What is the most effective LP routine in your opinion? I follow

Reddit's push/pull/legs routine.

PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

>>38595231
Seems like a solid program anon how is the progression of weights with this? I am currently on a cut but eventually when I bulk has the greyskull LP enough volume for aesthetic gains also?

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I'm giving albo's routine a shot.

>>38595231
Nigga I found the reddit post the program seems solid but isn't 6 days a week too much?

>>38595194
The phrak's greyskull is best, imo

>>38595504
I am doing fit's Greyskull which is basically Phrak's+dumbbell exercises

But if done probably is this program good also for aesthetics or just strength? I've worked hard to lose 10+kg I don't wanna end up SS+GOMAD meme body when I begin bulking

>>38595562
properly*

>>38595194
8/10
>>38595231
2/10
>>38595349
Yes.

LPis low volume else progress stalls unnecessarily soon.

With linear progression, Progressive overload comes from load, not setsxreps

>>38595460
0/10
Also that "after" pic is masstest, if i am not mistaken
>>38595504
10/10
>>38595562
The extra accessories are retarded, and so are you

Fuck your dips, fuck your curls.
Side lat raise is great, though

>>38595612
Being totally serious here why the fuck are the dumbbell moves retarded?

>>38595693
Doing main lifts with db is dumb because your strength is limited by weak tiny stabilizers, which make progression jumps more difficult. Also most db go up 5lb per hand, so you have to try to add 10lb to your total lift, rather than 5lb

Trying to progress twice the gap, with a harder progression = more stalls, WAY less gains

Dumbbell accessories are alright if they don't interfere with progression on the main lifts. For sure avoid arm isolations like the plague

>>38595194
T shirt version:

Mainlifts as per then:
A: dips, db curl
B: lat raise, shrugs (hold ALAP end of each set)
C: overhead tricep extension, hammer db curls

3x8-12 except 5x5 on shrugs

YMMV

>>38595231

This is literally dogshit, especially for a novice.

>>38595612

That's OCB, not mastest, newfag.

>>38595504
This, I would add dips and/or DB bench and hammer curls. It's fine vanilla though if you don't have the time.

>>38595897
So more or less fit's version of Greyskull as in OP which I am currently doing

>>38595916
I would prefer more db bench/dips and forget about close grip bench but it's definitely splitting hairs at that point.

>>38595504
>>38595612
So would it work to add lat raises to OHP day on phrak's gs?

>>38595897
>adding a press to phrak's
Mehhh

Reverse curls are good if you are looking for forearm extensor action.

Rows and pull ups are enough to where that isnt even necessary.

>>38595194
Strong Lifts.

>Pros vs SS
- Rows provide pulling movement to balance the daily pushing
- Early 5x5 work helps new trainees learn form
>Pros vs GSLP
- Less bloat, there is no good argument to have two curl variations in place
- No AMRAP deadlifts

>>38595612
>Also that "after" pic is masstest
OCB, on gear too.

People looking at that pic and thinking it's some godly beginner routine are setting themselves up for MASSIVE dissapointment. OCB is one of the best physiques to grace /fit/, didn't do it as a beginner and wasn't natty.

>>38595928
Close grip bench is just if you don't have something to do dips on.

>>38596009
So can I completely switch close grip bench with dips? I kinda hate close grip bench

>>38596009
Why would a novice be doing dips or CGBP? All novice programs come with a ton of upper body pushing as is. If anything you should be looking to program in some pulling, shoulder health and core exercises at most.

>>38595935
Yes that would be ideal, in my opinion.

I am a big believer in trainin smaller muscles with higher frequency
https://m.youtube.com/watch?v=S1_FN1MaI5k

So you might only train delts with high intensity(intensity as in higher % of your 1rm) on ohp day, i will still do lighter fluff workouts where i focus more on volume - say doing some 10-20 rep ish weight to failure on side lat raise for one or two sets, then immediately start doing bodyweight side lat raise (flappy birds) to failure.

The burn and pump is incredible, and it wont really affect strength (since you are using babbyweight, and your delts can handle higher training freq.) or recovery.

