/routine general/

Trappy please check my form!!
https://youtu.be/dBYD7EvzTvM
Thanks!

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Trappy, what are the volume guidelines eg 4-6 for main barbell lifts?

>>37603357
Not horrible but try to stay just a little more upright, while maintaining spine neutrality.

Bar is going in front of midfoot, which should never happen

Also, a little bit of buttwink

>>37603472
>Is it ok to do a weakness specific program
you can add movements to train weakpoints, yes.

>How would i go about designing such a program?
determine weak-point
determine primary muscles
train those muscles

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any reason i shouldnt do pic related, while cutting hard af?

I put shrugs on day A though.

>>37603570
Running this for about a month seems to be working.

critique please

Upper A
>Bench 3x5
>OHP 3x5
>Incline Bench 3x8
>Lat Pulldowns 3x8
>Bent Over Rows 3x8
>Curls 3x10/Reverse Flies 3x12 Superset

Lower A
>Squats 3x5
>Weighted Back Extensions 3x8
>Leg Press 3x10
>Leg Curls 3x10
>Ab work 3x15/Calf raises 3x12 Superset

Upper B
>OHP 3x5
>Bench 3x5
>Flies 3x10
>Pullups 3x8
>Pendlay Rows 3x8
>Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
>Front Squat 3x5
>Romanian Deadlift 3x8
>Leg Extensions 3x10
>Leg Curls 3x10
>Ab work 3x15/Calf Raises 3x12 Superset

What'cha guys think for a novice-ish

>>37603129

I think you mentioned doing heavy loose-form lateral raises is key to increasing your OHP, but everyone is doing them differently. Which way do you recommend? Do you have a video for the correct way to do them?

Trapita-Bonita:

Is bad ankle mobility the cause of buttwink and an angled torso in the highbar squat in most cases? Thank you, much love.

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>>37603129

I need to know if I am fucking up in some way I don't know. My goal is to get bigger and hit people with sticks harder. Pic related. Really I just want more and bigger power and would like to be built more like a strongman than a bodybuilder, don't care if I get a gut and all that.

Anyways, the routine:

Day 1: Bench 4x6-8, Shoulders 4x10-12, Triceps 4x10-12, Jerk 4x6-8, Chest 4x6-8, Triceps 4x10-12

Day 2: 4x10-15 of 6 different core exercises, not sure what all of them are called but I try to work, sides, top and bottom abs, lower back, neck, twisty abs with different exercises

Day 3: Clean 4x6-8, Traps 4x20-30, biceps 4x10-12, Lat pull down 4x10-12, seated row 4x10-12, biceps or row 4x10-12

Day 4: Stretching, 6-8x5-6 Squat, Stretching 6-8x4-6 Deadlift, Stretching.

Where I just list a generic muscle group I do because I generally do different exercises for those muscles every time. I don't do it by week just by days. SCA practice is always on Friday so whatever exercise would be on Friday I do on Sunday, Saturday is a rest day. Also my bike is my main transportation so I bike 5-6 miles about 5 times a week.

So I just hit 1/2/3/4 for 3 reps each after 10 months of lifting and now I want to switch to a more hypertrophy style training method so how does this;

Monday AM:
Flat bench: 8x8
Weighted Dips: 5x8
Cable flies 5x10

Monday PM:
OHP: 8x8
Incline bench: 5x8
Cable side raised: 5x10

Tuesday AM:
Rack Pull: 8x8
Weighted Pull ups: 5x8
Concentration curls 5x10

Tuesday PM:
Bent over row: 8x8
Lat pulldown: 5x8
Rear delt fly: 5x10

Wednesday AM:
Back Squat: 8x8
Lunges: 5x8
Leg press: 5x10

Wednesday PM:
Romanian Deadlift: 8x8
Hamstring Curl: 5x8
Weighted Glute Bridge: 5x10

Thursday: Rest

Friday AM:
Flat Bench: 8x8
Squat: 5x8
Cable Flies: 5x10

Friday PM:
OHP: 8x8
Leg press: 5x8
Cable side raises: 5x10

Saturday AM:
Weighted Pull ups:8x8
Romanian dead lift: 5x8
Concentration curls: 5x10

Saturday PM:
Bent over row: 8x8
Hamstring Curls: 5x8
Rear delt fly: 5x10

Sunday: SLEEP

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>>37603357

Set the rack hooks and the safeties lower. You wanna take it off the rack by squatting up, not by doing a calf raise. And you never wanna hit the pins when squatting. Your depth isn't even that deep and you were already hitting them.

Wear better clothes for lifting, those shorts look terrible to squat in. Go for shorter shorts so that they don't get in the way, or stuff made of elastic fabric.

The squat doesn't look too shabby, you got the basics down.

But I'd recommend you get heeled weightlifting shoes (something with 1.5cm heels like the adidas PL2 should be more than enough). Your depth is very limited and your torso is considerably horizontal. While the first thing is not too bad and some of those reps would be considered IPF legal, and the second thing isn't necessarily a bad thing, when the weight gets heavier you'll start just not reaching depth and losing the bar position, with your hips getting higher than the bar (what people call "goodmorning squats").
This is not a current issue because the weight is fairly light, so you still feel comfortable going to max depth and keeping the torso angle and bar position consistent. But with heavier weights, those two things will be considerably more difficult to do

By wearing heeled shoes, you'll be able to increase your max depth and get the torso a bit more upright. This means you'll consistently be reaching competition depth when training, even in harder reps with heavier weights that you might not go to your max depth (as your max depth will be deeper than comp depth) - and you'll have less issues with "squatmornings" because the horizontal distance between the bar and your hips will be reduced by having a more upright torso

The Adidas PL2 is often in sales and can be found for cheaper than 60U$.
Other options of brands and price ranges, with info on heel height, can be found here http://desustorage.org/fit/thread/37443342/#37444376

>>37603472

I answered you in the last thread senpai.

>>37603129
Lmao that fatass is just using his lard as a trampoline.

>>37604517
jesus anon this is way too much

Trappy, what do you think of this routine?
http://forum.bodybuilding.com/showthread.php?t=159678631

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>>37604051

Yes. Other things can be the cause of "buttwink", but bad ankle mobility will cause both of the things you mentioned.
Get weightlifting shoes. Some are as cheap as chucks, and often on sale. For info on options of brands and heel height, see http://desustorage.org/fit/thread/37443342/#37444376

>>37603965

Thumbs higher than pinky to keep your rotator cuff tendons safer.
The rest is personal preference.

Here's what we do in my gym:
- Heavy weights
- Elbows flexed, angle from biceps to forearms around 90-120 degrees (a bit more or less doesn't matter)
- Thumbs higher than pinky always (shoulders are not internally rotated)
- Torso a bit inclined, but not too much
- Involvement of all three heads of the deltoid and the trapezius and serratus - elbows will move a bit back as the weight goes up (dumbbells almost in line with shoulders), and the scapulae will rotate upwardly as the humerus is abducted, and have some elevation to help create momentum up
- 8 reps touch and go (using a bit of torso momentum is fine, just don't overdo it)
- reps 9-12 you wait 5-10s between each, holding the DBs at your sides. Don't put them on a bench or something, hold them.

Another option is doing full raises, like https://www.youtube.com/watch?v=5IDqX1eMFmA

>>37605236

Looks suboptimal, but not bad.
Don't follow his instructions on resting time, progression, and warming up. See http://fitsticky.com/novice-programs and http://fitsticky.com/starting-strength for better info.
Don't stretch before the workout (only minor stuff like ankles and wrists), do it after the gym when you're back home.

Is "proficient" Squat/DL on SymStr a good goal for SS? Currently and mid-high intermediate on most lifts.

I know I should finish when linear gains stop, but I'd like a target.

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>>37605417

Yes, most people switch from SS when they reach high-intermediate/low-proficient lifts on symstr. But this varies from person to person. If you're still able to progress with it, keep going. If you're stalling too much, just change to an intermediate program.

http://fitsticky.com/intermediate-programs

>>37604517

See the "routine tips" section on http://fitsticky.com/novice-programs

Finally one of these without >200 posts!

I'm running an Arnold split variant

ABCABCx

A: Chest/Back

Incline DP BP 4x12
Pulldowns 4x12

DB BP 3x12
superset with
Bent over DB row 3x12

Flies 3x12
Superset with
Seated cable row 3x15

Close grip pulldown 3xF
Superset with
T bar row 3xF

B: Lats/Shoulders/Arms

Military press 3x12
Front raise (DB) 3x12
Lat raises 3x12
Front raise (plate) 3x12

Curls 3x12
Superset with
Skullcrushers 3x12

Concentration curl 3x12
Superset with
French press 3x12

C: Legs

Squats 3x12
Stiff legged deadlifts 3x15
Calf raises 3x12
Leg curls 3x12

>>37605398

So when doing the lateral raises, your arms are forming a U almost at the top position, instead of an upside down low bell curve?

Also, how do you progress doing them? 1 rep each workout until you reach 12 then increase weight?

Are lunges worth adding to a leg day that already includes squats, deadlifts and accessories in calf raises and single leg press? I notice that Trappy doesn't seem to have them in any routine.

I want to cut after SS so I can bulk again for TM without turning into a powerblob

Are there any particular programs to follow in order to maintain my lifts during the cut?

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Daily reminder that Trappy idolises some no name, fat, weak-despite-steroids ugly Australian.

And you think that despite this she's qualified to give you advice.

Enjoy your T-Rex modes.

>>37603880
Probably no need for incline bench on A
I would swap out leg press on B for a deadlift or variation, and leave extensions as the accessory
As a novice you'd be better off back squatting 2x/week instead of alternating FSquat
Again I'd put a heavier pull on B, even just heavier RDLs
Leg extensions/curls aren't great accessories especially for a novice

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A: lift
B: lift again
C: lift more
D: stretch

Axbxcxd

>Been a mediocre lifter for years
>Did SS, got Squat to maybe 280 and DL to 315
>Bench and OHP have always been stuck at around 1 plate and 105lbs respectively

>Try 5/3/1 for a few cycles, hoping that by squatting and doing less DLs that my upper body catches up

>It doesn't, bench 2RM is 1plate and OHP is at 110lbs

I guess I should either rot, try a different program, or eat/sleep more

>>37606332

You should look at your technique. Something is seriously off if your press and bench are that close.

>>37606351
I've tried many changes. For the longest time I didn't understand leg drive in a bench but I recently figured it out and it helped a little bit. I tighten my core, squeeze my shoulder blades back, tighten my glutes too. My lats would also get sore or fatigued during bench now. The only other thing I can think of is my macros and sleep which I honestly never managed well. Even then, I've had no issues maintaining DL/squat above 2 plates.

