What is your current program Veeky Forums?

Anyone tried this GSLP? Was gonna start on phrak's but wanted some more volume work for arms (skinny fag). Will this work?

Jokes on you I am a white hat for a famous company

No you're not.

yes i am

>posts ass mad bullshit
>it's a fucking joke you shit faggot
sure, captain assblast, it was a joke

i'm also in this situation and would like response

day 1 : ohp 5/3/1, btn press 5x10, seated db press 5x10, pullups 3xF, facepulls 5x20
day 2 : deadlift 5/3/1, front squat 5x10, rdl 5x10, kettle swings 5x20
day 3 : flat bb bench 5/3/1, flat bb bench 5x10, flat db bench 5x10, rows 5x10, jerks 5x5
day 4 : ohs warmup, back squat 5/3/1, back squat 5x10, power cleans 5x5, lunges 3x10 (10 per leg, 20 total)

It's a great program, i've done it last summer for 3 month and i had good result

8/10 would recommend

I am

...

Once per week?

Looks solid

Looks great add curls

>db squat
>no deadlift
Kys

Read 5/3/1 beyond

Always great

Someone just read 5'5destiny's new book.
>Zercher Squats
lmao when will this meme die. they're an upper back exercise and a poor one at that, you will never, ever fell your legs with Zerchers.

I believe you vro

>people still do retarded routines with no programming
you will never make it

I don't understand how this is a good routine, I see it everywhere, but it honestly looks like it's missing so much volume that you won't get anywhere.

Have you seen any beginner programs? They have no volume at all. 3x5 5x5 etc.

Where would you add volume? The goal of these routines is to get baseline strength for people who have never been in a gym before. Hypertrophy with 10b dumbells isn't going to help them.

Where would you add more volume?

has anyone here tried out nsun's 4 day 531? thinking about trying it out

Do i really need to ? The chinups and rows are not enough ?

im doing this program and I switched chinups with inclined press, added curls and pullups to failure at the end of each workout

dubs of truth comfirm, zerchers are useless
just look at this, what the fuck is this shit?
>in b4 "L-Louie Simmons likes them"
Powerlifters are so obsessed with "muh old timey strongmen", Hackenschmidt could've shoved a barbell up his ass and Westside would include Barbell Shove-ins 3xCompletion lmao

I run this one PPLPPLx

Just switched to it yesterday from a brosplits that only hit each muscle group once a week. I've been lifting consistently for about 2-3 months

is this that garbage reddit PPL?

Basically Hepburn method plus accessories. What do you think of it?

A (tuesday/friday)
> ohp: 8x2 > 8x3 + 3x6 lower weights + 2x10 even lower weights
> deadlifts: 3x3
> rack pulls above knees: 3x6
> curls: as many sets of 6-8 I'm able to do

B (wednesday/saturday)
> decline bench press: same rep scheme as ohp
> squats: 5x3 once a week
> seated rows: 3x8-10
> rack pulls above knees: 6x8-10 lower weights
> triceps extensions: same as curls

> 8x2 > 8x3
Start with a weight I can do for 2 reps, adding as many reps per session as I can; once it hits 8x3 all sets across, weights go up.

Not that guy, but there's just so much conflicting information regarding lifting. I see most beginner programs are 3x5 or 5x5, but then there's guys like this:

www.reddit.com/r/Fitness/comments/2wsd3n/new_article_beginner_and_intermediate_lifters/
>noobs need more volume

Also another thing i noticed
>SS/SL/Fullbody is retarded, enjoy your t.rex and/or dyel body, just do PPL from the start
and then next week the Veeky Forums consensus seems to be this
>you fucking idiot you need 1/2/3/4 before you start doing splits or PPL otherwise nogains

like, fuck...

Yes. Yes it is. Can you recommend a better one?

