/routine general/

Let's go ice skating in brazil :)

Btw all I do is swim will I still have a groovy body trip traps?

is the standard 3 day a week texas method enough to drive strength and hypertrophy in the upper body? i mean shit. I did 3 sets of bench press this week, and a light weight at that. That's it. I feel like there's no way im gonna gain anything doing that little volume a week.

What would happen if I'd drop flat bench and started doing incline

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>>37342865

You'd lift less weight.

>>37342835

Which version of it are you doing?

>>37342697

Depends on your diet senpai.

>>37342897
High protein and in a caloric deficit + only swimming. Would I end up skinny fat?

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>>37342923

Unless your goal is to lose weight, you shouldn't be on a caloric deficit for swimming.

If you're not overweight, eat more and swim with frequency, or you won't see much results.

I'm 17% bf. About 40% muscle.
That's a really hot gif btw. Do you look like gif related?

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X: 1x20 Push Ups, 4xF Push Ups, 1x20 Dips, 3xF Dips, Plank for as much as I can
Y: 4xF Assisted Pistol Squats
Z: 1xF Chin Ups, 4x10 Inclined bench dumbbell rows. 4x10 Bicep curls.
C (cardio): 30 minutes jump rope
XCYCZC
no rest days, unless you consider cardio rest days, which I do.
My goals are 4x12 Pistol Squats, 5x20 Push Ups and 4x20 Dips.
Rate, and also, should I increase my core workout (Planks) to more than once every 6 days or is it ok?

>>37342897
>which version of it are you running
just the standard one from practical programming on page 118

>>37342680
i was/am doing a sort of condensed 5/3/1 since i only have time for 2 gym sessions per week
day 1 : ohp 5/3/1, DL 5/3/1, kettle swings 3x20, face pulls 5x10, standing btn press 3x10
day 2 : bench press 5/3/1, squats 5/3/1, clean and jerks 10x1, db bench 3x10

on top of that i do core and pullups at home
i will be switching to a more regular 5/3/1 soon now that ill have time to hit the gym 4x per week, so considering what i do now and that ill be splitting the workouts into 4 days, what would you add
>ohp 2x70kg, dl 2x180kg, bench 3x100kg, squat 5x115kg / 181cm 99kg (yes im pretty fat atm, dont care, need to get back to my pr shape)

>>37342680

I want to do Madcow but I don't want to do rows. Can I do chin ups instead? Also I don't want to do the acessories they recommend (hypers, sit-ups, etc.). What can I do instead?

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Trappy how much do I have to pay to talk to you on Skype

>>37343328
Power cleans and power snatches.

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>>37343328

Chinups
Hanging leg raises

>>37343367

Just make a wechat acc and I'll add you senpai.

>>37343036

Yeah I'd probably add some chinups or stuff like that as accessory after the main lifts.

>>37343014

Why only work each muscle group once per week?

squats 3x5
ohp 3x6-8
db bench 3x6-8
dips 3s
shoulder accessories
abs

dl 2x4-6
weighted pullups 3s
rowing movement 3s
bicepcs 2s

squats 1x5
db shoulder press 3x8
close grip bench 4x3-6
shoulder accessories
abs

calisthenics day at home on rings

abxcxdx
seems fine? primary goal is to hit 2plaet ohp

>>37343640
>Why only work each muscle group once per week?

Why shouldn't I? Every one of my workouts is really tiring, even the leg day with just one exercise, and I don't think going PPLxPPL or PPLPPLx with cardio after every workout really suits me, because my goals are to take it a step at a time, from not working out to consistently breaking a sweat. Also, are core exercises important in the beginning or should I postpone them for after I will have already built some muscle? Should I maybe increase them?

what are your thoughts on using doubles for TM volume day for squats as in lascek's ebook and how would i implement it in my training? it is only briefly glossed over and i'd like some more detail on it. i asked in the other thread but got no answer. i have enough mass on my quads already and any more is going to make my gymnastic goals very difficult if not impossible. as i understand it, using doubles will result in minimal mass gain.

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>>37343713

No one is talking about PPLPPLx

Are you just working out to feel exhausted, or are you training to reach a goal?

>are core exercises important in the beginning

Depends on what your goal is.

>>37343713
>Why shouldn't I?
because its fundamentally ineffective for naturals. if you're on roids ask in fraud general.

its a well established fact that naturals need to hit every muscle group at least twice a week for growth beyond beginner stage. your body will forgive you for training like a retard when you are starting out, but if you continue bad practices (training once per week) after you've exhausted your newbie potential, you'll stall fast and basically never progress beyond a certain point.

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>>37343746

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>>37342835

With three sets a week you aren't going to get the results you expect, but you are on a Rip routine so I'm not sure what you expected.

>>37343754

>Core exercises ever not important

Don't fall for the "squats and deads are enough for abs" meme.

>>37343754
Being healthy and at a lower bodyfat % are my goals desu, so I guess my goal could be considered ottermode, but I'm not really rushing it since I'm still really young. I think this boils down to working out to feel exhausted and I'm not ashamed of it

For a novice program, would it make sense to replace bench with DB bench but with the same rep scheme?

>>37343870
I'm not even doing weightlifting senpai apart from isolation, also it's not about the abs, since I guess I am at 20~% bf, it's about core strength and not being injured, at least these are my goals. Should I do core exercises yes or naw?

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>>37342835

I just realised you were talking about upperbody, not upperback.

Take a look at some of the examples on http://fitsticky.com/texas-method (I prefer Pendlay's old method of doing intensity OHP and/or Front Squat on the Light day, but this doesn't work well for everyone)

The example on Page 118 is simply a basic template.
But in any case, you should also bench on the off days during the Week 2 on Rip's basic template. Just do it with lighter weights or variations, and after the main stuff.

>>37343905

No. For what purpose? It will only make progression harder.

>>37343893

If you don't have any actual training goal then just do whatever you find fun and lets you be consistent with it.

>>37342680
guys

did sheiko and I LOST STRENGH wtf is wrong with me

yes I ate like a motherfucker and yes sleeping properly

>>37343966

Which program?
What are your numbers and bw?

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doing SS phase 1

i don't want to do power cleans

riptits mentioned (not sure what edition) doing pullups/chinups instead of power cleans, essentially alternating deadlifts with chins/pulls

is that acceptable?

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>>37343983

Chinups/pullups are added to the program after the power clean.

If you don't want to learn to power clean, just do lighter deadlifts. See pic related as an example.

>>37343999
Trappy do you have a Skype or whatsapp or line or kik or snapchat?

>>37343864
well, firstly there are no citations there and secondly it doesn't talk about rest times, sets, or any other info, which sadly is exactly what i was looking for.

i am talking specifically about TM part 1. lascek mentions using 5s for general strength training, 3s for those interested in raw strength and doubles for those interested in remaining within a certain weight class, all on volume day. what i was asking was how to program doubles into volume day, how doubles might change the progression of volume day when it is necessary, and any other things that i might need to know, given that pretty much all literature on the TM talks about either 3 or 5 reps per set on volume day.

>>37344003

wechat

>>37344017

strengtheory.com/hypertrophy-range-stats-adjustments/

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This is my PPL routine right I'm planning on doing starting Monday. It is P/P/L/P/P/L/R

The Bench Press || OHP means that on the first push day I will do bench heavy and OHP light, then switch it up on the next push day that week.

Any suggestions Trappy?

>>37343975
template for 3 days, large load

bw: 88
squat: 150 kilo
bp: 85 kilo
didly: 150 kilo
(female)

went to check my maxes on last weeks and barely could do squats with 130-70-120

wtf seriously

>>37344017

https://docs.google.com/spreadsheets/d/1hG1LGKxTHftDpxgiBU135IA4ruV_iKKh-IpdyhDA5jg/edit?usp=sharing

>>37343999
Is there a reason to not progress on the chinups like on any other lift of the big three? And i mean generally not just SS.

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>>37344040

>Any suggestions Trappy?

Stop doing PPLPPLx and start a good program instead.
No one wants to hear this though.

If you want examples of PPL splits I'd recommend, check http://fitsticky.com/texas-method

>>37344042

Might just be fatigue accumulation. Most people prefer the medium load.
Did you inflate your maxes? Did you finish the whole cycle, aka tested your maxes at the end of #32v2?

>>37344070

Not a competition lift.
But many programs have Weighted Chinup progression, SS included.
If you're doing something customisable like TM, you can just add it in. See examples on http://fitsticky.com/texas-method

>>37343999
>trips

just to be clear, you mean to deadlift at 80-90% instead of the powercleans as phase 2? (with no accessories yet)

>>37344102
>Might just be fatigue accumulation. Most people prefer the medium load.
>Did you inflate your maxes? Did you finish the whole cycle, aka tested your maxes at the end of #32v2?

pretty rare because I felt fresh as fuck and did the program line by line

nope, in fact I used conservative maxes (not even my maxes, at the end of TM I can do 2 reps with those maxes)

dont know trappy this routine was a complete disaster and yes I tested new maxes at the end of everything just like the program says

what can I do?

>>37344102
Yeah i know it is not a competition lift but if you look at most programs they use some sort of clever progression scheme on the big three and maybe row. And i want to know if there is a reason for chinups being just an accessory you do 3x8 at the end. I mean is it dangerous to do three rep maxes with chinups for example?

trappy pls post the girls booty lifting routine

>>37344043
well, fuck. can i take this to mean that my quads will inevitably grow too large and curb my gymnastic goals early, then? this doesn't seem likely, since oly lifters and other weight class constrained strength athletes have muscle size which is proportionally small to their incredible strength.

so i suppose my question now becomes: is there a way for me to prevent my quads from growing excessively on the texas method, because my gymnastic goals are as important to me as my strength goals are, and with large legs those goals become unbelievably more difficult.

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>>37344141

Yes, but you can just add the chinups/pullups as well. The point of not adding them initially with the power cleans, is because it takes some time to learn how to PC properly.

Keep in mind 80-90% is of the weight you use for 5 reps on the other days, not your 5RM.
And start with something closer to 80% and add 2kg on every workout. If it gets to 90% faster than your progression with the regular DL, deload the light DL separately.
If you find 3 sets is too exhausting, you can do less sets.

>>37344142
>>37344171

Hm, I see.

It's unlikely that you actually lost strength. It's probably just fatigue accumulated. You might feel fine, but it can still affect your performance in the gym.
So trying a lighter peaking cycle for a couple of weeks and testing your maxes again at the end of it might show you better results.
But this would of course, require more time. If you feel it's really not fatigue (I have no idea as I haven't been following your training), just jump in another program.

Training without a coach is a lot of trial and error senpai. If this didn't work, try something else. Medium load, the advanced program, C6W, Nuckols, etc...
I can't really help much because I didn't follow your training and don't have any idea about the details.
And different stuff works differently for different people.

