Why is GSLP considered shit now? Posted on March 5, 2023 by Anonymous Why is GSLP considered shit now?
Full body powershitting doesn't give you body what is considired good looking naked
I have similar body but with more muscle mass
oh well if you said you have a lot of muscle while posting a guy that isn't you I simply must respect your authority and knowledge of good routines that give big muscles now
Nice trips. But you asked to post body (I assumed male human body) and I did. Just happened to mention I have similar body type.
I'm not the guy who originally posted that, and I refuse to believe you are so new and ESL that you don't know what post body means or why it was requested.
not him but lol
just lol at you and your insecurity and your petty attempt to work in a win there after blatantly outting yourself as either newfag, retarded or b8ing
it's not. no one is saying this. it's a good, simple beginner program.
>too little volume
>only 1x a week biceps
>only 1x a week lat raises
Because nobody on fit lifts anymore.
>too little volume
Frequency+intensity make up for low volume on compounds
>no tricep, bicep, ab, etc isolation
It takes 5m to throw all of that onto the end of a workout.
Also GSLP is a lot more than the infographics. Its supposed to be done in conjunction with daily calisthenics and occasional conditioning, and customized to suit whatever your goals are
If it’s all so easy then why isn’t it on the infographic? It’s supposed to be a beginner program but then you have to magically know to add a bunch of added crap?
Sure it’s easy to throw in a couple of ab and Arm isolations but some guy is gonna read this thing and then wonder after 6 months why his arms are so small and he has no abs especially after some lardass on Reddit probably told him that “compounds work his abs just fine”
>If it’s all so easy then why isn’t it on the infographic?
Because the infographic was probably put together for second or third hand knowledge. The same way that "Starting Strength" is memed as just 5x5 with none of the nuances of the actual program.
>Sure it’s easy to throw in a couple of ab and Arm isolations but some guy is gonna read this thing and then wonder after 6 months why his arms are so small and he has no abs especially after some lardass on Reddit probably told him that “compounds work his abs just fine”
Most people (on here at least, idk about reddit since I'm not a chud) will tell anyone asking about beginner LPs to throw in isolations at the end. Same when recommending them to newbies in qtddtot. Some variant of 'just do SS/SL/GSLP with some curls and abs at the end' is probably the most common response
Depends on what your goals are
>mix of strength & aesthetics
GSLP+daily pushups & pullups+2-3 isolations of your choice per workout
John Meadows (PBUH) had a 3 day novice hypertrophy program called baby groot that I think is still free to access
Holy shit you dyels make me sick. You don’t have an an „arm day“ if you have 13 inch arms. You might think you do because you are doing 3 different curl variations, but it’s really just a DYEL day.
Out of all the meme powerlifting grooming beginner routines it's the best one though the book is filled, absolutely FILLED with useless "addon" crossfit shit.
See, people like you need to stop talking
Post your editor
What should I do instead, if I can only lift 3 days a week? No point doing anything else than full body and every 3 day fullbody program I find online is more or less powerlifting one
Do hybrid split like
Friday: full body
Every muscle gets trained 2x week
What if I was hoping for 4x a week?
I throw in a run or two as well but I don't think that's too much. Might take up bouldering instead of a weight day
If 3 days gives you results, start there. Once you start needing more work to progress, you can add a 4th day. Versus starting at 4 and then having to jump up to 5 when you don't have enough time to get everything done in 4 workouts
But there's nothing wrong with doing other shit on top of lifting as long as you manage recovery.
It's still the perfect beginner routine
Honestly you can keep using it indefinitely too, doing 2x5 1xF for the big compounds followed by some accessories is literally everything 99% of recreational lifters will ever need
You don't need those niche and meme advanced routine unless you're a powershart trying to break past 1/2/3/4
Don't listen to brosplits shills, roidtrannies are never good source of information
>rest 4-6 min between the main sets
Why are you only squatting 2x/wk
Why is every set amrap for beginners
shit doesnt make sense, amrap is unnecessary for the stimulus required compared to standard 3x5
Meanwhile squats and legs are gonna fall behind only lifting 2x/wk (its a fucking beginner program if you cant squat and deadlift on the same day you arent even trying)
>blessed illiterate retard
It's not every set, silly. Just the last of each exercise.
