5x5?1x5?3x8?
25524
5x5 but the first 4 sets are progressively heavier warmups
>>74758011depends on your goals
>>74758016like i fucking know i usually do 3x8 but i cba those are so tiring
>>7475801110x1. Much easier to concentrate on perfect form doing singles.
>>74758014That's called 1x5.
>>74758014Based 5/3/1 SSL enjoyer
>>74758014>>74758091Actually I misread the post. That’s not 5/3/1 SSL. You’re gonna need more working sets if your first four sets are just warmups imo
3x10t. newfag
>>747580118x12If you aren't breathing heavy get the fuck off the gym floor
1x20 gpp
>>74758026Warmup 1x8 @ 60%, 1x8 @ 80%, then 2x8-16 @ working weight for specific objective.I also do an antagonistic upper/lower a/b compound/iso superset 8x8 split four days a week once a year.I just love 8 repes and don't know why.My go to though in a pinch is just 2x8 clean-jerk ohp and blockpull deadlift. Done in about 20 minutes.
>>74758157>2x8-16 @ working weight for specific objective.back strain
>>74758011Well that depends on the rest of your program silly!
>>747589984x8
>>74758011anything more than singles or doubles, maybe triples, seems more trouble than it's worth, as you probably won't be able to do the whole set on a single bracing breath. also, it's a multiphase strength exercise more suitable for lower reps in the first place
>>74758014Same here, that's pretty much what I do with all my compound lifts. After the 5th set I'll repeat the 4th if I feel like it.
>>74758011deadlifts? 1x5
>>74758011Why stop at a certain number? Surely that's like leaving gains on the table. There is no way you can accurately tell before you lift it. Some days you feel stronger some days you feel weaker. The only thing that makes sense is to lift until you can't lift it anymore. Go to failure.
>>74760602>Go to failurethere's literally nothing that could demonstrate that training to failure has any benefits over stopping a few reps short of it, while there are many examples that could indicate the opposite is true, e.g. https://pubmed.ncbi.nlm.nih.gov/33343066/ and it only brings unnecessary fatigue. it's an especially bad idea for something like deadlifts, at best it will make you stall prematurely, at worst send you to snap city. it's only a good idea as a periodical check of what you're capable of, e.g. at the end of a mesocycle.
>>74758233>back strainHow so?
>>74758117>lifting is cardio
Been doing something along the lines of;2x3, 2x4, 1x5 with weights ramping down.
>>747580110x0 Sometimes I change it up though and do 10x0 or even 0x15. I like to hit a lot of 0 reps or 0 sets depending on the day. It keeps me fresh and avoids injury
>>74758011>5x5?>1x5?>3x8?Yes.
I do 1x5 once every two weeks. I'm at 6pl8 x 5. On the off weeks I rack pull 1 x 5.If you're weaker, just do 1x5 twice a week and move to once a week once you can't recover from it. It's all you need for diddly progression.
>>74758011Heavy triple and two/three backoffs at 80%, you're welcome.
>>74758011>straps0x0
>>74758011Pyramid. You slowly work up to weight while reducing the reps.
>>747580118x510x412x3
>>74758013Thanks, almost failed my maths class
>>74758011531+333333+
>>747580114x12
>>74758011I do 1x5 everyday, sometimes I do a few reps more and when I get to 8 reps and feel that I have some more reps in the tank, I increase the weight by 5kg next time. same for bench and pullups but I use 2.5kg jumps
>>74761746This is true, I've been hitting PRs deadlifting every two weeks
>>747580111x5 deadlifts per week on SS was the biggest meme imaginable.
>>74758117Sergepilled
>>74764483Are you running Pavels PttP? I've always had really good times with his routines.
>>74764511SS doesn't have once per weak deadlifts, it's 1.5x, like bench or OHP, and it's a very badly balanced program for the goals of 99% of people who run it
>>74764535I looked it up and you were right. I take it back. 1x5 @ 1.5x week alternating with powercleans is actually solid.
>>74764522yeah, after tweaking it to my needs. I usually do one or two lower rep sets with the same working weight as the warmup and sometimes add single sets of one or two accessories, like ab wheel, calves, curls, face pulls, depending on how I feel. I really like it so far
>>74760543You can breathe between reps you know
1x5 (with warmups) one week2x8 speed reps the next (at a lower weight)
15 12 10 8 6
>>74758011One set of 6-10 reps to failure.
i do 5 x 12 for every single lift
>>747580115x6
>>74758011GVT. 10×10. I changed mine up though. You're not supposed to get fatigued until like the last couple sets, i didn't like it, couldn't feel anything. So I basically start at maybe 80% of my 1rm, get as many sets of 10 in as I can, then do a drop set, and repeat until I have 10 sets done. It's nice because it lets me see more of my progress as I can get more sets of 10@80%1rm. Once I can do all 10 sets with smooth form, I go for a new PR then the process starts over with the new 80% until I can do that for 10×10
>>74765400>GVTMGVT is better than GVThttps://journals.lww.com/nsca-jscr/fulltext/2017/11000/effects_of_a_modified_german_volume_training.21.aspx
>>74760883This. And if you feel like you're not getting sufficiently close to failure, the answer is to add weight, not reps.
