Symmetric Strength results

What are your results?

https://symmetricstrength.com/

  1. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      Op here, only lifted for a couple months and was cutting / shit sleep, routine was PPL 3 times a week but definitely gave more effort to push. Have always had stick legs

      nice, opposite of me

      would be happy with this. what is your routine? are your side delts big?

      • 2 months ago
        Anonymous

        Here's my routine:
        Day 1 Push:
        4x8 Incline Bench
        4x5 Weighted Dips
        4x8 Tricep Push Down
        4x8 Overhead Press
        3x8 Rear Delt Flys
        3x8 Chest Flys
        4x8 Side Lateral Raises

        Day 2 Pull:
        4x8 Cable Rows
        4x10 Lat Down Pull
        4x6 Weighted Chin Ups
        4x8 Hammer Curls
        4x8 Barbell Curls
        4x10 Machine Rows

        Day 3 Legs:
        4x10 Machine Leg Press
        4x15 Weighted Calf Raises
        4x8 Hamstring Curls
        4x12 Hip Abductors
        4x5 Trap Bar Deadlift

        Ab Routine (At least 4 days a week)
        3x2 min Planks
        3x15 Captains Chairs
        3x15 Decline Crunches

        >are your side delta big
        See picrel, this was taken about 2 months ago and I've probably put on five or so pounds since then (bulking)

        • 2 months ago
          Anonymous

          Forgot to mention I repeat the routine 2x per week (6 days total)

        • 2 months ago
          Anonymous

          Height/weight and lifts?

          • 2 months ago
            Anonymous

            5'8" 146 lbs (was prob closer to 142 in the pic tho)

            220 lb incline bench for 3 reps (I use something similar to picrel so that number is prob inflated)
            140 lb OHP for 5 reps
            275 lb DL for 5 reps

        • 2 months ago
          Anonymous

          Forgot to mention I repeat the routine 2x per week (6 days total)

          Nice gains, shoulders look advanced

          How was the volume of 6x a week when you started? I tried doing PPL twice a week when I started but it was way too much to recover from

          Also are the rear/side delt exercises machines?

          • 2 months ago
            Anonymous

            Yes they are machines. As far as volume goes, I very rarely go over 8 reps per set and most of my lifts on push and pull day are 4x8. As far as recovery goes, I will say this: I just turned 20, I have a damn near perfect diet, and I sleep 10-11 hours per night (trying to get up to 12). 6 day/week PPL is not for everyone, but if you're like me and you're in your physical prime and your whole life basically revolves around lifting, you can make 6 day/week PPL work as a natty. In fact a large portion of my gains were made on 7 day/week PP (no legs), so I've definitely made worse splits work too. You just need to sleep a lot and be young and you will not have a problem recovering.

  2. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      Mirin shoulders

      • 2 months ago
        Anonymous

        Thanks bro, that's usually what people notice first about my physique haha. I think this website is kind of bullshit though because under the "advanced" section it says that it should've taken me multiple years to reach these lifts, when in reality I've only been lifting about 10 months.

    • 2 months ago
      Anonymous

      Goal body tbh

  3. 2 months ago
    Anonymous

    is inputting age a cope?
    t. underage
    70kg bw
    180kg conv dead
    195 sumo dead
    90 bench
    62 ohp
    153 squat

    • 2 months ago
      Anonymous

      without age

      • 2 months ago
        Anonymous

        yea i think this website is a cope. started 1 month ago and this is without age

        • 2 months ago
          Anonymous

          you're supposed to leave it blank, not leave it zero lol.
          >mfw i didn't squat 80kgx5 fresh out the womb.

        • 2 months ago
          Anonymous

          nvm im a retard the age is 0

        • 2 months ago
          Anonymous

          Yeah definitely lmao, I think if you put in your age your score would actually go down though. Without age I'm pretty sure it's comparing you to other guys within your weight class, and since there are basically no guys in your weight class (sub 130) you are automatically number 1 and your score is inflated.

