Anyone here do SL5x5? Would you suggest it? Have you seen any visible gains being on it? What's your diet like?

Not enough volume and too much leg work.

I did SL for many years and I don't recommend it. I don't even know why I did it, it's not a good strength training program and the entire point of the program is that the brainlet who made it claims the only way to gain muscle is by getting as strong as possible. It's a strength program for muscle building, so it's not good for strength or muscle building.
Now I am doing my own PPL routine that I change based on what I need to work on to make progress on the big compound movements and which muscles look too small.

Your routine should be constantly changing. There is no point in doing a bunch of squats if your abs are weak and you are barely feeling your legs because your abs can't support the weight. If this is the case you will be better off doing the leg press, weighted lunges and ab exercises, but programs like SL will just tell you to squat, so you will lower the weight and you will use the squat as a mediocre ab exercise and make zero progress on your legs until your abs get stronger.

SL is just retard SS

blackironbeast.com/starting-strength

Start with empty bar, 40kg for deadlifts

Do phase one for the first month, phase two the second month, then phase three for two months then phase four for two months

Add barbell curls, lying tricep extensions and seated cable rows. 5*10 each

Increase the curls and ltes by 2.5kg a week, cable rows by 2.5kg a week if you can or 5kg in two weeks if it's what you can do with the machine

Do SS instead, deadlifting +10-15 pounds every time and only alternating presses for as long as it feels okay, then you can start alternating the deadlift with the power clean and add chinups after cleans. If you can't do any chinups, consider doing lat pulldowns and losing weight until you can.
After alternating PC and deadlift for a while, you should come to a point where deadlifting 1.5x a week is too fatiguing, so you go ahead and alternate the deadlift and power clean on A and do chinups on B, like this, so that you deadlift once every 5 workouts.
>dead/chinups/PC/chinups/dead
If you feel like that's not enough, you can do deadlifts, chinups and power cleans on M/W/F, respectively.
Also make sure to be conservative with the weights you pick, you should be able to do every exercise for 5 solid reps with little technique deviation. You have enough time to increase the weight on the bar anyway.

I would recommend Greyskull LP for a beginner.

Attached: Phraks-Greyskull-LP.jpg (800x689, 151.49K)

Is progression per week or per workout?

What makes you suggest this over a 5x5 program? Is GS good for building muscle also? I definitely like the idea of something not based around just squatting.

It's shit, don't do that

umm... bros? I just started SL on monday but now I'm reconsidering. I'm pretty doughy (5'11", 215) but my upper body is far ahead of where SL has me starting (started with the bar on bench, although I got curious on monday and found I can do at least 1pl8 for reps). Should I be doing a PPL or maybe GSLP instead? I've never truly lifted in my life except for about a decade ago when I was 13, but I was a shrimp then and didn't take it seriously. Should I run SL for a month or two to get the basic compounds down or should I switch now before I waste too much time?

>SL has me starting (started with the bar on bench, although I got curious on monday and found I can do at least 1pl8 for reps).

Then add a plate instead of the normal progression, then keep progression as written.

So, I want to focus more on upper body (arms, chest/back, abs) but would like a full body beginner routine to follow. What's the best for that? I'm leaning more towards GSLP because it seems less squat focused than SL.

Why focus when you can do everything?

thoughts on this for a beginner?
thefitness.wiki/routines/r-fitness-basic-beginner-routine/

It's shit

Well, it's more so I want a good beginners full body that isn't so much focused on squats and I'll add accessories where I see fit.

Is phraks GSLP good for that?

Probably not

I also want something with a little bit of longevity for a beginner program that can maximize on noob gains for strength and aesthetics.

I have a feeling you're just a Negative Nancy.

GSLP is shit

>It's shit
>It's shit
>It's shit
>It's shit
Yas Forums Yas Forums
WOW THANKS, should I not do anything then?

No, you could do either Smolov or PH3
Either one is solid for your goals, it's up to you

forum.bodybuilding.com/showthread.php?t=169172473

This is better if you're a beginner (but not a complete beginner), otherwise progress is really slow.

I'd recommend it. I'm still doing it. You'll have some visible gains by your first deload. My diet isn't healthy but I make sure I eat enough and get lots of protein. I don't really count calories, I just stay away from junk food and sweet stuff. I'm trying to focus on getting my numbers up and then later I'll do a cut. You'll lose some body fat just by doing the program.

per workout

lmao stop trolling poor innocent people

Don't say that

Similar stats starting out. Give it a chance. See how your chest looks in a couple of months compared to right now.

