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Previous thread >>35489411

I'll be helping everyone as much as possible <3

>Recommended program for beginners: http://startingstrength.wikia.com/wiki/FAQ:The_Program

>Recommended reads: Starting Strength 3rd Ed.; Practical Programming 3rd Ed.

>Basic rules-of-thumb:
4-6 reps for main barbell lifts
6-8 reps for ancillary barbell lifts
8-12 reps for assistance dumbbell/cable lifts

>Main barbell lifts
1-3 sets across for 100% rep-max and PR attempts
5 sets across at 80-90% rep-max for volume

>3 days per week:
full-body routines (AxBxAxx BxAxBxx or AxAxAxx)
>4 days per week:
Pull-push-legs + fullbody (PPLxFxx or LPPxFxx or FxPPLxx etc)
>5 days per week:
Pull-push-legs + upper-lower (PPLxULx or ULxPPLx etc)
>Routines with no deadlifts or Powerlifting programs:
upper-lower splits

Work every muscle group at least 2 times per week
Push = chest/front & lateral delts/triceps
Pull = back/biceps/rear delts
Legs = legs/posterior chain
>Just because an exercise involves pulling, doesn't mean it belongs on pull day. Divide it accordingly to the correct muscle group. For example, lateral raises belong on push day.

These are just basic rules-of-thumb!

Remember that you are supposed to have fun and enjoy doing your routine, so do the stuff that you enjoy doing!
Is that Frank Yang at the bottom?
>tfw you will never be rear guard for a 6 1/2 man squat
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Was doing a upper/low split But my pressing strength is lagging behind so i thought i probably would benefit from benching 3 times a week.
Stats: (i mostly did amrap sets instead of 1RM sets at the end of low rep sets)
72 kg @ 1.75 m
SQ: 110 kg x4
DL: 160 kg x1
BP: 70 kg x7
OHP: 45 kg x8


Bench Press/OHP 3x5
Pendlay Row 3x5
Squat 3x5
Incline DB Bench Press 5x10
Lat pulldown 5x10
DB Overhead Tricep Extensions 5x10

OHP/Bench Press 3x5
Deadlift 2x5
Chin up 3x5
Close Grip Bench Press/Close Grip Incline Bench Press 5x10
Cable Face Pull 5x10
DB Curl 5x10

Bench Press/OHP 3x5
DB Row 3x5
Squat 3x5
Seated DB Press/Flat DB Bench Press 5x10
Chin up 5x10
Lateral DB raise 5x10
Hey trapim, im the deadlift guy with the bad hip from last thread, just wanted to say thanks =)

Yeah, the presses are lagging quite a lot behind, specially the ohp.
I think you need to train them more in a specific manner, but avoid doing so much heavy pressing on every workout that it makes hard to recover. So here's my suggestion:

Bench/OHP 3x5
OHP/Bench 5x5 at 80% (try to focus a lot on correct form, make sure the bar path is good)
Barbell Row 3x5
Squat 3x5 at 80-90%
- accessories -
Cable Crossovers/Low Cable Flys 3x8-12
Lateral Raises 3x8-12 if bench 3x5
Skullcrushers 3x8-12 (https://www.youtube.com/watch?v=-rh3MHnRI_I) if ohp 3x5

OHP/Bench 3x5
Bench/OHP 5x5 at 80%
Chinup 3x5
Squat 3x5 at 80-90% lighter than A
- -
Cable Crossovers/Low Cable Flys 3x8-12
Facepulls 3x8-12
DB Supinating Curls 3x8-12

Bench/OHP 3x5
Squat 1x5 (PR attempt)
Deadlift 1x5 (PR attempt)
OHP/Bench 5x5 at 70-80%, go lighter than A
- -
Chinups 3x10
Cable Crossovers/Low Cable Flys 3x8-12
Lateral Raises 3x8-12 if Bench
Skullcrushers 3x8-12 if OHP

Now, the point of this is to move most of the volume work towards the presses. You do light squats on A and B, and only one set of 5 on C. The deadlift should stay at 1x5, since you don't need to worry about increasing its volume for now as it's way ahead of your presses.
While incline bench and closegrip bench are good exercises, they are heavy exercises. I think you should stay more focused on the bench and the ohp, and avoid do any other heavy pressing other than those lifts. Instead of those, you should bench and press at lighter weights but higher volume. This way, you should focus on getting perfect form.
The cable crossovers, lateral raises, and skullcrushers, are perfect way of increasing the volume and isolating the weak points of your presses - without being so heavy it makes recovery an issue. Do skullcrushers on the days you OHP as the main exercise, since the OHP is light on the triceps, and do lateral raises on the days you bench.

Add 1kg to the bench/ohp on 3x5 sets

Remember that recovery is a major factor.
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Focus a LOT on improving your form on the presses.

For the OHP, learn to do it like Rip teaches here: https://www.youtube.com/watch?v=CnBmiBqp-AI
This way you make sure you are engaging the clavicular pecs a lot more for the initial burst.

For the bench, make sure you retract your scapulae and keep a tight back throughout. Hold your breath during the entire range of motion, with short quick breaths only in between the reps.
Since you will be benching with lighter loads a lot, try to learn how to use leg drive as well.
And most importantly, have a consistent bar path. Remember, it's NOT supposed to be a straight line up and down, but actually a diagonal path.

Hope these are useful! And remember, even though you are only putting 1kg on the bar, you will be more consistent in the long run and will end up with a faster progression.


Aw, I appreciate it bby. Hope the hip issues improve. <3

And just to clarify, the 5x5 sets at lighter weights are not just to work on your form, this is a secondary benefit. Their purpose is to increase the volume-based stress without causing too much intensity that recovery becomes an issue.
Also, you wouldn't be able to do them at 100% after the main set of the day anyways, so they WILL feel hard even though it's a lighter load.
You can also take shorter breaks during these, 2-3 minute ones, while it's completely fine to take 5 minute breaks between the sets of the main press of the day.
Should i foam roll and stretch before my workout? Ive heard it may cause injuries during heavy lifts.
tnx for the advice. I think my technique is almost on point tho and i think it mostly come from my long arms + having problems keeping tight because of my slight thoracic scoliosis. So i think my deadlift is the strongest lift because of the way i'm built.
I'm also still having problems eating big.
Trappyfag pls post cbt
My girlfriend has stalled on a couple of her lifts. Particularly her deadlift (5x3 275). Her diet is on point and she's gaining weight (155 now). But I don't know how to switch up the programming. Is it time for 5/3/1 for deadlifting?

Also, how would you break through a chin-up plateau? She's doing 15# weighted for sets of 8.
I'm going to do the Reg Park beginner routine from the sticky

Do I do bent over rows or pendlay rows?
Should I do negatives or lat pulldowns if I can't complete 5x5 chin-ups?
How do the warm-ups work?
btw, the 80-90%, do you mean 80-90% of your 1RM or 3x5?
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A few stretches is fine as long as you don't do them right before the lifts. Do them before actually starting the workout, with a 2 minute break before starting the lifts. Never stretch between the sets though.

Foam rolling should be done at home, not directly before nor after the workout.


Try drinking lots of milk, if you're not intolerant to lactose. You shouldn't do gomad of course, but adding more glasses of milk during the day helps increase the caloric intake easily since it's a liquid.
Also, it has very high protein percentage, specially if it's skimmed milk

Body proportions do affect the lifts to a certain extent, but you shouldn't worry too much about that. It will only make a big difference once your numbers are very high. At the stage you are in, eating and sleeping are the most important factors (and adding weight at the correct amount)


I might take a few ~pics~ on the weekend. No promises tho~ kek


It's the lack of testosterone :/
The best she can do is be incredibly patient and add microplates increments. She should strive for 1kg increases on the deadlift and squat per week. It sounds low for a man, but it really makes a big difference for a woman.

I'm not a fan of 5/3/1, I prefer the Texas Method. But yeah, you can try 5/3/1 if you like it.
But if she's still doing a novice program, it's definitely the time to switch to an intermediate one.


Doesn't matter which row
Pulldown, but do a few negatives as well.
The sets are 1x5 warmup at 60% then 1x5 at 80%, and then 3x5 worksets (not 5x5 worksets, the 5x5 includes the 2 warmups)

Alternatively, you can do warmup sets in the style of SS. You basically start warming up with 5 reps on light sets, then eventually tapper down to 3, 2, then 1 reps before the workset. This prevents you from tiring yourself during the warmups, while still warming you up very well
Something like 1x5 at 60%, 1x3 at 75%, 1x1 at 90%. Then you would do the 3x5 worksets

80-90% of your 5RM.
Ye you better give us some picturrs of that sweet sweet boipussy.
Why shouldn't you foamroll after the workout? i always foamroll and stretch after the workout.
Is it because the muscle groups are more prone to injury after a heavy workout?
>>35525102 Also i already drink 1 liter a milk a day. I kinda have a weak stomach because of medication i have to take so i cant eat a lot in 1 sitting
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>and then 3x5 worksets

so 3x5 max?
I've been doing SS for couple months and I want to switch to something more focused od aesthetics. Someone mentioned leddit PPL routine, I took a look (6times/week split) and half of these hypertrophy exercises looks retarded to me (i.e. doing 4x10 curls and then 4x10 hammer curls). Also I don't really have so much time - lifting 3 times per week fits well my schedule. Did /fit/ brainwashed me too much about non-barbell lifts? What can I incorporate into my routine to give it more bodybuilding character and more focus on upper body?

Current stats: 6'2'' (188cm) 180lbs (82kg)
Squat: 240lbs (110kg)
DL: 305lbs (140kg)
BP: 155lbs (70kg)

doing SS with accesories (dips and pullups).

It's fine if you finish the workout, take a shower, drive home, eat something, then foam roll and strech.
What I mean is that you should finish the workout, rack the bar and go straight to the foam roll. You gotta give some time for the muscles to cool down before stressing them with the massage.

This will sound like I'm memeing, but in your case, 3 SCOOPS CMON of whey is gonna help a lot.


Yes, 2 warm up sets plus 3 sets of max+added weight. So technically the program is 3x5, not 5x5. You add weight on every workout, just like SS. Give a read to this pic related so you have an idea how the progression should go, it's pretty similar for both SS and reg park's.


kek I'm too shy for actual nudes. I still feel awkward with the panties pics... specially that semi-transparent one...
I get super uneasy everytime people post them around :(
Ok, i will have to buy my own foamroller then, i've been using the one from the gym till now.

Also if you say barbell row do you mean the pendlay row or bent over row?
Trappy, why are you doing this? Not complaining, really curious, do you want to be a professional coach or something like that?
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mfw I still haven't seen trappy pantsu pics
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Barbell row is what people call pendlay row https://www.youtube.com/watch?v=ZlRrIsoDpKg
But you can do the bent-over row if you like it better, doesn't make much difference at all really.


I've written this 3-day p/ week program >>35507908 for someone else, but it might work well for you too.
Of course you can change a few exercises around to personalise it for yourself. For instance, I prefer dips/closegrip bench/skullcrushers rather than triceps pulldowns, but I put that in the program instead because it's what the guy liked doing. So you can change it to what you like.


I work part-time as a coach (not PT) in my gym.
I'm still learning a lot from the more experienced coaches, so helping you guys over here also helps me work on my programming skills.

Besides, I love you guys <3
1 last question , wont i get shoulder discomfort after some time because there is more pressing movements than pulling
That's a meme
Is trappy-chan an actual trap?
Glute isolations besides glute bridge and barbell fucks you senpaitachi like?
My leg day is Squats, RDL, calf raises and farmers walk cuz what the hell
need some ass action in there.
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I'm a grill bby~ I just happen to have a benis kek


Don't worry, you are pulling more than enough. It's pretty much a meme in the sense that you would need to neglect pulling A LOT in order to get so imbalanced that it starts hurting the shoulders.
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On the opposite, they are likely to prevent injuries. Strong glutes are fundamental for any athlete, and just squatting and deadlifting is not enough.
>has a penis
>browses /fit/ and lifts
I think I'm in love.

Wait til you see her photos, trappy is a godess.
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I'm leaving now, will be back later at night to help a bit more.

Keep the thread alive~


You guys are too sweet <3
What do you guys think of this? Is it lacking anything? Any substitutions you would make?