        • 2 months ago
          Anonymous

          >128kg baby
          Your poor mother

        • 2 months ago
          Anonymous

          I'd say a less than a year old child repping 1PL8 bench would be pretty world class

        • 2 months ago
          Anonymous

          MOOODS

        • 2 months ago
          Anonymous

          >Age 0
          Literally lightweight baby

    • 2 months ago
      Anonymous

      Ask me how I know you have orangutan arms

      • 2 months ago
        Anonymous

        unfortunately i dont think my poverty bench is cause of my arms

  4. 2 months ago
    Anonymous

    Hoping to hit 4pl8 squat in about 1-2 months and a 3pl8 bench in 3 weeks as per my programming

    • 2 months ago
      Anonymous

      >I can pump 3 rep of 4pl8 squat and rep 8x 4pl8 deadlift but the way only to pump more than 2 rep of 2pl8 bench is to do it on smith machine

      The life of a frogmodder is hell

      • 2 months ago
        Anonymous

        >smith machine bench
        Sir please have some shame. Just blast bench 3-4 times a week brah, I guarantee your press will go up.

        is it bad that I don't do bench press

        my pec genetic are great and I only do ohp, deadlift squats and pullups. don't wanna have man tits.

        Being fat gives man tits, benching gives you strong pecs

      • 2 months ago
        Anonymous

        >frogmodder
        ?

  5. 2 months ago
    Anonymous

    My Routine has the following main lifts:
    OHP
    DB Bench
    Incline DB Bench
    Pull-Ups
    Dips
    Deadlifts
    Front Squat

    Feel like choosing Dumbell over Barbell Bench is leading to underdeveloped pecs perhaps?
    I tend to go light weight high reps on squats and programme kettlebell clean and press as an accessory lift every other day, plus i ride my bike 10 miles a day for my commute so my legs look worse on the blue man that in reals.

    • 2 months ago
      Anonymous

      >Feel like choosing Dumbell over Barbell Bench is leading to underdeveloped pecs perhaps?
      I feel like you being a beginner is the cause of that.
      >kettlebell clean and press as an accessory lift every other day
      This is really silly, and if your cycling had carryover you'd see it in your lifts. 10 miles is not far on a bike.

  6. 2 months ago
    pb_runner

    oof
    this is what i get for rooooooning too much

  7. 2 months ago
    Anonymous

    I WILL PAINT THE WHOLE MAN GREEN. I SEE IT WHEN I DREAM.

  8. 2 months ago
    Anonymous

    5 months training with a 1 month gap because of holiday + holiday contracted coof

    At least I can point to swimming and running 6 hours a week as a cope

    • 2 months ago
      Anonymous

      Oh yeah I'm 80kg, 27m

      • 2 months ago
        Anonymous

        Jesus Christ you're 27 meters tall??

        • 2 months ago
          Anonymous

          Yeah
          All forehead though

  9. 2 months ago
    Anonymous

    Apparently I'm very well balanced. I thought my bench was lagging behind tbh

    • 2 months ago
      Anonymous

      How to get big bench?

  10. 2 months ago
    Anonymous

    I'm built like a t-rex.

  11. 2 months ago
    Anonymous

    >weight loss slowed to a crawl
    Kill me.

    • 2 months ago
      Anonymous

      Same rainbow man here. You’re in basically the backwards situation from me. Losing weight like crazy but starting to lose muscle, too. Just means the free gains are over, not that all gains are over.

  12. 2 months ago
    Anonymous

    I went for a massage and the chick said the right side of my back is way more developed than the left, and that I should focus the left in my future workouts

    How do you even focus a side of the back?
    I'm just doing SS(stronglifts) btw

    • 2 months ago
      Anonymous

      Kroc rows maybe.