>>37344165

There are plenty of strength programs out there with chinup progression senpai, you just haven't been looking in the right places.
No there's no reason. It's not dangerous. It's just not a competition lift, so you don't see it often when looking at competition-specific programs.

>>37344303
thank you trappy, maybe I'll try something different with less volumen-higher intesid c6w and had a similar problem at the end of the cycle

will report back

>>37343964
I feel like DB press is a more complete exercise. Works more muscle and as a result has more carry over to athleticism.

>>37344322

How much did you weigh before and after starting the program?

no offence trappy-chan, i say this to help you and the integrity of these threads, but who are you to be advising on anons' routines like this? if you were mark rippetoe or something, people could trust you, but i am just genuinely curious as to who you are what makes you qualified to dish out advice. because, and i'm sure you'd rather i say it than not say it, but the fact you are a transgender guy/girl only makes me think that you are trapmode and are telling others how to train based on book smarts.

again, no offence intended, just trying to work things out here.

>>37344347
before: 85
now:88

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are rdl and chins enough for back development

>>37344029
What's your wechat? Or should I give u mine for obvious reasons

A
>dumbbell clean and press 5x5 ramping
>speed deadlifts 5x3
>barbell ohp lockouts from forehead 2x5

B
>Dumbbell clean and press 3x 10,8,6
>dumbbell snatch 5x2
>chinups 5 x max

C
>Complex (5 sets) - cleanx2, front squat x1, push press x1, squat x4, behind the neck thruster x1
>50 weighted pushups
>farmers walks 2 loops of the gym
>wrist curls 2 sets

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>>37344274

https://www.youtube.com/watch?v=W92SdAZptHY
Skip to 53:00

>>37344327

>I feel

>>37344322

Yeah, try something different from what you've tried already.

Good luck senpai.

>>37344394

I'm in medschool
I have worked in a biomechanics lab for a while (though it wasn't very sport specific)
I've been working as a part-time strength/PL coach in my gym since oct 2015. I've been helping people on /fit/ when it comes to training every day nonstop for nearly as long.
I train weightlifting myself. I'm not exceptional at it, but I do ok. I'm currently 2kg away from 2xbw squat and 1.5xbw C&J.
I have and still am reading and researching a lot about everything when it comes to training. So far I've read almost all the major books when it comes to training, programming, biomechanics and physiology.
I constantly discuss and exchange opinions with more experienced coaches (some big names even), and I'm always reading articles, posts, and interviews by more experienced coaches.
I spend a lot of time discussing and exchanging opinions and ideas with athletes, and learning from their experiences.
I have written quite a lot of indepth original content for /fit/. There are some screencaps in the website in the OP.

I love this and spend almost all of my free time talking about, writing about, helping people with, and learning more about strength training and sports.

I'm not the most intelligent, experienced, or knowledgeable person ever when it comes to all of this, but I put in a lot of time and critical thinking into learning more and getting better at it.

>>37344471

Depends on your goal and level of advancement.

>>37344607

Just post your username and I'll add you.

>>37344689
>I love this and spend almost all of my free time talking about, writing about, helping people with, and learning more about strength training and sports.
>I'm not the most intelligent, experienced, or knowledgeable person ever when it comes to all of this, but I put in a lot of time and critical thinking into learning more and getting better at it.


I'm >>37344322

I FUCKING LOVE YOU GIRL!!!

>>37344689
oh, well that's actually a very nice thing to read. props to you. and thank you by the way for all your hard work and effort in helping us on /fit/ with our problems, i have asked a fair few question in your threads that i didn't know where else to look for and you helped me out, and i'm not the only one. yes people hate and shit but the threads are a very good service on /fit/ and i'd say one of the few generals that are worth following.

>>37344689
iceylane is my username :)

Been lifting for about a year, on and off. Still beginner tier lifts, but I want to focus more on upper body. How is this routine?

A

Squat 5x5
Bench 5x5
Weighted pullup 5x5

B

Deadlift 1x5
Press 5x5
Row 5x5
Weighted dip 3xF

AxBxAxx
BxAxBxx

>>37342680
most useless general on /fit/

just fucking google

>>37345176
good. if you want to focus more on upper body, throwing in a few lighter sets of 3x12 close grip bench press and curls or something then you could do that, too. start low and add one exercise at a time, let your body get used to it. do the cgbp on A and the curls on B. don't bother about moving heavy weights, just get a pump with these exercises. ab work also doesn't hurt. knee raises, leg raises, L-sits, weighted crunches, are all good

>>37345223
lol, no. this is like QTDDTOT: routine edition, except questions are actually answered here (which would take hours of wading through google searches only to turn up empty handed or with some half-related post on tnation)

>>37345229
Thanks. My arms are tiny so this is a good idea

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>>37342680

Push press 3x5
Push press 3x10
Pullup 5x10
V-up 5x0

Deadlift 3x3
Deadlift 5x10
Pullup 5x10
V-up 5x0

Benchpress 3x5
Benchpress 3x10
Pullup 5x10
V-up 5x0

Squat 3x5
Squat 5x10
Pullup 5x10
V-up 5x10

1RM:

Push press 90
Squat: 160
Bench: 130
Deadlift: 230

In kilokgrams you faggot

>>37345311

Oh, and it's M/T/REST/THURS/FRI

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Doing pic related. Not sure how to program though.
Should I just add 2.5kg every week to squat/deadlift and 1 to bench/ohp and deload whenever I miss a rep?

>>37344303
>Keep in mind 80-90% is of the weight you use for 5 reps on the other days, not your 5RM

on the other days, won't I be progressing on the DL to my 5RM (5 rep max, i believe)? or put another way, what's the difference between the "5 reps on other days" vs the 5RM?

>>37343964
>with regards to the 3 day texas method upper body volume

do you think just adding in a fourth day that focuses on volume would suffice in addition to doing the 3 day program? I'm thinking of just lifting upper body saturdays

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>>37346443

I meant 1RM*, sorry.

>>37346799

Yeah that can be useful if you're not doing much volume on the ID.

>>37344810
>>37344772

ty senpai

>>37345176

Do OHP before the DL.
Switch 5x5 for 3x5 and add accessories. See pic related >>37343999

>>37345311

I'm not a fan of the "1 lift per day" approach. I prefer having some bench on press days, some squats on deadlift days, and so on.
Frequency is very important for more advanced lifters.

But if this is working for you so far, then sure.

>>37345969

Look at the examples at the bottom of this page http://fitsticky.com/texas-method

>>37347021
>Do OHP before the DL.

Yeah I've already decided to do the presses before the leg exercises. (You didn't mention doing bench before squat - is there a reason I shouldn't do that?)

>>37347087
P-please respond, I'm going to bed soon

>>37347021
you are a degenerate and i can't wait until the race war starts and somebody beheads you .

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>>37347087

You can do that as well. In fact many people prefer that.

>>37347274

>race war
>brazil

lmao

>>37347274
they dont need a race war for that to happen in brazil. to be honest im surprised they even have internet there.

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Trappy can you help me ? I'm doing a routine that will help me get a huge chest. I just added two chest exercices to this shitty routine I just made. Can you help me make it better ? It's 3 days a week.

CHEST//BICEPS

- Bench Press 4x5-8
- Incline BP 4x5-8
- Incline DB Press 4x5-8
- Cable flyes 3x10
- Preacher Curls 4x10
- DB curls 4x10

LEGS//SHOULDERS

- Squat 4x5-8
- Leg Press 4x10
- Leg extensions 4x10
- OHP 4x10
- DB Press 4x10
- Lateral Raises 3x10
- Front Raises 3x10

BACK/TRICEPS (chest)

- Deadlift 4x5-8
- Bench 3x10
- Wide grip pulldown 4x10
- Sitted Rows 3x10
- Cable Flyes 3x10
- Cable triceps extensions FailureX10

Upper
Lower
x
x
Pwr
Cond
X

Upper main lifts are bench&row / ohp and w.pullups.
Lower main lift is obviously backsquat. Use some alternatives like front and paused from time to time.
Power day is basically oly lifts related. Clean, pushpresses or jerks and snatchs.
Conditioning day means some sort of deadlift or heavy carries (depends on what the Pwr day lifts and how heavy they were), some dedicated grip or other work, stabilizers work and general strenght endurance training.

Is there a PPL variation that has you squatting 3 times a week?

I've been doing SL for about 6 months and my upper body is lagging behind in terms of size despite adding accessories (pull-ups/chins/dips/curls) and that's really fucking bothering me.

So I want to switch to PPL for two reasons:
1)More upper body focus
2)I'll have the time to be in the gym 6 times a week this summer
However, I also want to squat some heavy ass weights.

What's a good routine for these goals?

>>37347894

http://fitsticky.com/texas-method

>>37347894
texas method style

day 1: volume, day 2: light, day 3: heavy
all 3 days not consecutive

A:
>BP 3x6
>Squat 3x5
>Pullups 4-6, 6-8, 8-10 and then unweighted xF
>Incline 4x8
>Push isolations

B:
>DL 1x5 + 1-2x8-12 / Power Cleans 5x3 when there are two B days in one week
>OHP 3x6
>Rows 3x8
>BB Curls 4x10
>Pull isolations

Monday: Muay Thai
Tuesday: A/B
Wednesday: Muay Thai
Thursday: A/B
Friday: Fuck you or cardio
Saturday: A/B
Sunday: Whatever I feel like. Athletics, skill training, cardio or sports

Throw in some cardio every now and then my gf wants to run with me.

>DL 440
>SQ 350
>BP 245
>OHP 190
>PU 19

I'm just starting up, and where I am I don't really have access to workout equipment (besides dumbells and an exercise ball)
Can someone suggest a routine?

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>>37348358

Hey trappy, can I add you on wechat? I don't want to post my id here because it's my real name

Anyone goot a noob routine that doesn't involve presses/deadlifts/squats ? Benching is fine, I just don't want to put any pressure on my back for medical reasons (in b4 how I wouldn't if I had perfect form).

>>37348412
how heavy are your dumbbells?

>>37342680
which between starting strength or stronglifts is a better routine for me to get into your bed?

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>>37349164

I'm a fatty trying to get skinny. Recently went to a personal trainer and he rocked my shit and told me to build endurance muscles to shock my muscles more and burn more calories

I basically run a basic greyskull lp with arms plug-in

30 min incline walk each day.

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Pullups 2 x 6-8


Wednesday
Bench/ or Press 2x5, 1x 5+
Pullups 2 x 6-8
Deadlift 1x 5+ (with or without power cleans as warmups)

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Pullups 2 x 6-8


I get that I have to increase the reps to x10 or so, however he told me to make new days for push, pulls , and legs.

Just wondering how I can implement a rep increase into my workout/ if I should even change my workout.

>>37350232

Your routine looks solid, especially if you're a beginner. If you're still making gains on Greyskull then keep it up - if it ain't broke don't fix it. Count your calories and focus in the gym and you'll make it.

>>37350261
Thanks!

