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You are currently reading a thread in /fit/ - Fitness

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Previous thread >>35608278

>scooby-mode edition

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!
>>
thoughts on this routine aiming for husbando (no homo)?

AxBxCxx - only one leg day due to cycling basically everyday - already t-rex before lifting

A:
Farmer's walk 3xf
Dumbbell bench press 4x6-8
Bent over row 4x6-8
Dumbbell shoulder press 3x10-12
Concentration curls 3x10-12
Tri pulldown - 3x10-12

B:
Squat 4x6-8
Deadlift 4x6-8
Lunges 3x12
Calf raises 3x10-12

C:
Wrist roller x3
Incline DB bench press 4x6-8
Lat pull down 4x6-8
Lateral to front delt raise 4x6-8
Skullcrushers 3x10-12
Lying rear delt raise 3x10-12
>>
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2nd for squeezing trappy's small boobs
>>
>>35627273
>Pull-push-legs + fullbody
This piqued my interest. Does anyone have a routine exemplifying this?
>>
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4th for groping trappy's panties.
>>
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A friend of mine wants to get back to the gym but he wants to do a stupid bro split routine but I convinced him to do fullbody the first week and do a reasonable split (squat/press/floorpull/row) in the second.

Could anyone ring those recommended routines for people who finish SS?
They seem much more reasonable than the Chest/Back/Shoulders/Arms/Legs split he's suggesting, or maybe I could get him to do Candito's 6 week.
>>
TRAPPY YOU FUCKING SUCK BALLS YOU DONT KNOW ANYTHING AND YOURE AN UNEDUCATED TRANSGENDER PIECE OF SHIT

LIKE I SAID YOU DONT KNOW WHAT YOURE TALKING ABOUT

DONT LISTEN TO THIS LITERAL FAGGOT
>>
>>35627524
b8
>>
Anyone else not care about their 1RM? How important is it to determine your working sets? I do PPL 6-7x a week, and basically lift heavy enough to barely hit 5x5 on my heavy days, and just drop the weight a little and lift till I'm dead on light days.
>>
>>35627308
squats and deadlifts in the same day is what made me quit SS so I don't know about that but the selection of exercises is solid
>>
>>35627485
What the fuck no
Just put him on canditos linear. It's an upper lower split perfectly fine for beginners and he will have plenty of accessories so he never gets bored.
>>
>>35627533
If you're not getting stronger, you're not gaining muscle.
>>
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I do chest tris
Back bis deadlift abs
X
Legs squat
Shoulders abs
X

I am seeing results but I want a new routine starting tmw

Any advice?
>>
>>35627552
Working sets are steadily increasing, but I got into a discussion with a coworker who's pretty well versed in fitness, and he claimed your working sets can increase without gaining muscle, or increasing your 1RM, which doesn't make sense to me at all.
>>
>>35627573
SS
>>
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>>35627308

I don't think you need a whole day dedicated to the legs, and you certainly don't need lunges or that high of a deadlift volume.
Do Squats at 3x5, deadlift at 1-2x5, and then add a bit of upperbody stuff to B.

The exercise selection looks fine.

>>35627533

1RM isn't really useful for novice/early-intermediate lifters since you're progressing too fast for a 1RM to be precise.
For determining the worksets you just use %s of your previous 5RM and work with that.

>>35627485

Texas Method, Candito's, and Madcow 5x5 are the most common ones for intermediate lifters, I'd say. TM is great because it's a template, so you can customise it a lot to be exactly how you want it to be.

>>35627370

Example of a Texas Method split for early-intermediate on PPL+fullbody

A
Bench 3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Cable Crossovers 3x8-12

B
Weighted Chinups 3x5 +1kg
Barbell Rows 5x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12

C
Squats 3x5 +2kg
Deadlift 3x5 at 80-90% or Power Cleans 5x3 ramping sets (50% - 62.5% - 75% - 87.5% - 100% +1kg)
Hip Thrusts 3x6-8 (add weight when you reach 8 reps)
Pistol/Tuck/or Split Squats 3x8-12
Hanging Leg Raises 3x8-12

x

D
OHP 1x5 +1kg
Deadlift 1x5 +2kg
Barbell Row 1x5 +1kg
Squats 3x5 at 80-90%
Bench 3x5 at 80-90%

x

x

>>35627425
>>35627344

kek <3
>>
>>35627273
What's a good routine for a girl who wants to lose weight but also wants to build tits and ass?
>>
>>35627573

How long lifting, what's your bw, what are your numbers on the main lifts, what's your goal?
>>
>>35627578
The only way to continue to bigger and stronger is by increasing volume over time. If you do too much volume and you stall, it's going to be hard to add more, which is the best way to break through plateaus.
>>
>>35627610
I'm going to need pics to determine that.
>>
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>>35627610

Do SS with added exercises for the glutes

http://startingstrength.wikia.com/wiki/FAQ:The_Program

Something like

A
Squat 3x5
Press 3x5
Deadlift 1x5
Quadruped Hip Extension 3x8-12
Cable Glutes Kickbacks 3x8-12

B
Squat 3x5
Bench 3x5
Deadlift 1x5 (and then switch to Power Clean 3-5x3 after 2-3 weeks of training)
Chinups 3xF
Barbell Hip Thrusts 3x8-12
Hip Abduction 3x8-12
>>
>>35627535
>>35627604
alright thanks, i'll change it up a tad
>>
>>35627694
What cardio would you recommend? Is like 25 minutes of treadmill after the workout alright?
>>
>>35627604
do you have an imgur link to those pics of yours desu?
>>
>>35627604
thanks for the PPL+FB I like the look of that
>>
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>>35627273

Severed AC Anon here, the modified Candito program is going well. I found my old wrist-roller and ab-roller, and have been jiving to fit both of those into the routine. Can I wrist-roll and add ab work to the end of every session? Or should I wrist-roll on lower days and do ab work on upper days? Vice-versa?

As for ab work, what are your thoughts on the ab-roller and on torture-twists?

Pic related is my goal.
>>
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>>35627749

I got you breh
http://imgur.com/a/SKR7F
>>
>>35627902
thanks yo
>>
Been working out for 9 months now @ 92kg 1.86m. Squat 185KGx5x5, DL 1601x5, bench 75x5x5, OHP 55x5x5 and 3x10 chins. Want to focus less on squats and more on bench/OHP, but don't know how to yet.
Routine is
A: sq 5x5 90% of 5RM, 5x5 bench/OHP 90% of 5RM
B: sq 2x5 80%A, 3x5 bench/OHP 90% previous 5x5, 3xF chins
C: sq 1x5RM, 1x5RM bench/OHP 1x5RM DL.
Tips on how to improve my bench/ohp, while maintaining squat weight?
>>
trappy-chan,

I did mean ratio of front-to-back squat weight in the previous thread. For your future reference, strengthstandards gives ~87% and symmetricstrength gives ~80% for someone's front-to-back squat ratio.

Thank you for the links
>>
>>35627614
3 months
160 lbs
5 '9
Orm bench 225
Squat 225
Clean and ohp 135
Deadlift 315

Goal is aesthetic build at 170
>>
Day 1:

Deadlifts - 5x3
Dumbbell Rows - 5x5/arm
Planks - 3 planks til I fail
Seated Cable Row - 3x8
Barbell Shrugs - 3x8

Day 2:

Bench Press - 5x5
Dumbbell Incline Bench - 5x5
Planks
Cable Crossovers - 5x5
Barbell Curls - 5x3


Day 3:

Squats - 5x5
Planks
Standing Calf Raises - 5x10
Lying Leg Curls - 3x8
Leg Press - 5x5

Day 4:

OHP - 5x5
Weighted Chest Dips - 5x5
Planks
Dumbell Curls - 5x10/arm
>>
>>35612834
>>35626433
still seeking help :(
>>
Still working on the legs part, but is my push/pull ok?

Push

Db flat bench. 4 sets
Seated Db press. 3 sets
Db incline bench. 3 sets
Db flies. 2 sets
Db side lateral raises. 3 sets
Rope push downs. 3 sets
Overhead Db extension. 2 sets

Pull

Dumbbell rows. 4 sets
Lat pull downs. 3 sets
Seated rows. 2 sets
Pullups. 2 sets
Hammer curls. 3 sets
Preacher curls. 3 sets
Db Shrugs. 4 sets

Legs

Bb squat
Abs
>>
Doing PHAT and it's my favorite routine that I've done. Anyone have any comments or ways to improve it?
>>
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>>35628600

Alright, here's a true-intermediate TM program focused on athletics and the posterior chain.

Week 1

A Volume day
Squat 5x5 at 85% +2kg from previous A
Bench 5x5 at 85% +1-2kg fpA
Power Clean 5x3 at 85% +2kg fpA

B Light Day
Squat 2x5 at 75% (lighter than A) +2kg from previous B
OHP 3x5 at 80% +1-2kg fpB
Power Snatch 4x2 at 80% +2kg fpB
Quadruped Hip Extension 3x8-12
Cable Glute Kickbacks 3x8-12
Back Extensions 3x8-12

C Intensity Day
Squat 1x5 5RM +2kg fpC
Bench 1x5 5RM +1-2kg fpC
Deadlift 1x5 5RM +2kg fpC
Barbell Hip Thrusts 3x6-8
Barbell Glute Bridges 3x8-12
Hip Abduction 3x8-12

Week 2

A Volume
Squat 5x5 at 85% +2kg fpA
OHP 5x5 at 85% (heavier than B) +1-2kg fpA
Power Snatch 8x2 at 85% +1-2k fpA

B Light
Squat 2x5 75% +2kg fpB
Bench 3x5 75% +1-2kg fpB
Power Clean 3x3 75% +2kg fpB
Quadruped Hip Extension 3x8-12
Cable Glute Kickbacks 3x8-12
Back Extensions 3x8-12

C Intensity
Squat 1x5 5RM +2kg fpC
OHP 1x5 5RM +1-2kg fpC
Deadlift 1x5 5RM +2kg fpC
Barbell Hip Thrusts 3x6-8
Barbell Glute Bridges 3x8-12
Hip Abduction 3x8-12

It might look a bit complicated at first but it's really simple. You basically set the initial weights for every day, and then you increase it 1-2kg on the next workout. So even though you're only setting new PRs on C, you're still increasing the intensity on every day with each passing week.
You can go with this scheme for a long while before needing to cycle, but for cycling what you basically do is change the 1x5 5RM for 2x3 3RM and progress with that for 4 weeks, then 3x2 2RM for 3 weeks, and then 5x1 1RM for 3 weeks. Once you're finished with this cycle, you use around 5-10% of your new 1RM for your new 5RM and start progressing with the 5RM again.

Hope this helps! Let me know if you have any questions.

>>35627746

Any choice of cardio is fine, just choose the one you enjoy doing the most. Doesn't make much difference, really.

>>35627751

You can work your wrist every upper day and your abs every day
Ab-rollers are great!
>>
>>35627604
Not that anon but I really like that Texas Method you posted

However, I want a bit more Triceps
Like a rope pulldown
What day would you suggest doing that?
>>
>>35629672
Oh shit
And I would probably add one more forearm exercise

Would those 2 additions be beneficial?
>>
r8 my Lower body workouts

A:

Squat 3x6
Deadlift 2x6
Romanian Deadlift 2x8

B:

Deadlift 2x6
Squat 3x8
Romanian Deadlift 2x8
>>
>>35627273
Trappy would you recommend incline situps after my workout if I'm doing CC PPL?
Also, will you be my gf?
>>
>>35629720
3 sets minimum. 5 sets preferred.
Although, I'm sure if you're an advanced athlete who knows what he is doing then maybe 2 sets might work.
>>
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Please post your favourite song when lifting.