    • 2 months ago
      Anonymous

      It means you have midline imbalances in your compounds. Hip shift in your squat, lean or twist in your deadlift, etc. Do you deadlift with mixed grip? It's likely a mobility issue that you're compensating for.

      • 2 months ago
        Anonymous

        Nope, regular overhand grip. I did notice that in deadlifts my right shin tends to get more damaged than the left

        • 2 months ago
          Anonymous

          Film your deadlifts and squats and I think you will definitely see some hip issues then. You can also do a self-diagnostic FABER test for hip mobility.

  13. 2 months ago
    Anonymous

    Holy shit I finally got advanced in something let's fucking go.

    I put in 5RMs though and I don't really think I'd be able to hit those estimated 1RMs but I'll take it.

    • 2 months ago
      Anonymous

      1rm front squats is not fun. Probably my least favorite lift.

      • 2 months ago
        Anonymous

        100% agree, I like them for other reasons but my PR attempts are painful.

        This is a question I've always wanted to ask but I don't know any women that bench

        Isn't failing a benchpress rep incredibly painful for women? Even when failed safely I mean.

        I just find it kind of uncomfortable having the weight on my sternum

        Nah, but when I bench the bar hits my chest below boob level. Actually the most painful part of failing bench and having to roll the bar off is getting my hips out. Your ribcage can flex but hip bones not so much, and my safeties are just a cm too low for easy escape.

        • 2 months ago
          Anonymous

          Can't you just get a couple blocks of wood with rims to act like a lid for the safeties and raise them up by a few cm?

          Measure the dimensions of the safeties and get things cut to fit on them them like the lid on a box

          • 2 months ago
            Anonymous

            It's not really that much of an issue, since I'm not usually lifting till failure. But now that you mention it maybe I'll look into 3D printing something. I like the height of the safeties themselves since I don't have to worry about hitting them during the rep, but making a little clip-on attachment that can ramp the bar up a small amount might be pretty useful. Thanks for the idea!

    • 2 months ago
      Anonymous

      This is a question I've always wanted to ask but I don't know any women that bench

      Isn't failing a benchpress rep incredibly painful for women? Even when failed safely I mean.

      I just find it kind of uncomfortable having the weight on my sternum

    • 2 months ago
      Anonymous

      >101 lbs OHP
      >proficient
      why are standards for women so low?

      • 2 months ago
        Anonymous

        They're physically smaller with lower natural muscle mass and don't have balls blasting test into them at all hours of the day

  14. 2 months ago
    Anonymous

    is it bad that I don't do bench press

    my pec genetic are great and I only do ohp, deadlift squats and pullups. don't wanna have man tits.

    • 2 months ago
      Anonymous

      How do you think benching is going to give you mantits?

      • 2 months ago
        Anonymous

        idk

        >smith machine bench
        Sir please have some shame. Just blast bench 3-4 times a week brah, I guarantee your press will go up.
        [...]
        Being fat gives man tits, benching gives you strong pecs

        I did pec work months ago and I looked like it was the only muscle I worked out. some chick said he liked my pecs but I still found them too big in comparison. now my delts are going up and I look more proporniate

        tbh I feel like ohp and deadlift are more than enough for pecs but I want to read IST's opinion

        • 2 months ago
          Anonymous

          What are your lifts like? I'm also this poster

          Hoping to hit 4pl8 squat in about 1-2 months and a 3pl8 bench in 3 weeks as per my programming

          and my traps are pretty fucking massive despite having no shrug or floor pull so I understand some muscle groups being genetically more responsive but it's hard to look "too big" as a lean natty tbh

  15. 2 months ago
    Anonymous

    Deadlift is going back up now that I've tweaked my setup, but bench is all over the place for me. One day I'll hit a 5RM and the next I'll struggle to do the same weight for a triple.