If I wear a sweat shirt during incline walks am I just wasting time, or is it actually getting my heart rate up and burning significantly more calories?

>>37350316

No. Wear what feels comfortable, don't make changing your life one day at a time any harder than it has to be.

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i am doing madcows 5x5 and try to add sccessoires for A: chest B:back, shoulders, A:triceps

AxBxAxx

A:
squat
bench
rows
+flys, incline with barbell and dumbbell, dumbbell flatbench

B:
squat
ohp
deadlift
+pullups, cable pulldowns, sitting ohp, lateral reises

A:
squat
bench
rows
+dips, skull crushers, cable push downs
cable rows

how wrong is this? what should i change? thanks

Are PPL routines (6 days a week) just a meme if you're natty?

>>37351550
Yes

A: squat 3x5, bench 3x5, ohp 3x5
B: dl 3x5, bentover row 3x5, pullups 2x8

y/n?

>>37342680
A
squat 3x5
bench 3x5
powerclean 5x3
pullup/chinup, alternating 4xf
ab wheel 3xf
machine curls 3x8
wristroller 3xf

>>37342680
B
squat 3x5
OHP 3x5
deadlift 1x5
dips 4xf
ab wheel 3xf
hammer curls 3x8
wristroller 3xf

i go 3 times a week so standard AxBxAXX then BxAxBxx

Novice here r8 my routine pls

A:
Pendlay Row 3x5
Benchpress 3x5
Deadlift 1x5
Hammercurls 3x10

B:
Squats 3x5
OHP 3x5
Chinups 3x10 later 3x5 weighted
Dips 3x10 - later 3x5 weighted

>>37352007
Forgot to say 3 times a week alternating A and B

>>37351728
A1: squat 3x5, bench 3x5, ohp 3x5
B1: dl 3x5, bentover row 3x5, pullups 2x8

A2: squat 3x5, , ohp 3x5, bench 3x5
B2: bentover row 3x5, dl 3x5,, pullups 2x8

A1 B1 A2 B2 x A1 B1 better?

>>37347587
bumping this shit

I wanna do gslp 3x per week but dont have squat/power rack in gym. Is smith machine good for replacement for regular bb squat? If not which one is best for replacement and will not ruin the routine?

>>37352038
So for 4 days a row you hit your quads, hams, glutes and lower back (squat, deadlift, squat, deadlift). I hope you know how to vary intensity/volume and have a kickass recovery ability, or you will not makes gains for long.

A1 B1 x A2 B2 x x is max unless you really know the secret of programming

>>37352007

If you're trying to increase your PL numbers, change A to Bench, Dead, Row then Curls and B to OHP, Squats, Chinups then Dips. It'll give more
time for rest between sets.

>>37352038
Same concept; schedule your exercises to allow more rest between body groups so you can hit compounds with more energy as opposed to doing
two back-to-back with the same muscle groups. In this case, A1 - Bench, Squat, OHP; A2 - OHP, Squat, Bench; B1 and B2 are fine, although you
might want to consider cutting Pullups or Rows and replacing it with a lower body exercise since as-is, B1/B2 is almost a "Back Day".

>>37352298
It'll work, but it's not optimal. If you don't care for powerlifting numbers but still want equal strength, replace it with a Deadlift variation like Hack
Squats, Jefferson's, or Sumo.

>>37352352
Thanks for the info. Ive checked suggested exercises i guess only sumo can be achievable without ruining linear progression. So deadlift on every workout is safe? Btw i just want to make good looking body with good posture and stick good routine at least 6 8 months.

>>37352352
>If you're trying to increase your PL numbers, change A to Bench, Dead, Row then Curls and B to OHP, Squats, Chinups then Dips. It'll give more time for rest between sets.

Thanks for the feedback. I dont know about rows after dead though, I'm fucking spent after deads and only have energy for curls

>>37352540

You could try swapping the position of Rows and Chinups.

>>37352489

It's safe. Novice routines recommend one set per workout because they tend to come after Squats which are also
a heavy lower-body exercise; doing two heavy lower-body compounds per day would be fairly exhausting.

>>37352543

That looks like a collection of exercises with no discernible rhyme or reason. When creating a routine, think of why
each exercise should be included, what was already worked, and to what extent said part was worked.

As is, you have Push day as a tricep exercise with delts and pecs, tricep exercise with delts, another tricep exercise
with pecs and dumbells, tricep exercise with delts and dumbells, tricep exercise, tricep exercise, and traps exercise.
If your triceps are getting that much work, they're gonna fail reps which leads to lowering the weight. If you lower the
weight, the other muscle groups used during that workout will not get pushed as hard.

Think of a routine in terms of percentages - compounds wear the biggest percentage of muscles. Benching is 40% tris,
30% delts, 20% pecs, and 10% other (very rough approximation). If you go to failure, your tris would be at 100% fatigue,
your delts at 75%, pecs 50%, and other 15%. After a 20 minutes, that would be recovered somewhat. By this assumption,
don't OHP directly after because your tris will fail thus under-loading your delts; the exception to this is if your tris are
overdeveloped by comparison to your delts in which case your tris could still keep up without deloading significantly.

Going on the above, do compounds to wear your muscles faster then fill the gap with accessories. The only time you
would want to skip compounds entirely is if you are bodybuilding and specifically want to avoid training certain ares of
your body due to symmetry.

>>37351918
trappy-chan halp

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>>37353719
>>37351918

Looks fine senpai. Though I'm not sure what the hell is a machine curl.
Keep in mind you don't need to do all 5 sets of power cleans with your max. You can count sets with lower weights as well.

Some people prefer doing the bench and ohp before the squat, so see what works best for you.

>>37352007

Looks ok, but I'd switch the row to B and chinup to A.

>>37352038
>>37351728

Why are you squatting on A and deadlifting on B?

>>37352298

Just do the squat. Don't go close to failure, or just ask someone to spot you. I'm sure there are PTs in your gym that can be help.

If the gym has bumpers, just learn to drop them if you fail a set https://www.youtube.com/watch?v=kAZi2qtLMYE

>>37352543

If you're doing it 3 times per week, it's bad.
If you're doing it 6 times per week, it's bad.

Look over the examples on http://fitsticky.com/texas-method for better programs.

>>37350813

Looks fine to me.
You don't need so many accessories though. Make it more concise and focused.

What will happen if I say fuck it and do one of the super high volume sheiko programs instead of an intermediate appropriate one?

>>37353719

Cut the accessories down. As is, you have 24 sets on Day A and 20 on Day B. Ab Wheel would be the first to cut since the inclusion of four
compounds/day would make it unnecessary; the built up fatigue to your abs would be sufficient. After that, Day B would seem more forearm
heavy than Day A, so the Wrist Roller could be cut from B due to significant fatigue already being built during Deadlifts and Dips. With that in
mind, cut curls from Day A since you already ave Benching and Pullups, both bis and tris exercises, on that day. Lastly, change the curls to
3x12-15; going as low weight as 8 is counterproductive due to your center of mass being so far away from your body. It'll cause you to cheat
the fuck out of the rep as opposed to concentrating the weight on your bis.

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>>37353877

You'll wear yourself out for exactly the same amount of gains.

>>37353960

Excellent observation, my man!

>>37353831

I've seen this posted a handful of times; what the image source? I'd like to know if I can relate the article to pic related.

>>37353831
trappy, what can you recommend for someone who recently started HRT? what types of workouts or diets or overall stuff

i'm 5'5 and 100 lbs

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Rate my DUP routine. It's based of Gnucks beginner stuff. Worried it's too much volume

ABxCDxx

A :
Squat 4x6 @70%
Bench 4x6 @70%
DL 1x5 heavy, 2x3
OHP 5RM, 2x3
Leg accessories

B :
Squat 4x4 @80%
Bench 4x4 @80%
OHP 1x5, 2x3
Back accessories (row, chins)

C :
Bench 1xAMAP, 3x3 @85%
OHP 3x8
Chest / tri accessories

D:
Squat 1xAMRAP, 4x3 @85%
Snatch DL 4x3
Back accessories (chins, row)


I found that high frequency training works way better for me than mid or low. Made insane gains doing something similar compare to TM. Also, I'm an intermediate (can add weight weekly). Numbers are 120/205/280/325

>>37354023
>You'll wear yourself out for exactly the same amount of gains.

I thought that higher volume = higher gains (assuming I survive) ?

>>37349255
who is she?

>>37354169
op

beware; as her name suggests, she was born a male

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>>37354023

strengtheory.com/hypertrophy-range-stats-adjustments/

It's obviously not 100% accurate (you won't lose muscle by doing 13 reps, it just takes longer to recover - and it's not as linear as that for compound movements, which put different levels of stress on different muscles), these studies never are, but it gives a good idea.

>>37354051

A lowerbody program like pic related. This one has a lot of stuff, but start small at first. Pick three or four exercises per day initially. And watch videos so you learn how to do them, specially the squats

Wait for a month or so if you just started HRT, and then start to bulk up to get higher bf%. Don't stay skeleton, you want to increase your bf% so that you can get the benefits of HRT (fat will distribute differently because of the hormones, and make you look more feminine - it will go to thighs, butt, face, breasts, etc)

Don't worry too much about diet, just eat good and healthy food, and avoid sugary shit and fast food (only eat those if you're out on a date with someone)
Don't worry about the "food X affects hormone Y" meme, you're on HRT it will literally make zero difference.
Add more vegetables and stuff with fibres to your diet. It not only will improve your overall health and prevent many issues, it will also keep your rectum cleaner for when having sex or doing butt stuff.
Always wash your butt with water and soap after using the toilet. If you're seeing someone at night do brief water enemas too, to stay clean.
Moisturise your skin every day, twice if you can, specially thighs and butt
If you're gonna get a tan, don't overdo it. And use protection when going out in the sun
Laser hair removal for the body and facial hair. Or wax. If you're keeping the hair on your thighs and shins, keep it trimmed
"Bleach" the rest of the body hair, specially forearms, and thighs if you're not waxing them
Use a small amount of makeup. Too much and too frequent makeup can fuck up your skin

>>37354169

Yours truly.

>>37354107

Since it's based off of a beginner regimen, I'm assuming you're a beginner. If that's the case, remove Leg Accessories on Day A; they're only needed
when you hit a spot wherein a specific spot of your legs is clearly lagging either in size (bodybuilding) or in strength (powerlifting). Aside from that, the
weight is extremely low. You should be able to do 70% for 12 reps before hitting failure; while the point isn't to hit failure on every set, you should feel
a bit pushed by the end of the final set, which 70% likely won't do. Up it to 76-8%. Deadlift at 80% and the same rep-range. OHP'ing at 85% for 3 is
fine too.