there's still no substantive justification in a beginner program where you achieve the stimulus required for muscular growth to reach a 5lb increment every workout on 3x5
"Cause i like amrap" sure but mostly just risks over-exertion in beginners with low work capacity and risks compromising the 5lb increment you otherwise reach. Plus if it's ever more than 6-7 reps it indicates your starting weight was prolly too low anyways
OR it could be a tool to account for having better/worse days. On a great day you could maybe rep out 8 or 9 reps with a certain weight, so why stop at 5? And on another day where you're feeling a bit off you maybe just get out your 5 reps in the AMRAP set and still progress the next time you do the exercise.
Cause you're already meant to be a at max capacity
If you're doing 8-9 reps you werent doing proper intensity for the previous two sets
This and it turns resets into periodization
>grinding out 3x5
>miss a rep 2 workouts in a row
>easier & higher volume workouts since the AMRAP will be in the 6-10 range
>hit rep PRs while working back up to a strength PR
vs a strict 3x5
>stall at same plateau as before
Unless fatigue was the only thing holding you back the SS/SL method for managing resets won't get you anywhere
Beginners don't know what max capacity is. When they actually butt up against it is when LPs are usually over for them. The amraps and smaller weight jumps vs SS/SL let them milk the beginner period for longer
How many fucking deloads does a beginner lifter need
Eat more calories eat more protein. A new trainee can reasonably reach intermediate without need for any deloads
It’s not supposed to be a program for absolute beginners. That’s why it includes microplates and amraps. You would go from SS or stronglifts to this
this didn't give me any results. Wasted my time with it.
If 3x5 doesn't work for you try 3x8-10
It gets mogged by 5/3/1.
One is a beginner program, the other one is for advanced lifters. Doing a beginner routine as advanced lifter is retarded, doing a advanced routine as beginner is retarded, comparing them is retarded and you are retarded
5/3/1 in itself is pretty gay, you take the progression, bastardize it and apply it into your own routine. Author has a fetishization with doing as little as possible, I guess that is cool but it's not the mentality that applies to 90% of everyone posting here.
I've been doing this for like 2 months now, when should I swap to a different program? I'm skelly mode so I don't think I will need to deload anytime soon since my lifts started off so low
You swap when the progression stops. You have a lot more way to go my friend.
Switch to PPL immediately.
Should I switch to Greyskull? (I've done SS for two months.)
Also is the Phrak or IST version better?
The one in the OP (/fit/) seems nice, but I'm a beginner at this.
You should maintain adherence to a training program until you reach its natural end. Program-switching all the time prevents your body from benefitting from the adaptations of long-term adherence.
The book version is the best version.
I did it with chin ups and push up ladders every workout + an accessory for arms and another for rear delts.
Imagine thinking you can get big and strong by only lifting 3 times a week.
Maybe it's because I'm a DYEL at a globogym but I'm too self conscious to do any BB exercise except benching.
Literally no one does them, ever. I've been training for 4 months now and have literally not seen anyone perform a deadlift, or OHP, EVER. I've seen maybe a dozen people squat so far (usually the power rack is empty) and occasionally someone benching, but that's it.
Most buff dudes do cable crossover for chest, DB OHP, lat raises or shoulder press for shoulders (but also those I see infrequently, I guess most people just ignore shoulders?) and seated cable rows for back.
>Caring what other patrons do at a Globogym
Browsing IST makes it seem garden gnome the only way to get bigger or stronger is by using barbells. As always, IST is dead wrong because there are so many ways to build muscles. Hell, you could build a respectable physique with machines only if programmed correctly.
Here's some advice: do the exercises that you enjoy doing. The only thing that matters is consistency. The best routine is the one you actually do for months at a time. Now go and lift, son. You're gonna make it.
you are pathetic.
what accessories do you guys add to gslp?
what do i do if i want more deadlifting practice than just the 1x5 every week?
>what do i do if i want more deadlifting practice than just the 1x5 every week?