  16. 2 months ago
    Anonymous

    >495/390/535 @ 265
    Tfw shit at deads

  17. 2 months ago
    Anonymous

    Back Squat: 405 lbs[Advanced]
    Deadlift: 515 lbs[Exceptional]
    Bench Press: 240 lbs[Proficient]
    Overhead Press: 180 lbs[Proficient]
    Chin-up: 110 lbs added[Proficient]

    I am 6ft and 165lbs @ 20% bodyfat, I look like a skinnyfat loser but in fact I have schizophrenic Nordic super strength

    • 2 months ago
      Anonymous

      post body

      • 2 months ago
        Anonymous

        I could legit lose 20lbs

        >6ft and 165lbs @ 20% bodyfat
        For your sake I really hope you're talking utter shite

        I am insane and will enter snap city eventually, I am very strict with form though

        Those are some insane lifts for that height/weight damn.

        I can get a lot stronger I feel like I could have pretty competitive strength levels

        • 2 months ago
          Anonymous

          Dear christ bro what are you even doing, please just do a hypertrophy block or 4, why bother getting strong as fuck if the results aren't visible outside of the gym?

          • 2 months ago
            Anonymous

            To be fair I look very cut when I'm lean, I've been a piece of shit to my body. Also, most of my muscles are in my back and so in day to day life you can tell that I'm pretty fuckin' strong. pic doesnt really show my back. kinda hides my back.

            • 2 months ago
              Anonymous

              bro PLEASE you have MAN TITS.

              You a male with XY chromosomes have TITS. Fix up I'm begging you.

              • 2 months ago
                Anonymous

                Yeah I don't have gyno they do go away when I lose weight but I get them back because I put on fat in short amounts of time via stints of poor diet

                tbh bro I ran a really nice time this morning on a trail and I am baffled at how athletic I am for my shape, I will perform at a very high level once I finally get the integrity to treat my body right

        • 2 months ago
          Anonymous

          What the actual fuck.

          • 2 months ago
            Anonymous

            I get positive comments in person, I am kind of a very bad photographer. I mean, it's bad, but the pic makes it worse lol

    • 2 months ago
      Anonymous

      Those are some insane lifts for that height/weight damn.

    • 2 months ago
      Anonymous

      >6ft and 165lbs @ 20% bodyfat
      For your sake I really hope you're talking utter shite

  18. 2 months ago
    Anonymous

    >bench 157
    >squat 107
    The hell?

    • 2 months ago
      Anonymous

      lifting half ass on everything but push tbh, skipping some leg days. I have ultra stick thin legs and weak tendons/joints

      Im also skinnyfat and look like 6' 165 20% guy but less muscular

      • 2 months ago
        Anonymous

        I actually do very high reps btw, 12-15 on most but 20-30 on core, and I actually don't do many compound lifts but do have lots of bicycle miles and trail running miles. I am a spectacle for my bros, the bullshit I can lift. I'm a mule. That shitty chest does 240x1 and 200x2, 180x4, 160x12. My squat really is my best lift I think, huge fucking hip bones.

  19. 2 months ago
    Anonymous

    Traded weight lifting for rock climbing. Working on V5/V6 now. Only lift twice a week, and bike to work daily.

    • 2 months ago
      Anonymous

      My skeleton didn’t post

  20. 2 months ago
    Anonymous

    Man I hate being so weak in chest and shoulders, those lifts are very hard for me to progress though. Also deadlifts I do zercher deadlifts but there's no option for that so I'm guessing I could pull more but I haven't tried it.

    • 2 months ago
      Anonymous

      Practice your mobility and also focus on the tiny muscles in your back/shoulders. When you bench your shoulder blades should be touching, this will let you push with your back. Don't forget to stabilize your core as well. Breathe right. There, now you are forklift.

      • 2 months ago
        Anonymous

        Alright I'll keep those in mind, I should be able to bench more since I got a good dip. Any tips for OHP? That by far is my weakest lift.

        • 2 months ago
          Anonymous

          Yeah, for the OHP I suggest having a deep desire to bring honor to your bloodline, as your ancestors watch from above.

