/routine general/

How's my upper lower?

LUxLUxx
Upper
4x6-8 Bench
4x6-8 Row
3x6-10 OHP
3x6-10 Pull down or chins
Arms

Lower
5x5 Front Squat (Should I do 4x6-8?)
3x8 RDL or 3x3 Deadlift
3x8-10 Leg press
Calves
Abs

Those are all the exercises I want to do, I'm trying to focus on front squat because it feels a lot more comfortable with my body proportions. I'm looking for critic on the rep ranges, when I reach the top of a rep range for all sets I increase the wieght.

If I eat more I'll get fat. Will deload and do more volume training.

Seriously, at your BW how can you stall at bench on 65 kg and not realise what you are doing wrong?

Either you are not sleeping a lot, or you are eating way below maintenance, or your programming is dumb.

Just bench twice a week, with 3-5 working sets, eat a bit over maintenance and you really shouldnt stall before later on.

PPL guy here -
I'm still milking the last bit of linear prog out of my OHP. Thanks for the link, though, I'll definitely change my program to be more like that as my lifts stall out. How do I do even remotely heavy face pulls without falling over?

What about back routine...

Currently mine is:

Pull-ups for reps
dips for reps
lat pull-down 4x10
closegrip seated cable row 4x10
shruggs 4x reps
bent over barbell row 4x10 or RDL 4x10
pull-ups for reps
dips for reps
core workout

Is it good? I feel like it's very uncomplete
Do you know any exercices to focus the spinal erector?? And make my upper trapeze HUGE? I having a boner looking at Lu's back

>no homo

I´m pretty sure my technique is correct, as I have posted videos and have been criticized constructively.

My programing is correct, I'm doing Candito's Strenght/Hyperthrophy program.

I'm eating above 3000kcal a day and sleeping 7-8 hours. I don'r fucking get it. My chest is by far the weakest body part, altought I don't look small at all.

are you gaining weight?

Yes. Like 15 pounds since I started lifiting, and its mostly lean muscle.

try switching to strength/control for a bit imo. The pause variations helped me a lot with my progression

It's missing low back work, that's why. Throw in a set of hyperxtension and deadlifts, unless you deadlift on leg day

Trappy, three questions:

1. Currently doing Madcow, but I can't get my squat to go further than 100 kg. I add weight but I can't do the recommended reps or I do them with terrible form, then I have to deload. What kind of acessory could I add to make my squat go up more smoothly?

2. What really changes in the bench press when using different hand placements (wide vs narrow grip)?

3. What are the possibles cause for my pec imbalance? The left one is much bigger than the other, and the only exercises I do that hit them are bench presses and OHPs.

Thanks

my friend only has access to planet shitness. What can he do with no compound barbell lifts to still have some semblance of progress?

What are some good assistance exercises for OHP? I keep stalling at 95 lbs for 5x5. I plan on deloading and switching to 3x5 to increase intensity, but I want to keep volume higher because I am running a PPL split.

I do Dumbell bench press for 4x6-8. Once I hit 8 reps on all sets, I just use the next heaviest dumbells and work my way to 4x8 again. I haven't stalled, and I just hit 4x8,8,7,6 with 70 lb dumbells

i was definitely planning to tell him to do db bench, OHP, and rows. Probably chins and dips too. What about legs? Does PF have a plate loaded leg press or something similar?

hey guys,
I'm lifting recreationaly for about a year now.
recreationaly as in ,I try out different routins and don't really manage my food intake properly , except for healthy, fresh and enough.
I didn't really gain that much mass but I'm overall just more able and fit.
I wanted to up things and started doing SS for about a month and made good progress weight wise but as it turns out I have a problem with my hip.
I allways though this discomfort was "normal". I fucked up doing deadlift about 3 weeks back. I didn't think much of it because i was in a rush and stupid and my form was lacking plus I didn't warm up properly.
earlier this week I got back into the gym and went down in weight and tried to go for really good form. the thing is , squats feel super wrong and deadlift are a no go.
went to see a doctor and was xrayed , the results will be in by next week.
the doctor said chances are high take my hip placement is wrong.

tltr
I like ss , hip is fucked up, deadlift out of question for atleast longer period of time.

is there a routin similar to ss that replaces deadlift or is more upper body centric ?

