What was the routine you used when you first started going to the gym. Was it successful for you?
I've lost 50 pounds so far with just dietary changes and light cardio, but I want to fill out so I don't look skinnyfat once I'm at my goal. I plan on losing about 40 more pounds.
SS -> 5x5 -> 5/3/1 for beginners
do not waste your time. just get on the reddit ppl program. you will thank me in 6 weeks. the main thing you need to to hit those reps not too much about the heavy weights.
Fat fuck here, been going to the gym and doing cardio for a few months, down 30 lbs so far. I plan on lifting once I get to sub-300lbs and I'm almost there. Which routine should I follow? Won't my progress be shit because I'm eating at a deficit to lose weight?
how do you go from ss to 5x5? it should literally be the opposite.
stronglifts guide is for free, you have to pay shekels for the SS book :^)
i haven't enjoyed them anyway, 5/3/1 works best for me
I started training in the early 00s, we used to do lat machine behind head, OHP behind head, smith machine squat, smith machine bench, and all kinds of meme exercises that fuck you up and don't work.
Kids today don't know how lucky they are to have so much good informations reacheable from their computer or phone.
i'm pretty sure you can find the ss routine on the internet without buying the book.
but how can you max out a 3x5 and then go to 5x5 it makes no sense
I did SS (whatever edition existed in 2011 - maybe 2nd edition?)
it got me a lot stronger, also gained a good bit of fat, followed retarded SS forum advice of trying to milk every last bit of LP when I should have been moving on to intermediate programming with more volume
I jacked this PPL from plebbit and I'm going to start it tomorrow. It looks pretty daunting. The last time I was lifting regularly I did stronglifts. This looks a lot more intensive, but stronglifts did get boring after a while.
Pull A
Deadlift 1x5
Lat pulldown 3x8+12
Seated cable row 3x8+12
Face pull 5x15+20
Hammer curl 4x8+12
Dumbell curl 4x8+12
Push A
Bench Press 4x5+1x5
OHP 3x8+12
Incline DB press 3x8+12
Tricep pushdown 3x8+12
Lat raises 3x15+20
Overhead tri ext 3x15+20
Leg A
Squat 2x5, 1x5
Romanian DL 3x8-12
Leg Press 3x8-12
Leg Curl 3x8-12
Calf raises 5x8-12
modified SS with accessories and slow bulk. strength gains are slow but aesthetic gains are quick. I think 3 days a week 45 mins in the gym with really challenging weights is the best bet for a beginner. progress is easy to track, you don't burn out and you actually look forward to lifting days.
after you get your noob gains you can start looking for other routines.
i did
A
squat, bench, row, LTE
B
ohp, chin up, deadlift, facepullxcurl superset
I do this. But my second leg day is front squats. Decent aesthetics.
SS + GOMAD
Natty steroids
SL 5x5 until you reach 1/2/3/4 then PPL
Piece of piss.
Arnold press
Is doing SS while cutting a bad idea?
Doing as while cutting your wrists sound like a great idea
>as
SS fucking autocorrect making me look more retarded than I am
It’s fine
It is not. Rippetoe says in its book that you need to eat on a slurpus for SS to work. He even advises GOMAD for maximum Calories and Protein.
You’ll get there user :) good job trying to fix yourself. We’re all behind you
>the main thing you need to to hit those reps not too much about the heavy weights
The exact opposite of this.
Bro Split into 4 day Push Pull into 4 day Upper Lower , got mad gains after went for x2 training frequency
It doesn't matter if you do 12 reps or 5. The important thing is to train until failure, if youre natty.
At least that is what AthleanX is saying.
I made my gainz by focussing on 5 reps for compounds and 12 reps on accessories. I think it doesnt matter that much, as long as you are putting effort in your sets.
80% compound lifts like : squats, deadlifts, bench press, pullups/chinups, dips, rows. 20% isolated lifts. you dont need 2 different bicep curl lifts in 1 routine lol. Youre literally starting from 0 and need to beef up ALL of the muscles at once, which is why you want to focus on compound lifting. If you do a bunch of isolation shit, youll end up with muscle imbalances and can injure yourself.
Also lifting for Strength (4-8 reps) burns more fat, but if you wanna build muscle you gotta do the 8-12 rep range for hypertrophy
>that is what AthleanX is saying.
ahahahahahahhahahahahahahhahhhahahahahahhaaahahahahahahaha