Also pic is my Joegram
>>
>>35629755
I'm intermediate, lifting 1 year.

It's from Jonnie Candito and I like this scheme.
I found it better to progress and also gain muscle only doing the classic lower body lifts with high frequency and lower volume.

I can focus more on progression over time instead of doing a ton of exercises.

I also do them really intense, these 2x6 deadlifts can fuck you up if you have already squatted heavy
>>
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>>35629672

A (push day) and D (fullbody day)
If you really really want to, you can also do it on C (leg day) kek
Your triceps just need a day of rest between one workout and the next - as long as you do light stuff like pulldowns (closegrip bench and dips are not light and should be programmed instead of just added in).

>>35629687

You can do forearms on B and D, since those are the days they are worked the most.
I can't really say if it's beneficial or not because there are diminishing returns when it comes to volume and muscle growth, but try it for yourself and see if you like it.

>>35628901

I'd remove leg extensions and upright rows, since they are really terrible for knee and shoulder health - and developing knee and shoulder issues is not fun and can make you lose a bunch of hard-earned gains.
You can do something like front raises instead of upright rows, and you don't really need to put anything in place of the leg extensions since PHAT already has a crazy amount of leg work and isolation, to the point where it's way too much into diminishing returns for most people.

>>35629720

Looks great. All I would change is -maybe- 3 sets of RDL instead of 2, but it's not really a big deal since you are already doing 2 sets of heavy deadlifts.

>>35629743

I like hanging leg raises and dragonflags more, but decline situps or crunches are good as well.
Aw, I'd love to! <3 But you would have to be here every night for us to snuggle and spoon~

>>35628641

I recommend using barbells for the press and the flat bench, since you can lift heavier with barbells and that leads to more strength development.
I also recommend using barbells for the shrugs, and doing cable crossovers instead of DB flys.
Other than that it looks ok.
>>
>>35629800
I was mostly referring to RDL. Something about metabolic adaption and 3 sets being a minimal number.

But then again Candito does diddy a big 300
>>
>>35629609

Thanks for the tips, babe. It's been a struggle getting back into a routine which works, let alone finding that momentum to keep on top of it all. Two weeks in and the program is feeling good - I'm actually excited to lift again, rather than dreading snapping my shit up.

I haven't been able to keep up with unilateral sets for that busted arm though. By the end of each session that joint is always at it's limit. Would it be a sin to hit those unilateral sets on off days?

Ex:
>M: Lower Strength
>T: Upper Strength
>W: Unilateral dumbbell exercises
>Th: Lower Power
>F: Upper Hypertrophy
>Sat: rest
>Sun: Unilateral dumbbell exercises

What sets and reps would you suggest? Should I try for 3x8 like the rest of the program? Or add in more sets/more reps at a lighter weight for endurance? Or even go heavier with more sets and fewer reps - something like 6x4?
>>
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Shamelessly posting again.
My bulk finishes mid February and I don't know what I should run. Pic related is my routine at the moment and I really enjoy the four day split. I want to keep strength on the cut but will need to cut some volume for cardio. Any tips on how to stay strong but take it easier?
>>
>>35627573

>>35628217

trappy pls love if you have time help a skelly out. <3 thanks in advance either way.
>>
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>>35630142

I'm leaving for work, will be back later and I'll write you something~

Those are some impressive numbers for 3 months of training btw
>>
>>35627273
My left pec engages when I diddly with good form. Should both pecs be activating or should I shrug back so my back takes it and I'm pulling with arms legs and back?
>>
>>35630543
Pls any input from anyone?
Pls
>>
>>35627273
Trappy I have a question and I hope you dont get offended
Do you do what you do (like, being a trap and shit) as a form of kink/fetish and identify as a guy or do you consider yourself trans?
Thanks, /v/
>>
>>35630901

She's mtf
>>
>>35631086
So she identifies as female?
>>
>>35631126

Yes, HRT and all that
>>
>>35630493
Thanks senpai:) all are orm so im not repping that weight but thank you anyway!
>>
>>35627273

Klokov looks funny as fuck with this scooby look hahaha

>>35631484

Whats ORM? Zero rep max? Lol
>>
Anybody doing TM? Anybody feel like dying after volume day?
>>
>>35631549
Full body version?
>>
>>35630901
shes just a person
>>
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>tfw no trappy gf to cum inside
Might as well end it, fellas
>>
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I'll be back later, for those that are waiting a response. I gotta get some rest.

>>35631549

Oh god I know EXACTLY how you feel... just came home from a squat volume day and I literally wanna kill myself with painkillers. Doesn't help I haven't eaten well this week either...

Paused squats are hell on earth. HELL.

>>35630901

I'm a grill bby, I just happen to have a benis~

>>35630543

Worry less, lift more. Your muscles are working exactly how they should.
For proper deadlift form you
- put the bar above your middle feet
- you grip the bar shoulder width or so
- you unlock your knees so that they touch the bar
- you lift your chest up
- take a deep breath and brace your entire core and keep the lumbar neutral
- lift
- put it down and release the breath
- repeat

There's nothing else to it for someone who's not a competitor.

>>35632604

I could use some comfy cum and a butt massage right now to be honest~...
>>
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>>35632680

>you will never feed trappy your comfy cum so she can recover from her paused squats
>you will never massage her butt by pounding it with your crotch
>you will never feel her boipussy tightening as she cums

I'm living a nightmare
>>
>>35627273

>tfw scooby taught me skateboard squats

>now klokov taught me plate throwing and catching

Now that Klokov is doing crossfit, is he the next dank memer?

Also where can I buy one of those ugly hats so I can go to the gym without a shirt on and look cool?
>>
>>35632680

How do I add klokov's plate flips to my routine?
Serious question
>>
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>>35632870
>iktfb
>>
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Can I get some opinion on this routine for gf?

AxBxAxx
BxAxBxx

3x8

Day A
Front squats
Overhead press
Romanian deadlifts
Lat pull-down (chin-up grip)
Barbell hip thrusts
Planks

Day B
Low-bar squats
Close Grip Bench press
Barbell glute bridge
Hip adduction
Lunges
Planks

(pic related, kind of a goal)
>>
>tfw fucked up my wrist overhead pressing
>>
pls trappy
>>
>>35627273
trappy how do i deal with DOMS i already missed a session cause i couldnt even bend down.
>>
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>>35629837
Thanks for the PHAT advice, senpai!
>>
>>35635046
I'm not a tranny, but eat at maintenance or above, get enough sleep, drink water.
>>
>>35635046
Keep fucking lifting you goddamn DYEL faggot.
>>
kids don't fall for the trap's lies. she may be a pure qt but she is blinded by lies taught to her in PT class.

this is an example of a high-test alpha male program:

A: Squat 4x4-6, Decline Bench 4x4-6, Squat 5x10, Decline Bench 5x10, Standing Tricep Extension 3x8, Lateral Raise 3x8

B: Chinup/TBar Row 4x4-6, Deadlift 8x2-3 at your 5RM, DB Row 5x10, Barbell Cheat Curl 3x8, weighted decline situp 3x8, all heavy as fuck

AxBx

no more than an hour, superset if you have to. every workout ends with you drenched & doubles as cardio. eat 3k+ calories a day, and a run a mile a day on top of it

that's a program that i used to do back after i finished SS. rep ranges are just examples and shift as needed but thats what i did most of the time. but don't do this medial forearm pinky muscle pussy isolation bullshit, you'll make zero gains and you're wasting precious time. if you want to master a weight, tou do as many reps in a single workout as you can with it. if you can only do 1 chinup, then do 15 sets of 1 chinup supersetted with dumbbell rows high rep range. 7 days from then you'll be able to do 3 chinups. i guarantee it.

picking 5 movements for each body part just makes you not feel as bad that each of those 5 movements is progressing slow as fuck because you're fucking around in the gym and aren't even soaking your t shirt. pick 2 movements per body group max and GIFD
>>
Intermediate lifter here

What routine would you recommend for mass as the primary goal and strength as a secondary? (and yes I do realise the two are very related)
>>
>>35635837
literally just increase the volume.

add another set, or add a couple more reps to each set... adding more sets is preferable, but you might have to deload by a good 10% or more.
http://www.strengtheory.com/the-new-approach-to-training-volume/
>>
>>35635670
>>35635670
>9 sets of squats in one day
>tricep isolation
>curls
>ab isolation

0/10

not sure if troll or retarded..
>>
>>35635670
>>35627524
trappy, this may be a strange request, but can you respond to "critiques" such as these?

btw - will steal you from brazil, and get you to enjoy the comfort and liveable wages of a first-world country, but am saving that for after i make it and dump current bf
>>35632870
this is an unbelievable statement to you at this time.. but having a qt trap gf/bf to cum into won't make you feel satisfied with life.

in fact, it will make you feel worse, because you realize nothing can satisfy.
we are just hollow shells of hooman beans, anon.

not even qtgf can save us.

trust me when i say to you: the nightmare has only just begun.

>>35632909
plate flips pre-date crossfit.

that post is kinda like saying snatches and cleans are crossfit....

just because a great exercise is associated with crosshit doesn't mean you should disregard it
>>
This is a really bad question, but does the sticky have the resources to build a routine for yourself that targets what you want?
>>
Relatively new, on week 7 of SS, I dont know if I should look for another routine or what's going on. like I don't feel any soreness the next day, even though I can barely push out the last couple reps. My understanding is if it doesn't hurt the next day, you're doing something wrong. Enlighten me /fit/
>>
>>35627485
How much are you lifting know pal?
>>
>>35636073
yes.
read the starting strength book, nigger.
>>
>>35636076
DOMS (aka delayed onset muscular soreness) is a sign of undertraining.

if you aren't getting DOMS anymore, that is a good thing.

> My understanding is if it doesn't hurt the next day, you're doing something wrong.
your understanding is bullshit outdated broscience of the highest degree
>>
>>35636109
So that's not a meme that'll turn me into a t-rex?

If I remember correctly, it's like a ton of leg lifts, fuaaark leg lifts...
>>
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>>35627273

Hi there trappy, feels weird to ask someone which do not lift more than me for advice. But it seems you really do know what you are doing. I would consider myself a intermediate lifter with 4 year under my belt.

My overall numbers are:

1 lmaopl8 the press
1.75 lmaopl8 binch
2.5 lmaopl8 squat
3.5 lmaopl8 diddy

The thing is that after two years of powerlifting I looked like shit so I started to reading about adding exsersices and so on and I come up with a ABC full body routine with tons of auxiliar exersices. Which gave me a better looking body.

But after two years doing it non stop I didnt improve my numbers much and I nearly have plateau in everything. So criticism is appreciated.

The thing is that doing a ABA routine seems to be too hard for my neurological system, lifting heavys always was at a certain point fucking killin me. that's why C is quite softer in heavy lifts.