I am For legs, I spent a winter doing only Bulgarian Split Squats for legs. I didn't get big, but I got alot stronger and my legs exploded when I started doing regular squats again. Do 3x5 holding heavy dumbells at your side, then 3-5 more sets holding a lighter dumbell goblet style. It is okay to lean forward for the heavy sets, it helps strengthen hamstrings and glutes. Stay upright for the goblet squats to focus on quads. I never do calf work because it makes my calves tight when I run, so I can't help with that.

And hanging leg raises are great for abs and hip flexors, I do 3xFailure every workout.

So I've been looking at TM variants and it seems the strategy for press and bench is as follows:

>M Bench volume day
>W Press recovery day
>F Bench 1x5RM
>M Press volume day
>W Press recovery day
>F Press 1x5RM

Are the recovery days necessary? Would I be able to effectively progress without it?

Because in that case I'm thinking I could just alternate volume and 1x5RM days for bench and press

>M Bench volume
>W Press volume
>F Bench 1x5RM
>M Press 1x5RM

Recently hopped onto this routine after dicking around with other unhelpful programs following SS/SL.

Seeing as I'm not a beginner (but still lifting some babby weights so I clearly need this) I decided instead of 3x5 linear gains for squats/deads/bench/press to periodize the weights and do ramp up sets of increasing %s (think 5/3/1) and that's worked good for consistent gains without burning out.

However now it's really hard to deadlift heavy after doing front squats because my core and my legs are already taxed. What can I do about this?

Just do higher volume with rows, I add heavy dumbell rows to keep my grip strong for deadlifts, since I don't deadlift often. Look up Kroc rows.

Maybe alternate which exercise you do first.
B1 you deadlift heavy first, then do lighter squats after
B2 you squat first and deadlift lighter after

Hi Veeky Forums

I've trained a lot in the past, but just kind of fell out of it. I'd like to start lifting again and getting stronger, but I am also too fat now and need to cut down 20-30 lbs first

So I went to a gym to kind of see what I still got. I was able to accomplish the following for hard sets, to kind of show where I am at:
6'2
230 lb
Squat 325 for 3x5 (high bar, belted)
Bench 185 for 3x5
Press 135 for 3x5
Deadlift 400 for 4 (belted, got too scared to go for a 5th)
Only 4 chinups
Pendlay row 185 x 5

So what type of routine should I do? Should I change it up after the initial weight loss I plan on making?

I'm thinking either every other day full body or PPL, but I am very open to advice and recommendations

Should also add, that since i set these benchmarks last week, I got really sick and lost 5 lb through vomiting and not being able to eat. So I'll probably come back a little weaker too

Look at the examples at the bottom of this page fitsticky.com/texas-method

1: If you're eating well and resting enough between the sets, then just try a different program. TM is pretty much Madcow but with more volume, so that might work better for you.

2: Damn, a lot of small details... this would require a pretty big writeup.
But the wider the grip, the more shoulder transverse flexion and less flexion. Narrower grips mean more flexion less transverse flexion.
Wider grips means less hyperextension at the bottom. Narrower grips means more hyperextension at the bottom.
However, those things are also affected by the height of your arch.

Which muscles are favoured or "worked more" will depend on grip width, height of arch, bar path on both descent and specially ascent, and proportions.

Wider grips means less range of motion. Narrower grips means more range of motion.

Some people find wider grips hurt their shoulders/clavicles. Narrower grips tend to be more comfortable for the majority of people.
This doesn't mean wider grips are snap city, just that they require more "mobility", which is partially genetics (space in the glenohumeral joint) and partially trainable (arch, bar path, shoulder flexibility/mobility work, etc).

Keep in mind that for competition the maximum width allowed is index fingers covering the PL ringmarks on the barbell.

PS: Note I'm using "wider" and "narrower", not "wide" and "narrow".

3: Might just be impression. Post pic?

Find another gym or make a homegym.
I highly doubt the only gym in his city is PF.

>I am running a PPL split

99% sure that's your problem.
What program are you doing?

Post your whole program.

Lean back. Split position with the feet can also help.

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

what type of porn do you watch?

