Fuck strong lifts

Been doing this 5x5 shit for 2 months and I just look fatter than when I started and I'm now bordering skinny fat
Can someone recommended a good hypertrophy novice routine

  1. 3 months ago
    Anonymous

    2 months is nothing you stupid gay.

    Grayskull LP + accessories is the superior beginner routine though

    • 3 months ago
      Anonymous

      >2 months is nothing you stupid gay.
      Fuck you , 2 months is fucking ages. Try sitting in a pitch black room for 2 months straight and tell me it's nothing

  2. 3 months ago
    Anonymous

    >just look fatter than when I started
    That's the point of SL you dummy.

  3. 3 months ago
    Anonymous

    Me 2 months ago

    • 3 months ago
      Anonymous

      Are your lifts improving? And how much weight did you gain?

      • 3 months ago
        Anonymous

        I don't have anything to weight myself but yeah my lifts are improving, but that's only because I've gotten fatter

        • 3 months ago
          Anonymous

          Your lifts are improving cause you're also getting stronger retard

        • 3 months ago
          Anonymous

          You are getting stronger and gaining muscle you dumb fuck

    • 3 months ago
      Anonymous

      https://i.imgur.com/6r97yQR.jpg

      Been doing this 5x5 shit for 2 months and I just look fatter than when I started and I'm now bordering skinny fat
      Can someone recommended a good hypertrophy novice routine

      >Arms shoulder traps abs and lata noticably bigger
      >Just look fatter
      My bro you have body dysmorphia. That's some good progress for two months.

    • 3 months ago
      Anonymous

      bro you gained muscle and don't look like an Auszwitch detainee anymore. What the fuck are you complaining about?

      Also
      >2 months
      It's nothing my man

    • 3 months ago
      Anonymous

      You’re making good progress. Keep eating and lifting. You don’t have to worry about skinny fat. If you worry about that you will end up undereating and it’ll take you much longer to reach your goals

    • 3 months ago
      Anonymous

      fuck yeah, the gay lust thread

    • 3 months ago
      Anonymous

      https://i.imgur.com/6r97yQR.jpg

      Been doing this 5x5 shit for 2 months and I just look fatter than when I started and I'm now bordering skinny fat
      Can someone recommended a good hypertrophy novice routine

      This is good progress for two months mate
      Keep it up

    • 3 months ago
      Anonymous

      It takes at least a year to see drastic change
      Muscle takes a long time to build

    • 3 months ago
      Anonymous

      Anon I reversed your process in a week by being in hospital and not being able to eat or move around. I think I lost 6kg or 11-12 lb in case you're a burger. Your doing well keep it up 2 months is a drop in the ocean WAGMI

    • 3 months ago
      Anonymous

      Ruined your body tbh, I would've fed you a healthy cum-based diet before.

  4. 3 months ago
    Anonymous

    Reddit PPL

    Don't fall for the strength base meme

    • 3 months ago
      Anonymous

      This. I am still running a personalized version 2 years in.

      • 3 months ago
        Anonymous

        How did you change it?

        • 3 months ago
          Anonymous

          Just for personal preference. Main thing was to lower the volume and make it a 3 day program. I train with fairly high intensity, and the normal program lest me constantly exhausted.

      • 3 months ago
        Anonymous

        Reddit PPL

        Don't fall for the strength base meme

        Post results please

    • 3 months ago
      Anonymous

      Does it have another name? The reddit in the name is really off putting

      • 3 months ago
        Anonymous

        metallicadpa PPL

        Coolcicada PPL is also similar

      • 3 months ago
        Anonymous

        Are you retarded? Its a fuking lifting program.

        • 3 months ago
          Anonymous

          Fuck you , call me retarded again I fucking dare you

          • 3 months ago
            Anonymous

            retard. also bottom brained

          • 3 months ago
            Anonymous

            Not op, but

            retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard retard

    • 3 months ago
      Anonymous

      Im gonna do PPLPPxx, I don't want to do legs 2x a week thats gay as fuck

      • 3 months ago
        Anonymous

        >Legs=gay as fuck
        Not like you're gonna last on the program anyways. Why do legs at all, mixed-race zoomer?

        • 3 months ago
          Anonymous

          >>Legs=gay as fuck
          Correct, big legs/ass is for women
          >Not like you're gonna last on the program anyways
          I won't if I have to do legs 2x a week
          >mixed-race zoomer
          I'm 100% anglo, fucking retard

          • 3 months ago
            Anonymous

            "Correct, big legs/ass is for women"

            Women love guys with big glutes. One of the main features you can see through clothes.

