Best workout programme

[LilJojo]

Whats the best beginner workout programme for gaining muscle? 4-6 days a week

 

[Deleted member 1507]

PPLx2
Focus on bench, deadlift and squat. Add 3-4 exercices for each day.

 

[Deleted member 8699]

Whats the best beginner workout programme for gaining muscle? 4-6 days a week

everything thats 5x5 or 3x5 and contains the main lifts plus some accessories such as curls and facepulls

 

[Deleted member 8699]

PPLx2
Focus on bench, deadlift and squat. Add 3-4 exercices for each day.

thats more of an intermediate program tbf

 

[Deleted member 1507]

thats more of an intermediate program tbf

That's why he should focus on the big 3 first. He can add more exercises once he feels more comfortable.

 

[LilJojo]

everything thats 5x5 or 3x5 and contains the main lifts plus some accessories such as curls and facepulls

Main lifts such as squat,deadlift and bench press? I might do the jason blaha 2.0 programme but with 5x5 instead of 3x5 and 5 days a week instead of 3

 

[Deleted member 8699]

Main lifts such as squat,deadlift and bench press? I might do the jason blaha 2.0 programme but with 5x5 instead of 3x5 and 5 days a week instead of 3

dont do it 5 days a week
youll need some time to recover and blahas program is really time consuming

>b-b-but niggerjew your low t if u dont train 10 days a week

no. muscle recovery and tendonitis are as real as they get

 

[Deleted member 8699]

aim for 3-4 days per week. you can do HIIT on resting days. or running

i personally love running and walking... if i could, i would walk and run for the whole day

 

[LilJojo]

dont do it 5 days a week
youll need some time to recover and blahas program is really time consuming

>b-b-but niggerjew your low t if u dont train 10 days a week

no. muscle recovery and tendonitis are as real as they get

Is it good for beginners? Also 3.5 minutes rest betweeb each set seems too much tbh

 

[Deleted member 8699]

Main lifts such as squat,deadlift and bench press? I might do the jason blaha 2.0 programme but with 5x5 instead of 3x5 and 5 days a week instead of 3

main lifts are squat, bench, deadlift and ohp.
the best accessories are facepulls, bicep curls, dips, pullups and some other accessories for your weak muscle groups

 

[Deleted member 8699]

Is it good for beginners? Also 3.5 minutes rest betweeb each set seems too much tbh

i never took that much of a rest when i was doing it tbf.....
and yes you will make insane strength gains whole doing it
if you are dyel tier you can literally recomp at this phase

 

[Deleted member 6573]

PPL > nSuns

 

[LilJojo]

i never took that much of a rest when i was doing it tbf.....
and yes you will make insane strength gains whole doing it
if you are dyel tier you can literally recomp at this phase

Thanks but what is dyel?

 

[Deleted member 8699]

Thanks but what is dyel?

like a weak person, someone who hasnt lifted
dyel = do u even lift

 

[Dutcher]

A

like a weak person, someone who hasnt lifted
dyel = do u even lift

Can you recommend sources for a beginner? Including forms, program and nutrition. There is so much BS out there

 

[Deleted member 8699]

also focus on form. if u havent lifted youll find it difficult at first to even lift the bar. start with the bar only st first. do as many sets as you need to reach PERFECT form

 

[LilJojo]

A

Can you recommend sources for a beginner? Including forms, program and nutrition. There is so much BS out there

Joe fazer

 

[Deleted member 8699]

A

Can you recommend sources for a beginner? Including forms, program and nutrition. There is so much BS out there

for form: there are many channels there who cover this. ive found brian alsruhe, jeremy ethier, jeff nippard and alan thrall's channels extremely useful. alsruhe will show you tricks to brace and to make your lifts skyrocet. ethier and nippard cover form and how to correct muscle imbalances. thrall used to be a SS coach and id suggest watching his vids with a grain of salt. still, he has good vids about form and how NOT to fuck up your lifts.

for dieting: just dont make it too complicated. ppl like jeff cavaliere cope with too much useless shit. also @copingvolcel has very good posts on disting and exercise so be sure to check him

program: dont think too much about it
complete beginner and novice: 3x5 or 5x5
intermediate: PPL
its important that YOU DO SOMETHING and as a beginner everything that pumps u (calisthenics included) will make u look good

 

[Dutcher]

Joe fazer

Is he legit?

