QTDDTOT - Only weightlifting / program questions allowed. If it doesn't involve a barbell or dumbbell, don't ask.
Other thread (OP)
>friend is about a buck fifty and like 6'1" or 6'2", how much weight should he expect to do his first time on bench/squats/diddlys? I'm trying to build a routine for him.
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What are some good stretching and mobility exercises I can do? I bought a cheap foam roller and I want to improve my mobility, specially in my ankles. I looked at the sticky but all links are pretty much dead.
6'1" here
When I first started I got:
Squat 70
Deadlift 120
Bench 70
OHP 50
When doing deads (3x5), chins and pull ups(3x8/f), how long should my rest be?
180s
use the first few sessions to find out - go and do the lifts and whenever the bar speed starts to slow down noticeably, that can be his starting weight
he'll get a much better start this way compared to either starting way too light or too heavy, both of which will probably be somewhat demotivating
everyone's different, don't just assign some random weights
Should I do PPL for strength?
>push
Bench 3 x 5
Ohp 3 x 5
Planche prog 3 x 30 seconds
Dips 3 x 5
>pull
Diddly 5/3/1
One arm pull ups 3 x 5 per hand
Face pulls 3 x 10
>legs
Squat 5 x 5
One leg squat 3 x 5
Lunges 3 x 5
Maybe add a jumping exercise
2 to 5 minutes, but I usually do about 3. 5 And I feel like I've recovered too much.
PPL is a great routine for strength if you increase the weight when you can.
Is it possible to be genetically fucked and just not be able to build almost any muscle?
I've been lifting for 4 years doing legit routines (not memey bro shit), gaining weight, and eating enough protein, but am still totally DYEL
Is it good to flex all of your muscles every morning for like 5 minutes?
Good for what
Lol
Yes, it's just a cool thing to do
possibly low test
what kind of routines have you followed? lift progress? weight progress?
Is seated dumbbell press or ohp better for shoulder hypertrophy?
SS recommends starting with unloaded bar to get the form down then stacking on 20 or so pounds each set until you hit the point where you're really exerting effort, and using that as the benchmark for your exercises.
Deadlift starts around 135 though unless he's seriously skeletal.
possibly a stupid question but just to make sure: you'll run this twice a week right?
the one time I tried something somewhat similar and did 3x5 for bench/ohp/squat and 5/3/1 for dls, everything progressed but dl because the volume was so low without anything else like first set last
might be a bit better twice a week, though
>miscellaneous PPLxPPL routines similar to CoolCicadas
>Lyle McDonalds Generic Bulking Routine
>currently doing Reg Park's Beginner Routine
I bench 170 for 3x5 and squat 230 for 3x5. I weighed 145 when I started and weigh 165 now, I've never really bulked much past this weight.
4 ur muscles ....
>I've never really bulked much past this weight.
>3x5
you need to be doing 5x5 or 4x12
not in the morning, do it post workout with a pump and it'll improve bloodflow in the long term. not by much, but admit it, you're a vain faggot and like posing anyway, so it can't hurt
how tall are you?
do you find yourself stalling a lot and then resetting endlessly or changing programs entirely to restart?
if its in front of a mirror then yeah, everyone does that
I do most lifts 3x10-12, I only do the big ones 3x5
I'm 6'0. I do stall a lot. I change routines every few months because I heard it was good to switch it up sometimes.
Anything wrong with this PHPL routine? Am I missing anything?
I'm switching to hypertrophy for 1 month, then endurance for another and then back to strength for a month. Thinking of running it twice a week.
lower reps for strength, higher reps for mass/volume
>I change routines every few months
might be part of the problem
you need to try to diagnose why you keep stalling - it might be from lack of rest, lack of food or just bad training
without knowing more, i'd just suggest doing more volume at lower %s on the main lifts (after your 3x5 sets) for a while and stop doing so much accessory stuff if you are doing lots
reg park's doesn't have many accessories, so you should be focusing in the right place anyway
>i'd just suggest doing more volume at lower %s on the main lifts (after your 3x5 sets) for a while
What is the reason for doing this?
what are kegels and how do i do them?also some general information for someone who might want to try calisthenics?
squeeze your asshole, and make your dick jump up and down
because you need to increase the amount of volume you are doing when you stall, not decrease it (unless stalling is due to a build up of too much fatigue, but this is pretty rare)
getting in more volume at lower intensities is going to be easier to recover from than doing more and more sets close to your 5RM
Jesus. Did you make this yourself?
cus you need to eat more
i heard i should do it while i piss,is that right?how many time should i do it
im 181cm and 176 pounds with 20% body fat,any tips on reducing body fat?anything is helpful
eat less, move more
it's that simple!