Per day B, the placement here is dependent on what you do the day before. If increasing the weight on day A, you're not going to be able to get an
effective Squat, Bench, or OHP after going heavy the day before. In this case, you may want to consider making it a very light day (60% 1RM) to work
on form, else-wise it might be too tiring and keep recovery too low. If there is a day of rest placed between Day A and B, then you could keep it as is but
up the weight on Squats and Bench to 82%. A back accessory will also pend on placement; if directly after a heavy A, skip it. If after a rest day, do it.

On Day C, do the AMRAP set after 3x3 at 85%. You might not be able to hit 3x3 after an AMRAP other-wise. Same deal with Squats on Day D.

Something else to think of as an alternative is dropping OHP on Day A then doing ACxBD - the thought process is that you'd be doing 2 Lower and 2
Upper-body exercises on Monday, then doing AMRAP Upper body on Tuesday. Take a break for a day then do 2 Upper and 1 Lower on Thursday then
AMRAP your lower on Friday.

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>>37354261

>you won't lose muscle by doing 13 reps

Well, yeah. That's for reps of 6-7

>>37353831
>Just do the squats.
Ok it can doable in first month with baby weights but after then?
There is no power/squat or curl rack for bring bb up to my back :(

>>37354375

Obviously you're supposed to Power Clean it into a lowbar position.

>>37354261
thank uuuuuuuuu

>>37354375
>>37354397

Really, though. Hack Squats with a Sumo foot position. Extremely similar and honestly easier to learn.

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>>37354261
>>37354326

I meant 13 sets*
kek

But yeah, stay away from 6-7 reps.

>>37354375

Clean & Front Squat
Or Steinborn squat if you wanna be hardcore.

Played around with the squat on Friday - something just clicked. Rather, things slid very nicely. I must be doing something right, first time I've ever woken up with glute doms.

Feels good man :'D

>>37354418
>Steinborn squat

holy shit
but also lol at the end of this video

https://www.youtube.com/watch?v=V5eKgpZobA4

Critique on this routine for someone coming back to lifting after a long time?

ABxCBxA

A
BB bench 3x5
BB row 3x6
OHP 3x6
Incline flies 2x6
Lateral raise 2x8
Close grip BP 6x2

B
Squat 4x5
RDL 3x6
Calf raise 4x8

C
OHP 4x6
BB row 4x6
Incline DB press 3x6
Lat pulldown 3x8
Hammer curl 3x6

>>37354561

Do a full body routine or a 4-day Upper/Lower instead. If you haven't lifted in a while, all you're going to accomplish is an ass-load of DOMS. Aside
from that, two weeks of this would be ABxCBxA ABxCBxA - two days of A in a row. Also, this only has one lower body day in which there are only
7 sets of Quads/Hamstrings and 4 sets of Calves. Don't bother doing low rep calves. Shit don't work, son.

>>37342680
Doing slightly modified SS for 2 months. Added some BW exercises; hypers, pulls, chins, dips, GHRs.
My stats are extremely out of portion.
>Squat 90kg
>OHP 47.5 kg
>DL 90 kg
>power clean 55
>Bench 82.5
As you can see my bench is way too high compared to my other lifts. What to do? Should I switch to something else or keep doing SS?

>>37354931

What does your current routine look like (Day A/B)?

>>37354157
>I thought that higher volume = higher gains (assuming I survive) ?
Basically. Look up greg nuckols article "more is more", he's pretty good at writing these things out.

>>37354157

To a point. The issue is with recovery and diminishing returns. 3 extra sets in some cases results in no extra muscle gain while just making recovery take
longer. If you get enough rest, pushing yourself past the point of diminishing returns is fine to ensure you do properly hit maximal muscle gain. If you push
too hard, you might not be able to recover in time which effectively wastes your time.

>>37354931
A
>squat
>ohp
>DL
>dips
B
>squat
>bench
>hypers or reverse hypers or GHR
>chins or pulls
C
>squat
>ohp
>power clean
>dips
D
>squat
>bench
>hypers or reverse hypers or GHR
>chins or pulls

All lifts have SS set-rep. BW exercises are 3-10-15 depending on exercise, I don't wanna add weight to them. Doing 3 sets of some abs exercises after every session. Working out every second day.

>>37342680
What's your opinion on boogie2988

>>37355137

You're squatting 4 days a week which is keeping it from progressing. As per Deadlifts, they're stalling because you only do them once a
week. SS isn't great as a four day/week program as it was designed for heavy full body three days/week. You should drop Day C entirely
and replace hypers on Day B and D with Deadlifts.

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Noob here, was fucking around and doing whatever for 4 months, switched over and been doing Golden Six for the past 2 months with some additions.

My typical routine looks like:

>Squat 5x6 75kg
>Dumbbell Bench Press 5x6 (x2) 20kg/18kg
>Dumbbell Flyes 3x5 14kg
>Chinups with leg raises 3x6
>Sometimes dumbbell curls 16kg
>Sometimes Arnold Press Dumbbells 16kg

I'm severely lacking in several areas and I'm basically trying to fix and round out my retarded messed up routine, but I don't like having too many things to worry about since I want to do the same things every session.

Suggestions and ridicule welcome.

>>37354418
im new to strength training, ive been plateauing at a 160lb squat. I watched alan thralls video on breaking through plateaus, and he mentioned trying to do 50 squats with no breaks at a lower weight.. can you confirm whether this is proper

>>37355268
>160 lb

fix your form.

Hey /fit/ was wondering if this is an ideal routine for someone who doesn’t have a lot of time. Been doing this for the past few weeks and feel gains but I’m not sure if what Im doing is really optimal.

And I do chest flies and press every workout cause my man tits are flabby compared to the rest of my body. Not even trying to get rid of them just would rather have firm tits then jiggly tits.
AxBxAxx
BxAxBxx

A
DB Incline Bench
DB Incline Chest Flies
Stiff Leg Deadlift
Lat Raises
DB Row
Back Squats
Tricep pushdown

B
DB Bench Press
DB Chest Flies
DB OHP
Deadlifts
Lat Pulldown
Front Squats
Tricep Pushdown

>>37355204

Change the routine to:
-DB Bench 4x6 @ 80%
-Squat 4x6 @ 80%
-Chinups 4xF

Accessories (Pick two; do 3x12-15):
-Leg Raises
-Arnold Press
-DB Curls
-Lat Raises
-Weighted Incline Situps
-French Press

>>37355286
i feel like im getting a bulging disc from it, what would i be doing wrong if that's the case

>>37355302

Read the fucking SS book.

>>37355268
>>37355286

Doing a shit-ton of reps will help you fix your form.

>>37355288

You could simplify this routine by cutting some of the exercises. You'd have more energy for later sets thereby exhausting yourself to the same degree.

Cut Incline Chest Flies, Lat Raises, and Tricep Pushdowns from Day A and move DB Rows to after Back Squats.

From Day B, cut Chest Flies, Lat Pulldowns, and Tricep Pushdowns and move DB OHP to be after Front Squats.

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>>37355294
What's the reasoning behind this?

I'm realizing my problem is more that I pick and mix way too much and dabble in everything instead of following through on fewer things.

I also now realize both my routine and your suggested routine leave me with serious pull deficits, but thanks for the suggestion either way, I'll sit down and spend some time figuring out a smarter solid approach tonight I reckon, it's just hard to boil down and choose sometimes.

>>37354770

Now looks like this

AB off CB off AB off CB off etc

A
BB bench press 3x5
BB row 4x6
OHP 3x6
Incline flies 3x8


B
Squat 4x5
RDL 3x6
Calf raise 4x8

C
OHP 4x6
BB row 3x6
Incline db press 4x6
Lat pulldown 3x8

>>37355302

You're caving your back inwards at the bottom of the rep. Widen your stance, fix your foot angle, and breathe into your lower abdomen
before the rep.

>>37355397
Thanks man so essentially it'd be this? Anything else I should add? I usually have a 2 hours to spare but I obviously dont spend that long in the gym. Thanks again.

AxBxAxx
BxAxBxx

A
DB Incline Bench
Stiff Leg Deadlift
Back Squats
DB Row

B
DB Bench Press
Deadlifts
Front Squats
DB OHP

>>37355399

DB Bench is first because it's an upper-body exercise then followed by a lower. That's followed by Chinups, an upper-body, because you'll have more time
to recover from the first upper. The DB Flyes and Sometimes exercises are Accessories.

The thought behind the main three is that they'll likely be sufficient in gaining full body strength while being simplistic enough to do every workout. The "Pick
Two" Accessory approach will still give you something to throw in pending on how you feel that day while still allowing you to make optimal hypertrophy. Since
you randomly throw exercises in (Sometimes...), I assumed you wanted something to keep you from getting bored.

As per rep ranges, your strength sucks. Training lower reps for the main lifts will help with that. At the same time, you seem only semi-serious about training,
so training specifically for SS like sets would probably bore you - the answer to this is to give you a weight percentage that doesn't completely break you, but
still pushes you to get better at lower rep ranges. The Chinups aren't weighted because I didn't think you'd feel like bothering, but you had included them in
your routine beforehand, so I assumed you liked doing them.

Basically, I thought of a routine to add strength as efficiently as possible around the confines of wanting the same workout every day and only semi-caring about
lifting heavy weights. It was made around the assumption that you have a heavy case of fuck-around-itis.

How to properly do a deload week during TM?

Just go in and lift light weights for the same repsxsets

For instance I'm supposed to be squatting 96kg 5x5 tomorrow but feel like a deload week would do me good.

Should I just drop to something like 70kg and just concentrate on form?

>>37355424
thanks this hurts my back alot less :)

>>37355625
i'd only drop to 85-90kg at the most
you shouldn't need a deload doing texas method style training unless you're coming back from vacation or being sick

>>37355523

Now that I'm looking at it in a list, it looks like a better placement would be:

AxBxAxx
BxAxBxx

A
DB Incline Bench
Back Squats
DB Row
Stiff Leg Deadlift

B
DB Bench Press
Front Squats
DB OHP
Deadlifts

>>37355403

Substantially better.

>>37355706

Went mointain walking today. I'm waiting to see how I feel tomorrow and just thought I'd get a heads up on what to do, I don't want to skip the workout all together

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>>37354418
I'm 6'1'' and weigh 85/86 kg. I weighed 80 in february when I started SL. been stuck at these stats for at least 4 workouts: 67.5kg BP, 90kg DL, 40kg OHP
I have 2 questions:
>can I stop gaining weight, get to a decent bf and keep gaining strength/muscle? I say this especially because eating at a 300-500 surplus doesnt seem to help seem I cant increase weight
>could switching to 3x5 (no power cleans, I prefer rows) help? At that point I'd add chins/dips 2x8 + abs daily

pic related is my shitty skinnyfat body

Is Kinobody's Greek God Program any good, it looks like fun.

A
Deadlift variation 3x3
Bench variation 3x3-5
Squat variation 3x3-5
Press accessory 3x10
Pull accesory 3x10

AAAAAAx

>>37343922
Yes. Your core is your foundation. When your core is strong you will have an easier time with a lot of other exercises. In fact, you shouldn't have isolation as the only weightlifting you do. You will have a few muscles that are way stronger than the rest of your body, and that can throw off posture and cause joint pains. Include compound exercises.

