I tried both SS, SL and Lvysaurs beginner routine. They're all good, but it was way easier to progress on OHP and bench with Lvysaurs, since you do those exercises 3x a week.
Hudson Adams
pic not related, sorry that's omar isuf on OP
Adrian Bell
i got to 1/2/3/4 in like 6 months by just doing SS, eating at surplus and sleeping 10 hours a night. didn't get that much fatter either, went from about 12% to 17% bf.
when the shit was getting heavy (esp OHP) i never went to failure and stopped at least 1-2 reps before that and tried to do as many sets as i could. in the end, 3x5 is the same shit as 5x3. after main sets i did 2-3 sets of volume at around 70-80% of work set weight. this is what helped me the most.
Hunter Gutierrez
Any routine that includes the big 4, obviously
I hit 1/2/3 within 10 months on my own version of Arnolds Golden Six, but I'm still at 125kg on deadlift because I started it 2-3 months ago.
Literally any program that revolves around the big lifts.
Julian Watson
This.
No single routine is """""the best""""". Just pick on and train hard and eat plenty.
Charles Carter
>Lvysaurs beginner routine Is it pic related?
I can't affort to sleep 10h a day, unfortunately, due to med school I usually get 6-7h/day tops.
I'm already at ~18% bf. Would it be a stretch to go full SS?
> after main sets i did 2-3 sets of volume at around 70-80% of work set weight.
I've been doing just that for that last month, great. In fact just increased my bench 4kg for reps, this week.
Owen Reed
SS is going to be fastest, but optimally you'll hit 3pl8 squat first
Ryder Gray
noone can ever know what works best for you but what I made the quickest strength gainz doing is
bench 3 times a week, focus on pause-reps 3x5, always have a spotter
for press focus on push-press 3x3 or 3x5 twice a week
skwats 3x8, add 2kg every time, squat twice a week
diddlies, over the 3 years I've been doing this shit I still dont know what best works for me but 3x3 is effective and then occassionally max or do 5-8 reps, just don't get stuck doing the same thing
as for routine, whatever, texas method or SL is a good base to build on. I only lift twice a week because of martial arts, so I do squats+dips (I dont do bench since I hit 2pl8)+ 2-3 accessory lifts, then 2 days later do diddlies+press+2-3 accessory lifts
Jaxon Nguyen
also, I forgot to add, dont focus on all 4 at the same time. Have a period where you really focus on 2 of them while doing lighter work on the other 2
fatigue will catch up to you eventually if you push too hard for too long (too much volume)
Carson Phillips
Yeah that's it. Enjoyed it a lot more than SS and SL.
Connor Cox
i noticed that i did much worse when i slept less than 8 hours. not to mention that during that time i didn't have anything to do and i just lifted and then chilled at home. if you do other shit throughout the day the progress will obviously be much slower.
i wouldn't recommend going past 20% bf but it's your call. how long have you been lifting for btw? if you're out of noob gains you're better just doing 28 free and enjoy the ride, although it will take you longer.
forgot to mention that i did bench and ohp every workout and only deadlifted heavy once per week while doing volume deadlifts for the other 2 days. obviously not what the program said but i felt like i could use more upper volume and it turned out to work for me.
Christopher Robinson
Yeah, that's just what I thought.
> I only lift twice a week because of martial arts, so I do squats+dips (I dont do bench since I hit 2pl8)+ 2-3 accessory lifts, then 2 days later do diddlies+press+2-3 accessory lifts To me, lifting 2x a week would be the best. That's why I want hit 1/2/3/4 fast in 1st place.
I love the pause reps you mentioned. I started doing that + volume sets at lower weights, and my bench increased, even tho I'm following no program atm.
I like the way it's planned out. Having 4x8 secondary work seems good for gains.
> i noticed that i did much worse when i slept less than 8 hours. Me too. I guess I'll have to make more room for sleep, somehow.
>i wouldn't recommend going past 20% bf but it's your call. Yea, at least I'm tall af, so except for losing face gains, I guess I could deal with until cutting for the summer (south hemisphere here).
> how long have you been lifting for btw? On and off about 1year and 2mo; I usually can track 1~2months of progress, but then life gets on the way for some weeks/months. I haven't followed any program, that doesn't help either.
>forgot to mention that i did bench and ohp every workout and only deadlifted heavy once per week while doing volume deadlifts for the other 2 days. obviously not what the program said but i felt like i could use more upper volume and it turned out to work for me.
From what I've been doing at the gym, I think that would work for me too.
Probably texas method, but you could do anything and make still gains with that shit squat
Grayson White
>texas method You mean pic related or those trappy templates?
>you could do anything and make still gains with that shit squat For sure. On the 1st couple months of training, I did reach 74kg/164lbs squat (not much but better huh) but then had to quit, and never really got back...
