Is three days a week really enough?
Why do my legs hurt, but my arms feel fine?
>Why do my legs hurt, but my arms feel fine?
cause you are entering T-Rex mode as predicted by Dr. Mark Rippetoestein in his Theory of General Starting Strength
You dumb fuck, its not about volume, its about progressive overload. Yes 3 times a week is enough.
>major compound for hamstrings and quads
>bench press and the press
>secondary muscle used is triceps, major muscles chest and shoulders
Because you squat 3 times a week, but only bench 1-2 times a week.
SS has you doing WAY more lowerbody than upperbody. That's why you see people writing in here talking about their "beast"-squat and measly bench.
Actually its the fact that there are bigger muscles and kinetic chains in lowerbody than upperbody. That's why you progress more easily on squat.
There could be bench and ohp everyday on SS, but you would not get as good results because your upperbody couldn't handle the progression anymore. It'd fuck up your recovery.
I started SS after I was released from the hospital 3 weeks ago (i am also pretty dyel)
I squat 90kg
And DL 125 atm (lmao3plaet before the hospital)
But I only bench 65kg and OHP 40kg
I can't get the powerclean form down
I cant get my fckn elbows up when doing the clean so I am only at 30kg atm
I do weighted dips and chin-/pullups
I also use Insulin now, since I need it (does it also help with noob gains?)
Is SS still something for me? I think I am pretty strong on DL but fckn weak on (bench)press
>SS has you doing WAY more lowerbody than upperbody
No it doesn't.
Squat: lowerbody 3x per week
Bench: upperbody 1.5x per week
Press: upperbody 1.5x per week
Deadlift: lowerbody and upperbody 1.5x per week
Power Clean: lowerbody 1.5x per week (and a bit of upper but I'll leave it out)
Chinups: upperbody 1.5x per week
Total: lowerbody 6x per week, upperbody 6x per week
DOMS have nothing to do with the quality of your workout. This is a misconception lots of beginners have. Don't worry about it.
You are adding too much weight to the bench and the ohp, that's why you are not progressing. Try adding 1kg per workout.
Make sure you're doing the proper ohp form https://www.youtube.com/watch?v=CnBmiBqp-AI
And you have the correct bar path on the bench https://www.youtube.com/watch?v=wKhI-O4HI8M
Also, try doing them before the squats on the workout.
Power cleans are easy, you probably can already do proper form but the form you have in your head and you think is correct is not the correct one. Your elbows do not need to point forwards - just look at some weightlifters like klokov or lu xiaojun, they don't raise their elbows much for the clean.
Your numbers are fairly balanced, to be honest. Your bench is weak but not by much. Your ohp is very weak but it's likely just because you haven't been doing it correctly and have been trying to add too much weight.
Try using symmetricstrength.com to see how your strength standards are looking like.
Also, pic related.
Here's an example of klokov performing the power clean and the ohp.
Take note on his starting position for the power clean, how he doesn't raise his elbows much on the racking position, and how he bends his back so that his chest points to the ceiling at the start of the press, and then moves his body forwards at the end of it.
medschool + working as a strength coach
and I read/study a lot.
Sry, I meant to describe it different
I am weak at bench and OHP but I still progress with like 2,5kg (the smallest plates we have are 1,25kg; 2×1,25=2,5)
My DL und Squats were just rocketing up
(I also lifted before, but I was too retarded for something like SS or SL)
I feel like I am making less and less progress on squats and DL
But I think your answer means that I will still have good gains on SS
Fuck you roleplaying shitstain, your advice fucking sucks, its just shit you trawled from Google.
You're not even a fucking tranny just some pathetic neckbeard banking on "le qt trap" meme for attention.
Of course your squat is going to be bigger than your bench if you do both.That's not what I'm addressing.
Firstly: I'm saying he is sore in his legs more so than in his arms because he's doing double the amount of work.