>>37356184

>A
>Incline press: 4-6, 6-8, 8-10 (3 min)
>Shoulder press: 4-6, 6-8, 8-10
>Lateral raise: 12, 10, 8, 6, 6, 6
>Skull crusher: 12, 10, 8, 6, 6, 6 (15 s)
>Cable flies 12, 10, 8, 6, 6, 6, 6
>Calf raise

>B
>Weighted chin up: Max 4-6, 6-8, 8-10 (3 min)
>Incline dumbell curl: 4-6, 6-8, 8-10
>Deadlift: 4-6, 8-10, 10-12
>Reverse back pull, cable row: 12, 12, 10, 8, 8, 6, 6 (15s)
>Cable rope curl
>Calf raise

This routine is beyond shit. It's nothing but Upper-Body with one (Deadlifts) lower body exercise and Calf Raises. No percentages are
given for working weight, and progression is unclear. It's a Chest, Shoulders, and Tris split with nothing else. I'm frankly surprised Kinobody
has any muscle mass past noobgains if he follows shit like this.

>>37356092

You can gain muscle on a cut, but it's sub-optimal and slow. Slightly easier when recomping, but not by much unless you're autistic about
eating. Your best bet is hitting maintenance on workout days, +300 on rest days, and -500 on second-in-a-row rest days. Per your lifts, they
seem too low to start stalling. Switch to 3x5 for a week. If no change, deload to 50% of your 1RM and do sets of 15-20. It might be something
off with your form and high rep sets will help find it. Get a PT to watch you or get videos.

>>37342680
Is my intermediate bodybuilding routine i made shitty?
ABCACxx
ABCBCxx
A
OHP 3x5 SS DB OHP 3x12
Bench 3x5 SS Pec Flies 3x12
Lat Raises 3x12 SS BB Shrugs 3x12
Incline Bench 3x5 SS Tricep Ext 3x12

B
Rows 3x5
Weighted Pullup 3x5 SS Facepulls 3x12
Lawnmower Rows 3x12 SS Hammer Curls 3x12
Lat Pulldown 3x12 SS Chinup 3xF

C
Squat 3x5
Leg Press 3x12
Deadlift 3x5
Seated Calf Raise 3xF
Hanging Leg Raise 3x20
Decline Weighted Situps 3x20
Plank 1xF

>>37356476
I mean, I wouldnt cut a lot, like 1 or 2 kilos tops and just keep it there. I just hate that little gut.
Would mantaining and eating below a gain-weight surplus be equally sub-optimal?
I'm pretty OCD about my diet, how does recomp work?
Is IIFYM accurate? It tells me my TDEE is around 2300 kcal

I'll DEFINITELY switch to 3x5, 5x5 is just too much. And I'll make it a priority to increase weight as often as possible, even if that means failing a few sets. I know I've been holding on out of fear, especially on the 2 presses.
I think my form is okay, gotta keep in mind that I've always been pretty weak (tall and skinny).
thanks

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What do you think about ICF? I didn't know who this Blaha dude was when I started... he's a nutjob desu but its a good enough program right? I find the arm+core accessory work fun.

>>37356476
just wondering, why maintenance on workout days, +300 on rest and -500 on 2nd rest?

gimmie a good greyskull lp.

>>37356675

Yes. Why superset OHP with OHP? Switching to DB doesn't make that much of a difference aside from making you focus on stabilizers. Also, this
routine would make you that asshole that hogs all of the dumbbells.

Bodybuilding is about accentuating your physique; you find what needs to be bigger, and make it bigger; find what's too big, and neglect it. For that
reason, gaining muscle everywhere can be counterproductive once you hit a late-Intermediate and especially an Advanced tier. Powerlifting status/ability
is ranked by lifting numbers; Bodybuilding is by muscle mass. Accessories exist in this sense to keep you from growing muscles in the wrong areas. By
those confines, Bodybuilding routines are impossible to create as a one-size-fits-all.

My point is, if you're not near the final 15% of your maximum muscle mass natural, just do a regular Full Body routine or Upper/Lower 4 day split both
with two or three compounds and one or two accessories. Otherwise, you'd know what's lagging and by the time you're within 15% of your max, you'll
have enough experience to create a non-shitty routine. Volume is paramount, and hitting failure will be common.

Easiest way to do the above is:

(3-Day AxBxCxx)
Day A:
3x10-12 @70% Bench, Squat, OHP, Accessory
Day B:
3x10-12 @70% Squat, Bench, Deadlift, Accessory

(4-Day ABxCDxx)
Day A:
3x10-12 @70% Bench, OHP, Accessory
Day B:
3x10-12 @70% Squat, Deadlift, Accessory
Day C:
2x10-12 @70% OHP, Bench, Accessory
Day D:
3x10-12 @70% Deadlift, Squats, Accessory

The Accessory would be for whatever's lagging; common would be arms/delts, so you could do Curls and Lat Raises or whatever is appropriate for
what you find lagging. Generally, stay away from doing a lower accessory before Day B and D though; it'll reduce your lifts for Squats/Deadlifts.
Aside from that, add +5 to your Bench/OHP and +10 to your Squat/Deadlifts each week then drop it to 2.5/5 once you can't hit 10 reps.

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3-day split
ABCxABCxforever

A - Tits/tris
Tits:
1x15 flat bench warmup
12/10/8 flat bench
12/10/8 incline bench
12/10/8 decline bench
2x10 cable flys (flat)
2x10 cable flys (decline)
2x10 cable flies (incline)
Tris:
12/10/8 skullcrushers
2x8 weighted dips
2xf normal dips
12/10/8 pushdowns
12/10/8 one-arm pushdowns (cable)
12/10/8 behind the head seated dumbbell tricep extensions

B - Back/bis
Back:
12/10/8/6/8/10/12 deadlifts
12/10/8 bent-over rows
2x8 weighted pullups
2xf pullups
12/10/8 seated low-rows
12/10/8 lat pulldowns
Bis:
12/10/8 barbell curlz
12/10/8 hammertime curlz
12/10/8 reverse curlz
12/10/8 rope cable curlz
1 set of home runz

C - Legs/shoulders
Legs:
12/10/8/6/8/10/12 squatz
12/10/8 quad entensions
12/10/8 ass curlz
20/15/10 calf raises (3 sets feet close, 3 sets feet apart)
3x15 dumbbell lunges
Shoulders:
12/10/8 seated dumbbell presses, supersetted with front raises (12/10/8)
12/10/8 standing barbell press, supersetted with lat raises (12/10/8)
12/10/8 arnolds
12/10/8 dumbbell shrugs

i do abs every once in a while, but haven't done steady cardio in like 2 years

if i hopped back on the cardio train, i'd be ripped as fuck, but one of my knees is fucked and it hurts to run

r8 mi routine that i kind of follow loosely for the most part

>>37356766
>>37357121

I'm 6'2" and weigh 200 at 12%; my TDEE is 3000 on a sedentary day. If you want the most accurate measurement, take http://scoobysworkshop.com/calories-burned/ and
calculate what you do per hour then take http://scoobysworkshop.com/accurate-calorie-calculator and average the Katch and Cunningham measurements.

Per recomp, you eat more when your body is building muscle and eat less when it's not. The reason for Maint on workout, +300 day after, and -500 on second-in-a-row rest
days is because you build muscle for 36 hours after working out - http://www.ncbi.nlm.nih.gov/pubmed/8563679, so presumably the day you rest after working out is infinitely
more important more bulking calories. On second rest days, you likely wouldn't be in an anabolic state, so cutting slightly would be fairly safe.

>>37357081

SL on Day A with a metric shit-ton of accessories. Looks like too much volume and Day B has two heavy lower compounds followed by half a million upper body exercises
in a row. You could make muscle and strength with it, likely at a similar rate as other beginner programs, but you're not making more despite an extra hour in the gym.

>>37357246
Thanks for the advice man, you sound really knowledgeable. Gonna go with the 4 day one.

A
>Squat 3x5
>Bench 3x5
>Deadlift 3x5
>Pullup 3xF
>Cable crunch 3x10
>DB Curl 3x8

B
>Squat 3x5
>OHP 3x5
>Clean 5x3
>BB Row 4x6
>Dip 3xF
>Facepull 3x8

AxBxAxx
BxAxBxx
Lifting for about 4 months

>>37356476
The routine has leg specialisations that include squats. I think I might try it for a bit at least. I won't go to the gym if I don't enjoy it so I might aswell find a fun routine and stick to it

>>37357356
U have a shitload of redundant exercises that are basically the exact same thing

>>37357081
I did it for a couple of months when I'd just started out and I didn't know any better.

I made progress on it at first, and I think anyone who does it will. When you're a novice you make progress on literally any routine for the first few weeks.

However, the volume and sheer number of lifts in ICF is totally unnecessary for a novice and you'll stall hard quite quickly - much quicker than you would on a program like SS.

I quite quickly got to a point where I literally couldn't progress on any of the major lifts, and no amount of deloading helped at all. Then I switched to SS and was able to make progress at every workout again until I got to the point where my noob gains finally dried up.

Looking back, I wish I'd just done SS to begin with.

>>37357401
>>37357081

On second thought, I think the point of so many fuckin' accessories is to burn more calories so you can eat more ice cream.

>>37357356
See >>37357246

You can definitely gain muscle doing this routine, it's just that you likely wouldn't gain muscle at a faster rate. I'd get bored as shit doing 32 sets
on Day A. Keep in mind, this is coming from a fucker that did 8 Hour Arms, and I'm glad I did, 'cause it taught me shit. In my experience, my
working weight drops significantly after hitting failure for 8 sets. After 12, it drops again, then stays roughly the same. This means that I was just
wasting my time after the first hour; my arms didn't break down more after 12 sets to failure.

Assuming you do two compounds, that'll count for 6-8 sets right up front. Effectively, 8 sets to failure on a body part will nearly always ensure
muscle growth after which you receive diminishing returns. At 12+, you get nonexistent returns (in my experience).

What's a good powerlifting routine for hypertrophy?

>>37357494
lifting is stress relief/a time killer for me

i take it like 50% srsly

>>37357526
i might look into this for the future

>>37357462

>Deadlift 1x5

My bad

>>37342680
A:
Squat 6x6
Lunge 3x10
Deadlift 6x6
Pendlay row 4x10
Pull up 3x10
Biceps.

B:
Bench 6x6
Incline press(either bar or bell) 4x8
Dumbbell press(whatever variation)3x10
OHP 3x8
Lateral Raise
Tricep pushdown for amrap
Ab circuit.

Previously I've done beyond 5/3/1 for 1½ year.

>>37357246

>recommending 3x10-12

Fucking dropped.

