/thicc/

>ICF
Google Jason Blaha
Go to images
Proceed to do GSLP

if you're natty, thicc is the only way to be. that extra ten to fifteen pounds that comes with being 15% makes an enormous visual difference when clothed; which you're going to be 99% of the time. women also, if that's your angle for training, generally prefer thicc to shredded

looked it up, sounds like Russian Bear which is described here
t-nation.com/training/customized-volume-training
afaik, Pavel recommends doing only DLs and Bent Presses (that's an actual lift) whereas the sample has rotating squat/DL and bench/OHP along with alternating chins/rows which weren't in the original program.
I don't really know much about programming but it looks fun. Few questions
Can I run it if I'm barely out of novice mode (5 months liftan)?
Will it get me thicc?
Is it okay to change up the pressing from time to time? I fucking love dips and snatch grip behind the neck press, and I'd also like to try bent press one day when I'm more advanced and if I can get the form right.
finally, are squats necessary? I know a lot of programs have you do either squat of DL. if quad is the issue I can just alternate with sumo DLs since I have long femurs anyway.

> tfw no thicc bf to have a bromance with

/sigh

exactly
being ripped and shredded will at best make you look slender and fit with clothes on
which is fine, but it's a lot of work for nothing

getting thicc will make you look massive
just be careful with bellyfat

Then that's a general 531 problem since it has you only doing the main lifts once a week, no? Try something like MadCow or Texas Method (with sensible assistance work in both cases) which has you doing more frequency?

Doesn't make a difference. Either is fine. Pick whichever one you can do. Run it for 6 - 12 months until done with beginner gains and move onto a more specialist intermediate routine.

ICF is fine, great even despite Blaha being a tool. It's just a simple old skool style full body routine like 1950s bbers did. He just put his name on it.

GSLP is better from a pure strength and programming p.o.v. Add in arm plug-ins so you get some more joocy arms.

But really there's little to no difference in results between any of the standard beginner routines SS, SL, GSLP, ICF etc. Just do what you can stick with while you're still at novice weight progression.

>Then that's a general 531 problem since it has you only doing the main lifts once a week, no?
Only the "I'm not doing Jack shit" template
>Try something like MadCow or Texas Method (with sensible assistance work in both cases) which has you doing more frequency?
I can't progress weekly any more and I like more DL-intensive programs, TM and Madcow are too squat intensive

Just do SS and add some accessory work on top

>Power cleans as a novice with no coach
Please no

>Only the "I'm not doing Jack shit" template
Isn't that about not doing any assistance lifts? I'm doing Beyond 5/3/1/ and only do the mains once per week, but my programme is a pretty basic and bare bones 3 times per week.

This, which helped me understand 5/3/1/ a little when I was first looking at it, is a pretty good write up if you consider the guy is looking at it from the competitive powerlifting perspective. powerliftingtowin.com/beyond-531/

To the guys talking about 531 and frequency, why don't you split the fsl or bbb work? Like do your squats for the day then do bbb deads? Let's you sneak another 5% on the bbb and ups each lift to twice a week

I am a big boi haha stay winning over here 33% bf I get girls all day big boi winning over here skinny niggas take that L every day ha thicc bois got it

I'm not expert but you can do a lot with 5/3/1/, adding things and making changes. So yeah you can do that if you want, it's all up to you how you programme it. It seems like a pretty flexible template. But the original point of it was to allow you to make slow and steady gains while still being able to concentrate on other forms of training besides lifting, like HIIT and conditioning in-between gym days. So you're not deadlifting at a high percentage of your one rep max twice a week and feeling thoroughly washed virtually ever day of the week, you're doing it at a training max (and have the ability to go high as you want on joker sets) and probably only doing it once per week. That's what the 'basic' 5/3/1/ variants are about anyway, as far as I've understood it.

I'm 30, I'm not going to get taller by wishing it.

Pics or didn't happen.

You're too fat even for thicc. 15% BODYFAT OR CLOSE TO IT. REEEE fatties out.

Lots of people do that.
I don't know if it's recommend, but it is mentioned in his books to split it like that. That's how I do it anyway. And I do 5x5 pause deads, fuck 5x10.