Pic very related
>>
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Workout A – Shoulders & Back
1. Weighted Chin-ups: sets – 4-6 reps, 6-8 reps
2. Standing Barbell Press: 3 sets – 4-6 reps, 6-8 reps
3. Seated Cable Rows: 3 sets – 4-6 reps, 6-8 rep
4. Lateral Raises: 3 sets x 10-15 reps
5. incline Crunches: 4 sets x 10-15 reps

Workout B – Lower-body & Biceps
1. Squats: 2 sets – 6-8 reps, 8-10 reps
2. Romanian Deadlifts: 2 sets – 6- 8 rep, 8-10 rep
3. Standing Calf Raises: 2 sets – 10-12 reps, 12-15 reps
4. Preacher Curls: 2 sets – 6-8 reps, 8-10 reps
5. Hammer Curls: 2 sets – 6-8, 8-10

Workout C – Chest & Triceps
1. Flat Bench Press: 2 sets – 4-6 reps, 6-8 reps
2. Incline Bench Press: 2 sets – 4-6 reps, 6-8 reps
3. Skull Crushers: 2 sets – 6-8, 8-10
4. Rear Delt Flyes: 4 sets x 10-15 reps
5. incline Crunches: 4 sets x 10-15 reps

Workout D - Full Body
1. Squats: 2 sets – 6-8 reps, 8-10 reps
2. Flat Bench: 2 sets – 4-6 reps, 6-8 reps
3. Incline Bench: Press: 2 sets – 4-6 reps, 6-8 rep
4. Pull/chin ups:sets – 4-6 reps, 6-8 reps
5. Clean and jerk: 2 sets – 6- 8 rep, 8-10 rep

ABCxDxx

much love <3
>>
>>35635981
>Greg Cuckols
>>
>>35627273
Endurance runner - male - 6'0" 166 lbs
Daily:
4 sets of 10 pullups
3 sets of 20 pushups
50 situps on back, then 50 on each side
4-10 miles running outdoors

Currently eating about 3100 calories per day trying to get up to about 180 lbs. I've been doing so for 3 and a half months, started at 150, now at 166. Hoping my routine is enough to maintain shape without getting fat.
>>
Trappy you're a dumb whore

Tits or GTFO
>>
>>35636167
read the book.
it tells you to add upper body accesories starting from about 4 weeks in.

if your legs are getting too big, then stop squatting and start doing cleans.
>>
>>35636328
greg nuckols didn't write the article, and disregarding scientific fact based on a name is stupid.
>>
Push(Chest/Triceps)
Decline Bench Press: 3x12
Cable: 3x12
Pullover: 3x12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Dips: 3x8
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 3x5
Deadlift:3x5
Seated OHP:3x12
Side lateral raises:3x12
Front raises:3x12
Leg Extensions (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
>>
what routine do you recommend for a noob who just doesn't want to be a whale anymore

>6'3"
>317lbs
>needs to lose 75lbs
>>
>>
hey trappy, changed mine a bit since the last time, so can you have a look?
AxBxAxx
BxAxBxx

Push
Squat 4x8
Dumbbell bp 4x8
Ohp/seated Dumbbell press 4x8
Dips 4x10 gonna start adding weight
Cable triceps pulldown 4x12

Pull
Pull ups 4x10 need to start adding weight as well
Deadlift 3x6
Barbell row 4x8
Biceps curls 4x8
Face pulls 4x12

Don't really care about strenght, just looking for dem aesthetics. 6'1 currently at 175
What do you think of seated dumbbell press over the ohp?
>>
Are these threads for weight lifting competitors or people who just like to workout for health benefits?
>>
>>35636963
if you think a women is going to give you workouts for competitors welp men you need to learn a few things
>>
>>35636963
These threads are for whiteknighting a trap

Also trap gives lifting advice
>>
>>35636992
>a women
>>
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>inb4 newfag

Is there a particular reason /fit/ is going apeshit over a literal trap's lifting thread every day?
>>
>>35636214
pls respond
>>
Hey trappy, wondering if I'm over training or increasing my chances of fucking my self up

workout A
chin up 3x5
pendlay rows 3x5
closegrip pullups 3x5
DB kneeling rows 3x8-12
1arm lat pulldowns 3x8-12
inclined hammer curls 3x8-12
DB curls 3x8-12
B workouts
Bench/OHP/Incline bench 3x5

High cable crossover/closegrip bench press/skullcrusher/laterial raise 3x8-12

C workouts
Deadlifts/powercleans/frontsquats 3x5
stifflegged deadlifts/calfraise /leg curls 3x8-12

D workouts
Db bench press/shoulderpress/middle cable crossover/db bentover rows/facepulls/leg extension/hip thrust 3x8-12

On a abcxdxx schedule yet I do abs and HIIT cardio on two of the rest day. should I do abs at the end off my actual workouts and do yoga instead of HITT on my rest days?
>>
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>>35637052
BECAUSE SHES A CUTE
A CUUUUUUUUUUTE
>>
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Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps

Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps


Is this the real zyzz workout? Will this make me aesthetic as fuck?
>>
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>>35637371
that thurs workout is good if you want to make no gains. focus on fewer accessories and do your main compound lifts first. i bet you have baby weight on all your lifts so you have to compensate with more useless exercises
>>
>>35637412
That is the zyzz steroid workout you fucking moron.
>>
>>35637528
If you're on steroids go to the fraud general thread.
>implying zyzz would give away his workout away to normies like you.
>>
>>35637052

newfag
>>
God I just went to the catalog, this board is shit.
>>
Is this routine okay for cutting?

AxBxAxx
BxAxBxx

A
Squat 3x10
Calves 3x12
Bench press 3x10
DB Wide Row/Seated Row 3x10
Lat Pull Down/ Pull ups 3x10

B
Squat 3x10
Calves 3x12
Deadlift 1x6-8
Shoulder press 3x10
DB lateral raises 3x10
Lat pull down/ pull ups 3x10

/ = alternating
Progression: add weight when I can do all reps good form

I'm cutting right now
>>
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>>35637611
Lol calves
>>
Trappy pls
>>
>>35637628

Theres nothing wrong with training calves, specially since it's unlikely to affect his recovery
>>
Can someone help me to find a routine? Only recentlly started lifting and I'm too scared of fucking myself up to make my own routine.
Cutting btw
>>
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>>35638656
>>35636670

http://startingstrength.wikia.com/wiki/FAQ:The_Program

>>35637993
>>35634721

I'm here bbys~

>>35637611

Looks ok, but I highly recommend you do the main lifts at 3x5. It will make you stronger a lot faster, will guarantee you lift with proper form and avoid injuries in the long term, and it will build you just as much muscle.

>>35637305

Looks perfectly fine. Don't worry about overtraining, it's very unlikely to happen at the point you are in.
Eat and rest well and you'll be good.

Yes, abs and cardio is also completely fine. It's actually a good thing, since it increases your endurance and overall health.

The volume on A is a bit high and has a bunch of overlapping exercises (chinups and closegrip pullups and lat pulldowns), but as long as you have enough time to spend in the gym and it's not affecting the other workouts (which it shouldn't if you're eating and resting enough), it's not a big deal.

>>35636963

Everyone is welcome here~
I don't think there's any serious competitor here, but some people have high numbers.

>>35636942

Working out is causing stress and damage to the muscles. During the rest and sleep, those muscles get repaired and grow, plus your body gets adapted to lifting heavier weights.
This repair/grow/adaptation cycle usually lasts 48h for natty lifters.

Since you are training 3 days per week, you're better off doing fullbody on every day instead of a split. This will give you more muscle growth, since you're gonna have 3 full repair cycles for every muscle, instead of 1.5 cycles with a split.

So switch a few exercises around and you'll maximise hypertrophy.
Switch the dips for the barbell rows. Adding incline bench to B and curls to A might also be a good idea, if you have enough time. If you don't have much time, then change the 4 sets to 3 on most of the stuff. 3 sets is pretty much the optimal volume for the most part, since you are also doing a bunch of variety for the same muscles.
>>
>>35637611
Looks ok, I prefer 3x5 as 5 reps is easier to add more weight on the bar. More weight bigger muscles
>>
ABxABxx

A PUSH:
Squat 5x10
OHP 5x10 & Dip 5x10 (superset)
Bench 5x10 & Tricep Ext 5x10 (superset)
Incline Bench 5x10
20min run

B PULL:
Deadlift 5x10
Bentover-Row 5x10 & Pullup 5x10 superset
Lat Pulldown 5x10 & Barbell Curl 5x10 superset
Leg Curl 5x10
20min run

Some form of cardio every day.
>>
>>35638956
5x10 deadlifts is insane, and squatting alternating days with deadlifts is pretty dumb imo
>>
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>>35636942

Seated press is completely fine btw

>>35636384

I'm not a dumb whore :~
My boobies aren't worth caring about, believe me.

>>35636214

I'm not a fan of doing RDL by itself. The RDL is an assistance lift for the DL, not supposed to be a main lift by itself.
There are a few reasons why. The main one is that the DL is a better exercise to develop fullbody strength, since the weights you use are massive.
The second main reason why you should do DL instead of RDL, is that it's easy to fuck up your form on the RDL. With the DL, you are able to reset your breath after every rep, and reset your back so that it's neutral for the next rep. Both of those things guarantee you that your lumbar spine is gonna be safe during the movement.
The RDL, however, since the bar doesn't go back to the floor after the reps, doesn't give you time to breathe and reset the back - you have to do those things DURING the lift.
The problem is, holding the breath is incredibly important to keep core tightness and that is incredibly important to keep the spine in the correct position. Once you let your breath go, the intra-abdominal pressure lowers and the core muscles weaken - and then the lumbar spine loses it's stability and is prone to bend. And this happens multiple times in a single set (8-10 times! in your case).
So you can already see how that's a big issue for your spine health.

So, no one should ever do RDLs then?
No, they have their place as an assistance for the DL. However, people that use the RDL as assistance already have STRONG deadlifts - and thus have very strong core and spinal erectors.
Not only that, but people with strong DLs also have the motor patterns of the lift perfected, and are very unlikely to lose proper form and have their lumbar spine curve and risk an injury.

All that experience and strength with the DL makes it safe and useful to do RDLs. But you have to develop your DL first, in my opinion.

(character limit)
>>
>>35638997
I swear i'll kill myself if you don't post boobies.
>>
>>35638997
Can you stop shitposting with anime pictures? Thank you
>>
>>35638997
*haggu

:3
>>
>>35638997
Hey trappy im the guy with the crap hip, I was wondering why you do this when you get all this shit.
Ps, I saw your pics and am know questioning my sexuality, so thanks?
>>
>>35633486
>>35634721
trappy pls
>>
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>>35636214

The Clean & Jerk is a lift that's more about technique than endurance, so it's pointless to do it at high reps. You're much better off doing 6 sets of 2 reps than 2 sets of 6 reps.

2 sets is a bit too little for the squats and bench. I recommend you do at least 3 sets, since you need volume to cause enough stress to break the homoeostasis and trigger an adaptive response.
Maybe do 3 sets at 4-6 reps and a back-off set at 8-10, or at least 3 sets at 6-8.

>>35636073

SS and Practical Programming are good places to start.

>>35635837

Building mass and strength are always pretty interlaced since both adaptations happen together during the rest and repair.
If you wanna focus on more hypertrophy and having a slower strength progression, just do more volume and add less weight to the bar.