If I do a PPLPPLx routine does that mean I lift heavy one day and light the other? For example if I Push on monday and do Bench Press 3x5 + OHP 3x10, do I do Push on thursday and go Bench Press 3x10 + OHP 3x5?

>>37357401
ok the first one gave me a RMR of 2010
the second one averaged 2700.
do you mean that 2700 is maintenance? I've been averaging around 2800 in these 3 months

>>37357716

If you do a PPLPPLx routine that means you're wasting your time and no one fucking cares what you do.

>>37357737
So whats a better alternative?

>>37357559
squats 10xf

Bench 10xf

Deadlift 10xf

What do you think about Paul Carter and his programming?

I just can't get over that big bodybuilders train exactly opposite of what /fit/ recommends. A friend I haven't met in 6 months showed up yesterday, with huge arms. I've trained longer with worse progress, and I'm starting to think that no one actually know anything about how the body actually work

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>>37357716

Look at the examples on http://fitsticky.com/texas-method

>>37357672

How do you plan on progressing with this?

>>37357559

Anything with decent volume for an intermediate lifter.
If you're novice just do SS.
See the sticky http://fitsticky.com/novice-programs

>>37357462

Looks fine.

>>37357156

http://fitsticky.com/novice-programs

>>37357081

Polished turd.
Do a good program instead http://fitsticky.com/novice-programs

>>37356675

The exercise selection is ok, you just need a better progression plan.
See the examples on http://fitsticky.com/texas-method at the bottom of the page.

Don't switch everything to 10-12 reps unless you want to get stuck lifting light weights forever and never progress. There's no benefit to switching to 10 reps when it comes to hypertrophy.

>>37356290

Read the "Routine tips" section on http://fitsticky.com/novice-programs

>>37355625

Don't deload the intensity day, just cycle the reps down. See the example on http://fitsticky.com/texas-method

For volume day or light days, you can deload just fine for however much you prefer.
A 26kg deload sounds excessive, though.

>>37355967

Just eat well and get good sleep. That should be more than enough to get you ready for tomorrow.
If you feel week during the warmups, just squat with 82-86kg or so.

>>37357844
>If you're novice just do SS.
I'm a late intermediate interested in powerlifting, but I need more upper body size.

>>37357717

Take the "Calories Used By Exercise:" from each activity and add it to the 2010 that you got from averaging the others.

>>37357674
>>37357559

Hypertrophy will occur mostly regardless of rep-range with volume being more important towards gaining muscle. Volume is the
amount of sets and the percent each set gets to failure. Training higher reps has its place though; getting a pump is encouraging
- lets you know where you'll be in a couple months. Higher reps is less dangerous. Lets you focus on form more too. Aside from
that, the rest times are not as important which results in a faster workout, not to mention less time between sets means more
likely to come to/close to failure which in turn means more volume and more hypertrophy.

>>37357462

Looks good, although Cable Crunches/DB Curls are a bit redundant on Day A, and on Day B, Dips/Facepulls are somewhat
redundant. Dips upright are a tricep exercise and at an angle they become a pec exercise. BB Rows do both of those, so you
may want to cut Rows or Dips from B and remove Facepulls (covered by OHP and Row/Dips) then on Day A cut DB Curls and
Crunches, although whether you'd want to keep Crunches would depend on current ab development.

>>37357672

You'll likely have to deload the weight by 3% on the last three sets for 6x6. Other than that, swap Deadlift and OHP then move
them to slot 2. The accessories may be a bit much.

>>37357844
In the sticky it says "Greg Nuckol's General Intermediate Program (Powerlifting specific)" Should be Nuckols'. Fix it pls. ree

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>>37357837

Bodybuilding as a sport pretty much requires PEDs.
That's why their training is so different - most people on /fit/ are natural lifters.

Regardless, if you look into oldschool bodybuilding, you'll find that their training wasn't so different. It was just strength training with lots of volume and isolation.
Nowadays it doesn't include much strength training, because it's pointless for them and just increases the risk of them getting injured, as tendons and stuff don't recover as fast as muscles when on PEDs (even with the huge amounts of HGH they take) - and they wouldn't be able to handle so much volume and frequency with heavy training.

But you'll find that there are still plenty of BBs who still do strength training. (phd) Norton (phd) is a good example.

>>37357868

Anything with decent volume for an intermediate lifter.
Go with Sheiko large load if you can handle it. Or Mike T's Project momentum, if you don't mind eating a fuckton and feeling reckt from training.

Is the hate towards PPLPPLx justified or just another meme by chubby kids?

>>37357997
It can be good if done right, but most people are really bad at programming it because they try to do so much. Also training 6 days a week for 2x a week frequency seems retarded to me. You can compress it into an upper lower.

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>>37357934

Fixed.

>>37357933

>Higher reps is less dangerous
>Lets you focus on form more too

Where does this meme come from?
High reps is far worse for focusing on form and puts you at higher risk of injury.
Motor coordination is a lot worse after 6-8+ reps. Stabilization is a lot worse after 6-8+ reps. Breathing is a lot worse after 6-8+ reps.

>the rest times are not as important

This has nothing to do with rep ranges, just with weight.
If you're doing heavy training with high rep ranges, you'll still prefer longer rests.
If you want quick rests, just don't use as much weight or do backoff sets instead of sets across.

>not to mention less time between sets means more likely to come to/close to failure

This has nothing to do with rep ranges. You can do the same thing with heavy doubles.

>>37357997

It's good if you're on PEDs. Which is the intended target audience of such type of training.
It's a waste of time if you're not. Use a more sensible split in that case, like PPLxFxx ULxULxx or PPLxULx.
If you just began training, go with fullbody. The higher frequency will be better, as your body isn't adapted to volume yet.

Do this after SL, good?

A: Chest and Triceps
- Bench Press -- 3x3-5
- DB Bench -- 4x8-12
- Incline DB Press -- 4x8-12
- DB Flyes -- 4x8-12
- Tricep Pressdowns -- 4x8-12
- Skullcrushers -- 4x8-12

B: Shoulders and Biceps
- Standing Military Press -- 3x3-5
- Arnold Press -- 4x8-12
- Front Laterals -- 4x8-12
- Side Laterals -- 4x8-12
- Rear Laterals -- 4x8-12
- Barbell Curls -- 4x8-12
- DB Curls -- 4x8-12

C: Back
- Deadlift -- 3x3-5
- Bent Over Rows -- 4x8-12
- Lat Pulldowns -- 4x8-12
- Good Mornings -- 4x8-12

D: Legs and Abs
- Squat -- 3x3-5
- Leg Press -- 5x15
- Leg Curls -- 5x15
- Calf Raises -- 4x12
- Ab Wheel -- 4x12

AxBxCxD

>>37358070
no

>>37357933
ok all the activities amount to around 530ish cals, so that would be ≈2550.
(btw 2010 is not the average from the 2, that was 2700, 2010 is my rmr according to the first site. did you just miswrite or am I missing something?)
oh well, so I shall use 2500 as my tdee. 2500 on workout days, 2800 after, and 2000 2 days after.
thanks

>>37358070

No.
Look into
http://fitsticky.com/intermediate-programs
http://fitsticky.com/texas-method
instead.

>>37358099
I've only got freeweights (BB + DBs) would I just remove all the machine work or substitute?
pls respond

>>37358099
I will, but why is >>37358070 a bad decision? Just so I know for future, when/if I decide to make my own program for myself.

>>37358126
It's a split. Natties need more frequency.

>>37358163
Even if I'm going for hypertrophy rather than size?

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>>37358126

Read the "Routine tips" section on http://fitsticky.com/novice-programs to start with.
It will answer most of your questions.

There are many good websites and books giving info on programming. If you wanna make your own program, try giving them a read, doing some research, and looking into what other programs have and do.

If you wanna read on programming, there's:

Practical Programming for Strength Training by Rippetoe and Baker
Science and Practice of Strength Training by Zatsiorsky and Kraemer
Supertraining by Verkhoshansky and Siff
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Everett
Weightlifting Programming by Takano

These are the major ones that are available in english (Sheiko has very good books but they're all Russian-only for now).
Then there's of course the specialised books, stuff like Lascek's Texas Method books or 5/3/1 books, among many others.

For websites you can also give a look at http://strengtheory.com

>>37358122

What machine work?
You don't really need anything besides free weights, just pick a good program.
If your program has machines you can just substitute those for free weight variations of the same thing.

>>37357844
I'm the 6x6 person.
I plan on increasing weight every 1 - 2 weeks.

>>37357933
I do A and B twice a week. One day is heavier on squat and one day is heavy on deadlift.

Press day nevery changes.

I also do 3x5 dips and pull ups together with glute activation as warm up.

>>37358177
lol sorry i mean rather than strength**

>>37358186

Add some DUP, alternating in volume and intensity through the week.
It will make progression easier, and will help keeping your body from simply adapting and not bringing in results.
You don't wanna keep doing the same thing all the time, your body will simply start responding less to the stimulus after a while.

>>37358187
Yes. Muscle protein synthesis is only elevated for 24-48 hours post workout. After that, you're done growing and you need to stimulate that muscle again. With a split, you're missing out on a lot of growth.

>>37358236
So something like Texas Method or a PPL would make more sense?

>>37358252
Texas method is better for someone who just got off a beginner program so yes.

>>37358053
>>37357933

I went over it in a different Routine General, so it'd be a rehash. Went on for a while and led nowhere. To those interested in my reasoning, I'd much rather drop 150 lbs on my chest than 240. 15 slow reps with baby weight burns just as much as 5 heavy done explosively. Breath/endurance isn't an issue, and the last time this was argued, the infograph
seemed to be comparing 80%+ at 5 reps vs 80%+ at 20. Coordination gets worse the closer you get to hitting failure, and smaller weights facilitate smaller increments towards
failure, hence form degradation. Even still, said degradation with a low weight is less likely to cause injury than degradation with high weight.

For rest times, the point is solely volume as opposed to strength. ATP would not need to be completely restored thus smaller rest times, while still resulting in less weight pushed,
would still amount in equal volume. Applying this to heavy doubles, I personally would not enjoy hitting 240x2 followed by a two minute rest and another 240x2. On the otherhand,
I could much more easily recover from a 180x10 within two minutes despite both using similar extrapolations from a 1RM of 265 (1RM - 3%).

why are people taking fitness advice from a mentally ill man that does not even lift again?

>>37358217
That makes sense, somehow.
When I ran 5/3/1 I'd do a couple of cycles with additional volume like 2 extra sets at topset weight, then the following cycles I'd do higher intensity by lifting a couple of hard singles after work sets.

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>>37358280

>I'd much rather drop 150 lbs on my chest than 240

You shouldn't be dropping a bar on your chest regardless of the weight you're using.

>15 slow reps with baby weight burns just as much as 5 heavy done explosively

Not the same benefit.
Explosive concentric is important for hypertrophy and strength development.
Slow concentric means less muscle fibre activation.

