1/2/3/4 HELP!

Do starting strength for three-four months or until you start to stall, which should be about 50 kg for overhead press, 80 kg for bench press, 120 kg for squat, and 150 kg for deadlift. Then switch to 5/3/1, I'd recommend starting out with boring but big just to get some hypertrophy work done the first three months, then do what the fuck you want. Doing this should make you hit 1/2/3/4 in 8-10 months, at least if you eat enough. Try to eat your TDEE with three-five work outs a week and a surplus of at least 300 cals and enough protein.

This is solid advice. I rode out stronglifts 5x5 (as a substitute programm for starting strength) until I couldn't progress no more, then tried out wendlers but found out that madcow suits me a lot more. Now I'm making slowly, but steady strength gains again. But I'm also eating a 500surplus now since I got a gf who took away my body dismorphia, could be just the bulking and not the programme.

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Idk I don’t think either of those strategies are viable

Four months is a long time to cut. You’re gonna lose a lot of strength

On the other hand, two months of cutting along with four months bulking... it’d just be too frequent. You’d end up taking one step forward, one step back, like on a hamster wheel, etc

You gotta realize that it isn’t going to go smoothly. There are gonna be a lot of setbacks through bulking, putting an extra five lbs on the bar every single time for 3x5, those four or eight months aren’t gonna be uninterrupted progression. Especially if you’re just beginning, everyone fails A LOT at a brand new thing before they’re competent at it

I guess if you eat a lot, and put on a serious amount of weight, that’s enough of a buffer that you can reach 1/2/3/4 through only through linear gains. I just don’t think that’s realistic for most people

Also it’s worth noting that you’re gonna reach some lifts way faster than others. I was pressing 135 (ohp) for 3x5 before I could even sniff three plate on deadlift. And 1/2/3/4 means different things for different people. Are we talking about working sets? Or singles? The latter is way easier than the former, obviously, but how would you know if your beginner program necessitates attempting 3x5 every time you walk in the gym?

I haven't heard this meme. Has potential though.

>Are we talking about working sets? Or singles? The latter is way easier than the former, obviously, but how would you know if your beginner program necessitates attempting 3x5 every time you walk in the gym?

i was thinking for singles, my best ohp at the moment is 3 at 50kg (straight legged, no push press). would you suggest maybe switching to a 5/3/1 program with additional days for volume?

1/2/3/4 actually means

135lb OHP with dumbells
225 incline, close grip, pause bench
315 paused front squat
415 4 inch deficit deadlift

for reps

Bulk until you're 40% BF and hit it. Then proceed to never post your body while calling everyone beta males online.

optional: actually being able to lift 1/2/3/4

>Get a DEXA scan to find your actual BMR
>Wear some kind of fitness device to determine how many calories you burn in an average gym session
>Eat 500 calories over your BMR + Gym Calories
>Train Bench, Squat, Dead and OHP twice per week - one session heavy, one session lighter for reps
>Test 1RM once a month
>Deload week every 2 months
>Be consistent

1/2/3/4 is a meme my man,

Im a 155lb twink/otter and im at 0.8/2/2.5/3 Strength training is a meme, im not even aiming for big numbers, I just train for hypertrophy and progressive overload. You should too.

Idk about you guys but ive been going to the gym for 6 months now and i just cant seem to improve my deadlift over 3 pl8 for a month.
>60 x 5 OHP
>80 x 5 flat bench
>140 x 8 squat
>140 x 6 deadlift

hypertrophy and progressive overload because I need to make strength gains in order to grow, but doing 4x10. I mainly train to look aesthetic and big. Strength training programs will leave you looking like shit

how come you can do 2pl8 bench but not 1pl8 ohp? are you one of those chest day every day tards?

No no, My bench form is exquisite, and chest day is one of my biased muscle groups.

I do Shoulders Wednesdays and Saturdays together with legs, but I go out almost all the time on Fridays and end up hangover, not able to go to the gym and train shoulders properly.

5/3/1

So you can do 5/3/1 regardless of what level you are. But your progress is going to be much slower compared to a beginner progression (10-15 lbs a week) or intermediate progression (5 lbs a week). 5/3/1 is 5 lbs per four weeks or three weeks of you feel like you can get away with jettisoning the rest week

At your level 5/3/1 certainly isn’t necessary, but it’ll work. Beginner progression would be difficult. Intermediate progression should probably work. But 5/3/1 would definitely work and it’d be a lot easier

I don’t know what you mean by “additional days for volume” but don’t add more volume of the main lifts. You’re already going 4 days a week theoretically with 5/3/1 so I wouldn’t go more days than that. Adding stuff like chin-ups, pull-ups and dips is smart and through trial and error you’ll figure out how to space them out for what works for you

Is this what it actually is, because what I think alot of others think it is is nothing very impressive.

If it's what you are saying, the. Yeah, this is something.

If it's literally a 225 flat bench and 405 dead...I don't know what to say...
20 years ago the standard to say you were strong was 300/400/500. Bench squat deadlift, if you move that poundage you are strong.

this routine, eat as much as possible

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>no pull ups
>no dips
What does 7 sprints even mean? 7 sprint cycles or straight 7 sprints