Hey fit! Just finished reading the a sticky and got to the point where it suggests a beginner routine. Nut i dont know which is best My current stats are 6'2.5, 380 Im obese but pretty decently strong. Which is best for someone like me and why?
I keep hearing SS is a meme tho and reg parks looks interesting.
Luke Sanders
the meme is people that do it for over a year
what's best for you is to fucking lose weight asap.
all three of those routines are good. SS is a bit harder to do that SL because power cleans. So SL probably. it doesnt really matter tho
>How do u know when i hit Intermediate? if you need to ask that question then you havent
Luis Gonzalez
What's SL? I dont know the accronyms very well.
>if you need to ask that question then you havent Well no, im only just starting. This is my first week. Already getting diet undercontrol.
Dominic Mitchell
SL is stronglifts dont worry about "beginner" or "intermediate". just do a beginner program and COUNT. CALORIES. that is the 100% most important thing
Ryder Ortiz
So SL over Reg Parks?
Zachary Adams
it doesnt matter. doing something slightly different really wont change anything. just do one of them and stick with it and tweak little things. lurk Veeky Forums and ask questions
above ALL: CALORIES CALORIES CALORIES CALORIES
Gavin Taylor
I already have the below part undercontrol. Going to do an EC stack too. Just couldnt decide on a program for my height and weight
Henry Sanders
I'm 6'3 and currently 75kg, I'm building up muscles at the moment but somehow I still look fat, what do you think?
Evan Roberts
Ss is a meme is a joke.
Look at the routines, they are all almost the same as ss. How would slightly more squatting make you fat and unaesthetic? Don't be an idiot.
Ss is te second best novice program around. Greyskull is a strong improvement on ss (imho) Stronglifts was made by a guy who didnt understand anything about programming a novice routine for strength training, but also didnt fuck with the ss routine he plagiarized enough to fuck it up. Comes close. Stronglifts is basically a slightly shittier version of ss, and literally no different. People who call ss a meme and do sl are a joke. ICF is an even shitter stronglifts. Just with unnecessary isolations that wont even affect muscle growth, only add to muscle fatigue. Reg parks is decent, but not that great. I would say greyskull is better for both aesthetics and strength. But reg parks is probably better than stronglifts.
Phrak's variant has great body symmetry (a vertical perss for every vertical pull, a horizontal press for every horizontal pull - no other novice routine has this amount of symmetry)
I would avoid putting many plugins in Side lateral raise is my go to for ohp day. Delts can never be too big. For the other days either a wrist extensor exercise, like reverse curl, reverse wrist curl, or forearm roller. Or a neck extensor exercise. Or just barbell shrugs
I like shrugs because big traps are assthedick as fuark
Ayden Carter
fix your posture
you look like you have your shoulders rolled forwards
Josiah Moore
Do not fuck wih memes like yohimbine or ec u til you are semi lean and plateauing in weightloss.
That way you will know first hand for sire 100% that they are just memes that make you feel like shit, and it all comes down to caloric intake anyways.
IF meme works better for psychological compliance to caloric restriction than those memes.
Austin Martinez
Yeah, I always walk like that because I'm tall, get used to it when I have to duck for everything... working on it!
Austin Jenkins
It is like 90% >posture And 10% weak transverse abdominis. Stomach vacuums, hanging vacuums, vacuum dumbbell pullovers, and proper bracing in the squat, deadlift, ohp, push press, etc will fix the TVA Posture is corrected partially by lifting with proper form but mostly by stretching
Isaiah Harris
Uhm could you explain a little more, my english isn't that good, or it's simply the terminology I'm struggling with
Ethan Clark
Scapular pull ups, and extremely wide grip pull ups (as wide as you can go while still allowing it to be possible to get your chin over the bar) are going to be your best friends.
Obviously you want lots of rear delt work too. A heavy pull for every press.
Sebastian Perry
Like ... what are stomach vacuums? Does it come from wrong foods, I'm currently changing my diet with more protein and less carbs
Robert Martinez
hows the fit greyskull
Austin Carter
Ok, thanks man, I'll try
Ethan Foster
Tva = transverse abdominis = google it. Stomach vacuum is an exercise you can do (google that as well)
to increase the difficulty of the stomach vacuum (for when you have done them a bit and have some strength) you can hang from a bar while doing them (i recommend a low haning bar, so you can stomach vacuum while standing to get it as DEEP as possible, then grab the bar and bend your knees to hang while maintaining the vacuum). Or you can do an exercise like a dumbbell pullover while doing them... ...you comprehend?
Hudson Smith
First of all good for you m8 for wanting to get in shape. Best of luck to you.
PUSH PULL LEGS is my favorite routine.
Push day rest day pull day legs day rest day repeat
Example of muscles worked: Chest Shoulders 1 triceps exercise rest Back and Biceps Legs calves
do abs whenever they aren't sore. but don't do them every day
rotator cuff warmup Pull Ups 4xFailure (neutral grip) Lat Pulldowns (watch that rotator) one arm dumbbell rows Seated Rows 21's Biceps concentration curls 3x10
Legs
Abs: Look up Damien Patrick ab workout. yea he roids don't expect to look like him but I like his ab workout.