How much should I be able to do barbell rows with respect to my bench? I can only do a little more than half the weight without shitty form desu

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>>38595897
>>38595504

I have been doing op's for like a month.
Should I switch to Phrak then?
Womanlet who wants to lose weight btw, I don't think it's important but yeah i'm more interested in progressing than getting big.

Might still do the lateral raises or curls though, not sure

>>38596025
The program in the OP is saying as much. Hence the "or", which is different from bench and OHP alternating.

>>38596033
If the OP routine is being recommended as a novice routine, it shouldn't be. I switched to something similar at intermediate.

>>38596052
None of that matters for a novice.

Have you ever trained a raw beginner? The first 2 months is literally just learning form on a few core lifts.

>>38596076
Personally I like to keep them equal. So if you are benching 3x100kgx5, row the same.

>>38596094
I don't think it's intermediate, if you can progress your upper body lifts session-to-session, you are a beginner.

Texas Method and Madcows are examples of intermediate routines.

>>38596083
Might as well. It's a simpler routine and the extra stuff in the OP routine isn't really relevant to your goals.

>>38596025
Do neither until intermediate
>>38596033
While I largely agree with you, phrak's variant has symmetric pulling and pushing
Also core isolations are a shit.
Push press is much better for both core strength and core definition, and is a GREAT exercise to add in when you start to stall on OHP

>>38596083
Anon, what are your goals. It's tough to pick a routine and set a diet when you can't clearly explain what you want.

>>38596114
I guess I was talking more about the list of exercises, not the prescribed progression rate.

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if anyone is struggling to find phrak's variant for whatever reason, it's pic related.

>>38596122
>While I largely agree with you, phrak's variant has symmetric pulling and pushing
Not if you add dips it won't. Regardless, a novice will grow chest/triceps at a very quick rate if they focus on progressing the exercises that are already in the program.
>Also core isolations are a shit.
Most of /fit/ just wants a 6-pack and isolation improves that.
>Push press is much better for both core strength and core definition, and is a GREAT exercise to add in when you start to stall on OHP
I can't comment as OHP is my strong point and I didn't stall until 70kg. I'm training two people right now and both get through OHP stalls with simple deloads and form adjustments. New trainers typically have poor form and more gains will come from correcting that compared to adding something new. I'm not a fan of beginner bloat, see >>38595231 as an example of something terrible.

>>38596098
I have my nasm cpt and currently 8 clients.

I dont even add in stabilizer endurance mesocycles to start off with in new clients unless they are old or super out of shape.

And yes, first you train form, then you train strength (then hypertrophy then power), but i feel higher frequency deltoid training is still a great habit for a novice, and it makes the transition to intermediatw programming smoother, as they are familiar with switching from low intensity workouts to high intensity, over the cource of a mesocycle

>>38596130
Sorry english isn't my best language

Uh, I just want to lose weight and hopefully get stronger. I want to lose around 16 pounds and I do cardio when I'm not lifting weights.

I just want to get stronger, hopefully don't get bigger while making muscles, I just want to look aesthetically good.

>>38596131
Beginner, intermediate and advanced is a function of progression rate. Exercises mean nothing in that regard.

You are no longer a beginner when you can no longer recover session-to-session. You are no longer intermediate when you can no longer progress week-to-week.

It's about getting strong enough that recovery times blow out and require new training frequencies and adjustments.

>>38596175
Just do Phrak's then. You won't accidentally get huge by lifting weights.

>>38596188
That's just Rippecuck's definition of novice/int/adv. Other people say different things.

>>38596161
>core isolation is better for getting a 6 pack than push press
This is the opposite of true.

Literally everything else i 1000% agree with (hence me also saying not to add dips)

>>38596188
supplementing this post, I'll add that this type of progression will differ largely between people in terms of time frame. this is where it becomes important to focus on your routine, and also why some people prefer to design their own intermediate+ 'splits'.

>>38596170
My concern is that beginners read what you just wrote and try and incorporate that stuff into their routines. By the end of it they have SS + side lat raises + the first thing google told them when they looked up 'stabalizers'. It only serves to distract.

