/routine general/

Thanks man will check this out

Doing Coolcicada's PPL

Is it ok to get rid of curls and do chin ups instead?

>be so much of a dick that you take two ellipticals

Literally the worst kind of people at the gym. There's not even anything to gain from doing so.

Hey Trappy the best gains I ever made was when I was doing PPLPPLx. How does that make you feel?

Yeah, but you'd probably do better by switching to a better program instead.

Read the "routine tips" section on fitsticky.com/novice-programs

Newbies can make newbie gains on anything.
Doesn't mean you gained as much mass and strength as you would've been able to in an actual program though.

But I don't really care, if you're having fun with it, and think you're achieving your goals, keep on senpai.

I'm just here to give advise and share knowledge, not to force people into anything.

...

any input?

Awful.

Go with Sheiko or C6W
fitsticky.com/intermediate-programs

Sheiko also does online coaching, though it can be a bit expensive.

If you wanna read on programming, there's:

Practical Programming for Strength Training by Rippetoe and Baker
Science and Practice of Strength Training by Zatsiorsky and Kraemer
Supertraining by Verkhoshansky and Siff
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Everett
Weightlifting Programming by Takano

These are the major ones that are available in english (Sheiko has very good books but they're all Russian-only for now).
Then there's of course the specialised books, stuff like Lascek's Texas Method books or 5/3/1 books, among many others.

why should i take advice from a dyel faggot

...

Dumbest thing I've read so far today. Let's see if it can keep the #1 in the ranking until evening.

Thanks for the link miss trappy

You sure are judgmental for a mentally ill crossdresser.

Reminder that no one ever made it on SS, Rip has no pedigree or results to speak off with his coaching and is lacking in any qualification at all, and Trappy will only give you a one way ticket to T-Rex city.

Is it okay to change the crunches into another ab exercise?
I'm a beginner but from everything I've read crunches are bad for the back
I haven't had this problem myself but I do have neck issues which might just be my form

This desu

Trappy, give me your two cents on instinctive training. The good, the bad and the ugly, as well as how to do it. If there even is a how.

>Sheiko
I've looked into the numbered programs a bit but there's so much weird shit.
I'm not sure I'd be able to do block/rack pulls in a safe manner at my gym for example.
>C6W
I'll consider trying that, thanks.
What about something like Smolov and Smolov Jr.? Are they worthwhile at all?

not gonna post my whole routine but:
>do chest together with shoulders on one day
>do 2 chest exercises on all other trainingd ays
making huge chest gains atm. Is everything fine or will it fuck my shit up at some point?

>people unironically listen to a mentally ill man who doesnt even lift about how to make it

If chest is your goal itll work. Dont neglect other parts too much or youll end up with posture and balance problems

nah, I'll stop when it gets big. Just always lacked up until now

Pic related is not me, but there's lots of people making good progress on both c6w and Sheiko on /plg/

Put shoulders on push day, do more legs. I mean cmon your leg day only has 1x abs and 2x legs, thats way too less

Any link on the first guy's routine?
He's like me weightwise and strengthwise.

Oh wait it's just one guy.

Week 1: AxBxAxx
Week 2: BxAxBxx
Repeat
A:
Squat 5x5
Bench 4x6-8
Cable Row 3x8-12
Closegrip bench 2x8-12
Face pulls 3x12-18
B:
Deadlift 2x5
Incline DB press 4x6-8
Pull-ups 3x8-12
Seid-lateral raises 3x10-15
Calf raises 4x10-15
Goal: to look like Jeff

At what point should I move off phase 1 of SS? Tomorrow will be the end of my 4th week on it but I'm still making steady gains and I have pretty low numbers.

Current numbers (yes I know they're terrible and that i'm a huge lifting newfag)
Squat 65 lbs
OHP 20 lbs
Bench 35 lbs
Deadlift 90 lbs

You're supposed to include the weight of the bar which is 45lbs

Okay thanks

Squat 110 lbs
OHP 65 lbs
Bench 80 lbs
Deadlift 135 lbs

At least that makes my numbers seem a lot more respectable

PPL here
>bench: 110
>OHP: 80
>DL: 220
>Squat: 145

Where did I fuck up? Everything else is accessory, also my right shoulder is uncomfortable.

>there are people RIGHT NOW taking advice from a 135lb homosexual bag of bones

You didn't start lifting?

little did you know there's a skeleton inside YOU right now

Yes but MY skeleton has tissue surrounding it

How to deadlift twice on TM? Wanna do pause DL.
Can I do 2x5 pause DL monday and 1x5 on ID?