 

[Deleted member 8699]

Joe fazer

that kid has and will put a fuck ton of fat if he keeps dieting like a dumbass.
hes a good youtuber dont get me wrong, but fell for the hardgainer meme.
also hes lifefuel for framecels and horse facedcels jfl

 

[LilJojo]

Is he legit?

He's more like of an casual guy but I have learned many things from his channel

 

[Deleted member 8699]

Is he legit?

him? yeah
that manlet jack who got featured in his video? no hes a roidcuck

 

[LilJojo]

that kid has and will put a fuck ton of fat if he keeps dieting like a dumbass.
hes a good youtuber dont get me wrong, but fell for the hardgainer meme.
also hes lifefuel for framecels and horse facedcels jfl

Felt ya on the last sentence

 

[Dutcher]

for form: there are many channels there who cover this. ive found brian alsruhe, jeremy ethier, jeff nippard and alan thrall's channels extremely useful. alsruhe will show you tricks to brace and to make your lifts skyrocet. ethier and nippard cover form and how to correct muscle imbalances. thrall used to be a SS coach and id suggest watching his vids with a grain of salt. still, he has good vids about form and how NOT to fuck up your lifts.

for dieting: just dont make it too complicated. ppl like jeff cavaliere cope with too much useless shit. also @copingvolcel has very good posts on disting and exercise so be sure to check him

program: dont think too much about it
complete beginner and novice: 3x5 or 5x5
intermediate: PPL
its important that YOU DO SOMETHING and as a beginner everything that pumps u (calisthenics included) will make u look good

How do I balance between strength and aesthetics. I feel like all the hardcore gym bros who did lifts look like slobs next to the rats who do only aesthetics. Also I’m kinda afraid of getting injured from deadlifts/squats

 

[LilJojo]

him? yeah
that manlet jack who got featured in his video? no hes a roidcuck

He reached Joe's squat in 30 days

 

[Deleted member 8699]

How do I balance between strength and aesthetics. I feel like all the hardcore gym bros who did lifts look like slobs next to the rats who do only aesthetics. Also I’m kinda afraid of getting injured from deadlifts/squats

dont fall for the muh lifting for hypertrophy meme. that shit barely even works. if you want to look dyel but aesthetic as fuck do calisthenics. if you want a soft spot between the two do 5x5 while maintaining a low body fat. for strength only eat at a surplus and train like theres no tomorrow.

you will not get injured with good form. if you have some back problems use a belt. autistically watch every video on form u can get your hands on. film urself and send it to reddit to be judged.

form is the only thing that keeps you away from snap City

 

[Dutcher]

dont fall for the muh lifting for hypertrophy meme. that shit barely even works. if you want to look dyel but aesthetic as fuck do calisthenics. if you want a soft spot between the two do 5x5 while maintaining a low body fat. for strength only eat at a surplus and train like theres no tomorrow.

you will not get injured with good form. if you have some back problems use a belt. autistically watch every video on form u can get your hands on. film urself and send it to reddit to be judged.

form is the only thing that keeps you away from snap City

Fuck thanks bro. So being a disgusting gym rat is useless right? Who is the number 1 guy for you with form?

 

[Deleted member 8699]

Fuck thanks bro. So being a disgusting gym rat is useless right? Who is the number 1 guy for you with form?

read my posts again and see for yourself why a number 1 guy doesnt exist and gymbroing isnt an exact science

 

[elfmaxx]

strong lifts

 

[LilJojo]

dont fall for the muh lifting for hypertrophy meme. that shit barely even works. if you want to look dyel but aesthetic as fuck do calisthenics. if you want a soft spot between the two do 5x5 while maintaining a low body fat. for strength only eat at a surplus and train like theres no tomorrow.

you will not get injured with good form. if you have some back problems use a belt. autistically watch every video on form u can get your hands on. film urself and send it to reddit to be judged.

form is the only thing that keeps you away from snap City

U can't gain muscle if u maintain bodyfat

 

[Deleted member 8699]

U can't gain muscle if u maintain bodyfat

if u are a complete beginner u can recomp

also im sure u greycel will take the best advice u can get, leave the forum, ascend in the meantime,and completely forget about us..........