>i feel higher frequency deltoid training is still a great habit for a novice
I don't disagree, I just don't like telling people to add stuff to a beginner programs because I've seen what they morph them into.

>>38596175
>hopefully don't get bigger while making muscles
See how this thread is full of guys who are struggling to get bigger? You won't accidentally get huge.

Pick any routine that focuses on compound exercises with linear progression (SS, SL, GSLP etc) and eat at a -500 deficit. Read the sticky for more diet calculation information.

Also, set yourself an objective goal and meet it. If 16 pounds is your goal, set it and achieve it, don't swap routines until you hit it.

>>38596222
It's also correct. But if you want to make up definitions to make yourself feel better go for it.

>>38596256
Allright, yeah I read the sticky and have been doing great, I was just asking since I was wondering if maybe it would suit me better to switch now.

Thanks

>>38596222
On /fit/ we use the definition provided in practical programming as the standard definition, virtually without exception.

>>38596224
>core isolation is better for getting a 6 pack than push press
I didn't say that. I said that core isolations aren't shit.

Then I said that I can't comment on push press.

>>38596276
Garrett Blevins made a video like 20 minutes ago explaining his version of it.

OP here so I am kinda confused. Would it be better for me to switch to Phrak's GSLP from fit's alltogether or just remove dips and closegrip bench while keeping the dumbbell movements?

>>38596283
Routines really are overhyped here. Certainly if trying to lose weight it's going to be all about your diet. There are a few tried and true routines that you really can't go wrong with, stick with those and you will be well served.

>>38596301
phrak's days make much more sense. much more symmetrical routine overall, and will serve you better in the linear long run.

make the switch entirely, /fit/'s GSLP was designed to be sold to DYELs, especially with those """"""""""""""accessories"""""""""""""".

>>38596301
What are your goals? Height? Weight? Lifts?

Once you write down objectively what you want to achieve, finding the lifting plan that suits best is easy.

>>38596294
>core isolations arent shit
They totally are, though

>>38596301
100% yes.

Phrak's is GOAT

/fit/'s greyskull is like the ICF of greyskull (a meme)

>>38596356
I can only disagree. The sentiment of 'squat, deadlift and cut and you will be fine' really only holds if you have a decent squat/dead, which most people don't have and have no desire to have.

You can rep 3 and 4 plate respectively and still have an underwhelming core.

>>38596334
I started 80kg on a cut and I am now 70kg after 5 months. I want to cut pronanly 3 or 4 kilos more then I will be relatively lean and will have a good base to bulk up and make muscle. Height is 174cm
Current Lifts (x5 reps)
Bench Press: 61kg
Squat:70kg
Deadlift:75kg (probably could do more but kinda scared do increase due to injury etc)
OHP:40kg
I can do 4 reps of bodyweight chinups (couldn't even do 1 before)

My goal is to get acceptably strong but mainly bulk up to my original weight and stay around 12% bf for aesthetics once I finish cutting

>Muh rate of progression
>Muh 2000 different beginner routines that all look the same
>Muh gotta optimise muh first 6 months of training or I'll run out of gains
Just pick one and try hard, and learn decent form in all the lifts. If you're new to lifting you probably don't have the knowledge anyway to tell what routine is better and what advice from /fit/ you can trust.

>>38596385
You cannot push press 2pl8 and not have an visibility at 16+% and a stronk core.

Squat and dead are shit for abs.

Isolations are too

>>38596400
Okay. Certainly those lifts look to be well in the beginner range so a beginner routine would suit very well. You have listed Bench, Squat, Deadlift, OHP and Chinups. So I imagine you want to progress these. Thus you could happily choose from:

SS, SL, GSLP or Phraks.

Trick is though, which ever one you choose. Don't modify it. Pick one that on paper looks like what you want and stick with it

>>38596406
Right, which is why us autists argue until we reach an undisputed consensus that becones sticky-tier advice.

...only to have newfags ask if that sticky really is a meme or not

>>38596429
My problem with that is that most people don't want to push press 2 plate and even if they did it would take arguably years to get there. That's a crazy requirement for a defined core.