>>37606391
2pl8 squat and deadlift is equivalent of a 1pl8 bench

you need to sort yourself out

>>37606391

Guess what? Everyone overestimates how good they think they're form is. If you post a video you'll probably get fucking shit on, but at least you'll learn to fix ur shit not have a subhuman bench to press ratio.

>>37606332

None of your numbers are anywhere near decent.

Eat more.

>>37606391

Diet and sleep are going to fuck basically all your big lifts, not just the upper body ones.

>>37606332

Also, 5/3/1 is an advanced routine, and you're not even intermediate yet. Stick to the basics.

Are you eating properly?
Are you resting properly?
Are your routine not completely retarded?
Are your form near perfect with easy loads, and at least above above average under heavy loads?

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>>37603129

Just finished reading The Greskull LP and was thinking about doing the following program:

Push up and body weight rows six days a week (su,m,t,th,f,sa) using the ladder idea (1,2,3 reps = a ladder) until I get to five sets of "1,2,3,4,5" ladders.

Simultaneously, I plan to do m,w,f workouts ABA, ABA, etc...

Workout A: vertical press, Lat pulldown, squat

Workout B: bench press, barbell row, deadlift

All working sets will be: 5,5,5+ reps

This arrangement would give me a 2:1 vertical press to bench press ratio, but that would be compensated for with the body weight push ups and rows six days a week.

The idea would be to do this until my vertical press was in the mid 100's and I could do chin ups. Then, I would switch the workouts to ABA, BAB, etc...

My end goal is to be able to perform the following body weight movements for 5-10 reps:

Chest dips
Full body horizontal rows (feet in the air)
One arm push ups
Handstand push ups
One arm pull ups

What do you guys think?

My current stats are 5'11" 220 lbs and 29 years old.

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>tfw telling ur gf where u got her routine frum

>>37603129
Will Spoto bench press actually help prevent that bounce off his chest or is it just a meme?

>>37606701

will training not bouncing off my chest prevent bouncing off my chest or is it just a meme? i don't know

>>37603129
I am new to lifting, thank you based Trappy for your help

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>>37606701

He bounces it intentionally. If he didn't want to bounce it he would just not do it.

>>37605479

Lunges are fine if you like them. I never add them because I don't really like them.

>>37605499

Depends how much of a caloric deficit you're planning on doing.

>>37605474

Progression isn't very important, it's only being used as an accessory.
So just do what you feel you can handle, and try heavier dumbbells from time to time.

>>37606622

>oh

kek

A
3X5 Squat
3X5 Bench press
2XF Chin-up (add weight at 15reps)
2X15 Calf Raise
2X15 Forearm Curl
3XF Ab-roll-out

B
1X5 Deadlift
3X5 Overhead press
2XF Pull-up (add weight at 15reps)
2X15 Calf Raise
2X15 Forearm Curl
3XF Ab-roll-out

(3 warm-up sets at bar, 50% and 75%)

AxBxAxBx...

Will this work for a beginner who is on his third month of SL? I'm getting kind of bored and think I could handle a bit of isolation work for grip and calves, plus I'm much more comfortable doing pull-ups and chin-ups than rows.

>>37606870

You'll want some form of rows in there, even if just as an accessory. Vertical and horizontal pulls don't quite train the same thing.

And you can handle more than one deadlift set if you're not squatting on the same day.

>>37606870

There's a pretty good sticky in the OP that you should look into.

>>37603129
>barbell rows right after squats

who came up with this meme image?

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>>37606927

>>37606881
A
3X5 Squat
3X5 Bench press
1XF Chin-up (add weight at 15reps)
1XF Pull-up (add weight at 15reps)
2X15 Calf Raise
2X15 Forearm Curl
3XF Ab-roll-out

B
3X5 Deadlift
3X5 Overhead press
3X5 Cable Row
2X15 Calf Raise
2X15 Forearm Curl
3XF Ab-roll-out

Maybe this?

>>37606901
I read the sticky and practical programing. This is basically a tweak on RPB5X5 and I just wanted to check that the tweaks aren't completely fucking the whole thing up.

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I have the eternal /fit/ problem lads. I'm going back home for summer and the gym in my little village doesn't have a squat rack but a smith machine.
I was doing mad progress until now but I won't be able to properly squat, so what could I kind of substitute squats for, or should I just use the smith since it will be just 2 months and a half without a proper squat rack?

Pic related is the program I intended to do but, again, proper squatting won't be a thing unfortunately.

>>37607111
1. buy iron rod
2. buy bags of sand
3. buy two ladders

You have a squat rack

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Quick question lads. Total noob here

I'm going to have access to a bar where I can do pull ups for 6 weeks at a summer camp. Last year I lost a ton of weight there (5'9, went from 185lbs to 158lbs over 4 weeks, lost my man boobs and 4 inches off my waist), and this year I was hoping to improve my body and possibly some strength gain (but I dunno wtf I'm talking about)

Considering I can probably do less than 10 pull-ups right now, how many would I need to do a day (and how many times a day) to see some results?

>>37603129
This may be a dumb question, but me and GF are doing Greyskull LP (except she does stiff legged deads), and she wants to do more butt stuff.

What are some good exercises to add in for that?

>>37607386
hamstring curls
good mornings
deep lunges

>>37607111

Goblet squat, split-legged squats holding dbs, landmine squat, pistols, cossack squats et cetera. Do some unilateral training for a while. Hit it hard enough and you'll maintain your strength.

Curious about what you think of /aesthetics/ general. Seems to be a lot of PPL suggestions, and obviously everyone is natty. :^)

I'm mostly asking because I was running PPL, and while it was fun being in the gym 5-6 days a week it was 1) hard to schedule a life around an inconsistent schedule and 2) I wasn't getting the necessary rest to take advantage of the routine.

>>37573536

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>>37608008

People can make the threads they want and post whatever they want.
Just make sure the advise you're getting is good, and not "mt. stupid". Though many people don't care and will just take whatever "advise" that fits what they wanna hear (big reason why some people dislike me, I don't tell they what they wanna hear).

As for PPL splits, there's nothing wrong with them. You'll see I've always recommended these for a long time, see the examples on http://fitsticky.com/texas-method
But what most people call "PPL programs" (aka memecada or reddit ppl) are utter shit for people who are not on steroids. They are merely shopping lists of exercises with no actual thought or programming theory put behind them.

Also, PPL splits are not gonna make you "aesthetic". That's all on you getting good rest, listing with consistency, and having a good diet.
That's why you see "aesthetic" people who don't even follow any program. They just lift with consistency, get good rest, and have good diets.
You can get "aesthetic" doing pretty much anything. Including strength training (which is what I recommend for pretty much everyone) and even specific stuff like powerlifting training. Hell, most old school "aesthetics-era" bodybuilders got most of their look and muscle mass from strength training.

See pic related, who trains specifically for powerlifting and yet has a body that many would consider goal. Justin Lascek is another big example, dude trained with Rippetoe for years and has an iconic natural aesthetic look.
Wanna know why these people look good? Spoiler: It's not their program or split.

But if people wanna have a thread specifically for them to discuss aesthetics and whatnot, hell why not? Have fun. It's what this board is meant for.

>>37607386

Best exercises for the glutes are handsdown Barbell Hip Thrusts and Barbell Glute Bridges.

>>37607111

You don't need a squat rack to squat.

>>37604464
Not trappy,but your routine is absolute, complete shit.

> 1. Jerks
You don't do Jerk for sets of 6-8. You do Jerk for singles and doubles, and at absolute most, triples.

> 2. Cleans
You don't do cleans for sets of 6-8. You do cleans for singles, doubles, and at most, triples.

Anything lighter for clean or jerk might as well be cardio, and really won't be effectively training strength or explosiveness.

> No percentages, RPE, or plans for periodization or progress.
You're never going to make consistent progress if you come in and just try to add weight every time. You can do "waves", i.e, start light, add a couple pounds two or three weeks straight, go for a PR, and take a deload afterward. Or you can do a linear progression like Starting Strength or variations on it. Or a monthly periodization program based on your one-rep-maxes, like 5/3/1, or any other variety of programs based on your goals.

> 4. Weekly frequency
As a natural, you should be trying to hit every major lift twice a week. Squat twice a week, deadlift once or twice a week ( some carryover from squat, depending on the program), pressing twice a week, and pulling twice a week.

> 5. Rep schemes
If your goal is just to be more powerful and strong as shit, you really don't need to bother doing more than five reps unless you're running a fairly complicated periodization scheme like Smolov (don't run smolov anytime soon).

> 6. An entire day for nothing but abs
Throw a couple HEAVY sets on at the end of another day, and a few lighter, high-rep sets on the end of the other days.

> 7. 6-8x4-6 on deadlift
Jesus christ you don't need this many work sets unless you're doing doubles and singles, and you definitely don't need it on the only day you squat, too.

Please find a real program. It looks like Trappy-chan has already provided many good ones to choose from. If you want to include you olympic lifts, find good programming for them.

>>37605398
Trappy if I ate your cute ass would your butt wink at me? ;)

Trappy. First intensity day of TM was Friday. Heavy squats + deadlifts + chin ups + ohps. My lower back became really painfull after the workout and it still is. Is it normal or I am fucking something up?

Where do I incorporate calve raises for starting strength? I was thinking of adding them at the end of every workout for 3x8, Also alternate Machine and dumbells.

>>37608201
If you were dating a good guy who gave you regular dickings, but someone who was Zyzz tier came up to you, would you cheat on your bf?

Giving Candito's LP a whirl for a few months, see where it gets me. Running the ''''''hypertrophy'''''' model because a bit more volume is always fun, plus volumous, heavy dips and incline presses seem to be the only things actually giving my pecs some shape.

Upper Strength
3x6 Benchpress
3x6 BB Row
1x6 Overhead Press
3x6 Chinup
3x10 Lat Raise
3x10 Cable Facepull

Lower Strength
3x6 Squat
2x6 Deadlift
3x10 Calf Raise
3x10 Leg Curls

Upper Volume
4x8 Incline Benchpress
4x8 BB Row
4x8 Dip
4x8 Chinup
3x10 Arnold Press
3x10 EZ Bar Curl
3x10 Rear Delt Fly

Lower Volume
5x8 Front Squat
3x8 Stiff-legged Deadlift
5x15 Calf Raise
3x10 Leg Curl

The only mods made are more vertical pulling on the strength days, because I love me some chins, and swapping the L/U format around.