A TM program is pretty much the best place to start as an intermediate lifter, since the amount of volume is huge. The one I posted here >>35627604 has a lot of volume, so it might be right up your alley. You can add more isolation if you want (and can survive the volume kek).

>>35635046

DOMS usually go away when you start doing the warmup sets. So don't skip the gym because of them. Once you're lifting for a longer while, you will stop feeling DOMS - they mostly happen when you start doing a new movement you were not used to.

DOMS aren't joint/tendon pain, though. Make sure you know the difference.

>>35633908

I spent the week with a stiff and hurting wrist because I fucked up a clean set. Thank fuck it's better now, I was worrying using the computer was gonna make things worse.

>>35633486

Looks good, has all she needs. Would say 3x5 for the main lifts is a better deal, but since she's a woman, her progress is gonna be slow anyways, so I guess it doesn't matter much.

I recommend DL instead of RDL though, read >>35638997

>>35632941

Pull or deadlift day, since it's a grip exercise.
Make sure you're using bumper plates though kek

>>35632870

Never say never :x
>>
What's a good routine if I want to lose weight (fat)? I'm 220 pounds and 5'9" with stalky legs.

My current routine is going to the gym Monday's, Wednesydays and Fridays.

On Mondays I do legs so I'll do stairs for 5 minutes, 10 reps of 3 regular ass to the grass squats, a set of repetition squats as I call them where I put on a comfortable amount of weight and see how many I can do without resting, calf raises with the bar 15 reps of 3, 10 reps of 3 leg presses, and 5 minute stairs to end.

Wednesday's I do chest and tri's. Regular benching 10x3, incline be inching 10x3, close grip bench 10x3, skull crushers 10x3, pyramids if I'm feeling it.

Friday is a free day where I usually just do biceps and forearms.

Should I be doing more cardio or is weight lifting enough to burn? I want to get into jump roping and I want to know if it'll burn faster than stairs because if it does then I'm definitely in it.

I'm also weightlifting with 2 other buddies of mine and we rotate around so it takes us an hour to all get finished. I'm new here so please be gentle
>>
Hey, what is the real difference between squats and lounges for aesthetic purposes? Because I feel that those exercises hit more or less the same muscles.

Plz respond!
>>
>>35639207
t-trappy-chan I wrote you a story ;-;
>>
>>35638997
>The RDL, however, since the bar doesn't go back to the floor after the reps, doesn't give you time to breathe and reset the back - you have to do those things DURING the lift.
thats fucking retarded. if you couldn't safely breath during lockout, mankind would have gone extinct ages ago. DYEL?
>>
4 day routine for advanced novice goal = aesthetics?
>>
>>35639279
Lounges will definitely make your residence more aesthetic; I'm not sure how you'll fit in squats, however.
>>
Somebody create a meme routine that has you train every lift used for Symmetric Strength
>>
>>35629885

Yo, Trappy! Why for you ignore me? D:<

</3
>>
>>35627273
currently 6' 165 12%bf, on bodybuilding brosplit. looking to maintain bodybuilding routine, just training for asthetics (maybe build chest a little more).

Would you recommend a brosplit or a PPL routine? currently training 6 days a week, I recover quickly.
>>
>>35627273
how many days break do i take between gym days?

I went Wednesday and did a bunch of leg and back stuff. When thursday and did arm and chest stuff. Friday was pain, today is still more pain. When is it safe to go back?
>>
>>35627273
How do you have the patience to answer such stupid questions like >>35640161 ?
>>
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>>35636172

Have you tried a cycling Texas Method? Or a basic TM? TM is good because you have a light day in between the hard days, so it helps with recovery and not accumulating fatigue through the weeks.

Here's a cycling TM routine, a bit more advanced than a simple TM:
AxBxCxx

A Volume day
Bench 5x5 85%
Squat 5x5 80%
Snatch Deadlift 3x5 80%
Lateral Raises 3x8-12

B Light intensity day
OHP cycle
Squat 2x5 65% (paused)
Rows 3x8-12
Triceps isolation 3x8-12
Biceps isolation 3x8-12

C Intensity day
Bench cycle
Squat cyc
Deadlift cyc
Weighted Pullups 3x6-8

>- Cycle -
Phase I - volume
Week 1: 1x5
W2 2x3
W3 2x3
W4 2x3
W5 2x3
W6 3x2
W7 3x2
W8 3x2
W9 4x1
W10 4x1
W11 5x1
Week 12 - try new 5RM (repeat on week 1)

>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

This might look complicated at first, but you'll get the hang of it. Basically what happens here is that you increase the weights on both the volume and intensity days on every week. 2kg on both volume and intensity days. But the reps on intensity days will progressively tapper down to a 1RM, while the volume day will continue at 5 reps. At the end of 2 months, your volume day numbers should have increased by 16kg.
For the intensity day, you keep adding the same amount and dropping the amount of reps. So, for example, on the first intensity day you might do 120kg x 1 set x 5 reps for the squat. For the next, you will do 122x2x3, then 124x2x3 - 126x2x3 - 128x2x3 - 130x3x2 - 132x3x2 - 134x3x2 - 136x4x1 - 138x4x1 - 140x5x1. Then on week 12 you try a new 5RM, and use it for the start of the next cycle.
Meanwhile, volume day increases 2kg every week steadly.

Let me know if you have any questions~
>>
>>35640297
the only other experience I had from lifting was when I was a teenager. I just had a bench-press and some barbells, so i did the bench-press, curls push-ups and chin-ups and I boxed alot.


.however, since the past 10 years, i havnt seen the inside of a gym until this week. I'm a bit out of practice and the practice has changed.

I remember doing reps of 8 to 12 and than adding 5 pounds to each side. Repeat until you can't do more than 6, and then start reducing weight. Around the time I stopped lifting, due to giving up boxing, I could put up 265lbs 3x.

The guide says to start with sets of 5? have things changed that much?
>>
>>35640402
Do starting strength.
>>
>>35640161
>>35640402

If you are starting, I recommend you do http://startingstrength.wikia.com/wiki/FAQ:The_Program

It's the best routine for novice lifters out there.
>>
>>35640452
reps of 5 eh?

hard to see how that's better / safer than reps of 12.

without having been to the gym in years, I could probably throw 200lbs on a bar and lift it 5 times, trowing my back out with it.
>>
>>35640525
wowbig man 200lb

How about you read the fucking program instead of making assumptions?
>>
Trappy please post cbt
>>
>>35640559
also, why is dead-lift so important. what exactly does it do for you?
>>
>>35640586
nothing 12-rep curls won't do :^)
>>
>>35640559
>wowbig man 200lb
what I'm saying ehre is that, I feel like I get more out of lifting 135lbs 12x than i would from 200lbs 5x.

I'm not bragging, i'm weak as shit atm
>>
>>35640648

Technically you'd probably get more size out of 12 x 135 then you would out of 5 x 200. Look at it this way though.

Let's say you go with the sets of 5 reps. Because of the lighter volume, you'll be able to increase weight much faster than if you were to try to belt out sets of 12 before progressing.

By the time you reach 12 reps of 200 lbs your progression would have already taken you to 5 reps of 265 - assuming uninterrupted 5 lb weight increments. If you have the strength to rep 265 for 5, you will probably be able to belt out 12 reps of 185.

Once you build a respectable strength base (if you're not an obese beast 1/2/3/4 plates on the main 4 compounds is good enough) you can move to higher volume for greater size and move heavier weight more times then you would if you were working on muscle size/endurance the whole time.
>>
>>35640648
>feelings
Get out of my gym.
>>
>>35640648
well that's like your opinion, man

you're going to be doing 5 rep sets, so might as well "train" for 5 reps; which is why you'll be raising the weight in increments at a rapid pace, doing only 5 reps.
It's safer because you'll be stronger, won't have to deal with form deteriorating from fatigue (if the weight causes it to, you're doing too much) and allows for better CNS gains
;3
Not saying 12- reps don't have its place in training, but quite pointless to do if you can still progress at a steady, systematic rate e.g. after not having trained for a while or being a clueless beginner.
>>
>>35640707
There is no difference in hypertrophy in people who do 3x8 and those that do 5x5. The difference is the guy who did 5x5 will get stronger.
>>
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>>35627273
Daily reminder
>>
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>>35640955
>>
>>35641007
Nope. see >>35641006
>>
>>35640718
The only benefit 3x10 has over 5x5 is it doesn't take as long.
>>
What routine should I do if I want aesthetics right after SS? My lifts are all intermediate level and I'm currently cutting but I just want to look good.
>>
>>35641019

>http://www.strengtheory.com/the-new-approach-to-training-volume/

I don't know how this guy doesn't connect the dots and just come out and say that it's time under tension that's important.

Basically, his philosophy boils down to "More sets of less reps at a higher weight". The sweet spot is right there in the data:

Lots of sets with light reps at heavy weight with a lot of rest in between sets. This way you're maximizing time under tension: note rest between sets has no impact on muscle gain. Here's a hypothetical:

A trainee's 1RM is 225, his 5RM is 200, and his 12RM is 135. The 'conventional' wisdom is performing 3x5 sets of 200 to increase strength, or 3x12 sets of 135 to increase size. The research above shows that the optimal training program would be, say, 9 sets of 225 to failure.

So, technically, in a closed system training for 1RM is objectively better than 5RM in both size and strength, as training for 5RM is for 12RM. The problem is we all have limited time.

When you're knocking out sets of 12 at a light weight you only need about a minute of rest to prepare for the next set. Sets of 5 need about 2 minutes. Going for your 1RM requires 5+ - Candito mentions resting 10 or more minutes in his videos for those PR sets.

So 3x12 requires about 10 minutes to perform.
5x12 requires about 15 minutes to perform.
9x1 requires 20+ minutes to perform.

The question then boils down to how much time you have to devote to working out. For someone who can only manage a few sessions a week (due to physicality/time constraints/motivation) is better off following the 'conventional' wisdom of 3x4-6 for strength, and 3x8-12 for hypertrophy.

Thanks for the link though, if one has a homegym and ample free time it shouldn't be too hard to piece together a perfect program.
>>
Please rate this routine. I have just done starting strength and I'm wanting to get better aesthetics and strength

A
Squat 3x5, 1x8
Bench 3x5, 1x8
Pendlay Rows 3x5
Dips
Ab work

B
OHP 3x5, 1x8
Deadlift 3x5
SLDL 3x8
Curls 3x8
Chin ups
Ab work

AxBxAxx
>>
>>35641006
>>35641267

Greg Cuckols is a retard and that article is shit. The studies are obviously non-conclusive when it comes to hypertrophy.
>>
>>35641267

>5x12 requires about 15 minutes to perform

That should be 3x5. I'd say that's fair - fifteen minutes to belt out 3x5 on squats at 5RM.

This whole thing reminds me of some greentext an anon threw out somewhere. He worked as a mechanic and one of his buddies had a bad temper. The dude was a beast, 50 years old and could pull 8plt. Instead of getting pissed, he just went up to his office and belted out 2 or 3 extremely heavy deads. The dude did it 7 or 8 times a day.

7 sets of 1RM to failure with half hour rest periods between.
>>
>>35641318
Total volume matters most when it comes to hypertrophy, not specific rep ranges. This is well known in the sports science world.
>>
>>35641325

Check this out, bros. The science also shows that proficiency goes up with training, right? If you want to bench 225 20 times, the best way to achieve that is to train to lift 225 20 times - not 265 5 times or 315 1 time or 135 100 times.