I'd do 3x3 with one or two pauses on monday. 5 reps can be kinda tough when pausing, you'll end up just doing barely any pause once the weight gets heavy.

>Where did I fuck up?

Doing PPL.
Go with a good program instead fitsticky.com/novice-programs

Keep going. Most people move on once their deadlift is over 100-110kg. There's no reason to stop deadlifting 3x per week when you're still deadlifting light.

Do flat bench on B as well, before the deadlift. Do heavier weight, like 3x3.

>Goal: to look like Jeff

I'm sorry senpai :/

iirc it was just a customised SS thingy.

No, smolov are meh.
Go with c6w, it's solid. Boardshorts has been making steady gains on it non-stop.

Depends on how much structure you're putting into it.

For instance, someone who has a "TM template" on their head, but just varies the details while maintaining the structure, is gonna have a lot more results than someone who just literally does whatever. Example: today I feel like doing high reps, or today I feel like doing low reps with pauses but more sets, or today I feel like doing closegrip instead of regular, or do these other cable/DB accessories... are examples on how you can change things up on volume day while still maintaining the structure of the program.

For novices who can still just max out on every workout, it can work fine if you have a decent split in mind (or doing fullbody), and just pick the exercises as you go on (without skipping basic stuff like squats or deadlifts).

Yeah, just do whatever you prefer for abs, doesn't matter much.

...

Beginner here.
I did boxing/kick boxing in the past,so I do have a little strenght and endurance,and I am wondering should I just do SS or ICF.

fitsticky.com/starting-strength
fitsticky.com/novice-programs

You should go through the recommended beginner stuff so you can work up to that. Things like SS/SL make you test your limits so you can build the right instincts.

Do your own reading so you don't spin your wheels doing dumb shit.

I have read it man,but T rex meme just bugs my mind.

It's just a meme. See Justin as an example, dude trained with Rip for years.

Go get strong and big.

Your legs are always going to be huge if you do a proper strength routine. Quit being a twink

If you're doing a basic LP 5x5 what counts as a miss lift?

I'm starting to get buttwink and hips rising at the bottom by the end of the third set for squats. Nothing super exaggerated yet, just want to know what a good cutoff would be, thanks.

I can't do OHP anymore. Shoulder too messed up.

This is what happens in your 30's

Fuck off you mentally ill DYEL faggot.

You're literally a mentally ill little boy.

Plus, you're dyel as fuck.

What business do you have giving any advice here?

Go away, freak.

Don't listen to this retarded piece of shit. That routine is solid. I have no fucking idea how someone can argue that you wouldn't make great progress on it if your recovery is on point.

5x5-10 on compound movements
3x8-12 on single joint / isolation movements

Seriously, how the fuck can you argue that anyone of those movements listed aren't effective in building a balanced physique?
Are you not aware that there are multiple goals people have when it comes to training? Why are you so fucking xenophobic when it comes to training principles?

Don't know where else to post, how do I attain Shia core. What lifts, what should my day to day muscle group split be. 5'9" 155

It's not a horrible routine by any means, but a lot of the exercises are redundant and the workout is a bit too long. Supersetting the accessories into a 2xWhatever for both exercises being superset would better it. Doing a fuck-ton of Lateral Raises then Fronts right after would take longer than just one set of each back to back for 2 sets of each for an equal burn. Same applies to the curls on Day 2.

Aside from that, the only other issue is doing Pullups, Rows, and DB Rows on the same day. Could easily cut two of them and just do the existing one with 2 more sets.

thanks trappy chan for keeping these threads going, despite the hate. i've posted on this board a few times about my situation but never got much of an answer. if i could get a rec on this TM setup, and a suggestion for whether my assistance choices are relevant, excessive or even necessary, i'd be grateful (with the understanding that of course set/rep schemes etc will vary with time). if that means sacrificing my squat numbers, I am willing to do that so long as at least some squat progression will still occur. yes i am aware this is blasphemy, but i have gymnastic goals which are going to be extremely difficult with quads that are much larger than they are now, since they grow monstrously.

i don't much care about my bench press. i am mainly interested in presses and deadlifts which is probably obvious, since these two lifts are sorely lacking.

Monday (volume day):
Squats 5x5
Presses 5x5
Bench 3-5x10-15
Chins (not sure of set/rep scheme)

B (light):
Squat 2x5
Press 2x5
RDL or SLDL 3-5x10-15 (is this excessive?)