Max Effort Upper Body:
Barbell Bench Press - work up to maximum set of 5 reps
Incline DB Bench Press - 4x8
Seated Cable Row - 4x10
Seated DB Power Cleans - 3x10
Weighted Hanging Leg Raises - 4x10

Lower Body:
Trap Bar Deadlift/High Bar Olympic Squat (ALTERNATE EACH DAY) - work up to a maximum set of 5 reps
Single Leg Squats - 4x10
Romanian Deadlift - 4x10
Pinch Plate Gripping - 3x30sec

Max Repetition Upper Body:
Barbell Bench Press - work up to 3 sets of max reps, rest 60 sec in between sets
Rope Pushdowns - 4x10
Pull Ups - 4x10
Bradford Press - 3x10
Barbell Curls - 3x10
Ab Circuit Training - no rest between exercises (planks, leg raises, pavlov press, hanging leg raises)

Been doing ME, LB, MR, rest, repeat.

How much do you squat and deadlift, Trappy?
What's your goal with that routine?

i didn't come up with it myself, but my kinesiologist buddy recommended it to me after i lost a bunch of weight in order for me to increase strength and add muscle mass in a well rounded way.

it seems to be effective so far after several months with decent strength and aesthetic gains but if there's holes in it i'd like to patch them sooner rather than later and i'd appreciate any insight.
How do I not psych my self out when trying to break a PR? I've been doing Candito's 6 week strength program to get past 2pl8. But when the weights started to get heavy in week 5, I got so nervous I was shaking. I was supposed to get 220x1-4. I got 2 reps, but I think I could've done better if I wasn't so nervous. When I started, my projected 1RM was 227, but never actually benched more than 210. I've been lifting for 2 and a half years, but whenever I got close to 2pl8, I had surgery and pretty much start over. Had surgery 2 summers in a row.
>But you can do the bent-over row if you like it better, doesn't make much difference at all really.
because the barbell row only seems to hit my uper back, whereas bent-over really targets my lats.


You're supposed to have the bar in the same position as the deadlift when doing the barbell rows, aka in the middle of your feet, since that's the most effective position to pull from. That means that when you pull, the bar hits low on your abs. This means you will be using way more lats than upperback.
However, still, there's way less range of motion for the lats when compared to the chinups/pullups.
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So I've been doing a modified version of this routine

What i've changed is:

-Remove deads (bad back), remove calf raises

-Increase barbell work, ignoring the 3x8 on the bottom of pic. I usually do approx 5 sets until i reach about a 3 rep max, but occasionally go for 1 rm if i'm feeling it.

-replace close grip bench with cable push down,
It just seems kind of weird. There is no need to do max effort sets every session and the assistance excercises just seem to be picked at random. There isn't much room to improve technique since your old movement patterns will take over in the max effort sets, and doing squats once every eight day seems like a waste of time since you'll be recovered long before eight days time.
deadlifts are the #1 best exercise you can do with a bad back (especially if it is a lumbar spine problem, but it will help with thoracic and cervical as well).
just use lower weight and focus on pulling with perfect form.

this article recommends to switch to sumo

but everyone will think you are a faggot for pulling sumo, and not even the sexy kind of faggot.
the annoying kind.
what happens if pretty consistently, every time you progress in weight, your rep range drops to three.

like i can ohp 115 for 5 reps with good form, come back the next ohp, add 5lb, and barely knock out 3 reps.

is this still an acceptable way to progress, or am i doing something wrong?

i am lifting on a caloric deficit, if that matters at all
>deadlifts are the #1 best exercise you can do with a bad back
For real? Even if it might be a bulging disk?
>what happens if pretty consistently, every time you progress in weight, your rep range drops to three.
Maybe time for you to switch programming? You can't keep on adding weights to the bar every session for long periods of time, you need smarter programming after a while.

Also some people swear by microplates, being able to do smaller increases in the OHP could be pretty good.
Can anyone recommend me a texas method template for strength/power? looking for a programme to fit around Judo.
Also looking to improve my bench.
for real.

just don't worry about what weight you are dealing with.

worry instead about maintaining perfect form.
Anyone who'd reccomend you a program without knowing at what level or how often you practice another sport would be stupid as fuck.
it's a program to fit around judo, not a program to fit around a sedentary life with a little bit of judo.. or a program to fit around judo + a fuckton of other sports.

it is to fit around a relatively consistent judo training. presumably novice or he would have an idea of how to go about designing his own.

do you even english, brah?
focus on explosivity.
get a legit coach to help you into snatches and cleans.
lots of box jumps.
apparently rebound jumps are bad for achilles, though.

i also like ATG squat hops and really plyo shit in general.
obviously you are going to want to keep the training volume low, and you are also going to be focusing more on strength and explosivity than gaining mass, so keep your main barbell shit in the 3x3 area

your plyo shit i just do 1xAMRAP of each exercise.

the overall volume stays pretty low
>get a legit coach to help you into snatches and cleans.
also, see if he will let you lift barefoot, if not just get chucks or something that is a flat surface.

practice resting squats on the midfoot barefoot to help with this. ATG squat hops are also good for training mobility (work on bouncing your glutes off your heels, without your knees caving or bowing outward. try to limit forward knee travel as much as possible while maintaining lumbar extension)
>it is to fit around a relatively consistent judo training.
And how many times per week is that? How many hours and what kind of focus is he willing to put on lifting vs on judo?

>get a legit coach to help you into snatches and cleans.
He said judo, not weightlifting. Do you even english? There are less complex movements that would give equally good transfer to judo.

>also, see if he will let you lift barefoot,
Why the fuck would he do the classics barefoot? This is just broscience to the max.
Critique please

Upper power

Bench press 3-4 x5
Bent over row 3-4x5
Weighted dips 3x8-10
Weighted pull ups with neutral grip 3x8-10
Dumbbell Shoulder press 3x5-10
Lat pulldowns 2x8-10
Ez bar curls 4x12 (alternate grip)
Triceps pushdowns 4x12

Lower power

Deadlift 3x5
Shrugs 3x12( grip assistance for dead weak forearms)
Squats 3x8
Leg press 3x8-10
Hamstring curls 3x12
Calf press 5x12
Optional: leg extension 3x12
Upper hypertrophy

Incline bench 3x12
Flat bench 3x12(paused at bottom)
Dumbbell shoulder press 3x12
Lat raises 3x12
Lat pulldown 3x12
Seated rows 3x12
One arm row on machine or dumbbell 3x12

Lower hypertrophy

Squats 3x5 (heavy)
RLDL 3x12
Calves 5x12
Optional: Leg press 3x8-10
Triceps overhead extension 3x12
Rope pushdowns 3x12
Hammer curls 3x12
Preacher curls single hand dumbbell 3x12
I don't have enough time to hit gym 5 times in next 4 months, so I am switching from PHAT to this. What I am having trouble with upper/lower is no place for arms or shoulders. I don't really care for leg aeshetics, I care only for strength, but I don't wanna do legs 1 time because I won't progress then.

Is this good or should i do just Push/Pull hypertrophy and add Squat and leg press on Push and Deadlift and calves on pull.

Pic related: guns have to be big for my qt
because you are training for maintaining midfoot balance while doing explosive movements.

that is a key element in judo.

it is not as broscience as it sounds.

balance is arguably the most crucial component to a strong judo game, and it starts with the foot.

>There are less complex movements that would give equally good transfer to judo.
name one that would develop full-body explosivity, without training you to sit back on your heels?

for the record, i taught myself the clean... not that hard desu senpai.

just read a lot, and play with babby weight.

don't go looking for heavy weight until you feel confident in the form (film yourself to make sure your spine is neutral and your pulls are good)

it ain't rocket appliances, mang.
people have been doing this self-taught for ages.
stupid high volume.

don't expect much progression, mang
I've been doing Reg Parks beginner program. And was thinking about going to candito's LP.
My lifts are
Bench: 185
Squat: 245
Deadlift: 245
OHP: 115
Pendlay row: 145
All 3x5 except DL is 1x5
Second question; on B day I felt I didn't work out hard enough so I added 3xF chin-ups,3x8 leg press, 2x10 lateral/front raises, was that too much? Because I feal the most exhausted so far on this program.
I had my second training set today. The first one kinda doesn't count because i pussyed out half way trough.
I can kinda feel it in arms shoulders and legs but not to much.. I'm sure i will feel it tomorrow.
I did the following:
squats 10x5x3
bench press 20x7x3
deadlift 10x5x3
lat pulldowns 120x5x3
I have never lifted barbells before so i was kinda careful and i don't really have any mussels in the correct places. I have some in my legs because i'm fat but i was still careful because of my knees being kinda bad at times. Sometimes they are okey and other times they suck.
I feel that my form on squats and dead-lift were okey for a first timer. Feets were straight on the ground, legs were in shoulder length, back was curved the right way and chest were going out. I felt my legs going slightly inwards witch is bad but it wasn't that bad i think. I didn't really feel anything because of the low weight but i kinda feel it now an hour later.
I feel kinda good right now honestly. My legs were shakeing when i walked down the stairs from the gym.

Anyway, i have experience sour mussels in 3-4 days before and it feels like to long considering that i want to train 3 days a week and jog for 2 days.
I have heard that i should not train sour mussels because it resets the progress. Can i do anything about this ? Is something wrong with my body?
I meant aching mussels, not sour. I'm sure that there is a more appropriate word for it but at least i get understood.

Are you squatting and deadlifting 10kg?
Are you an ex-paraplegic skeleton or what?

What the hell of a routine are you even doing.
I'm following the Starting strenght routine from the sticky. I changed out chinups and dips with lat pulldowns and another one that i can't remember atm. I stated that this was my second time. I'm currently just testing shit out worrying about my form etc. I'm also a fatty so i was worried about my knees. I will probably go up another 20 or so next time and see how that goes.

Ignore the sticky and read http://startingstrength.wikia.com/wiki/FAQ:The_Program
There's a specific part about how to determine what weights to start with.

This pic also helps >>35525437

Also, you add the weight of the bar when counting how much you lifted. For example, 2pl8 bench is a 20kg bar + two 20kg plates (one on each side) = 100kg

Sorry for being too blunt m8. You're gonna make it.
I don't mind critic if i get feedback aswell.
I didn't know that you were supposed to count the bar. I take notes of all my lifts.

Thank you anon.
Daily work:
>Squat to daily max, no hyping or grinding unless true 1rm attempts. Do not fail reps.
>Front squat 1-3x1-3. Try to avoid failing, but it doesn't really matter.
>posterior chain work, usually KB swings or GHRs. This is replaced once per week with deadlift singles around 80% for speed. This is usually done on a C day.

A:push bodybuilding, daily max competition bench (optional), dips, incline DB bench, etc.
B: pull bodybuilding, weighted chins, pulldowns, face pulls, curls etc.
C: daily work only


What's the gear you're using?
Squat shoes, belt and wrist wraps. Occasionally throw on knee wraps for some overload and confidence gains.

Unless you mean sterons, which I don't use yet.
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>you will never be trappy's first romance and play with her nipples

Why is life so painful?
I've been doing bodyweight squats and feel ready to move on to weights. I do not have a barbell. Would dumbells be okay? How would I hold them?
Same anon. I have been reading the whole wiki page and it really opened my view on the training and my understanding is more clear now. As for example i never did 5 sets of warm-up building up to my max potential strength.
I simply did a quick warm up on the rowing machine and a quick set with only the bar.
holy moly
>not telling someone you have a benis
not going to end well
I am retarded

dumbbell fly
incline bench
machine fly
dumbbell pullover
tricep pulldown
overhead tricep extensions
weighted dips
weighted pushups
cable flys 3 possitions

bent over barbell rows
lat pulldowns
hammer curls
machine rows
bent over dumbbell rows
reverse dumbbell fly
reverse fly machine
wide grip weighted pullups
arnold curls


weighted calf raises
Leg Press
Leg extensions
lying leg curls
inner and out thigh machine

deadlift to overhead press
Arnold press
accessory work with light dumbbell
upright barbell row
dumbbell incline bench wide
standing reverse fly
ohp machine


all compound 3x5
all others 3-5 x 5-12
now tell me how retarded i really am.
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why is trappy's glutes so under-developed?

woodberry, though..

>tfw your bf doesn't even lift, or trap
pls r8

Squat 3x5
OHP 3x5
Weighted Chin 3x5
Leg Curl 3x8
CGBP w/ chains 3x8
Facepull 3x8
Seated Calf Raises 5x10

Deadlift 1x5
Bench 3x5
DB Row 3x5
Reverse Curl 3x8
Seated Calf Raises 5x10
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I don't deadlift, but I do cleans. Pic related is a few of my numbers.


Do DB OHP instead of db incline bench. You need to work more of your shoulder abduction and lateral delts. Also would suggest lateral raises, since they are very important for aesthetics.
Seated DB power cleans sounds weird as fuark. Why not just do the normal power cleans, with a bar? Though I'd recommend that on the lowerbody day.
For upperbody, you can also do barbell shrugs for the traps (https://www.youtube.com/watch?v=-0t_hCzUgvM), and skullcrushers for the triceps (https://www.youtube.com/watch?v=-rh3MHnRI_I).