          This is meant to be a strict exercise, any sort of momentum or explosive energy will change your numbers closer to something you could get with an olympic lift.

          • 2 months ago
            Anonymous

            >Yeah, for the OHP I suggest having a deep desire to bring honor to your bloodline, as your ancestors watch from above.
            Sounds good

    • 2 months ago
      Anonymous

      I'm also a shoulderlet. My deadlift and squat are heavy enough that even guys much bigger than me in the gym give me props, and even though I've struggled on bench for a long time, I've recently started making enough progress that I have a semi-decent bench.

      But on OHP, I just can't seem to progress. Everyone seems to lift more than I do.

      • 2 months ago
        Anonymous

        Redpill me on bench progress

      • 2 months ago
        Anonymous

        Redpill me on bench progress

        tiny connective muscle groups for joints / muscle group activation

        The tiny muscles must be stronger than the big muscles, and the muscle group activation must be whole, so if you're doing bench it goes from your lower abdomen to your upper back/neck, with the chest being in the CENTER of the lift.

  21. 2 months ago
    Anonymous

    Shoulders are literally all that matters
    ~160lb bw
    120 ohp
    150 bench
    115 f. squat

  22. 2 months ago
    Anonymous

    No excuse on chest and arms, beyond not lifting for nearly 5 years. Though my shoulder I have to be careful with, tore the labrum, rotator cuff and a few other things.

  23. 2 months ago
    Anonymous

    test

  24. 2 months ago
    Anonymous

    8months lifting
    >aaaaaahhh Im gonna pull Im puuuuulliinnggg

    • 2 months ago
      Anonymous

      Forgot to attach

      • 2 months ago
        Anonymous

        >not pulling with hamstrings and glutes and backstrap

        • 2 months ago
          Anonymous

          I do exercises specific to my sport for legs. Dont back squat or didly as much as I’d like to but I have a 30” standing vertical

          hitting a strength cycle soon though so hope to get those numbers up

          • 2 months ago
            Anonymous

            yeah bicycle is very very good, but you also must put some time in the gym evening out what a bicycle does to a person haha

            • 2 months ago
              Anonymous

              Imma footbal fag
              >sled drives
              >sled pulls
              >rhythm squats
              >trap bar
              >RDLs
              >walking lunges
              etc, plus one day thats more mobility work

              • 2 months ago
                Anonymous

                That stuff is top tier as well, do as high weight as possible on the sled, really make that hip drive strong. Sled is also really nice for posture!

  25. 2 months ago
    Anonymous

    Lifting for about 2 years almost.
    93kg
    175cm tall

    • 2 months ago
      Anonymous

      christ, trying out for captain america?

      Bruh I need to even out my lower body

      you are scary strong but cant usefully apply it until your legs do a 2x in powah

      • 2 months ago
        Anonymous

        >christ, trying out for captain america?
        yeah sure if they want an ugly manlet version. i train really hard and I'm at my peak right now but it has taken a toll on my body. specifically my wrists are in a lot of pain all the time. i should stop powerlifting and do bodybuilding for a while so my joints heal. I guess that's the only way. or maybe try steroids for faster healing since my body can't handle my training.

    • 2 months ago
      Anonymous

      my chestbro

  26. 2 months ago
    Anonymous

    Bruh I need to even out my lower body

  27. 2 months ago
    Anonymous

    On the cusp of being filly blue-green, new goal is a score of 74. I dont know how accurate the program is but its a cool way to visualize progress and setting goals

    • 2 months ago
      Anonymous

      Contd

      • 2 months ago
        Anonymous

        Body

        • 2 months ago
          Anonymous

          Your wrists and forearms and testosterone levels are holding you back, do a lot of HIIT/olympic type training

          • 2 months ago
            Anonymous

            >and testosterone levels
            How are you assessing this? I agree my forearms are holding me back, I'm going to be focusing on doing more deadhang exercises
            >do a lot of HIIT/olympic type training

            What does that look like and why?