What do you think of that routine?
Thomas Hill
forgot pic
Samuel Reed
i always tried to do 3x5 but if that didn't work i did as many reps as i could and stopped 1-2 reps before failure and then just did as many sets as i needed to hit 15 reps in total for the day. so like i said, if 3x5 didn't work then i did 5x3 or even 4x4 or any weird combination as long as i was doing at least 15 total reps for the day on that exercise (5 for deadlifts).
A >bench/ohp 3x5 or at minimum of 15 total reps + 2-3x10-15 at 70-80% >squat 3x5 or at minimum of 15 total reps + 2-3x10-15 at 70-80% >deadlift 1x5 or 5x1 or any other combination (only 1 per week, on fridays)
B >bench/ohp same as A again >squat same as A >deadlift 2-3x10 not too heavy but heavy enough so i could just finish 10 reps but not fail form (mon and wed)
i didn't do any assistance exercises because it would just take me that much longer to reach my goal. if you think you can handle the extra stuff then go for it but keep in mind that more is not always better and that sometimes doing very little will benefit you the most.
if you've been lifting for that long you won't get very far doing linear program again. sure you might progress for a few weeks but then you'll stall. better option for you would be to go to strongerbyscience.com/ and scroll down and enter your email or a disposable one and do the beginner program. 3x bench/squat/ohp and maybe even deadlift. if you find deadlifts are too hard for 3x/week then just do them once. good thing about this program is that each lift can be treated as its own block so you can mix and match however you see fit plus you never work at your max like you do on SS thus you will progress much more smoothly and never really be tired. if you decide for it just read the pdf it comes with it for more info
Ethan Taylor
>tfw I 1/1.5/3/2.5 (why the fuck can't I diddly more than I squat?)
Levi Martin
Omar Assmuff should hop on roids. He has potential to go fucking huge.
Mason Parker
Is omar the natty limit?
John Roberts
he's about at his genetic potential but he has shit insertions and follows iifym which doesn't help
John Baker
Leverage is the answer. You probably got short arms (and short legs) relative to your torso. Short legs will benefit your squat A LOT. But short arms will hinder your progress on DL by same amount.
Liam Thomas
>had to quit why
The texas method was originally just a squat scheme developed by oly lifters, there are a million variations. Every lifter needs to find their accessories which do the most amount of good for their main lifts. Many lifters accessory movements will be different because of their genetics, bio mechanics, and lifting history. I would recommend using something like pic related and cycling through accessories for a while until you find ones which are very effective.
Adam Perez
He is at his natty limit, but he is nowhere near the absolute natty limit
Caleb Gonzalez
Nice. I think I'll try on LP for a while, at least my squat and dl get to a somewhat reasonable level (I've been doing it 2-3x a month, tops).
I've download the programs, I'll take a look on how it works. Thanks.
He did cut since that OP pic. He's looking much better.
William Hughes
I was doing it bad form tho parallel, then had to quit gym for some months, and never got my form fixed.
I saved pic related the other day, its from PPST, so I guess it's Texas method too, and I think it fits my usual choices. But I wanted to get closer to 1/2/3/4, or at least milk some LP before doing it.
Levi Brown
This should be fine for a while, but when you run into problems with your squat development, add in one or two lower push accessories
Hudson Jenkins
that's pretty much just lightning
Nicholas Russell
Nah he's not that impressive.
Leo Gray
So I've made this chart. It's basically the mid phase of SS + curls; light deadlifts instead of back extensions because of lack of equipment.
Is it good to go? pic related
Dominic Walker
Dont ever fucking post that again. Thats not texas method at all you fucking idiot.
Youre a moron
Dude just do SS or SL and eat and sleep. Youre a fucking beginner. Why are you making this so difficult?
Adam Thompson
if you are a beginner just doing compounds is enough. adding too much shit will slow your progress on main lifts. if you aren't a complete beginner then this looks good but you should really add some kind of rows.
Hunter Roberts
Yeah, I was in doubt. Currently I'm doing 3 types a row, 3x a week (pendlay, seated, kroc). I guess I'll cut the pull-downs and do kroc rows in place of that. .
Jaxson Brooks
wendler loves kroc rows
Matthew Ramirez
seeing natty powerlifters/bodybuilders just makes me wanna do steroids in all honesty.
Gavin Torres
>54kg (119lbs) Squats >74kg (164lbs) Bench Press
Shit nigger what are you doing
Jaxon Cox
Not squatting for months. In retrospect, I should've squatted at least 2x a month like I did with deadlifts, in order to keep at least keep the lifts. :/
Tyler Williams
>2x a month
Nah, with a weak ass squat like that you do it at least 2x a week until you can comfortably squat your own BW for 3 sets of 5 clean reps.