.

>>30466318
>OP wants to know out of SS and SL which you think would be better

It's not that hard son, do you prefer SS or SL?

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>>30463436
routines are meant to stop you from fucking around in the gym for 6 hours. at the end of the day, the best routine is the one that gives you the results you want.

pic very fucking related

op here. I think im just an indecisive fag. i didnt know what to apply to for university and i cant pick a fucking beginner routine
ill prolly do either ss or greyskull
>not gonna make it

>>30463436
join Cross-Fit if you're really hardcore
because anything else is weak and gay

>>30465802
Absolute godawful advice. If there is one thing to turn a beginner off to any kind of fitness then throw in a cardio heavy program. Retard. What I did was just do the most basic exercises for each muscle group, and then just expand from there. Everyone is different and you should just show up to the gym and improv stuff with a vague understanding of what exercises to do.

I'm doing SS with 25% bodyfat and don't know what to do when it comes to calorie count. I'm eating at maint. now.

5'7
174lb

Can someone post some SS results/progress pics?

>>30466913
Retarded?

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>>30466913
Someone's autistic .

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>>30466941
Well wtf are your goals retard?
How long ya been working out?
Are ya at 2/3/4?
What the fuck is it exactly that you want?

>>30466941
eta at maintenance and lift. You'll make gains and lose fat

>>30467360
What if I'm 25% bf and am sick as fuck of being fat. I'll make gains by lifting but still lose fat at a 500 calorie deficit so why not?

Hey op im the extreme version of you. Lurked /fit/ everyday, hours for 2 years. Read sport science journals, starting strength, reviews, etc, and got "smart". I wanted the best program.
Tried ss, gslp, and icf. Despite many arguing that strength base and cns adaptation in early stage is advantageous, i found that 5x5 routines respond better for my body then ss. For me, icf 5x5 was most enjoyable because of the thrown in isolations for hyperthropy. The volume for upper body development is better balanced than ss.
Opinions will vary as people have different goals and bodies. Find what you enjoy, it doesn't have to be a linear progression program (although its most efficent, theoretically), push pull routine or push pull legs, or even jim stoppani's routine can work for a beginner as long ad your diet is good.

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>>30467441
ive made lists and pro and cons lists to decide but i havent made up my mind yet, ive even made a "tournament thing" for them

>>30467389
This is possible, in fact it's exactly what my routine is right now.

https://www.youtube.com/watch?v=oi-jnsG0Z7Y

It's not easy though, but do that through your noobgains at least.

Here's what I did as a beginner. I was over 30% BF and I decided to do follow the above program for 3 months to get to a decent strength level, then cut at a 1000 calorie deficit until I get to ~ 18% BF. THEN I went to the above program again while lifting more frequently when I could finally stand to look at myself in the mirror. Gonna cut down to around 14-12% and then get on the incredible slow/clean bulk around july-april 2016, Cut again and look like a motherfucking GOD.

You got this bro, just define what you want to do.

.>>30467657
I like you.

>>30467657
Have you ever done IF?

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>>30467496
>being this autist

>>30467727
y-you too

>>30467770
No I didn't try that, but I did try PSMF intermittently for a few weeks towards the beginning when I didn't know enough. Lost a little bit of strength, felt like shit, but it did get good results where I didn't lose too much muscle. I'd recommend PSMF over IF to someone with more than a 100 pounds to lose, but just going on a 20% cut or a 1000 caloric deficit brought consistent results for me.

>>30467871
I have about 40 lbs to lose. I still lift everyday but I want to cut hard and just be done with this shit already.

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>>30467921
I know that feel. You run the risk of losing muscle if you cut too hard though, and it's takes a lot longer to pack that on. If you do a 1000 calorie deficit it will take you around 20 weeks to get to your goal, and it will take you a bit less time to do PSMF, but you may lose a little bit of gains. Just think about the reward and what you want at the end of the day and stick with it. Good luck anon.

>>30468044
gonna need sauce on that

op here once again. thanks for all the advice. i think im gonna go with ss a like 3 months then switch to greyskull when progression slows.

>>30468044
Thanks based anon

>>30468161
https://www.youtube.com/watch?v=U5xeNePF-cg

>>30463436
There are good programs and bad programs. There are programs which suit your goals and programs which don't.
There is, however, NO "BEST" PROGRAM!
The sooner you understand this, the sooner you can commit to a good program and start making gains.

Pick one, and the STICK TO IT for as long as you can.

>>30468740
You are almost right anon, there are loads of bad programs.

>>30468807
>There are good programs and bad programs
There are, yeah. There are loads of good ones as well.
>There are good programs and bad programs

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>>30468259
ss for 3 months is a good idea

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>>30465802
10/10

>>30465802
new pasta

>>30465802
>rmeadb tphec sftsidcbkyyb

Lol mobile.

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Add some accessories and this is the best routine ever for mass and strenght

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>>30465802

>>30470246
Do rowing after deadlifts and you are set. Maybe some curls for elbow health too.

>>30470246
I find two things concercing
1)Stiffness
You cant go 2 days after another
A pre-defined week of liftdays some times cant be followed
2)Squat volume
Squats are more important than anyone but /fit Thinks
But it really wrecks your cns
Heavy squatting 3times (probably on a deficit since 80% of the beginners are fat) is nothing i would recommend

Non the less, the Programm sure is great
No hate, just thoughts
Definitely Isolate your bi or tri for at least 2 sets

>>30470390
I added weighted dips on bench days ,plus shrugs on deadlift day and some light curls

>>30470449
Thought so,
bro und roidscience aside, this is probably doing nothing
but try adding another 2 high-rep-sets of frenchpress and hammer db curls, respectively

after all it costs less than 10min
saved the png btw

>>30470697
soo i should do

bench
rows
squat
dips
and frenchpress?

on 1 day?

