Going back to triples next week. Also, the reason why front squat is for both days is because I dont have a squat rack so I have to clean everything first.
Matthew Walker
not everything has to be a general you pretentious faggots
Deadlift once per week Weighted box jumps once per week
--
I feel like I've made some good gains on 1rm in the first couple months but I'm stalling as of recently. Do I just stick with it? I know bulgarian is a long term type thing, but it's really got me down not making any progress recently.
Michael Russell
> Day C:
Squats, 4 x 8, 10, 10 ,12
Dumbbell lunges, 3 x 20
Leg press, 3 x 12
Leg curls, 3 x 12
Calf raises, 3 x 12
Thomas Gutierrez
yoga pants pic when
Thomas Smith
bump
Carson Turner
this
Jason Foster
what does that actually do?
Ethan Nelson
It's not legit training they were just messing around during the vacations. And it's publicity for the AgainFaster Klokov equipment.
Jace Gutierrez
this seems incredibly dangerous
Jack Turner
yeah the biggest deal is by far the block pulls i dont think id be allowed to deadlift off of plates, i get mean looks whenever i deadlift as it is ("THEYRE LOUD") im considering making my own blocks and asking the gym if i can just leave them there i dont think a high rdl would be a good replacement tho since the whole idea seems to be to move heavy weight, but i havent read his books so i could be wrong >Bulgarian Method, 5 days a week uh
Gavin Flores
pls
Ryder Wood
Mon/Wed/Friday 3x5 Press Variant 3x10 Pull Up Variant 1x5 Rack Pull Variant / 3x5 Shrug Variant / 3x5 Squat Variant + 60 Reps of Bicep, Rear Delt & Side Delt A Week
I change exercises every 1-3 weeks.
Jackson Hall
Is anyone on a powerbuilder routine or is that just a meme?
Noah Robinson
>Is anyone on a routine that makes them stronger and bigger.
Jace Lee
PPL - rest - Full body - rest - rest
What should I do on Full body?
Should I do something like
BP -> Squat -> OHP -> DL -> Bro curls
and call it a day? Maybe add some pull ups or smth
Caleb Cruz
Hey Trappy,
Thank you for all the compilation of advices, it's really helping.
Do you have some materials regarding nutrition that I can check on my own?
Bentley Powell
Shut the fuck up you look like shit.
William Carter
can't you google it yourself? that's all >she does.
Carson Garcia
bumpity bump
Lincoln Bennett
bad
>almost exclusively 8-12 rep range >won't get strong >too much muscular overlap between days >3x5 DL before squat day >DL 1x/week >too much focus on accessories
just do a standard routine
Xavier Gonzalez
Reminder that everyone knew SS was a meme until Trappy brought it back and fooled you all.
Nathaniel Miller
N E W F A G E W F A G
Noah Reed
weak bait
Brayden Flores
will this get me gains?
Parker Roberts
you're the newfags cause that guys been posting that exact thing with the exact picture daily for ages now.
Jack Hall
>a couple of weeks >ages
No.
Benjamin Rogers
90% 3x5 is a pretty stressful session. doing it twice in a row, then squatting/benching every day after that, and then maxing out at the end is gonna be a lot.
Also 3 heavy deadlift sessions a week.
It doesn't exactly look like a good derivative of TM as there's no clear volume, recovery, intensity relationship.
more likely to run you down and lead to an injury than anything else.
dont know if i should do this or just lyle mcdonald generic bulking routine. im looking for 4-5 days a week with cardio after program. stats are intermediate to advanced.
Aiden Adams
Are you roiding?
David Morgan
Beginner: roughly four months training from a little more than a skeleton (5'8 @ 128lbs when started, now at 140lbs)
Been eating at a surplus everyday. Almost too much.
FxxFxFx
I swim five days a week, and do some HIIT one day a week. The reamining day, I do nothing. My primary goal is to develop health, and then strength.
R8. No h8.