I have been doing it for the last couple of months. Its okay, but my chinups were not moving at all, had to add lat pulldowns to see some progress

Read the sticky or get memed

i have read the sticky
post some arguments or don't fucking ever reply to me or my wifes son ever again

looks solid. will probably #rekt you once you reach some serious weight. based hepburn though, I approve.

im doing:

chest & arms
Back, shoulder & traps
Legs and Abs

I used to do PPL, but my OHP suffered since it was the same time as my bench, so i switched up the order at which i train muscles

Well after reading several peograms and articles I think it suns up to
-Novice/intermediate lifters should S/BP at least 2-3week, OHP and DL 1-2/week
-weigth increase should be 5-15 lbs/week according to stress level/performance
-total reps should be 50-100 per muscle compartment
-1 or 2 accesories so you don't neglect other muscles that might help you lift more on the main lifts
-lift 3-5 days according to performance, conditioning+mobility on off days
Personally I like FB workouts because it actually feels taxing and satisfying and soreness doesn't last as much

I'm about 3 months in and doing coolcicada's PPL with a few more accessories.

People here saying not to do volume as beginner but that shit works for me. Going up about 5 lbs a week.

i do like semi ppl but with a bunch of extras on each day after i've done the main group
cutting as well atm so hitting cardio p hard
when hitting similar groups in the same workout i tend to vary the weight and reps for a mix of hypertrophy and strength
PUSH
>bench press
>incline db press
>decline cable press
>tri extensions
>lat pull downs
>db pec fly
>cable shrugs 8x6 (3 hands in front, 3 hands behind back)
>OHP
>side and front shoulder isolations
>briefcase grip db wrist pronation and supination (trust me on this, forearms explode)
>some shit with cable and tri rope where you stand over the cable and pull the rope up to your chest using bis and shoulders, saw a gif of it one time but idk the name
>kettlebell russian twist
>leg raises
>weighted pushups
>20 min row (aim to get 5000m done in that time)
>15 min run
>10 min sprints (30 secs on/off x4, 25 secs on/35 off x3, 20 secs on/40 off x3)

PULL
>pullups/chinups (alternate sets, 3-4 of each)
>standing bent over db row
>lat pull downs to behind head
>cable shrugs
>low cable row
>overhand grip bb curls
>incline db press
>cable rotator cuff exercises
>lat flies
>kettlebell russian twist
>leg raises
>wrist pro/supination
>16 minute HIIT cycle (1:30 medium intensity, 30 secs flat out)
>15 min run
>10 min sprints

LEGS
>diddy
>parallel squat
>a2g squat (lower weight, slower, more reps)
>cable hamstring "curls" idk what else to call them
>calf extensions
>leg extensions
>lat pull down
>incline db press
>shrugs
>db punches
>wrist pro/supination

and when i can be arsed (maybe half the time) i do an hour of just cardio the days after push and pull

been doing this for about 4 months, seems to be going alright. not got quite as far as i'd have expected but i think that's more to do with diet, or did i fall for the
>noobs need high intensity
meme? also i feel like i could use a bit more variety, any suggestions?

>I switched chinups with inclined press
>Wtf ? I feel like if i do any more push movement i'm gonna die. Try to not injure yourself

>added curls and pullups to failure at the end of each workout
Yeah i think i'm also gonna do some curls

shrugs every workout?

*shrugs*
yeah i guess, idk i just find them really satisfying

I was going to make that joke but you beat me to it

*shrugs*

Whatever i'll find something else

Hey bro I'm on the program as well, but all my squats are 4x4, do you think that is helpful? On 4x8 bench days, I do DB press instead. I do 1x5+ on deadlifts.

Also since I can't do chinups, I do barbell rows and curls.

If I'm feeling good, sometimes I add an additional set to the workout. But squatting 2 sets every deadlift days is a bit troublesome, so sometimes I cut that off.

way too much shit if youre not natty wtf

can't deadlift mate no barbells shitty gym to b h

thx man

i am natty so

>but all my squats are 4x4, do you think that is helpful?
Not really, one of the perk of this program is to fluctuate volume. But if you like it it's not really a big deal

>On 4x8 bench days, I do DB press instead.
Why ?

>1x5+ on deadlifts
Yeah that's not a bad idea 4x8 / 4x4 is a lot for deadlifts

>Also since I can't do chinups, I do barbell rows and curls.
It's better if you have both a vertical (like pullup , lat pull-down...) and a horizontal (like row) pull movement. In the long run it can cause muscular imbalance to only do row. But as a beginner it's ok i guess

>But squatting 2 sets every deadlift days is a bit troublesome, so sometimes I cut that off.
Yeah no way i'm squatting after dl

i meant its too much if youre natty* obviously

...