C (intensity):
Squat 5RM
Press 1, 2 or 3RM
Deadlift 5RM
Chins

does this look even remotely alright? i've raked around the SS forums and 70sbig and read practical programming but I'm still pretty much floundering.

my stats:
>height 5' 11
>weight 176 lbs
>squat 145kg (320lb) x 1
>deadlift 170kg (375) x 1
>bench 115kg (253) x 1
>press 70kg (155) x 1

You only miss the lifts you fail to lockout.
That's it.

Unless you're training for competition, then you can be a bit more nazi about not hitting proper depth or not pausing enough on the chest.

But for the purposes of novice training and getting stronger, if you locked out without help from a spotter, it's a rep.

It's fine if you're on roids and just want to look good.
It's awful if you're not.

And don't start with "different goals" meme. The routine is not optimal even if your goal is just looking good. It's a shopping list of exercises with no thought put behind it at all.

Sure, it's ok and you're gonna get some results from it (you will from anything if you're a novice).

But I'm not here to tell people "well your routine is pretty bad but keep going". I'm here to actually help.
This is not /r/fitness.
If you're triggered about people talking shit about meme routines, I suggest you look into a more "embracing" community like bb.com or reddit.

Summer really is starting early this year.
Here's your (you)s.

Let me just have dinner senpai, I'll get back at you.

SS + good diet.
Doing hanging leg raises or ab wheels at the end of the main routine can help a bit, but it's not a necessity.

>You need steroids to be able to make progress on any routine that isn't made by rippetoe
>Goals that are different than lifting for maximal strength is a meme
>I'm here to actually help but will just reply with awful and not explain why
>Everyone and everything that questions me is reddit

Routine =/= Training Principles

There is nothing stopping anyone from using linear progression on compound lifts in that routine and making very decent strength gains on that hypertrophy routine.

But no, you're right... shrugs don't make your traps grow, direct arm work won't give you bigger arms than the bench press and deadlift, all you need to properly develop your chest is the bench press, and why train calves amirite?

Thanks really.

I am an anxious fuck though, so please tell me I won't adopt some Frankenstein squat morning form forever and take months to fix cause of weak quads or something.

Just say it won't happen please, thank you.

>There is nothing stopping anyone from using linear progression on compound lifts in that routine and making very decent strength gains on that

Yes there is.
High reps won't allow them to progress as fast as linear progression requires.
Training six days per week won't allow them to recover and gain muscle mass as fast as they could.
Heavy focus on high reps and accessories instead of lower controlled reps and main lifts won't allow them to develop good form that will hold together during heavy attempts.
Having excessively high volume (for absolutely no reason as novices don't need high volume, but this is explained in the sticky) won't allow them to increase the volume once their body starts getting used to the training and requires further stimulus in order to break homoeostasis.

All of these things are obvious stuff for anyone who has spent 15 minutes reading any book or article on programming, or even the sticky - or who has trained for longer than 4 months.

But yeah, you want me to tell someone to waste their time on a shitty routine because you're sensitive about me calling bad stuff bad.
Not gonna happen.

That routine was made for a roider, for HIMSELF. If you're not running roids like he was, you are wasting. Your. Time.
Many new people see his pic and think they're gonna get those amazing aesthetics and gains from running his shitty routine.
They are not, and I'm not here to tell them they are.
If being real hurts you, try /r/fitness.

>hypertrophy routine

Very nice meme.

>But no, you're right... shrugs don't make your traps grow, direct arm work won't give you bigger arms than the bench press and deadlift, all you need to properly develop your chest is the bench press, and why train calves amirite?

Nice strawman.

You'll be fine.
Just make sure you're trying as hard as you can to improve your form.
(Paused squats can be good as well if you're gonna have a light squat workout)

And no, your quads won't be lagging behind if you're squatting with 2x or 3x per week frequency.

I don't recommend 5x5 for LP though. 3x5 is the norm, because 5x5 makes it too hard to progress.
There's more info in the sticky if you need more help.
fitsticky.com/novice-programs

(all %s below are from your 5RM)

I mean, the exercise selection looks fine. Kinda hard to tell much without the %s you're using.
I recommend you do push presses on volume day. They're excellent for increasing your press. You can do 3x5 Press 80-90% and then do 2-3x6-10 Push Press (keep the same weight)

I'd also suggest you do some type of floor pulling on monday. RDLs are good if you can do them 3x5 heavy. Alternatively, you can just do lighter deadlifts (70-80%) with 3x5-7 sets or so, or a variation, like deficit DL, Snatch DL, or DL from boxes (or rack pull*).

