/qtddtot/

Is it fine to lift outside of routine? I have resistance bands at work (night shift desk jockey) and if I don't get the blood pumping every once in a while I wanna San Bernadino the place

Care to rate my routine;
AxBxAxx/BxAxBxx
On the 2nd A or B I do the deload %s for squat/dead/bench/press, and keep assistance work the same.

Gist of it is:
Lower body lift, press, antagonist pull to press, assistance pull, and arm assistance

A
Deadlift 3x5
Press 3x5
Lat pulldown 3x8 (until I can do pull ups)
High Pull 3x5
Curl 3x8

B
Squat 3x5
Bench 3x5
Row 3x8
Facepull 3x8
Dip 3x8

Also thinking of adding maybe SLDLs and back extension/GHR (one day each) for more posterior work

After 3 months of SL, my lower back/hip started to hurt, and almost stopped after 2 weeks I did not see the doctor yet. Should I stay with SL but focus on my form or move to some other routine?

Just do babbyweight cardio liftan.

One of the best form of cardio around, imo
0/10
Why write your own routine, when you know nothing about programming?

Try hopping on a tried and true program, like ss or greyskull
Fuck the arm isolations, and maybe read practical programming for strength training.

Less accessories, more heavy compounds.

Punpun was fantastic

Normally i would say stick to the peogram, but sl is my least favorite novice routine (besides the meme that is icf, which i dont consider an actual routine)

If you do change programs, stick to a linear program like greyskull, or ss, or reg parks.

The problem isnt the routine, you just have bad form on some or all of the lifts.

>the meme that is icf
*deep mouthbreathing*
Hi Jason Blaha here, i would like to talk to you today about my novice routine, ice cream fitness. Do you want to be jacked and ripped like me? Then do SL with curls, bro.
Gonna get jaaacked

Really? There's ONE isolation movement in the whole program

Replying to And

I'm going to a cheap gym. No TVs in front of treadmills, only crappy windows.
What do to not get bored to death while running? I'm not even out of breath but I have to stop at around 30 minutes because I can't take it anymore. Anyone else having this problem?

Alright, enjoy progressing on 3x8 babyweight, nigger.

I didnt even mention isolations when talking about that 0/10 routine.

Why are you such a special snowflake that the greatest, most tested novice programs known to us won't work on you?

If you give a good reason, i might help you come up with a decent routine.

Otherwise just do greyskull

Thanks

>2016
>running
Found your problem
t-nation.com/training/the-best-damn-cardio-article-period

If you must do cardio, consider barbell complexes

Guys help me out: I (barbell)row more than I deadlift. I do have spondylolisthesis, do you think it is due to this? I row 3x10x100kg and can do diddys 3x3x130kg. How can I improve my diddys?

Here's a thought, I'm not a novice and can't make linear gains anymore

Notice how the big 4 lifts are still 3x5?

We've been through this before. If you weren't a novice, your program wouldn't be so poorly made.
Post 5 rep maxes.

Gained nearly 6 pounds in a month on a bulk (3260 calories). Is that bad? I'm currently 6'0, 153 at 11% body fat.

Hey guys, ive lost 60 pounds and im 5'10 @ 165 right now, should i keep cutting even though i look like dogshit?
>pic related

My mistake.

This was formatted as a novice routine, so i thought you were a summerfag.

Why not switch between volume and intensity days?
Sorta like tm?

Weekly progression is ideal anyways

TM p/p/l is what i do.

That routine is still not good, familia.

Have you read practical programming for strength training?

GodDAAAYUM I would like to see a video of those "rows" user. Deadlifts too, while we're at it.

why does everyone claim here when they started they benched 120 and squat 220 when I literally see everyone at my gym starting less than half of that?

are you people shitting me?

I'm not running for weight loss or heart rate. I'm running because I have to run around 6 miles in about 50 minutes. Not anything extraordinary so I thought it would be a nice touch to implement that in my routine. Never thought that running on a treadmill would be so damn boring.

Gaining weight is never bad, if your bf% is under 15
Yes.

If you are 15% bf or over, you cut.
No exceptions
m.youtube.com/watch?v=BLBzVRrdKIs

Cut to 10%, bulk to 15%, then try cutting to 8%

yeah but doesn't that assume proper recovery?

Fat people start high.

I started at 125x5, once i got my form down

i do PPL but I dont have a leg day

Instead I just squat twice a week during one of my Push or Pull days

Am I fucked?

fat doesn't mean more muscle mass, if anything, the opposite really

unless they did labor work in every day life or any other regular activity no way most people start off at 120+

As long as you also deadlift, i guess that is fine.

Basically a fullbody split at that point, though.

I like having a dedicated leg day to not just do deadlift and squat, but also hip thrusts and calf raises, also i like adding in a squat variation or two.

Fatties do push ups, user..