I like a rest day in between push and pull day to give the rotator cuff time to recuperate. A lot of guys on steroids do PPLx but have no rest day, keep in mind they recover faster and their body can handle the stress.
Jason Davis
Literally the ICF of greyskull.
Trappy just blaha'd phraks variant lmao.
Add the equal parts of pulling vs pressing exercises, and take out the arm accessories.
..so basicaly phraks with side lateral raise lmfao
Jayden James
Yeah, so doing the stomach vacuum while hanging on a bar?
Jack Edwards
Does anyone have experience with ProgrammingToWin's novice course? There's too many programs and this one seems good.
Xavier Reyes
>PPL as a novice Yea. Way to confirm you know nothing. Post body and natty status pls. >bro you make hella gains progressively overloading the muscle only one time a week instead of three And your routine doesnt even have more weekly volume than a 3x5 program
Same total volume + 1/3rd the progressive overload = 1/3rd the gains.
I just looked at built lean body fat guide, I'm 10-12%
Evan Powell
>every 5 days A ppl has you working them every 4 days, and a pp has you working them every 3 days Pplpplx or ppxppx
William Green
>tfw doing SL despite wanting to do SS because it has slightly less volume, because my doctor told me to not lift heavy weights with my back because of horseshoes kidney
Justin Powell
>1x frequency on a 5 day cycle So what is that, 1.2x frequency?
Yea man, you are making .2 gains more than i gave you credit for. You sure showed me.
John Reyes
Shh dont educate him about intermediate programming, or he will keep trying to give fitness advice. Uh.. You are supposed to be lifting the same weight on sl as ss. You just lift it more times on sl. Until you stall because 5x5 is too much for a novice, then you drop to 3x5 just like ss (this one failsafe is the only savings grace sl has, else it would be unusable for a novice)
Jordan Green
For sure do that routine if powerlifting is your goal. Greyskull if you just wanna get big
Hunter Clark
then what would you suggest
Christian Ortiz
3x frequency fullbody linear program as a novice. 2x frequency PPL PP+L U/L or U/L/U (if lower body development is not a big concern) as an intermediate. 3-6x frequency, dynamic split (or a fullbody with auto regulation and periodization, however you want to look at it) as an advanced.
John White
Well shit, I shouldn't be lifting heavy at all anyway. I thought that because I lift a certain weight more times (or almost the same weight, whatever) it wouldn't affect my spine/lowerback/kidneys as much as it would affect if I incremented 5kgs/workout (instead of 2.5kgs/workout at SL). Again, doctor said no lifting with my back and no one could help me regarding this matter.
Anthony Campbell
Also to be fair, you are getting 1.4x frequency not 1.2x or 1x
So it is better than a brosplit to be sure, but i highly recommend you listen to than menno henselmans interview about intermediate advanced frequency.
He doesnt touch on novice frequency much, because all the data that exists strongly suggests 3x is the optimum balance of stimulus and recovery for an untrained/novice lifter, but iirc he talks about it
Leo Morales
CANDITO A N D I T O
best beginner routine imo
Alexander Rivera
OP here. So what's the consensus for a Tall Fatasfatass?
Aaron Sanders
Seems like this would be a good place to ask this question:
What is a good beginner program that focuses exclusively on upper body? Due to some ankle problems as a result of running, I'm trying to stay away from legwork for the time being.
I'm semi-experienced in lifting. I did it for three years in high school gym class, but I only really took in seriously during the first year.
I recently tried doing SL, modified to only work my upper body, and with different reps/sets. I did:
4x8 Bench 4x8 Row 4x8 Pull (using this machine that works your back, inb4 machines)
How can I stretch this to a 3 or 4 day program. I figure if SL has you squat every time, couldn't I bench evey time? Any help is appreciated.
Dominic Robinson
+1 for Phrak's Greyskull I'm loving the program.
I do Triceps Pushdown+Facepulls on bench day and Lateral raises+Curls on OHP day for accessories.
Elijah Edwards
6'3 from before... You're my friend now, we'll make it together!
Elijah Roberts
It is the same. Just eat less calories
Evan Watson
Add ohp.
Do like ohp + faggy pulling machine + accessories Alternated with bench + row + more accessories.
You will only be able to handle so many worksets with heavy compounds, so add in volume with as many accessories as you can handle
Lincoln Morris
You cunt. He is self admittedly a starter and asking when to transition.
Noah Phillips
This guy knows what's up. I did SL for ~4months as my first program and I was so unmotivated by the visual progress. My numbers were going up sure, but I still looked like shit. I've only done 1.5 months of Greyskull so far with the frequency chins plugin and I already look 100% better. My arms and back are finally growing.
Also I've been kind of fat most of my life so I have juicy legs already which made dropping squats down to 2x a week perfect for not overdeveloping my legs while my upper body catches up.
The one thing I'm going to add to the program is forearm work. If I wasn't fat I would add calf raises but my calfs are sick from being a fatty.