For the lowerbody, I recommend you do the regular deadlift instead of trapbar. Trapbar doesn't develop your back muscles at all, besides putting a bit of effort for your traps.
The conventional deadlift is very important for building overall muscle mass, specially since you lift very heavy weights. The stress from this high intensity work that works your entire body in a major way, makes your body adapt and become way stronger overall.
Not only that, but the deadlift is a very important exercise to build spinal erectors' strength and size, and that's pretty important to keeping the spine safe. Romanian deadlifts can be quite dangerous for the spine, so you really wanna do normal deadlifts to train your muscles to handle high loads.

I do think you should actually alternate the bench press with the overhead press, though. The OHP is massively important for overall upperbody strength and power.


Add less weight. 0.5-1kg to the overhead press will make it a lot easier to progress. You don't wanna be losing reps like that. Getting 4 reps is fine, but 3 is pretty bad.

Also, remember not to do 5x5.
hahaha just realized I labeled them "A" and "wed". supposed to be A and B. AxBxAxx
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Looks fine, though a bit high on volume. Would remove lat pulldowns from A, and keep the sets to 3 instead of going to 4.

On B, lower the deadlift sets to 2x5 or 1x5 + 1x3 working your way up to your 3RM (add weight to both your 5RM and 3RM.
Instead of doing 3x8 squats, I highly suggest you do 5x5 at 80-90% for volume. This way you don't get bad form habits from doing higher reps with the squat, since that might be detrimental to your intensity sets.
Remove leg press and hamstring curls, they aren't gonna be much useful for you. Focus on getting strong at the squat and the deadlift, and that's gonna make your legs big and strong enough - at least until you reach a more advanced stage. And definitely don't do leg extensions, it's terrible for your knees.

On C, do the incline bench at 3x5 and do linear progression with it. For the paused bench, do 6-8 reps. 12 reps will just be too light of a weight to make any difference at all when it comes to stress and adaptation.

Stick with your program, it's way better than doing shitty push/pull.


Candito's programs are very good, though I do think some things could be better about it.
You really don't need to be leg pressing on B since front squats already work your quads a LOT. But doing chinups and lateral raises is a good idea.




I know, I always end up being rejected )':


You should add more upperbody work and lower the lowerbody work. You really do not need leg curls at all, since you are deadlifting with high frequency.
For the bench days, add lateral raises, so that you strengthen your shoulder abduction - and that's very important to not getting stuck at the OHP.
I do recommend doing the deadlift after the bench, since deadlifts are very exhausting.

The rest looks pretty good, though you should do DB supinating curls for the biceps.
Hi trappy,
What program do you do? You've given me a lot of great advice before, so I'm curious.

Thanks <3
>tfw trappy has a better ass than half my exes
What's proper form for lateral raises? I see a lot of variation and don't know which is right. Thanks.
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Aw, that's the cutest gif <3
Here, just for you: http://imgur.com/a/SKR7F nsfw
Added a pic I took today, though it's just my eyes.
Just don't go posting these pics around like some people do ok? That makes me feel a bit uneasy. :s

P-pls no bully


Here's a 4 day TM split. ABxCDxx or CBxADxx or whatever you feel like doing.

Bench 1x5 100%+1kg then 1x5 +2kg attempt
Power Clean & OHP 5x5 at 90% of your press 5RM
- assistance for the press -
Lateral Raises 3x8-12
Skullcrushers 3x8-12 (https://www.youtube.com/watch?v=-rh3MHnRI_I)

Squat 1x5 100%+2kg
Clean 5x3 ramping sets 50%-62.5%-75%-87.5%-100%+1kg
Deadlift 5x5 at 80-90%
- assistance -
Pistol/Tuck/or Split Squat 3x8-12

OHP 1x5 100%+1kg
Bench 5x5 at 90%
- assistance for the bench -
Cable Crossovers 3x8-12
Dips or Closegrip Bench 3x6-8

Deadlift 1x5+2kg
Power Clean 3x3 ramping sets 65%-85%-100%+1kg
Squat 5x5 at 80-90%
- assistance -
Hip Thrusts 3x6-8


There's no real "proper form", really. Some people like doing strict, some people feel like they get more pump/burn by not worrying and cheating a bit with heavier weights.
Do whatever you feel works best for you. Just remember to have your thumbs point up, if you have them pointing down you risk injuring your shoulders.


My program is periodized with 4 different weeks per month. It's pretty hard to increase my numbers since my test levels are pretty much at 0. But it's focused on the lowbar squat, the front squat, the clean, and the hip thrusts.

And by "pointing up" I don't mean straight up vertical, just incline it a bit so that your thumb is higher than your pinky.
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>covering mouth
the jew never lies
i mean jaw, fuck
oy vey
what if when i only manage to get 3 reps in, i take the time to get 5 sets in, and then i dropset?

will that compensate?
or just make it worse?

also not to be creepin' but uh.. roughly where do you live?
don't be too specific, i want to know precisely how small my chances of licking your butthole are.
meshugganah, tbhfam
Hopefully this is relevant, but I need some help getting into a diet routine.

I don't care if the food is the same, but I need to eat better, and I have no idea how to balance it out.

I've read the sticky, but I hope /fit/ will help my overweight ass.
I think that's everyone for now? Let me know if I missed your post, it happens sometimes.

So I figure I'd just post a useful pic, so here it is. The difference between the starting position for the deadlift and the clean/power clean.


You're not retarded bby <3
That's a pretty bad program tho kek


I'm brazilian kek
If you only get 3 reps, finish the set with the same weight trying to get as many reps as possible. Then add half the weight you would add next workout, that's probably gonna be enough to reach 4-5 reps.
Don't stop adding weight, even if it's just like 200g or whatever.

If you find you are two weeks stuck at 3 reps, deload by 10% and start adding weight again.

Remember that eating well and resting well are the most important factors for progressing.
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y-you too...
>I'm brazilian kek
i knew i was going to end up either in thailand or brazil

goddamnit it, why must you smexy ladyboys continue to elude me?

also thanks for the lifting advice or whatever.
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>That's a pretty bad program tho kek
i have the best one
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That's a very nice tm program. I might steal it for myself, hah.

Also thank you for this pic >>35533416 It's gonna help a lot.
Would appreciate some feedback.

First, a couple of things you should know:
- shitty gym (can't squat)
- lifting for 5 months
- shitty posture: anterior pelvic tilt and shoulders rolled forward (trying to fix these by stretching)

Current routine: PPLR (I started this routine a week ago so I don't know how many rest days I'll be needing)

- DL 1x5+ / BB Row 5x5 (alternate)
- Pull-ups 3xMAX
- Seated cable row 3x8-12
- Face pulls 5x15-20
- BB Curl 3x8-12
- Hammer curl 2x8-12

- Bench press 3x5, 1x5+ / OHP 3x5, 1x5+ (alternate)
- OHP 3x8-12 / Bench press 3x8-12 (alternate)
- Incline DB press 3x8-12
- French press 3x8-12 SS lat raises 3x15-20
- Triceps pushdowns 3x8-12 SS lat raises 3x15-20

- Leg press 4x8-12
- RDL or SLDL 3x5
- Leg curl 3x8-12
- Bulgarian split squat 3x8-12
- Calf raise 5x8-12
- (currently learning to power clean so I can do front squats)
- (is bulgarian split squat, DL and its variations enough for glutes?)

I usually do one core exercise after each workout.

- look less dyel (also, how the fuck do I get strong lower body If I can't squat?)
- progress on DL, BP, OHP and BB Row
- learn to power clean and front squat

I actually just realised I completely forgot to add chinups to the routine, kek. You might wanna add it to the upperbody days.
what program can give me a Zyzz physique
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Fixed it for you then.


Didn;t get much advice on chinups so: use negatives. if you set a set-rep goal of say 3x8 or whatever, but you can only do the proper concentric for 5 reps, for the last 3 reps, do negatives. You can do this with weighted work too, and it really helps with overcoming plateaus. The only other thing to try is greater volume, maybe start doing drop sets or unweighted sets after the main weighted sets to help. Extra work for lats and biceps may help also, over an extended period of time.

Hey thanks for the help on the other thread.

You look amazing btw. 10/10 would fap again.

P-post your small trap tits pls
Top kek
is that yours?
I just started lifting again after a year being a lazy fuck.
I wasn't big, just fit enough for people to think I went to the gym. During that year I still did some sports every once in a while.

To get to the point, should I go back to a beginner program (SS) or can I do something more "advanced"?
Can anyone give me a running routine to get a 1.5 mile run from 10:40 to about 9:45 or even 10:00 flat.

If anyone (who knows what they are talking about) could write a 4-6 week plan id be much obliged. Cheers
no, is meme
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Why can't you squat? No rack?
My gym doesn't have a rack and people squat over 200kg here.
Just have a gymbro or two to spot you (or ask a PT) and you will be completely fine.
If you are too worried about that, though, you can simply do front squats. If you fail a front squats you barely have any risk of injury since the bar is gonna fall in front of you.

Here's a 4 day PPL+fullbody program, leaving you with 3 days of rest per week. As a natty lifter, you wanna workout 4-5 days per week, since your muscles take 48-72h to recover. And remember, your muscles only grow and you only get stronger during rest. Exercising is stressing, not making you strong. You get strong when your body adapts to the stress during the resting.

This program is made so that you can progress on every workout on the main lifts.

Barbell Row 3x5
Pullups 3xF bodyweight or 3x5 weighted
Seated Cable Row 3x8-12
DB Supinating Curl 3x8-12
Facepulls 3x8-12

Bench 3x5
Power Clean & Press 5x5 at 90% of your press 5RM (one clean for each set, don't lower the bar until you're done)
Skullcrushers 3x8-12 (they have a longer range of motion than the pushdowns, which leads to better triceps development, so I recommend you try them and see if you like them https://www.youtube.com/watch?v=-rh3MHnRI_I - not only that, but they allow you to microload and add weight on every workout, while it can take a while to increase the weight on the pushdowns since it's not a barbell)
lat raises 3x8-12 (a big importance of the lat raises is to increase the strength of your shoulder abduction, so that you can progress better on the press. You are better off using heavier weights and trying for 8-10 reps than using weights that are too light to affect you in any way besides giving a pump)
No need for another superset since you have already done lots of volume for the day

(character limit)
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Front Squats 3x5
SLDL 5x5 (this will be more useful as volume for your hamstrings, since you are not backsquatting. don't worry about progressing too fast on this one, since it's an ancillary lift)
Hip Thrusts 3x6-8 (no, deadlifts and squats are not enough for the glutes)
Split Squat 3x8-12

Press 3x5
Deadlift 1x5
Bench 3x5 at 80-90%
Power Clean 3x3 ramping sets (75% - 87.5% - 100%+1-2kg)
Front Squats 3x5 at 80-90%

A=Pull B=Push C=legs D=fullbody


Add 1kg to the bench and the press on every workout unless it's work at 80-90%
Add 2kg to the front squat unless it's 80-90% work. If it starts getting too hard, lower to 1kg per workout.
Add 2kg to the SLDL, if it starts getting to hard lower to 1kg progression.
For the deadlift, add 2kg per workout.


Do SS for a month or two then see where you are at. If you can't milk the linear progression anymore, switch to an intermediate program then. But you will likely regain lots of strength at first, so you will progress faster with SS.


Too shy for that ): My boobies are nothing special, really.
High bar squat 3x5
OHP/bench 3x5
Snatch DL 3x5 (light)
Chins 1xF
Dips 1xF
High bar squat 1x5 (same weight)
Bench/OHP 3x5
Pendlay rows 3x5
DL (conv) 1x5
OHP/bench 3x5
High bar Squat 1xF (same weight, goal is 5 reps but I always get less)
Chins 1xF
Dips 1xF

No straps/belt, weight added on dips/chins if 10+ reps

Aim is general strength/looks/fun
Guess I should have clarified:
Looking for opinion/rate
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Here's a Texas Method version of your program:

A - volume day
Highbar Squat 5x5 at 80-90%
Bench 5x5 at 90%
Chinups 3xF
Lateral Raises 3x8-12

B - lighter-intensity day
Highbar Squat 3x5 at 80-90% (lighter than A)
OHP 1x5 5RM+1kg
Pendlay Rows 3x5
Snatch DL 3x5
Dips 3xF

C - intensity day
DL 1x5 5RM +2kg
Bench 1x5 5RM + 1-2kg
Highbar Squat 1x5 5RM + 2kg
OHP 3x5 at 90%
Chinups 3xF


You might find it easier to progress with this.
nigger how is that texas method

ive said this earlier and you mentioned PP. i looked it up and its matt reynolds' split, nothing to do with TM.