Thanks. What about the weeks where there's only 1 B workout

Trappy, would it be okay for me to significantly reset/deload my deadlift weight so I can remaster my form? Or will it be detrimental to have my deadlift lag behind my squat by a noticeable margin?
Thanks in advance.

with my friend and PF it's just a money issue. The only gyms are PF, a crossfit box, and the university gym which is good but costs like 60 or 70 a month. I figure as long as he gets comfortable in a gym environment before finding a better solution it won't be a complete waste.

If your squat is higher than dead, you aren't squatting properly either
>inb4 hurr durr
Videos remove all doubt

PPL guy here
All of my other exercises have been progressing well, adding weight to at least one exercise per workout. The only exercise that has stalled so far was overhead press. I am on week 5. I have gained 2 lbs so far, and got noticeably leaner (during my first year of uni I let myself get out of shape). Some of the weight is from becoming more hydrated .I also run, and do Pullups/Pushups/Lunges every day.

Push
Overhead Press 4x5 1x5+
Dumbell Bench Press 3x6-8
Dumbell Incline Press 3x8-12
Superset
3x8-12 Skull Crusher
3x8-12 Tricep Pushdown
6x8-12 Lateral Raise

Pull
Row Machine 5x6-8
Cable Rows 5x8-12
Face Pulls 5x15-20
Hammer Curls 3x8-12
Preacher Curls 3x8-12

Legs
Back Squat 2x5 1x5+, 2x10x135
Rack Deadlift from Knees 5x3
Back Squat 1xFailurex135

Daily reminder that SS is a meme.

I'm the squat guy. Wouldn't adding more volume to my current routine work too? Or maybe adding squat variants? I was thinking of adding three sets of trap bar squats on Monday, 3-5 sets of light squats on Wednsday and something else on Friday

A factor that might come into play is that I have not trained the deadlift as long as a squat. On top of that, the frequency is not as high either.

Other day is "leg" day:

pull-ups for reps
dips for reps
Squat 4 series: 1x10 1x10-8 1x5-10 1x1-2
DL same set as squats (not every leg day, just when i got full mana bar)
leg press single leg 4x10
leg press 2x10
leg press for calves 4x10
if not DL: leg extension 4x10 hamstring 4x10
pull-ups for reps
dips for reps
core workout

btw:
>tfw no squat rack, only pic

He'll probably just quit after wasting time on PF and seeing no results.
That's literally the PF business model.

Yes, just add more volume. Madcow has a lot of sets but most of those aren't even warmup tier.
My point is that madcow with more volume is pretty much TM (not exactly, but you get the point).

Depends
Bodyweight numbers and vid of you deadlifting?

Get a better program

I'm pretty vanilla when it comes to pr0n.

>pls dont laf at my numbers
Deadlift: 85KG, 1x3 (felt like my form broke down, lack of upper back tightness)
Squat: 82.5KG, 1x5

Don't have a video at my disposal right now, but I'll get back at it. Thanks a lot.

bw?

PPL guy here
Thanks for the advice, it was very helpful.

I want to hold your hand you filthy slut

80kg
I know it's Bad.

Here is my question.

I currently have 10-12 weeks at my disposal in which I have infinity free time.
I want to train as often as possible while building strength (hypertrophy wouldn't be a bad thing either) if that is possible.
I basically want to spend as much time as possible in the gym over this period.

I've been lifting for about 6 months.

My stats are 6' 80kg

Bench: 65kg
OHP: 42.5kg
Barbell Row: 40kg
Squat: 75kg
DL:105kg

My lifts are pretty low because I spent a long time working on form and ironing out any little pains.

Does anybody have a program they coud recommend?

tl;dr: 6 day a week strength training (preferably with long workouts?

Here's my personal routine with descriptions, pictures, and vague thanks to Trappy-Chan:

mediafire.com/download/b05dyn0qtdj0mma/Kettlebell-Countdown.pdf

Feedback would be pretty keen.

I've been doing SL since February and switched to 3x5 a bunch of workouts ago.
I'm beginner.

So, yesterday I met a friend who has been lifting for the last 11 years and is now a certified instructor with our national olimpic association.
I told him about my switch and he said 5x5 is good but I shouldnt do all 5 sets with a set weight, instead go 60-65-70-75-80% of my 1RM.
Thoughts?