For B you can do lighter RDLs if you want. Just go for the hamstring pump, don't focus on going too heavy there. Alternatively, you can do back extensions and leg curls.

For the squat on B, I usually recommend doing 2-3x3-5 Paused Squat (2-5s pauses) using lighter weights, 65-75%.

For the press it's ok to use heavier weights on B. You can do something like 3x6-8 using 70-75%, or just 3x5 using 75-85%.

You can sub the bench on A for dips, if you don't care much about the bench and wanna try something different.

For the chinups, just do AMRAP for 3 sets or so. If you wanna do weighted, then it will require a bit of reorganizing things around. I'd do 3xAMRAP on C, 3x5 bw on A (supposed to be lighter), and then 1x5 adding +1-2kg on B - and then skip the RDL on B and just do back extensions instead.

* If you're gonna use the rack, I suggest you use a bar that's already a bit bent. Power rack safeties can bend even the best bars.

Once you find working with your 5RM (1x5) on the Intensity days starts getting too tough, switch to 2x3 (keep the same weight and same increments per week, do not jump straight up to your 3RM).

Once 2x3 starts getting hard to progress with, switch to 3x2 for 3 weeks, then 4x1 for 2 weeks, and then one last week doing 3-5x1 with 1RM attempts.
For all of these you keep the weight the same you were doing when reducing reps (don't do jumps in weight), and the increments every week are the same - except on the 3-5x1 with 1RM attempts, in which you try to add as much weight as possible.
After you've set your new 1RM, calculate your 5RM, deload from it a bit, and start again from the start.

(This is just an example of how to cycle TM. There are many other examples on the PP book)

Been off Veeky Forums for a while. Who are you and why are they sucking trip dick?

I did a 3x5 LP a couple years ago when I was fucking around as a 19 year old dumbass. Long story short I lost my gains and I'm doing take two on LP and I find that I really like the volume of the 5x5.

That said, is it a good plan to stay with my 5x5 until I start missing lifts, and then switch to 3x5 for the last weeks/months?

thanks a lot for your response. after more reading as you were eating your gains food, i have come up with something different. i'd appreciate if you took a look, but consider me helped already and help others first if needs be. when i wrote 5RM, I intended to write 5RM -> 2x3 -> triples -> 5 singles ->, but i didn't want to bore you with details like that. but yeah that's what i'd be doing anyway, roughly.

A:
Squats 5x5 (80% of 5RM)
Press 3x5 (80% of 5RM)
Push press 2-3x6-10
Deadlift 1x5 (due to re-reading PP and seeing that rip recommends no actual volume training at all for floor pulls, though not sure if this is universally agreed upon and would like to hear your opinion)
Chins 3x5 bw

B:
Paused squats (65-75%, 2-5s pauses)
Bench 3x5
chins 1x5+1-2kg
(possible DB press 3x10-15 here too, but not sure if this is getting to be too much)

C:
Squat 5RM
Press 5RM
Pause DL 2-3x5
Chins 3xAMRAP

thought i'd just use a powerlifting template for presses, in which I just switched the places of presses and bench. thought it could work.

Did PPL a while back but my flat bench barely gained any. It was depressing. Did 3x5 flat bench, maybe my reps were shit or I don't know, but it's a great routine. Any tips for stalling / no progress week to week on compound lifts like that?

I'm an early-intermediate lifter with a goal of improving both powerlifting and Olympic lifts. Can someone critique my routine draft?

I hope you newfags are ready to make zero gains while listening to a mentally ill fag.

Well, I've been doing it since about January and my numbers for SL are only:

Squat: 225
OHP: 115
Bench: 170
DL: 280x4 (using straps)

Mine aren't that much better for having done it longer than you either but I did take about two weeks off of all compound lifts due to fucking up my lumbar area and having to go to a doctor to get sorted out.

What rate should I be increasing my weight? I've been stuck with the same weight for the the barbell when doing chest press for more than a month now.

De load and work back up. Or experiment with your reps.

I can't deload anymore or i'd just be doing the bar. Decline bench press is a lot easier than the standard one is seems though

Are you a girl?

Yes

An actual girl with a vagina?

Yes...

Trappy, why is PPL so much worse than other split programs?