Logan Brooks
so more compounds lifts, less isolation
and more varied rep ranges?
Kayden Cook
>8-12 rep range wont make you stronger Suppose what happens when you lift a weight 3x8 times. The next sesh (assuming you recovered properly) you more than likely will be able to lift it 3x9. Thats right! You got STRONGER! And then when you get to 12 reps you can try to go heavier and repeat til you get to 12 again! Aint life grand!?
Jackson Scott
Should I put my AMRAP set after or before my work sets? It's AMRAP at 85% of 1RM.
I want to accurately test my max but I also don't want to be so fatigued that I don't benefit from the remain 3 sets of triples.
Nicholas Bell
Anyone care to recommend anything else I should add, or swap out, or a favorite? I'm shooting for as many compound exercises as possible.
>No-gym super poorfag >Only have some kettlebells >Never been in shape but I'm starting to see gains and very improved stamina. >Don't know the names of most of these.
Every weekday, 10-exercise routine, 190 reps total:
>lower body focus 1) Squat to single-arm press. 10/arm 2) Clean and press. 10/arm 3) Unlocked hold and squat. 10/arm 4) Slow single-arm Windmill. 10/arm 5) One-motion ground to top. 10/arm
>upper body focus 6) Kettlebell pushup, row, one-arm press. 10/arm. 7) Standing with 1 kettlebell in each arm, bring arms up on sides, slowly bring arms together as if clapping, bring arms back to up/side position and back down. 10 total. 8) Squat to 2-handed short row, squat to two-handed standing row. 20 total. 9) On back, waist up, kettlebell to back to overhead to stomach to back. 20 total. 10) Kneel, 2-handed opposite angled lift. 20/side.
>Weak ass upper body makes #6 difficult to maintain form. >Bad back makes me worried about #2 and #8
Liam Myers
either do the standard template first, slowly adding accessories as you see fit, or look on the fitsticky for some of trappy's 4-5 day templates if you want to go to the gym more and give you an idea of useful accessories
leeman pls go
Matthew Wood
Trappy pls go
Kevin Bennett
I never hit puberty, just started testosterone shots at age 20. Gonna start lifting. I hope I can get big.
Henry Rogers
I hope you mean HUGE CMON
Liam Ross
>you more than likely will be able to lift it 3x9 no
Brandon Lopez
...
Isaiah Sanders
template hypertrophy routine from the muscle and strength pyramide. author said you can change exercises so i would take out lat pulldown and do pullups, leg press for front squat. dont have equip for leg extensions and leg curls so i would just do some lunges. but what about ohp? is once a week ok? also, the deadlift volume seems too high.
Aiden Watson
A Dumbbell clean and press 5x5 Speed deadlift 5x3 ohp lockouts from forehead 2x5
B Dumbbell clean and press 3x 10,8,6 dumbbell snatch 5x2 chinups 4x5, farmers walks
C squat 1x15, 1x10 btn push press 5x1 Pushups max in x time farmers walks
trying to get a 75 lb dumbbell (each hand) clean and press for 12 reps. currently at 40 lel.
Ayden Young
I've been thinking about using Wendler's 5/3/1. What do you guys think is the better option for assistance - going all out on a single muscle group or mixing it up?
For example, on a bench day, would you go for more chest exercises or mix it up between chest and back?
John Martin
>4days a week the last time i checked the week has 7 and they days you dont lift you are losing gains. up it to at least 5 and cut your loses
Jonathan Campbell
is this cross fit thread? they all of you do whole body thing everyday and just sticking to 1 or 2 muscle group each day? 1: chest and bi 6-12 reps 4 sets 2- back and tri 3- shoulders and abs (abs 2 times a week when i feel like it or when there is a hot chick in the gym) 4- legs and something else 5- i do mostly chest and bi 6-off 7-off
Ethan Williams
How dis? (Texas method split, based on trappy's early-intermediate programme)
Is there a consensus on coolcicada or spiderman997s PPL?