Thicc is ideal for 25+ manlets. We have it easier and can do it natty. We generally already have the weight and just need to recomp. Plus your anaerobic fitness doesn't peak until late 30s early 40s. It's cardio fitness and being ultra lean we're boned on as oldfags and manlets.

Isn't this thiccmode thing pretty much an off season bodybuilder or a "heavier" power/oly lifter who still gives a shit about bodyfat to get the best pound to pound lift ratios?
Or maybe just an athlete in a sport who requires strength and decent cardio?....
I guess i don't get the fad, but achieving this seems pretty straight forward....Get bigger / stronger + have bf % in the teens.... Lol fucking millennials and their body mode memes and shit.

30"?
you might if you whisper "grow, grow, grow".

neck, upper back, and shoulders are by far the most important muscles for achieving the strong, thick look. no matter how big your bench pr is or if you pythons for arms, with pencil neck and narrow shoulders you will still look weak.

Read the pastebin or 70sbig.com which we ripped everything wholesale from.

Is this the official /thicc/ routine or is pavel just memeing us like the kettlebell swinging fraud I thought he was?

Yup which is why erry thicc recommended routine has deadlifts and military press.

I love the 5x10 deads, for whatever reason I've responded super well to the volume. Deads are up 60 pounds in 2 months

seriously high volume DLs are like the key to god tier aesthetics, yet no one does it.
also is the rack pull meme legit?

Fuckin lol
Man he's getting big

>Fuckin lol
?

There's no official thicc routine. It's whatever works for you. Any sensible intermediate onwards barbell strength routine with bodybuilding type assistance work.

>Big as fuck in only 20 minutes a day.
lel

but this one doesn't have assistance work. should I add some or will the volume be too much?

>big as fuck
>in only 20 minutes a day
One weird trick! Trainers hate him!

Nobody gets big as fuck in 20 minutes a day

How quick can you get thicc

How much weight could I pack on in six months, if i'm doing a 5x5 program, squats, deathlifts, bench.

I'm 156, aiming for 182 lbs for November. Achievable or aiming too low?

To get thicc you need to have a robust frame, thick wrists, big skull, wide shoulders, big ribcage, and no tiny waist.

I'd aim higher. Cutting is ezpz

what do after 3 day body routine ?

why?

how will a muscular lower back help ?

Yeah sure but I mean the Russian Bear program probably works. It just doesn't take 20 minutes is all. The sample routine given in the link looks like it'd last like at least 50 minutes.

Dunno try it. This isn't /plg/ so if it reduces your strength gains we don't care as long as your still joocy and reasonably strong. No homo. Maybe a little homo.

The thicc philosophy is just to be as big and strong as you personally can be. It's flexible and meant to fit all genetics.

Don't know about erryone else but I believe the progression is

Novice Routine (e.g. SS, SL) -> Early Intermediate Routine (e.g. MadCow, Texas Method) -> Advanced Intermediate Routine (e.g. 531) -> Advanced Routine (e.g. PHUL, Sheiko depending on if you compete or not etc).

I have none of those things but I'm going to see where I can get to.

See
It's mostly frame

See I thought he (you?) was saying all it takes is 20 minutes a day

GSLP is more volume than ICF 5x5, if you read the book there is a chapter for accessory plugins. Jonny also expects you go to H.A.M on the 5+ sets

What? Where did you get that from?

I'm doing my PhD in Biochemistry and my roommate is doing Physiology (aimed at sports and athletes) and all of the literature available shows the peak age for anaerobic performance is 27.

I don't know which 'old guys' forum you've been browsing but that is very false.

>18% body fat
>thinks he's getting mired by females
HA.

pic related is what 99% women think is ideal. start coping fatbois

tfw no ass

Ok guess am wrong then. Thought strength peaked then. My mistake.

>33% bf
dyel?

Dexa'd at 11.3% bf

nah it wasn't me, but the guy was mistaken. it's more like 20min DL, 20min row/chin, 20min Press if I'm reading it correctly. Would also be interested in knowing what kind of gains people have had with this program. Looking for an excuse to not do squats atm.

and when he's wearing a shirt, which is 99% of the time, he'd look borderline emaciated.

>excuse not to do squats
Dude literally why? Learn to love them.