Standard progression applies and all that jazz.

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DUP.

A: Rest-pause 20-25 + clusters of five for five sets.
B: Intensity/Heavy 3-4 sets 4-6 reps
C Volume/Moderate 3-4 sets 9-12

Increasing volume weekly once you hit the upper limit and then you increase the load, A day has a volume priorization while B day has a load priorization.

6on1off (or more).

Split is lower and upper body with 2 exercises for bodypart per session.

Achieved 4x frequency in 8 days.

Trappy can you help me and suggest what I could do to get a strong squat/OHP as well as develop thickness and look big in Tshirt. (Big upper back and traps etc).

Mon
Squat 2x8,1x8+
OHP 2x8,1x8+
Pendlay Row 3x5
Snatch Grip RDL
Lateral Raise 5x10-12
Face Pull 5x10-12
EZ Curl 5x10

Wed
Squat 2x6,1x6+
OHP 2x6,1x6+
Chin-up 3x5
LTE 5x10
Chinups BW 3xF

Fri
Squat 2x4,1x4+
OHP 2x4,1x4+
Pendlay Row 3x5
Snatch Grip RDL
Lateral Raise 5x10-12
Face Pull 5x10-12
EZ Curl 5x10

>I am unsure of whether or not to do SGRDLs or high pulls from hang, or can I do both and where would you do them?

>I'd only be doing high pulls for upper back and trap mass or would you recommend something else?

>Rep range for SGRDLs?
>Should I change the middle day to push press or just add it afterwards?

Trappy, I have heard that overhead tricep isolation work targets another head of the tricep than 'push' tricep isolation work, meaning that a combination is required to build triceps. Is there any truth to this?

>>37611493
Just open up EXRX you fucking retard.

>>37611493
you should watch http://youtu.be/-rh3MHnRI_I

>>37608201
>>37608008

Thanks for the response! This is my first time posting in a /routine general/, but I've been reading your posts and adjusting my workouts based on your advice.

>>37611504
thank you
nigger

>>37611670
>>37611670
I mean it. It's great fucking resource for learning mechanics of any lift.

>>37611682
I took your advice to heart. Reading the specifics of each excercise as we we speak. Thanks.

>>37611507
This helped a lot!

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>>37608201

>Laskek
>Literally a single person associated with Rip who looks half decent and no others

>went and made his own alternative to SS anyway because even he saw it was shit

>Despite this it's the only person you can use because everyone else under Rip is a failure

>Laskek hadn't achieved anything himself

>Crossfit

Also

>old school BBs would have had anything to do with your programming

Kek keep dreaming

>Inb4 aesthetics general will eventually be filled with more people with better results than the acolytes of a Brazilian teenager who can't even squat 90kg

Is it ok to switch from a beginner strength routine after hitting 5x5 bodyweight squat?

I didn't want to make a new thread for this, so I'll just ask here:
I've gone from 345 to 285 since December 20th, is that too fast or too slow or just right?

>>37612124
Beginners and intermediates are not demarcated by some arbitrary measure of strength, but by the relationship between stress needed to disrupt homeostasis adequately enough to cause strength increases and the ability of the body to recover from said stress. Beginners have a stress/recovery period equal to one training session, intermediates have a period of about a week. If you are still making progress linearly then you should ride out your genetics. Even if you stall, maybe deloading by about 10% would be better than switching to intermediate programmes. Conventional wisdom is to wait until your 3rd deload or until you aren't making progress even after the deload to make the switch.

TL;DR If you stopped making linear progress and a deload didn't fix it- yeah.

>>37612176
If you were morbidly obese (likely, given those numbers) then the large calorie deficit is less stressful on your body than continuing to live with so much extra fat. Otherwise you're putting a lot of stress on the body and probably losing quite a bit of lean mass on a 7 month 1000 calorie deficit. Just make sure to taper of the deficit as you approach normal bf% and to train to minimize lean mass loss.

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So I want to go from Hepburn to Texas Method.

Old (Hepburn):

Squat, Bench, Shrugs, Lateral raises in kilograms
135/110 22222222 666
105/85 22222222 666
165 10
21,25 677

Deadlift, OHP, Dips in kilograms
160/125 22222222 666
75/65 22222222 666
42,5 666

New (Texas):

Volume
Bench 5x5 90
Squat 5x5 100
Barbell Row 3x5 65
Snatch Deadlift 2x5 125

Light
OHP 3x5 65 +1kg
Paused Squat 2x5 95
Shrugs 165
Dips 42,5 666

Intensity
Bench 1x5 100 +1kg
Squat 1x5 125 +2kg
Deadlift 1x5 160 +2kg
Barbell Row 1x5 75 +1kg
OHP 3x5 55


Does this make sense to anyone? Because it doesn't make much sense to me. It just looks like I'm taking things easier

>>37603357
Holy shit

>>37603129
I'm doing the "agile 8" after a mile jog as a warm up and i've been noticing my hip flexor in pain ( a tightness, not sharp pain) when squatting, and they day after. What should I do?

What is a good intermediate hypertrophy routine?

All the fitsticky routines tend to be based around strength

>>37607386
Try anal?

what do you guys think of rack work? stuff like bottom up squats, bottom up bench presses, rack pulls etc.

>>37612276
Try doing the agile 8.

>>37612257
If I'm gonna do this TM routine, how can I substitute rows for chin ups? I'm still doing 80-90% of my 5 RM chins on Monday? Do I really do just one set of heavy chins on Friday?

Greyskull lite

Tuesday

Press
Squats

Friday

Bench
Deadlift


I work a very physical job in construction. Would I be wasting my time following such an abbreviated program?

>>37603357
>that guy that wears basketball shorts to the gym.

kys my man

>>37608201
>You don't need a squat rack to squat.

what did she mean by this

>>37606328
n-no homo r-right?

BUMP
Trappy pls come back

A.
Flat Barbell Bench 3x5
Deadlift 1x5
T-Bar Row 3x10
Chin ups - 25 reps in as little sets possible
Leg Curls 3x12
Hanging leg raise 3x12
Plate twist
Plank 3x1

B.
Barbell Squat 3x5
Overhead Press 3x5
Parallel Bar Tricep Dip- 25 reps in as little sets possible
EZ-Bar Preacher Curl 3x10
Barbell Wrist Curls 3x10
Dumbell Shrug 3x20
Lateral Dumbell raise 3x10
Skullcrushers 3x10
Seated Calf Raise machine 3x20

I feel like I'm all over the place. I want to hit my abs and chest more. suggestions? How to maximize gains with a 2 day split 4 days a week? Took a week off gym to recover from an elbow injury I want to start fresh this week.

5/3/1 BBB 3 month challenge or PPL for hypertrophy ?

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I've beeb doing this routine for the past three months is it good? I'm cutting btw

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>>37605470

This is one of the worst splits for natural lifters in my opinion. You're working chest, triceps and shoulders on A and B, working your back or biceps on A, B and C, and you're training 6 days per week.

Also, only doing 12 reps on everything has no extra benefit for muscle growth and will just keep you lifting light weights forever.

I'd say get a better split, train 3-5 days per week, and mix up the rep ranges between low and moderate. This alternation in volume/intensity of work will bring a lot more results when it comes to muscle growth, as your body won't just get used to the same type and level of daily stress - and the extra rest days and longer period of rest for each muscle group will allow them to spend less time being damage and more time growing bigger and getting stronger.
Remember the number one rule of training - working out is merely causing damage and stress, and making you weaker. You only adapt, grow and get stronger during rest.

>>37608566

W-what did he mean by this?

>>37608900

You might be squatting/deadlifting with bad form, or hyperextending your back too much during the OHP.
For the OHP, hinge at the hips and don't overdo it (if overdone you'll just start hinging at the lower back as well).
One thing I've found helps people who have bad bracing or have difficulty controlling the amount of arching in the OHP is simply wearing a belt. This doesn't mean belts make lifts safer (they don't), just that they physically help people limit their layback for the press.

If it's just muscle soreness, though, it's not a big deal. Use topical antiinflammatories if needed, and get lots of sleep, rest and food.

>>37608919

Sounds fine.

>>37609395

No.

>>37611493
>>37611504
>>37611670
>>37611682

Keep in mind exrx is outdated and straight up wrong about many things.
Still a great resource, but don't take everything there as truth.

I have written a few threads with info on biomechanics, you can find them on http://fitsticky.com/lifts

>>37613655
im sure some mentally ill retard knows better

>>37613655
Im having trouble with the grip on my back squat, I just can't seem to make sure my arms do not go under the bar, basically, while i descend, my arms (especially my left one roll under the bar so my wrist and elbow are under).

Also, I try to make sure my grip is good at the at the top while unpacking, but it seems almost like my arms are too long or something.

any advice?
also, physically speaking what do you find attractive in guys?

>>37613655
also adding to>>37613736
I've watched

https://www.youtube.com/watch?v=g2tyOLvArw0

my arms just don't want to move in the correct position and if they do, the bar moves around.

Hey Trappy,

Really interested in the sheiko templates. Would you ever recommend someone to jump on a sheiko routine after linear gains? so immediately going from a novice routine in to a sheiko routine?

>>37612782
Apparently. 1x5 barbell rows don't make much sense to me either

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>>37612782

Yes, keep in mind you include your bodyweight when using %s for chinups.
Or just do bodyweight chins to AMRAP on monday.

>>37612379
>>37613407

See the "routine tips" on http://fitsticky.com/novice-programs

>>37612276

Don't stretch or do cardio as warmup for lifting.

>>37613736
>>37613749

Post vid of your squat from the back.
Put hands over the bar, and push it down while you tighten your lats. Don't keep the hands "behind" the bar.
Weight goes on your back, not on your arms.
Watch this https://www.youtube.com/watch?v=U5zrloYWwxw

>>37613898

If you wanna train for powerlifting, then yes.

>>37613655
Any belt you recommend here in Brazil? I've heard most of the common ones sold here are shit

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>>37603129
Trappy I need your help.

I've just finished ss and spent a few weeks learning how to snatch and clean and jerk. Now I need a 3 day template (maybe Texas method?) that combines Olympic lifting and powerlifting without overtraining. Ideal days to go are Monday, Wednesday and Friday.

Anything you can come up with? I've had a few attempts at making a routine but can't fit it into only 3 days without making the sessions really long- an hour to two hours per gym session is ideal for me.

Pic unrelated but have some batman of cross fit

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>>37614068

H-Power belts.