Most of /fit/ don't give a shit about getting strong, they just want a gf.

>>38596444
I have been doing the OP pic but I might switch to Phrak's

>>38596480
Okay. Just remember this is a marathon not a race, you will need patience. Don't get itchy feet and swap your routine again in 2 months.

>>38596464
We will ask if sticky is a meme if in every tread you make fun of SS

>>38596444
>gslp or phrak's
Phrak's is gslp

There is no standard gslp, only variants.

/fit/'s variant is newer and more retarded than phrak's

Have you never read the book?
You should, it is amazing.

Talks up the importance of neck extensor training a bit, which is good for wrestlers and football players who are susceptible to neck injuries, but unnecessary for most /fit/izens looking for assthedicks

>>38596528
>Have you never read the book?
>You should, it is amazing.
No I haven't. I read and did SS->TM as a novice.

>>38596528
OP here I read the important parts of the book and I try to also implement the frequency chinups but to me fit's version seemed better than Phrak's due to added arms work (SS+GOMAD threads made me paranoid kek)
Those neck extensions are a meme though

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>>38596514
Here is the real deal:
Starting strength is legit advice, given by a man frustrated by three decades of hungry skellies who wannabe NFL linebackers complaining that no matter how much they eat (in reality probably like 1,800kcal) they just cannot gain weight or strength.

As a result he gives some very silly, very wacky (just plain wrong,desu) advice that is bery helpful for """""""""hardgainers"""""""" to hear.

Most of /fit/ is sedentary as fuck, almost entirely coming from fatty mode or skinnyfat mode. The occasional skelly from time to time.

So 100% of his nutritional advice is the opposite of what 99% of /fit/ needa to hear.

If you ignore his advice on nutrition and olympic lifts, it is golden.

Source the nutrition info from lyle mcdonald or eric helms.

>>38596608
I did SS as a skinny fat and ate enough to put on 12kg over 6 months, which is standard +500 surplus (Rip only recommended GOMAD for people crying they can't put on weight).

I did put on a good chunk of fat, but I made my first ever muscle gains on that routine and got my lifts from/to (3x5):

>Bench
35kg -> 85kg
>OHP
25kg -> 57.5kg
>Squat
50kg -> 110kg
>Deadlift
70kg -> 160kg

The routine worked exactly as prescribed. I got bigger and I got stronger. I did a quick cut after that whilst maintaining my lifts and moved on. SS works. After years of P90X, 5 day splits and other garbage on my bedroom floor, SS is the first time I ever made actual gains.

>>38596608
Yes you are right I know in the book he mentions that is only for people who can't gain
But SS+GOMAD makes a good meme desu.
Other than that his book is nice for form

>>38596588
You are dumb and wrong.
ignore the ss memes, before you fuck up your delt:arm ratio.

If your biceps are too small, train back more. Your back muscular is large and strong. It can handle much more training volume than your biceps.

your pectoral and deltoid muscle can similarly handle more training volume than your smaller, weaker tricep

If you want more bicep, train back more

Otherwise you end up looking like a DYEL with surgically attached non DYEL arms.

You cannot expect your bicep to handle or require more training than your back.

Why do curls?

You cannot expect your tricep to handle or require more training than the combination of delts and pecs.

Why isolate tricep?

>>38596681
>>38596686
Gomad isnt his only nutritional advice.

He says you should eat 5,000-7,000 kcal, just to follow his program.

He says you should bulk even if obese.

Have you two even read the book?

He says tons of silly shit, that is just what i recall offhand

>>38596691
Man I don't claim that it is better it just seemed to make more sense I am a newbie I don't have that much knowledge.
But if I follow Phrak's GSLP when I start bulking would I make decent aesthetic gains or just strength gains?

>>38596719
Not the whole book but holy shit 7000kcal? I am cutting on 1800 to 2000 kcal at the moment and was planning to eat about 2800 to 3000 when bulking wtf?

>>38596730
Both.