Yesterday I tried doing 72.5kg bench 3x5 after doing 70 for 2 times but had to deload to 70 after the 1st set since I struggled to even do 4. thank god for the spotter

When will you show us some tits? And more of you body you little adorable shit?

I like this new sticky thus far, it's very easy to understand. I'm a recovering robot and am going for my first SS session at the gym tomorrow.

Monday:
>ohp
>dips
>pull ups

Tuesday:
>deadlift
>hanging leg raise

Wednesday:
>front squat -> super set -> box jump
>step back lunge -> super set -> plyo lunge
>box step up -> super set -> squat jump

Thursday:
>bench
>incline flyes -> super set -> reverse hyperextensions
>one arm db row

Friday:
>back squat
>hip thrusts
>walking lunge

Saturday is rest/stretch and open to suggestions for Sunday.

I started my first steroid cycle but i'm not sure if i should switch to a PHAT routine or PPL.I'm doing right now a full body workout with 3x5 for big lifts + lots of accesory lifts, any suggetions ?

i dislike power cleans with a passion. what exercise(s) can i replace them with?

...

At this point your problem doesn't require a deload on the deadlifts. Just requires you to learn to flex your spinal erectors and lats, and focus on keeping them flexed during the lift.

See
imgur.com/JG7EwY3
youtube.com/watch?v=dm7ZbgjZklE

Don't skip your warmup sets.

Are you gonna use steroids? Are you gonna be bulking BIG?
If not, training 6 days per week is not gonna do you any good.

But if you really love working out and want to spend the free time, you can try getting started with weightlifting. Regular strength training 3-4 days per week, then learning how to clean/jerk/snatch in the other 2-3 days. You won't be using much weight at all when learning weightlifting at first, so you should still be able to recover well from the strength training. You'll still need to EAT BIG though.
There are video tutorials on fitsticky.com/how-to

Can you upload it on google docs instead?

Ramping sets are useful for more advanced lifters.
But sets across is usually more useful for novices.

In any case, SL is shit. Get into a good program instead. fitsticky.com/novice-programs

My boobies are shit. Not even worth it believe me.

Good luck senpai!
Try logging your progress on symmetricstrength.com
Makes training a lot of fun when you keep seeing your numbers go up and are constantly smashing new goals.

What are your goals?

aw :3c

How did this guy end up like this?

That's what happens when you don't youtube.com/watch?v=iJQ6eXz_zZs

So he just had a decent routine going but didn't eat enough?

Thanks Veeky Forums

Bicep curls 3x12
Tricep pushdown 3x12
Skullcrusher & Barbell curls 3x12
Bench press 5x8
Incline dumbbell 5x5

fitsticky.com/texas-method
or Cuckols 28 free programs

right boys i came here for a workout rate. any input is appreciated.
currently running a push (a) and pull (b) day 4 day split sort of thing

A:
Dumbell press 3x8
Incline dumbell press 3x8
Dips 3x8
Flys 3x12
Pushdowns/skulls 3x12/3x10
Leg press 3x8
Leg extensions 3x12
Additionals**

B:
Deadlift 1x5 after warmup sets
Pullups 3x8
Cable rows 3x8
Reverse flys/Face pulls 3x8
Bicep curls 3x12
Additionals**

Additionals:
Shoulder side raises 3x12
Calf raises 3x12
Ab exercise x2

Working on getting back into squat form so I can do that instead of leg press. Also adding cardio at the end now too. Usually 2hr sessions.

aw fuck. add leg curls onto day B

How's mine?

Monday:
Front/back squat 10x1
OHP 10x1
Hanging high pull 5/3/1
Chin-ups
Neck bridges

Tuesday:
Deadlift 10x1
Bench 10x1
Chin-ups
Russian twists

Wednesday:
Front/back squat 10x1
OHP 10x1
Hanging high pull 5/3/1
Chin-ups
Box jumps

Thursday:
Pendlay row 5/3/1
Bench 10x1
Gironda bench
Chin-ups
Neck bridges

Friday:
Front/back squat 10x1
OHP 10x1
Hanging high pull 5/3/1
Chin-ups
Russian twists 2x6

Saturday:
Bench 10x1
Gironda bench
Chin-ups
Box jumps

AxBxAxx, Basically SL:

