StrongLifts 5x5

From what I've read here, strong lifts is pretty good, though I've seen people say greyskull is better. From my own experience, do tricep/bicep isolation exercises and squat less. Where you gain mass the most can be somewhat genetically predetermined so don't listen to anyone that tells you to strictly follow the program.

>>40892266
When you say isolation, would chin ups be good for bicep?

And for less squat, how much less? currently 5x5 every other day

Thanks for the advice

>>40892284
not him but by "less" i would cut down to like 4x5. or maybe even 3x5 and then up deads to 2x5

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>>40892247
Do greyskull lp. It keeps you progressing and pr-ing longer and actually makes you look good, unlike SS or SL

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thoughts on reg Park's 5x5? I like the volume it has, but I never hear anyone recommend it.

>>40892266

greyskull is awesome

but SL and GSkull are better than SS imo

>>40892247
Stronglifts/starting strength are both programs for weak skeletons who never did any highschool sports or shit at all. Neither is going to result in you looking good or being super strong.

But yeah, you're a fucking skeleton, so do SL and eat like 4000 calories a day.

It doesn't have the volume to be used long term, though, so I wouldn't keep at it for more than 6 months tops if you're still progressing well.

After that switch to

>>40892605

Once you've done that for a while you'll inherently know that PPL is the master race and you'll be strong enough to start the transition over to that.

>>40892247
>though I know it's possible to gain 52 over a year
52 lbs of LEAN mass in a year is pretty fucking hard bro.

Although you're light as fuck, so I wouldn't say it's out of the realm of possibility.

Good luck and make sure you take progress pics. Even if you don't hit your goal, you'll probably make some excellent gains.

>>40892247
You can't gain much more muscle than 24 pounds in a year without steroids

>>40892693
A pound of legit lean muscle mass per week is blatantly impossible. I think you'd probably die before you could possibly dose enough gear to accomplish that.

>>40892693
>>40892648
>>40892605
>>40892566
Thanks guys, means a lot. I'm going to continue SL for a while, and I'll check back periodically to find out when the best time to start >>40892605
would be. Hardest part so far has been eating as much as I should lol. Lifting is fun, especially when I'm seeing my numbers go up. OHP is def. funnest lift.

Again, thanks.

>>40892566
Where is the ab workout in that routine?

>>40892945
Remember that these are all beginners routines. Direct ab work is pretty much useless for a beginner, because squats, deadlifts and rows will all stimulate them if done correctly. However, this only applies to beginners, if you're more of a intermediate lifter and want to specifically strengthen your core, I'd go with planks at the end of squat workouts and hanging leg raises at the end of your deadlifting days.

>>40892266
ICF?

>>40892247

I just started doing a routine similar to this.

I however do squats, bench, rows and next workout weighted pull ups ohp, and deads. I then added abs and two isolation a workout.

So something like l sits, bicep curls, tricep extensions or dragon flags, rear delt flies, calf raises. Really just do what I'm lacking.I also practice handstand for about 15 minutes before my routine for fun.

>>40892321
>then up deads to 2x5
No fuck off there's a reason it's 1x5

>>40892975
>Direct ab work is pretty much useless for a beginner, because squats, deadlifts and rows will all stimulate them if done correctly
You are idiot

>>40892247
Strong Lifts is great if you push yourself hard and eat right. But remember, SL is not a lifestyle, it is an introduction. It will help you learn how to Squat - which is you need, and it will help your body get use to weight lifting. It is simple, easy to track, easy to stick too. Keep at it at least three months, maybe even a year (max) if you are making good progress. However, eventually you will want to change things up.

The problems that arise later in the program is one of imbalances. Your quads will be more powerful than your hamstrings. Your legs in general will gain faster than your upper body. Etc. I felt like my legs were stealing all the gains from my upper body. My Squat hit 315 and my Bench was only 145, and I looked weak as fuck.

The plan you'll shift to later will still include ALL of the SL lifts. So have faith in SL and give it a shot.

>>40892566
Is it really that goods? It seems it doesn't have much volume.

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Which routine would be best for a fatty trying to cut weight? Been doing SS but was thinking of moving to greyskull.

>>40892605
That looks really fun without being too overwhelmingly complicated.

t. Beginner.

>>40892247

If you are under 20% bodyfat, you should expect to gain weight by eating more.

