ICF 5x5

>>39015151

It's literally the worst beginner program.

>>39015151
No. Do 3x5 and add some accessories for arms and shoulders.

You will make gains faster.

>>39015166
I'm not really a beginner but coming back after a layoff and want to regain strength, what would you recommend instead brah?

>>39015166
reasoning?

>>39015173

Unironically, SS. Add in 1-3 accessories at the end of each workout, if and only if you have the energy to do them and do them properly. No more than one core/lower body and 2 upper body.

>>39015175

The reason behind that is it's the inferior beginner program (SL 5x5) which has more volume than a beginner needs, which will just lead to earlier stalling, with a shitload of unnecessary accessories tacked on at the end of the workout. Basically this makes you progress even slower, because you'll do less weight on your main compounds because you have umpteen more exercises you have in your mind that you need the energy for at the end of your workout.

You'll stall faster and make worse gains.

>>39015196
nice thank you!
So just to make sure i understand correctly SL5x5 is ok but ICF is shit.

>>39015215

SL 5x5 is less bad than ICF, but both are still inferior to either SS or GSLP.

>>39015196
What do you think of the fierce 5 routine?

http://forum.bodybuilding.com/showthread.php?t=159678631

File: greyskull.png (37KB, 700x600px) Image search: [Google]

37KB, 700x600px

>>39015151
/fits/ Greyskull program. IMO you should replace one of the curls with tricep extensions, but other than that, it's pretty great.

>>39015270
Incorrect but thanks for playing.

Currently on a cut, can I do a GSLP or 5x5 SL for strenght or should I fuck around until I get leaner?

Been doing ICF but its really taxing on my times

>>39015342

Do you know how I can tell you've been lifting less than 6 months?

>>39015456
Man I've been doing ss but the volume was too low that I started to fuck around in the gym after workouts.
wat do ?

>>39015307

Actually not too bad, I'd replace the Romanian deadlifts with 1x5 or 2x3 deadlifts however.

>>39015467

How long have you been lifting and what are your current lifts?

File: Phrak's Greyskull LP.png (47KB, 547x465px) Image search: [Google]

47KB, 547x465px

>>39015173
Either what >>39015185 said or Greyskull LP with some rows, pull ups and arm accessories thrown in.
Some on here might also recommend Stronglifts 5x5(SL5x5) which I've done myself as well but I don't recommend it because you've got too much squat volume and you're deadlifting on the same day that you're squatting.
ICF 5x5 is just SL5x5 with more accesories and a different row variation btw.
(Pic related, Greyskull LP)

>>39015469
liftan for 2 months.
squat 2 pl8 bench 1.5 pl8 ohp 1 pl8 diddly 2 pl8(my diddly is broken becauase of my t rex arms)
I did boxing in highschool so I have a little bit background.
wat do

>>39015166
It's better than ss

>>39015456
5 years but nice projecting newfriend.

File: IMG_1020.jpg (67KB, 600x800px) Image search: [Google]

67KB, 600x800px

>>39015498
Nah I'm good.

>>39015196
its a bodybuilding routine

>>39015520

"No"

>>39015572

It's a shitty one.

>>39015537

Why don't you elaborate as to why it's good?

>>39015582
Not him but for you just pick a program and stick with it. It really doesn't matter as long as you are consistent.

File: Volume-Vs-Training-Effect.jpg (26KB, 477x291px) Image search: [Google]

26KB, 477x291px

>>39015660

This I understand, but as a beginner you really don't need much to make progress. 3x5 is sufficient enough and is also low enough volume to keep you from stalling.

I've been on SL 5x5 for the past month or two and I've been seeing a lot of comments about how 5x5 is bad for beginners, should I just switch to 3x5 on all exercises and just do SS instead? Will this change my progress or should I just stick to SL 5x5? People say you shouldn't hop programs so I don't wanna, but i'm not sure if changing to 3x5 will change anything

>>39015561
beard bros make me so jealous, i should really grow it out but the interim period, it looks so ugly

>>39015331
This. Its a great program.

>>39015860

You can just switch to SS and be fine.

>>39015561
it's just a GLP template. the moderate volume with AMRAP sets allows for noob gains and a moderate about of hypertrophy with upper body focus.

it's a decent beginner program.

>>39015860
Why not switch to 3x5 when you start to stall like the program says?

>>39016270
because for some weird reason I always miss a few reps when I add weight and I feel like 5x5 is unsustainable when it comes to linear progression, because some days I feel too fatigued to complete the last 2 sets which really hinders my progress (because I end up missing a few reps on the last 2 or even 3 sets, and I have to do the same weight the next session.) then if I miss even more reps the next session, I have to deload even though i'm at such low weights on my lifts

>>39015989
Alright, I think i'll just switch to SS since the progression seems a lot more fluid.

>>39015498
This looks good, what accessories would you add to it?