>>74761964>he lets his grip strength be the limiting factor on a posterior chain lift
8 sets of 3 reps. Guaranteed perfect form on each rep and limits fatigue.
I do 3x9 or 3x12 because I like multiples of 3
>Short duration>Limited measurement frequency>Measurement inconsistencies>Exercise selection omissions>Training intensity variations>Small sample size>Homogeneous sampleThat study is fucking garbage, but then again, most kinesiology studies suffer these issues. Still this one is particularly bad, especially because of the differences in 1rm%. Skews everything, also what's significant for a statistical study is only a p value of .05, so ultimately there was practically no fucking difference. Retards see the word 'significant' in a study and think they means the science is settled. You would need several thousand more of these studies for that to be the case.There's plenty of empirical observations supporting traditional GVT in professional circles. On top of that, I like traditional GVT because there's a more balanced focus between strength/hypertrophy/muscular endurance.>>74765513Also this. I have a thing for 10s. In fact I do 10×10 and instead of timing my rest period its 10 full breath cycles. 10 lifting breaths, 10 resting breaths.
>>74765620Meant to tag>>74765427
Does noone do singles nowadays? I do singles warming up to my main and just do 1x3
>>74765691nobody on this board except plg trains for strength anymore since the "leanpill" took over
>>74765400GVT fucked my quad tendon up on squats going 60% to the point the next day I could almost not move my leg due to the inflamation
FxF /thread
>>74765513>because I like multiples of 3based
>>747580114x4, unironically. Then 1 semi max rep.
>>747580113x3very heavybig rest
>>74764803it's still a chore, because I'd either have to stop touch and going mid set, catch a few breaths and rebrace, which turns it into something akin to a cluster, instead of a normal set, or take a breath and rebrace on the top of each rep, which prolongs the sets and makes it very hard not to use straps, which I hate.
>>74765033>1x5>2x8 speed reps the nextI really like it, even as a general training scheme, for other exercises too, but I'd personally use higher frequency, maybe one heavy and one speed workout throughout each week
>>74758011 3-4 reps is optimal for me. Overusing sets of 5 or more degrades my physical strength over time.
>>74767364>very heavy>big restthings like that always make me stall indefinitelly (and my strength sometimes even drops if I workout a bodypart only once a week), whereas very frequent training, nowhere near a RM, always gives me a new PR when I recheck it after some time
>>74768689same but im a weak dyel and im getting assgaped by 3pl8+, i shouldnt need programming with light session this fuckign early in my lifting journey right?
>>74758011On diddlys? 4*8-12 RDLs. Everything else is gay cope
>>74768832i dont do RDL i was talking about conventional
>>74768844Ditch it for RDLs. Conventional diddlys are gay cope.
>>74768822it definitely won't hurt. programming is not recommended to novices only because they usually progress too fast for that to matter, but if you aren't, a more structured progression will definitely be superior
>>74768861RDL isn't even a DEADlift and is a mediocre lift created when people tried to ineptly copy a famous weightlifter who was strengthening a specific portion of his clean and is now basically a partial stiff-legged deadlift, which is an actual deadlift and a much better lift
>>74758011I do:1 x 83 x 41 x 22 x 8I usually am almost spewing at the end.
>>74760883Isratel science kike detected. How’s your first year of lifting going faggot
>>74769274it's hilarious that you're braindead enough to only able to look at the world through your ecelebs and how retarded amebas like you started parroting the science meme (which were intended to mock presenting things that had nothing to do with actual science as some kind of scientific consensus, because they followed the current narrative, just like "vaccines" against corona viruses) and be completely oblivious to the irony. there's also 100% you are circumsized, because only a kike or their golem would try to ridicule actual problems jews are causing, by trowing it at basically anything.
>>74768954Yeah okay you havent done either, makes sense
>>74769449just because the ecelebs you watch try to paint is as a completely different movement, mostly as a cope for poor flexibility and not being able to go all the way down when moving the hips back with straight back, doesn't mean one isn't just half-repping the other and technically not even a deadlift exercise
>>74758107Starr 5x5 works
>>74758011Used to do 3x10 but now I do 3x8
Are deadlifts all I need for traps/forearms or do I actively need to train them separately?