You should be practicing while warming up. Or do 3x5. Or add a ligth variation on squat days.
GSLP is pretty much intuition.
>what accessories do you guys add to gslp?
I ran it with the frequency pushups & chins, then superset curls & tricep extensions after the Monday & Friday workouts.
>what do i do if i want more deadlifting practice than just the 1x5 every week?
Do 3x5 and do it before your press on DL day. Its a lift that should be hit as fresh as possible. You can also rotate it the same way you do presses (so one week is DL Monday & Friday, the next is DL Wednesday).
Or if you really want to chase DL numbers don't rotate it out. Lock it in as your day 1 and day 3 lower body compound, just realize your squat will suffer a bit
What font is that? I need it.
It isn't, but you can do more. 6 sets of curls a week, why? No sets of direct triceps work either.
I do the typical % progressions on an upper/lower split for OHP/Bench/Squat. Diddly is on the backburner because I just don't care, I still do it and RDL's but never max effort.
I still manage to throw in back and arms/delts x3 a week, and just more volume in general with compounds at higher reps/lower %'s. Really no reason not to.
it's fine, i modified it to run sets of 8 instead of 5, added lat raises, db incline flys, lat pulldowns, planks and calf raises. also pull-ups on b-days, and moved deadlift to 1x8, 1x8+ every set instead of just once a week, the fuck is that weak shit. otherwise it's fine.
That is a 6-week beginner program.
It will teach you to lift regularly, do proper form, and respect rest.
After that, you can jump on a Bodybuilder or Powerlifter Routine.
In my personal opinion, you should probably do this routine until you are cut and start a year-long powerlifter routine on bulk.
It’s not. Who the fuck said it is. No one.
It’s an excellent beginner program, emphasizes upper body over lower body so you get the benefits of rapid progressive overload which is the most important thing for noobs, without the SS T Rex legs.
It is customizable to add more volume to the dipshit complainin about not enough curls or whatever.
Also emphasizes chins which are god tier back developer.
Skip the neck work though that shit is dumb as fuck.
I ran it consistently with minor variations for 3 months and 15 rep compounds put on mass like nothing else
picrel is the new hotness until somebody updates it again
>rows and deadlifts for a beginner on the same day
this is pretty much my go to workout last 2 years, except i do pullups not chinups and i do everything 5x5 with no amraps
i kinda want to change it up, im thinking something higher rep, but everything i tried kinda sucks and i end up doing another 6 months of this
Thanks, I'm saving this one for future reference.
It's just a pointless tweak of SS and the guy behind it is a fat, roided, white trash retard.
>and the guy behind it is a fat, roided, white trash retard
but enough about rippetits
Would switching over to pic related on the right be better? The leg volume seems low for meaty legs
Good timing on this thread, I've been running GSLP + accessories since the start of Jan, my typical workouts look something like this:
BB Row 3x5+
Incline DB press 3-4x8-12
Seated cable rows 3-4x8x12
Whatever tricep ex I feel like doing 3-4x8-12
Dead hangs + leg raises 3xFailure (raising legs for the whole dead hang
Lat pulldowns, holding bar like chinups 3x5+ HEAVY - Too weak for chins at first, can now do a set of 3-5 so will swap these soon
Deadlift 1x5+ at max weight, 2 or 3 sets prior slowly increasing weight until working set
Bicep curls 3-4x8-12
Calf raises 3-4x8-12
KB farmer walks
Some ab exercises
Current lift stats:
Conversions are rough for the non metric spergs. Been thinking of transitioning to a 4/5 day workout as I love being in the gym and feel like I could handle more volume, anyone else have experience switching to a different routine after GSLP? Also feel free to shred my routine and stats it motivates me more.
I feel like you're already doing a lot of trash volume for a beginner. Stick to the basic program plus one or two accessories and really go hard on them. Get those numbers up before adding all this stuff.
It's not? Do gslp for a year properly and make crazy gains then you can switch to whatever PPL bodybuilding program you want.
I asked the same thing two days ago and got 5 replies saying it's a shit routine without any explanation whatsoever.
Anyone got a link to the Baby Groot pdf, or what the routine is?