Secondly: SS has you doing too little upperbody. Comparatively people have low upperbody strength in relation to lowerbody strength when they are done with SS.
I've seen several threads about guys who squatted well above 100kg but still benched sub 70kg
You NEED lighter increments for the bench and the ohp (specially the ohp). You are never gonna be able to progress on the bench and the ohp by adding 2.5kg on every workout, that's why your numbers are low on them. It's not the program's or your's fault, really. If you start adding 1kg instead, you will see you will get strong and get big numbers on the upperbody lifts really fast.
Don't listen to people who say "SS has too much lowerbody and too little upperbody", it's just not true as you can see here>>35548030
And you get even more upperbody work once you start adding ancillary stuff like dips.
There are solutions for your problem, though.
- You can buy microplates on the internet
- 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.
Read this picture here >>35548030 it's how Rip describes the progression and the weights you should use, taken straight from the book.
You might get to know me better if you stay on /fit/ for longer.
I often help coaching people here in the community >>35523976
And I'm not roleplaying, there are plenty of pics of me around~
Posting anime girls for no reason other than "flavoring" your post is so fucking insipid.
Another reason you're not even an actual delusional cross dresser, you over use anime girl reaction images to seem girly
>Why do my legs hurt, but my arms feel fine?
Fucking new year's resolutioners, stop harassing trappy and get >>>/out/
Trappy is knowledgeable as fuck and there's a reason people always look for her advice in this board.
Omg putting like these cable handle things on the bar will attract too much attention
But I guess i have to do that to make gains
In my gym nobody even uses the clips for the bars
Our bars have like rubber at the parts where you put weights on them
Its fckn annoying
In the time you put the clips on you could do like 1 or 2 sets
I think people will give me the looks for putting metal handle around the bar
Thanks for the advice
You have to do the "*flies away*" btw
Just to serve the cliche
I've browsed /fit/ since 2009, I took a break for a few months and "trappy Chan" was here when I got back.
If this person is who they say they are then they can post a quick timestamp. If this person wants to give lifting advice then they need to show us what they can do.
Otherwise they can fuck off.
>If this person is who they say they are then they can post a quick timestamp
She has posted timestamps multiple times. There's one in the imgur album.
C A N C E R
Are you seriously implying that deadlift is as much a upperbody exercise as it is lowerbody?
Yes, your traps along with forearms get worked, but implying that it's not mainly a lowerbody exercise...
I don't give a shit about that website, we need a current timestamp when we call his faggot ass out. We also need *evidence* that he knows what he's talking about, like a video of him lifting, or even a few pics of a lift.
These are not crazy requests.
The anime girl faces/avatar stuff is fucking annoying too, its fucking horrible.
>Thinking its ridiculous to call a man in a dress female pronouns means you are from /pol/
/fit/ and /a/ are the only two boards I have ever posted on
She doesn't have to prove anything to newfags.
>caring about pronouns
You would fit right in with /pol/
Alright mr. expert.
Let's see how much you know then
Write this guy a program >>35543166
No cheating by looking at the one trappy wrote.
>pro-tip: you can't
This happens in every thread trappychan gets called out, stop samefagging faggot.
If he/you don't have to prove anything then we don't have to respect you.
Fuck off you abortion of nature.
i want to fuck you in the butt trappy
This guy is gonna get BTFO so hard
Start standing up for yourself
and the upper body/lower body comparison is a bit silly since there are more muscles in the upper body
arbitrary numbers but w/e
squats = 80% of max quad, DL = 60% max quad
-> quads = 0.8*45 reps + 0.6*7.5 reps = 40 reps a week
squats = 80% of max hams, DL= 90% max hams
-> hamstrings = 0.8*45 reps + 0.9*7.5 reps = 43 reps a week
bench = 70% of max pecs, ohp = 30% of max pecs, chins 10% of max pecs
-> pecs = 0.7*22.5 reps + 0.3*22.5 + 0.1*22.5 (assuming chins 3x5 every other workout) = 25 reps a week
chins = 100% max lats, DL = 20% max lats
-> lats = 1*22.5 reps + 0.2 * 7.5 reps = 24 reps a week
bench = 90% of max triceps, ohp = 80% of max triceps
-> triceps = 0.9*22.5 reps + 0.8 * 22.5 reps = 38 reps a week
chins = 90% of max biceps
-> biceps = 0.9*22.5 reps = 20 reps a week
aesthetic muscles average 25 reps a week, legs average like 40 reps a week. shit program.