Shit is basically weighted push ups.

P.s. I had a 6'3 skelly friend bench 145 the first time he touched a barbell.

Was not expecting him to even do 1pl8

Almost every fat noob is stronger than skinnyfat or skelly noobs.

It is no coincidence that powerlifters and strongmen pack on so much fat.

The higher your bodyweight, the bigger your lifts will be.
Endof.

Can I vacuum pose daily or should I have a rest day between sessions?

Well, if you're not getting proper recovery, what are we even talking about? If you're not recovering, you're not progressing, and you will never have to worry about changing your routine, because you will be doing the same thing all day erry day.
The solution is not changing the routine, it's having enough rest and nutrition.

This chick just wants to date and I just want sex? Do I give up or keep pushing until she agrees for sex? Shall I try and trick her into sex? Thanks brehs

Rolling for what I do tomorrow:
>even: Repeat the workout I missed, pushing my whole routine one day
>odd: Do the workout planned for tuesday, missing one day

Do you look like Brad Pitt?

Daily.
It isnt like you can add weight to vacuums and do your 5rm.

So you arent really going to overtrain that shit.

Plus core musculature has higher levels of strength endurance than most musculature.

I like to do 3-5 dedicated sets of max time one day, then either hanging stomach vacuums, or dumbbell pullover vacuums the next day.

In between training sessions, over the course of the day, i try to maintain breathing vacuums as often as possible (even as i type this).

Granted i have been vacuuming for a while, you might want to start more slowly, just 3 sets a day of 10 second holds, or summat.

This is the only exercise that will give visible and measurable results within 2 weeks.
The gains slow down quick, though

Maybe some kind user will share artemus dolgin's ebook

That 2 saved your gains

Bench 6x190
Squat 5x270
DL 5x300
OHP 5x130

I should read it.
I like PPL, but not the idea of only working each muscle group once a week. Is there some sort of push/pull that can be run ABA/BAB?
Also I'm on a deficit so TM wouldn't work for me.
But thanks

Six day routines?

Posting my question from last thread.

I'm 5'8, 110 lbs. I'm looking to get a gymnast body type (pic related), because I think it's the most aesthetic and healthy. Relative strength without heart complications.

I'm not sure if I should do the greyskull routine+bodyweight exercises, or just one. I've found different stuff that suggest all three options.

looklikeanathlete.com/how-to-get-a-gymnast-body/#wrap

Here
sounds like intermediate lifts, for a manlet of 170lb or so.

Hop on a PPL, imo
fitsticky.com/intermediate-programs/

PPLPPLx
PPLxPPL

There's a lighter version of SS Mark puts in the book, it basically looks like pic attached only with no lighter squats. He says it's for old people and 'people who can't just get enough sleep/food'. I was just wondering where the line was between just trying to eat more, or switching to this version.

Originally I was just using a note in my phone to track my workouts/weights, leaving notes to catalog each set
Then I moved onto Progression and it was much nicer

Now that I'm moving onto Texas Method, the days vary too much week to week to have two or three days as there are 6 unique workouts for two weeks
Is there a better way than a notepad to track this?

I am the same guy that answered your question last thread.
Imo, just do the novice routine, worry about the calisthenics after your linear progression stalls.

I did calisthenics for a year of nogains before i did my linear program. Failed miserably ay planche progression, but after doing a strength routine, i was able to hold a back lever, a front lever, and do a straddle planche.

Focus on strength training for now.

Incorporate gymnastics when you are intermediate.

I know that isnt the most fun thing to hear.. But it is going to be worth it, once you have done your due diligence and put your months and months of 3x5s in

I've done PPL before and didn't like it as much. Was hoping for one of the big lifts per day and a day for accessories.

>brosplit
That frequency, tho..

i want to add dips and chins to my SS routine

what day makes sense to incorp without ruining my upper body main lifts?

Thank you very much. My family and friends have been very against me wanting to get fit. Your advice is really appreciated.

You can do 5/3/1, it works as you said, but 4 day

Read the book

Why is zyzz loved so much on here? Was he everyone's body goal or something?

Been kind of Veeky Forums about 2 years ago, but then I let myself become lazy and fat. Also, new uni routine sucks, so I've got zero motivation to start all over again. How do I gain motivation to get healthy, fit and shit?

That's exactly what's under advanced novice in the picture I attached, ya dingus. See:I don't remember anything about "people who can't just get enough sleep/food", and can't be arsed to look it up right now, but if you're not eating 500kcal above maintenance, then start eating 500kcal above maintenance. If you can't sleep enough, chances are the best you'll be able to achieve is maintenance, whether or not you make the switch.

But that's just my two cents.

Excel?

Newfag.
You cant understand.

He was inspiration to wow nerds everywhere.
Most of this board is sadcunts, salty dyels, and crabs ina bucket.