It seems then that the point of training should focus on two things: increasing your 1RM and building functional strength. Functionality defined as your endurance, power, and strength that you use in your daily life. If you're laying rebar, this could be picking up and carrying 100 pounds of steel at a time. If you're a bagger at a grocery store who walks old ladies to their car you're looking at moving 10 pound bags over and over again.

Check this out, if you're lifting for aesthetics or to compete or for health then you need the sophisticated programming. But if you're a boxer, or a martial artist, or a blue collar worker, or a soldier, it's better to train for 1RM specifically and harden the body through training in your craft/skill.
>>
>>35638818
Thanks for responding trappy. As for doing 3x5 on my main lifts, what if my goal is aesthetics first and strength second? Is the above rep range you recommended still ideal? Your wisdom, as always, is deeply appreciated. Btw any idea what medical area you want to specialise in yet?
>>
Trappy, how much do you squat?
>>
>>35640344
What program would you recommend for someone wanting to add a lot of weight on their really shitty deadlift? I squat 365, bench 240 but I deadlift like 135 since I never train deadlifts.
>>
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>>35640125
>>35629885

Sorry bby, lots of people to respond and I've been exhausted since yesterday~

The unilateral DB exercises can work as long as you give a day of rest between the upperbody training and the upperbody DB training. Doing it right after or before an upperbody day not only diminishes the results, but it might also affect recovery (which can be a big deal for the injured arm).

The standard 3x8-12 is the most useful for DB work. Try to aim for 10 reps.

>>35630142
>>35628217

This TM routine has tons of volume and includes a good amount of isolation, which is great for someone looking for aesthetics besides strength gains. It's also balanced between push and pull, so that you achieve a good physique.

A
Bench 3x5 +1kg
Power Clean & Press 5x5 90% (one clean per set)
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Cable Crossovers 3x8-12

B
Weighted Chinups 3x5 +1kg
Barbell Rows 3x6-8
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12

C
Squats 3x5 +2kg
Power Cleans 5x3 ramping sets (50% - 62.5% - 75% - 87.5% - 100% +1kg)
Snatch Deadlift 3x5 70-80% (of your DL 5RM)
Hip Thrusts 3x6-8
Hanging Leg Raises 3x8-12

x

D
OHP 3x5 +1kg
Deadlift 1x5 +2kg
Bench 5x5 at 80% (1 sec pause)
Squats 3x5 at 80% (3 sec pause)

x

x

>>35641902

What matters the most for hypertrophy is the overall high-intensity volume (mainly amount of sets under high effort) - at least from what we currently know/understand.
3x5 does give good results for muscle growth, specially because it's always high intensity.
I've had lots of guys in my gym who were reluctant to switch from 8-12 reps to 5 reps on the bench press, but once they did, the results became a lot faster - both when it comes to muscle growth and specially when it comes to strength.

>>35641908

Not much ): pic related
I blame the lack of testosterone though, makes it really hard to progress. Doesn't help that I'm tiny and weigh 46kg either. kek
>>
>>35642044
>46kg
Damn I can curl you about 15 times. Curl you on top of this dick.
>>
1+ year lifting.
5'4' 150 lbs.
Squat: 270 lbs
Deadlift: 295 lbs
Bennch Press: 250 lbs
OHP: 110 lbs

My goal is to gain 10 more lbs of muscle and shave off the fat for some leanness. My OHP is low because I injured my shoulder and progress has been slow. My recent focus has been on lats. I have done SS in the past and found it to be boring. What do you recommend?
>>
>>35642044
thats not TM you retard
>>
AxBxAxx
BxAxBxx
A
Rowing Machine 10 Minutes
DB Shrug 4x8
Reverse Flye 4x8
Chest Flye 4x8
Rope Pulldown 4x8
Neutral Grip Pullup 4x8
B
Row Machine 10 Minutes
Goblet Squat 4x8
Leg Raise 4x8
Leg Extension 4x8
Leg Curl 4x8
Calf Raise 4x8
Toe Raise 4x8
>>
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>>35642022

You don't need a specific program for the deadlift at that weight. Just deadlift 3x per week, add as much as 6-8kg per workout (like you would with SS), and your deadlift numbers are gonna get high really fast.

You can worry about a deadlift-specific program once your DL numbers are closer to your squat and it's no longer viable to increase it once per week.

>>35642074

kek the guys in my gym used to curl, ohp, and squat me all the time. It got awkward once I started going out with one of the guys tho.

>>35642141

Read PPST before calling others retard~

>>35642103
>>35641111
>>35639341

Give a look at the TM routines I've posted on this thread, you might find some you like.
It can be hard to build muscle on a cut, though, so keep that in mind.

>>35640572
>>35639014

It's saturday today... if I don't end up going out tonight I might think about it, as long as there aren't many people around kek
No promises tho <- emphasis on the no promises

>>35639298

What story?

>>35639279

Squats are better than lunges in every way. Even split squats are better than lunges.
This is just my opinion though.
>>
PPL (x2)

PUSH (alternating)
5x5 flat BB press OR 5x5 OHP
3x12 incline chest flies
3x12 DB incline chest press
3x12 landmine press
3x12 Arnold press OR 3x12 side lateral raise
3x12 DB OHP
3x12 rear delt raise
3x12 tricep pushdown
3x12 triceps rope pulldown
3x12 kickback or skullcrusher

PULL
5x5 DL
3x12 BB rows
3x12 wide grip lat pulldown
3x12 underhand cable pulldown
3x12 seated cable rows
3x12 DB curls
3x12 narrow EZ bar curls
3x12 hammer curls (subset)

LEGS
5x5 squat
3x12 leg press
3x16 lunges
3x12 hamstring curl
3x12 leg extension
3x12 inner thigh machine (or whatever its called)
?xF calf raises

Assuming time is not a factor is this still overkill?
>>
>>35642272
youre misinterpreting ppst. your routine doesnt have distinctive volume and intensity days
>>
>>35642332

Page 152
>>
>>35642381
no page numbers in the ebook
>>
>>35642410
Count then you whiny bitch
>>
>>35642410
If only the software/hardware that you're using to display the ebook could help you with that...
>>
>>35642467
they dont match the page numbers in the book. the page layouts are different
>>
>>35642381
a story that will make you smile!

Love,
Hime

:3
>>
>>35642272
come on trappy you promised us those pictures ages ago
>>
>>35637611

decrease reps per set and increase number of sets when cutting. while cutting, your body does not have the extra carbohydrates to store as glycogen, so your ability to do sets with 6+ reps is depleted. the first several reps of a set use ATP for energy, so the the lack of glycogen is a non issue.

for example, instead of doing 3x10 squats at 60-70% of orm, you could do 6x5 squat at 60-70% of orm with shorter rests for the same volume and intensity. however, for this type of training, I would suggest higher intensity per set, such as 6x5 at 75-80% of orm.

I would also put more focus on your main lifts, such as bench, ohp, squat, deadlifts, rows, chins, and dips when cutting. the reason again is your lack of glycogen making it harder to do several lifts with full effort in a day. consider dedicating each day to one of the four main lifts and follow the main lift with a compound accessory lift the compliments the main lift. Do these with full effort, high intensity and volume, and call it a day. leave the dumbbell and single joint movements for bulking.

your goal during a cut, unless you are just beginning to lift, in which case you should probably be doing SS or some SS clone with added accessories, is to retain muscle and strength, not to build muscle. so, the higher reps are wasted and can often be discouraging because you are not able to lift as much as when you were bulking, which is not as much of an issue with lower rep sets. Creatine is also very helpful for this type of training for the extra ATP production.

I've always had trouble retaining muscle and strength when cutting, but this style of training was very effective for this for me.

most of this was taken from https://www.t-nation.com/training/how-to-stay-strong-when-dieting, written by Paul Carter, whose website is http://www.lift-run-bang.com/?m=1
>>
>>35642044

>The unilateral DB exercises can work as long as you give a day of rest between the upperbody training and the upperbody DB training.

Looks like I'm limited to Sundays then. I think I'll go heavy on the flat DB press and standing DB press - something like 5x4 - and use the same weight as the weekly work-sets for the Lat-Raise, DB-Curl, and Shrug.

>DB Bench 5x4
>DB Shrug 3x12
>DB Press 5x4
>Lat-Raise 3x12
>DB Curl 3x8 - supinated of course ;^)

I'll let you know how it goes. Enjoy your weekend and get some rest. Take care, babe.
>>
>>35642044
Thank You Trappy San <3
>>
>>35642737
Thanks dude! Valuable post. If I keep my program as it is, but like you said, drop some of the unnecessary stuff and change sets/reps from 3x10 to 4 or 5x5 does that sound good? What u said makes sense. I guess those higher end reps ill save for bulking
>>
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>>35627273
I'm more of a cardio guy and I was wondering what /fit/ thought of pic related. I was a tounrneyfag over a decade ago and feel this is a good way to stay in shape in 2016?
>>
>>35640344
Many many thanks for the elaborated answer, trappy
>>
>>35642272

B O O B S
O
O
B
S
>>
Note: All lifting and strength routines are 3x5.

Monday: Cardio day
>Short run 1 hour

Tuesday: Upper body day
>Ring Skin-the-cats
>Ring Handstand push-ups
>Ring Muscle-ups
>Ring Front Levers
>Ring Back Levers

Wednesday and Thursday: Rest day

Friday: Second Cardio day
>Long run: 2 hours

Saturday: Third Cardio day
>Short run: 1 hour

Sunday: Lower body day (wear weighted vest)
>Pistol Squats
>Ring L-sits
>Bar Bulgarian Split Squats
>Front Squats
>Deadlifts
>Calf Raises
>>
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>>35640344

>you will never cover trappy's naked body with your thick cum while she smiles and asks for more
>>
bamp
>>
>>35639207
Well my cousin got arthritis in his wrists by playing LoL all day. Kid used to punch his wall out of frustration from being bullied at school.
>>
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>>35643138

Yep, it's great cardio. I used to play the Pump it up, loved it!

>>35643451

That's not cum silly, that's shampoo and soap kek.
I'm fine with the cum tho, in case there's no soap~

>>35643968

kek I'm super paranoid about my wrists. I used to play starcraft a lot with my friends and one of them developed wrist issues. And we used to go really hard on the keyboard, always trying to keep 200+ apm and stuff (mostly spamming ofc)... I was always careful and learned to naturally keep my wrists in the correct position when typing and using the mouse - but even then my wrists got very fatigued after a couple of matches.

>>35642818

You too bby~

>>35642274

I think this is the largest overkill I've seen to date. kek
I don't think a non-mutant can survive this routine for more than a week, if they even make that far.

>>35642147

Add the cardio to http://startingstrength.wikia.com/wiki/FAQ:The_Program and do it instead.

>>35641317

By "done SS" you mean how many months?
Your routine isn't bad, but if linear progression isn't working for you anymore, you need another program.