Yeah I know. But this is the chans, I gotta clarify. It does matter for what I'm thinking. What are your height/weight stats? What's your bench form? What safeties do you have in place for decline? What's your goal in lifting?

5ft2, 114lbs.
My bench form? Pretty standard, I put a 45 plate under my feet so I don't have to reach so far to dig heels in the ground when I'm struggling. Arched back, only the top middle half of my back rests on the bench, exhale when I push up.
My safeties? I'm not sure what that means..
My goal is to just get stronger. I get discouraged pretty easily so I try not to set very specific ones, although I am going to be experimenting with intermittent fasting come next week.

Skinny girls and bench press.... Your progress is going to be incredibly slow. Strong (enough) for you is going to be about 85lb bench. And you're going to be measuring progress in ounces, not pounds.

Something you might try is a Greyskull rep scheme. 2x5 + AMRAP. The first two sets are 5 reps. Then rep out the final set. If you can hit 15 reps then add weight. For you I'd recommend that add being ~1lb. Or less.

Sounds like you're performing bench powerlifting style rather than bodybuilding style. Which is good. Watch some videos for good form. I'd stay away from decline if you're not benching in a powerrack. It's just a dangerous lift for no real gains.

I'm not too sure where I can find weights that will be that low. The lowest I see is 2.5lbs.
And okay, I can't lay down right on the decline bench anyway since my legs aren't long enough to go over where they are supposed to be anchored down so I'll stop doing those. Last question, I read that intermittent fasting helps with explosiveness so will that contribute to my bench press? It's the one reason why I want to try it

I've never heard that. IF is just a way to reduce total caloric intake without counting calories. There's nothing magical about it. There's some hormone balancing properties if you're a fattie, which you're not. Otherwise, it's just one way to eat.

What's the rest of your routine look like?

Forgot to add this.

walmart.com/ip/Tone-Fitness-2lb-Pair-of-Ankle-Wrist-Weights/46335637?action=product_interest&action_type=title&item_id=46335637&placement_id=irs-302-m3&strategy=PWVAV&visitor_id&category=&client_guid=8c19de02-4f51-476e-820d-93ef84e01e2e&customer_id_enc&config_id=302&parent_item_id=48463895&parent_anchor_item_id=48463895&guid=baa391cb-351b-4a20-be44-97238a1c8005&bucket_id=irsbucketdefault&beacon_version=1.0.1&findingMethod=p13n

Just strap one on to the middle of the bar.

Oh. Okay.
I'm doing 5x5 right now. Deadlift, squat for M/W, Bench press, ohp, T/TH. I'll do various tricep, bicep, lat, and glute workouts. Cardio to warm up, Ab workout to cool down. I can list specifics if that matters.

Alright, I'll look for these, thank you!

Are plyometrics for general agility a meme or legit? I already lift, swim, and do yoga, but I want to be more agile and nimble to do some freerunning shit over the summer, and gymnastics and martial arts once school starts back up in August

What's your opinion on the conjugate method?

I'm going to preemptively tell you that I don't need to be told to do SS or C6W. I just want your opinion.

I just wanted to see what you were doing. Add some rows and pull downs of whatever flavor you like. A general rule of thumb is to go around the shoulder girdle in equal volume to protect from injury. You have a vertical push (OHP) and a horizontal push (bench), but I don't see a horizontal pull (row) or vertical pull (pull downs/pull-ups). If you like your shoulders, I suggest adding those in.

I'm press/chin focused for the foreseeable future, here it is:

Monday:
3x5 Press Variant
3x5 Pull Up Variant
1x5 Rack Pull Variant

Wednesday:
3x5 Press Variant
3x5 Pull Up Variant
3x5 Shrug Variant

Friday:
3x5 Press Variant
3x5 Pull Up Variant
3x5 Squat Variant

I switch exercises every 1-3 weeks.

Plyometrics are legit. But. They only work once. And, if done properly, they're high stress. Don't do them unless you've been working out solid in your sport for at least a year.

Just do some basic agility and balance drills for a couple weeks. That sort of work maxes out its usefulness after about two weeks a year.

Why?

Make sure you're balancing out the lifts so you don't make yourself injury prone.

>Just do some basic agility and balance drills for a couple weeks
Any routines I can look up? All google pulls up is dog agility training and shit from vidyas.

But how do they only work once?

Works for the very best all the gear all the time powerlifters in the world.

I'll do low cable rows and shoulder press but not as much not since I started the 5x5 program.