Alright, so I started going to the gym 3 months ago since I was underweight compared to my height (193cm, 63kg), now I'm 68 kg. Pretty new to all of this, so I'd like some advice

I go to the gym 3 times a week, I do chest and arms 2 times, back 2 times, core 2 times and legs once a week, but this shifts sometimes depending on how much spare time I have.

I'm usually at the gym for 2h- 2h15min.

My routine:

My chest/arms day:

5x8 - Leverage Chest Press - 60 kg
5x8 - Pec deck machine - 40kg
5x6 - Bench press - 35kg
3x6 - bicep curl with bar - 22 kg
5x8 - bicep curl with dumbbnell - 12kg
5x8 - tricep pushdown (with rope) - 22,5 kg
3x5 - tricep pushdown (with the curved bar thing) -22,5 kg
5x8 - lat pulldown (front) - 60kg
5x8 - lat pulldown (behind neck) -45kg
4x10 - machine lateral raise - 50kg
4x6 - machine shoulder press - 20kg

abs if I have time - 5x30 crunches and 3x12 hanging leg raises

My leg/lower back/core day (cant remember weight)

20 minutes on the bicycle
5x8 - seated leg curl
5x8 - lying leg curls
5x15 - leg press machine
5x30 - crunches
3x12 - hanging leg raises
4x18 - hyperextension with weight ( 15kg )
5x8 - row machine

I feel like I'm just all over the place and very unefficient, but I've honestly no idea, but I have to say that I definitely no longer look like an anorexic and that I'm alot stronger than I was 3 months ago, but I feel like it could be better.

Concerning my diet, I drink a protein shake once a week, I only drink water (and milk) and I try to eat as much as I can, especially eggs, vegetables with every meal, I don't eat chips etc.

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>>37611493

> I have heard that overhead tricep isolation work targets another head of the tricep

A bit. The long head of the triceps crosses both the elbow and the shoulder joint.

>meaning that a combination is required to build triceps

No.
It attaches much closer to the shoulder joint than to the elbow joint.
Meaning it has a longer moment arm at the elbow joint.
Meaning changes of angle in the shoulder joint affect its length a lot less than changes in angle at the elbow joint and that it's strongest pull and primary function is at the elbow not the shoulder.
Same deal for the biceps.

So any exercise that involves elbow extension will also work and build the long head of the triceps just as well as the other heads.

This is one of the things about biomechanics that exrx doesn't understand (and why they mess it up so bad when it comes to chinups/pullups).

The point of the triceps and biceps crossing both joints is that they also act as "passive tendons", transferring force from shoulder muscles (like the deltoids, chest, lats, etc) to also help elbow movement.
If you wanna learn more about two-joint muscles, see the article on hamstrings & squat on http://fitsticky.com/lifts

With that said, doing overhead triceps stuff or lying triceps extensions like rippetoe teaches is completely fine. It's just not "omg you NEED to do this or your long head is gonna lag behind!".

>>37614219

Rip has a few templates for that on Practical Programming 3rd ed. But most of them are for 4-days.
For 3-days, you just have to figure out what your priorities are. C&J and Snatches can be added a bit just fine if all you want is to do them for fun while focusing on PL - but if you wanna start focusing on WL for reals, you won't be able to focus as much on PL - at least not with a low-frequency schedule.

But look at the examples on http://fitsticky.com/texas-method and just change power cleans and power snatches for full cleans and snatches. And put more technique work for both.

>>37614513
>>37612870

Pls respond.

I know I don't need an squat rack or a barbell to squat, but what exercise can I do best to keep making strength progress on the muscles squatting hits?

>>37614588

Do you have anywhere you can put the bar higher, or can you only take it off the floor?

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>>37614513
I'm the weightlifting/powerlifting guy.

Perhaps I'm being very stupid but I don't understand where on your sticky can help: in "customising the Texas method" it just says "coming soon" and your example of a 3-day routine has a load of ancillary exercises that are superfluous (cable crossovers) and no power cleans to replace. Th pictures at the bottom are examples of 4 day splits.

I understand that I'm probably missing something/ being stupid but I would really appreciate a little spoon feeding. For example what do you think of this?

Monday:
Front squat 3x5
Bench 3x5
Snatch / clean and jerk 5x3 (alternating)
Weighted Chins 3xf

Wednesday:
Push press 3x5
Snatch/ clean and jerk 5x3
Weighted dips 3xf

Friday:
High bar squat 3x5
Bench 3x5
Snatch/clean and jerk 5x3
Weighted chins 3xf

any good HIIT workout? trying to burn fat more aggressively

>>37614938
Got a kettle bell?

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>>37603129

3x5 Push press 77,5
5x10 Push press 50
5x15 V-ups
3xF Pullups

3x3 Deadlifts 212,5
5x10 Deadlifts 120
5x15 V-Ups
3xF Pullups

3x3 Bench 115
5x10 Bench 75
5x15 V-ups
3x5 High pulls

3x5 Squats 152,5
5x10 Squats 100
5x15 V-ups
3xF Pullups

Numbers are working weights in kg. V-ups supersetted with the lighter sets. Still making almost weekly gains except in bench, it's stalling for some reason.

>>37614776
Cmon trappy help me out please >>37614638

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>>37615983
>>37614776

If that's the sort of program you're looking for, then you're better off just doing a weightlifting program and adding in bench press.
For example:
http://www.catalystathletics.com/olympic-weightlifting-workouts/training-programs/
https://docs.google.com/spreadsheets/d/1M8AqZyApAyeSx-AoX3drVwpQEAJzVDvAJsE9PKoPwZw/edit?usp=sharing

>>37614996

Increase the frequency of benching to 3x per week instead of 1x.

>>37614276

See http://fitsticky.com/novice-programs

I'm following a 4 day TM ULxULxx split from the sticky and I am really happy with it, but I have a really dumb question:
I have already incorporated 1 more exercise for on every day (except DL day) to give more TuT for that muscle that I'm doing volume on (i.e. lat raises on press VD, RDL on DL VD, incline db bench on bench VD).
So the volume is already fairly high, getting me to around 1.5 hours in the gym, but I wanna do more.

On weekends I sometimes sit around with all this energy and I just wanna get up and work some arms or whatever. How can I add a 5th day to the ULxULxx split on the sticky??

Is it prudent to add one? If so, which muscles should I work? (I'd do arms - just because) Or should I give my TM routine some more time for my progress? I've only been doing it for about 1.5 months now.

tl;dr: What's a sensible way to add accessory work to ULxULxx TM split?

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I have no other choice but to exercise at home. The only equipment I have are two pairs of dumbbells. I'm training 4 times a week.

Is this a acceptable FBW? Would you suggest I add anything?

Thanks everyone.

Ive been cutting and doing TM 3 times a week but havent been making much progress. Should I switch to 2x3 on intensity day or do a more aesthetic routine and focus on just keeping my lifts as they are?

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>>37603129
At what relative body strength / consistent lifting would you set the line between a novice / intermediate lifter?

>>37603129
whats a good routine if I only have dumbbells?

>>37612850
what do you wear to the gym?

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>>37617948

Hey trappy, which routine would you recommend to someone who has been doing calisthenics and now wants to lift? I was going to do a hybrid routine, like Candito's hypertrophy LP but I'd like some advice or to know if there's a better alternative. Thanks.

feedback on my routine, looking to get healthy not make gains (sorry if the way I've written it isn't correct) also it would be helpful if you guys could estimate how long a would take me

AABxAAB

A
clock pushups 5x10
weighted squats 2x10
static lunges 1x5
curls 10x10
lateral raise 1x10
goblet squat 1x10
plank rows 2x10
shoulder press 2x10
hammer curl 2x10

B
sit ups 10x10
toe touches 1x10
mountain climbers 2x10
shadow boxing 5 minutes
cycling 15 minutes

any feedback or tweaks is appreciated

Been athletic my whole life (wrestling, soccer, etc.) But just starting to get serious w weight training. Have weak lower back from compensating for a wrestling injury so trying to go slow. Want to build a good base. How does this look?

Mon

Warmup & stretch
Box Jumps - 5x3
Squats - 4x8-12
Deadlifts - 4x8-12
Hamstring curls - 4x8-12
Calf raises - 4x15

Tue

Warmup & stretch
Inverse grip standing rows - 4x8-12
Lat pullups - 4x8-12
Lat pulldowns 3x8-12
Reverse grip curls - 3x8-12
Behind the back wrist curls - 3x8-12
Seated incline dumbbell curls - 3x8-12

Wed

Warmup & stretch
Incline dumbbell press - 3x8-12
Decline dumbbell press - 3x8-12
OHP - 4x8-12
Tricep dips - 4x8-12
Rear delt flys - 3x8-12
Shrugs - 4x8-12
Cable flies - 4x8-12

Thr
Repeat monday

Fri
Repeat Tuesday

Sat
Repeat Wednesday

Sun
Rest

>>37606927
>>37606958

Would this be more effective for a beginner compared to phraks GSLP variant? It makes more sense to me to have squats at the end but maybe there is a reason to have them in the middle here.

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>>37620069
woops forgot pic

>>37614638
Thinking about zercher squats? I guess I could use two benches if they're free but I doubt that would be realistic at all.
Otherwise, yes, I can only take it off the floor.

I'm a man with a plan.
The plan is to push as much as I can.

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>>37620364

Clean & Front squat - the simplest and most effective solution.
https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy
https://www.youtube.com/watch?v=_drttm5r66A

If you have big balls you can also learn to Steinborn squat. Or even if you have small balls, I mean, I can do it, it's not that hard.
https://www.youtube.com/watch?v=HJscKGDnPS8

And finally, you can do Barbell Hack Squats. It's like a deadlift, but the bar is behind your legs, so it puts more emphasis on the quads (while the deadlift focuses more on hamstrings and glutes)
https://www.youtube.com/watch?v=m90XROygZN8

>>37620069
>>37620109

Phraks is shit.

>>37618268

Always start with a novice program and move on from there. Even if you've been doing calisthenics, you can still make very fast gains with a LP program.
http://fitsticky.com/starting-strength
http://fitsticky.com/novice-programs

>>37617330

Cycle the rep range as described on http://fitsticky.com/texas-method
Keep in mind you shouldn't jump to your 3RM, start with the same weight you were using for 1x5.

>>37616453

Yes working the arms or doing light accessories on saturday is fine. Just remember to eat well and get plenty of sleep.

>>37606328

t. someone who can't bench 3pl8 and squat 4pl8 yet

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reminder

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>>37621586

Good job winning 5 fights out of 50 paul

I lift, move, and throw logs for 4 hours every day. 2 in the morning and 2 in the evening.