In case you're still in the novice stage and just wanted to switch things out a bit, then it's mostly fine.
3x8 SLDL isn't necessary at all, specially after doing 3x5 deadlifts. It's just too far into diminishing returns. I'd do dips there instead, since the OHP doesn't train your sternal pecs and triceps as much as the bench.
And for A I'd do lateral raises and cable crossovers instead of dips, since the bench already trains the muscles you mainly use on the dips. The lateral raises, however, will strengthen your OHP - and the cable crossovers are very important for both strengthening the whole chest, but also for aesthetics since it has a longer range of motion than the bench press (which leads to better muscle development).
>>
>>35644385
I'm the last guy you responded too. I did SS for about 10 months now. Linear progression has stopped and I usually go up 5 lbs every two weeks. Should I be doing a different program than the one I posted? My lifts are intermediate according to Symmetric Strength
>>
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>>35644444

Both the upper and lowerbody? Or are you still able to progress on the squats and deadlifts?

For upperbody it's much easier to progress by adding 1kg increments. You can go a looong way with the bench and ohp doing it like this, 2kg increments just make people stall too much.

But yes, you should change your program to an intermediate program that focuses on weekly progression instead (like Texas Method).

Here's a TM 3-day per week routine based on your routine:

A Volume day
Bench 5x5 at 90%
Squat 5x5 at 80-90%
Barbell Rows 5x5 at 80-90%
SLDL 3x8

B Light day
OHP 3x5 +1kg
Dips 3x8-12
Chinups 3x8-12
Curls 3x8-12
Ab work

C Intensity day
Bench 3x5 +1kg
Squat 1x5 +2kg
Deadlift 1x5 +2kg
Barbell Row 1x5 +1kg
Curls 3x8-12
Ab work

AxBxCxx
>>
>>35644518
Honestly it's opposite for me. My bench and OHP are much more advanced than squat and deads. I have squat mobility issues I'm still fighting (tight hip flexors).

Squat 190 lbs x5
Deadlift 280 x5
Bench 190 x5
OHP 135 x5

Thanks for the routine. That looks really good. I'm looking for both strength and aesthetics and TM sounds like it's the best of both.
>>
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>>35644571

Oh, I see. Your numbers aren't bad though. You're close to a 3pl8 DL and 2pl8 squat, which isn't too shabby at all.

Btw you can also do the back-off sets of 1x8 if you want. 4x5+1x8 instead of 5x5 will work just as well.

Good luck!
>>
>>35638997
>>35639207
Thank you so much for the help Trappy. <3
>>
>>35644858
Would doing madcow type progression 5x5 ramping sets with weighted chinups be a good Idea?
>>
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>>35645678

Ramping sets are pretty good, but what you mean by "madcow type progression"? Incorporating chinups on monday and friday as well?

I also think sets across are more useful than ramping sets for weighted chinups. Most of the weight for the chinups comes from your bodyweight, so ramping the weight increases actually isn't much of an actual "ramp" since you can't lower your bodyweight.
If you weigh 80kg, for example, and your 5RM is +20kg - doing ramping sets would have you start at 90kg, with your max being 100kg. That's a "ramp" of only 10%, which is pretty pointless. The "ramp" from madcow/starr's 5x5 is of over 50%, in comparison.

>>35645472

<3
>>
>>35646006
I have a lighter 3x8 weighted chinup day at the beginning of the week, I'm just wondering how I should set up my heavy day. Would 3x5 sets across be better?
>>
>>35646006

I find it amazing that you always seem to know what you're talking about. It didn't even dawn on me why ramping chinups wouldn't be useful until you mentioned the bodyweight issue. Even your most "radical opinions" are still reasonable, like the RDL thing you talked about above or when you talk about how chinups are better than pendlay rows. Even when I don't agree 100% (I love my rows) I still feel like what you say is pretty much always correct. I kind of hope one day I need some programming advice, so I can get it from you and tell you how helpful you are (and then hopefully you reply with a cute heart).

Never leave /fit/ trappy.
>>
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>>35646006

New pics when?
>>
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>>35627273
5'8" with 100kgs of mostly fat.
Following SS for 2 months now, status:
Squat: 65kg
Dead: 80kg
Bench 15kg (still struggle and get some aching in my elbow joints)

My chest seems to be unresponsive or slow in developing any suggestions or support exercises?

Also, I can't do press properly, I always feel like I am hurting my lower back :(
>>
>>35646642

Add the weight of the bar.
>>
600mg/weekly Test-E

ABCDABCD

A
Back-Biceps

Pullups 4x10
Deadlift 2x5
One Hand Neutral Pulldown 3x12
Close Grip Pulldown 3x12
Seated Cable Rows (V Handle) 3x12
E-Z Bar Curl Close & Wide Grip 4x12
Hammer Preacher Curls 3x12
Incline Inner Bicep curl 3x12
Shrugs 3x12
Chest Height Pulley Facepulls 4x12
Farmer's Carry

B
Chest-Shoulders-Triceps

High Pulley Facepulls 3x12
Dumbbell Bench Press 3x10
Dumbell Incline Press 3x12
Incline Bench Cablefly 3x12
Cable Crossover 3x12
Dumbbell Shoulder Press 3x10
Lateral Raises 3x12
Arnold Press 3x12
Rear Delt Flyes 3x12
Cable Rope Pushdown 3x12
Dumbbell Overhead Extension 3x12

C
Legs

Squat 3x8
Bulgarian Split Squat3x10
Hip Thrust 3x12
Donkey Kick Machine3x12
Glute Ham Raise 3x12
Leg Curl 3x12
Seated Calf Raise 3x12
Standing Calf Raise 3x12
Calf Push 4x10

D
Arms

DB Bicep Curl 10 with right arm, 10 with left, 10 with both x 4sets
Hammer Curl 4x10
Wide E-Z Preacher Curl 4x10
Drag Curl 3x10
Close Grip Bench Press 4x10
Dumbbell Overhead Extension 4x10
Cable Rope Pushdown 4x10
Tricep Kickback 4x12
DB Shoulder Press 3x12
Lateral Raises 3x12
>>
I've did the finished SS program about 6 months ago but then stopped lifted and focused purely on cardio for a half-marathon. Now that I started lifting again for a month, what is next? My lifts are decent and I would like to focus on hypertrophy and hit the gym 5 days a week.
>>
>>35647056
/fraud/ would probably be able to help you better than people here; but it looks solid to me.
>>
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>>35646262

;; sry bby im asleep atm
>>
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>>35647056
>8 day routine
>no rest
>>
>>35647317
>on roids
>can't overtrain
>feelsgoodman.png
>>
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>>35627273
Can you tell me if my own program is Any good?
A: squats 3x5 80%5rm
Military press 3x5 80% 5rm
Barbell rows 85% 5rm
Planks 2x 1min
B:deadlifts 3x5 80-90% 5rm
Benchpress 3x5 80% 5rm
Lowerbac raises 3x8
Do chin ups and dips on bothered days
AxBxxA
BxAxxB
>>
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>>35646262

Here's something small... I know this is not the sort of pic you guys are waiting for, sry

>>35646108

1-3x5 sets across is better than ramping for the chinup, yes. You don't need many sets for the intensity day, it's there mostly to drive progress on the volume day.

>>35646247

<3

>>35646642

Just keep lifting, you'll grow stronger. Don't worry about adding a bunch of stuff, just get good at the main lifts first.

For the press, try doing it seated with dumbbells or something. At least until your lowerback grows stronger.

Remember to add the weight of the bar when counting.

>>35647250

If you've been away for 6 months you should at least do a month of SS to get used to the lifts again, before jumping into something high on volume and intensity.
Nevertheless, here's an example of a TM-like split for 5 days per week. Wrote it for someone else but it might work for you, or at least serve as inspiration. It's pretty intense so you have to eat and rest very well or you won't recover and will end up stalling. If you don't plan on going this hard on a program, you can try a 4-day split instead - since it's much less taxing and has longer periods of rest and recovery.

A
Bench 3x5
OHP 5x5 at 80-90%
Dips 3x8-12
Cable Crossovers 3x8-12
Skullcrushers 3x8-12

B
Barbell Row 3x5
Pullups 3xF
Seated Rows 3x8-12
Barbell Curl 3x6-8
DB Hammer Curl 3x8-12

C
OHP 3x5
Deadlift 1x5
Squat 5x5 at 80%
Closegrip Bench 3x6-8
Barbell Shrugs 3x6-8

x

D
Bench 5x5 90%
Incline Bench 3x6-8
Lateral Raises 3x8-12
Front Raises 3x8-12
Skullcrushers 3x8-12

E
Squat 1x5
Snatch Deadlift 3x5 at 80-90%
Barbell Row 5x5 at 80-90%
Pullups 3xF
DB Supinating Curl 3x8-12

x
>>
>>35647056
Congratulations on listing every exercise. I hope you have a nice time occasionally modifying that list while not going to the gym.
>>
>>35647901
You give me fever~~

(n/h)
>>
>>35647991
I go everyday, but thanks for the useful feedback mate.
>>
>>35647901

You don't need to post nudes baby. You're really cute in that photo :)
>>
>>35647370

>he thinks he can't overtrain just because he's on roids

That's why the elite athletes all train 7 days per week at 100% effort all month, right
>>
>>35648083
You definitely can, but it's not easy to overtrain on juice.
>>
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>>35647901
Pretty cute desu
>>
>>35648050
And yet you don't see the folly of your ways. Or you do, but you're only comfortable asking advice from a trap on a Canadian wedding photography forum. Carry on then.
>>
>>35648422

I don't think he was asking for advice mate.

Why are you people so salty about trappy anyways? Is it all just jealousness?
>>
I have my lifting routine down, but want to join the military next year. Currently fat as fatass 220lb 5'10
Want my 2 mile run at 12:00, 71 push ups in 90 seconds and 71 sit ups in 90s.
If I eat 1500 cals a day, run on mon, wed, fri doing couch to 5k, do five sets of push ups to exhaustion and five sets of sit ups to exhaustion tue thur sat will I reach these goals?

>Tl;dr how to get 71 push ups/sit-ups 90s and 12:00 2 mile by next year if im fat af
>>
>>35647901
Damn, really appreciate the routine. I've done a month of lifting for a month cause I knew it would take a while to get on the wagon. I'll be sure to drop by this thread after a month.
>>
>>35648472
Yeah, why else would someone post their routine in a thread where people ask for advice about their routines?
>>
>>35648662

To show it off? This thread isn't just about asking for advice, people show their routines all the time.
>>
>>35648478
Do push-ups. Do sit-ups. Run. Seriously if your not in any shape start small. Go to Stew Smiths website. As a guy in the Army, being an operator means living a healthy lifestyle. Eating clean is 95% of the battle but thb senpai with your stats start small. You can make it but it'll be a journey until you can 18x that shit.
>>
>>35646855
>>35647901
oh ok, thanks fellows.
>>
>>35648478
I primarily do calisthenics: you wouldn't believe the increases you get in numbers by losing weight. that should, first and foremost, be your goal. Weight will make literally everything harder for you to do.

The five sets of pushups and situps to failure may increase your raw ability for endurance, but there are other ways you can improve it too. One method, "greasing the groove" is where you test your max number of reps, and do half that number every hour or so, for 8-12 sets over the course of a day. this helps prepare the motor recruitment patterns and can be a useful counterpart to the raw volume you're doing.

if you can throw in pullups or bodyweight rows, I'd do that in addition to the pushups to help ensure you keep your shoulders healthy and avoid creating imbalances and bad posture. Rows preferable to pullups as they're the direct antagonist, pullups are better than nothing.

