Thread 76586836

Is this too much for a beginner? Six weeks in and I thought I was making progress, but I regressed hard today. I don't think I'm recovering enough. My main goal is muscle growth, and I'm not sure how important "building a base of strength" is important to optimise that, getting mixed messages from every opinionated faggot involved in this homo past time.

165lbs 6'1"

Bench: 110lbs
Squat: 143.3lbs
OHP: 88lbs but regressed to 77lbs
Deadlift: 176lbs
Row: 93.6lbs

>>76586836 (OP)
It's fine just eat more

Stop going to failure if you’re training your whole body twice a week. Just focus on putting weight on the bar while maintaining good form.

Switch to 3-4 days a week with a rest day in between.
Your muscles grow during rest and doing two days in a row is just working harder for less gains.

Also program in some external rotation to shore up your shoulder stability.

>>76586838
I'm coming from being a skinny fat so I'm trying my best to eat as much as I can without puking it up. Do you think 0.7-1g / lbs is enough protein or should I be eating more?

>>76586841
Do you think I should drop the fourth set then? When I don't go to failure I don't feel as exhausted as I think I should be. Are you saying the advice I hear from people like Shoenfield that going to failure is best for muscle growth won't work for me?

>>76586842
Does it not matter that I'm training different muscle groups on each day? I'd like to train four days a week, but I don't know if AxBxAxB with be enough of a rest period, I thought you need over 48hrs to fully recover

Thats a good program. You can pretty much just do that program until you are massive. If you do hit a point where you feel like your central nervous system is cooked then take an extra day off its not something to be super worried about. You will know if you are fucked.

>>76586859
That's plenty of protein. Just make sure you're eating at a calorie surplus of about 250-500

>>76586879
Ultimately longer rest periods are dependent on how heavy you are lifting.
But I can tell you 24 hours is not enough.

>>76586836 (OP)
Looks good, but A should be the pull day. You need more improvement with pulling, and you're better off working the pulling muscles before the pushing muscles.

>>76586836 (OP)
You are a beginner and know nothing. Repeat after me: "I do not know better than the greats." After you've done that we can ditch your program and move on to the old and trusted Starting Strength. Make sure to read the book.
>b-but muscle growth
You need strength to grow muscle. Doing your hypertrophy with small weights isn't going to do much. Spend a year doing basic powerlifting training without junk volume and efficiently getting the easy gains out of the way, and then you can become a bodybuilder.

And to the other fine gentlemen in this thread: what are we doing? 11 posts and nobody has pointed out the 3x5 deadlift yet.

>>76587368
I love how every SS fundamentalist is always an obnoxious cunt who turns everyone off the program with their obnoxious personality, treating it like an unquestionable religious cult

>>76587436
I'd rather be right and obnoxious than wrong and "friendly". If a stranger telling you how it is turns you off and scares you away from making the easiest and fastest gains you'll ever make, then that's your problem.

>>76587463
You're such a badass, dude

.

>>76587368
SS is lower body biased and has no bicep isolations, so it's far from ideal for what most lifters want.
>buh it says starting strength dont do it forever
There's about 0 reason to wait to train what you want to improve.

>>76586836 (OP)
>Deadlift 3x5
Why do you dyels think you can just pull a routine out of your ass and refuse to follow the tried and true routines that have already been written for you?

>>76586836 (OP)
I will never train 2 days in a row. Every other day or 2 rest days is fine too.
>>76586869
I'd rather treat the 3rd set of the 3x8-12 as the failure set. As long as you are progressing in weight it doesn't matter.

>>76589217
1x5 just doesn't feel like enough

>>76589912
And this is why you're the dyel. No, you are not special. You do not have some hidden knowledge. If you want to make progress you do a set of five and that's it. You'll understand why after you've progressed a bit.

>>76586836 (OP)
personally I dislike squatting and deadlifting only 1 day apart. too much overlapping fatigue bottlenecks with not enough time to recover. if you want to work out 4 days a week, consider doing:

>Mon: Full body
>Tue: x
>Wed: Full body
>Thu: x
>Fri: Push
>Sat: Pull + legs
>Sun: x

>>76587368
this.
Any true man's goal is to grow an ass so big you start getting compliments from homosexuals.
SS is the only way

>>76590021
>No, you are not special. You do not have some hidden knowledge
The fact that you typed this is the reason why I don't take SS fundamentalists seriously. I'm just being honest. I'm obviously a beginner, and I aware my knowledge is limited otherwise I wouldn't be making this thread.

I will tell you, though. I deadlifted 80kg and could not for the life of me do a second set with the same weight, so you're right. I'll have to do one set from now on, since it's primarily a strength lift. But I doubt I could've reached 80kg doing 1x5 for six weeks from the weight I started with.

>You'll understand why after you've progressed a bit
Isn't it common knowledge that progression in strength is different from progression in muscle mass?

>>76591569
You're acting as if you're being sold some lifestyle, when in reality it's a very simple progression scheme that ensures that you get the most gains as quickly as possible. Novice programming has long been solved. Feel free to check out /cbt/ if you want to know what dyel strength bodybuilding gets you.
>But I doubt I could've reached 80kg doing 1x5 for six weeks from the weight I started with.
Of course you could. It would have gone even faster -- like 4 sessions -- because you wouldn't have fatigued yourself with all the extra junk volume.

You're free to take advice from the people who didn't even point out your AB 3x5 deadlift after 3x8 rows--people that don't lift and have never had to recover. I don't care. If anything I'd prefer that you spin your wheels, because that way we get more fun threads on this board.

>>76591607
>3x5 deadlift after 3x8 rows
I do the rows after the deadlifts, does that make any difference

>>76591607
why not lifting instead of doing SS

>>76586836 (OP)
Don't worry about the optimal way, it's individual and you'll waste a lot of time. This is too much volume though, pick 4 lifts a day. If you like these lifts, I'd split it up like squat+bench, deadlift+pulldown, press, row. Those combos won't hurt each other too much.
I personally like SS so I'm biased, but 3x5 for compounds will probably work better. If you only care about size, do RDLs for 3x5. SS anon is right that's it's too much for conventional

bump

My recommendations.
- Switch the volume to 8x3 for the compound lifts (OHP, Bench, DL, Squat). This limits fatigue/burnout and guarantees perfect form on each rep.
- Add a 3rd workout day consists only of OHP and bicep/tricep exercises. Doing bench and OHP on the same day will overtrain your front shoulders.

>>76586836 (OP)
>don't think I'm recovering enough.
Don't neglect recovery my nigga, I came back way stronger after about a week off (while doing some minor labor, but still)

>>76593944
>Don't neglect recovery
The absolute state of /fit/