Would this be an appropriate thread for me to post my workout for you guys to critique and tell me what to change?
Okay, I will try this
I always gain a lb a week or more when bulking though
Kg, right?
>3x8/F
Please don’t do this. Start adding weight user
Yes, there is also a routine thread, though.
I can't find any PHPL 2 day routines for hypertrophy
Thanks user, you’re a swell guy
Just did 90 push ups for the first time. Can barely hold up my arms to my desk to type this. Even feeling a little in my rear delts oddly enough. Is this a good thing? will I get a better bench from doing a fuck ton of push ups?
I've been doing SS like the sticky says for abou 1 month now. When I squat I get pain in my lower abs, what is causing this?
I'm also doing 3 sets x10 reps of abs every workout like the sticky suggest, what I'm doing is decline crunches with 1 plate and holding the parallel position for 5 seconds between every rep. Should I be doing something else instead? Should I add something else?
Pic related is where I feel pain. Thanks in advance.
>will I get a better bench from doing a fuck ton of push ups?
No
so why do we have those push up threads? is it just pointless to do outside of warm ups?
I'm no expert on this but you could be getting a hernia
Just looked it up, you might be right. My first times doing squats I never braced properly and I also felt pain in my lower back. Do you know how I fix it? Is it serious? Should I see a doctor?
It seems you're suggesting some kind of block periodization plan with months focusing on different things but it doesn't sound like you're really advanced enough to take advantage of it.
It's admirable that you tried and I don't want to shit all over you but I don't think this routine you've shown is good.
There's way too much pointless volume and exercises overlap too much.
If you're really set on doing a push/pull routine, I'd look up Reddit's PPL and just shove the squats into the push day and drop the other legs stuff.
3x5 squat and deadlifts twice a week I'm pretty sure will be enough to hit your legs hard.
There's a lot more balance in that routine and loads of volume with accessories, which you apparently want.
fwiw, after i started doing amrap sets of push ups randomly throughout the day, my bench didn't go up in terms of 1rm but felt a lot easier on volume (bench 1rm is currently 130kg, so take this advice as you will)
Can you guys recommend a home workout that gives you sweet juicy pumps for a saturday night?
I only have a DYEL pair of 12lb dumbbells tho maybe higher reps will work?
does anyone have the inforgraphic for the ECA Stack saved?
Thanks, I've spent the past week trying to find a programme and got frustrated enough that I just tried to build one. I've been lifting for 18 months but I've just been doing strength every workout
Go spend £30 on a heavier dumbbell
This is stupid questions thread, right?
What are the benefits to using a punching bag? I was considering getting one for my room due to how much pent up anger I get sometimes.
App?
Is it possible to gain muscle and lost fat while doing PPL or something if I do HIIT after every workout and eat at a maintenance while ensuring I hit my protein goals?
Is there anything wrong with hack squats? They are much more comfortable on my knees and don't cause discomfort like barbell squats or leg presses. I do them facing out. Pic related.
Good for cardio and obviously boxing technique. You should learn how to throw a punch before buying a heavy bag so go join a boxing class if you've never done it before. Don't hit the bag without wrapped hands and boxing gloves.
12lbs is nothing, I would do bodyweight stuff so it's actually a challenge. If you have somewhere to hang from, I would just do:
Pushups (weighted if possible) 3-4 sets AMRAP (as many reps as possible, keep a rep in the tank until the last set though)
chinups/pullups (also weighted if possible) 3-4 sets AMRAP
If you grab both dumbbells in one hand MAYBE you could do some curls for high reps, but it might be too light for you still. You could totally do shoulder raises the same way.
See if you have any way to tie a heavy object to a rope, and you could do some more exercises. Otherwise bodyweight is your friend here.
These videos were great when I didn't have a gym.
>Good for cardio
Oh shit, is it? That's the one thing I feel I'm losing out on on my current routine. I'll research into it more, thanks user.
two questions: do you measure chicken before or after cooking? And do you measure rice before or after cooking? Keep getting conflicting answers.
>QTDDTOT
Questions that don't dumb to only to?
The fuck?
question that duck da transexual opressive termites
The machine moves you on a fixed path so depending on your proportions it can be rough on your joints. This is true of many machines though. If they're not causing you any trouble then it's fine, just don't try to find your 5 rep max like you could on a barbell. Also I would look into why your knees hurt during squats, it'd be better in the long run if you could squat but don't worry.