Greyskull has high volume during deloads, so you can still set prs and progressively overload, allowing you to get growth during a deload, whereas pther programs you would not.

It is an incredibly underrated program

>>38596755
Like i say, he says some dumb shit.

Tdee + 250kcal for lean bulk
Tdee + 500kcal for bulk (do not do this, you cannot gain 1lb muscle a week as a natty even with perfect conditions, nutrition is permissive, you cannot "forcefeed" gains)

Also forgove my presumption but you seem to have a very back and white view of cut vs bulk.

I think you might like this
https://m.youtube.com/watch?v=k5bFy_WHYLI

>>38596719
>He says you should bulk even if obese.
No he doesn't.

>>38596812
He 100% says you should be gaining weight on his program

The common vernacular for gaining weight while lifting = "bulking"

>>38596830
You misremember. At no point does he say obese people should bulk, he actually says they should not. Please re-read the book before you spread your own misinformation.

>>38596804
I'll watch the video thanks but in what sense I have a black and white view? I started on a cut because I was out of shape. Now I lost my manboobs and most of my belly and the bigger portion of my loss was fat. After I lose some more I wanna do a bulk where I eat around 300 calories in surplus as you mentioned and try to gain back the 12 13kg I have lost but mostly as muscle.

Isn't it more or less how it works ? Please correct me if I am wrong because I don't wanna fuck up bulking

>>38596882
You can ignore that guy, he was spewing bullshit about SS I can only assume the other shit he say was likewise, bullshit.

>>38595194

I want to run a program that will give me strength results like SS, and then finish it up with TM, eventually going into strongman training.

I like GSLP and the plugins, but deadlifting once a week seems like a waste of time when you could progress once or twice a week with it.

But here's the thing, I need to have decent rear delt and back development because of having a torn labrum and the shoulder joint health concerns with that. What should I do?

Run SS with rear lateral raises or band facepulls on A?
Would DB carries once a week break the program to the point where it will harm my progression?

>>38598607
Look at SL

>>38598638
But the progression has you start from the bar, and I've heard time and time again that the deloads blow and it's a SS knockoff meme by some bulgarian jew.

What's the real difference between SL and SS with rows instead of power cleans, other than the two extra sets that don't really give a clear advantage?

Sure, the 5x5 scheme will make about a 10% difference in size/strength or whatever, but it also makes the progression harder.

Not that I don't sometimes THE PRESS for an extra set, but still.

>>38598728
Line by line.
>But the progression has you start from the bar
Start in the way SS would have you start, 10lb jumps until you hit working 5RM for the day
> I've heard time and time again that the deloads blow and it's a SS knockoff meme by some bulgarian jew.
All these beginner LP programs are SS knock offs. That doesn't invalidate them. Not everyone is training to be an american football player.
>What's the real difference between SL and SS with rows instead of power cleans
Power cleans are in SS to train explosiveness, which I doubt anyone here cares about. Rows will provide back development, rows with good form will hit rear delts, the pulling will match the pushing (which is a big flaw in SS).

> the 5x5 scheme will make about a 10% difference in size/strength or whatever, but it also makes the progression harder.
It has nothing to do with size or progression. It's more reps to work on form, which is the most important thing for a newbie to do. SL drops down to 3x5 soon enough so progression is literally the exact same. You just do more form work early.

What would a GSLP variant with only two days look like?

>>38595231
I've been doing it for 3 weeks and am enjoying it

>>38595194
I wish I had done this but without alternating ohp and 2x15 on isos.

>>38596132
>Barbell rows/chin ups before deadlifts

>>38596161
https://youtu.be/ZAHoPUgrubw
I stalled at 50kg and deloaded to 45.
Dont have microplates yet, was thinking of staying on a weight twice and do 2 amraps the second time instead of one to simulate overload.
At 45 amrap was 7, at 45 it was 5. Something aint right: i did 5-5-4 with 50

>>38595504
I do this with dips+lat raises on ohp day and incline db bench on bench day.
Still need to decide on a second accessory there, was thinking about facepulls.
Thoughts?

>>38595231

All you fat pseudo powerlifters can fuck off.