            • 2 months ago
              Anonymous

              So smaller sized wrists and forearms as far as my logic goes would imply a lack of HIIT training as well as a lack of endurance training, it's something that just continually grows so long as you are a person that is regularly doing something very difficult. This has implications regarding HGH and testosterone. Your body is in good shape overall, I would simply add more athletic training and maybe isolate your forearms.

              • 2 months ago
                Anonymous

                Alright thanks I appreciate it. I got a little concerned when you said I have low T but it sounds like something that can be improved on

  28. 2 months ago
    Anonymous

    Thank god I played footy my whole life pretty much, so my legs are naturally big AND I have fat distribution that stores more fat in my legs.

    • 2 months ago
      Anonymous

      Most recent body pic.

      • 2 months ago
        Anonymous

        Your legs can lift more than you give them credit for

        • 2 months ago
          Anonymous

          I dont know mang, I feel pretty fucking dead during my last reps.

          • 2 months ago
            Anonymous

            Those legs got 600lb squat for 2-3 reps in em

            If in doubt focus on hip and lower back

            • 2 months ago
              Anonymous

              Squats drain my energy way too much. Usually my first set goes very smoothly, but by the time I'm at my 5th, I'm wheezing like a fat fuck trying to walk up a flight of stairs.
              No other lift does that to me.

              • 2 months ago
                Anonymous

                Ride bicycle at high elevation for long distance as hard as you can

                Sorry its the best way, also very heavy sled and and very heavy lunges and lots of very high box jumps

      • 2 months ago
        Anonymous

        Thick. Juicy.

  29. 2 months ago
    Anonymous

    Whats good for upper traps? Squats could be much higher if i didnt have a bad lower back.

    • 2 months ago
      Anonymous

      shrugging your max deadlift until you pass out

    • 2 months ago
      Anonymous

      > T. Has a bad lower back from not training it.

      How about training your lower back if its not injured? Kettlebell Rus swings literally target those areas, shoulders, spine and hips.

      • 2 months ago
        Anonymous

        Its a sharp pain in the lower back/tailbone area, my backs "gone out" on me before doing deadlifts to the point i couldnt stand up properly, and i get the same feeling sometimes when i do squats. Just something i need to get checked out.

    • 2 months ago
      Anonymous

      what do you look like? my numbers are kind of close to yours and im wondering what kind of fiseek i can look forward to thanks

  30. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      I haven't tested 1rms in almost a year though. Been chasing 10rms

      • 2 months ago
        Anonymous

        you could probably improve your OHP and pendlay row with some confidence in form

        • 2 months ago
          Anonymous

          More training would help too probably. I haven't done OHP in like 2 years until a few months ago. I haven't done pendlay row in like a year and a half. I prefer chest supported rows to save my lower back for Deadlifts. I do legs the day after back.

        • 2 months ago
          Anonymous

          I'll add these are e1rms as well. I do 115x8 currently on ohp. 140x12-13 on chest supported rows currently.

  31. 2 months ago
    Anonymous

    Working on getting to proficient mode

    Bench will be there shortly, deadlift in a monthish and squat in a couple months

  32. 2 months ago
    Anonymous

    I don't even focus ont my chest....

  33. 2 months ago
    Anonymous

    >tfw when near perfect symmetry

  34. 2 months ago
    Anonymous

    I've been stuck and the teal/green man for 3 years... What am I doing wrong?

    • 2 months ago
      Anonymous

      what is your symmetric number? teal/green is from 60-75. 60 is pretty unimpressive but if youre in the mid 70s id say youre doing good

      • 2 months ago
        Anonymous

        I'm in the pretty unimpressive range.

        • 2 months ago
          Anonymous

          well what are you doing for your workouts? hows your food and sleep?

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