>It's better if you have both a vertical (like pullup, lat pull-down...) and a horizontal (like row) pull movement. In the long run it can cause muscular imbalance to only do row.

I'm not that guy, but i have a genetic defect that makes it impossible for me to do anything that involves raising arms above shoulder height, like chins/pulls, lat pulldown, facepulls. Am i just fucked?

Well it's not like you have much of a choice anyway. I guess you already have muscular imbalance but in your case you can't do anything about it so if you don't feel any pain don't think about it

My motherfucking nigger. Pretty much the best beginner strength program out there, fuck SS

No program currently. But as a novice I did phrak's gslp, except without microplates because I ain't on some pussy shit
Great program, and I highly recommend it.

Right now i just most do the big six and shoulder raises. calculate weekly volume, and try to atay around my mrv

I mix in some accessories at random, go for 60% of my 1rm for higher volume lower intensity and most of my "higher intensity" work is still 75-85%.

>bench every single workout

gotta get those chesticles bro ya hear me bro

it takes around 2.5-3 hours but i like it

Heroin

Bench + Deadlift + OHP 5x5
Tricep extensions 3x8
Curls 3x8
Dumbbell Sidebends 3x8
Dumbbell Lateral Raises 3x8

Lift MWF

Will probably start squating on Mondays to help improve deadlift.

Forgot to add - two mile run Tuesday and Thursday. Might try to up how much I run just for the hell of it, gf wants to do a 5k with me.

i like this

how long will i have had to do SS before i do something like this?

probably good for cutting, no?

A
>Stretch
>2 minutes crunches
>Stretch
>Bench
>30lbs dumbbell overhead lift
>Incline bench
>Tricep pulldown
>Assorted chest and tricep exercises until I feel it's enough

B
>Stretch
>2 minutes crunches
>Stretch
>Pullups
>Chinups
>Seated row
>Lat high row
>Lat low row
>Lat pulldown
>Rear delt flye
>Rear delt pulls
>Incline shrugs
>Barbell wrist curls
>Rack holds

xABxABx

...

i dunno

thx

I use DB because apparently it works the chest more? That's what I have been told anyway.

Anyway what's the perk of 4x4 Vs 5x5? I just know that the weights I use for 4, which is pretty light, I'm dying by the fourth rep and I don't think I can squeeze out a fifth rep most of the time.

ABCABCx

A Lower
>High bar squat: 5x6
>Calf raises: 3x20
>Leg ext: 3x8
>Leg Curls: 3x8
>Lunges

B Chest and arms
>Bench Press: 5x6
>Flies: 3x8
>barbell curl: 5x6
>Tricep ext: 3x6
>Cleans: 5x5

C Back and shoulders
>Barbell row: 3x8
>Diddly: 3x5
>seated row: 5x8
>Behind shoulder lat pull: 3x8
>OHP: 5x5

Still working on improving upper body before adding chinups/dips. Probably a shit routine but if it needs improvement I'm open to adjust.

I'm not sure what emotion your image is trying to show.

>not understanding that this is example numbers
lol what a retard

gymbull.com/users/ArnoldFitness

Tried that.
It's pretty shit.

They're useful if you want to do strongman and are fairly relevant for fuctional strength. I work in a brewery so picking up and carrying awkward things is standard for me

Why ?

Doing nsuns 6 day squat emphasis right now. I'm really enjoying it and making good progress again especially with pressing.

P H U L
H
U
L

It's the dopest shit ever anons.
If you're still on an LP after 6 months and are having trouble just hop on it.
I do
>531 on the big 4
they work quite well together, I progressed so fast when I started, and now that I came back after 5 weeks I am gaining strenght so fast

that looks like a lot of trouble for the lower back

nigga the only use of reddit is to find guides to learn shit.
dont listen to anybody there

the fastest way for a beginner to get gains is increase strenght, you cannot start with high volume, their muscles are not even used to training

YES, SS and SL are trex centric, but they're just a way to get acclimated with the lifts.
The moment you are good with technique you hop on to Greyskull (or a program tailored to your needs, like canditoe's for fatlifting) and then hop on to phul or any other intermediate routine after that

Fellas I'm on PHUL and I wanna do something about my chest
It's better than before but I wanna fill it up
The inner chest part is asymmetrical and empty

My 2 pec exercises on Upper days are Bench and db press (low incline)
Should I switch the db press for crossovers? (which angle)
or should I just add them? I notice I am not that sore the day after nowadays, might be I can stomach 20-30 more reps

What do you guys think of this routine Bill Starr gave on one of his articles?