A
>Squat 5x5
>Bench 5x5
>Pendlay Row 5x5
>(Weighted) Dips 3x10
>(Weighted) Chinups 3x10

B
>Squats 5x5
>OHP 5x5
>Diddy 1x5
>(Weighted) Pullups 3x10
>Curls 3x8

Whats a good PPL routine with barbell exercises only? (and chin/pull ups/dips) Dont have acces to machines.

rate my dog please, she's been on your routine for a month now

Here's that Google docs link you asked for miss trappy. ty

docs.google.com/document/d/1WtTtbBR0hlenAGIX_O3Dsoc9qwQjun4GcZOwOEtOQrQ/edit?usp=docslist_api

Aestethics, what about a 6 day split ? I'm open to any suggestions

Holy shit, senpai pls notice me.

OK.
permacut fag here.
you helped me write a push/pull tm split, as i am a huge faggot that neither squats nor deadlifts... anywho that shit had too much volume...

convince me not to go on this slightly modified kino program....

A.
Press: 3 sets – 4-6 6-8 8-10
Weighted Pull-Ups: 2 sets – 4-6, 6-8 (should i do chin instead? he said pull ups...)
Floor Press: 2 sets – 6-8, 8-10
Shrug: 2 sets – 6-8, 8-10
Lateral Raises: 12-15 reps + 4 sets of 4-5 reps (rest pause) alternate with 2x6

B.
Clean: 2 sets - 6-8, 8-10 reps (as i don't front squat, my clean is lightweight, it is fun for me, though)
Hip thrust: 3 sets - 4-6 6-8 8-10 reps
Reverse wrist curl: 2 sets - 8-10 10-12
Calf Raises: 2 sets x 8-10, 10-12

C.
Floor Press: 3 sets -- 4-6, 6-8, 8-10
Press: 2 sets - 6-8, 8-10
Row: 2 sets – 6-8, 8-10
Rear Delt Flyes: 12-15 reps + 4 sets of 4-5 reps (rest pause) alternate with 2x6

Is of double progression model (e.g. For 6-8, establish a 6rm, then push the reps up to 8, add weight for a new 6rm)

Coming off a modified greyskull, my lifts are
Ohp-140x3
Floor press 200x5
Hip thrust 300x6
Chin 1pl8x3

Fitsticky.com

Anybody have experience with canditos linear? I want to start lifting for strength and it seems like a good routine

Also any general tips for SS would be cool

how would you know what weight to use for these lighter deadlifts? i'm just doing SS, so i don't know my 1RM. should i just do 10% less than my deadlift working sets on the other day?

You could use a 1RM calculator. Google it.

oh cool, i'll do that then. thanks for your help!

You're welcome!

Trappy do you do form checks in here?

Other good places to get form checked out for a noob?

The % is not from your 1RM, it's from the weight you use on the other days (which is eventually gonna be your 5RM)

Post it.

Lots of tips on fitsticky.com/novice-programs
fitsticky.com/faq
fitsticky.com/how-to

And if you want indepth stuff fitsticky.com/lifts

fitsticky.com/texas-method
At the bottom of the page

>Basically SL

Why would you base your routine on that

If you're the guy on gear, then any bodybuilding routine will work well for you.
If you just want frequency and simpler stuff with the main compounds, coolcicada's PPL will work well. Just take the machines for the legs out and add in deadlifts.

Here is a DL with 110x5.
I feel like my hips drop way too low when i look at it? felt alright though, been struggling with some lower back pain, but i have deloaded and my back doesnt round with these weights

youtube.com/watch?v=yg9X6tqKAQQ

Looks good to me.
Hips "seem" a bit low but that seems to just be your proportions. I wouldn't worry about it. Besides, if that's too low (which I don't think it is), it will just move into the proper position with heavier weights.
Bar path looks perfect.

Spinal erectors look tight and strong, even on the descent, which is great. But you might wanna flex your lats in a little bit more. With lighter weights doesn't make much difference, but for heavier attempts it is pretty important.
youtube.com/watch?v=dm7ZbgjZklE
You don't have to spend half an hour flexing them like Mike does, just learn how to do it and keep them tight when pulling.

Thanks trappy!

