>Bro Tier (trying hard, having sex, loving life required) 5th Set (great for late intermediates) 5/3/1 (read 2nd Edition, then Beyond or Forever) -- 531 with FSL/SSL 5x5 (moron proof) -- 531 1000% Awesome (for early Intermediates) -- Beyond 531 (training maximally for strength) -- Leviathan (heavy single every session) -- 531 for Hardgainers (hypertrophy) -- Build the Monolith (hypertrophy) -- Boring But Big (hypertrophy) -- 351 for Powerlifting -- Coffinworm (great for strength) -- Advanced 531 (simple and great for strength) Westside for Skinny Bastards Madcow Intermediate (great for early intermediates) Destroy the Opposition (J. Lewis) Cube Kingpin The Cube (+ Predator) Conjugate (max effort + dynamic + repetition) Spotoshot (bench only) Texas Method 4-day Split Model from PPST. Juggernaut Method 2.0 (a more periodized 5/3/1)
>Nerd Tier (must have high IQ) RTS Generalized Intermediate RTS Emerging Strategies Nuckols Average to Savage Nuckols 28 Free GZCL TSA 9 Week HLM (Heavy Light Medium) Blevins Skynet AI Juggernaut AI Sheiko (for meet prep, don't break your dick)
>Meme Tier (might work if you love memes) Hepburn x Sheiko Blend (Tan Slacks blog) Candito 6 Week Texas Method 3-Day Texas Method Trappy Version (homo) The Bridge Smolov Jr. Bulgarian/Bugenhagen Method Slavic Swole nSuns 5/3/1 (written by a 1200 lb totaling Redditor) Hepburn "Power and Pump" Programming 2 Win (by Jack Black)
>Optimal Tier (for gay, contrarian nerds) Barbell Medicine
>Retard Cuck-Tier PH3 (need a tourniquet to choke yourself, and it has a 100% injury rate)
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
did the mark bell man used a shit ton of gear, hes pretty much goal body
Lincoln Sullivan
I tend to be in the gym for about 3 hours so if I drink it before I get fucked up when the sugar crash hits which is bad if I'm not done yet. Bears crocs or tagada. I don't think tagada are common or even exist outside of France, but they're good. I used to eat a pack a day the last couple years of high school, no wonder I was getting a bit fat.
Whatever it takes
Hudson White
G
Justin Gonzalez
5x5 squat @95kg I hope 5x5 ohp @37.5kg seated cable rows 3x10 @40kg 3xF bodyweight chins Already ate my omad Broke my earbuds jack squatting and half of the jack is stuck in my phone, no music workouts worst workouts >mfw
i use a protein shake during work out, juice right before, like 30 to an hour. i only 45 to an hour on work days, and about 2 on off days YOOOOUUUU HHAAAAAAVVEEE TOOOO LIIIIVE IITT!!!! youtu.be/oJY7KZ8vnug
>Training Nothing today, but tomorrow I have Equipped deadlift: 450 4x3 Bench: 265 5x4 TNG medium grip bench: 3x12 Band push downs Band pull downs
Jordan Green
>WAWTT 3 mile trail run
Bench day tomorrow (juggernaut)
Hunter Cook
What is the working man's intermediate routine? As in you just got a short blogpost or pdf explaining it and the program itself not hundreds of pages books to read because why waste useful time reading what some dumb powersharter has to say about his life? Im thinking of doing Hepburn x Sheiko
Lucas Robinson
>working man's intermediate routine 531 or juggernaut
Ayden Phillips
I just made this post in another thread before seeing the general
I tried hard and lost like 10-20 kg on all my lifts How do I get into rock collecting? I was cutting though and I did take 10 days off at the beach but thats just excuses im pathetic quite frankly...
Joseph Ramirez
>mfw lost a good chunk of fat >symmetric strength standard for my old weight seemed a bit unreachable according to my low muscle mass and shit strength >they are now very reachable >tfw I will probably reach all green tier this year
>being this much of a brainlet You picked the right hobby alright
Alexander Gray
Natty or not will dictate your fed. if you strong enough to compete for cash, do that. you can google for meets in your area ...wut?
Jeremiah Kelly
I said I tried hard and got weaker!
Noah Martin
He's on gear, yes.
>training DB fly, lateral raise, supinated tricep extension, BTN pulldown, one-arm BB row. >eating Cutting hard right now, feels bad. >listening Maybe some WITTR. >feeling Got my motorcycle endorsement over the weekend, looking forward to getting a bike.
Jack Taylor
As long as you understand the general principles, you don't need the book
Congrats, that's impressive weight for a young female like yourself
Luke Turner
Howdy /plg/. I'm starting to get to the intermediate stage with my bench press (did 285 2rm yesterday) and I'm starting to think I have to switch up my chest routine and not bench heavy as much, because I'm starting to feel pain in my AC joint if I do hea u bench even 2 days apart. Should i maybe switch to more OHP or incline and just bench once a week, or maybe just do like 225 3x8? Strong anons pls help.
Jaxson Morris
I did though
Nathan Jenkins
G
Ryder Hall
>start sheiko >hear about sheiko dick >libido higher than ever >running my second training cycle
just gonna repeat this shit bois, i want that 5pl8 squat
Adam Green
i used to take a 1L of apple juice and drink it, dentist hated it (3x a week) and my stomach did the next day but i have noticed my workouts going downhill. Started taking a coffee as pre-workout to compensate
Nicholas Lopez
Hey /plg/, i've been doing PL for about a 1 and been doing some comps with my club from time to time, during the taper and peaking period of my program i've noticed i've been getting weaker in the bench since i've been tasked to do singles for a rpe and its gone down, I can imagine its my form since i cant be consistent with it and the bar is uneven from start to finish, hence why i change my setup, do you guys have any youtube vids or tips on bench setups that might help?