Jacob Wright
UTTER
SHIT
Camden Lee
Right, so on what grounds?
Evan Anderson
Trappy I'm gonna be visiting Brazil fairly soon. Want to hang out? I've always been a fan
Oliver Diaz
Fuck these routine threads. Everyone posts their routine, and only a few ever get comments or feedback... Usually only because it's completely retarded.
Brayden Bennett
Go bully trappy into coming to help, she's on shitposting on /plg/ and /owg/
Faggot enablers like you are the worst. Why don't you filter yourself with a noose?
Ethan King
I'm gonna filter her boipuss with my benis
Xavier Garcia
The only issue apparent with the routine is that it has quite a few sets, but then again, this entire routine is crafted for new lifters that want to get into the gym and break shit. In that regard, it's wonderful. Tons of sets because beginners want to do everything and its grandmother. Rep goals instead of weight goals with high reps and lower weight to keep the newbie from fucking their shit up with high weight. Tons of time to recover with an emphasis on full body and enough exercises thrown in for the average new lifter to keep them entertained and make them think they're doing a brosplit like everyone else. Enough exercise variety to keep their peers from trying to convert them to a shit brosplit. Enough volume to achieve maximal hypertrophy without overtraining.
For hypertrophy, its fine and won't keep you from making optimal mass as long as you eat properly. For strength, not great, in fact, fairly terrible, but if you only care about hypertrophy anyway, do it. This is the perfect routine for your friend who wants to gain muscle and believes in tons of bro-science shit like confusing the muscles and one body part per day.
Looking at the routine, it looked horrendous at first, but once I started to understand the point of the routine and the thought process, it's kinda' ingenious. It's specifically crafted for idiots that have no idea what they're doing and will only do complicated workouts while still giving them a good way of gaining mass at any lifting level.
Hudson Cox
Kinda makes sense then. I've focused on minimalistic training from the start and fancied some variation to that, also increase the volume by working around 70-75% of my 1rm rather than 85+ like I've done for the last 6 months. I really enjoy the rep goal system and will continue to use this. Eventually this will evolve to a 4 day upper lower but right now I can only commit 3 days to the iron.
Hunter King
I'm here senpais sorry, just finishing some uni stuff.
No you can't fucking work in because I'm supersetting in the machines and you're gonna fuck my workout up so no fuck you, you can't work in.
Angel Ross
what are the pros/cons of a 3 day TM setup with an assistance day, versus a 4 day U/L TM split? i read Lascek's books and he advises moving from 3 days + asst. to 4 day split, but is there an important reason for this or can I begin on the 4 day split?
Hudson Lee
is that you talking? you sound like a beaner
Jackson Ross
I'm brazilian senpai.
3 days is usually easier to progress with. But fullbody workouts can be massively tiring, specially volume day. I go on details about the benefits of a split here fitsticky.com/novice-programs/
Jace Lopez
>I'm brazilian how many times have you been mugged?
David Torres
>Brazilian So you're South Mexican, k.
Leo Butler
It's been years since I've been mugged, actually. I'd say 2-3 years, but I don't actually recall it exactly.
I used to be mugged all the time when I was 15-16 though.
Pretty different people, actually. White people are the majority in Brazil, but an actual minority in Mexico.
Jacob Young
trappy should i do my AMRAP set before or after my worksets? The workset is 4x3 @ 85% 1RM. I want to get an accurate measure of my 1RM but i don't want to be too fatigued to do my sets senpai
Jack Clark
Depends on your objective. Are you using the same weight for the AMRAP sets?
Blake Smith
3xf pull ups 3x6 upright row 3x8 military press
10x10 trap bar deadlift
i use the low handles, im 6'5 and the trap bar deadlift is the first lift i've found where i can go heavy and i'm able to get the necessary volume and i don't need a whole week for my joints to recover
i'm thinking about adding behind the neck shoulder pressing and push ups
my goal is to look better naked and leg/overhead strength
Anthony Long
How do you guys warmup and stretch if at all?