            • 3 months ago
              Anonymous

              I don't give a fuck what women like

              • 3 months ago
                Anonymous

                Op confirmed homosexual

              • 3 months ago
                Anonymous

                So?

              • 3 months ago
                Anonymous

                That's actually gay.

              • 3 months ago
                Anonymous

                Because I am

              • 3 months ago
                Anonymous

                You are obviously not. If you are this retarded, I doubt you will even last 6 months.

              • 3 months ago
                Anonymous

                Yeah we know youre a fucking gay
                Now get bent over mr chicken legs

    • 3 months ago
      Anonymous

      >just workout 6 times a week
      fuck off

  5. 3 months ago
    Anonymous

    You would have gotten fatter on any other routine because you are clearly retarded.

  6. 3 months ago
    Anonymous

    >expecting results in 2 months
    do newbs really?

    • 3 months ago
      Anonymous

      i got massive strenght gains in two months tho

  7. 3 months ago
    Anonymous

    Eat more
    Sleep better
    Lift heavier

  8. 3 months ago
    Anonymous

    26y, 1.82m, 81kg

    >1st month getting to know the routine (85kg before gym)

    >2nd month, OMAD fasting, down to 76kg

    >3rd month, started taking protein (90g /day, just from powder, the rest from eating 3 normal meals)

    Avoid sugar and alcohol, eat oats with milk and 1 cup of protein.

    Pic related is my current body, took it yesterday, 7 h after my workout, fresh out of a cold shower. SL 5x5 is what I do.

    • 3 months ago
      Anonymous

      >same person

      Workout routine

      A
      >5x5squats
      >5x5bench
      >5x5rows
      >5x5weighted pull-ups

      B
      >5x5squats
      >5x5OHP
      >1x5 deadlift
      >5x5 weighted chin-ups

      3 times a week, A B A then next week B A B, ..

      I will add calf raises and face pulls in this routine from tomorrow

      • 3 months ago
        Anonymous

        I always thought squats 3x a week is such overkill. Replace that with anything else honestly

        • 3 months ago
          Anonymous

          Not really, I used to think like that, absolutely hated leg day, but turns out back then I was turned off by it because I was ego lifting, turns out that not being able to squat properly is a problem, i still can't go ATG without rising my heels, working on it

          • 3 months ago
            Anonymous

            >heels rising
            have you considered lifting shoes

            • 3 months ago
              Anonymous

              Lifting shoes? No I don't think they'd be heavy enough, I squat more than 2 plates at this point

              • 3 months ago
                Anonymous

                hi dad
                I'm mad you left

            • 3 months ago
              Anonymous

              I want to fix the problem though, and from what others tell me it is possible with some work and time

              • 3 months ago
                Anonymous

                Sure, if you fastidiously apply yourself to ankle mobility for several years.
                You won't. Forget building muscle and adding weight, that shit is no progress over entire half years. It's the absolute worst joint to add flexibility to.
                I don't mean to make a demoralisation post, and if you do manage to really keep at it and get it sorted you're a good fella who deserves every good thing coming to him. But, you know, plan for failure in this case.

          • 3 months ago
            Anonymous

            same, I still can't do a full squat because of limited ankle dorsiflexion. I've been working at it for months but still no progress, Shit genetics can't really do much but try to slowly build the correct muscles

            • 3 months ago
              Anonymous

              It's ankle and hips, btw,

              I also do some hip exercises, yoga poses and hip thrust

    • 3 months ago
      Anonymous

      fuck nice hips and quads, you bottom?
      😉

      • 3 months ago
        Anonymous

        Nah, not gay, but thanks

    • 3 months ago
      Anonymous

      https://i.imgur.com/xgMknBe.jpg

      >same person

      Workout routine

      A
      >5x5squats
      >5x5bench
      >5x5rows
      >5x5weighted pull-ups

      B
      >5x5squats
      >5x5OHP
      >1x5 deadlift
      >5x5 weighted chin-ups

      3 times a week, A B A then next week B A B, ..

      I will add calf raises and face pulls in this routine from tomorrow

      bruh it's time to stop the SL and start some real routines
      your numbers are good enough. Consider anyway you're going to stall hard on 80kg bench and 50kg ohp for at least a month or two. Also dont gain too much weight like I did like a retard, it's hella hard to go back to your ideal weight

      • 3 months ago
        Anonymous

        >stall hard on 80kg bench and 50kg ohp for at least a month or two.
        Eat, you retard. These are high schooler numbers that you shouldn’t stall on for more than a couple workouts.

