For all the user's that have acheived 1/2/3/4. Which routine is the fastest/most efficient way of acheiving 1/2/3/4?
I've been lifting for over 2 years and still haven't got there yet, i started off on SS and then switched to an upper/lower push pull split with compounds being 3x5 followed by volume work. At this rate it will take several years before i get to 1/2/3/4, so everytime i've doubted myself i've gone back to SS 3 times a week, but then i struggle to put any more kg on the main lifts probably from lack of volume despite eating 3000-3500cals per day n sleeping 8 hours a night.
i've been lifting consistently for little over a year and am at 1/2.25/3/3.5 for reps. hit 1 pl8 ohp first during my first 6 months when i did starting strength. then i quit ss and started squatting every day until i hit 3 pl8 squat which took 3 months, then i benched everyday and went from 70kg bench to 107kg bench in 3 months. right now working on getting my deadlift up
>i might have shit genetics/low t I wasn't saying that to mock you user, it cool legit be a problem of low t if you have low sex drive, feel anxious and depressed, go to a doctor and check it.
Xavier Sullivan
*could
Jeremiah Rodriguez
>dbol face
Evan Carter
1/2/3/4 as a 1RM or a 5RM?
you can achieve a 5RM on these lifts after one year of lifting, probably more or less depending on genetics and leverages
Austin Harris
Been lifting for 11 months. Already squatting 150kg and ohp 60kg. Bench is 90kg and deadlift is 175kg so im almlst there. I just ran ss then wrote my own programs with information i learned from practical programming and programming podcasts
Jackson James
Also im 18 years old so have a disadvantage too
Jeremiah Mitchell
God damn that's a beautiful man, I want to be his friend.
Bentley Brooks
so how long did you run ss for? and when did you know to change program?
Lucas Moore
d r e a m e r b u l k
Angel Ross
You should stop doing your retarded push/pull split and focus on the linear progression again. It seems obvious that you haven't exhausted your novice gains, as most people stall at around 1/2/3/4.
Sebastian Thompson
What supplements are you on?
Logan Murphy
op here. i've stalled well before 1/2/3/4 on SS before, and when i deloaded to add the volume i needed (3x8), it didn't do jack shit, if anything when i went back to the weight i stalled on at 3x5, i even lost reps.
Ryan Lopez
Can someone who is 5'7 reach 1/2/3/4/5. asking for a friend haha
Adam Thomas
>18 >peak test and recovery time >disadvantage fuck off faggot, you're in your prime.
Jose Cox
1/2/3/4, how many sets x reps is it? I never know
Gabriel Taylor
If you struggle with 1/2/3/4 it might be time to just give up. Unless you are like 17 and never lifted before you should achieve this in a year of lifting with no prior experience. Coming back to lifting after 5+ years I could do all of it in a month and had done well over in a few.
Isaac Morris
>eat plenty >add weight linearly, do not throw a lot of weight at once because very soon you will plateau slowly but surely, my friend
Luis Cox
Drugs, you could try pro-hormones but idk.
Nicholas Martin
By the way, the bench is pretty easy, like in 5-6 months I will hit 2pl8 bench. But my legs and back never want to cooperate with me.
Connor Harris
Goal body, how much teen for the quick progress while staying low bf?
Henry Robinson
Tren not teen
Noah Wright
i dunno, in my mind i'm only gonna count it once i hit them for 3x5
meh, even if im shit at it i'm gonna stick with it anyways, mainly 'cause it's fun.
Brandon Long
Don't listen to this faggot, OP. He's never going to make it.
Could it possibly be a form issue? 47kg OHP after 3 years is pretty slow progress desu.
Nolan Bennett
If you want strength in the power lifts you should do a power lifting program. People cheat themselves all the time on PPL because they are essentially making up their own program with no knowledge of programming.
Eli Cruz
newfag here. what does 1/2/3/4 mean exactly?
William Thompson
LIFT & find out
Nathaniel Morris
Is he right about lifting every day? Should I - someone about to hit a 100kg DL - lift (nearly) daily to improve my lifts asap? Currently doing 5x5 3 days per week. If so, are there some good beginner-friendly routines centered around this approach?
Joseph Rivera
Stop doing ULPP shit Do HLM or Texas Method if you want 1/2/3/4 Why are you doing memey bodybuilding stuff if you want to get stronk?
Pull OHP 3x5/3x8-12 alternating Chins 3x5 weighted DB rows 3x6-12 Lateral raises 3x8-15 Curl variation 3x8-20 Face pulls 3x12-20
Legs Squats 3x5/3x8-12 (alternate only when you stall on 3x5) Deadlifts 1x5 or 3x5, your choice Leg extensions or lunges 3x8-20 Leg curls 3x8-12 Abs, traps, face pulls
This is the most logical step after SS for the average lifter who wants to continue making steady strength gains while putting on mass
Jackson Diaz
>pull >OHP Nigga you're retarded
Noah Moore
Yeah and there’s rows on the push day, but I figured it’s closer to a push pull than a full body routine so that’s how I laid it out.
This routine can be done with push/pull on alternating days and legs on the days in between so you still get 48 hours to recover between hitting muscle groups. The rows and OHP are set up like this so you can hit those muscle groups a little more in between sessions instead of only once every 4 days
Aiden Ross
>tfw finally 3 plates deadlift today Took me two years, while weighting 74 kg. You guys can call me whatever you want but I'm so happy and proud of myself that I had to share it.
Also 0.6 plates OHP and 1.5 plates squat.
Ethan Baker
this is literally just a more retarded version of the reddit ppl
Julian Baker
What could the last 5 possibly be for? Leg press? That's retarded
Benjamin Morales
One plate (135lbs) the press, two plate (225lbs) bench, three plate (315 lbs) squat, four plate (405lbs) Diddy. Usually for 1rep Max. Once you hit that, go for 5rep Max then 5x5 and whatever else you want
Ian Anderson
No don't lift daily. You need time to rest and eat. Lift 3-5 days a week.
Sebastian Brooks
My routine: bench and OHP on different days, plus dips one of the most based exercises
Reddit PPL: Ohp and bench both on push day, extra arms and fluff work for no fucking reason, shitty progression
Levi Cox
I did it in ~4 months using stronglifts and I am a boomer
Sebastian Fisher
But eeerrrrriiiiiccccc
Michael Anderson
I stalled at similar numbers to you too, don't waste your time going back to SS. You're an intermediate, despite what other might tell you. Everyone will respond differently to training. If strength is your primary goal you should look at intermediate strength programs. You could try one of Greg Nuckols free programs or one of Barbell Medicine's strength programs.
Jose Taylor
I'll never reach a 405 deadlift. Never. I have everything else no problem, but that's my worst lift.