power cleans are shit for anything dont give me the trap builder bullshit
pretty much appeal to authority. pic related is usain bolts coach, would you trust a guy looking like that (and probably running like shit too) to know anything about running?
where's the success? dyel people thanking him for repeating advice from rippetoe?
nice 12-year-old argument. "hey i think this band makes shitty music" "WELL GO AHEAD AND MAKE BETTER SONGS U TWAT"
>does not deserve respect from /fit/
Stop fckn trolling threads
Go to /b/ or some other trollboard
God fckn damn it
Not one fckn thread on any board without trolls
People get especially butthurt when traps/shemales are involved and feel the need to troll
Just get buttfucked already and leave the people who are not projecting alone
Yeah would also do
Except music is a subjective matter, and lifting is objective. One program can be objectively better than another, and that can easily be analysed.
I want to see people who criticize trappy come up with a better one.
>pro-tip: they never will, so they will look for every excuse possible to avoid it
You want me to write a routine for a fairly advanced lifter that seems to have joint/mobility issues that I've never met based off a 4chan post?
No...that's fucking stupid. It's arrogant as fuck to think you can too.
This guy needs to find a real world coach who can monitor and train him not a few thousand word post from a tranny.
I'm sure you will samefag a few posts in response to this trappy, that's cool
Yeah, trappy did it and came up with a very good program.
Do the same or better, if you're so experienced and trappy is such a roleplaying dyel.
>pro-tip: you can't and you won't
>ignoring the ohp also works the chest and triceps
>ignoring the dl also works the lats
>thinking power cleans are bad
DYEL please leave.
>STILL questioning based Rippetoe
I was once recommended this guy for a coach, and even got a free day of coaching with him.
But thankfully I listened to /fit/ instead. He can't give good advice because he literally looks like shit.
Now I only listen to anonymous advice from /fit/, and I recommend everyone do the same.
the point is you don't need to be an expert (or better than the other) to call someone out. that's a fallacy.
"i think aria attias new WR is bullshit it was bad form"
"WELL GO AHEAD AND LIFT MORE THAN HIM IF YOURE SO GOOD"
>ignoring the ohp also works the chest and triceps
>ignoring the dl also works the lats
read the post again. i accounted all of those things you retard.
>ohp = 30% max pecs
>ohp = 80% of max triceps
>DL = 20% max lats
and yeah, power cleans are bad. no good lifter does them for any purpose other than being a better power cleaner
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
Again, you are mistaken.
You can't call someone out on bad advice if YOU don't know what is good advice or what is not.
If you DO know, then you should be able to write the guy a program or at least criticize trappy's program.
It's not a fallacy and your comparison makes no sense.
You can't criticize "bad form" if you don't know what good form is.
Pro-tip: she doesn't waste her time arguing with retards.
>she doesn't waste her time arguing with retards. Ihowever won't have you question her knowledge
>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
>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)
>You can't call someone out on bad advice if YOU don't know what is good advice or what is not.
the thing is it can be way easier to spot a bad routine than creating a personalized routine for some other arbitrary case
>she doesn't waste her time arguing with retards.
which is funny cause ive called him out on probably five different things to date and in the end he just stops responding and there's some fangay saying "omg lol youre a retard mountainstupid.jpg". a week later trappy gives the same advice but has changed what he says according to my correction.
he's so deep in his pride fueled by DYELs saying "omg youve read PP youre so good youre the bestest ever" that he simply cant admit being wrong
Oh, so you are the retard who gets BTFO by trappy on every thread and has a vendetta against her?