If you are over 20% bodyfat, you need to cut calories staring with useless stuff like sodas.

This applies to all beginner programs worth a damn.

>>40893262
I reached 1/2/3/4 without ever having done a single plank, situp or else. But keep telling yourself that your 200 crunches will get you all the girls. Godspeed.

>>40892566
Can't you just stick to the main lifts?

>>40897373
GSLP is designed to incorporate excercises which target specific areas you feel are lacking, this is why it has more aesthetic orientation than SS or SL, while still being a strength focused. this particular example of GSLP was designed to give a nice strength foundation while also making you look nice, so strength gains will be slower. It also suggests doing the third set of the main movements (and the one deadlift set) as AMRAP - as many reps as possible, so low volume isn't as much as a problem, and you can keep pr-ing after a deload.

of course, you could just read the fucking book, it's available online.

>>40892605
i do something similar to phase 2. i enjoy it as its a proper full body.

>>40897687
>you could just read the fucking book, it's available online.
where?

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>>40892247
Been doing SL solid for 6 months now and I look like this. Also will post progress stats. I mixed in some startingbodyweight exercises for core and more
Chest flys 3x8 (on BP day)
Weighted pullups 3x8 (on OHP day)
Leg lifts 3x4-8 (based off sbw progression, everyday)
And then some weighted situps 3x10

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>>40897798
Pic related are my current stats based off the SL app. I stopped for 2 weeks because one of my quads was enflamed which is why the weight went down after deloading

>>40897790
do you not know how to search for torrents?

>>40897870
well I tried to search for pdf, ebook and torrent and didn't find anything, is there an actual link or are you baiting me?

Guys I'm on SS and I think I wanna stop memeing and move to greyskull lp. Whats the best version and do I need to pay? I know you have to pay for phreak's variation and I cant find it online

>>40897910
Nah man, I have it, but I dont know where I got it from. Wait, let me check

>>40892247
Every time I see this it really makes me wish people didn't turn SS into a meme. It really is better than the knock off versions and has a much better source of information on form ect, of course newfags see its a meme and then think it's bad automatically

>>40897959
Is this a trick? Phrak's version is literally one image. Buy the actual book or pirate it at the very least.

>>40897910
I seriously cant find my own source for it. I'm sorry bro.

>>40897812
This looks dope. High volume, all compounds, no bullshit, and optional ways to add to it that aren't just slapping curls on the routine. Has anyone done this routine who can comment on its effectiveness?

>>40898287
can't you up your file on mega or something similar?

>>40892981
Bump

>>40893521

It's for strength, you should be tired because you're doing high weights

>>40898336
does this work?

#fm/5nJjwSwT

>>40898358
ice cream fitness. Google it. It's just SL with a couple accessories. Good routine, but takes a couple hours if the gym is busy.

>>40898472
that's the link to your cloud you need to "update link" and post the link

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>>40892566
>Rest 4-6 mins between the main sets.

WHAT. This means when switching exercises, right? From bench to squat and so on. It can't possibly be between each set of benching. That's 2 min. rest at most.

>>40898552
I tried.

https://mega.nz/#!du4jgKqQ

>>40898616
what's the decrpytion key?

El bumpo .

>>40897798
>chair force
did you take this pic before your maid came to clean your room?

quick question guys: im gonna switch to 5x5 soon (been doing different brosplits for 6+ months). Should I start with empty bar or with reasonable weight?

>>40900950
Anyone?

>>40901689
Dude implying you're already a couple months into working out, starting with the bar will not help. Just do weight that you can do 5x5 with strict good form. Whatever that weight may be

>>40892566
I've been making some damn good gains on this program, but stalling real hard in the chinups and dips.

>>40893689
Bamp

>>40901949
Yea I thought about that, but I might end up stalling too early. How much time doing 5x5 and/or many deloads do you think I should do before switching to another routine?

>>40893065
which is? deadlifts are great and also fun, why not do more of them

>>40898568
Nope

>>40895621
Those are expected in your first year of lifting. Those aren't "good" lifts. You would have been stronger if you trained your core.

>>40905226
Wrong.

>>40905226
I never said they are, but this is the strength foundation I wanted, before switching to a more aesthetics based routine. You seem like you don't really know what you are talking about.

>>40897812
Ok im giving this a go starting tomorrow

I want to add some isolations. is this a good idea