Be careful with your back and posture during the situps, you can place large amounts of stress on the lumbar region in particular if you fuck around with them.

Once you've hit 5k, either increase the mileage you do each week, or decrease your time interval.
>>
>>35647901

Every time you show a little bit more of your face, I fall in love even harder. And so does my dick.
>>
>>35648122

I don't know if I'd call that 8day no rest 60 sets per day routine "easy".
>>
According to symmetricstrenght my bench is lacking big time, could I do a month of SS where I switch place of bench and squats, so I bench 3 times a week and squat 1.5?
>>
>>35647901
>Deadlift max effort set
>ONE DAY after doing rows, chinups to failure and then more rows, also doing OHP before deadlifts in the same workout
ABxC... would be better then ABCx, also why would you want to tire out your back/core before doing heavy deadlifts?
>>
>>35647056
Stats?
>>
>>35646006
>If you weigh 80kg, for example, and your 5RM is +20kg - doing ramping sets would have you start at 90kg, with your max being 100kg.
what? why couldnt you start ramping at your bw?
but yeah, you cant ramp as much.
>>
>>35627273
That PPL+F looks pretty good, can you help set out a routine for me?
>Early-intermediate
>1.82m
>86kg
Also will doing 20 minutes of cardio in the morning help?
>>
>>35647901

>i am this guy: >>35646642


I was looking for a good video for seated dumbell (poor press)
How is this linear jackhammer or should I stick to a press?

http://www.bodybuilding.com/exercises/detail/view/name/single-arm-linear-jammer
>>
>>35651008
>Also will doing 20 minutes of cardio in the morning help?
Doing cardio will(almost) always help, better cardiovasular health=better recovery, being in somewhat good shape improves your life quality, etc. Doing large amount of cardio will probably affect your lifting negatively but if you keep it to 2-3 times/week and don't kill yourself every session you won't notice it unless you're near the top of your natty potential.
>>
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>>35651008
I do a ton of cardio (for me anyway). Weights = 3x/week, cardio after for 30 minutes. Four days 1 hour of cardio. Usually split it up between upright stationary bike, elliptical, row machine. When it gets warmer here I'll go back to running outside.

But I need all the cardio to offset an otherwise sedentary lifestyle. I work from home and really only leave the house for errands and to go to the gym. I'm old with a family. It's gay.
>>
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I'm not sure wether I should start with upper or lower on day A.
I think I prefer upper on day A, so I don't have to row while being sore from deadlifts, for example.
Any suggestions?
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anons i know its hard but can anyone write me routine or give me one from bottom stracth
i was fat now im chubby but its not enough i need muscle definition especially for my upper body i have shit fat proportions so theres a lot of fat at my hips and legs which causes my upper body to look small and add wide hips to that problem too the main problem is there is no gym in this small town and i cant wait for the next year i only have 20 pound dumbbells can anyone write me a routine that you can do with only dumbbells and bodyweight ?
>>
>>35652837
i can train to about 5 days and im willing to do cardio too and no legs please they are already somewhat of a big for my upper body first i need my upper body to catch up
>>
>>35652837
>there is no gym in this small town

wtf

buy your own squat rack then
>>
>>35652885
i cant my family is poor im going to leave this town
in august or so im gonna make my body best as i can before i leave
>>
>>35652837
noone ? :(
>>
>>35652837
Train legs, the fat will go away and your legs will become skinnier.
>>
>>35652984
its not just fat theres a lot of muscles cause i was fat and played soccer but eated like a pig which caused my legs to go big of course im going to train legs but not now i need my upperbody to catch up
>>
>>35638997
>I'm not a dumb whore :~
>My boobies aren't worth caring about, believe me.
Shut up you dumb fucking whore.

*tears off your shirt*

*unzips dick*
>>
>>35652995
you could google home training routine or bodyweight routine
>>
>>35653044
yes but they have leg exercies like normal rouitines do i have a really big hips and legs yet weak core so i look really shit i need my core to step its game up
>>
>>35652837
FUCK i cant find anything online trappy please where are you when i need you the most
>>
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How do I progress with lifts if I struggle with them or fuck up the form on some of the reps?
>>
>>35652837
dumbbell exercises:http://dumbbell-exercises.com/
I can't write you a programm, but this might help you.
>>
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IS IT GOOD TO ACHIEVE A OLD SCHOOL SHAPE?

>4 days per week:
Pull-push-legs + fullbody (PPLxFxx or LPPxFxx or FxPPLxx etc)
_________________________________________________________________

Pull:
Deadlift - 4x3~5
Chin-ups - 5x
Barbell rows - 5x
Lat pulldowns - 3x8
Wrist roller - 3x
Hammer curls - 3x6~8
Barbell curls - 3x6~8

Push:
Bench press - 5x5
Military press/BTNPP - 5x6
Dips - 5x8
Lateral raises - 3x8~12
Flys - 3x8
Upper chest exercise - 2x12

Legs:
Squat - 7x5
RDL - 5x5
Walking lunges - 3x8
Leg curls - 3x10
Leg extensions - 3x10
Calves.
>>
>>35653918
I think you forgot your F day, friend.
>>
Been working out for a year, had some shit routines for a good chunk of it, still dyel (6ft, 155 pounds, 135 pound bench, 225 pound squat, 80 pound overhead press). Should I stick with my phraks greyskull routine by adding weight only when I can do the 3x5 for that weight, start to add weight everytime, or find a new routine?
>>
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TRAPPY!

I have really bad elbow pain (just left elbow) when I do skullcrushers. Can do any other tricep exercise without pain. Sup with that?
>>
>>35627273
Going for fridge/husbando mode. I'm only curling a lot now because I did very little accessory work before on SL and I'm unhappy with my arms compared to the rest of my body. That said, critique it. I'm not sure how my volume is desu.
ABxCBxx

A:
Squat 5x5
Power Deadlift 5x1
Bench 3x5
Lat Raises 3x5
Barbell curl to Failure 5+x10

B:
Volume Squats 5x10
OHP 3x5
Tri kickbacks 3x10
Reverse barbell Curl 3x10
Barbell curl to failure 5+x10

C:
Squat 5x5
Deadlift 3x5
Bench 3x5
Lat Raises 3x10
Barbell curl to failure 5+x10
>>
r8 my routine, fgts
(monthly) periodization on pplxppl split
(didn't really like 531 or tm so i came up with my own)

push day:
bench/ohp* (5x3, 5x5, 5x8, deload)
ohp/bench* (3x5, 3x8, 3x10, deload)
chest fly (2x8, 3x10, 4x12, deload)
lying tric extension (2x8, 3x10, 4x12, deload)
lateral delt fly (2x8, 3x10, 4x12, deload)

legs
squat/deadlift* (5x3, 5x5, 5x8, deload)
rdl/frontsquat* (3x5, 3x8, 3x10, deload)
some hamstring, calf and ab isolation (same rep schemes as with isolations on push day)

pull day:
weighted pullups (5x3, 5x5, 5x8, deload)
db rows (3x5, 3x8, 3x10, deload)
some rear delt, lat, biceps isos (same rep/set schemes as isolations on push day)

PPLx(PPL)*x (ie: 1st push day i do 5x3bench and 3x5ohp, next push day would be 5x3ohp and 3x5bench)
similar with lowerbody lifts: 1st leg day i do 5x3squats and 3x5 romanian dls, next leg day would be 5x3deads with 3x5 front squat)

i also do PPLxPPLx cause i'm not constrained to 7 days/week (home gym)

1st cycle is based on pure strength increase volume is somewhat low to accomodate for bigger neural stress due to lifting close to 90% of 1rm

2nd cycle is transitional and starts with 5x5(for main lifts, 3x8 for 2nd lift and 3x10 for isos)

3rd cycle is very high volume (5x8 main lifts, 3x10 for 2nd lift, 4x12 for isos) with reduced weight and much shorter rest periods

4th cycle (deload) is the same as 2nd, except weights are cut down to about 40%
then i increase the weight and start all over again

i don't do powerlifting, i lift for aesthetics
though i realize i have to use powerlifting methods to keep gaining muscle (cant really expect to continuously grow doing everything for 3sets of 10)
currently at 195/320/435/485 (for 3 reps since i don't do singles) at 217lbs 6ft

i urge every fgt out there who is stuck on same weight to try weekly-monthly periodization.
you don't have to be a powerlifter to reap the benefits
>>
>>35654319
dips ?
>>
>>35654761
I do dips. And those super meme-y rope pulldowns. Only skullcrushers and extensions hurt. It's annoying.
>>
>>35653918

>OLD SCHOOL SHAPE

Wtf does this even mean.
>>
>>35653581

E A T M O R E
A
T

M
O
R
E

And rest for 5min between the sets.
>>
>>35652538
pls respond
>>
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What is a good 4 day routine for someone like me who is DYEL and just wants to lose more weight and doesn't care about strength?

I run and don't care about getting bigger at all.
>>
>>35655934
You lose more weight and you'll fucking disappear, or get checked into an eating disorder clinic
>>
>>35655934

Go to the gym and do whatever for 30min.
>>
>>35656042

That's what I've started doing. Just switching between chest/back and biceps/triceps with running everyday
>>
>>35652538
Start with Upper. Looks like a good routine.
>>
>>35654452
I like it. I'm doing something similar as fare as periodization goes, except I bench and squat 3x a week and deadlift 2x. Bench and deadlift I do monthly periodization similar to yours, and squat I do DUP.
>>
bench bb 5x10
pullups 5xmax
farmer walks 5x 8/8
calf raises 5x20
abs

military 5x5
deadlift x10 x8 x5
curls 5x5
dips 5xmax
triceps pushdown 5x10

bench db 5x5
rows db 5x10
legpress 5x10
lataral raises 5x10
cardio (lol)


AxBxCxx
>>
>>35654452
I'd use the deload week to retest my maxes and just cut out the accessories. So do AMRAP with 85% of 1rm and add weight for the next cycle based on how many reps you got.
>>
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>>35647901

Trappy, you should write a Starting Trap program. I know you have the butt routine, but would be nice to have advice on other things besides lifting as well.
>>
Recently fully recovered from a shoulder injury, can I get a 5 day routine?

Love you trappy~chan
>>
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>>35654319
>>35655410

Maybe these might help?
https://www.youtube.com/user/JDCav24/search?query=elbow

If you're able to do rope pulldowns, you can just increase the range of motion by extending the shoulders after locking the elbows and the benefit is gonna be similar to the skullcrushers.

>>35652996

>tfw this was my wet dream today

>>35648014

If we snuggle I can help ease the fever with my body warmth <3

>>35647816

You need to do 100%+ work on at least a single day bby

>>35649971

It's not as simple as just increasing the frequency. The muscles involved in the bench press are much smaller and weaker than the muscles involved in the squat.
How long have you been lifting for, what's your current routine, what's your bw, and what are your numbers? I can help program you something for your bench. Just keep in mind that a program isn't the most important thing - eating and resting well is what dictates progression the most.

>>35650448

I was talking about ramping it in the madcow/starr method, which starts at 50% of the weight. But yeah you could ramp from 0 - but I still don't think it's valuable for the chinup.