You know she taught you how shoulder abduction and lateral delts on the OHP work and how the lats are not involved, right? I'm saying this because I was the guy who taught you that, and she was the one who taught me that.
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.
>and you made the same mistake as him saying he doesn't want to squat or deadlift at all
Except trappy has him squatting and deadlifting twice per week on her program, but doing smart variations that don't affect his knee.
I know for a fact it was you, don't try to run from it.
>but doing smart variations that don't affect his knee.
There is nothing wrong with his knee. The impression I got was he is a late intermediate who doesn't like heavy knee loading more than twice per week this is not unusual and doesn't imply a serious injury. He is probably like Isley in /plg/ and gets minor tendonitis if he does heavy knee loading more than twice a week
>Now I only listen to anonymous advice from /fit/, and I recommend everyone do the same.
You should listen to Pendlay instead, he's a national coach who have sent dozens of athletes to the olympics!
Neither of you two should write a program for him, there's a boatload of different reasons one could have problems with shoulders or knees and neither of you know what the reason is. To give any advice to an injured guy over the internet other then "see a doctor" is disgustingly irresponsible*.
*Some smaller injuries like wrist pain after benching are obviously exempt but this guy has a chronic injury.
It was not trappy, it was that guy who taugh you. It was in a thread about PHIR, I remember that.
Trappy taught the guy who taught you.
You are the most cancerous faggot on fit and your bench numbers are pathetic.
You always post your collection of kindle books as an argument but you have admited you havent read most.
And it shows, everytime you criticize trappy youre always wrong but go in denial mode.
Don't worry, I ran SS and transitioned to Madcows and I have a perfectly proportional, not at all ridiculous physique. Just keep squatting!
le legion meme
Ah sorry, I missed that
>Too dumb to slightly change a training program to better suit his goals
You deserve every perceived imbalance you can have
oh lol i remember that kindle collection guy. im not him.
From the left deadlift setup picture it kind of looks like it takes absolutely no mobility, no hamstring mobility nothing.
Funny, I haven't been able to set up a deadlift in one entire fuckijg year.
>From the left deadlift setup picture it kind of looks like it takes absolutely no mobility
what the fuck?
>I haven't been able to set up a deadlift in one entire fuckijg year.
youre doing it wrong
What are you on? Both trappy and that guy post all the time here. Both have timestamps, trappy mist have more than four timestamps at this point.
>he thinks everyone is trappy-chan
Newsflash: trappy never wastes her time arguing with idiots.
Cant wait for the holydays to be over and you newfags leave this board
Well, I have posted deadlift form video on rips forum and he himself answered that "form is fine, I see no problem - keep deadlifting".
Yet it fucks my lower back, I experience pain sitting etc.
Those SS coaches on their forums had nothing but "you are just looking for excuses not to deadlift" for me.
Even the most pro coach of all couldn't do shit - something like scoliosis cannot be treated.
And now even my squats start to hurt even though I had a lot of form checks from multiple knowledgeable plg folks.
Seems I have genetic back problems that won't allow me to powerlift.
Only benching works.
By who though?
If I consult a random PT he will be like "so you lift heavy stuff and now you have back pain? Well then you obviously lift wrong or shouldn't lift heavy at all".
That's literally what I expec to hear.
I can't believe no one ever tried powerlifting and found himself in my situation.
if you actually meet a starting strength coach face to face im 99% sure they won't just ignore your back pain as being a pussy
but i myself have slight scoliosis and i have gone through 3 physios and 2 osteopaths because of back pain myself. i have not found a single good one that wouldnt have recommended avoiding the problem but ive been able to get myself together piece by piece with their advice. the second one i met suggested i get an insole that fixes my leg length discrepancy so that my pelvis would align correctly but he didnt know about squatting or DLing. the next guy knew about the insoles and DLing but he was a real jew. now im going to a specialized insole guy to get the insole, he doesnt know shit about lifting but at least he can make the insole for me.
if you have a starting strength coach nearby you could probably ask if he knows a good sport physio. or ask the SS forums if anyone knows one.
that shit is indeed difficult, not saying it isn't.