I want to skip my rest day tomorrow, should I?

My routine is

A: Chest and Tri's
B: Legs and core
C: Back and Bi's
D: Shoulders, Traps, and core

ABCDxABCDx

rate my 5x5 form?
https://www.youtube.com/watch?v=dp1BN7Maoec

>>37617493
Ohp your Owen bodyweight

>>37621811
Trappy my squat is at 80 kg 3x5, but I can bearly deadlift 80 kg 1x5, is theres something wrong with me? :c

>>37617493

Can you still make consistent gains session to session? You're a beginner.

Taking longer than that? You're an intermediate, inasmuch as any of this means anything.

>>37621870
Dont; Rest is important! Go for a walk or something if you feel like getting up and doing something.

I'd rather ask myself how it's possible that I train 4 days in a row and am not fucked enough to NEED a rest day.

Also I think it's probably healthy not too centre everything in your life around the gym, but that's just general life advice, don't take it personally.

Life needs a ying and yang in everything. :)

R8 ppl

Chest+triceps

Bench 3x5
Laying tricep extension 4x8
Bench machine 4x8
Tricep push down 4x8

Back+biceps

Deadlift 3x5 (?)
Weighted pullups 5x5
Cable row 4x8
Preacher curls 4x8
Lat pull down 4x8 (replace with t bar row?)
Cable curls 4x8

Legs+shoulders
Squats 5x5
Leg press 5x5 (4x8?)
OHP 5x5 (3x5?)
Later raises 4x8
Calf raises 4x8

Just added OHP and deadlifts back, beem lifting a year. Should i keep doing chest+triceps+shoulders or is this better? For compounds when do i add weight? Weekly? I hurt my chest in the beginning of the year so my bench is a bit shitty

>>37621293
Thanks for answer on adding accessory work! Another question for the ULxULxx:
Do you think the back workout is sufficient in it? im approaching 140kg on DL and I feel like my upper back should be stronger.

Hey trappy,

lifting for 4 months, lately i've been doing the UL-split in the novice sticky.
Trying to figure out how to program when i start stalling (soon).

I like powerlifting but my main focus is probably bodybuilding (I realize these goals require much of the same approach to obtain), but i just wanted to know if you have a recommended program for someone like me? are all of the early-intermediate programs equal in your opinion?

Or should i just develop the UL split a bit myself? have been reading a lot about programming lately

numbers for reference:
Bench: 3x5: 93,5 kg
Squat: 3x5: 105 kg
Deadlift: 1x5: 120 kg
OHP: 3x5: 55 kg

>>37621811
Do you think it would be a good idea to split the upperbody days in c6w into a push and a pull day and deadlift on the pull day?
I really hate rest days and don't want to go to the gym 3-5 times a week .

3X5 Squat
3X5 Overhead Press
3X5 Bent-over Row
3X5 Bench Press
2XF Chin-up
1X5 Deadlift
3XF Plank

AxAxAxAx...

Is there anything terribly wrong with this?

>>37623205

ye i would say it's too much volume per session and even too high frequency as well.

You won't really be able to progress well on all the lifts with this setup (I assume you have some sort of progression plan)

Anyway, if you wanna go to the gym 4 times a week as a beginner, there are good routines in the sticky to pick from. Why not just do one of those instead of trying to invent the wheel again?

>>37623326
I've been doing this for two weeks after three months on SL. Now I'm progressing much faster: on SL I had come to the point where I could only progress by 2.5kg every other session after a 10% deload, now I go up 2.5kg every session on every exercise except OHP. I'm also dropping fat a lot faster. Are you saying that this will tire me out or lead to injury pretty soon? How about running it for another month? Maybe alternating Deadlifts and Squats and leaving the planks for home would allow me to keep it up longer.

>>37623392

Just saying, it's not an optimal routine.
And neither is SL,

Run something from the sticky.... or don't, do what you like, if it works, it works. I personally believe though, that i don't know more about programming and getting stronger/bigger than people who are pro coaches etc, so i just follow an actual routine and make small adjustments that suit me better, instead of making my own shit show

Upper Body:
----A----
3x5 Bench Press
3x5 Seated Cable Rows
3x12 Triceps Pushdown
3x12 Face Pulls
----B----
3x5 Overhead Dumbbell Press
3x5 Weighted Pullups
3x12 Dumbbell Biceps Curl
3x12 Lateral Raises

Lower Body:
Squat on Mon/Fri, Deadlift Wed

Core:
Plank and Side Planks every session

+Light sets of Chinups and Push ups throughout the day every day and 2 Cardio sessions per week (either jogging 5km or 3x 200m Sprints)

My abs are shit since I never work tham, as I hate doing endless repetitions on that area.

What can I do that'll smash my abs, without having to do hundreds of (x)?

>>37623436
Yeah, I understand that I should take the advice of experienced coaches with decades of experience instead of making shit up after 3 months of lifting.

But my dilemma is that so far everything is going great for me on this regimen and I feel like I'm finally going in the right direction so I'm a bit apprehensive about switching to a traditional program like Reg Parks Beginner 5X5- even though it would probably be a much better idea.

So I guess my question is: if I'm making good progress and feeling good is there still a possibility that I'm doing something terribly wrong? Does personal "intuition" count for anything or is it just a case of beginners delusion?

>>37623495
At 3 months of lifting, you'll still be making gains even on a shit routine, but they won't be as much as on a proper routine.

>>37608370
lol m8 'cardio' is not the reason low reps are used in oly lifts.

Using Greyskull LP as a base:

Monday:
Bench/OHP 2x5, 1x5+ (alternating)
Squat 2x5, 1x5+
Row 2x5, 1x5+ / Dips 3x10 (alternating)
Lat Pulldown 3x10 (until I can do pullups)

Wednesday:
Bench/OHP 2x5, 1x5+
Deadlift 1x5+
Row 2x5, 1x5+ / Dips 3x10
Barbell Situps 3x8

Friday:
Bench/OHP 2x5, 1x5+
Squat 2x5, 1x5+
Row 2x5, 1x5+ / Dips 3x10
Lat Pulldown 3x10

Anything I'm doing wrong?

>>37603129
Is PPL really the way to go?

Ive been doing dougs 4 day split for the past few months and have seen great upper body gains, legs still growing too

Only difference is ive added 5x5 ohp on shoulders, tri.
5x5 DL on back
5x5 flat bench on chest/bi
And 5x5 squats on legs, rest is a 12/10/8/6 rep range, is this alright?

>>37623495
>if I'm making good progress and feeling good is there still a possibility that I'm doing something terribly wrong?
not "terribly wrong", but rip discusses this in SS. when you're a beginner you can do basically anything and make good gains, and this leads people to believe that all sorts of retarded routines are actually effective. it's almost impossible to design a novice routine that doesn't work well for at least a few weeks.

the first indication of whether or not you're doing something effective comes when you start stalling. on a good novice routine like SS including a proper diet you should, as an average guy, squat 3+ plates for 3x5 before you stall completely (and proportional numbers for other lifts. 2 plate bench etc). From my observation even people who do most things wrong will reach a 2 plate 3x5 squat on any of those novice routines, while stalling at around 2.5 plates seems to fairly standard for people who refuse to eat enough.

once you're at 3+ plates as an average guy you can no longer get away with stupid programming and diets if you want to continue making progress.

>>37612257
that routine is pretty much what im doing except that I rotate bench and ohp everyweek so I dont add weight to them every week. Is this fine since im cutting?

>>37621293
should i cycle the rep range for just the lifts im failing to 1x5 or for all of them?

Hey trappy, thoughts on GZCL method? seems like people are really getting good results on it, but i dont see you mention it.

Currently doing a greyskull LP, I've been reading online that it's ok to do exercises like pullups and dips basically every day because of the fast recovery time for those exercises. Will doing this mess up my progression?

I was considering starting with one set of five reps for each of the 5 grips I can (close and wide pullups, close and wide chinups, parallel pullups), doing that twice a day and slowly moving up in reps, and also working on dips whenever I can.

So, that would be 5x5 pullups twice every weekday at the start, plus some dips, while still doing my regular lifting routine MWF. Is this a bad plan? Should I stick to only doing pullups on my A or B day? If I want to start doing weighted pullups after I get up to 5x8 will that change things?

>>37621811
Meet me somewhere irl

I ain't never called ya muthafuckin crib

>>37605058
>not too shabby
>leans back 45 degrees before he even starts to squat
>getting weightliftingshoes instead of increasing mobility
kys trappy fag

My shoulder mobility is utter shit

Should I still continue to press overhead or stop it until I improve?

ABC*ABC*

A
OHP 4*6 + 2*10
BB Bench Press 4*6 + 2*10
DB Incline Press 5*10
Lateral DB raises 5*10
Tricep Pushdowns 5*10

B
Lateral Pulldowns 4*6 + 2*10
DB Rows 5 * 10
Seated rows 5*10
RDL 5 * 5
EZB curls 5 * 10

C
Ab work
Squat 4*6 + 2*10
Seated Calf raises 5*10

Is this too much volume if natty ?

>>37603129
kys dyel degenerate!

Based around the fact that I spend about 50 percent of my time in hotels around the world.

Monday
Bench/DB press in hotel 5x5
DB OHP 4x10
Tricep Dip 4x10
Chest Fly 4x10
Curl 5x10

Tuesday
Deadlift 3x5 (What could I replace them with in hotels?)
HIIT Training

Thursday
Squat/Leg press in hotel 5x5
HIIT Training

Friday
BB row/DB row in hotel 5x5
Lat pulldown 4x10
Delt fly 4x10
Hanging knee raise 4x10
Curl 5x10

Id love to be able to do a more dedicated strength routine while eating at a deficit, but my work/travel schedule won't allow it. Any advice from people who live out of hotels?

>>37627058
Add incline flys to your 'A' workout to your inner chest will suffer.

>>37627329
isn't flys for inner chest a meme ?
why incline flys ?
volume ok ?

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I'm a novice; main goal is hypertrophy
AxBxAxx // BxAxBxx

A
high bar squat 3x5
flat db press 3x8-10
pull-ups 3x8-10
rdl 3x8-10
cable crunches 3x10-12
standing calf raises 3x10-12

B
high bar squats 3x5
incline db press 3x8-10
pull-ups 3x8-10
leg curls 3x8-10
face pulls 3x10-12
lateral raises 3x10-20

Thank you Lads, trying to recomp right now. Currently at ~218 lbs and 25% bf

sorry i'm new, who is this trappy-chan that we take advice from him/her?

is he/she a personal trainer or something? are they really a trap?

i'm not putting him/her down they might be really great, i'm just curious who they are to give advice?