>>35651008

Here's a basic early-intermediate-level 4-day TM split

A
Bench 3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Cable Crossovers 3x8-12

B
Weighted Chinups 3x5 +1kg
Barbell Rows 5x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12

C
Squats 3x5 +2kg
Deadlift 3x5 at 80-90% or Power Cleans 5x3 ramping sets (50% - 62.5% - 75% - 87.5% - 100% +1kg)
Hip Thrusts 3x6-8 (add weight when you reach 8 reps)
Pistol/Tuck/or Split Squats 3x8-12
Hanging Leg Raises 3x8-12

x

D
OHP 1x5 +1kg
Deadlift 1x5 +2kg
Barbell Row 1x5 +1kg
Squats 3x5 at 80-90%
Bench 3x5 at 80-90%

x

x

If you need something more personalised, let me know the details and I can try to help.

>>35657681

What kind of injury? Are you fully recovered or still unable to do stuff like OHP? What's your bodyweight, numbers, fav lifts, goal?
>>
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>>35657882
Landed on my shoulder falling off a trampoline kek, landed on my shoulder and injured my AC. It's fully recovered now I can do OHP, bench and all that shaz fine.
Body weight is 78kg and fav lifts are deadlifts, barbell rows and OHP. Goal for me now is to get stronger in leg exercises and too put on some good size/strength

Thanks for the help <3
>>
>>35657882
Thanks for the routine bby, changed a little bit of it and it looks good <3
>>
>>35657882
That TM split looks really good thanks for posting it--not the anon who requested it, but I think I'll start doing this one.
>>
>>35653086
Declined situps, leg raises, L-sits, dragonflag progressions, invest in an ab-wheel. Problem solved.

If they have legs in the routine, and you don't want to train your legs, here's a novel suggest: just don't do the fucking leg exercises. That wasn't so complicated was it?

As for routines, depending on the weight of your dumbbells you'll exceed them pretty quickly. so I'd just start a bodyweight routine like the r/bodyweightfitness one or head over to the bodyweight general at /asp/ and get the torrents for Foundation.
>>
>getting your lifting advice from a trap who has never even benched 1plate
>>
Hey Trappy
I've been lifting for a couple years now, not continually, because I've had to stop every year for crew season, but I've made some pretty good gains with SL 5x5 and GSLP. However, I'm not trying to get big and shit, I'd rather have a workout that helps with my overall fitness and lays on some dense muscle, without ballooning up. Is the key just to keep lifting in this kind of program, or maybe with a bit less lower body like a PPL, while not eating at a surplus, or maybe even a small deficit? Thanks!
>>
>>35659245

Take a look at the routine she posted here, might work for you >>35657882
>>
>>35659262
That looks pretty good, thanks.
>>
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>>35658808
>>35658751
>>35659365

Just to make it clear, the volume on that routine is very high and the intensity is very demanding. I don't think it's good if you're cutting, you're gonna need to eat well to keep progressing.
But if you're mainly focusing on not losing muscle mass during a cut or something and not worrying much about progression atm, then it should work well.

You can of course remove a few exercises or lower the amount of sets for the intensity work to make progression easier. For instance, hip thrusts and split squats are not necessary at all - and you can do 1x5 for the intensity work instead of 3x5, since what drives progression is mainly the volume work.

I'd keep the upperbody accessories though, since they are important for aesthetics and don't affect recovery all that much.

>>35658110

The main way to get stronger on lowerbody stuff is to have higher frequency. Your numbers aren't very advanced yet (though very good), so you can probably still milk some novice gains if you eat well.

Let me know how you feel about this:

A
Squat 3x5 +2kg
Snatch Deadlift 3-5x5 at 75%

B
Bench 3x5 +1kg
Weighted Chinups 3x5 +1kg
OHP 3-5x5 at 90%
Cable Crossovers 3x8-12 / Lateral raises 3x8-12

C
Deadlift 1x5 +2kg
Front Squat 3x5 +1-2kg

x

D
OHP / Incline Bench 3x5 +1kg
Barbell Row 3x5 +1kg
Bench 3-5x5 at 80-90%
DB Supinating Curls 3x8-12 / Hammer Curls 3x8-12

D
Squat 3x5 +1-2kg / Front Squat 3x5 1-2kg
Deadlift 1x5 +2kg / Snatch Deadlift 3x5 75%

x

I'm keeping the accessory work relatively low because of the very high volume on the main lifts.
You don't need any accessory for the lowerbody, actually I recommend you stay away for now.

For the submaximal sets, you do shorter rests of around 3min.

The / indicates alternating weekly.

Remember to eat well and rest a bunch. Training 5 days per week is quite taxing.
>>
What routine should a Novice start? Without access to DeadLifts
>>
>>35659723

http://startingstrength.wikia.com/wiki/FAQ:The_Program

Do your deadlifts
>>
>>35659732
What is Press?
>>
>>35659817

https://www.youtube.com/watch?v=CnBmiBqp-AI
>>
>>35655823
Should I still add weight?
>>
ABCABCx

A
Bench 5x5
OHP 5x5
Weighted Dips 4x8
Skull Crushers 3x10

B
Deadlift 1x5
Lat Pull 5x5
Parallel Grip Machine Rows 5x5
Weighted Pull Ups/Chin Ups 4x8
EZBar Curls 3x10

C
Squat 5x5
Leg Press 4x8
Calf Raises 3x10

Should I do 5x5 instead of 4x8 on those lifts or keep it the way it is?
>>
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>>35660125

You fail reps on the later sets not because of strength, but endurance.
Usually resting for 4-5min and drinking more water during the workout helps for most people. Eating well during the day and sleeping well during the night of course also makes a big difference.

If you're failing something like 5/4/4 or 5/4/3, I suggest you keep adding weight (you can add half the weight you usually add if you're feeling like the effort is getting too high and you might miss the target on the next workout).

If you're failing 5/3/3 or worse, then I suggest you repeat the weight or add only 1/4 of the weight you would normally add.

You shouldn't deload, however, unless you are missing reps on the first set.

Remember on focusing on your form during the warmups.
>>
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>trappy has a bf
>>
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>>35660268

I don't tho
>>
>>35659653
I like but I'm used to high volume routines, not sure if that'll hinder me tho
>>
>>35660359
Also haven't done any Olympic lifts
>>
A
squats
dips
deads
curls

B
ohp
chins
bench
row

5*7
4*8
3*10.

r8
>>
So the past little while I have been doing 3 days a week doing PPL, and am looking to add another day weekly.

Simply put: I have no idea what "(PPLxFxx or LPPxFxx or FxPPLxx etc)" means in the OP. Anyone care to clarify what kind of exercises I should be doing?

I usually do legs monday, push wednesday, and pull friday. Also curious which day would be best for me to add the 4th day.
>>
>>35660389

Snatch deadlift isn't oly, it's just a deadlift with a wide grip. It makes it harder and hits more of the upper back.
>>
>>35660423

Check this post for an idea >>35657882
>>
>>35659653
I've been using this for about 2 weeks after my shoulder fully healed, feel fine following it.

A: Back/Bis/Forearms
Deadlift 2x5
Lat Pulldown 3x8
Cable Rows 3x8
SGHP 4x6 OR Chins 3x8
EZ Curls 3x8
Preacher Curls 3x8 // Wrist Roller x3

B: Chest/Shoulders/Tris
Bench Press 3x8
OHP 3x8
Incline Bench 3x8
Cable Flies 3x8
Side Raises 3x8
Pushdowns 3x8
Seated French Press 3x8

C: Legs/Abs/Calves
Squats 3x8
DB Split Squats 3x8 OR Front Squats 3x8
Leg Curls 3x8
Plank 3xF
HLRs 3x8 // Side Bends 3x8
Calf Raises 3x12

X

Upper
OHP 3x4-6
Barbell Rows 3x4-6
Incline Bench 3x6-8
Hammer Curls 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12

Lower
Squat 3x4-6
Deadlift 1x5
Front Squats 3x6-8
Stiff-legged Dumbbell Deadlift
Calf Raises 3-5x12

X
>>
>>35660429
Ah, my mistake
>>
>>35660290
A-are you single?
please respond
>>
A
Scooby Rotisserie 25lbx2
BB press 60 5x5
DB flies 20 3x10
OHP 25 5x5
Skullcrushers 20 3x8

B
Pullups 3xf
Alt Pendlay and Bent-over Row 25 3x8
DB curls 20 3x10
Bent-over DB lateral raise at 90 degrees 3x8
Chinups 3xf

C
Scooby Rotisserie 25x2
Lunges 20 3x12
Deadlift 90 5x5
Freeplate Calf Raises 50 3x8
Squat 70 5x5

I got an oly bar for christmas, so I switched out parts of scooby's intermediate workout with lifts I could do with the bar.

Am... am I doing good senpai?
>>
>>35659653
I'm not hugely hung up on progressing in weight, just maintaining muscle through a cut, as you said. I'm more interested in using the strength training to keep my head sane and my body nice. Being in shape is more mental for me than trying to be huge, anyway. Thanks bb!
>>
>>35660290
>there is a non zero chance that trappy will be my gf in this life time
>>
Is there a good beginner routine that isn't just for strength? Been here a few months and read the sticky but I'd really rather not do SS, really just want aesthetics as soon as possible. Should I just start with an intermediate routine if I want to look hella rad?
>>
>>35660643

No. You will build the maximum amount of muscle mass you can as a beginner with SS, as long as you eat well.
http://startingstrength.wikia.com/wiki/FAQ:The_Program
>>
Every time i do bellrows i wake up and the muscle behind my shoulder blade burns and has a sharp distinct pain. Why is this happening?
>>
>>35660700

You're probably letting your shoulderblades get pulled forward (or, just as likely, yanked forward) at the bottom of the movement.
>>
>>35660715
Is it strictly an arm pulling move?
>>
Hey guys gonna keep this short, Looking for some general advice or if anybody has been in the same boat.
I have tissue damage in both knees, and previously damaged my left lt band, hipflexor
and left rotator cuff.
Anybody have some exercises that work well to avoid these areas (lol whole half of my body) I've been working out for 3 years but have been injured for almost all of that time. Do I just have to stick with lighter weights and never get big?
>>
>>35660290
Sup girl
>>
>>35660777

Of course not.
>>
>>35660500

I'm pretty sure that's what "I don't have a bf" means
>>
>>35660290
Are you saying I have a chance?
>>
>>35660849
Any advice we could give you is uninformed about your situation and ignorant to specifics. Your best bet is to consult your physio/get a referral from a doc for a proper long-term solution.

The thing you actually need to do for chronic issues like these is minimalise their impact. Completely avoiding the issue is a bad idea. You're going to have to start off with small weight, low volume, low intensity, and slowly build up the volume at lower weight, for at least a few months. If you get pain and inflammation you stop. It's not worth further damage. Over time, with appropriate conditioning you may begin to strengthen the surrounding musculature and promote the tissue regrowth. Connective tissue repairs ludicrously slowly.

You may favour a weaker leg at this point: thus I would recommend single-leg exercises, matching the stronger leg set/rep/weight to the weaker leg.

Swimming and other very low impact exercises can also help you keep those muscles working without so much risk to the joints.

You can get big, it's just going to take time, and its going to have to be a secondary goal to being healthy.
>>
I use hand grips and have been noticing forearm gains.
Would working my forearms with hand gripper things mess up SS?
Getting gym membership tomorrow and I wanna know if this will mess up my routine or if it's okay to do.
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