thats what yall do

 

[LilJojo]

if u are a complete beginner u can recomp

also im sure u greycel will take the best advice u can get, leave the forum, ascend in the meantime,and completely forget about us..........

thats what yall do

That's the point of this forum

 

[randomuser2407]

for form: there are many channels there who cover this. ive found brian alsruhe, jeremy ethier, jeff nippard and alan thrall's channels extremely useful. alsruhe will show you tricks to brace and to make your lifts skyrocet. ethier and nippard cover form and how to correct muscle imbalances. thrall used to be a SS coach and id suggest watching his vids with a grain of salt. still, he has good vids about form and how NOT to fuck up your lifts.

for dieting: just dont make it too complicated. ppl like jeff cavaliere cope with too much useless shit. also @copingvolcel has very good posts on disting and exercise so be sure to check him

program: dont think too much about it
complete beginner and novice: 3x5 or 5x5
intermediate: PPL
its important that YOU DO SOMETHING and as a beginner everything that pumps u (calisthenics included) will make u look good

I've changed my stance on training since then. 3x5 and 5x5 are actually terrible programs for most people. An upper lower program is much better and you must make the program yourself. My current program is this:


Monday (Upper):

1 - Negative Chin-Ups 5xAMRAP

2 - Overhead Press 3x4-8

3 - Bench Press 3x4-8

4 - Pendlay Row 3x6-10

5 - Barbell Curl 3x6-10
Tricep Extension 3x8-12
Face Pulls 3x8-12

6 - Band Crunches 3x15


Tuesday (Lower):

1 - Negative Chin-Ups 5xAMRAP

2 - Squat 3x4-8

3 - Squat 2x9-13

4 - Deadlift 3x6-10

5 - Band Crunches 3x15


Thursday (Upper):

1 - Negative Chin-Ups 5xAMRAP

2 - Bench Press 3x4-8

3 - Pendlay Row 3x6-10

4 - Overhead Press 3x8-12

5 - Tricep Extension 4x6-10
Barbell Curls 3x6-10
Face Pulls 3x8-12

6 - Band Crunches 3x15


Friday (Lower):

1 - Negative Chin-Ups 5xAMRAP

2 - Deadlift 3x2-5

3 - Sumo Deadlift 3x2-5

4 - Squat 3x4-8

5 - Band Crunches 3x15


Saturday (Arms):

1 - Negative Chin-Ups 5xAMRAP

2 - Overhead Press 3x6-10

3 - Bench Press 3x6-10

4 - Pendlay Row 3x8-12

5 - Barbell Curls 4x8-12
Tricep Extension 4x6-10

6 - Face Pulls 3x8-12
Band Crunches 3x15



Exercises that are grouped together are supersets, everything else is given enough rest since compound movements need a lot of rest but isolation exercises do not.

I put negative chin ups at the beginning because I can do only 2 chin ups, but when I'll be able to do 8 chin ups, I'll remove a bit of volume in order to do weighted chin ups in a specific rep range.

 

[Deleted member 8699]

I've changed my stance on training since then. 3x5 and 5x5 are actually terrible programs for most people. An upper lower program is much better and you must make the program yourself. My current program is this:


Monday (Upper):

1 - Negative Chin-Ups 5xAMRAP

2 - Overhead Press 3x4-8

3 - Bench Press 3x4-8

4 - Pendlay Row 3x6-10

5 - Barbell Curl 3x6-10
Tricep Extension 3x8-12
Face Pulls 3x8-12

6 - Band Crunches 3x15


Tuesday (Lower):

1 - Negative Chin-Ups 5xAMRAP

2 - Squat 3x4-8

3 - Squat 2x9-13

4 - Deadlift 3x6-10

5 - Band Crunches 3x15


Thursday (Upper):

1 - Negative Chin-Ups 5xAMRAP

2 - Bench Press 3x4-8

3 - Pendlay Row 3x6-10

4 - Overhead Press 3x8-12

5 - Tricep Extension 4x6-10
Barbell Curls 3x6-10
Face Pulls 3x8-12

6 - Band Crunches 3x15


Friday (Lower):

1 - Negative Chin-Ups 5xAMRAP

2 - Deadlift 3x2-5

3 - Sumo Deadlift 3x2-5

4 - Squat 3x4-8

5 - Band Crunches 3x15


Saturday (Arms):

1 - Negative Chin-Ups 5xAMRAP

2 - Overhead Press 3x6-10

3 - Bench Press 3x6-10

4 - Pendlay Row 3x8-12

5 - Barbell Curls 4x8-12
Tricep Extension 4x6-10

6 - Face Pulls 3x8-12
Band Crunches 3x15



Exercises that are grouped together are supersets, everything else is given enough rest since compound movements need a lot of rest but isolation exercises do not.