        • 3 months ago
          Anonymous

          put down the fork fattie

          • 3 months ago
            Anonymous

            Imagine thinking your opinion is taken seriously when you bench less than the average 16 year old football player lmao.

            • 3 months ago
              Anonymous

              imagine being this fat DYEL looking and coping so hard that muh bench press is the only arguement you can come up with

              • 3 months ago
                Anonymous

                post body please
                every retard can bench press 80kg when he's the size of a fucking whale

                Imagine getting this defensive when someone says you, as an adult man, should be capable of benching more than 176 lbs.

            • 3 months ago
              Anonymous

              post body please
              every retard can bench press 80kg when he's the size of a fucking whale

              • 3 months ago
                Anonymous

                This bro really thinks an 80kg bench is some outlandish claim. Bruhhh

      • 3 months ago
        Anonymous

        put down the fork fattie

        imagine being this fat DYEL looking and coping so hard that muh bench press is the only arguement you can come up with

        post body please
        every retard can bench press 80kg when he's the size of a fucking whale

        haha

    • 3 months ago
      Anonymous

      no abs?

      • 3 months ago
        Anonymous

        I work out for barely 3 months

        Or if you meant ab exercises, I do it at home, same days I work out.
        >3xF crunches
        >3xF leg raises

        And some mobility exercises for ankle, shoulders and hips

  9. 3 months ago
    Anonymous

    You don't have to only do the 5x5 stronglifts you know. You can also supplement with isolation work to target other areas.

  10. 3 months ago
    Anonymous

    You don’t look like you even lift until you’ve been lifting for 3-4 years lmao

    • 3 months ago
      Anonymous

      4 years to look like I even lift? Fuck this

      • 3 months ago
        Anonymous

        Well, depends on "look like I even lift". You can look pretty good after a year. Maybe even less.

        • 3 months ago
          Anonymous

          The dude didn't even last two months. Don't waste your time.

  11. 3 months ago
    Anonymous

    Two months? Are you stupid? Come back in a year and a half.

  12. 3 months ago
    Anonymous

    I have a similar build to you ans did sl 5x5 with modified squats due to no rack at home for 3 months

    Gained 10lbs and lifts have skyrocketed

    Noticeable difference in muscle mass and tone

    Feel a massive difference in strength and control in primary hobbies, bowling and hiking

    Eat better, lift harder and stop whining like a gay.

    • 3 months ago
      Anonymous

      Based bowler. I used to love playing in a bowling league.

      • 3 months ago
        Anonymous

        I bowl competitively in tournaments and leagues so when I say it has drastically improved my consistency because of muscle control I mean it. Not only that I used to start losing muscle strength around game 5, now it's 10 or more.

  13. 3 months ago
    Anonymous

    It def helps you get stronger but I just look fatter and I get T. rex proportions. I have less definition than when I did brosplits. I wish I never fell for this Swedecucks meme program

  14. 3 months ago
    Anonymous

    Why would anyone do stronglifts? It's a routine created by an internet marketer who was trying to piggy back off of the success of SS and has never trained anyone

  15. 3 months ago
    Anonymous

    It might be a bit early but look into PHAT/PHUL. It is what I am doing because you combine strong lifts with Hypertrophy. Granted I always feel better after a Hypertrophy day since it actually feels like I am working out, but the stronglifts are nice since I see improvement in the weight I am lifting

  16. 3 months ago
    Anonymous

    Zoomies need a ban

    • 3 months ago
      Anonymous

      I agree

  17. 3 months ago
    Anonymous

    SL 5x5 ruined my fucking life

    • 3 months ago
      Anonymous

      haha how

  18. 3 months ago
    Anonymous

    SS is the most basic beginner program someone could possibly come up with. The purpose is mainly to teach people how to do the basic lifts without overtraining them so early. If you don't train hard enough, or the lifts are too easy, then you won't make a whole lot of progress. The first few months are just learning how to do the lifts.

    Sample Beginner Program
    > Mon: Front Squat, Overhead Press, Deadlift
    > Wed: Back Squat, Bench, Lat Pulldowns
    > Fri: Cable Pulls, Bench, Sumo Deadlift

    After the beginner level, you have to add more weight (powerlifting) or add more exercises (bodybuilding). Maybe you can start playing a sport and focus your training on improving your sport performance. Naturally, this means you'll overtrain if you play a sport and do a six-day weight training schedule. Here is a three day schedule you can try.

