/ROUTINE/ GENERAL

If you don't have a mobikity/flexibility problem then mobility drills are a waste of your time

Thanks, man. I appreciate the feedback. I'll take a look!

yw. also, its good to see that not all runners are allergic to barbells

is this any good?

It's fine. It's just a slightly different variant of the other 9,001 beginner linear progressions.

From my experience, I'd have to disagree with that. Lifting with intensity and frequency puts your joints through the wringer. Spending just five minutes warming up my shoulders, hip, wrists, knees, and/or ankles - depending on day - really aids in relief of pain and reduction of chance of injury.

3x5 heavy deadlifts...
Did the person who write that program actually do that program or anything like that?

3x5 and 5x5 deadlifts multiple times a week is a bullet train to snap city if you aren't an almost completely untrained noob who has shit strength.

Not really. I did 5x5 twice a week as a beginner, pulled 400 in 7 months weighing 155. Later I deadlifted 3 days a week to push my deadlift to 530. Now I pull 585. Never had a back injury. You can pull more than 5 reps of deadlifts every 1.5 weeks without shattering your spine. If you're reckless, you'll hurt yourself regardless. A little deadlift volume is only dangerous for retards.

You need to do 3 things:
1) gain weight
2) learn some basics
3) start training

1) download myfitnesspal on your smartphone, start tracking your calories. calculate your tdee with iifym or scooby's calculator, then add 300-500 calories and eat that. try to eat at least 1g of protein per pound of bodyweight, 2 would be the ideal. getting whey protein would be a good way to get protons in your body cheap and quick. labdoor.com has a list of best whey's by absolute quality and value. myprotein tends to be the best value, they also often have sales.

2)buy or download the Starting Strenght book. read it, with particular attention to the mechanics of the big 4 lifts (bench, press, squat, deadlift). that will be great knowledge to have

3)start training. Either do Starting Strenght, or if you care a bit more about aesthetics, do Greyskull LP. I would suggest getting the ebook, the pdf easy to find for free, it explains the program quite well. Or do pic related if you cant be bothered
at the beginning you're gonna suck, because chances are you're a skinny couch potato with no athletic background.
That considered, I would suggest you start doing mobility work (starting stretching is a good easy routine), focus on
>shoulder mobility, thoracic spine mobility
they will help with the 2 presses
>hip mobility, adductor mobility, ankle dorsiflexion, glutes and hip extensors' strenght
these will help your squat
>hamstring mobility
this will help getting you into position for the deadlift

good luck, dont rush it, it takes time

Strong LARP friend
Have a webm of your lifts?

>everybody stronger than me is a liar
Go lift more.

youtu.be/I-pAoY5-Y30

Usually, yeah.
They are liars.
But good on you, the only cheat was a weight belt I assume?
You're not a half natty faggot are you?

so you dl the same you did 9 months ago?
seems like quite the screeching halt for someone that waltzed into the gym for the first time and pulled 4pl9 with one hand

Haven't hit any PRs in while. Had non-lifting related surgery, and couldn't lift for a few months. Just now back up to 455x6 this past Sunday. I'm probably around 530 for 1RM at the moment.

I pulled 205 my first time, not 4 plate.

If you call a belt a "cheating", then sure. I'm pathetically natty. Just good at deadlift and weighted pull ups, mediocre at squat, and garbage at bench.

try not to have a scaredy cat back from 4pl onwards or you'll get another "non-lifting related injury"

what is gpp
gotta love people trying to pathetically brag on the internet, while having shit awful form

I'll keep that in mind as I work on lmao 7 pl8 and you spin your wheels at 295 and look like shit for eternity because you only do 2 working sets of deadlifts a month.

>"heh, he might pull 2-3 plates more than me, but I have le perfect form, even on 1RM attempts!"

nice projection, neither of those is the guy who originately responded to your masturbational post.
but do keep lifting with shit form and bragging about it, it's your discs after all

>i don't know what "projection" even means, but I've seen it used on internet forums a lot

He demanded proofs, I delivered. People can be stronger than you and disagree with you without you acting like an insecure faggot.

>I reached a respectable deadlift while pulling multiple times a week without injury.
>"bullshit, LARP! No vid no did"
>Oh, here's a vid.
>"fucking cheaty belt, cheaty form, snap city, masturbatory posting, half natty"

again, you're conflating different people into the same for the sake of making your arguing easier.
this level of defensiveness is so comical that it would seem that you in fact are not the guy in the video, why else would you be so defensive and easy to get emotional.
feel free to wear a belt, it's not cheating, it wont help your back from not rounding from 4pl8 onward...I'd keep an eye on that
fact is, you tried to brag on the internet and got shit for it, deal with it without spergin out this much

Need a good 3-5 day a week routine for aesthetics/hypertrophy
Lifts are intermediate level.
Would like to start aloting more time to cardio for sex gains.

Holy fuck how do you squat so much? Full ROM? I still struggle with 250 and I've hit 135 OHP and 215 bench . post weight and height pls

I like nsuns 5/3/1. It's a meme program, but a good one. Fun for me, and yielding pretty good gains. It's pretty high volume though.

Good lift m8 how much you weigh? Hit 495 the other day no belt and I'm 195

I was 193. I've been hanging around there for a bit. Ultimate plan is 700 while staying at close to 200 as possible.

I'm gonna try to hit 210 bulk before I ship out to boot camp but December is coming fast, gotta figure out how to maintain my muscles while doing only running sit-ups and push-ups