>>37603357
jesus christ why you leaning over so much

>>37627374
not in my experience, at least if you make sure to try to put focus on your inner chest while doing them
personal preference, you can do flat or even decline if you like
volume depends on the person, if you don't feel like shit all the time and are making gains then you should be good. as far as I can tell it looks good

>>37627496
It's a MtF tranny

Apparently it's a personal trainer, has less than 1pl8 squat

People take it's advice because /fit/ is deperate for anything resembling female attention

Trying to get thicc, any tips?

A
OHP 2x5, 2x3, 1xAMRAP
Chin ups 4x5 (weighted)
EZ bar curls 3-5x10
Squats or Deadlifts, whatever I feel like for reps/sets

B
Bench 2x8, 2x5, 1x AMRAP
Dips 4x5-8
BB rows 3x6-10
Machine row 3x6-10
Squats or deadlifts

>>37627405

Please /fit/

How would you go about making a four day routine with MWFS scheduling? Or am I just wasting my time?

>>37627656
upper lower split

>>37621293
>Clean & Front squat
I'll do this. I'm planning to start doing olympic weightlifting soon so this will help me getting experienced on the clean. Thanks trappy-chan your a qt

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Novice here. Throughout my life, I've only been doing curls and bench presses (I started researching about lifting on the last few days).

So, my question is, how much does posture affect form? I had an accident that injured my back, so it hurts a bit for me to walk completely staright, and I was wondering if that will affect my lifting; I assume that it will.

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>>37603129
A buddy made this for me:

A:
Squats: 3x5
Bench: 3x5
Dumbell shoulder press: 3x5
Pullups: 3x10
Cable flies: 3x10
Chinups: 3x10

B:
OHP: 3x5
Deadlift: 1x5
Dips: 3x5
Pullups: 3x10
Chinups: 3x10

AxBxAxx
BxAxBxx

Is it any good?

>>37628964

You dont have to du pull ups and chins ups. Just pick one and do 3xF on that or something

A
5x5 squats
5x5 bench
5x5 rows
3x5 weighter pushups
An work

B
5x5 OHP
1x5 deadlifts
3x8 weighter chinups
3x5 close grip bench

AxBxAxx every week

Gud or not?

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>>37628964

That's a solid routine.

Like the other anon suggested, choose one or the other.

If you're planning on joining the military then go with pull-ups. Otherwise run with chin-ups.

If you can already rep 3x10, get yourself a weight belt and treat them like any other compound movement - 3x5 + 2.5-5 lb's a session.

Instead of the chin-ups, do some core work such as hanging leg raises or ab wheel roll-outs. Or both.

Also, forearm accessory work is a must. Pic related - wrist rolling is hands down the most effective for hypertrophy.

>>37627496

She's a very knowledgeable strength coach and med student that spends a lot of time helping people on /fit/
People take her advice because it's always well researched and accurate.

>>37627556

trappy squats 2x bodyweight

>>37629489
not really super impressive when bodyweight is ~50kg...

>>37627556
Wait trappy is a mentally ill tranny? Wtf I just thought he was a trap. God damn it why the fuck do all the good traps keep going down the road of delusion.

>>37629595
wut? its just "yet another tripfag" that help newbies newbies in here (and actually likes to do it).
pay no attention to those mongoloids spouting demeaning shit, the advice trappy gives is fine/solid. think what you want about the rest.
>would hug
>tfw never will

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Is this too much?

So I was doing SL for a month so far and I was wondering if adding OHP each session would be the best way to get more arms in. I also kinda want to try power cleans and that would make it 4 exercises a day instead of 3. Is this too much volume? Will this fuck up my linear noob gains?

>>37630444
Depends, how well is your local illegal pharmacy stocked?

>>37630444
>brosplit
Kek
>>37630474
Dont add more presses, it will fuck with your progression.

If anything do more sets with lighter weight after your prescribed 5x5, even that is more than needed.

Power cleans are fine, i would do them on deadlift day before deadlift, but doing them before a row wouldnt be horrible.

>monday:
press 5/3/1
close grip benchpress 4x6
chinups
shoulder flys
triceps

>tuesday:
deadlift 5/3/1
frontsquat 4x6
abs
biceps

>thursday:
benchpress 5/3/1
db shoulder press 4x6
db rows
chest flys
triceps

>friday:
squat 5/3/1
deadlift under knees 4x6
abs
biceps

Monday:
Squat 3x5
Bench 3x5
Chinup 2x6-10
Curl 2x8-12
Shrug 3x10-15
Calves

We:
OHP 3x5
Deadlift 1x5
Dips 3x6-10
Cable row 2x8-12
Lat raises 4x10-15
Abs

Friday:
Squat 1x3-6
Bench 1x3-6
Pullup 3x8
Hammer curl 3x10
Facepull 3x12
Calves


Is this good?? I know its more bench than ohp but its my goal to get bench up now. R8 and h8

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>>37621293
Thanks for the answer, I'm the calisthenics guy. I'll be sticking to this routine I've found here http://imgur.com/a/Uriwb for 1-2 months and then switch to a 4 day split. If you think I should add more accessories or change some I'd appreciate if you told me.

>>37631054
You dont run a program for "1-2" months.

You run it until progression stalls, and you need a routine with slightly less frequency and more volume.

>>37630789
What are your lifts?
Seems a little high on the accessory work...

Trappy I'm on candito's strength/control program and would like to slot sprint training in without negatively affecting my lifts. Right now I'm doing
HU/HL/Rest/CU/CL/Rest/Rest
Would it be wise to do sprints on the 7th day or on control lower day?

>>37632905

You could try HL/HU/HIIT/CU/CL/HIIT/x

This gives you 48 hours to rest the upper body muscles between the H & C days. The HIIT between the H/C days may actually boost recovery, as HIIT has been shown to dramatically increase HGH production.

I wouldn't suggest slotting your sprints into CL day, just because sprinting after 6x4 paused squats sounds like you're wasting your time. Though with a day of rest I think you could handle it - plus you have the HGH boost for the HL day the next week.

Hope that helps.

>>37630696
My press has like no progression though.

In addition to all else chest training (weighed dips and push-ups, bench), does it really ever hurt if you occassionally do a few sets of max rep push-ups just for the fun of it when you happen to feel like it. Some people say you should not do more than 12-15 reps if you want to gain mass and not just build endurance, but why do I feel like being able to do like 50-100 push-ups actually makes your muscles more toned? Also doing push-ups in good form is a great mobility exercise for my tight shoulders.

>>37633118
Looks good, thanks! Did you mean HL/HU/HIIT/CL/CU/HIIT/X though? Seems like 1 day of rest between HU and CU might be too little.

>>37633477
Train push press instead for a while.

>>37630474

The biggest problem with SL is that your upper body can't keep up with 5x5 and linear progression.

What you could try instead is dropping your Press/Bench to 3x5 and then adding in 2x8-12 of the opposite exercise. Something like:

>Squat 5x5
>Press/Bench 3x5
>Deadlift 1x5
>Bench/Press 2x8-12 @ ~80% 5RM

This way your chest and your delts are getting worked every session and you're basically doubling the training you're doing for each movement.

If you're just starting out with power cleans you can actually use them to start your dead-lift warm ups. Or you can drop rows from your routine and do power cleans instead.

>>37633706

You could run it like that if you wanted. I just don't know how HIIT sprints will affect paused squats the following day, you know?

Try both and see which one is easier to recover from.

It would be a complete 48 hours of rest for your upper body, so as long as you eat more to compensate for the 300ish calories that HIIT training burns you may not have a problem with handling it.

>>37633666
Avoid training to failure with push ups, unless you just trained chest within the last 12-18 hours or so.
Otherwise it can interfere with progression.

Outside of that push ups are an amazing anaerobic cardio, i superset them with my barbell complexes

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Pic related is my goal body.
I'm 5'9", 155 lbs ~17.5% BF. biceps are maybe 15 in.

I just started GSLP. Do I bulk for ~9 months, then cut for 3 and switch to a brosplit or some other aesthetics routine? His core/arms are what I'm really after.

>>37634025
Lots of deadlift, lots of push press, lots of overheaad squat.
This is the key to thick core

Guys i have a quick noob question.
How should i do mah reps.More load from one rep to another or just go full power on all 3 reps lets say ??

I started with 5x5 after not seeing results or progress with SS. Also added some arm and upper back exercises and some HIIT.

A:
5x5 Squat
5x5 Bench
3x8 Dumbbell Curl
3x8 Barbell Curl
5x5 Overhead press

B:
5x5 Bench
3x8 Dumbbell Curl
3x8 Barbell Curl
5x5 Overhead press
5x5 Deadlift

C:
15-20 min HIIT (running)
3x5 Chinups
3x5 Pullups
3x8 Pulley
Abs and core

ACBCA / BCACB

Not sure if this will work better but at least I have seen some progress in squat, dl and overhead press. Bench is the same more or less (i progress and then go back).

Is this ok? I'm still kinda doing baby lifts.

>>37633724
>drop rows for power cleans

It's like you don't want to dynamically train your lats and bench any weight at all.

Literally the single worst aspect of SS.

>>37628964
>zero horizontal pulling
>pull ups after chin ups

Super set your shoulder press and dips with chins/pull ups, remove chins and pull ups from wherever they are now, add barbell rows before dips/shoulder press on both days, do chest supported or cable rows if your back is tired from deadlifting or squatting. You can also take candito's advice and just do heavy bent over dumbbell rows in place of barbell rows. Remove cable flies and do low pulley crossovers on OHP day, you're already hitting chest on A day and you're already hitting lower chest on B day with dips.

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

So like this, with variable rep ranges on the exercises you do for muscles that are already somewhat tired to make constant progression easier (i.e. wait til you reach the top of the rep range and then increase weight):

A:
Squats: 3x5
Bench: 3x5
Bent over DB Rows 3x5
Dumbell shoulder press: 3x6-10 / Pullups: 3x6-10
Pushdowns 1-2x12-15 / Curls 1-2x12-15

B:
OHP: 3x5
Deadlift: 1x5
Supinated Barbell Row 3x5
Dips 3x6-10 / Chins 3x6-10
Low Pulley Crossover 3x8-12

AxBxAxx
BxAxBxx

I haven't put arms on B day because OHP + Dips are already 6 sets of intense tricep work and supinated grip rows + weighted chins are 6 sets of semi-intense bicep work. I've put barbell rows on B day because your back won't be as tired from 1 set of deadlifts as it will be from 3 sets of squats. You can do the supersetted work like arms and accessories separately but it'll save you time to do it this way.