I'm doing an upper/lower split and feel silly foam rolling my legs if I'm doing upper day.
Jacob Cruz
yes. my objective is to get stronger. but my routine has weekly progressions so i need to know if my 1rm went up for the next week's weights.
Jordan Thompson
You do that everyday?
Robert Lee
thanks. but is there a problem with using a TM split if you haven't done the deadlift and squat rotations already? will the volume on each day be too high (I 1RM OHP 70kg, bench 115kg, squat 145kg and diddly 170kg)?
Gavin Ortiz
On upper days, I lightly stretch my lower body. Then I do shoulder, pec, forearm warmups.
On lower days, I do a lot of shit because I have a nagging hip pain and an old knee injury. Band distraction stretches, limber 11, a couple yoga poses, then a quick few sets of plyo jumps. I warmup my upper body on lower body days for sure. My rear delts cramp when i squat without it.
Connor Murphy
Shut the fuck up you look like shit. Oh and you're Brazilian? Way to go inferior subhuman.
Parker Thompson
>"""""routine general""""""" >more like inflate a shemale dyel's ego
Fuck you subhuman cunt.
Grayson Adams
Do you have freckles on your chest or shoulders? If not I'm going to have to take a point off your cool chart.
Also I've reached 4pl8 on calf raise, I'm sort of at a loss of what to do next because I have to stay lean for trail running and rock climbing. I've pretty much hit a point on leg workouts where any more will just build unneeded muscle that will slow me down and I'm already strong enough to run for an entire day with gear. Should I stick with what I got? Adding more weight or sets would make things a little easier, but the added weight on my body would stress my ankles out on a trail.
Juan Ramirez
Warmup sets -> AMRAP set -> work sets
If you do the AMRAP after the work sets you'll probably just be too fatigued to reach a real max
It's completely fine to start TM with a split.
If upper day just do warmup sets into worksets. If you are recovering from an injury though you might wanna do some mobility work first. If lower day you can do a few things like high leg swings, hip circles, and ankle/wrist stretches.
Don't stretch (ankle/wrist stretch is fine) or foam roll before the workout unless you have a specific reason to and know what you're doing. Do it once you're back home.
Looks good. Depending on how much weight you're OHPing, you might wanna reduce the volume work to 80-90% And remember the %s are from your 5RM, not your 1RM.
No this is a real training thread. If you wanna know more, read the "routine tips" section on fitsticky.com/novice-programs
Newfriend please calm down and go back to lurking.
Chase Hughes
>teaching others >dyel >brazilian
Thomas Evans
Trappy, what's your concensus on this?
Kevin Howard
When someone says they do 3x5 That's 3 working sets by 5 reps each.
What's the % of max for warm up and how many warm up sets?
Feels like it's something I have to spend a bit more time looking into, and I'm kinda busy with uni stuff right now. Remind me tomorrow and I'll take a good look at it when I'm free.
Jose Ortiz
I do limber 11 before working out. I do static stretches afterwards.
Jonathan Jones
If it's a linear progression program, the percentage of 1RM is usually around 80%. It's unsure though because most LP programs do not have you maxing. You just keep adding weight to your 3x5.
If it's a different type of routine, it depends.
Your warmup sets are up to you. It shouldn't fatigue you but you should be "Warm"
Luke Watson
>brazilian
Jackson Cooper
It is further proof Klokov is awesome.
It's Klokov. He can do whatever he wants.
Carter Russell
I'll be squatting 2xbw this weekend senpai. I just don't train upperbody, besides snatches and jerks, because I have different goals.
I'm on testblockers for years, it makes gaining strength and muscle mass a lot harder.
No freckles sorry senpai. There's no such thing as "unneeded muscle". Muscle mass is stupidly efficient when it comes to strength/power gained vs amount of weight gained.
However, if you have a specific goal outside of the weightroom, managing the amount of sets and weight used so that it doesn't negatively affect your performance in whatever else you're doing is a good idea.