>Even still, said degradation with a low weight is less likely to cause injury than degradation with high weight

Heavy weights don't have anything to do with rep ranges.
Weight X can be heavy for 10 reps. Weigh Y can be light for 5 reps.
Look into Sheiko programs and you'll see plenty of low-moderate rep range work with lower weights.
Low reps doesn't mean heavy weights.

>ATP would not need to be completely restored thus smaller rest times

This has nothing to do with reps, simply with weight.
Heavy sets of 10 will require just as much rest as heavy sets of 1, if not more.

>I personally would not enjoy hitting 240x2 followed by a two minute rest and another 240x2. On the otherhand, I could much more easily recover from a 180x10 within two minutes

You would just fail before 10 reps when using 180kg for the second or third set.

>>37358177
>Was gonna post this the other day before my internet died. Gonna post it now 'cuz I'm an asshole that doesn't want 10 minutes going to waste.

Reason why 6 days splits are often non-optimal
http://www.ncbi.nlm.nih.gov/pubmed/8563679

Muscles build for 36 hours after lifting; for the first 24 hours, protein synthesis peaks; for the next 12, they decline back to base. Your muscles are still
gonna grow at the same rate regardless of whether or not you workout between hours 25-36 of synthesis, so most agree that you should just skip it
since the increased recovery time usually trumps the slightly increased protein synthesis time.

Example:

Workout 6 days a week:
-168 hours spent creating muscle
-162 hours spent resting
-6 hours spent working out
-72 hours post workout during pre-existing protein synthesis

Workout 3 days a week:
-108 hours spent creating muscle
-165 hours spent resting
-3 hours spent working out
-0 hours post workout during pre-existing protein synthesis

Using the above, you spend 60 more hours creating muscle, but you miss out on 72 hours of protein synthesis wherein your muscles did not finish
building. You're possibly wasting 12 hours of time by training full-body 6 days a week. 6 day splits are really only useful if:

1) You're training Upper then Lower ABABABx thus giving each section 36 hours to rest
-The downside being that programming a strictly upper/lower is difficult and including exercises that work lower on upper day impedes 36 hour rest

2) You have enhanced recovery time and can build more muscle/require shorter rest than 36 hours
-The downside being that this is unlikely unless especially gifted or using steroids

>>37358331

I'm not mentally ill.

>>37358389

Not gonna bother arguing today. Doesn't tend to go anywhere. At this point, I'd think both of us have listed our knowledge on the topic, and if someone
cares, they'll read each and come to their own decision. In all seriousness, thanks for being a helpful trip.

>>37358543
Finally we have someone other than trappy.

>>37358630

Not really. Bored as shit today and I'm about to take a shower where I'll do my weekly full body shave and hair cut.

What is the recommended volume per bodypart on a weekly basis? Is this link correct?
http://www.aworkoutroutine.com/optimal-workout-volume/

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>>37358543

Don't get me wrong, I'm not here to argue with you. I agree with almost everything you post.
We just have different opinions on the whole rep range thing.

And it's good to have someone else also helping.

For the whole 6 days per week debacle, it's important to note that protein synthesis isn't the only part of recovery (specially if someone is doing heavy training, which most people are).

Not only that, but no matter how much you try to split your training, compound movements are never an exact split.
For instance,
you use your chest during rows and specially during chinups/pullups
you use your entire back, legs, and hips during deadlifts (which means PPLPPLx often doesn't give rest for one of those)
you use your spinal erectors during squats
you use your traps during OHP, rows, chinups/pullups, etc
you use your chest during OHP, and your shoulders during Bench, including closegrip and incline, and dips. (which means the chest+triceps and legs+shoulders split 6 days per week doesn't give enough rest for those) You also use your triceps on all of those.

etc etc etc

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>>37358731

There's no such thing.
Depends on your level of advancement (novices need less, advanced lifters need more), the intensity of your workouts, how much you're eating, your work capacity and volume tolerance, and your own genetics.

But regardless, if we're talking about what works best "on average", that article is still missing the point.
Reps is one of the least important things when you're calculating total volume.

Here's some good articles:
http://strengtheory.com/the-new-approach-to-training-volume/
http://strengtheory.com/hypertrophy-range-stats-adjustments/
http://strengtheory.com/hypertrophy-range-fact-fiction/

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>>37358731

>>37357933

Any suggested movements to incorporate?

>>37342680
trappy, can I add you on wechat? I don't want to post my id here because it's my full name.

>>37359025

Which post were you?

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I have been lifting for a few years doing the body-part-per-day routine and am looking into weekly programming in order to continue progressing. I am having a hard time fitting all the exercises I want to do into the week while still allowing adequate rest for recovery.

Below is my attempt at designing a program-- it was developed after reading The Texas Method Part 1. If someone will have a look and let me know about anything that is likely to be an issue, it would be much appreciated. My biggest issue is that volume day is going to leave me outright exhausted as it is here now and it does not have a chest workout at all-- I just dropped that after Intensity day all by itself. Better to train chest heavy on light day? Somewhere else?

Sunday (Volume)
5x5 hack squat
5x5 overhead press
1x5 deadlift
5x5 dumbell power cleans

Monday (Assistance)
5x5 skullcrushers
3x10 reverse flies
3x8 lateral raises
abs

Tuesday (Light)
3x5 hack squat
5x5 overhead dumbell press

Wednesday
rest

Thursday (Intensity)
1x5 hack squat
1x5 deadlift
1x5 overhead dumbell press

Friday
5x5 bench press
5x8 dumbell chest flies

Saturday
rest

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>>37360332
Fuaaa, don't have any lats in there either.

Friday
5x5 bench press
5x8 dumbell chest flies
3x8 pull-ups
3x8 bent-over rows

>>37343640
holy shit this video. This girl, if thats his daughter or whatever will one day be an olympic lifter. his mobility is something that can't be achieved by mere mortals.

only a god has a body that capable yet powerful.

tfw his bones structure is near perfect
tfw perfect proportions for these movements
tfw genetically engineered for this
tfw now has an offsping with good if not better genetics now

tfw shes 5 here and is already learning perfect technique from a true master of the art. I swear to thee, /fit/ that I will be the one to find that girl and breed with her.

I will breed with her until she cannot have any more offspring - I will use her body for pure reproductive purposes and disregard the soul within it. I will have hundreds of offsprings.

They will all CARRY MY NAME AS THE GREATEST SQUATTERS IN THE WORLD

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>>37360870

> she is 5 years old
> I will breed with her until she cannot have any more offspring

About right, I guess.

>>37342680
I'm about to switch to candito after 7 months SS+accessories and why does the program include such little vertical pressing? Can I do OHP as my shoulder exercise and as one of my optional lifts?

JOIN THE FUCKING GAME RRREEEEEEEEEEEEE E E E E E E E
JOIN THE FUCKING GAME RRREEEEEEEEEEEEE E E E E E E E
JOIN THE FUCKING GAME RRREEEEEEEEEEEEE E E E E E E E
JOIN THE FUCKING GAME RRREEEEEEEEEEEEE E E E E E E E

>>37354326
What is it about 6 and 7 that make no muscle growth?

>>37363056
thatsthejoke.jpeg

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Someone explain to me what these percentages mean?

And what can I replace Power cleans and Power snatches with?

Also the progression on the other exercises?

I've been doing SL5x5 for about 6 months now and I feel I'm ready to change my routine.

I'm torn between doing either the Fierce 5 routine or /fit/'s Greyskull LP as described on fitsticky.com

What would be the wiser choice?

im in need of new routine, i need my bench and ohp to go up in numbers

A1B1xA2B2xx

A1:
flat bby press 3x5
ohp 5x5
incline press (db or bb) 4x8-10
lateral raises 4x20
skullcrushers 3x12
leg press 5x15

B1:
bby row 3x5
narrow grip pulldowns/pullups
facepulls 4x20
ez bar curls 3x12
hammercurls 3x12
leg curls 4x15 (superset with anything from above)
hanging leg raises 3x20

A2:
ohp 3x5
flat bby press 5x5
flat closegrip bby press 3x10-15
chest flyes 4x15
rope pulldowns 3x12
leg press 5x15

B2:
weighted chins/pulldowns 3x5
bby row 5x5
hammercurls 3x12
shrugs 3x20 (i dont even know why i do them, for the forearms probably)
reverse curls 3x12
leg curls 4x15 (superset with anything from above)
hanging leg raises 3x20

no diddy or squats because spine degeneration (inb4 try this or that, tried everything, only leg press, leg curls and leg extensions are painless)

>>37363122

Percentages are for volume days, so it's 80%-90% of your heavy day. So if you did OHP 3x5 for 60 kg, on D, you'd do it for 54 kg on B.

I think there's alternatives without power cleans and power snatches on the fitsticky.com website.

Progress on other exercises are: you start with a weight you can do 8 reps on, and then try to increase reps workout to workout until you hit 12 on all three sets, then you increase the smallest amount possible and start over at 8 reps.

>>37363246

GSLP.

>>37364089
I bet you haven't tried machine squats

>>37364208
Thanks!

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I need a small routine /fit/

>184cm/ 6'0
> around 89kg/196lbs
> around 25% bodyfat (iIthink)
> 19 years old

I started from 95-97kg/210-213lbs, am doing myfitnesspal. Got to 88kg at one point but feel I'm slipping up the last few days.

>1500cals
>barely move during the day (pic related)

I've been trying to do some pushups, can do around 10 with hands around side (like instructions on youtube), so more tricep than chest.

>have done ice cream fitness 5x5 in the past, got to 2 plate squat, but bench remained weak
>tfw gyno

>Can finally do 1 pullup and 3 chinups from standing position(not hanging)

>shoulders are small, hips are wide
>doing shoulder flys with dumbells

Anything other than pushups/pullups/chinups/flys for me to do? My priority is losing weight + becoming strong.

>tfw I just want to be able to win in a fight with my little brothers one on one (one is 18 and one 15, fuck me...)
> tfw I'm pathetic

>inb4 bulk
(this has been recommended to me ironically by people who were legit "in shape"(a guy who competes/d in boxing))

I try to eat healthy
So far I've had as breakfast:
>2 weetabix with milk
> some avocado and papaya

>>37360332
>>37360748

You're going to have a hard time doing full body 5 times a week, even if you have light days. Full body doesn't lend itself well to that structure. It might be easier for recovery
to put one Monday exercise on Sunday and the rest on Tuesday.

>>37361061

Not sure which program you intend to do, but Candito's probably more concerned on powerlifting numbers which will always be highest with Squat and Deadlift. OHP would
likely be fine as an assistance exercise.

>>37363056

It's a meme, Jack.