Enjoying your novice UL-split atm, feel like i'll be running it for a while, adding in a few extra things when progression starts slowing down. I feel like it basically early-intermediate routine, cus i really only progress weekly on bench, press and DL. Only squat is going up a bit every session.

>fitsticky.com/texas-method

why would we take advice from a tranny?

...

Yeah, it's pretty much TM but with higher percentages (90 instead of 80, 80 instead of 70 for the snatch DL), but maxing the squat and the chinup on every workout.
It was just meant as an alternative for someone who wants to start a split but doesn't have very high numbers yet.

One could probably max both the squat and DL twice, instead of alternating to snatch DL or a variation.

If someone wants to focus on benching instead of alternating with the OHP, then you could max it twice as well. Or max two different rep ranges, like 5 and 3 or 5 and 8 or 4 and 6 or whatever.

Hm... I could probably edit the image and add more details on this.

Why are you refering to yourself as "we"?

please delete this ;;

Damn, chinese weightlifters are so smooth

no delete for u,
do you know how the bans work? like if he got banned for 8 years would he be able to 2020 Olympics? or do they do it for full years or smth.

My numbers atm for 3x5 and 1x5 on DL are:

Squat: 100 kg
DL: 110-125 kg
Bench: 92,5 kg
OHP: 55 kg

Torn ACL so still struggling a bit with Lower body movements.

Anyway, would you recommend i just keep on trucking on the UL-split as written? progressing decently still, but think it might stall rather soon, at least upper body lifts.

>In any case, SL is shit. Get into a good program instead
Your blind hatred of a perfectly decent routine has blinded you from what I said in the post, yet again.
I told you I'm doing 3x5, I'm basically doing SS but with Rows instead of cleans since I have no-one to teach me proper technique and I have really stiff forearms and wrists, making them unsafe.
So, can you say something relevant to my problem?

> I'm basically doing SS

No

nice response, you sure took after trappy, shitting on SL with no explanations

>no explanations

desustorage.org/fit/thread/37493441/#37493957
desustorage.org/fit/thread/37493441/#37493995

I just like taking every opportunity to talk shit about SL. Don't take it personally.
You'll be fine if you're past the initial stages, just read the info on the link I gave you fitsticky.com/novice-programs

Stalling will happen eventually, but it's not a big deal. Read the "Getting stuck and getting unstuck" section on fitsticky.com/novice-programs

We don't know how the bans are gonna be applied in this case yet, or how many medals are gonna be revoked.

Can someone explain to me why most of these routines seem to have bench and OHP together but rows and pullups being alternating movements? Wouldn't that lead to some form of muscle imbalance?

>SL has you start with babyweights
that's for complete novices, you are free to start as you like
I for example started from a challenging weight from the start.
Null
>SL has you add 2.5kg on every workout
That's the best case scenario, you can add 1kg or whatever you please, YOU make your own progression.
>written by a marketing team
uwot
>more floor pulls
I already explained why I dont do cleans, I do romanian DLs on on Row day to help with my DL and grip strenght
>SL does chinups, SL rows
the 2 are not mutually exclusive.
SL has as the CHINUP as a recommended assistance exercise, I do it on Workout B.
Also dont make rows to be this shit exercise, they're one of the best back exercises, and they engage the biceps as well
>easier finishing 3x5 than 5x5
With you on that, I switched to 3x5 because I personally am kind of weak and found it easier to progress this way. Doesnt mean everybody's the same as me. SL worked for many people before me
>SL deloads too much
You pick how much you feel confident with deloading
>a lot more upper back
cleans being such a complex and full body exercise makes them 1)dangerous if you dont have proper coaching, 2)not gonna be as focused on the upper back as rows, a exercise that focuses precisely upper back (and biceps)
You just linked trappy's post without giving nothing of yours, as I said you can just repeat what you hear, nothing inside that head

yeah it sounds a bit desperate.
SS doesnt need you shitting on a perfectly acceptable routine to help it have success.
Btw I'm not saying SS is shit, or SL is the bestest routine ever.
I'm just saying they are both valid and have differencies, but always hearing "lol SL sux" by someone that is supposed to be a dispenser of knowledge in here really makes me doubt your actual capabilities.

At the end of the day I had a question and hoping you would help, which is why we give you all the attention you desperately crave, and you just responded with sports fan logic