>>747580112x5I did 3x5 for years and that second set really fatigues you to the point your final set is less weight than you would've been able to do unfatigued. I tried 1x5 and found the gains to be suboptimal. But 2x5 is a sweet spot between getting a warmup in and hitting the highest max possible, without too much effort or fatigue so it's quick to do and easy to recover from. Do a full body bodyweight warmup before your workout, I'm talking burpees, box jumps, boxing bag, etc not just fucking stretching.>>74758014You'll be fatigued as shit by the final set and your max will suck. This is the problem with high volume and yes 5x5 is a high volume routine designed for roidfags. Only your max set matters so just hit the highest failure set possible, and you achieve that by going into it with no fatigue.>>74758016This is also bullshit. There's an optimal range for weights, and the purpose of them is to bring failure sooner. Right around 5 is optimal as to not get injured. 8-10 is not causing failure soon enough to trigger the body to condition to load. This doesn't touch your myofibrils, it only bloats up the sacroplasm. It literally just makes tour muscles capable of holding more blood and water weight.
1x3 65/70% to warm up, then 1x5
>>74770156what should i do for a backoff set if at all?
>>74770380I did 1 set warmup, 1 set max, 1 set cooldown and rhe cooldown. Never gave a benefit. It did however have the negative effect of making me more fatigued going into my next workout. I dropped it and only focus on the maxes. I want to say 1 set works, but I've had noticeably better results with 2 sets, warming up around 60-70% of max. 1 set only maintains but 2 sets makes steady gains.I use weights only to stimulate strength gains. I do look great but I only consider it a side effect, and let's be honest any level of muscle looks good when lean so leanness is really what matters for looks not muscle mass. But the mass is coming in like never before as well as strength. Use weights for their purpose, to reach muscular failure quickly. That's all their for, any function or sport performance is going to come from doing that function or sport training specifically. The rest of my skills are developed in the boxing gym, climbing gym, or on the track. The reason I sought such a low volume routine was to have more energy to do all those, it just so happens to work better than every other routine I've tried. My body doesn't respond to 8-12 reps at all, only 1-5 but going below 3 on a 2x5 routine could lead to injury.
>>74769532No anon, its because I feel one in the target muscles and I dont feel the other. But please keep ranting about strawmen online
>>747580112x4-8 then upgrade weight and scale up
4x10
>>74758011Best thread up right now, not even being ironic.
>>74773174ok cool but i still dont know which one to doi'll stick to 3x6-8 i guess
>>747732042x5, if you really have volume fears 3x5 but do the max set in the middle and a volume set after. I'm telling you, once tou understand how much fatigue is sabotaging your failure/max sets and how important those sets are to growth, you're gonna come to the same conclusion i did. Volume is a waste of time, only your max set matters so don't sabotage it with fatigue.
>>74770113So in my anecdotal experience: I started (back in 2010) by never ever doing deadlifts because anons on here fear mongered me into never doing them, and also was told it was a waste of time to get shredded/aesthetic. My traps were weak and forearms looked like noodles, but I got good chest, shoulder, and bicep/tricep development. I posted my body on bb.com, got told I look weak, told them my routine and they told me to stop being a pussy and do deadlifts. I follow their advice, and suddenly everything starts filling in, including forearms and traps. I just start looking stronger and thicker.I don't think the deadlifts made me "bigger" necessarily, rather I think lifting a massive amount of weight and slamming it to the floor psychologically affects you in a way that all your lifts go up. Might be some pavlovian shit in effect, I don't know. But I'm a big believer that mindset is the difference between blasting through PRs and barely squeezing out 3 reps of what you usually rep out with.
>>74758011Warm up 1 8 reps @60%Warm up 2 5 reps @80Working set 1 5 reps @100Working set 2 5 reps@100Working set 3 5 reps @100Dimmel set 1 20 reps @40Dimmel set 2 20 reps @ 40
Why can I deadlift more with over/under grip when my right hand is under than the reverse, and how do I fix it?
>>74773969jerk off with the other hand
5÷0
>>74765466No I dont I use hook grip and chalk
>>74758013kek
>>74761964When is it okay to use straps? I’m at 295 lbs x 5 and I feel like my limit will come soon.
>>74775880I never had to use them for deadlift and I was pulling 3.5x bodyweight. But I just started using them for DB rows once I got to around 130. The heavier DBs have fatter grips and I just couldn't hold it in my little baby hands. In order for my back to keep getting stronger, I had to strap up to remove my grip limitations from the equation. You'll know when, it's when you've been trying for months to lift a certain weight and your grip is what's holding you back, and it's not adjusting or getting stronger. Your grip itself will be what's holding you back from further your PRs. You don't use straps just to use them, they're to exceed what your grip simply cannot grasp.If you're not at elite level lifts and struggling, you need grip specific exercises. I'm pulling 160x3 on 1 arm DB rows at 158 bodyweight, that's my excuse. My grip is strong it just can't keep up with my retard strength back.
