I'm new and the sticky is broken. should I do starting

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>>41907481

5/3/1 the rest is fiction.
if you have very little "muscle tissue", 25 reps at a certain poundage is going to do zero. merely try not to miss 3 days without going to the gym, and you'll be okay. and eat more.

>welcome.

>>41907481
Do one. If you like it keep doing it for awhile. Otherwise switch. Remember to eat and sleep to help with gains.

>>41907537
Is 5/3/1 a separate program?

>>41907564

>remember to eat and sleep

Fuck I forgot about those...

>>41907481
Doesnt matter much as long as you stick to it and eat right

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>>41907596

it's perfect for novice lifters, and especially women who have naturally less skeletal muscle than dudes....

it works because it overloads the flesh rather than stressing them to exhaustion. skeletal muscle responds to being taxed, not being fatigued.

you gotta apply pressure to coal to make diamonds. #cheesy.

>you know I'm right

greyskull lp

>>41907481
SS is goat. If its hard to programm inthe start you might want to do SL with the app, but I still prefer 3x5. 5x5 is just too much IMHO, the goal is to get you stronger.

>>41907537
>>41907665
Are you retarded or trolling? 5/3/1 is an intermediate program that you do after linear progression stops
>>41907481
Either one, is fine for beginners

OP here

Thanks for the help

>>41908125
You're whalecum

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>>41907481
You will do pic related. Compared to the two you mentioned, it's:
>more balanced (a push, a leg and a pull lift each day)
>better autoregulation (AMRAP sets)
>But doesn't allow you to fuck around with too many degrees of freedom (like letting exercises, reps, sets and weight up to chance)
>more novice friendly (no power cleans, which are retarded to do without a coach)
>doesn't have you squat 3x week like an autist but does not neglect legs either
When daily progression stops, do weekly (TM)
When that stops, do 531

>>41908823
>doesn't have you squat 3x week like an autist
>implying i dont squat 6x week
i will unironically embrace this label

>>41908823
Thanks for the help friend

>>41907481
>newfag comes to /fit/
>actually checks the fucking sticky
>broken
Cruel, cruel fate.
>>41907537
>pyramid sets
That's the real fiction.

Real talk OP: SL & SS are both great, they're quite similar, you'll do fine with either. I went with SL because I like rows more than power cleans, but what really matters is sticking to the routine consistently.

>>41907665
>>41907665
stop posting anytime

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>>41908823

>alternating

alternating like one set of OHP then rest then one set of bench then rest then one set of OHP etc etc until done?

>>41908931
if you are squating 6 times a week you either lack intensity or volume in your workout... what are your series and with what % of 1RM

>>41910765
it means that if you do ohp on day one you do bench on day 2 and ohp again on day 3... same with chinups and rows, if you do rows on day 1 you will do rows on day 2 etc...

>>41911086
*chinups on day 2
if fucked up one the end

>>41910741
This.

Don't worry about starting with the bar, it's gonna add up very very quickly.

Anyone who says 5x5 is shit is retarded.

u should do a upper/lower or ppl if you want to look good and dont care about strength i made some great progress with it

>>41908823
I might switch to this. I've been doing stronglifts for months now and I'm seeing my legs grow while my upper body stays the same. I'm not interested in looking like a human triangle.

Do SL. use the app.

Add accessories at the end of every session.
Curls
Chin ups
Dips
Farmers walks

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>>41907481
>mfw I've been writing a new sticky for myself because the current one is so shitty
Is this the fit's gods call?

>>41907481
Both are fine, don't start with the bar, taper sets down to 3x5 for squats 1x5 dl, stay 5x5 for bench. Add curls.

>>41911076
Nah, it's very possible and useful to squat that much, your body adjusts.
It just takes a ton of time.

Also anyone who recommends 5/3/1 for any lvl of lifter is trolling.

>>41914049

what's wrong with 5/3/1? no memes pls

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>>41914001
Wait should I really not start with the bar, I'm a weak skelly

>>41914200
bruh i started with bar as skelly... there is nothing to be ashamed of... everybody need to start somewhere

>>41914269
He said to not start with the bar

For the sticky is down fags.
This was the old sticky.

http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet_(WIP)

>>41914269
If you can't dl/squat 135 on day one, get on HRT because you are hopeless.

>>41915361
HRT?

>>41915548
?

>>41915361
Deadlifting yes. Squatting no because most people are too inflexible to do it right from the start.

>>41915548
hormone replacement therapy i assume

>>41915206
Thanks friendo

>>41907481

Neither. Just do a PPL and enjoy your aesthetics. No one who sees you walking down the street is going to care about or ask you how much you can squat or deadlift.

>>41907481
Do SS + GOMAD

>>41907481
The sticky is pure shit learn how to do a half body / PPL / Split

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>>41907481
Ppl for aesthetics
SS for strength.

Idiots will argue about SS is good for aesthetics but don't listen to them.

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>>41907481
how do you know its broken if you're new?
KYS

>>41921571
Guess what ss is retarted for strength too. Unless you wanna be the squat master and you dont care about any other lift

>>41907537
5/3/1 is an intermediate program that assumes you know how to program for yourself and can no longer add weight on a per workout basis i e. you stalled in SS/SL, bro. Just sayin'.

>>41921571
You're retarded, it goes:
SS/SL -> 5-3-1/Texas/PPL -> Indigo Project/Doggcrapp/Conjugate/literally anythingbelse because you're not a beginner.

You start to drive in first gear, then you move up. If you came to a full stop, guess what? Back to first gear.

>>41921589
You aren't supposed to do it beyond a few months. How retarded are you?

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>>41907481

>>41907630
Of course a white guy would think this joke is funny.

Most people do Baker's Dozen routine:

12x12 + 1 AMRAP for all compound lifts + bicep curls every day of the week.

Don't reinvent the wheel. You'll get mad gainz here and you can eat a baker's dozen of donuts for a number of calories you're burning.