    Sample Intermediate PPL Program
    > Push: Bench Press, Shoulder Press, Tricep Extension, Chest Flies, Shrugs, Isolation Shoulder Raises, Dips
    > Pull: Cable Rows, Barbell Rows, Lat Pulldown, High Row Machine, Preacher Curl, One-Arm Rows, Pull-Ups
    > Legs: Back Squat, Leg Press, Leg Curl, Lunges, Farmers Walk, Leg Extension, Deadlifts, Calf Raises

    There are plenty of variations on PPL. Given a three day schedule with rest days between exercises, you could feasibly repeat Squats, Deadlifts, and Rack Pulls on both Pull and Leg days (don't do this on a six day schedule).

    Three-Day PPL / Starting Strength Hybrid w/ Super Sets
    > Push: Bench Press, OHP, Shrugs Machine, Dips Machine, SS DB Chest Flies + Reverse Flies, Skullcrushers
    > Pull: Cable Rows, Barbell Rows, Back Squat, High Row Machine, Lat Pulldowns, Preacher Curl, Deadlifts
    > Legs: Hack Squat, Leg Press, SS Lunges + Dumbbell Squat, SS Leg Extension + Curls, Sumo Deadlifts

  19. 3 months ago
    Anonymous

    two months is nothing. being monstrously fat (150kg) i went from the opposite direction. this is me after about 10 months of 5x5 only.

    my PRs are now 140kg DL, 110kg squats, 52kg OHP, 72kg BP and same for rows. i also had 5 surgeries at my belly, almost got left arm amputated (holds together by screws) and have implants at spine.

    shirtless pic not included, i hate my scars and loose skin.

    • 3 months ago
      Anonymous

      Based and 6 million dollar man pilled

    • 3 months ago
      Anonymous

      > almost got left arm amputated (holds together by screws)
      What the fuck happened?

      • 3 months ago
        Anonymous

        bro. greentext NOW

        motorcycle happened. got hit by a car while riding one. i posted partially related greentext here

        [...]

        • 3 months ago
          Anonymous

          Damn, bro, fucking respect

          • 3 months ago
            Anonymous

            thanks. i guess i wouldn't be there if it all didn't happen. i'd probably still be a fat shit. i learned to love the struggle.

            Your parents have already eaten your painkillers you know that right

            no, they didn't. they were opiate based. they're no addicts and there was no need for them to eat them

            • 3 months ago
              Anonymous

              >i guess i wouldn't be there if it all didn't happen. i'd probably still be a fat shit.
              Who knows? What we now know is that after what happened and you let addictions take over you manage to overcome these and end up looking much better than crying gays like OP. Good job bro

              This kid is going places
              >do everything wrong
              >ask for advice
              >get defensive when given advice

              Checked

        • 3 months ago
          Anonymous

          Your parents have already eaten your painkillers you know that right

        • 3 months ago
          Anonymous

          Holy shit dude. I injured myself in a motorcycle accident (multiple broken bones in my hand and two broken fingers) and had to get plated up. Honestly I've been scared to ride ever since. Glad they saved your arm.

    • 3 months ago
      Anonymous

      bro. greentext NOW

    • 3 months ago
      Anonymous

      holy fuck those numbers despite what happened to you are fucking insane

    • 3 months ago
      Anonymous

      wtf i lift more but my arms look like twigs compared to yours. What's your height?

      • 3 months ago
        Anonymous

        184cm, weight was 91.8kg, according to my logs

  20. 3 months ago
    Anonymous

    I mean this 100%; Every single comment before and probably after mine is 100% wrong. You simply do NOT get aesthetic in an acceptable timeframe by copeshitting. If you want aesthetics you do bodybuilding routines, which you only realistically need dumbbells for. High reps, mid weight.
    If you want strength first, you do copeshitting, if you want aesthetics first, you do bodybuilding.

  21. 3 months ago
    Anonymous

    I do a 2-day split and lift every other day.

    Workout A: Legs/Chest/Triceps
    Workout B: Back/Shoulders/Biceps

  22. 3 months ago
    Anonymous

    for maximum hypertrophy:
    >6-8 sets
    >8-12 reps
    >2-3 min break between sets
    >48 hours between workouts

    this is based on science

  23. 3 months ago
    Anonymous

    This kid is going places
    >do everything wrong
    >ask for advice
    >get defensive when given advice

  24. 3 months ago
    Anonymous

    Either give up and start wearing a dress or learn to fuckin eat more my lil baby girl.

