>dont follow Starting Strength, not enough upper body. >dont follow SL 5x5, not enough upper body

>dont follow Starting Strength, not enough upper body
>dont follow SL 5x5, not enough upper body
>dont follow Grey Skull LP, not enough upper body and doing AMRAP as a beginner is bad
>dont follow PPL, its too much volume and reddit

how the frick am i supposed to know which program to follow as a beginner?
inb4 hurr dont follow a program, just asspull years worth of training experience to build your own program because only you will know what you need to do :^)

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  1. 1 month ago
    Anonymous

    Just fricking lift weights dude it’s not that hard just fricking lift heavy and eat good that’s all you need everything else is noise

    • 1 month ago
      Anonymous

      >Inb4 pleasejustliftjak.jpg
      Just lift, newbie

      i did and i developed piriformis syndrome after getting to 82.5kg on squat following stronglifts. at an RPE of 9 or 10 btw. form was good.
      doing 40kg ohp was maximal effort and i never got beyond that
      lower back rounding like crazy for a 50kg warmup deadlift, i had an 85kg deadlift at working rate but with terrible shit form

      that was after 3-4 months of consistent workouts, a milestone that i'm told is supposed to be the "end of my beginner phase." i went up by 14kg but the only noticeable beginner "gains" i got was seeing myself get the start of gyno development, a flabbier stomach and slightly bigger legs that already looked too out of proportion to begin with. im unironically struggling to fit into my old clothes now. the worst part is that ive not gone to the gym in over a month so now ive lost all that strength but im left with a body that looks even worse than what i started with

      so im looking up a new program to follow other than SL thinking it was a problem with the program but apparently they're *all* shit???

      • 1 month ago
        Anonymous

        try calisthenics

      • 1 month ago
        Anonymous

        Use less weight. You're still an absolute beginner. You'll be a beginner for 2 years. Lower weight and focus on perfect form. Once form starts to even remotely begin to frick up you put the weight down and you're done. You don't even need multiple sets. You're done. You're a beginner. You don't even need to hit failure to still get max benefit from training, especially since you're going to hurt yourself. Just focus on doing things safely man, until you're strong enough to be able to go hard with compounds. You should also probably just switch to machines so you can go max effort without hurting yourself. Switch to machines and then also do light weight on those machines with slow and controlled form to get max time under tension until you can't get another rep. There is nothing magical about free weights. You could get the same benefit with machines with a basically 0 percent chance to hurt yourself

        • 1 month ago
          Anonymous

          not OP but once I got told the complete opposite by some moronic homosexual, it's like he forgot to eat on some days while lifting and his body chose to decompose his brain for protein

        • 1 month ago
          Anonymous

          This is the dumbest shit I have heard.
          Free weights build stabilizers that you wont get from your cable anal flies and dildotron 3000.

          Lifting until your form suffers ever so slightly is also the dumbest frickshit I have heard. There’s nothing magical about ensuring the pucker of your arsehole is exactly as Mark Rippetoe intended. You build muscle by damaging muscle and maybe time under tension. Volume is what matters and by telling this estrogen puff that he should lift light to save his form youre doing a disservice.

          • 1 month ago
            Anonymous

            >Free weights build stabilizers
            you pick an exercise to build a particular muscle or set of muscles. All muscles perform stabilization in all exercises. That doesn't mean they are being worked sufficiently enough to be developed. You don't perform a bench press to train your abs even though abs perform stabilization during the bench. Your argument is fricking stupid.

            >Lifting until your form suffers ever so slightly is also the dumbest frickshit I have heard
            It's called safety dipshit. If you're lifting until your form starts to break down you're getting close enough to failure that you're getting max benefit anyway, especially as an absolute beginner who is easily injured. Getting within about 4 reps of failure is perfectly fine on its own and if youre getting to form breakdown you're already in that range

            >You build muscle by damaging muscle
            No you don't. Muscle damage is not required at all to build muscle. You have an associates degree in broscience. You don't even understand the most fundamental basic principle of why exercise does what it does. Frick off. Muscle growth is a result of activating the mTor pathway through hormonal signaling which is kick started by inflammatory myokines that are released by muscles during a particularly stressful experience. The largest fibers release the most myokines. When they are stimulated they can't be stimulated again in that session. Not that you need to. More myokine release means jack shit when mTor is already activated.

            >Volume is what matters
            Nope. One set is good enough if done right. The only single factor during a session that negatively correlates to muscle growth is how many sets are performed.

            You're going to try to push a newbie until he gets injured just so he can potentially put on an additional 0.65 millimeters of muscle circumference on his biceps over an 8 week period. A difference so small that it is undetectable to the naked eye.

      • 1 month ago
        Anonymous

        The problem was you stopped after three months and didn’t continue on for two years.
        SS/SL + dips, chins and weighted carries. People are looking for something more “sexy”/complicated/ magic formula, but the simple fact is nothing will get you to 1/2/3/4 faster. If you want to look like a big strong man, you have to lift.