Samuel Adams
once a week is fine for bench. make your second upper day back focused, and do ohp or lighter incline after the main back movement
Adam Cruz
>10-18 working time starting next week Goodbye gains
Luke Flores
I find my bench only responds to higher frequency. Many people feel the same. Not to say that low frequency can't be used for it, but generally speaking I would say more reps, more volume, more frequency at intensities of around 60-80 % would be my recommendation. but that also depends on what you've done up to this point to get to the 285 bench. If you've been benching twice a week then maybe jumping to 3x a week is too much, in which case if you want more volume to build muscle I would do somethinglike OHP or shoulder work.
Threadly, but non-spamming, clearly relevant, specifically on topic, greatly informative, not copy/pasted (I change some wording each time), 100% sincere and not trolling, high quality, and otherwise rule abiding reminder for you unlifting user CHODEs to post body/lifts and get a trip. This is the only way anyone will believe anything you have to say about anything. And only if you demonstrate at least one of the following: >A squat in excess of both 2.5 times bodyweight AND 500 lbs >A deadlift in excess of both 2.5 time bodyweight AND 500 lbs >A bench press in excess of both 1.5 times bodyweight AND 300 lbs >A The Press equal to or greater than both body weight AND 100 kg >A body that Jow Forums won't roundly criticize (good fucking luck) If you can't manage at least one of these, shut the fuck up, go to the gym, try harder.
The following is a glossary of terms meant to help newfags understand the relevant lingo. It is not low quality or irrelevant copy/pasta:
LIST OF PLG APPROVED ACRONYMS/INITIALISMS (post, but don't spam, in every thread)
>GDE (Genetic Dead End) Exercise low-responder. High injury rate, no sports background, weak willed.
>GAYS (Gay Aylien Skull) Weak bone structure, mouth breather. Wastes time trying to be strong. Jewey faced and mad, but harmless.
>CUCC (Cuckold Uninjured Crying Canadian) Identify as injured, without medical diagnosis. Trans-herniated. Purposely do self-destructive programs like PH3, Smolov, etc. They wanted an excuse to quit.
>VOLEM (Voluntary Evermediate) Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.
>BONER (Bench Only No Effort Retard) Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.
>CHODE (Communist Homo Of Dick Eating) Angry, godless little postmodernists who secretly loathe strong, masculine men who won't fuck their boybutt. Some transition into ugly rat faced pedos, others defend said CHODES. Also known as PHAGs (Projecting Homo Ass Goblins)
>TCHAD (Tries Consistently Hard All Day) The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.
>UFO (Under Fed Organism) Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.
>user (Anonymous Nard Obtusely Nattering) A noodlebuilt little wuss of a human. Hobbies include LARPing as someone who actually lifts and not posting body/lifts. Can be safely disregarded in all matters.
>SUMO (SUbhuman MOron) Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.
>Should I change my diet? If you're asking these kind of questions, it probably means that you were going to fuck up big but boring. Do one of the full body strength variations
Owen Brown
thoughts on calgary barbell's 16 week programme? t. not bryce
Julian Barnes
I dont know anyone that's done it. Most people here cant string together 4 weeks of consistent training, let alone 16
Colton Richardson
ah, well then, too bad.
Ryder Turner
Faggot
Jaxson Clark
I went and checked out that weightlifting club I mentioned a few months ago and it seems really good so I signed up. It's in the ghetto part of town (but that's ok because at night all the brownies are busy selling drugs and picking pockets in the city centre) and only open from 5:30 pm to 10 pm and it's closed on weekends and school holidays but that's ok I'll work around it. Why did I not do this earlier
Noah Lee
>deadlifts >chicken >brown rice >sugar snap peas, carrots, onions >zero cal sweet chili sauce
Intermittent fasting is excellent for developing eating discipline and reducing overall calories
Michael Miller
I've never had good luck with fasting. I tend to gorge eat too much and feel miserable. I've never had better luck with something than RP desu. its highly individually dependent what works for who though
Do you think that 5/3/1 the two day version with one main lift on each training day and with the written accessories lacks volume or frequency?
Cameron Russell
Best way to get back after 2 months break because of surgery?
Jeremiah Miller
Training 2 days a week is going to lack volume and frequency in general oh, but you can still get strong doing it. Both the 531 and the juggernaut 2 day templates have worked for a lot of people though
James Harris
>Wittr Dangerously based
Austin Cooper
Did you have all of these images ready to go from back in the day?
Here it is My 2pl8 z-press at 83kg bw Am I the best lifter who ever lived? You be the judge
Luke James
where does SuperSquats fall on this list
Jeremiah Miller
If my program says work up to a 8 RM, but I am doing sets of 5-6 with this weight, do I do sets of 8 before my final weight or do I guess
Michael Gomez
Nope, you're dyel. I think you should start a beginner Programm now that you won't be crushed by the weights alone
Easton Lewis
Oof. Someone's jealous
David Hughes
By the way I fucking hate 25 kg plates. Now I have to re learn plate math and it's fucking hard every time today I was stuck there like a fucking retard thinking uhhhhhhh what much weights uhhhh is this 20 no 25 to 2 is 100 kilos ah fak no it's 120 ahhhhhhh fuk
if you dont train to failure you arent trying hard enough
Jeremiah Parker
I'm not even going to watch that video, it's just stupid. You can't lift till failure when olympic weightlifting, still you make progress and gains... Nipptard is a panderer to the industry.. the little fuck
Luke Wood
Nippard never claims that you HAVE to do it, just that user
Nolan Lopez
Don't droppa the loads you icenigger Unbased but based at the same time
