Tfw finally made it to untrained

what routine?

It's a 3 day split, 6 days a week.

can't take seriously sites that don't ask for height

like I'm 85kg but a guy of average height with that weight should be massive, and I'm a twig.

stats are gathered from official bodybuilders since 1950, if you're obese/auschwitz you'd first aim for an acceptable weight for bodybuilders using the ideal bodyweight calculator.
sure there's still a chance that a 78 kg individual on a bulk at 90 kg could be underestimated, and viceversa. it's just an indicator.

Yeah its terrible man, I think my ankle and hip mobility really hinder me.

But this is my routine, heavy compounds with high rep isolations/accessories

Monday - Chest & Tris

Bench - 3x5 (Widegrip) sometimes throw in close grip for drop sets
Incline db flys - 4xXX low weight and highs reps, rep till I burn
Dips - 4x8
Tricep rope pulldown - 5xXX lowish weight high reps with dropsets
Seated cable flys - 4xXX
Standing cable flys (from ground) 4xXX
Pullovers - 4xXX
If im feeling it then incline db's 4x8, most of the time I dont, i should though
Curls - 4x8
Cable curls with straight bar 4xXX

Wednesday - Legs

Squat - 3x5 with dropsets @ atg
Hamstrings - 4x10
Leg press - 4x10 dropsets
Calf raises - 4x12

Thursday - Shoulders & Back

Ohp - 3x5
Lateral raises - 4x10
Bent over raises - 4x8
Face pulls - 5xXX with dropsets
Wide grip pull ups - 4x8 been adding low weights recently
Barbell Shrugs - 4x8
Bent over rows - 4x8
Bicep curls - 4x8
Cable curls with straight bar 4xXX

Friday - Compounds

Bench - 3x5 dropsets
Squats - 3x5 dropset
Deadlift - 1x5

Saturday - Bodyweight Triceps

Press ups - 4x25
Tricep extensions - 4x12
Dips - 4x30 last set till failure
Diamond grip press ups - 4x12 last set till failure

XX=till failure or burn, till I give up haha

I need to add more volume on leg day and possibly do leg press or something

I meant to say I do leg extensions on leg day, but I need to add leg press

>dropsets
dropped

>those calves
obviously not

We don't care about legs we're freaks.

yes they should use bf% too because those lifts dont really need body mass so fat weight shouldn't be considered

do you take 3 hours on the gym? I take one hour to do 3 compounds and only with 3 quick warmup sets

Seriously its such a bullshit site

Thanks brah, might try this out.
Looks like it takes a shit ton of time though.

>OHP -38%
shieet

ezpz
take your weight and bf%
keep the same FFMI, and pretend you were at 10-15% bf (that's where the vast majority of powerlifters are, except for unlimited classes ofc)

Same poster but anyone else use

Up to 2 hours but sometimes half hour less

Nice bro, I was just noticing that some of mine are in the novice bordering on intermediate and I've no longer got any "subpar".

>tfw we're all gonna make it

>dropsets on squats
What the fuck?

If you have the time to spare man its worth it completely. On the isolation stuff I do real low weight and its giving me great results

Any tips?

what does FFMI have to do with it? it only asks for weight.

My squat is my weakest exercise. What would you suggest I change?

You are stronger than 95% of all people around you as a full teal man.

thats nothing

Not doing fucking dropsets.

Instead of your real current weight, put in your weight at 10-15%, so it doesn't underestimate (if you're fat) or overestimate (if you're skinny), but compares your muscles to those of an average powerlifter

>tfw legitimately have fucked up genetics
>lower body responds really well to stress, upper body really fucking doesn't
t rex mode is fucking real brahs

Understand what linear gains means

When it stops that's when you change your routine. SS specifically states to stop doing ss when you can not increase weight with every exercise you do.

Easiest transition is to just drop squats from a day and fill it with more volume on other exercises.

Working out for 9 months

never done a strength program but deciding on starting soon.

Gained some weight since i did this last, turns out my triceps/upper pecs/lower traps are no longer Proficient. surprisingly, my biceps are now proficient

Only entered backsquat/OHP/deadlift/Dip/Chinup/Pullup/bench

What's your routine? Your upper body needs more volume than your lower body.

Routines like SS and Stronglifts are sub-obtimal because they give more volume to your lower than upper, when you need the opposite.

Not him, but what routine can a beginner do if he is always t-rex mode?

I really want upper body strength / size badly desu

Lower body is already decent

Just do more sets of bench/ohp and add some upper body accessories at the end of your workout, it'll work out.

Why would I want to lose on squat gains though?

3x5 squats every two days (LP)
2x3 deadlifts three times over two weeks (LP)
5x1 90% deadlift holds as long as i can, twice a week
alternate between """heavy""" 3x5 and lighter 6x5 bench every two days (sorta LP with .25 kg micro plates)

then i fuck around with cleans, OHP, front squats, high rep squats when I feel like it

eating a shitload and sleeping ~10 hours a night

Lmao. Elite back squatter here

what website or app is this?

You literally don't need all this

Go do research and look at a real program

what app is this

>DYEL

Yeah, stop skipping pull day

READ

THE

FUCKING

THREAD

>tfw still no gf

It's literally nowhere in the thread, kek.

symmetricstrength.com/

it's the 4th fucking reply you piece of shit.

I bet your legs look better than mine even though I get a better score on the legs for some reason.

But guys, about this symmetrical strength, I only do DB benching, incline and flat. I added the weight as 72 kg total (36+36 kg for 8 reps), but I bet I'd be able to lift more with a bar.. adjust for this in the webpage how?

That's not a link you donut.

I am a poorfag curlbro who rarely works on his legs. I can only lift lmao 3pl8 because 335 is how much the bar weighs with literally every plate I have.

Tfw never trained core, apparently its all good.

I have knee problems

You won't get an accurate number till you bench with a bar

you need rear delt raises on shoulder day. front raises are shit if you are already doing any kind of pressing

>novice
Been lifting for 5 months. I guess this checks out right?

Do more strength training

lol

nice quads

What are those untrained muscles near hips and how do you train them?

>fucking lateral delts won't let me be full green man

fly homie fly

Which is superior? Cable or DB?

>flys
>lateral delts

???

Feels average man.

I like DB because it seems harder
Arnie press works them too

>lateral flys
>do not work lateral delts

>proficient in at least ever part of his lifting
>average

You're miles above average at your point, you being coy makes you look like an asshole desu

> ohp almost 2pl8
> average

thanks guy, you make me feel good about my progress

Who calls them flys? Those are just lateral raises. I've never seen them referred to as flys and not raises.

>Who calls them flys?
everyone I've ever talked to about weight lifting
albeit that's like 30 people max but they are flys

Thx, I have long femurs.

I feel like a fly is when it's a circular motion around the chest, like chest flys and rear delt flys. That just always made sense to me.

2 Months of lifting
83kg Bodyweight 5"11
Feelsgoodman

well lateral flys are also flys
youtube.com/watch?v=nbV3PIBUXtA

I am not built for squats

fucking millennials

post your lifts you liar

>estats
why would someone go on the internet and tell lies?

I don't want to believe you

ppl for a few months

forgot pic of course :^)

Am I making it?
1,5 years of lifting.

He's here? Okay everyone, stop digging. Our focus is to take care of our little blue friend okay? Don't be fooled by his size, he's already defeated Tron and Bon. Let's do it!

Train calves. I started training strongman a bit ago and my calves have grown a lot.

how do i stop being a forearmlet/corelet? my deadlift sucks

image

fucking captcha eat my image twice