        • 1 month ago
          Anonymous

          >nothing will get you to 1/2/3/4 faster
          >1/2/3/4
          ohp squat and dead are not needed for aesthetics. in fact they are injurous to it. why you recomend this stupids shit for guys who just want to get in shape and get beach body? dips, chins and cardio not meme powerfat lifts and autistic obsession with "plates"

          • 1 month ago
            Anonymous

            >why you recomend this stupids shit for guys who just want to get in shape and get beach body?
            Why do you put words in peoples mouths? OP never said they only wanted those things, and the only comment about how he looks from him is around how he thinks he looks now.
            > dips, chins and cardio not meme powerfat lifts and autistic obsession with "plates"
            I mentioned dips chins and conditioning though, and the "obsession" with plates is in your head. A basic level of strength is required. you doing dips at 60kg body weight is not strong. The OP is struggling to dl 85kg. He will look like a beanpole. Dips and chins will do frick all for him unless he is adding weight, which he is clearly not strong enough to do.
            >picture
            The picture is of a cyclist, not someone doing SS. Quite why you have a picture of a near naked man on your computer is a mystery.

            • 1 month ago
              Anonymous

              No he’s a “bodybuilder” that just squats too much compared to his upper body training

              • 1 month ago
                Anonymous

                Well makes a change from the sprint cyclists that get posted. He is built like an orc, tiny clavicles, very short arms, looks like a mutant, he is a genetic abomination really, but he wouldn't look better if he had just done dips and chins. He is also pointing his feet out at nearly quarter to three, not showing his legs from the front, so they look oversized.

          • 1 month ago
            Anonymous
          • 1 month ago
            Anonymous

            post physique

      • 1 month ago
        Anonymous

        It sounds like there's legitimately something wrong with you tbh. Either that or there's something you fricked up badly that you're not mentioning.

      • 1 month ago
        Anonymous

        You sound like a homosexual who reads more than he picks things up and puts them down.

        Have you tried not inhaling wieners and instead picking things up and putting them down?

      • 1 month ago
        Anonymous

        Your deadlift is trash but the rest is ok, why are you complaining so much?

      • 1 month ago
        Anonymous
      • 1 month ago
        Anonymous

        >end of my beginner phase
        literally who told you this? to be out of beginner you need
        >consistently good technique on all exercises(only small breakdown allowed when doing pr max out ego lift or amrap partials)
        >understand what each exercise does
        >can assemble a non moronic program on the fly
        >knows what he wants(power/aesthetics/bulk/cut/bloat/huge arms/etc..)
        personally this took me over a year, started with ss - which I did for 8 months, then did bodybuilding full body

    • 1 month ago
      Anonymous

      I'm an intermediate lifter, mostly doing a program vaguely based on something someone posted here as their routine. I think it's been going ok but it's hard to know if you're hitting all the right muscles in an optimized way with the program you have of you don't know diddly

  2. 1 month ago
    Anonymous

    The solution is follow one of those, and add in some upper body as accessory lifts. I do SL but I also do chin ups, dips, core work, and face pulls in addition provided I have the time to do so. Oh and reverse hypers, getting old, gotta take care of the lower back.

    • 1 month ago
      Anonymous

      Very clean solution here dyel op

  3. 1 month ago
    Anonymous

    >Inb4 pleasejustliftjak.jpg
    Just lift, newbie

  4. 1 month ago
    Anonymous

    how many days a week can you do 1 hour workouts

  5. 1 month ago
    Anonymous

    just do pushups, weights are for homosexuals, women that you will carry to your bed are lighter than your current upper body.

    • 1 month ago
      Anonymous

      i did calisthenics for 11 months and i couldnt do more than 15 pushups in one set
      i started only being able to do 10

      • 1 month ago
        Anonymous

        I'm sorry about your wasting disease.

      • 1 month ago
        Anonymous

        not relevant, big sets are a literal meme

        • 1 month ago
          Anonymous

          how are you gonna say that big sets are a meme when i couldn't even reach the average standard for pushups after 11 consistent months (+5 months i did back in 2018) of callisthenics?

          • 1 month ago
            Anonymous

            by doing what I just did, big sets are a fricking meme

            • 1 month ago
              Anonymous

              >"do pushups"
              >"i did but i didnt notice any significant strength gains"
              >"it doesnt matter because big sets are a meme"
              >"i spent 11 months consistently exercising with pushups as part of my routine and still wasnt able to reach the average pushup standards my age"
              >"big sets are a fricking meme"

              If this is actually real (it's not, you're just a lazy c**t), you have a legitimate endocrine disorder and need to get on hrt.

              i have the receipts to prove it but rereading it now this thread is just incredibly blackpilling for me honestly. i think ill delete it
              i tried my hardest, failed, came here for advice on what i could try next and get told to troon out if these are actually my real circumstances

              • 1 month ago
                Anonymous

                sorry but doing 5 pushups per day isn't exercise

          • 1 month ago
            Anonymous

            If this is actually real (it's not, you're just a lazy c**t), you have a legitimate endocrine disorder and need to get on hrt.