Zyzz legitimately wanted you to mkae it. To understand through first hand experience, that all women are whores.

Zyzz wouldnt post in fat people hate.
He doesnt hate sad cunts. He wants them to become sick cunts.

He wants us all to make it, brah.

If you close your eyes, you can feel the spirit of zyzz, still. Yearning for you to make it.

W-we're all gonna make it, brah

I'm doing 5/3/1 right now and love it. However, I have 0 social life and enjoy going to the gym. I've been doing random stuff on Wednesdays and form practice on Sundays. I wanted to know if there was something like 5/3/1 with two accessory days or another lift, like rows added in.

Motivation is fleeting, as you now well know.

Cultivate discipline

Do barbell complexes for cardio.
It is what i do when i am bored.

Check out the Simplest Strength template, it's 4 days but adds in front squats, sldl, incline bench, close grip bench with percentages, so you can probably spread it over 6 days

Or better yet do 4 day 5/3/1 and conditioning on 2 extra days

Do you skip brushing your teeth? Of course not or your teeth will rot out.

Exercise is hard and boring. Do it anyway or your entire body will rot away. It's part of maintaining your body in modern society.

Make sure you eat a lot and sleep a lot.

Wait hol up... He actually posted on here? Like a daily user?

Until you are old enough for TRT, but by then you can do roidliftan, just sitting there chasing pumps with 25lb dumbbells.. Who doesnt like that?

He was a tripfag from time to time, yes.

Never posted nearly as consistently as trappychan (because he had a life) but he would meme with the rest of us.

Scooby tripfagged here too, newfag

Dang.. I could only imagine how ape shit this board went when he died.

What are barbell complexes? I Googled, but the answers were vague.

Thanks. I was hoping for fewer exercises per day. I usually only do three exercises max and that gets me in and out in about an hour. (I don't stick to Wendler's rep formula, just the exercises.)

I guess what I'm looking for is what to do on Wednesdays and Sundays.

what food is like baked beans calorie and protein wise and just as cheap?
ideally tinned and/or microwaveable

Guys please help my bench is actually getting weaker despite good sleep and 3200 calories a day with decent protein. What can I do?

Just do texas method with some arm accessories, it should help you from that point. Read the book if you want to modify it further.

Should I switch to a wider squat stance if it helps my form, are there any downsides? Will I have to deload at the beginning? Right now my feet are about shoulder width apart

baked beans

stalling (staying the same) requires more volume
regressing (getting weaker) requires less volume

switch to an intermediate/advanced program, depending on whether you're on a beginner or intermediate program now

I'm getting weaker on an intermediate program with periodisation. My 1RM is 90kg, so I shouldn't be stalling at all really.

Yeah I have a spreadsheet for weight calculations, but I miss having something on my phone to easily input how many reps per set assuming I couldn't complete them

how important is upper body for vertical leap training?

I don't mind looking like a trex

Is this schedule okay? Will my muscles not recover well?
1hr workout
1hr workout
Rest day
1hr workout
1hr workout
1hr swim
1hr swim
With an hour of light cycling almost everyday?

How do I into higher vertical jump?
>Inb4 it's 100% genetics, don't ever try to improve

Whenever I Deadlift I feel like my head is about to explode, as If my brain was a other muscle trying to expand and my skull restraints it.
Any help? Is it normal?

Why do people say do LISS while on yohimbine versus HIIT?

Sick brain gain, keep it going bro, you will become smarter by doing it.
>be me
>at uni
>struggling with calc 2
>started doing heavy ass Deadlift
>pass with merit
>banged my hell ass hot calc teacher
>went full trex with the giant head and everything

Are you breathing correctly?

bump

I take a big breath before going up, once I'm on the top I exhale and take another breath before going down.
I got this from one of those fit youtubers not sure if it wrong but I didn't have this problem before 3 pl8s

dont look at the mirror, look at a spot 3-4 metres infront of you on the floor, your neck is probably fucked up

Once I'm on the top, should I keep watching there?
I think next time I will record my form.

Lel

I've been doing
PPxPPLx

On rest days I jog for 30 mins.

I just did a Push day and I was feeling a little weaker and I feel my arm is getting closer to a small injury.

What can I do to keep my schedule but recover faster? Do I just need to sleep/eat more?

If i feel weak one day should I drop in weight or maybe do a light cardio day for a break?

I feel weird taking a day off and enjoy my morning exercise routine. I've been doing this routine since April 1st but I used to do it at night. I recently switched to mornings starting this month.

I have been lifting (PPLrestPPL)
and also swimming everyday. Am i doing too much? one day of weight lifting is about an hour, then i'll swim for an hour.

Yes I eat accordingly. I used to eat less when All i did was lift alone. And now eat more since I am swimming.

My grip strength is the limiting factor of my deadlift. How do I improve this ?