>>37636308

SS has chinups for lats

And rows don't increase your bench you fucking retard.

Looking for feedback:

A
Box Jump 5x5
Power Clean 3/4/5/6x3
Front Squat 3/4/5/6x3
Goodmorning 5x8/4x10
Med Ball Chest Pass 5x5
OHP 3/4/5/6x3
Weighted Pullup 5x5+(3x3 optional)+1x8

B
Broad Jump 5x5
Power Clean 6x3/3x3/2/1+3x3@85% top set
Back Squat 3x5/3/2/1+3x3@70% top set
Push Press 3x5/3/2/1+3x3@85% top set
Weighted Dip 4x8/5x5/3x3/5x1+1xF
Row 5x5+(3x3 optional)+1x8

I'm doing this routine for judo, and I can only lift 2x/week. Is the plyometric stuff worth doing? Too many exercises? Anything missing?

>>37603129
Hey trappy, will my deadlift benefit from oly pulls? What do you prefer front or back squats?

>>37636509

Lat and upper back strength is really fucking important for a good bench. A lack of that is what kills most peoples bench numbers.

>>37636509
>Horizontal pulling doesn't increase your bench

Fucking dyels everywhere.

HIGHBAR SQUAT 3X5
FLAT BENCH / incline bench 3X5
INCLINE DB FLY / flat db fly 3X8
ASSISTED DIPS 3X10
TRICEP PUSHDOWN / TRICEP EXTENSION 3X8
MACHINE PULLDOWN 3X8
ASSISTED PULLUPS 3X10


DEADLIFT 1X5
OHP / DB press 3X5
DB LATERAL RAISE 3X10
FACEPULLS 3X8
ASSISTED CHIN UPS 3X10
DB SHRUGS / smith machine shrugs 3X12
PRONE LEG CURLS 3X8
SEATED CALF RAISES / smith machine calf Raises 3X12

7 months in AxBxAxBx.... I want to change to ABABABx because i feel sad and want the time to go by faster. Can i do this safely? I would take Squats and DL out and only do them once a week so AbaBabx. (Uppercase is squat/DL+routine) I do cardio everyday too 20 mins

>>37636624
no

>>37636646
explain please.

>>37636652
Training the same muscle 6 times a week is retarded

>>37636662
but its only 3 times

>>37636664
You'll be training

>triceps
>chest
>lats
>literally the entirety of your upper and mid back
>front delts
>biceps

6 times a week

Probably other things I've missed. Your volume is already retarded considering you're dyel enough to be doing assisted bodyweight exercises. Your programming looks like someone took a Push/Pull routine and picked some exercises out of a hat to throw on random days. You're probably a pajeet to boot.

Do >>37636397 or any other balanced routine or keep wasting your time. I'm not gonna scroll up for you.

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4 day Push/Pull+legs TM based routine only with barbell, bench and squat stands?
Help

>>37637197
>only with barbell, bench and squat stands
you can do basically everything with that. theres plenty of 4 day examples floating about

>>37636534

No. You have no idea what you're talking about.
http://strengtheory.com/lats-bench-press-much-ado-little/

>>37636552

It doesn't. You don't use your lats, biceps, or traps to bench. Now get out.

>>37637197

http://fitsticky.com/texas-method

>>37612931
thats a chick lmao

>decide to get fit
>after looking up what you guys can lift, order about 300 lbs of weights
>need to pick them up in the post office
>get there, the packets they hand me don't even look that big
>try lifting one to get it in my car
>i can't
>start sweating
>the post office guy needs to help me load them up

T-thanks /fit/.
Also why are the weights covered in oil? This shit is disgusting.

>>37640288
so they slide up your arse easier

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Whats the best high frequency routine for hyperthrophy, like all days a week or decide whenever to take rest day that also has me squatting atleast 3 times a week?

How is PHUL as a bulking routine?

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Is stronglifts 5x5 good for a beginner?
Been using their app and after 1.5 months feel that I'm not working as hard as I can?

>>37640807

If you already have a solid strength base built up (1/2/3/4) then PPLPPLx

Otherwise you're better off running a basic beginner routine until you hit either 1/2/3/4 or .7/1.2/1.6/2 x body weight.

>>37640950

Don't give advice if you don't know what you're talking about.

I know I'm just going to be told its too much volume.
But here we go:

ABxABxABx

A:
Bench 3xF, weight cycling, so it will be 160, then 165, then 170, then 175, then 165, then 170, then 175, then 180.....

Deadlift 1x5

incline press 3x10

dumbell rows 3xF

ab work

forarm work

bicep work

B:
OHP 3xF
Power cleans
clean and press for singles
lateral raises
face pulls
front squats 3x6
Tricep work

Off days:

3xF weighted pullups, adding 2.5lbs every time
running for a half hour

>>37641266
doing main work to F as your 'rep range' is a good way to burn out. putting a rep range for critique reasons makes more sense.
you're basically doing full body on 2 consecutive days, and back every single day.
there's not even any rep range on half the exercises you gave

it's just a bad programme m8. do a standard routine or read a book before you make your own routine.

>>37641376
I did SL until my noob gains ran out, then switched to ppl, then to this

I feel like people on /fit/ have this notion that too much volume or frequency will kill them. My bench, Press, and dumbell row have exploded since i added in the extra volume.

If I stopped progressing I would stop doing it, but that has not happened yet.

You can only deload so many times before you decide that you just need to add more volume

>>37641466
>bench exploded
>180lbs while on 3rd routine after SL and PPL

>>37641466
/fit/ doesn't have the notion that training the same muscles every day is wrong

training theory and evidence and our understanding of biology says its wrong.

also >>37641499

you are not strong m8, do not use your experience as a good example.

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DUP.

A: Rest-pause 20-25 + clusters of five for five sets.
B: Intensity/Heavy 3-4 sets 4-6 reps
C Volume/Moderate 3-4 sets 9-12

Increase volume weekly once you hit the upper limit when you increase the load, A day has a volume priorization while B day has a load priorization.

6 times a week with one rest day or more if I feel like it. Split to lower and upper body so my frequency is three times in 7-9 days with weekly increasingly volume, and then load.

2 exercises per bodypart antagonist split so like chinup+incline bench + dumbell press+low pulley row and same principle applies to lower body so like squat+GHR + 2 accessory.

Gone at 4x frequency for two weeks for top keks, gonna do two more and take active recovery gay jump week

>>37641499
My chest a shit, better than when i literally got stuck at 160 on every other program i tried.

>>37640950

have a solid strenght base, but want to gain around 10 kiloes of weight, before i start doing purely strenght work.

>>37641068

whats wrong with doing PPLPPLx?

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>>37641731

No one who's not on steroids makes good gains on pplpplx

>>37641812

well what should i do instead?

>>37641812

Bullshit. It's body part splits are worthless if you're not on steroids.

If you already have a solid strength base and your goal is general athleticism/sculpted physique rather than raw strength the PPL split is perfectly acceptable.

https://www.youtube.com/watch?v=B8LRBUkarAE

Stop parroting Trappy and Boardy. Don't be a drone.

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how does this routine look?

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>>37642035
>>37640807

If you want high frequency
PPLxULx (pull day can include squats if you do it as the first P)
ULULxFx (F for Fullbody)
PPPPxFx (push - pull+legs)

If you don't want to have to eat a fuckton
SxDxBAx - Squat+Bench/Deadlift+Bench/Bench+Squat/Deadlift+Accessories. If you wanna squat 3x per week, just do lighter squats or variations on D. Prefer deadlift from boxes on day A.

I recommend against training 6 days per week unless you're enhanced. Not enough rest to get stronger and grow muscle mass.

Get a sensible progression scheme or periodization instead of just doing whatever at the gym. If you have no idea where to start, look into http://fitsticky.com/texas-method

>>37642169

>don't be a drone, just follow the bodybuilding.com memes

lmfao

>>37640921

It's one of the worse novice programs you can choose.
http://fitsticky.com/starting-strength
http://fitsticky.com/novice-programs

>>37640882

I recommend something from http://fitsticky.com/intermediate-programs or http://fitsticky.com/texas-method instead.

>>37636511

Plyo is fine, just take good care of your knees. And take a few breaks from doing plyo every know and then.
Don't do OHP at the end of the day. It's a lift that's very sensible to fatigue. Do it as the first or second lift.

I'd also recommend you start deadlifting. Power cleans and good mornings are fine, but nothing will build you more raw floor pulling strength than heavy deadlifts.

>>37636103

http://fitsticky.com/starting-strength
http://fitsticky.com/novice-programs

>>37634025

There's not such thing as "aesthetics routine".
If you want big arms, do curls, chinups/pullups, bench/ohp, and maybe skullcrushers. If you want abs, stay at low bf%.

>>37632905

I'd do HU/HL/x/CL+Sp/CU/Sp/x

>>37642296
Heres a smiley face faggot
: )

>>37642296
trappy, thoughts on
>>37642236?

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>>37622669

There are examples of splits for early-intermediate lifters on http://fitsticky.com/texas-method

>>37622364

Define "upperback". Which muscles are you talking about? Thoracic spinal erectors, traps, or lats?

>>37626413

>leans back 45 degrees before he even starts to squat

What is a lowbar squat?

>getting weightliftingshoes instead of increasing mobility

I always recommend both. Just forgot this time.
Just go on the archives and search for my posts with "ankle" and you'll see.

Regardless, just "increasing mobility" isn't gonna fix people's issues. It takes a long time to develop good ankle flexibility, and some people aren't able to even with good stretching routines.
Weightlifting shoes simply instantly fix most people's issues, besides bringing in many other benefits. Weightlifters are some of the people with the most amazing ankle flexibility out there, and you'll see everyone wears weightlifting shoes regardless.

>>37641551

Your chest is not shit, you're just not eating enough and have only done shitty programs so far.

>>37624878

For the ones you're having difficulty with.

>>37642236
>>37642330

The image is not even loading properly, and it's tilted. Can't you just type it out? Or at least save it as a lighter jpg file and flip it.

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>>37642296

So

Day 1 : Squat + Bench
Day 2 rest
Day 3: Deadlift + Bench
Day 4: Rest
Day 5: Bench + Squat
Day 6: Deadlift + Acc

and then repeat? Do i add in some assistance exerciseses every day, for hyperthrophy based on feel?

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>>37642423

Here's an example.
If you want to you can also squat on day 3, just do lighter sets.