Intensity Bench
Volume OHP

Intensity Squat
Volume Floor Pulls

Intensity OHP
Volume Bench

Intensity DL
Volume Squat

This is pretty standard TM 4-day split m8.
Dear trappy,

You are amazing.


not it is not, its a standard 4 day split but nothing to do with TM. tm has volume and intensity days separately. a standard 4-day tm would be

volume upper
volume lower

intensity upper
intensity lower

>he thinks there is only one way of doing texas method

Please go educate yourself.
no, you. read about texas method on PP. pretty much the only definition there is for the TM is that theres high volume moderate intensity work at the beginning of the week, light work in the middle (although many omit this) and high intensity at the end of the week.

there are several ways to do the texas method but your example is no different from for example 5/3/1 BBB. nothing like that is listed in lascek's book nor in feigenbaums suggestions. the template trappy gives is straight from PP labeled under "strong gym - advanced strength program"
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Page 152 on PPST 3rd ed.
Literally the first thing in the page.


Aw, love you too bby <3
i have the kindle version Kappa

the page numbers do not match. post the section it is under

Ctrl+F High Volume/Low Intensity - Low Volume/High Intensity Training Pattern
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>Nice digits.
Thanks for the reply.
Are you sure about Snatch DLs on light day? Or having any accessories at all that day? Makes no sense imo...
Additional info
I am at 1/2/2.75/3.5 (checked a week ago, not estimated). End goal is 1.5/2.5-3/4/5 so I don't feel like rushing my progression. I have other activities too and I don't want lifting to interfere or vice versa.
I am more worried (regarding my routine) if I'm hitting all body parts equally hard, if I'm choosing the right accessories etc.
Also, this routine was modelled after I actually did TM because I felt the push volume was too low, progression was too fast and I hated the weight fluctuations especially on squats.
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>StrongToast used to host Routine Generals
>Now its Trappy

Doing SS instead of SL here thanks to Trappy and StrongToast; Trappy, do you by chance still have that copy/paste of your explanation of why SS is superior to SL?
desu thats a different method. its in the same section as the other texas method programs but calling that texas method when the only thing they share is rep/set schemes (which aren't the definition of TM anyway) is silly
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I wrote it based a bit on Pendlay's versions of TM. He considers that B can be a light-intensity day, where you can go heavy with exercises you can recover with ease.
He mentions front squats and the press as examples, but since you said you would be doing light snatch DLs, I figured it would belong on this day too.

I did swap the lateral raises and the dips here>>35535572
Since the OHP is very light on the triceps, and you do not train shoulder abduction on A, it may end up being a more balanced distribution of the workload between the muscle groups.

If you are having issues with the first phase of TM, you can start doing the phase cycles. It's used when the lifter starts having issues properly progressing with the 5RM intensity days.
There are many ways you can do this, a bunch of them describe on the Practical Programming book.

What I suggest is the following:
Start doing 3RM for intensity on the lift you are finding an issue to progress (you can keep doing 1 set or do 2 sets)
You do this until you start finding 3RM an issue, then you tapper it down to 2RM for two weeks and then 1RM for a week.
At the end of the cycle, you go back to 5RM (calculate a new one based on your new 1RM and then deload it by 10%)


Dude, it's a different pattern of a TM 4-day split. It still follows the principles behind the method.
You are too stuck thinking there's only one fixed way of doing TM. There are plenty. Just read the chapter on PPST.

Correction: the 1RM is for a month, not a week. You can do anywhere from 1 set to 5 sets, depending on how you feel the progression is going. I usually would advise to stick with the lower end of sets, since the objective is intensity, not volume.
>It still follows the principles behind the method.
what principles?
>You are too stuck thinking there's only one fixed way of doing TM.
i have never said that, quite the opposite. everytime i correct you your reading comprehension becomes shit because of your pride. ive read PP, lasceks books and feigenbaums stuff on TM which list shitloads of variations and they all share the property that makes the program TM: having separate volume and intensity days.
>There are plenty. Just read the chapter on PPST.
indeed, all the other examples having distinctive volume and intensity days
Thanks trappy. You're my favorite trip trap.
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I have a... friend looking to get into trapping, earlier you said you have really low test levels, how do? what's your diet like? What should advice/tips would you give in terms of diet/routine? Thanks :3

>gives page number with the exact part of the texas method chapter that describes that variation

>dude gets mad instead of accepting he was wrong and starts going into denial mode

Honestly trappy, I have no idea how you have the patience to deal with these people...
>gives page number with the exact part of the texas method chapter that describes that variation
that's not even in the texas method chapter, thats listed in the "split routine model" chapter. just because there's a split version of tm listed above it doesn't make it TM.
>starts going into denial mode
excellent arguments there my friend
Damn, that was informational as fuck. Thanks!
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Kek this always gets the people who did SL up in arms, but here it goes:

- SL has you start with babyweights. It will take you forever to actually start getting stronger. SS, on the other hand, tests you on the first workout and let's you kickstart progression.

- SL has you add 2.5kg on every workout. This will make progression incredibly slow on the beginning, and incredibly hard after a month or two. SS, on the other hand, has you add as much as 8kg to your deadlift on the first few workouts, for example, and it eventually lowers progression on certain lifts like the ohp and the bench to 1kg per workout. This means you will not get stuck on the 50kg-ohp-deload-loop everyone who does SL gets stuck on

- SL was "written" (aka copy pasted in a retarded manner) and without any thought behind it) by a marketing team with zero coaching experience, and is targeted towards couch potatoes. SS, on the other hand, was written by an ex-professional athlete and a coach with over 3 decades of experience

- SL only has you work your floor pull 1.5 times per week. SS has you work floor pulls 3 times per week, 1.5 deadlifts and 1.5 power cleans. This means you will get stronger on your deadlift doing SS, since you will be training it a lot more

- SS trains both strength and power, and it trains your traps a lot more with the power cleans

- SL has you do barbell rows, while SS has chinups. Chinups are a better back-builder as the range of motion for the lats is way longer. Not only that, but chinups will give you good biceps development, while rows won't. Only reason you should do rows instead of chinups as a beginner, is in case you can't do bodyweight chinups and the gym doesn't have an assistance machine

- It's way easier to finish 3x5 sets with perfect reps than 5x5 sets with perfect reps. Not only that, but doing 5x5 will exhaust you before the next lift

- SL tells you to deload too much. SS, on the other hand, only tells you to deload if it's 100% necessary
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Only reason SL is a popular meme is because of marketing efforts. They launched a good mobile app when the market was still untapped, and that made it really popular among normies.
Not only that, but they paid a bunch of personalities of the fitness industry to shill for their program.

Rip, on the other hand, was pretty retarded when it comes to marketing and didn't put much effort into it, and only released a mobile app a few months ago, years too late. This means the only people doing SS were people who were lucky enough to join a gym with a SS coach, or did research and visited lifting forums. Marketing fail 101.

Over the years, a bunch of novices "graduated" from SL with slow progression, but they got ok-tier results and now recommend it all the time as if it's "as good as SS".

Thus, SL became a huge meme even though it's utterly awful.

You don't need to read the full SS book (even though it's great). Watch the videos where Rip teaches how to perform the lifts (https://www.youtube.com/user/artofmanliness/search?query=rippetoe) and read the FAQ page http://startingstrength.wikia.com/wiki/FAQ:The_Program and you will be completely fine.

After a month or so, start doing your power cleans. It's very easy to learn and incredibly valuable for deadlift progression.

D-d-damn trappy if you're ever in NYC I'll be your gymbro.
>light snatch DL
Well, light as in lighter than Friday because 1) snatch grip and 2) goal is volume. They are still heavy as in tiring and hard to recover from in just 2 days.
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Just posted in QTDDTOT but here seems good too. I'm planning on switching my routine to Phraks Greyskull LP (pic related), and have a few questions:

- Can I replace the chinups with barbell rows, which would mean doing the rows every workout? I don't have the equipment to do chinups.

- Am I to take it that you reset immediately after failing 5 reps on the last set? As someone used to stalling 3 times before deloading (SL), this seems like I won't be pushing myself as much.

- Is it alright if I progress upper body with 5lbs as well as lower? My gym doesn't have 1.25lbs plates.

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Remind me again why we,males, are taking advice from a trap pls
Thanks, baby.
These posts were literally the reason why I now 100% support SS over SL and any other brosplit for newbies. Gonna see if I can convert some more from SL.
>SL has you start with babyweights. It will take you forever to actually start getting stronger. SS, on the other hand, tests you on the first workout and let's you kickstart progression.

You do know that you actually don't NEED to use baby weights if you don't want to, right?
Also just saw your posts about SL and agree with it for the most part, I'm on SL 3x5 now and the deloading is still absolutely retarded. I think starting with babyweights was helpful as a total novice to develop my form, although I can see it might be frustrating for some.

I can also see that you kind of answered by first question about rows vs chinups - but would it make a big difference? I have no way of doing chinups so I need to do something.
omg you're so cute.
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Maybe then consider power snatches or power cleans instead for the floor pull variation? They are much easier to recover, and they are great to increase the power generation as well as strengthening the posterior chain and the traps.

Or I guess you could move the Snatch DL to volume day, though that would make it too much volume, but you could probably lower the squat sets to 3, so that together with the DL the legs/hips volume of sets is 6 in total.


>a friend

kek ;)

Well bby I'm actually mtf, I've been on HRT for a long time. So I don't have much advise for someone who doesn't plan on getting HRT.
But I guess you could start a vegetarian or semi-vegetarian diet and drink lots of soy milk, avoid stuff like eggs and red meat... soy beans might be helpful to raise estrogen levels too.
Not really an expert when it comes to diet :(
For working out, pic related is a lowerbody-only routine I wrote recently, since you don't want to train upperbody at all.

Well, yeah, but I'm criticizing the program, not what people can do if they want.


Rows are not bad, it's just a case that chinups are overall a more complete exercise. But rows are great. In fact I pretty much always include some sort of rowing for intermediate routines I write, since vertical pulling and horizontal pulling are a bit different and it's very useful to do both for overall strength and muscle development for an intermediate lifter.
But if you can only row, don't sweat it too much, it's fine. Though I would suggest complementing the rowing with one-arm lat pulldowns for the biceps and lats.
Thanks trappy! I didn't realize! I'll let me friend know about that routine and the soy <3~
Trappy how do I know on what day to add which accessory to phrakture's GSLP?
I wanna add triceps, biceps and calf, maybe even dumbell lateral raises, but on what days? Do I just do them every workout or?
>SL has you start with babyweights. It will take you forever to actually start getting stronger.
Heavy weights aren't needed to get stronger. Novices can get stronger training with like 50-60% of their max.

>SS has you work floor pulls 3 times per week, 1.5 deadlifts and 1.5 power cleans. This means you will get stronger on your deadlift doing SS, since you will be training it a lot more
The carry-over from pc to deadlifts is minimal.

>Chinups are a better back-builder as the range of motion for the lats is way longer.
There are more muscles in the back then the lats.

>It's way easier to finish 3x5 sets with perfect reps than 5x5 sets with perfect reps. Not only that, but doing 5x5 will exhaust you before the next lift
Work capacity is trainable, and it's not like doing 5 sets of squats will interfere with your benching that much more then 3 sets of squats.

>As someone used to stalling 3 times before deloading (SL), this seems like I won't be pushing myself as much.
You get stronger by lifting, not by failing to lift. Doing around 90% of your 5RM for 3 sets of 5 is still heavy work that will put stress on your muscles.
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No, do NOT deload when failing the last set. That's one of the things I hate about that program, it just makes no sense. The program is great, but that instruction in particular is stupid. Someone needs to edit the image and take that out.

As long as you are completing the reps on the first set, you shouldn't deload. That's the set that matters. The rest of the sets are for volume.
People usually miss the later sets because they haven't rested enough between the sets, so the fatigue accumulates, or they haven't eaten/rested well for this day, so they don't have much energy to go through the entire volume.

Only deload if you are legitimately stuck, as in, only getting 3-4 reps on the first set for 2 weeks. And if you are stuck at only 4 reps, instead of failing to as low as 3 or 2 reps, you can even do a smaller deload.

You will not be able to progress on upperbody with 5lbs plates, it's just not doable. :/
There are many alternatives, though. It just takes a bit of creativity.