Anyone know any good beginner HIIT routines? Or how I should go about it? I can already run 5k and I'm after dat dere anaerobic stamina

>>30470390
>stiffness
It's a program you faggot, not a 'let's go to gym and do random shit' thing
>a predefined week of lift days sometimes can't be followed
True, but you can adapt to that. Move wednesday to thursday and friday to saturday for one week. Even if you miss one day you just do it on the next possible occasion and lose nothing.
>squat volume
only 2 times a week, faggot

But you would set it up differently:

A:
Squat 3x5
Bench 3x5
BB rows 3x5
Dips 2x8

B:
OHP 3x5
Pullups 3x5
Deadlifts 1x5
Curls 2x8

AxBxAxx
BxAxBxx

>>30470916
I should do 2x8 dips and 2x8 curls? I think its enough..

>>30464391
When your a beginner it makes so little difference it's virtually negligible. Pick a decent program, SS is one, and stick with it. Consistency and dedication will be far more effective than constantly switching programs looking for a holy grail that doesn't exist.

>>30470938
I guess you could skip dips (2 extra sets won't hurt your tris and chesticles. though), but curls are kinda required if you want decent bis and don't do chins.

>>30470813

I would do that yea.
just after dips, get the sz-bar rdy, lay down, 12 reps, take a minute, do another 12 reps
put away sz-bar
takes less than 10minutes,
but that isolates your "outer trizeps" and burns like hell

dunno how much bro and roid science infected my mind,
but at the worst, you loose 10minutes/workout

it sure wont hurt your recovery on the compounds, so there is that.

and for broader shoulders, you could do lateral-raises instead of frenchpress from time to time

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>>30465802
10/10

Deserves blowjobs.
No homo.

>>30470955
Wtf why not chins

>>30471021
For more balanced development. Shoulder width-grip pullups + curls will do a better job than chins.

>>30470957
Did you know the last set of bench is till failure soo i will use a lot of my triceps.but i would try what you said

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>>30463436
The one that is designed for you personally by someone who knows his shit.

>>30471047
>beginner routine
>no knowledge on strong and weak points
>designed for him personally

GTFO

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>>30465802
Saved.

>>3047106
Where did i say he should design it himself?

>>30471077
>reading with comprehension

Nowhere. But you can't design a personalized routine for someone without knowing their strong and weak points. And you will not know them until he starts training.

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>>30471090
You will know them at the end of the first time you meet him. That is when you design his program. After that,you rewiev the plan monthly and modify it as needed.
That is how coaching works.

>>30471146
>you will know them at the end of the first time you meet him.
No. We are talking untrained here.

>review the program monthly and modify
Yes, maybe not that often though (unless he's on roids)

>>30471158
You will know at the end of the first workout, if he is unable to keep his lower back straight while deadlifting, because of mobility issues.
If that is the case, you don't make him deadlift twice a week. You start to work on his mobility instead.
You will know if he has serious buttwink when squatting, and you don't make him squat 3 times a week, instead you make him front squat, and work on his hip mobility.

SS is shit for absolute beginers, because most of them won't be able to do the prescribed excersises correctly no matter how many videos they watch on yt. Most absolute beginners need corrective excersises before they start to lift heavy.

>>30471230
OK, you have a point, but I was thinking about an average person, not some semi-cripple with serious mobility issues. I wouldn't even risk giving weights to those people until their mobility is sorted and they learn to control their bodies.

>>30471254
And what do you think the average 4chan user looks like?

>>30471045
well maybe that should be the lateral raise day then...
they doms would be quite strong, maybe stunting your ohp

>>30471350
It's not about looking, it's the ability. I looked like shit and was an uncoordinated fuck for most of my life- sedentary, 0 sports, eat whatever. But I never had trouble squatting atg and controlling my back. Those thing really ain't that hard.

Candito LP is GOAT LP

Candito Strength/Control Program

Monday Heavy Lower Day

• Squat 3x6
• Deadlift 2x6
• Shrugs 3x8
• Facepulls 3x8
• Lateral Raises 3x8
• Standing Cable Crunch 4xF


Tuesday Heavy Upper Day

• Bench Press 3x6
• Barbell Row 3x6
• Overhead Press 3x6
• Pulldown 3x6
• Straight Bar / Incline Curls 3x8
• Tricep Extensions 3x8
• Back Extensions 2x10

Thursday Control Lower Day

• Pause Squat 6x4
• Pause Deadlifts 3x4
• Shrugs 3x8
• Facepulls 3x8
• Lateral Raises 3x8
• Standing Cable Crunch 4xF

Friday Control Upper Day

• Spoto Press 6x4
• Paused Barbell Row 6x4
• Overhead Press 6x4
• Pulldowns 3x10
• Straight Bar / Incline Curls 3x8
• Tricep Exercise 3x8
• Back Extensions 2x10
Weekly Progression of 0~5kg for main lifts.
3 Week Progression on OHP and Rows of 0~10kg.

>>30471425

>doing shoulders before OHP day

>>30463436
I did twice and have friends that have done SL but with SS progression.
ie 3x5

>>30465802
Based anon

>final stage of SS
https://www.youtube.com/watch?v=1zjHlxZVdYo

>>30468835
a most based post of information, mexicano
>tfw starting Texas Method next week

2 Warm up sets
>Squat 3x5
>Bent over row 3x5
>Bench 3x5
>Leg raises/crunches
>Barbell curls 3x12

>Squat 3x5
>OHP 3x5
>Deadlift 3x2
>Dips
>Lat pull down OR pull ups

>>30472967
why would anyone record themselves doing this?

>>30463436
SS with added curls and chest isolation( it already has chin ups)

And reduced amount of squats if you dont want good legs.