>>37642408
A - Chest and Biceps
Chest Press 3x10
Incline Press 3x10
Wide Chest 3x10
Chest Fly Machine 3x12
Barbell Curls 3x1w
Bicep Curl Machine 3x12

B - Back and Triceps
Lat Pulldown 3x10
Seated Rows 3x10
T-Bar Rows (Middle Grip) 3x10
Tricep Pushdown (Bar) 3x12
Tricep Pushdown (Rope) 3x1w

C - Legs and Shoulders
Leg Extension 3x10
Leg Press 3x10
Leg Curls 3x10
Shoulder Press Machine 3x10
Lateral Raises 3x12
Front Raises 3x12

30 min of Cardio after weight training

>>37642480

See the "routine tips" section on http://fitsticky.com/novice-programs

Trappy tell me what to do to have big lower legs

>>37642296

Why the hate for bodybuilding.com though?

Of course it's not perfect - but that platform/community has helped millions of people change their lives for the better.

if I've been lifting for almost a year but due to retardation am currently squatting sub 2pl8 should I just go back to SS? weirdly enough my aesthetic development/muscle growth has been reasonable but im still fucking weak

>>37643142

yes

>>37603129
>>37605058
>>37605398
>>37642502
>>37642451
>>37642296
>>37642408
4 months novice. 185cm 83kg
How does this routine look?

Workout A
>Squat 3x5
>Bench Press 3x5
>Rows 3x5
>Dips 3x8
>Light deadlifts OR romanian dls

Workout B
>Squat or light/front squats 3x5
>OHP 3x5
>Deadlift 1x5
>Chinups 3xF (currently 6-5-4)
>Shrugs or something for my lats, because my lats suck balls

+ Some ab work when I can

Added the dls on workout A because my grip strength is starting to limit my Deadlift, I know I could get magnesium or chalk but I'm afraid I would look like a complete dyel.
Thinking about light/front squat on workout b since my friend who is a competing powerlifter and a certified trainer with our national oly association said I shouldnt to heavy squats and DLs on the same day...he does have a point, but on the other hand I never feel my legs tired during DL. What do you think?
Also I already have pretty big legs and I wouldnt mind learning a new lift or help my mobility/some overlooked muscles.
Yeah, I'm not doing cleans: I'm not an athlete, I want to focus on my back and lats and I dont wanna risk it, since my wrists are shit and dont have someone to teach me form irl

>>37642451

How could one program OHP in to this routine? perhaps make it a 5 days/week routine?

Is this push pull legs looking ok? my goals are hypertrophy i keep it 3x10

INCLINE BENCH PRESS
FLAT BENCH PRESS
CABLE CHEST FLYE
SHOULDER PRESS
SHOULDER LATERAL SIDE RAISE
SKULLCRUSHER
TRICEP ROPE PUSHDOWN
/
CG LAT PULLDOWN
WG LAT PULLDOWN
FACE PULL
BARBELL SHRUG
DUMBELL SHRUG
DUMBELL INCLINE CURL
DUMBELL HAMMER CURL
/
BARBELL SQUAT
ROMANIAN DEADLIFT
WALKING LUNGES
STANDING CALF RAISE
SEATED CALF RAISE

>>37643747
>I know I could get magnesium or chalk but I'm afraid I would look like a complete dyel.
you'll look more like a complete dyel if you can't get past a 100kg dl because muh grip and muh insecurities. just get some chalk and buck up.

>my friend who is a competing powerlifter and a certified trainer with our national oly association
there are many successful people who aren't very educated. there's a reason a large number of novice-intermediate strength routine have you squatting and deadlifting heavy on the same day.

>Yeah, I'm not doing cleans
you don't need to, especially if you're doing some form of floor pull on both days.

good routine. A+

how do i work OHP into candito's LP? He just calls for "1x6 shoulder exercise" lmao

bump?

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>>37612740

Just don't drop the bar on the pins too hard, specially when deadlifting. It can bend even the best bars.
But yes, they're good exercises that can help you get stronger at specific parts of each lift. You don't have the stretch reflex, so it's much harder.

>>37622197

Deadlift 3x per week.
http://fitsticky.com/starting-strength

>>37623476

Abs wheels
Weighted Hanging Leg Raises
Weighted Crunches or Cable Crunches

>>37625468

I think it's fine. Just another type of intermediate programming.

I personally don't like it, I think it focuses too much on accessories and doesn't have the frequency I like for the main stuff. But that can be customised, of course.

>>37626552

Are you having pain when pressing? No reason to stop unless you're experiencing pain.

>>37627405

See the "routine tips" section on http://fitsticky.com/novice-programs

>>37627656

See pic related >>37642451

>>37644099

Depends if you want to progress for reals with the OHP or just use it as an accessory.

But you can probably do OHP 2x3 or 2x5 +1kg on B,
do 5x5 at 80-90% or 3x5 80-90% + 3xAMRAP Push Presses on C (instead of doing dips/closegrip bench)
and do 2xAMRAP at 70% on A.
%s are from the weight you're using on B.

This should work fine.
If progression starts to get difficult, try cycling the rep ranges like described on http://fitsticky.com/texas-method

>>37644388

Max it out on the day you don't max the bench. 3x6 or something should be fine.
And then on the day you're maxing out the bench, do lighter sets of OHP after.

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>>37603129
I cant lift legs when I run. Whenever I run and try to squat the same or next day, I implode foreward. My back rounds on deadlift.
Because of this, I dont train lower (except for power clean and snatch), and I run a push pull push pull.
I swim too, but it does not have the same affect on upper or lower.
I need to run 5x per week.
Am I a faggot for not lifting lower?

>>37606530
I would try it and adjust based on what you feel. If it's too much I'd cut down the bodyweight stuff.. I think it makes sense but I stick to 3 days a week because I make better progress

>>37613586
Are you fucking stupid?

>>37646148
thanks. presumably i just drop an accessory for it?

>>37646864

pretty much

>>37646123
question 1)
Trappy what's a routine to make someone love me?

;-;

question 2)
I'm travelanon from a bit earlier if you remember for some reason.
When I get back and continue bulking, what's a good routine to brute force get lifts up? (and hopefully get big)

>>37648023
>When I get back and continue bulking, what's a good routine to brute force get lifts up?
SS if novice, madcow's if early intermediate

2 week blocks:
>Week 1:
>monday
Squat 3x5 ramping
bench 3x5 ramping
rear delt work

>wednesday
Deadlift 4x5, then 3x3 with lighter weights
farmers walks or chinups, leg raises

C:
squat 5-3-2 ramping
bench 5-3-2 ramping
rear delt work

>Saturday
ohp 3x8
machine rows 3x8
curls 3x8

>week 2:
>monday
deficit deadlift 5x3
bench 5x3

>wednesday:
squat 5x5
lunges 3x6 each leg
leg raises

>Friday
deadlift 5-3-2
bench 3x10 ramping

>Saturday
btn ohp 3x8
machine rows 3x8
curls 3x8

run the 2 week block twice before deloading

So how does this look? Inspired by your TM-sheiko early-intermediate split.
Will be doing a bit more linear progression on squats, and then switch to this when i start stalling:

A
Squat 3x3 + 2.5kg
OHP 2xAMRAP 70%
Bench 4x5 80-90%
RDL 3x6-8
Cables crossovers 3x12-15

x

B
Deadlift 2x3 + 2.5 kg
Deadlift 2x3 80%
OHP 2x3 +1kg
Spoto press 3x3 at 70-75%
Chinup progression (3 sets)
Lateral raises 3x8-12 SS Cable crunches 3x12-15
Facepulls 3x12-15 SS Weighted planks 3x1 min.

x

C
Bench 3x3 +1kg
Squat 1xAMRAP 70%
Squat 3x5 80-85%
Paused Squat 2x3 70-75%
OHP 5x5 80-90%
Cable crossovers 3x12-15

D
Deadlift from deficit (standing on 1-2 plates for each foot) 5x3 at 70-75% (I am weak off the floor atm)
Chin up progression (3 sets)
Cable rows 3x8-12 SS Cable crunches

Thoughts?

>>37605058
>http://desustorage.org/fit/thread/37443342/#37444376
any idea why the archive is down?

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>>37650635

I'd do the OHP before the deadlifts on B. It's a lift that needs smaller muscles that are very sensitive to fatigue, while the deadlift uses the largest muscles in the body - so not only causes more fatigue than the OHP, it's also less sensitive to it.

Deficit deadlifts on D might be too taxing on your quads. The point of doing from boxes on D is that it allows your quads to recover a bit better from the volume of squats on C, as most of the focus is shifted to your back and posterior chain.

If you wanna do deficits, do the RDLs on A and the DL on B from a deficit.

Or perhaps you could just swap day A with day C, and keep the deficit on D... that might work fine as well.
Just try it out and see what you prefer. As long as progression is happening you're good.

>>37650673

No idea, but here:

All of the shoes described below are great, including the cheapest options.
Heel height is personal preference.

Remember to look for sales. They're very common.

Cheap but Great:
Adidas Powerlift 2 (1.5cm heel)
Wei-Rui Warrior (1.9cm heel)
Wei-Rui VX3 (1.9cm heel)
Do-Win Gong-Lu 2 (2.5cm heel)
Sabo Gym (1.5cm heel)
Do-Win Gong-Lu 3 (2cm heel)
Sabo Deadlift (flat heel)
Deadlift slippers (flat)

Mid-tier:
Adidas PowerPerfect 2 (2.1cm heel)
Adidas Drehkraft (2.1cm heel)
Risto Tiburon 2 (2.2cm heel)
Risto Deadlift (flat heel)
Sabo Powerlift/Weightlift (2cm heel)
Reebok CrossFit Lifter Plus 2.0 (2cm heel)
Inov-8 Fastlift (1.7cm heel)
Do-Win Pendlay (2cm heel)

Expensive tier:
Adidas Adipower (2cm heel)
Nike Romaleos 2 (2cm heel)*
Risto Olimpico (2.2cm heel)
Anta Chinese Weightlifting (2cm heel)*
Adidas Leistung (2.5cm heel)

Collectors tier:
Asics 727 Tiger (2cm heel)*
Adidas Adistar 2008 (2cm heel)*
Adidas Adistar 92/96/00/04 (2cm heel)*
Adidas Ironwork 3 (2cm heel)*
Rogue Rippetoe Powerlifting (1.3cm heel)
Do-Win Rogue (1.3cm or 2cm heel)

* precise measurement unknown

Another option for flat heeled shoes are Wrestling shoes. Chucks work ok as well.