  25. 3 months ago
    Anonymous

    just a reminder that 99.9% of Chads do a bro split

    • 3 months ago
      Anonymous

      99,9% of chads also look llike they don't even lift. What kind of logic is that.

      • 3 months ago
        Anonymous

        cope

  26. 3 months ago
    Anonymous

    Think about it you do 15 sets of squat in a week but only 5/10 of bench.
    The program sucks dick, it will make everyone a TRex,
    The strength base idea and progressive overload is good for beginners but you need more upper body work and less lower body.
    You don't need to alternate Bench and OHP you can do them in the same day. You won't fucking snap because of it, just in the second one you might be more tired

  27. 3 months ago
    Anonymous

    Welcome to my folder, anon

    • 3 months ago
      Anonymous

      Porn folder?

      • 3 months ago
        Anonymous

        Worse, retard folder

  28. 3 months ago
    Anonymous

    Are
    You
    Stronger

    Christ you all suck

  29. 3 months ago
    Anonymous

    Strong Lifts isnt supposed to make you look good lol

  30. 3 months ago
    Anonymous

    need routine I can do with power rack and bench

    • 3 months ago
      Anonymous

      adam apple press with a barbell. start at 120 lbs, amrap

  31. 3 months ago
    Anonymous

    You can’t actually become fatter by being physical active. If you are exercising more, then you can only become fatter by eating too much.

  32. 3 months ago
    Anonymous

    Retard, the point of Stronglift is to get you stronger, so you could later do a hypertrophy routine with heavier weight.

    • 3 months ago
      Anonymous

      heavy weight*

  33. 3 months ago
    Anonymous

    3x8 then one deloaded set to failure.
    Simple as.

  34. 3 months ago
    Anonymous

    >follows shitty meme routine for facelet strength copers
    >'why no aesthetics?'
    many such cases

  35. 3 months ago
    Anonymous

    >5x5
    >SL
    got another one boys!

  36. 3 months ago
    Anonymous

    >do routine designed for strength
    >complain about hypertrophy gains

    Why don't you retards just do a bodybuilding routine rather than becoming permabulking pseudo powerlifters?

  37. 3 months ago
    Anonymous

    21 y/o, 183 cm, 95 kg

    >Ice Cream 5x5 updated
    Started 5 months ago at 90 kg, incapable of doing a single push-up. Starved myself on broccoli and chicken breasts to 83 kg. Quit gaming cold turkey, haven't looked back since. Started this lifting shit. Stopped reading Ligotti, installed TikTok. Started eating 500 grams of chicken breasts (~170 grams of protein) per day for my main meal plus whatever shit to get to my maintenance calories or above. Started drinking alcohol. Started taking 3 grams of creatine + 18 grams of whey protein powder each day. Started sleeping 3-6 hours cuz of classes. Added SLDL and DB lateral raises for shoulders and entertainment of gymbros/women.

    >stats rn
    >140 kg 3x5 squats, 90 kg 3x4 bench press, 120 kg 1x5 deadlift, 50 kg 3x10 SLDL, 50 kg 4x10 barbell rows, 50 kg 3x5 overhead press, 40 kg 2x8 barbell curls, 2x9 kg 3x10 DB lateral raises

    >getting called big in every social circle
    >the looks of women
    >the confidence of a narcissist
    cry more, sticklet

  38. 3 months ago
    Anonymous

    I love that dudes keep falling into the SS/SL/powershitter trap for looking good. Meanwhile, I work out only three times a week, doing horizontal leg presses instead of barbell squats, doing no deadlifts at all, and doing machine bench presses instead of barbell bench presses (my primary focus is martial arts, not being Lifter Guy with CNS burnout). I don't have to dread 'leg day' or worry about tight form or any of that shit. By doing only non-technical compound lifts and isolation lifts, I've stuck at the gym for over three years, and look no different to any other natty maxer.

    • 3 months ago
      Anonymous

      post routine and body

      • 3 months ago
        Anonymous

        Nope. I don't give salty powershitters a semblance of victory as they pretend to find fault with my pics because they don't like what I've said.
        I have posted pics after pretending to be a Big 3 guy, though.

  39. 3 months ago
    Anonymous

    just lift heavy things and then put them down bro

  40. 3 months ago
    Anonymous

    Okay op heres how it works
    You strength program for a while learn the basics and get your strength up right get basic form correct

    And then you switch routines to cause hypertrophy and then eventually you look good I've been lifting twice ad long and look alot better than you by training like a body builder 2 months is nothing this shit takes years to truly make it you have to live it get obsessed

    • 3 months ago
      Anonymous

      What routine do you recommend?

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