I did the routine in OP's pic and made good gains and I'm now doing that push/pull/legs.

It is far more enjoyable. At the end of the day I go to the gym because I enjoy it, so I'm going to do a routine that I actually like. The pump I get is also sickening.

btw my lifts got to

Deadlift 180kgx5
Squat 120kgx5
Bench 80kgx5
OHP 52.5kgx5

>>38601891

Also my bodyweight went from 57kg to 75kg

>>38601891
you barely bench above your bodyweight and you think its a good program?

show us your aesthetic body.

This my take on GSLP

Monday
Low bar squat 3x5
Bench Press/ Press 2 x 5, 1 x 5+
Pendlay row 3x5
Incline flyes 2x10-12
Rear delt flyes 2x10-12

Wednesday
Press/ Bench Press: 2 x 5, 1 x 5+
Deadlift: 1x5
Weighted Chin: 2 x 6-8
Lateral raises 2x10-12
Curl variant 2x10-12


Friday
Front squat 3x5
Bench Press/Press: 2 x 5, 1 x 5+
Pendlay row 3x5
Incline flyes 2x10-12
Rear delt flyes 2x10-12

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>>38601925

These are the gains I made in about 1-1.5 years doing basically

A

Squat 3x5
Bench 3x5
Rows 3x5

B
OHP 3x5
Deadlifts 1x5
Chinups

A

Squat 3x5
Bench 3x5
Rows 3x5
Curls

>>38600242
I do rows after DLs, chinups the other 2 days.
problem solved

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>>38596719
>>38596851

the variations of GSLP on the GLSP book are way better than the /fit/ and phraks ones.

here's the one that I like best:

Modified Greyskull LP Mass Gain Base
with Rotating Lifts
Monday
> Incline Bench Press: 2 x 5, 1 x 5+
> Curl Variant: 2 x 10-12
> Squat: 2 x 5, 1 x 5+
> Neck Harness: 4 x 25
Wednesday
> Press: 2 x 5, 1 x 5+
> Weighted Chin: 2 x 6-8
> Yates Row: 2 x 6-8
> Deadlift: 5+
> Neck Harness: 4 x 25
Friday
> Decline Bench Press: 2 x 5, 1 x 5+
> Curl Variant: 2 x 10-12
> Front Squat: 2 x 5, 1 x 5+
> Neck Harness: 4 x 25

Greyskull LP with Mass Gain/Strength and
Hypertrophy Focus
Monday
> Fasted walking (20-30 min)
> Throughout day: Frequency Method Push-ups and Chins
> Press 2 x 5, 1 x 5+
> Weighted chins 2 x 6-8
> Squat 2 x 5, 1 x 5+
> Neck harness 4 x 25
Tuesday
> Fasted walking (20-30 min)
> Throughout day: Frequency Method Push-ups and Chins

Wednesday
> Throughout day: Frequency Method Push-ups and Chins
> Bench press 2 x 5, 1 x 5+
> EZ curl bar curl 2 x 10-15
> Deadlift 5+
> Neck harness 4 x 25
Thursday
> Fasted walking (20-30 min)
> Throughout day: Frequency Method Push-ups and Chins
Friday
> Throughout day: Frequency Method Push-ups and Chins
> Press 2 x 5, 1 x 5+
> Weighted chins 2 x 6-8
> Squat 2 x 5, 1 x 5+

Btw, frequency method (i.e. light exercises everyday) really works for beginners, both for increasing gains but, more importantly, to teach good patterns of movement for bench, press etc.

>>38604287
neck harness? holy fuck, that should be your last problem, why do they add it there? the rest doesnt look very balanced either

>>38604606
because the guy behind gslp is a fighter and neck strength it's pretty important there. I suppose you can skip it altogether

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>>38604606
a strong neck is very important in any contact sport (boxing, fighting, , polo, basketball etc); also thick neck is aesthetic af, pic related

>>38595981
>thinks cleans aren't a pull
kys

>>38604822
left looks like an athlete
right looks like an actor

>>38595870

Why?