I put negative chin ups at the beginning because I can do only 2 chin ups, but when I'll be able to do 8 chin ups, I'll remove a bit of volume in order to do weighted chin ups in a specific rep range.

and why are 5x5 or 3x5 terrible? i legit cant grasp it

 

[AlmostPerfect]

Whats the best beginner workout programme for gaining muscle? 4-6 days a week

Experience and science concludes that hitting each muscle group twice a week is better than once a week so remember that.
Put a lot of work into your shoulders, hitting them from all angles, upper chest, neck and traps.

 

[ConspiracyTheory]

I really like MAX Muscle Plan by Brad Schoenfeld. He may be the only exercise physiology PhD to write a book on lifting.
There is a second version coming out in 2021 with updated programs based on the latest science.

 

[randomuser2407]

and why are 5x5 or 3x5 terrible? i legit cant grasp it

Because 3x5 and 5x5 lack volume because you are forced to do less reps and higher weight and for most people, low volume (high weight low reps) will cause a lot of plateaus where you don't make any progress. The program that I use works for any level, you just have to adapt it to suit your needs. The reason why upper lower is better than full body is because by not training your entire body in one workout, you get to use more volume without burning your CNS which means you can still recover very well, and with higher volume, the muscles are worked a lot more so you make progress faster.

Many people claim that high reps low weight is for building muscle while low reps high weight are for building strength but that is actually false, both build strength and muscle but for most people, low volume training doesn't work, the only guys who make good progress on 3x5 and 5x5 are those who are genetically gifted.

 

[Deleted member 8699]

Because 3x5 and 5x5 lack volume because you are forced to do less reps and higher weight and for most people, low volume (high weight low reps) will cause a lot of plateaus where you don't make any progress. The program that I use works for any level, you just have to adapt it to suit your needs. The reason why upper lower is better than full body is because by not training your entire body in one workout, you get to use more volume without burning your CNS which means you can still recover very well, and with higher volume, the muscles are worked a lot more so you make progress faster.

Many people claim that high reps low weight is for building muscle while low reps high weight are for building strength but that is actually false, both build strength and muscle but for most people, low volume training doesn't work, the only guys who make good progress on 3x5 and 5x5 are those who are genetically gifted.

Einstein tier post gj

 

[Deleted member 8699]

Because 3x5 and 5x5 lack volume because you are forced to do less reps and higher weight and for most people, low volume (high weight low reps) will cause a lot of plateaus where you don't make any progress. The program that I use works for any level, you just have to adapt it to suit your needs. The reason why upper lower is better than full body is because by not training your entire body in one workout, you get to use more volume without burning your CNS which means you can still recover very well, and with higher volume, the muscles are worked a lot more so you make progress faster.

Many people claim that high reps low weight is for building muscle while low reps high weight are for building strength but that is actually false, both build strength and muscle but for most people, low volume training doesn't work, the only guys who make good progress on 3x5 and 5x5 are those who are genetically gifted.

Einstein tier post gj

 

[thecel]

and why are 5x5 or 3x5 terrible? i legit cant grasp it

Natural Hypertrophy (YouTuber with 10+ years of lifting experience) criticizes novice programs because their static sets-and-reps schemes have these 2 major problems:

• In order to hit 5 reps for 5 sets in a row with the same weight, you have to “take it easy” on the earlier sets so that you can still make it to 5 on the last set.
• The static rep count of 5, when the only thing the lifter can change is the weight, quickly leads to plateaus when they cannot add 5 pounds to the bar and still do the same 5x5 sets and reps.

Solution is to use evolving rep ranges instead of a fixed 5-rep target. Evolving rep ranges is what I use. But according to you, I should just do 5x5. Even though it’s an ass way to train.