>50kg ohp first time
doubt it mate.
Is it possible to gain muscle and lose fat at the same time? I've been thinking about eating 40 egg whites a day and nothing else. Would that work for a cut that still gives me the necessary amount of protein, or am I retarded?
What percentage of my bench should my incline be?
I don't think that's healthy bro, but it would work, just be sure to use vitamin supps or you'll get malnourished.
I'm pretty sure it should be around 40-50%.
>I'm pretty sure it should be around 40-50%.
lolwut? it's definitely more than that
This an alright deal? I just moved to Belgium from UK.
>moved to Belgium
why
If I wanted to train my midsection to be as strong as possible without caring about aesthetics would deadlifts, weighted crunches and dumbbell side bends (that's back front and side strength) be enough? What would be a decent rotational strength exercise?
GF wanted to be with her family and I had her living where I'm from for a few years. Seemed fair.
why do i get a headaches when i fap? is it God telling me its wrong?
What's a good push day routine for a bench plateau? All other lifts have been progressing, but bench is still at lmao65kg. Any specific exercises which help?
What's the best PPL?
You aren't hydrated enough, drink a gallon of water a day. If that doesn't help then you are deficient in iron, salt, or maybe potassium.
How much money should I expect to be spending on braphog maintenance? I'm thinking of getting 2
Any good x2 week programs for cutting? I'm 5ft 6inch and 210lbs.
>do SL 5x5 because newbie
>only 2 squat racks, but it's usually no issue
>do OHP on a sitting OHP rack because that's what it's there for
>2 months later, last week
>gym is pretty low on activity
>decide to try standing OHP in squat rack
>find it easier than sitting OHP
huh?
am i doing something wrong here?
i thought standing OHP was supposed to be harder than sitting OHP. going to keep doing sitting because i go to the gym at busy hours.
my fingers get all pained and completely immovable after doing pullups bros, i need to slowly stretch them with my other hand to move them again
what gives?
I want stronger legs but I don't want them to get bigger, will low reps with heavy weight do that?
is 1234 really as easy as Jow Forums says? I can do .5/2/2/3 right now
Sitting OHP is known to be harder than standing. Standing uses more of the core muscles to support the weight. Read Starting Strength
Rate my greyskull routine.
How to improve my routine?
1x2x3xx1x2x3xx
Day 1:
3x5+ chin-up/row
3x5+ OHP/bench
3x5+ back squat
2x20 calf raises
3x5 ab wheel
Day 2:
3x5+ chin-up/row
3x5+ OHP/bench
1x5+ deadlift
2x20 calf raises
3x10 hanging leg raises
Day 3:
3x5+ chin-up/row
3x5+ OHP/bench
3x5+ front squat
2x20 calf raises
3x90 s planks
All in pounds.
Deadlift: 245 x 5
Squat: 155 x 5
Bench: 175 x 5
OHP: 100 x 5
Chin-ups: bodyweight + 37.5 x 5
Rows: 135 x 5
I’m 6’0, 180 lbs.
Goal is 1/2/3/4 pl8s.
I wouldn't say it's easy, just common. It's a goal everyone can aim for.
Does Anyone have venesaur's beginner routine?
>3x5 ab wheel
Two questions:
1. Is it wise to use a bowl of oats as a dinner meal replacement to encourage weight loss? I would eating this for breakfast as well.
2. I will be in a hostile prison-like environment but still allowed some freedoms for the next few years. During this time I will only be able to run and do calisthenics. I was looking at doing a 30 minute AMRAP each for squats, press-ups, pull-ups, and hanging leg raises. I am hoping to progress to pistol squats and muscle-ups one I have a solid base. Will this be beneficial, or just wreck my joints through overuse?
Just got a power rack, bench and barbell. How do I not kill myself as someone who's never lifted before?
Can anyone recommend a good 6 day PPL (PPLPPLx) routine?
Read Starting Strength ffs
why would you kill yourself
just do the roll of shame if you get pinned under the bar or leave the twists off and dump the weight
Forgot to mention - I would be doing the bodyweight stuff for 2 hours all-up, 3 days a week.
Read up on how to fail reps safely; stronglifts' website has a good guide.
How many calories I burn doing 3X5 squat, bench press, overhead press and some elasticity and grip exercises?
What are some cheap shoes to weightlift? Ideal would be a bit versatile shoes for me