Monday
>full squats, 5 x 5
>clean-grip high pulls, 5 x 5
>bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
>chins, 4 x max
>incline dumbbell bench presses, 2 x 20.

Wednesday
>incline bench presses, 5 x 5, plus a back-off set of 8 reps
>light squats, 5 x 4
>good mornings, 4 x 8
>straight-arm pullovers, 2 x 20
>weighted dips, 4 x 8.

Friday
>full squats, 3 x 5, 2 x 3, and a back-off set of 8
>flat benches, 4 x 8
>shrugs, 5 x 5
>straight-arm pullovers, 2 x 20
>chins, four sets of as many reps as we could do and then three sets of free-hand dips.

I've been following his advice on ohp and it's legit. What about this program?

Doing Fierce 5 atm, but deadlift 3x5 instead of front squats 3x5, and Leg curls instead of Romanian deadlift.

5kg/week lowrrbody
2.5kg/week upperbody

Always doing OHP after bench will hinder results.
That program could be good if split in 4 days.

Please give advice, but keep in mind I cannot load spine (back squats) or deadlift because of back injury.

Push:
>Bench Press 3x5
>Seated Dumbbell Shoulder Press 3x5-8
>Incline Press 3x8-12
>Dumbbell Lat Raise 3x8-12
>Tricep Cable Pushdown 3x8-12
>Hanging Leg Raise 3xF

Pull:
>Seated Cable Row 3x5
>Chin ups 3x8-12
>Lat Pulldown 3x8-12
>Facepulls 3x10-15
>Bicep Curl 3x8-12

Legs:
>Dumbbell Lunges 3x5
>Goblet Squat 3x5
>Lying Leg Curl 3x10
>Hanging Leg Raise 3xF

Current program is SS, gonna move on to something else before long though I've begun to stall quite a bit.

On SS

Deadlift: 255
Squat: 230
Bench: 170
OHP: 115

Haven't really stalled yet but just kinda bored, what comes next?

Give me advice on this routine. I've been doing this on and off since Jan 2016 and have shit lifts

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

I also do situps and pushups.
Right now I'm cutting to 180lb and starting my bulk in the fall.
Planning to add weighted pullups or dips if I don't switch to another routine entirely.

what faggotry is this

Stronglifts.

>PULL
Deadlifts 1x5
Barbell rows 4x5, 1x5+
3x8-12 Pullups OR chinups
3x8-12 seated cable rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
>PUSH
4x5, 1x5+ bench press
3x8-12 overhead press
3x8-12 incline dumbbell press
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
3x8 DIPS SS 3x15-20 lateral raises
3x8-12 dumbbell bench press
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

Modified Daniel Craig plan. As I've said before, I'm oldballs and not looking to get bodybuilder YUGE or powerlift, this is for general health and fitness

Every morning:
2-3 mile jog
20 minutes yoga

Warmup:
1km row machine
stretching and light weight work

Monday/Friday
Circuit of:
Clean & press 4x6-8
Chinups 4x10
Weighted stepups 3x10
Incline pushups 3x20
(Monday: BB curls 4x10)
(Friday: Light weight bench 4x12)
Dips 3x12
L-sits 3xF
Hanging leg raises 3x15

Tuesday
DB Bench 4x10
Cable fly 4x10
Weighted dips 3x8
Tricep pushdown 4x8
Pushups 2xF

Wednesday
Squats 3x8
Calf raise 3x10
Box jumps 4x10
Battle ropes 3x60s
DB OHP 4x8

Thursday:
Snatch grip DL 3x8
Weighted pullups 3x8
Cable row 4x8
DB curls 3x8
BB 21s 3x

Saturday:
40 minutes swimming

Sunday:
Rest