  6. 1 month ago
    Anonymous

    Natural hypertrophys Ultimate novice routine

  7. 1 month ago
    Anonymous

    Greyskull has enough upper body, if youre worried about it not then just add accessories. Its not fricking rocket science LITERALLY JUST LIFT you fricking moronic Black person

  8. 1 month ago
    Anonymous
  9. 1 month ago
    Anonymous

    >too much volume
    please just fricking lift

  10. 1 month ago
    Anonymous

    5/3/1 boring but big with some assistance work (especially for back) is kino tbh

    • 1 month ago
      Anonymous

      isnt 531 an intermediate program?

      If you are a beginner how do you know is not enough upper body or that amrap is bad for beginners or that ppl is too much volume? You don't, literally do anything and adjust as you progress.

      from others who say these things

  11. 1 month ago
    Anonymous

    SL into PPL into Brosplit
    Follow the enlightened path bros

  12. 1 month ago
    Anonymous

    If you are a beginner how do you know is not enough upper body or that amrap is bad for beginners or that ppl is too much volume? You don't, literally do anything and adjust as you progress.

  13. 1 month ago
    Anonymous

    SL with assisting exercises (dips first session, curls second session, skullcrushers third session; add a core exercise for each too) is the best combo imo. This is actually explored on the program through its progression (madcow)

    But then again you should do vanilla SL for a couple months and then progress even if it doesn't have enough upper body. It's only an introduction anyway

  14. 1 month ago
    Anonymous

    What is your actual goal? Do you want to get hyuge? Lean? Anything, so long as the ladies like it?

    • 1 month ago
      Anonymous

      Women don’t care about muscles

  15. 1 month ago
    Anonymous

    ppl = reddit? what on gods gay earth

    • 1 month ago
      Anonymous

      SS=/fit/izen rizz
      PPL=redditoid skinnyfat weakling
      You learn this 1st year here

  16. 1 month ago
    Anonymous

    SS into 5/3/1, simple as. Cut the squatting to once and twice a week in SS, though, or you'll get an extra-juicy ass and thighs.

  17. 1 month ago
    Anonymous

    do a split and don't be a strength autist

  18. 1 month ago
    Anonymous

    >not enough upper body
    this isn't an issue if you only run the program for a maximum of 6 months AS INTENDED!!! then switch over to an upper lower arms split for huge gains

  19. 1 month ago
    Anonymous

    Get dumbbells, do calisthenics
    try out different exercises at low/moderate weight while you get into a routine and get some basic experience, literally figure out where your muscles are. Don't be in a rush to figure it out, that's just FOMO.
    A year in I alternate push/pull 6 days a week and don't bother to train leg that much (I had good legs to start with and walk everywhere anyway.

  20. 1 month ago
    Anonymous

    Follow PHUL and thank me in 2 years.

  21. 1 month ago
    Anonymous

    Just do SS or SL 5x5 but add more upper body. Or just do PPL but lower the volume.
    Bad thread.

  22. 1 month ago
    Anonymous

    So as long as I do some form of the big 4 I should be alright

  23. 1 month ago
    Anonymous

    Just add accessory lifts after your main three

    for example example
    A:
    Squat 3x5
    Press 3x5
    Deadlift 1x5
    Bent Over Row 3x10
    Bicep Curls or Chinups 3x10

    B:
    Squat 3x5
    Bench 3x5
    PC 5x3
    Cable Flys 3x10
    Skullcrushers or Dips 3x10

  24. 1 month ago
    Anonymous

    Here you go OP, this article answers all your questions
    Summary
    >pick a compound push, pull and squat movement that you like
    >work them hard
    >gradually add more lifts as you plateau
    >swap out lifts every so often as/when you go stale
    >eat properly
    >repeat forever
    There's no need to be dogmatic, simply start with a narrow base (because you're new and weak) and gradually broaden the lifts / sets / reps / techniques that you do over time

    https://library.crossfit.com/premium/pdf/CFJ_Starr_PyramidStrength.pdf

  25. 1 month ago
    Anonymous

    Just do something like PPL and remove any extra volume you don't want to do.
    Do not do linear progression, it is the biggest scam in lifting.

    • 1 month ago
      Anonymous

      >Do not do linear progression, it is the biggest scam in lifting.
      how so

      • 1 month ago
        Anonymous

        It's shit. If linear progression worked, you could add 5lbs every session and deadlift 900lbs in a year.

        • 1 month ago
          Anonymous

          moron

    • 1 month ago
      Anonymous

      >Do not do linear progression, it is the biggest scam in lifting.

  26. 1 month ago
    Anonymous

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