In my gym we have a few metal handles used for the cable machines, for doing cable crossovers/flys. I brought a scale one day and found out they weigh exactly 0.5kg. So by putting them on the bar and locking them together with the plates, it's a perfect 1kg increment!

Another way is to get water bottles and tie a string at their top and to the bar. That way you can get even lower increments than 1kg, since you can just fill it with the amount of water necessary (each 1ml is 1g), and the plastic bottle usually weighs less than 100g.

Other option is to buy washers from a hardware store. They have them in many different sizes and weights, so just find ones that can fit the bar and you're set.

It's also useful to be able to increment 0.5kg (0.25kg on each side), since that helps progress if you start missing the 5th rep. It helps avoid a deload.


Not sure if bait or dummy...
>Heavy weights aren't needed to get stronger. Novices can get stronger training with like 50-60% of their max.
I should add that I don't think that novices shouldn't train heavy, but there is no need to get anal about wether you bench 50 kg or 60 kg on one workout, specially since you increase the weight fast.

Please stop posting on this thread. Your advice is shit and you have no idea what you are talking about.
>>Not sure if bait or dummy...
I don't agree with you, so of course it's bait.

What about it more specifically is shit?
not who you responded to but:
please stop posting on this thread. you're not even trying to make an argument but resort to just shit on the chess table. if anything is, your post is the definition of shitposting. if hes' so obviously wrong why not correct him instead?
answer this you little shit: >>35535817
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I'll bite the bait. I know this will make no difference since you can't accept you are wrong at all and will just keep arguing in denial, but hopefully this serves to help some of the people reading this thread

>Heavy weights aren't needed to get stronger.

Adaptation to intensity requires you to do intensity work. If you keep doing light weights your body will simply not adapt as much as it could, and eventually it will stop adapting because the stress isn't enough
This is basic physiology

>The carry-over from pc to deadlifts is minimal.

The power clean works the EXACT same muscles as the deadlift
Why the hell do you think the carryover is minimal?
The power clean has a longer range of motion and has the same eccentric phase. It's literally the same lift, but lighter, more explosive, and with a longer range of motion
The carryover is pretty much maximum

>There are more muscles in the back then the lats.

And the chinups work all of those as well

>Work capacity is trainable, and it's not like doing 5 sets of squats will interfere with your benching that much more then 3 sets of squats.

Yes it will. Volume is a good tool for intermediate lifters, not novices. Again, this is about adaptation. Novices should worry to adapt to lifting heavier weights, and doing too much volume doesn't allow you to lift as heavy. That's the reason why no intermediate routine has you do 5x5 at 100% - it's because it's too much volume. They either have it at below 100% sets across, or ramping sets.
Besides, if you start getting used to high volume as a novice, you will lose the opportunity of having that be a new type of adaptation when you start an intermediate routine

Your body adapts to stress, and you will need increasingly higher stress or different stress in order to continue to trigger adaptation
5x5 as a novice is a waste. That's why no routine for novices does 5x5 except SL, made by people with no coaching experience at all
pls respond
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Add triceps work to the day you do OHP, since the ohp is very light on the triceps compared to the bench. So that fills the gap.

Add lateral raises to the day you bench, since the bench doesn't train your shoulder abduction, while the ohp does. Another gap filled.

Biceps and calves can be done whenever you want, really. If you are alternating between rows and chinups, then you could do biceps curls on the row days, as the rows are very light on your biceps, and calves on the chinup days.
Would it be too much doing calves every workout?

Not at all. If you have the time, then do it.
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>Taking advice from a mentally ill person
Okay thanks, last 2 questions:
1) what triceps exercise do you suggest?
2) bb or db curls?
i have a small dick
like 3 in hard
what do
become. regular big guy
or twink noob
Foam roll pre workout yes, but NOT stretch. Stretching is what will injure you, not foam rolling. Save the stretching for post workout, along with more foam rolling.
not him but

why does just about no good (power)lifter do power cleans for DL assistance if the carryover is "pretty much maximum"?

why would you need a new type of adaptation when starting intermediate? if he's already doing 5x5, the problem would be that he can't do that three times a week when the weight gets higher. this would just lead to him starting intermediate (like TM) with a lower 5x5 working weight, but it would still work the same. it's just not optimal. but the type of adaptation being old isn't really a problem, not in early-intermediate lifters.

why do you think the ohp is "very light" on the triceps compared to bench? what's the practical difference?
3.5 whoops
>Adaptation to intensity requires you to do intensity work. If you keep doing light weights your body will simply not adapt as much as it could, and eventually it will stop adapting because the stress isn't enough
Well how wonderful that SL(you know, the program that the discussion was about) doesn't keep you at light weights.

>The power clean works the EXACT same muscles as the deadlift
>Why the hell do you think the carryover is minimal?
Minimal might've been an exaggeration but there's no specificity in movement to the deadlift. Hip position mostly.

>Yes it will

>Volume is a good tool for intermediate lifters, not novices.
More opinions

>Novices should worry to adapt to lifting heavier weights, and doing too much volume doesn't allow you to lift as heavy.
Lifting slightly lighter and doing more volume sounds good to me? Intensity is what forces strength adaptions but volume is the multiplier. Because beginners are exposed to a new stressor only by lifting weights the specificity in intensity to the 1RM(5RM, whatever you measure your strength in) need not be that high.

>Your body adapts to stress, and you will need increasingly higher stress or different stress in order to continue to trigger adaptation
Most properly periodized programs have lighter periods and heavier periods mixed so that some adaptions are lost, and then regained during heavy training. It's not like you always increase volume once you are intermediate.
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1) https://www.youtube.com/watch?v=-rh3MHnRI_I

2) DB supinating curls.
You start with a hammer grip and after lifting the first few centimetres, you supinate the wrist.
A major function of the biceps is wrist supination, so by doing it during the curl, instead of before, you provide resistance against the supination - giving a lot more work for your biceps since it now has to both supinate the wrist and flex the elbow against the weight.
After finishing the curl, you can raise your elbows a bit until they point forwards (while still keeping the elbow completely flexed). This is because the biceps actually crosses two joints - the shoulder and the elbow. So the biceps does shoulder flexion and elbow flexion. By raising your elbows, you are including shoulder flexion into the curl. This maximises the range of motion for the biceps, and you will achieve maximum contraction.

Barbell curls are also good, but for a different reason. With the barbell curls you can use very very heavy weights and curl them up while cheating. This puts a LOT of stress on the biceps, even though you are cheating a bit. And by lifting very heavy loads, your biceps get stronger.

You can either do the DB curl, or do both the DB and BB - alternating between the days.


Because they barely do any DL variation at all. They just do DLs, sometimes changing the height, but it's pretty much just DLs with different volume/intensity.
Lots of them even advise against doing SLDL and RDLs, even.

You don't need it, but it's a bonus that you can have. Not one of the reasons why I advise against 5x5 sets across, I just mentioned it as a side note of some sorts.

Because the triceps does elbow extension. The weight they have to extend on the OHP is way lighter than the weight they have to extend on the bench, as you lift less on the ohp, and they work at pretty much the same angle on both.
The triceps is pretty much never a bottleneck for your OHP, unless you do not bench at all.
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>As long as you are completing the reps on the first set, you shouldn't deload.
Really? Because I have never been unable to do 5 reps on my first set but I often stall in later sets. Basically, you're saying I should almost never deload? I was hoping the AMRAP thing would balance out the constant resets.

Thanks trappy-chan, you da best
>Yes it will. Volume is a good tool for intermediate lifters, not novices. Again, this is about adaptation. Novices should worry to adapt to lifting heavier weights, and doing too much volume doesn't allow you to lift as heavy. That's the reason why no intermediate routine has you do 5x5 at 100% - it's because it's too much volume. They either have it at below 100% sets across, or ramping sets.
>Besides, if you start getting used to high volume as a novice, you will lose the opportunity of having that be a new type of adaptation when you start an intermediate routine
>Your body adapts to stress, and you will need increasingly higher stress or different stress in order to continue to trigger adaptation
>5x5 as a novice is a waste. That's why no routine for novices does 5x5 except SL, made by people with no coaching experience at all
Also, this might be a difference in perspective between us. I see progression as being able to handle more work, while you see progression only as weight on the bar. My reason for saying that work capacity is important even for the novice is that I think that the long-term perspective and smooth transition to more advanced programs are more important than maximising beginner gains.
>why does just about no good (power)lifter do power cleans for DL assistance if the carryover is "pretty much maximum"?
Deficit deadlifts, block pulls, RDL/SLDL, paused deadlifts, snatch grip deadlifts, deadlifts to knees etc all have more carry-over. Power cleans have other benefits but for powerlifting purposes there are better lifts.
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You fail the last sets not because of strength, but because of endurance. You are either not resting enough between the sets, not eating/sleeping enough, your routine does not give you time to recover, or your body is just not adapted to endurance work.

To fix the first issue, rest longer between the sets. There's nothing wrong with resting 5 minutes between the bench sets, and even up to 7 minutes between the DL sets. In fact, most people do that.

For the second issue, gotta eat big to get big CMON.

For the third, try training 3-4 days instead of 6-7.

And for the last issue, add assistance exercises at higher reps (8-12 work) and do a bit of cardio.
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I gotta leave for work guys.
I'll be back later tonight, so keep the thread alive and I'll answer the posts when I'm back.

Kisses <3
>They just do DLs, sometimes changing the height
often changing the height. never heard of advising agaisnt sldl or rdl tho
> The weight they have to extend on the OHP is way lighter than the weight they have to extend on the bench
so triceps extensions are lighter on the triceps too?
>they work at pretty much the same angle on both.
not enough to warrant the difference
>The triceps is pretty much never a bottleneck for your OHP
yes they are
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Hey trappy im doing a modified greyskull and ive been pretty happy with the results. Do you think i should move any exercises around though?

Bench /OHP 3x5
lateral /incline DB bench 3x8
Pullups 3x5
Squats 3x5
Calves 3x8

Bench /OHP 3x5
lateral /incline DB bench 3x8
Deadlifts 1x5
Static holds 1x5

Bench /OHP 3x5
Rows 3x5
Squats 3x5
Hammer Curls 3x10
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>never heard of advising agaisnt sldl or rdl tho

Check candito's 6 week program's intructions

>so triceps extensions are lighter on the triceps too?

Are you really comparing an isolation exercise with a compound? Triceps extensions are hard on the triceps because they put the triceps on an unadvantageous position, and they have no help from the other pressing muscles for the movement (just like the push press is easier than the press because of the legs' help).

If your triceps are a bottleneck for your ohp, then your bench must be utter shit.

And please, stop posting on this thread. You are cancer and have no idea what you are talking about.
yeah omg how could i have been so ignorant as not reading jonnie candito!! that completely disproves everything ive said
>Are you really comparing an isolation exercise with a compound?
im just saying that the weight isn't the only factor
>unadvantageous position
>they have no help from the other pressing muscles for the movement
>If your triceps are a bottleneck for your ohp, then your bench must be utter shit.
not really, my bench is way better than my ohp

>i disagree with your opinion
>therefore you are cancer
are you twelve?
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R8 don't h8

Just tryna get stronger, faster, and shmexier
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>Reverse Pyramid Training
Nice meme senpai
Arnold did it. then again arnold was a top memer
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I'm 5'9 about 168 pounds and probobly 18-22% bodyfat.

My lifts are (lbs) :

150 3x6 BP
185 3x5 Squat
235 1x6 DL
95 3x5 OHP

I've been struggling to keep consistent for a good year since I lost a good 60 pounds and transformed from a fatass to a severe skinnyfat mess. I tried to run Coolcicada's PPL but the 6 day a week frequency was too much since I could only push out 3-4 reps of the same weight for benching after the 2 day "rest".

I suppose my main goals are to get stronger and get down to 10-12% bodyfat, but I would also like to do some accessories to start building arms/traps/etc.

I've been looking at Greyskull LP, Candito's Linear Program and Blaha's 5x5. Any reccomendations?
Hey, is this a good routine for an intermediate lifter? It's coolcicada PPL with a bit of extra shoulder, chest and back work because those are weak points for me. Averages around 25 working sets each session. I want to run it PPLPPLx. Please give feedback I always get ignored in these threads.

> Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Standing Barbell OHP 3x5
Incline Barbell Bench Press 3x5
Cable Crossover 3x10-12
DB Front Raise 3x10-12
DB Lateral Raise 3x10-12
Rope Pushdowns 3x10-12
Overhead DB Extension 3x10-12

> Pull (Back/Biceps):

Barbell Rows: 3x5
T-Bar Rows 3x8-10
Lat Pulldowns 3x8-10
Seated Rows 3x8-10
Face-pulls 3x10-12
Shrugs: 3x10-12
Barbell Bicep Curls 4x10-12
DB Hammer Curls 3x10-12

> Legs (Quad/Ham/Calves):

Barbell Squats: 4x5
Single Leg Press 3x8-10
Romanian DL 3x8-10
Good Morning 3x8-10 (only performed once per week)
Leg Extensions 3x10-12
Hamstring Curls 3x10-12
Standing Calf Raises 5x10-12
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Personally i did greyskull and ive been liking it so far. If you throw in some biceps and triceps accessories youre all set imo.
Thanks familia
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>been lifting less than a month and my lifts are approachin this manlets

Just started lifting again on Dec 4th.

Weighed 131lbs on Dec 4th now at 147lbs.

BB Bench Press 3 x 3 (185llb current)
DB Inc Bench Press 3 x 8
Cable Flies 9 x 10
Cable Curls 5 x 12
Hammer Curls 3 x 10
BB Wrist Curls 5 x 10
Cable Overhead Tricep Extension 5 x 10
Tricep Pushdown 5 x 10

Squats 3 x 5 (240lb current)
Squats 3 x 8
Calf Raises 5 x 10
DB OHP 3 x 8
Lateral Flies 3 x 10 3 x 10
Cable Rear Delt Flies 5 x 10
DB Shrugs 3 x 10

Weighted Chinups 5 x 5 (55lbs current)
DB Rows 5 x 5 8
T-Bar Rows 5 x 5
Unilateral Row Machines 3 x 10
Cable Curls 5 x 12
Hammer Curls 3 x 8
BB Wrist Curls 5 x 10
One Arm Cable Overhead Tricep Extension 5 x 10
Tricep Pushdown 5 x 10

Always had an issue with building arm size. Tried low weight high reps as well as high weight low reps. Didn't seem to do much. So now I am just hitting them every other day and it seems to be working. Currently not doing deadlifts this time around. No matter how I try to do them I always get pain in my back.
My arms blew the fuck up to the point of being overdeveloped using the stuff from Arnold blueprint to mass. Check out what that program has.
Why is it that every time there's a hacker on dark souls 2, they're brazilian?
Have you tried switching to sumo on deadlifts? I did and I don't have pain in my back anymore.
>in the gym
>taking trappy's advice
>close your eyes to push out that last rep
>you see trappy walk up to you, mirin & smilin
>open your eyes
>she's not there
My pecs are uneven and my right lats are huge
Left pec is bigger
Right pec is broader
Should I do
Dumbbell versions of all compounds? I've been steadily progressing on all lifts for 3 months. MAD noob gains but I think I'm fucked desu. Idc if I am slightly de formed I'm getting hit on by powerlifters at my job. P.s. Ily trappy youre always so helpful and contributan
No you don't. You have body dismorphia.
In my first month i was quite a bit stronger with my main hand/ arm but now i dont notice at all anymore. Do you have a big so we can rate your dysmorphia/10? If youre struggling with every rep maybe you could deload by 5 kg for a week.
this is a shitty routine and i am going to tell you why
>deadlifted first time in a week
>quads on fire
1. Use dumbbells
2. Always base weight on what the weak side can do
3. Do more reps with weak side
> quads
Wut r u doing m8?
SO, what I want is to burn fat and develop muscles, should I go for 8-12 reps, lower or higher?

Gonna preface saying I play ultimate frisbee competitively (lol frisbee isnt a sport its for potheads kek), so I train 3x a week + 1 match a week.

So this is my gym routine (they all include 5 min warm up on bike and after the workout 1 oblique workout and 1 ab workout, plus strecthing):

Calf raise
Leg press

Bench press
Incline dumbell bench
Lat raises

It's AxBxCxx

I feel like the workout is fine, have been on it for ~4 months, I've been lifting for about 6-7 months. My only concern is with C workout, I feel like it doesn't target too many muscles considering i have a 2 day rest after. Also, I've been thinking about adding box jumps to improve my vertical, but I don't know what day to do them.

My stats:
171 lbs
225x5 squat
155x5 bench
95x5 OHP
290x3 DL
Number of reps per set doesn't matter that much, do something between 3-15. What's important is that you get stronger, and that you eat a lot of protein(a lot of food in general, but protein is extra important).
What are the best kinds of cardio to do? How does the row machine rate?
well not riding the bycicle apparently with all the snow outside
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yeah still fill something going on in my back. I can squat fine though.
I trust our Natty Overlord, but input on this routine is appreciated. Goal is aesthetics, I expect modest gains and to continue by reversing the schedule after the 12 weeks are up, aka doing 1,2,3,4,4,3,2,1.

As an addendum to this post, my diet follows Scooby's calculator. 2750 Cals a day at TDEE. Should I boost it to a clean bulk?
It's actually not as bad as I thought it'd be, but it still looks pretty bad. lol
Would you elaborate please? What made you think it was going to be bad? What makes it so bad?
Someone help me get a routine for late intermediate, with these contraints:
* nothing that's hard on the shoulders (no bench press, no overhead press, no front raises, no side raises)
* heavy knee loading max twice a week (this includes squats and deadlifts, but stiff-legged deadlift is okay)
* no pull-ups

Workouts can be 2 hours, 7 days a week max.
>5x8 deadlifts.
Here you go. Have fun.
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I'm back~


Is there any shoulder exercise you can do? Why are you avoiding them, and for how long? Strengthening the shoulders is massively important for shoulder health.
I'm leaving the shoulder work out of the program below, but you should really incorporate it in some sort. But I'll leave that to you I guess, since I don't know what your issue is

>A - Volume
Barbell Row 5x5 at 80-90%
Decline Bench Press 5x5 at 80-90% (should be light on your shoulder, if not just remove it)
Cable Crossovers 3x8-12

>B - Volume
Lowbar Box Squats 3-5x5 at 80-90% of the lowbar 5RM (box squats are good for those with knee issues while still strengthening the quads. see how it goes for you, if you feel good, then do high volume so that your quads don't lag behind too much)
SLDL from boxes/rack into shrugs 3x5 (finish every rep with a shrug and lower it to the boxes)
Hanging SLDL from b/r grip training 5x1 (hold the bar for as long as possible at the top - use double overhand grip always)

>C - Light-Volume
Cable Rows 3x8-12
Low Cable Flys 3x8-12
DB Supinating Curls 3x8-12 (start with hammer grip, supinate the wrist after lifting the first few centimetres, and lift the elbows after finishing the curl so that they point forwards)
Triceps work 3x8-12 (I have no idea what type of triceps exercise you can handle, so try it out)
Facepulls 3x8-12

>D - Intensity
Lowbar Squats PR cycle
DL PR cy

>E - Intensity
Barbell Row PR cy
Decline Bench Press PR cy

>- Cycle -
Phase I - volume
Week 1: Row 2x3 Bench 2x3 Squat 1x5 DL 1x5
W 2: Row 3x2 Bench 3x2 Squat 2x3 DL 2x3
W 3: Row 3x2 Bench 3x2 Squat 3x2 DL 1x5
W 4: Row 1x5 Bench 1x5 Squat 1x5 DL 3x2

Phase II - intensity
W 1: Row 2x3 Bench 2x3 Squat 2x3 DL 2x3
W 2: Row 3x2 Bench 3x2 Squat 3x2 DL 2x2
W 3: Row 4x1 Bench 4x1 Squat 2x2 DL 5x1
W 4: Row 5x1 Bench 5x1 Squat 5x1 DL 2x2

5x1 means work up to your 1RM and have 4 attempts at breaking it, increasing the weights as you break through or trying again.
1x5 2x3 3x2 4x1 are sets across
>tfw failed 2RM PR bench today
Why shouldn't I kill myself?
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Don't give up bby!
Thanks, that's actually motivating. Olympic lifts are pretty badass.

Thank fuck you're back
show me ur boobs or i'll kill myself
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I'm always here for you bby <3


Cock size doesn't matter much, all cocks look nice upclose.
Just become the best you that you can be, be that twink or strong. Don't worry too much about things out of your control.


pls no

Get the Starting Strength book and give it a read. You need something that will actually get you strong.
I'm usually fine with just linking people the FAQ since the book can be a bit too big for everyone to read, but you've been training for an year and have incredibly low numbers. So forget about the things you read on the internet, get the book.
Once you get stronger on the compounds and wanna add accessories, then come back here and I'll help.


I suggest you do DB supinating curls or BB curls instead of hammer curls. Pullups already hit your brachioradialis quite a lot, while not hitting the biceps much. So you need something that hits the biceps more, instead of still focusing on the brachioradialis.
I also recommend changing the incline DB bench for dips or closegrip bench (can use DBs here if you want). The OHP is light on the triceps and doesn't give much work for the sternal pecs. The incline bench does give a bit more work to those muscles, but it's still too similar to the OHP in that it doesn't provide as much as it could. The dips and closegrip bench, however, focus a lot on both the triceps and the sternal pecs. So they fill the gap.

Also, I'd leave the 3x8 work to after the squats and deadlifts.

And maybe add cable crossovers to C? They are very important to developing the chest properly, since the barbell bench doesn't do the full range of motion of the pec major.
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I'm not a fan of training 6 days per week for a natty lifter. It just makes progression too slow.
If you just wanna grow muscle and don't care about being strong, then it's fine, you can build muscle pretty much by doing anything as long as you do it regularly, really.
But if you want to look good AND lift heavy, you need an actual program.

So, here's something I threw together for you, see if you like it:

A Push
Bench 3x5
OHP 5x5 at 90%
- assistance -
Cable Crossover 3x8-12
Lateral Raises 3x8-12
Rope Pulldowns 3x8-12 (remember to also extend the shoulders at the end)

B Pull
Barbell Rows 3x5
Weighted Chinups 5x5 at 80-90%
- -
Seated Rows 3x8-12
Facepulls 3x8-12
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12

C Legs w/ light chest
Squats 3x5
RDL 5x5 at 80%
- -
Pistol/Tuck/or Split Squats 3x8-12
Cable Crossovers 3x8-12
Low Cable Flys 3x8-12
Calf Raises 5x12-15


D Low Volume Pull
Weighted Chinups 3x5
Barbell Curls 3x6-8 (go very heavy and cheat a bit)
- -
Facepulls 3x8-12

E Intensity+Volume Push/Legs
OHP 3x5
Deadlift 1x5
Bench 5x5 at 80-90%
Squat 5x5 at 80%



Add 1kg to OHP, Bench, BB Row and Chinups for the 3x5 sets
Add 2kg to DL and Squat on 3x5 sets


Back when I used to play DS1 and DS2, most of the hackers were either JP or RU kek
Can't wait for DS3!~~


Let me give you a nice thigh massage to ease the DOMS <3
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>tfw trappy is hotter than my gf
>I'll never be with trappy
Why no jeans butt picture?

Also are cable crunches shit?

Severed AC ligament anon here. The first week of that modified Candito program went well enough - this is what I'm currently working through:

>Strength Lower
Squats 3x6
Deadlifts 2x6
Suitcase Deadlifts 3x8*
Dumbbell Shrugs 3x12*

>Strength Upper
Bench Press 3x6
Barbell Row 3x6
Press 1x6
Barbell Curl 1x6
Skull Crushers 3x8
Lat-Raises 3x8*(?)

What is your suggestion for the reps/sets for lat-raises?

Hybrid Lower:

Paused Squats 3x4
Speed Deadlifts 5x4
Power Clean 5x4
Explosive Barbell Shrugs 4x4
Paused Deadlifts 2x4

This day is pretty rough. Candito's program calls for 6x4 for both the power clean and speed dead-lift - should I try to push out that last set, or is it moot? Achilles Tendinosis is also proving to be a pain. Any recommendations on dealing with that kind of injury? I can squat and deadlift without issue, but the 'jump' of those explosive exercises is a little rough.

Lastly, what would be the optimal order to work through this day? Do I want to perform the ex. shrugs before powercleans to activate those fast twitch muscle fibers? Should I perform spd. dl's just before the paused dl's? Or after?

Hybrid Upper:

Press 3x6
Paused Bench Press 8x4
Dumbbell Row 4x8*
Face Pulls 3x10
Barbell Curl 3x10
Dumbbell Curl 4x8*
Lat-Raises 4x8*
*additional sets on left arm

I'm able to belt out the press here at the same weight as on the strength upper day. Honestly, this feels like a lot of curls. Should I stick with this setup for da gurls, or work lying tricep extension in there in place of either the db or bb work?