>11.3%
'no '

>those shitty chest inserts
>delts and traps virtually nonexistent
>that fucking pencilneck
fuck what women think is ideal, that dude's body just doesn't look nearly as useful as THICCMODE

Where does core work fit in to getting thicc?

the dexa's wrong

>11.3
I know right I thought it was weird
Maybe I just carry it differently

squat nigger

I do ab rollouts

No it's just not right

I'm 17% 258lbs in this picture for reference.

What does /thicc/ think about Alpha Destiny?

Here's a pic with better lighting, I think this looks close to what my Dex's said

Did his routine for a bit it was pre good

This is more reasonable

Was that when you roided?

Or are you roiding again now

Yea it's me at the same weight. I just chose that picture cause I thought it liked thic haha

I'm
so still a beginner (5 months liftan), might not have been doing them for long enough but right now I fucking hate them. Plus I'm already a manlet and I hate losing that 1/4". Might also have the long femur meme but not sure.
Still, might do this one once I'm all out of linear gains. Would like to know
this also.

my chest is kinda lagging behind
what are some good exercises to get that huge chest look?

hey boardie would you ever sell used you board short

...

desu a lot of it comes down to insertions. I know bodybuilders love their incline bench too

it was about 16 months after roiding
I have no plans to do it agian

>link
not a bad article, not a bad program. Yeah you could do that, it's a simple template. I didn't look into the nitty gritty to find a rep range but you could get away with that template in a 3x5 for squat and upper body presses, and do rippetoe style 1x5, or do 3x5 stiff legged deadlifts instead. Fucking love SLDLs and you should too provided you have the extensible hamstrings to allow for a neutral spine when you hold the bar.

Don't focus too much on the minutiae of your program, just be diligent and consistent, and hit your whole body.

>I don't like squats though
no, you have to do squats. Hypertrophy for natties is systemic and squats are crucial to any program barring major injury or existing condition (although squats can help prevent and rehabilitate injured knees as well
>can I run it if I'm barely out of novice mode?

I wanna be thicc, but I have small wrists with fairly high forearm insertions. This is a mode I'll probably never achieve natty.

I guess I'm destined for at best

>mfw all these except wrists
>mfw extreme wristlet (195mm)

>mfw to dum to quote

not fat aaron, what si your wrist size and do i have chance with PATHETIC 195mm pls respond

What pants do thicc guys wear? I just started lifting recently and already can't find pants with enough room in the thigh+rise area.

Slowly working on it.

barbellapparel.com/collections/men?session=1389147197371940347578283944013100147458393489&uda=665on313487766084387674&utm=8665on313443871331359813794110912103914123123198331674&udb=f8199d13482612123131313d&gclid=9193800817947918238794191712401208497128004801219288331866521231344387674&rfsn=342792.a5baf&agbd=z013128004801219288331866521231331fs1280048012192883318665212313a3139411099411093356&cgte=z01331fsa3133914123123198331674&ges=39141231231983dg31674&ces=94tff11099411093356014745

> Testimonials from PTTP/Russian bear/5x5x5?
I'm starting PTTP tomorrow. My lifts are novice, though (49kg OHP, 130kg DL 5RM). Thinking of alternating its cycles with Russian Bear program just as Pavel recommends.

thx m8

Working on it.
So close to 2 plate incline bench.

i love your body so much desu

any accessories you do should support your main lifts, if you're a new just do something like GSLP and lift fullbody 3x a week once you're resonably strong and stall move on to 5/3/1

just kind of left SS behind and started doing olys. will keep squating, doing bench, dls and ohp though, along with some accessories like triceps dips and chin ups.

hopefully it will get me thick specially because of all the pulling training the core/back, quads, shoulders and traps

Who's the big boy? Reverse image search had 'Veeky Forums'

You're not necessarily wrong friend, I think it's just confusion between the terms. Strength will keep improving for as long as you train it (up to a limit) but the literature was based around average gym goers, not competitive athletes or anyone that takes their strength and fitness seriously.

Protip:
Go to catalog
Click filters
Click add
Type thicc
Select top
Click save

>and I hate losing that 1/4"
Wut?

Man my lifts are so out of whack, I can OHP 55kg but my deadlift ORM is 122.5kg and it's my favourite lift. I don't know why only my OHP has progressed at a reasonable rate.