I've been on it for 2.5 months or so. I'm getting WAY stronger, but gains aren't too visible at all really. My chest is slightly bigger, my legs are about the same (cyclist so they were muscly to begin with) and my back muscles seem slightly more defined. I've been doing curls and chinups as accessories because my arms feel like they're not getting much at all.

So yeah, it'll make you stronger and you'll feel stronger, but if you're after looks you might want to do a hypertrophy program.

Appreciate it. Would you recommend it over Phraks GSLP? How long have you been doing it? You said you noticed visible gains and cut some fat, but how much would you say?

I'd imagine what they'd be roughly the same deal for a beginner, eh?

>cyclist so they were muscly to begin with
Show those "juicy" Chris Vroom legs.

Cycling won't give gains beyond the bare minimum.

t. retard

He's a novice, don't blame him

>you might want to do a hypertrophy program.
such as...?

GVT

Show your legs then.

Road cyclists have twigs for legs.
Mountain bikers don't have decent legs either.
Any form of non-sprint simply does not build legs unless you base your standards on marathon runners.

Only exception is the track sprint, which is an event about as long as a normal sprint.
And those athletes incorporate a ton of leg work to achieve those legs.

GVT is a little excessive if you're clean.
5-6 sets x 10 reps is plenty. (And still very high volume)

aaaaaaaaaaaaaaaaaaa
i can't do this anymore

Maybe he's dirty

OP here. What about this for a beginner program mix of SL and GSLP for strength and hypertrophy?

>Routine A
5×5 Bench Press
5×5 DB Rows
3×5 Squats
5×10 Light DB Press
3min Planks

>Routine B
5×5 OHP
5×5 BB Rows
1×5 Deadlift
5×10 Light DB Press
3min Planks

- Add 2.5lb to any upper body if no failure
- Add 5lb lower body if no failure

Seems like a simple full body alternating routine with some accessories for a little more chest activation. Also, I know I row on both days, but I can't do chin ups yet and I screwed up my shoulder recently.

Will this get me anywhere or am I just playing fitness trainer here? I mainly wanna look good but also gain strength.

I will post my unshaven legs and you'll laugh at me because, even though my legs are bigger than most people who've been on stronglifts for 3 months, I don't somehow have massive hulk legs that look like they could press 300kg. So let's save the predictable scenario where you pat yourself on the back for winning an imaginary argument and stop posting here.

Why would you do this dumb crap over any other tried and tested novice routine?
Jesus

Oh yes, those thick juicy cycling legs.
How do they not confuse you with Tom Platz all the time?
How do you even find pants that fit?

God damn, just look at them.

Attached: tom platz.jpg (628x400, 20.44K)

You must be a devil with the ladies with that quick wit, user. Faggot.

Because no one will give me a direct answer and also it's just a mix of SL and Phraks GSLP with some accessories added.

What do you need a direct answer for?
Stick to a regular novice program and that's it. There's no need to overcomplicate this shit.

I'm not really familiar with that program so I don't know. I've been doing SL for about 4 months. I can't say how many pounds of body fat I lost but I can say I'm heavier yet I look slimmer. My shoulders, traps and chest are a lot more noticeable. Quads too.

I was like you before I went with SL. Trying to figure out which program is the perfect one that will do X,Y and Z. SL will get you strong. The volume will put some mass on you and it will kick your ass. Don't expect to look like you're about to enter a show. If strength isn't important to you then just do something that is more mass focused but personally I would get strong first. I know how you feel. I want to look like a god right now too but it will come in time. Focus on getting strong and getting your form down. Learning form actually takes some time. You don't just get it down in one or two workouts. Also if you're not wanting to squat 3x a week, you can get away with twice a week.

If I'm more focused on wanting to put on mass, should I start a novice hypertrophy routine or will a beginner routine like SL5X5 or GSLP do about the same thing for me?

It doesn't really make a difference, it's up to you.
And SS is 3x5.

I appreciate the lengthy response, user. I definitely would like to add some strength, but in truth, I crash dieted and lost like over 200lb and look sorta like a bag of wet dog crap right now and also want to fix my body so it looks at least presentable. Not even necessarily godly or show-ready or even muscular. Just average, maybe or a little better than average.

As in, it actually doesn't make a difference which I choose as long as I'm doing something?

Pretty much

Skip the SS/SL shit and just start with PPL. Do what suggested

I'm limited to just a few dumbbells and a barbell right now. No gym.