The paused work I like too much to do away with completely. The squats seem to be great for sticking with good form in the hole, and the bench press feels good in the bottom - there's this engaging of the lats and back to compensate for that missing path of force, hoping it carries over into the heavier sets.

Thanks for your help, and everything you do for this community.
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Here's an intermediate program based on your routine, in case you think you need something more advanced in order to progress.

A Volume Day
Bench 5x5 at 90%
Squat 5x5 at 80-90%
Barbell Row 3x5 at 90%
- accessories -
Dips 3x8
Lateral Raises 3x8-12
DB Supinating Curls 3x8-12

B Light Intensity day
OHP 3x5 5RM+1kg
Chinups 3x5 5RM+1kg
Power Clean 5x3 ramping sets 50% - 62.5% - 75% - 87.5% - 100%+
Squat 3x5 at 75%
- -
Cable Crossovers 3x8-12
Box Jumps

C Intensity Day
Bench 1x5 5RM + 1kg
Squat 1x5 5RM + 2kg
Deadlift 1x5 5RM + 2kg
(take 5min rest before warming up for the rows)
Barbell Row 1x5 5RM + 1kg (use straps if necessary, since the deadlift might exhaust your grip strength)
- if you don't feel dead yet -
Incline Hammer Curls 3x8-12
Lateral Raises 3x8-12

Didn't include warmup sets, but you don't need to warmup for the PCs since it's ramping sets.

Hi trappy, I posted in your last thread,but I didn't get a response from you. To start some background on me.

I'm 23 years old, and 6'2" 210 pounds, and just starting to cut, aiming to get to about 190-195 pounds. I've done c6w and 5/3/1 in the past. My goals are to cut down to weight, and then compete powerlifting while gaining overall strength at the 205 weight class as I'll have room to grow. I've been lifting 14 months and my l1 rms are as follows:

Bench - 245
Squat - 410
Deadlift - 510
OHP - 175
Power clean - 265

I'd like to get your opinion on my routine and whatever improvements you may have. School and work determine what days I'm able to be in the gym, but I'm doing a 5 day PPLUL. While a big total is my end goal I don't want to neglect OHP or the clean as I enjoy both of those lifts.

OHP 3x5
Incline DB press 4x10
DB bench press 4x8
Arnold press 4x8
Lateral raises 4x10-12

Power cleans 5x3
DB rows 4x8
Weighted pull-ups 2x6
Bw pull-ups 2x10-12
Curls 4x10

Squat 3x5
Deadlift variation 4x6
Leg press 4x8
Weighted decline crunches 4x10

Bench press 3x5
Pendlay rows 3x6
DB shoulder press 4x8
Weighted pull-ups 2xF
Weighted dips 2x8-10, 1xF

Thanks for your time!

Whoops, forgot lower day, it's

Deadlift 1x5 2x3
Front squats 8x3
Back Extensions 4x10
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Candito's programs are pretty good.
Lateral Raises are fine around 3x8-12. One thing the guys at my gym like doing is doing the first 8 reps as you would normally, and then start doing holds (at the bottom) of 5-10 seconds or so before the next rep. This gives a massive pump, and you will feel it killing your shoulders. Also great for grip strength.

The best way to recover from tendon (micro)tearing/inflammation is to let it rest. Maybe even stop with the back squats for a while (you can do split squats, since the shin angle is pretty much vertical). On the ankle, those are mostly caused by overuse. Oral medication for inflammation can also help in case you have it swelling and stuff.
During the rest, you wanna work on mobility and stretching the ankle, and massage or foam roll it regularly. This vid has some good drills: https://www.youtube.com/watch?v=XISJxsccN1E
During the day and maybe even the exercising, try wearing a heel cup. Decreasing the impact on the ankle helps a lot. (take it out for the deadlifting)
Remove the power cleans since the jump is hurting you, and the impact is not good for your recovery. For the barbell shrug, you can just shrug up with a hip thrust forward, but without the jump.

For the deadlifts, I recommend you do sumo for a while since the shin angle is way more vertical compared to the conventional.

For the hypertrophy day, I do suggest changing the BB curl for the triceps work. It helps with the pressing a LOT.
For the order, I suggest I'd just move the facepulls to the end of the workout and put lateral raises in their place, then do triceps and then biceps.
If you feel you need to rest the shoulders and chest a bit after the press, then put the rows after the press.

Do DB supinating curls like I describe here >>35536385
Trappy, is it weird that I want to jerk off to your pics?

>Do DB subordinating curls like I describe here

You're gonna teach a 40 year old hooker how to fuck? But seriously, I always figured that was just how you do it - Scoob's and Ripp are solid teachers, aren't they?

I'll throw in more skull crushers then (which will help with progression and all that) and lower the weight on the power-cleans until I'm feeling 90%. If I can manage them I'll keep the unilateral DB curls - that left arm is really lagging behind the right in that department.

As for the tendinosis - it's been a growing problem for the last few weeks. 10 hour days on the feet, combined with all that lifting doesn't allow for much opportunity for healing. The last two days I've been wearing a nylon ankle brace and popping ibuprofen's like dinner mints - it's feeling better. I'll try the heel cup and foam rolling - massaging has been helping as well.

Thanks, babe. Stay golden.
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Is it weird that I want you to jerk off on top of me? ;)


Cable crunches are pretty good if you do them correctly, but not everyone likes them


I always recommend doing a TM-model PPL since the progression is more reliable, and you get to do way more volume work at lower intensity for the main lifts, and that's pretty important for an intermediate lifter as you will have more frequency of work but still be able to recover just fine and get the benefits from extra volume.

Bench 3x5
Power Clean & OHP 5x5 at 90% of your ohp 5RM (you only clean at the start of the set, not for every rep)
- assistance
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12 (https://www.youtube.com/watch?v=-rh3MHnRI_I)

Weighted Chinups 3x4-6
Power Cleans 5x3 ramping sets 50%-62.5%-75%-87.5%-100%+1kg
DB rows 3x8-12
bw Pullups 3xF
DB Supinating Curls 3x8-12

Squat 3x5
Deadlift variation 5x5
Hip Thrusts 3x4-6 (very important for deadlift strengthening, as DLs and Squats don't put the glutes at max effort)
Pistol/Tuck/or Split Squat 3x8-12 (pistol and tuck are particularly great for the hip abductors)
Decline Crunches, Hanging leg raises, dragonflags, vacuums, whatever you wanna do for abs, but it's usually cool to vary on every workout.

OHP 3x5
Barbell Row 3x5
Bench 5x5 at 80-90%
Dips 3xF
bw Chinups 3xF

Deadlift 1x5, 2x3, 3x2, or 4x1
Front Squats 3-5x5
Squats 3x5 at 75%
Bent-leg Back Extensions (more glute activation) 3x8-12
Abs exercises

Add weight on every 3x5 work that's not assistance, 1kg for upperbody, 2kg for lowerbody.
If you are stalling at 5RM, change it to 3x3 and progress on the 3RM for a month - then calculate your 5RM and deload a bit, and go back to 3x5
If that still doesn't help with stalling, try the cycle I describe here >>35543879 (you can do it for individual lifts)
Or take a look at Practical Programming, there are plenty of cycles and phases described there to help the intermediate lifter to progress.

ps: add 1kg to front squats, instead of 2kg.
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Need help with legs. I play soccer 5x a week for 2-3h, teach dance lessons 2x a week for 2h and ride a bike for about 1h every day for transport. Also on an ABxAB split without legs. Should i work legs into my gym routine as well? If so, should I skip soccer/dancing for that day and/or the next?
Coach trappy can you teach me how to love?

Thanks for the program trappy, much appreciated!
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Add legs to the gym routine.
Don't skip training soccer and dancing. The doms will be gone after working your legs for a week or two in the gym.


You have to learn to love yourself first, that's the most important thing.
I can't say I'm very experience with love yet tho, I've had no true relationships so far. :( https://www.youtube.com/watch?v=xhrBDcQq2DM

Also https://www.youtube.com/watch?v=D_Vg4uyYwEk lyk dis if u cry evrytim ;;


It can take a while to adapt to the volume. If you are still finding it difficult to recover from, try lowering the 5x5 volume sets to 3x5 and the 3x5 intensity sets to 2x5.
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New pics when? You promised senpai
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Hey Trappy, you wrote me up this routine a few days back. Im cutting at the moment doing the Intermediate/Advanced Fierce 5 routine. I was wondering if I can start the routine you gave me while cutting or if I should wait?
I think this is a good place to ask.

Why do SL and SS have different days for the Deadlift? SL has it with the OHP while SS with the Bench.
I feel maybe that Ripp would know better and I should stick with Bech on Deadlift day even tho I'm doing 5x5. I don't know.


Workout A
5x5 Squat
5x5 Bench Press
5x5 Pendlay Rows

Workout B
5x5 Squat
5x5 Overhead Press
1x5 Deadlift


Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Overhead Press
3x5 Pendlay Rows
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SS actually has ohp on the deadlift day.

I just checked on the book too.


Hey bby~
I think the volume of the program I wrote is too high for cutting, plus it's weekly progression on a bunch of lifts.
You might be able to do it but you will have to take out pretty much all accessories that's not 1x5 3x5 and 5x5 work.


kek I'm in bed right now, so maybe later~
no promises tho
>SS actually has ohp on the deadlift day.
I took that from the almighty Sticky.
Ok will change it up next week. GONNA SHOCK THE MUSCLES
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Yeah, the sticky is pretty bad. We've been complaining for the mods to change it for a long while, to no avail.

At least you will make lots of gains because >muscle confusion
Is SS OK for a novice while cutting?
Yes. Add light cardio after the lifts and some more on the off days.

You can do the first two phases just fine, and then when the progression gets harder you can do the lighter version described here http://startingstrength.wikia.com/wiki/FAQ:The_Program
thanks trappy
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Hi thread total fitness Newfag here.
I found this a few months ago and have been doing everything listed since.
It seems like it's working for me, but I'd like somebody who actually knows what the fuck they're talking about to give opinions.
(explain like I'm 5 plox)
>It's working for me
Post pics boyslut
/fit/ hows my progression, been going for about 8 months

bench max - 100kg (2 reps)
squat max - 140kg (6 reps)
old deadlit max (stopped it, read below) - 120kg (4 reps)

dont deadlift because I feel like im going to black out when I do it, even standing up too quick causes it

I've been stuck on the 100kg bench for a month or so, how do I progress? Do I just need to eat more? at the moment im only on 3 main meals with protein shakes.
Deload + eat more
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>>35536565 (You)
Thanks again bby. i Might try some close gripped Benching and ill try replacing the curls this week. Dips arent really my cup of tea but the rest sounds daijobu.
Hey mate wondering if you could check my program.

I got 4 days a week. Two days upper (A) two days lower (B)

So i go ABxABxxABxABxx etc

Upper i do

Bench press 4x6-12
Bent over row 4x6-12
Overhead press 4x6-10
Chinups 3x5-10

Lower day is
Squats 3x8-10
Deads 1/2x5 heavy set
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Sorry for potato quality
ill try it, thanks bb
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>It seems like it's working for me
you sure senpai?

Lose body fat, stop eating red meat, drink lots of soy milk and eat soy milk, do this >>35535992
You have a long way to go...

eat soy beans*
No i'm not.
I honestly shouldn't have posted sorry.
Just forget about it.
I know I do, I've mostly just been unsure If I really wanted to do it or not. I'll try a lot harder now.
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luv you too bby <3


Check symmetricstrength.com or strengthstandards.co to see how your progression compares with the strength standards of people around your level and bw.


First thing you need to do is stop doing high reps on the main lifts. That just makes progression incredibly lower for basically no benefit at all.
5 reps is the magic number when it comes to training the main lifts because:
- it keeps your form stable (check pic)
- it increases your strength very fast
- it give you pretty much just as much hypertrophy response as doing higher reps.

Also, you need to divide the lifts in a better split. You won't be able to progress on the bench and ohp and row and chinups if you do them all in the same day.

Here's my suggestion:

Bench Press 3x5
Barbell Row 3x5
-- accessories --
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12
DB Supinating Curls 3x8-12

Squats 3x5
Deadlift 1x5
Pistol/Tuck/or Split Squat 3x8-12
Abs exercises (whichever you like)

OHP 3x5
Weighted Chinups 3x5 or Bodyweight 3xF
Dips or Closegrip Bench 3x6-8
Cable rows 3x8-12
Facepulls 3x8-12

You do ABxCBxx or ABxxCBxx or BAxBCxx or whatever

Add weight on every workout.
1kg to upperbody lifts
2kg to lowerbody lifts
For the closegrip bench/dips only add weight when you reach 9 reps (it's an assistance lift, don't worry about progressing on it too much)
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My squat is low and feels like it won't budge at a meager 185x5 (high bar) with which I must struggle greatly. My DL feels further up ahead (255x5) so I'm trying to focus my attention on the squat now and figure out what's up. I'm doing SS but it feels strange to have the linear progression crap out at these relatively low numbers.