Inb4 muh volume

>>38595778
i think you're misreading the picture.

the dumbbell exercises are not main lifts. you don't increase weight on them every time you go into the gym.

>>38595981
> No AMRAP deadlifts

why are these bad? the whole point of GSLP is that you do as many reps as possible WITH GOOD FORM. if you'd notice your back rounding on deadlift during AMRAP set, you stop, period.

>>38604287
Nah Phrak's + accessories of your choice is better
I looked through his routines in the book and they all looked dumb

>neck harness
nigga I dont play rugby

>curls
>ever

>incline/declines instead of flat
>rows before deadlifting

I gotta try the frequency method for both chinups and pushups though. Problem is I dont have a bar and the one at the park close to my house got destroyed

>>38596400
god this made me feel so terrible
I bench 70kg, squat 87.5 ass to grass, deadlift 115kg and OHP 40kg.
WHY IS MY FUCKEN OHP SO TERRIBLE. BEEN STALLING ON IT ALL SUMMER

>>38595231
is it PPLxPPL or like PPxLPP

>>38605483
>floor pulls have enough rear delt engagement to counter balances horizontal and vertical pressing movements

It is technically a pull, but a horizontal or vertical pull would be more symmetrical vis-a-vis muscular development

>>38606783
https://m.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

>>38606773
OP here I know it won't make you feel better but also for me OHP is the hardest to progress and I have to de load constantly. I am on a cut though. What is your body weight?

>>38601960
You didn't do accessory? Good progress

>>38595612

its ocb not mastest

>>38595612

fat powerlifter detected

>>38606538
>nigga I dont play rugby
surely you don't

> curls
> ever
if you want to get your arms big, you gotta do em; true that chin-ups also hit biceps and brachialis, but, as a beginner, the volume won't be enough for gains

>incline/declines instead of flat
what is rotating lifts

>rows before deadlifting
that's a matter of personal preference

btw, I do chin-ups on a broom fixed between the roof and I weight 230lbs
stop making excuses =p

File: tumblr_nlkhyvXPSM1r8yckco1_500.jpg (99KB, 500x500px) Image search: [Google]

99KB, 500x500px

>>38607622
forgot pic

>>38607622
yeah, I dont
then it would make sense to ADD curls, not do them instead of chinups on some days
as a beginner, compound is always better than isolation, always. and it doenst ignore your whole back just to isolate the bicep
>what is rotating lifts
changing too much too often impedes progress
>that's a matter of personal preference
well, if you prefer to not progress in your dead yeah

between the roof and what? all my door frames are super old and my parents wouldnt let me put a fucking bar in one fo sure. the one at the park was so neat, but some fattie had to dislodge the whole structure for fuck sake

>>38607703
yea, those are good points; in fact I've been following the routine doing the very same corrections (add chin-ups+curls, flat bench, exercise order).

the broom is fixed between the rafters of the roof, kek, you could do something like this, but better (a proper bar), or just a broom (if you're a 3rd world-er like me).

>>38596830
he literally says 'do what it takes to make your bodyfat ~20%'

>So, if you’re three months into the program and your squat has gone up 50 pounds, YNDTP. If you’re 3 months into the program at 10% bodyfat and you have only gained 6 pounds, YNDTP. If you’re 3 months into the program at 30% bodyfat, your waistline has not gone down 4 inches and your squat is not up 175 pounds, YNDTP. Again, the program uses a diet that facilitates progress, and not everybody will progress towards the same goal of more muscle mass using the same diet, since we don’t want to let bodyfat get out of control. And out of control is not the same thing as a moderate, necessary, healthy increase"

How does this look?

A
5x5, 3x5 Lowbar squat
5x5, 3x5 cleaned up OHP
5x5, 3x5 Pendlay


3x10-15 Rear Laterals (to be facepulls)
3x distance EZbar carry

B
5x5, 3x5 lowbar squat
5x5, 3x5 Reverse Grip Bench Press
1x5 deadlift

3x10 chins, then weighted for 5-8
2x12-15 landmine laterals (Easier on my shit shoulder)

5x5 until I get confident with my form, then 3x5.