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
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2 months is nothing you stupid homosexual.
Grayskull LP + accessories is the superior beginner routine though
>2 months is nothing you stupid homosexual.
Frick you , 2 months is fricking ages. Try sitting in a pitch black room for 2 months straight and tell me it's nothing
>just look fatter than when I started
That's the point of SL you dummy.
Me 2 months ago
Are your lifts improving? And how much weight did you gain?
I don't have anything to weight myself but yeah my lifts are improving, but that's only because I've gotten fatter
Your lifts are improving cause you're also getting stronger moron
You are getting stronger and gaining muscle you dumb frick
>Arms shoulder traps abs and lata noticably bigger
>Just look fatter
My homie you have body dysmorphia. That's some good progress for two months.
homie you gained muscle and don't look like an Auszwitch detainee anymore. What the frick are you complaining about?
Also
>2 months
It's nothing my man
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
frick yeah, the gay lust thread
This is good progress for two months mate
Keep it up
It takes at least a year to see drastic change
Muscle takes a long time to build
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
Ruined your body tbh, I would've fed you a healthy cum-based diet before.
Reddit PPL
Don't fall for the strength base meme
This. I am still running a personalized version 2 years in.
How did you change it?
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.
Post results please
Does it have another name? The reddit in the name is really off putting
metallicadpa PPL
Coolcicada PPL is also similar
Are you moronic? Its a fuking lifting program.
Frick you , call me moronic again I fricking dare you
moron. also bottom brained
Not op, but
moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron moron
Im gonna do PPLPPxx, I don't want to do legs 2x a week thats gay as frick
>Legs=gay as frick
Not like you're gonna last on the program anyways. Why do legs at all, mixed-race zoomer?
>>Legs=gay as frick
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, fricking moron
"Correct, big legs/ass is for women"
Women love guys with big glutes. One of the main features you can see through clothes.
I don't give a frick what women like
Op confirmed homosexual
So?
That's actually gay.
Because I am
You are obviously not. If you are this moronic, I doubt you will even last 6 months.
Yeah we know youre a fricking homosexual
Now get bent over mr chicken legs
>just workout 6 times a week
frick off
You would have gotten fatter on any other routine because you are clearly moronic.
>expecting results in 2 months
do newbs really?
i got massive strenght gains in two months tho
Eat more
Sleep better
Lift heavier
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.
>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
I always thought squats 3x a week is such overkill. Replace that with anything else honestly
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
>heels rising
have you considered lifting shoes
Lifting shoes? No I don't think they'd be heavy enough, I squat more than 2 plates at this point
hi dad
I'm mad you left
I want to fix the problem though, and from what others tell me it is possible with some work and time
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.
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
It's ankle and hips, btw,
I also do some hip exercises, yoga poses and hip thrust
frick nice hips and quads, you bottom?
😉
Nah, not gay, but thanks
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 moron, it's hella hard to go back to your ideal weight
>stall hard on 80kg bench and 50kg ohp for at least a month or two.
Eat, you moron. These are high schooler numbers that you shouldn’t stall on for more than a couple workouts.
put down the fork fattie
Imagine thinking your opinion is taken seriously when you bench less than the average 16 year old football player lmao.
imagine being this fat DYEL looking and coping so hard that muh bench press is the only arguement you can come up with
Imagine getting this defensive when someone says you, as an adult man, should be capable of benching more than 176 lbs.
post body please
every moron can bench press 80kg when he's the size of a fricking whale
This homie really thinks an 80kg bench is some outlandish claim. Bruhhh
haha
no abs?
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
You don't have to only do the 5x5 stronglifts you know. You can also supplement with isolation work to target other areas.
You don’t look like you even lift until you’ve been lifting for 3-4 years lmao
4 years to look like I even lift? Frick this
Well, depends on "look like I even lift". You can look pretty good after a year. Maybe even less.
The dude didn't even last two months. Don't waste your time.
Two months? Are you stupid? Come back in a year and a half.
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 homosexual.
Based bowler. I used to love playing in a bowling league.
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.
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
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
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
Zoomies need a ban
I agree
SL 5x5 ruined my fricking life
haha how
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
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.
Based and 6 million dollar man pilled
> almost got left arm amputated (holds together by screws)
What the frick happened?
motorcycle happened. got hit by a car while riding one. i posted partially related greentext here
Damn, bro, fricking respect
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.
no, they didn't. they were opiate based. they're no addicts and there was no need for them to eat them
>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 homosexuals like OP. Good job bro
Checked
Your parents have already eaten your painkillers you know that right
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.
bro. greentext NOW
holy frick those numbers despite what happened to you are fricking insane
wtf i lift more but my arms look like twigs compared to yours. What's your height?
184cm, weight was 91.8kg, according to my logs
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.
I do a 2-day split and lift every other day.
Workout A: Legs/Chest/Triceps
Workout B: Back/Shoulders/Biceps
for maximum hypertrophy:
>6-8 sets
>8-12 reps
>2-3 min break between sets
>48 hours between workouts
this is based on science
This kid is going places
>do everything wrong
>ask for advice
>get defensive when given advice
Either give up and start wearing a dress or learn to frickin eat more my lil baby girl.
just a reminder that 99.9% of Chads do a bro split
99,9% of chads also look llike they don't even lift. What kind of logic is that.
cope
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 fricking snap because of it, just in the second one you might be more tired
Welcome to my folder, anon
Porn folder?
Worse, moron folder
Are
You
Stronger
Christ you all suck
Strong Lifts isnt supposed to make you look good lol
need routine I can do with power rack and bench
adam apple press with a barbell. start at 120 lbs, amrap
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.
moron, the point of Stronglift is to get you stronger, so you could later do a hypertrophy routine with heavier weight.
heavy weight*
3x8 then one deloaded set to failure.
Simple as.
>follows shitty meme routine for facelet strength copers
>'why no aesthetics?'
many such cases
>5x5
>SL
got another one boys!
>do routine designed for strength
>complain about hypertrophy gains
Why don't you morons just do a bodybuilding routine rather than becoming permabulking pseudo powerlifters?
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
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.
post routine and body
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.
just lift heavy things and then put them down bro
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
What routine do you recommend?