Any ideas of what could be wrong / diagnostic tools / corrective procedures?

Also ily Trappy <3
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Just came here to say you're the best. Please don't pay attention to the newfags who keep trying to harass you and PLEASE don't leave /fit/. This board is way shittier without your advice and help.
I mire Trappy so hard, Started saving her advice often.
For the topic:
I want to join the german army, do you have some advice on training legs for more endurance?
Also, is it okay to only slightly increase the weight, when cutting alot?
does trappy have cute girly feet?
I agree with this guy >>35548514 but I'l try for arguments sake
Upper lower split
L1 squat 5x5
Romanian deadlift 3x6
optional leg excercise for injury prevention (hamstring curls usually) 3x8-12
optional ab or calf work

Push movent (the guy will need to play around and see what doesn't aggravate his shoulder Pin press lockouts with a hold at the top would probably help him rehab his shoulder and Jamie lewis says slight decline can be good for some people with shoulder issues so I'd try both of these light and see what works. Probably with a 3x8 rep scheme initially.
weighted chin ups 3 sets in the 6-8 rep range

Shoulder prehab I don't know whats wrong with his shoulder so i would reccomend facepulls 3x12instead of my preferred Cuban press 3x12
bodybuilding stuff can be done this day

squat 1x5 or 2x3 2x2 rotating as stalling occours (see the texas method part1/advanced by Justin Lastec)
deadlift 1x5 or 2x3 or 2x2. alternatively alternate 1x5 every second week do 3x10 speed work

The goal is improving the shoulder health so instead of an upper intensity day upper volume day will be repeated. this shouldn't interfere with recovery as it isn't a true volume day because of rehabilitation

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>squatting and deadlifting twice per week
>for a guy with fucked up knees
>not doing variations that don't affect the knee like in trappy's program

>no details on what exercises to do and what rep range to do and percentages to use

>putting chinups on the program even though the guy said he can't do them

>no details on progression

>no details on cycling besides "well read this book"

>literally copying parts of trappy's program (I know this because the PPST book does 3x2 and you wrote 2x2 like trappy)

Get >>>/out/, you are embarrassing yourself

This confirms you are trappy. He says he doesn't want to squat or deadlift more than twice a week and you made the same mistake as him saying he doesn't want to squat or deadlift at all.
and as I said I posted from Lastecs book which prescribes the rep ranges I said. intensity is always max effort and volume goes up when needed. As I said I got the progression from Lastecs book it was implied you should follow his autoregulation style of only increasing volume day when intensity day stalls.
I was wrong about the pull ups he should do a back excercise he can do.
I didn't include progression for upper body days as it will be autoregulated because of his shoulder problems.
Alright trappy I am aboout to jerk off. If you are going to post any new pics post them now.
You'll have to beat off to these like the rest of us n/h


>this confirms you are trappy

Youre delusional as fuck mate. Youre always accusing everyone of being trappy-chan. Youve accused me countless tomes already. As someone else said, I bet you always check beneath the bed before going to sleep to see if trapy-chan is there.

I hope you get tired of being Btfo all the time and leave fit soon. Youre cancerous amd ypur advice is shit.
>Youre always accusing everyone of being trappy-chan

>I hope you get tired of being Btfo all the time and leave fit soon. Youre cancerous amd ypur advice is shit.

>Telling anon to stop accusing people of samefag, then accusing anon of samefag two sentences after

5x3 Front Squat
5x3 OHP
5X3 Bench
3x12 Lateral Raises
3x12 Tricep Extensions
3x12 Leg extensions

5x3 Power Cleans
5x3 Weighted Pullups
5x3 BB Rows from the floors
3x12 Lat Pulldowns
3x12 facepulls
3x12 RDLs

Core work daily
Cardio daily
I'm doing a variation of the texas method found in practical programming, but i want to replace rows on friday with pull ups , is this fine? If so, how many sets / reps?

I'm also replacing lying triceps extensions / seated with skullcrushers , is this also fine?

Friday week 1
Light squat 80% of 5x5 - 3x5 across all 3 weeks
Deadlift 1rm week 1 - week 2: 5RM , week 3: 3RM
BB rows - 3-5 x 10-12 across all 3 weeks

Working out 4 times a week
Monday - Bench press, seated dumbell press, seated triceps extensions
Tuesday squat, stiff legged deadlift, lat PD
Thursday - press, weighted dips or DB press, lying triceps extensions,
Friday above
Sorry guys for only asking, but I don't have any idea how to put together my own routine.

I have been doing SS for last 6 months and I'm getting really tired of it and would like to change my routine. Some things I would specially like develop: arms, upper back and legs. I workout at home and I don't have any fancy machines to use. I have a barbell, an ez bar, dumbells (which are adjustable) and of course a bench.

Could some body please give me an example of routine or recommend some program? Because of my schedule I'm able to workout maximum of 4 days a week. Thank you in advance.
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She promised new pics on the weekend tho
Day A
Squat 3x5
Bench 3x5
Power clean 5x3

Day B
Squat 3x5
Overheard press 3x5
Deadlift 1x5


What do you think? Been working on it for the past few days.
What is the best supplementary ab exercise for Starting Strength?
I'm doing:
Workout A:
Front Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 3×8
Wrist Work 2×10
Calves 3×15-20
Workout B:
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Hammer curls 3x8
Wrist Work 2×10
Calves 3×15-20

I do chinups in the morning since I can't do them in the gym.
What about adding some triceps work? Or is bench+ohp enough?
I do weighted sit ups 3x5
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I see a lot of guys doing modified gslp, I guess I should post mine as well, even though I made some changes:

OHP : 5x5
Chinups: 3x7 (its still weightless, bone demon reporting in)
Squat: 5x5
Chestfly: 3x8
Incline BP: 3x8
Hammer Curl 3x8

Bench press: 5x5
Barbell Row: 5x5
Deadlift: 5x5
Pullups: 3x7
Dips/Close Grip Bench: 3x7-8
Face Pulls: 3x8

OHP: 5x5
Chinups: 3x7
Squat: 5x5
Seated Calf Raise: 3x10
Hanging Knee Raise 3x7

Do 5 minutes of stationary bike before all this. How fucked up am I?
Your program is shit do ss. Because you know better than me and won't follow this advice at least do deadlifts before rows. 5x5 is a shit rep range for deadlifts too. try 3x3 2x6 or 1x5
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Whai dough? I just started doing more deads and it felt really good, I am still at baby weight because fuck normal progress.

Would do ss but no opportunity to get enough food in for linear progression, lactose intolerance can screw things up.

I will try it later on, I guess. Cleans seem terrifyingly dangerous without pt help though.
You can go heavier with less sets.
>Would do ss but no opportunity to get enough food in for linear progression
Do ss with slower progression. you don't have to gain more than two pounds a month as long as you accept you will stall more
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She's tiny af so maybe 38-39? Unlikely to be 34s like a normal grill though.

>mfw I asked her for a feet pic
>mfw she said she would post new pics on the weekend
I can't handle this boner for long enough.
Put chest fly on C instead of A. Do 2x5 or 3x3 dead lifts.

You either do dragonflags like a man or you hide yourself in the corner of shame and do some girly abs shit like sit-ups or crunches.
lol that guy pic related turned out to be a pedophile you know?
Thad was only joking.
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Well I do 5x5 because you know, practice makes perfect, wanted to get the form correct before upping the weight.

Thanks for the advice. I'll consider the things you guys said.
why put it on C? Too much chestwork or something?
Sauce on his waifu?
Eyes look like Ef girls, but tits are too big
5x5 is superior if you don't wanna use micro plates so soon.

I did 3x5 and got stuck at 65kg bench press and 42.5kg ovErhead press for ages.

I did 5x5 and the increased volume was exactly what I needed because I broke my pleatau and added 2.5kg every session when I previously couldn't.

Anyone who says you'll lift more with 3x5 is an idiot, the difference is 2.5kg at best, and you're lifting more with 5x5 because you're doing more sets and the volume is greater.
How's this?

3x5 Flat bench
3x5 Barbell row
3x5 Seated shoulder press OR 3-4x8 incline hammer strength press
3-4x10 Lat pulldown
(3x12 Lateral raises if I have time)
3-4x12 Pushdowns
3x12 Overhead dumbbell/cable extensions
Ab work

LOWER (+ bi's and traps)
3x5 Squat OR 1x5 deadlift
4x6 Leg press OR db lunges
5x12 Seated calf raises
4x12 Shrugs
4x12 Seated incline db curls
3x12 Seated incline db hammer curls
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Hey trappy, newfag lifter here. I am a 24 yro, 112KGs (DOWN FROM 135KG in 4 months !! :D) and 1.77m.

I've been running IC 5x5 for almost 3 months now. My current lifts are Squat 90kg - Bench 70kg - DL 100kg - OHP 40kg - Rows 50kg.

My legs are already Hugh and I would love if I can change my routine to focus more on my upper body aesthetics. I have already considered the regular PPL program but my problem is that I only have 3 gym days per week. I almost always do cardio for 15-20mins after I lift. Is it possible for you to give me a routine that focuses more on Upper Body aesthics with less squatting for 3 days a week ?

I really appreciate what you are doing in this board. Much love <3
I remember he made a facebook account for her with the name "Mai Waifu" which implies it wasn't an established character. It isn't impossible he drew her himself
Replace one squat work out with front squats
Wala your squat volume has decreased
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>Upper Body aesthics with less squatting
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Good god
Dumb frogposter.

Squatting is without a doubt the most important lift when aggressively dropping weight. Switch to 3x5 if you are stalling hard
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You shouldn't be doing 7 reps, you will lose all your gains
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Oh, shit, so that's why I can't progress. Fuck.
I like planks personally. Bodyweight stuff is harder for me anyways caus im a recovering fatty.
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I am not stalling m8.
Those are pretty balanced lifts, just keep going.
I hooked up with a girl with a Ben is. She was legit cute as i hit on her but her voice was way too deep even after hormone therapy.

But it had been 7 months so i did anyway... Gave great head though. I
oldest excuse in the book, lift more you fat cunt and quit complaining
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Hi Trappy, if you're still there, can you rate my routine? I'm planning to start this on Monday.

PS i've been doing a similar routine for the past 6 weeks, with 1 back day, 1 leg day and 2 times abs in the week.
Do you think i'll be making huge gainz with this routine?
Bumping for trappy.


She'll be back later.
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Oh i didnt mean to imply that i only do bodyweight exercises. To be fair i havent tried weighted crunches yet stuff like dragon flags still seems impossible to me. I guess i only wanted to say that planks can be challenging and if become good enough at them you can always change to decline/ wall planks or whatever.
Migrate whenever youre ready
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A: push
>dumbbell inclines 5x6
>pec flies 5x5 (or to failure)
>The Press 5x5 (or to failure)
>skullcrushers 5x5

B: pull
>deadlift 5x7
>lat pulldown 5x5
>chin ups
>inb4 deadlift isn't a pull

C: legs
>squat 5x6
>leg press 5x5
>leg curls 5x5
>calf raises 5x5, then make veal

Say for whatever reason you can only get to the gym twice a week, would it be okay for me to strength train twice a week then do some extra calisthenic workouts the rest of the week? Would you be willing to draft a routine that does that?

This thread is autosaging.
where I'm from we ride the thread until it slides off
>why put it on C?
More frequency.
yeah, the pedophile that supports and has the support of Anita Sarkeesian
>Gym is packed
>Check calendar

Doing Phark's Greyskull but added some accessories, I'm cutting atm and preserving as much strength as possible

Bench Press 3x5
Barbell row 3x5
squat 3x5
Latpulldown 3x10
Skullcrusher 3x10

ohp 3x5
Chinup 3x5
deadlift 1x5
Lat raise 3x10
Hammer Curl 3x10
Hamstring curl 3x10

Benchpress 3x5
Barbell row 3x5
squat 3x5
Lat pulldown 3x10
skullcrusher 3x10
Go do another routine, you only train each muscle group once a week with this routine. Frequency is key as a natural lifer.
Or you can do ABCABCx but thats a waste of time imo. Better of with fullbody routine or a 4 day split
You're right but the problem is that I only have around 1 hour each day to lift.
Then do a fullbody routine 3 times a week
Do full body and chose your exercises wisely. No bullshit like pec flies or leg curls.
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