>>37364089

If you want your Bench and OHP to go up, Bench and OHP more. It should probably be based on:

A1:
-Bench >80% (Heavy)
-OHP <50% (Form; not to Failure)
-Bench Accessory
-Lowerbody Exercise (ie. Squat)
A2:
-OHP >80% (Heavy)
-Bench <50% (Form; not to Failure)
-OHP Accessory
-Lowerbody Exercise (ie. Deadlift)

B1:
-OHP >80% (Heavy)
-Bench <50% (Form; not to Failure)
-OHP Accessory
-Lowerbody Exercise (ie. Deadlift)
B2:
-Bench >80% (Heavy)
-OHP <50% (Form; not to Failure)
-Bench Accessory
-Lowerbody Exercise (ie. Squat)

>>37364914

I mistyped those. Should be A1, B1 and A2, B2 as opposed to being listed as A1, A2 and B1, B2.

>>37364810

You're cutting too hard. Read this http://www.ncbi.nlm.nih.gov/pubmed/15615615. Based on the stats given, you should be cutting at a 1500 deficit max then decrease the deficit by
100/week. This means that your deficit 5 weeks from now should be 1000. Aside from that, I'd recommend a refeed at +1500 over maintenance. As a former fatass myself, it took a
while to learn it took me 19 years to become fat, so I'm not going to get back there overnight. That refeed will mostly just restore glycogen. You'll likely look better and less depleted
afterward, and your lifts will go up slightly. Aside from that, just continue with a novice routine that isn't Ice Cream fitness.

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>>37358794
just stopping by to say ily

>>37365017
a TDEE calculator says my maintenance is 2172

>you should be cutting at a 1500 deficit max

you mean 500?

So I'd have to do 1700 for my first week, and I'll be on 1200 on my 5th week

That's seems like a harder cut than now

And 3600 for cheat days? That's just crazy, I'd prefer to do ~2500 once a week/once two weeks with 1500

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is this any good?

>>37365621
You wouldn't be able to OHP properly after doing BP.

>>37365621

no

>>37365575

Assuming you workout 3 days a week for an hour to an hour and a half, your TDEE should be at least 2800-3000. You mentioned being 25% body fat
at 88kg; the way I worded it was kinda shit:

>you should be cutting at a 1500 deficit max then decrease the deficit by 100/week

You shouldn't cut more than that, and you'd likely be better upping your calories to a 1000-1250 deficit for the first week then going lower to stave off
muscle loss. As per refeeding, the point is to restore glycogen. Since it reads like you've been cutting for a long period, and fairly hard at that, it's
quite possible that you're glycogen depleted. Carbs restore glycogen. At this point, a carb heavy day wouldn't likely result in tons of fat gained, just
carb loading. Personally, I don't like cutting for more than four weeks at a time without a major refeed. It's easier to lose fat than rebuild lost muscle.

>>37365660
>Assuming you workout 3 days a week for an hour to an hour and a half

I don't, I only do pushups/pullups/chinups

I feel pretty satiated, but I understand it would be too less if I would go to the gym

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>>37347587
Help me on this for fuck's sake

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Can I add Dips, DB Inclined press, Calf raise, Shrugs and maybe lat pulldowns on this one?

I don't have a routine and I have no idea where or how to get started

>>37364914
>>37361061
I'm considering candito linear progression strength and control program. I'm okay with my OHP being weaker than my other lifts but I would like more shoulder volume so would it hurt to have OHP as one of my optional lifts?

>>37365976

Literally in the OP.
http://fitsticky.com/novice-programs/
http://fitsticky.com/how-to/

If I wanted a moderate amount of power and mostly endurance, and decent looks, would would
A:
Curls 1x12
Dumbbell press 8x3
Curls 1x12
Abdominal press 8x3
Curls 1x12
Leg press? Maybe bike 5k?

B:
Shrugs 1x24
Bent over rows 8x6
Shrugs 1x24
Lateral raises 8x3
Shrugs 1x12
Run/jog 5k

>>37365976

Have you tried the dancing fucking dinosaur?

>>37365987

OHP isn't mandatory to increase your powerlifting numbers, it's just a great accessory to Bench. Specifically, it assists in developing tricep and delt strength. If you find
your pecs failing first, or you notice your tris not being an issue during the lift, you may be better off replacing OHP as an accessory with something else.

>>37365926

There's more than enough volume in that routine. If you were to place them in, I'd recommend doing it as a replacement for existing exercises. Replace Rows on Day B
or D with Dips, Cable Crossovers with Lat Pulldowns, Facepulls with DB Inclined Press, and superset Rows with Shrugs. I don't believe in Calf Raises.

>>37365621

It's fine for a PPL, although you could easily simplify it down to four, five max exercises per day and still notice the same amount of hypertrophy.

>>37365871

I wouldn't go lower than 1750 then.

>>37347587
>>37365910

Not many here will recommend a split, likely hence no answer.

>>37366233
Forgot to write out ABxABxx

>>37366233

If you want Endurance, do cardio. If you want Strength, do strength training. If you want Charisma, roll a bard.

A:
Squat 3d5 @80%+5
Bench 3d5 @80%+5
Deadlift 1d5 @80%+5
Arm/delt Accessory 2d12 @80%+5

B:
Cardio/HIIT x30 minutes

>>37365926
not him but this is a strength/hypertrophy split right?

>>37366301

Push, Pull, Legs, then Full body

>>37366238
Alright thanks!

>>37365987
Do you want to compete in powerlifting? If so, just do it the way it's written .

If you're more Into general strength, you should probably balance the program a bit more.

Maybe look into 5/3/1,not the progression, but exercise selection. Like, do it with a main lift (or two) each day, instead of strength /control .

I.e
Deadlift 2x6
Pause squat 6x4
Other lower body exercises

Ohp 3x6
Row 3x6
Pause bench 6x4
Other upper body

Squat 3x6
Pause DL 6x4
Other lower

Bench 3x6
Chin up 3x6
Other upper

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>>37347587
>>37365910

I'm not sure what type of help you want from me.
If I were to help you, I'd start by scrapping your entire routine and going with something else.

>>37365987

You can just do 3x6 OHP maxing out the weight on the upper day you're not maxing the bench.

>>37365926

You don't need dips, pulldowns, or incline press. If you want those, substitute for something instead of adding it.

Calf raises, shrugs are fine.

>>37365621

No.
There are good examples of PPL programs on http://fitsticky.com/texas-method

>>37364810

http://fitsticky.com/starting-strength
Once you can't progress with that anymore, move on to a low volume TM routine (pic is an example), or 5/3/1.

>>37363122

Power Cleans/Snatches can be substituted for accessories for lowerbody, lowerback, or core.
Ex: Front squats, RDL, Back Extensions, Hanging Leg Raises, etc.

You progress on both volume (the ones with %) and intensity work (with the fixed increases).

For the accessories (8-12 stuff), just aim to use a weight that you can manage that rep range. Progression doesn't matter.

>>37361522

No you can't fucking work in, I'm supersetting in the machines and you're gonna fuck up my workout.

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>>37360332
>>37360748

Please read the TM chapter on Practical Programming.
I'd also recommend you read the "Routine tips" section on http://fitsticky.com/novice-programs
And take a look at the examples of splits on http://fitsticky.com/texas-method

>>37359032

Sure.

>>37361061

Because Candito doesn't care much about OHP. He's a powerlifter.

But you can just do 3x6 OHP maxing out the weight on the upper day you're not maxing the bench.

>>37366233

http://fitsticky.com/starting-strength
Sprinting or swimming or jogging or whatever you prefer in the off days
Have a good diet

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I'm >>37364810

>>37366419
I can't do SS anymore... I am a t-rex.
>squatting 2 plates
>barely benching 40kg

I think I'll be doing kinobody's program or something.

OR I could do pic related but go easy on B and C, treat those days more like rest days (light and easy weight) and get my noob gains until the rest of my body has caught on.

Which one?

(It isn't fun being able to "outsquat" your family (not counting some of my cousins who actually lift, they're "form maniacs") by far but still lose arm wrestling to your little brother

>>37366419
>I'm not sure what type of help you want from me.
>If I were to help you, I'd start by scrapping your entire routine and going with something else.

I just want a split routine focused on chest. 3 days a week?

>>37366626
See >>37366238 then http://liamrosen.com/fitness.html#part4

>>37366673
Well that doesn't help me.
I know here people are praising stregth routines but I'm tired of mine.
Just a review of my routine would be good. I made it randomly with basic logic.

Trappy, I'm a roider. Can you give me a routine to maximise my strength and size gains? I've had good results with mine but I want to give a different style a try and on roids you'll have good results with anything so it doesn't even fucking matter.

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Yo. Trappy or anyone. Are there any good routines without deadlift? I really cant do them since serving in the army my lower back got fucked up. I can do squats, but i am too scared to try deadlift.

Trying P/P/L - should i go to gym every day or every other day?

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>>37366818

What are your goals? Current bodyweight? Current numbers?

>>37366775
>>37366626

If you're tired of strength training, you won't want to hear my suggestions.

If you just wanna workout for fun, your split will be fine.

>>37366595

I really doubt you have done SS and can't bench the bar +10kg plates. That doesn't take a month to reach, specially for people with higher bodyweight.

Watch tutorials on how to set up and bench properly, and start a good program.

If you wanna see muscle growth, finish your cut and start eating well.

>>37366872

Start SS, but substitute deadlifts for vid related + hanging leg raises at the start. https://www.youtube.com/watch?v=RXzqWHuAkAM
http://fitsticky.com/starting-strength

Once your back is stronger, start deadlifting. Just make sure you learn how to do it properly.

>>37366937

http://fitsticky.com/texas-method

>>37366595
>Squat lmao2plaet
>T-Rex
Top kek m8

>>37366419
Thanks bae.

>>37342680
Can I do incline bench to bench accesories. I feel my pecs waaay more than flies or db bench.
doing a texas method-like routine

177cm, 82kg, 18 years old, focus on bench (Only compite in bench)
bench: 100kg, squat 100kg, deadlift 125kg

AxBxCxx
A:
Bench 3x5
Bench 3x8 75% RPE 8
Squats 5x5,
Dips weighted
1x6 +1kg
1x8 +1kg every 2 weeks
1xF unweighted rpe 8-9 (between 20-25 reps, fast as fuck)
Pullups 3x8 unweighted (can do 10)
Incline Bench: +1kg every 2 weeks
1x15
1x12
1x10, rest 20s, 2 reps, rest 20 sec, 2 reps
all same weight. Rest 1'30''
bicep curl 3x12 (Rest 1 min-1:30min)

(so, 5 exercises, Bench, Squat, Dips, Incline, Pullups, Curls)
B:
3x6 spoto press 2 sec light rpe 7
2x5 squat light
Rippetoe Skullcrushers 3x10
Bicep Curl 5x10
3x10 abs

C: Bench 1x5,2x3,3x2,4x1,5x1 (like texas method), now 3x2 +1.5kg
Squat 1x5 +0.5kg
Deadlift 3x3 +1kg
Pullups 3x5 weighted +0.5 kg
Dips 3x6 same weight monday
Incline bench 2x12 same weight monday
Leg press 3x15