Hm, I understand your way, good it worked out for you.
Did you experience the same that I do though? And you fixed it by shoe inlays?
My brother is actually a studied pt - could bother him to tell me if I actually have scoliosis or some condition.
I have little hope though - maybe lifting weights is just physically impossible to me.
Got my squat to 160kg for reps. Now it starts to go down the road with my back feeling nasty.
Maybe I specialize at bench, which is at 140 ATM.
But that sounds boring as fuck.
She has though. And the guy wasn't btfo, he was just insulted by dyels but his arguments still stand.
Stop with this holier than thou bullshit, the programs are >suggestions<. It's obvious that the programs are not supposed to heal his problems and he most likely has already visited doctors (who don't write routines for lifters btw)
trappy's program is very conservative in that she avoids him using the knee heavily a lot, and doesn't include shoulder work at all.
Wait have you never done highbar?
Honestly do it for 4-6 weeks and see do things improve. Slight form breakdown is inevitable and low bar is more likely to strain the back as highbar is more likely to strain the knees.
If you are seriously intrested in powerlifting use a hybrid highbar squat. Candito got to 600lb squat only switching to lowbar for a month before meets.
Thanks for the laughs, guys!
I'm the guy who originally asked for a routine suggestion.
Trappy, although box squats and decline bench aren't much better on the knees/shoulders than squats and bench, I do appreciate your routine suggestion.
well yeah i had back pain but that doesn't of course mean you have the same cause... and im not 100% sure if ive fixed things but it generally feels way better now, squatting 3plate for 3x5.
dont think about fixing things just to be able to squat, a bad back will rain shit down on you when your 60 years old and your problems get worse, squatting or no squatting.
funny thing is also that i first squatted lowbar and had pain and switched to highbar which suddenly removed all the pain. but after a year or so, i got the pain again and this time, switching to lowbar helped. i certainly had some form issues but they didnt show up on video and lately ive had pain on only the other side which pretty much means structural issues / lateral form issues. but now i think its gone.
Don't listen to this retard. He's posting his retarded routine everywhere.
If you're doing the dips and the pullups (like you should be), you'll have no need to worry about "t-rex mode"
Also, its fine to add in accessory lifts like chest flies and lat pulldown.
>she said this
>she said that
>she has done this
>she doesn't do that
>she she she she she
It's so fucking dumb how crappychan starts immediately samefagging to defend himself whenever anons say he's being a dumb faggot.
The frigging writing style never even changes, its pathetic. Shittychan you need to pretend to be someone else to defend your retardation on an anonymous imageboard, just go get HIV you gross psycho
>is trappy beneath my bed papa?
>no son, you can sleep now
>have you checked the closet?
>yes son, there's no trappy there
>and you.. you're not trappy right?
>no son, go to sleep ffs
>am I trappy?
>stop being so fucking delusional
>and just get >>>/out/
>is trappy beneath my bed papa?
I'm fucking dying here.
This is what i've been doing. He obviously knows what hes talking about look what he used to look like.
bottom is before
but hey, at least i can do over 1/2/3/4 for reps, right?
I wasn't the guy you were responding to earlier, and I wasn't calling out others.
The legs are used in bicep curls too (as stabilizer, otherwise you'd fall over).
That doesn't mean doing bicep curls will grow your legs.
The thing is, EMG readings don't mean much because you are as weak as your weakest part of the lift. Even if the lateral delts EMG is lower than the front delts, that doesn't mean much because you will still fail if your lateral delts are too weak to complete it's role.