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  1. #1
    Registered User whd7524's Avatar
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    Need help with programming for bodybuilding

    I've done SL 5x5 for many months now just to get myself some basic strength. I was wondering what program would be recommended for beginners for bodybuilding. I understand bodybuilding is higher rep and about aesthetics, but I wasn't sure what programs there are out there for that stuff like how theres 5/3/1, SL 5x5, ICF, PHUL, ect for beginners strength.

    Edit: My age is not 49, idk why tf thats there.
    Last edited by whd7524; Yesterday at 05:42 PM.
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    Registered User rexfrommex's Avatar
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    run fierce 5 for as long as you can.


    also you need to read the stickies in the nutrition section because you physically need more food to gain mass
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  3. #3
    Registered User ChaseHartley's Avatar
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    Originally Posted by whd7524 View Post
    I've done SL 5x5 for many months now just to get myself some basic strength. I was wondering what program would be recommended for beginners for bodybuilding. I understand bodybuilding is higher rep and about aesthetics, but I wasn't sure what programs there are out there for that stuff like how theres 5/3/1, SL 5x5, ICF, PHUL, ect for beginners strength.

    Edit: My age is not 49, idk why tf thats there.
    I'd try a PPL split
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  4. #4
    Registered User BCPL's Avatar
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    Here’s what Id recommend, im doing it myself getting great results, take it or leave it...

    Id run a basic upper lower setup 4 days a week (eg: monday, tuesday, thursday, friday). Progress on big compound lifts in a moderate rep range. Finish off with some smaller movements if you want for higher reps. Take sets to rpe 8-9 not failure, progress conservatively take what is there and be consistent.
    Take your calorie surplus as seriously as you take your training.

    My template

    Lower Body
    Squat 3x5-8
    SLDL 3x5-8
    Lunges 3x8-12
    Ham Curls & Abs to finish

    Upper Body:
    Bench Press 3x5-8
    Weighted Pullups 3x5-8
    Overhead Press 3x5-8
    Seated Rows 3x8-12
    Triceps, Biceps & Delts to finish

    I either use micro plates and progress as long as im still in the rep range, or i start with a harder weight thats near the low end of the rep range and build to the higher end over time then make a bigger weight jump returning to the lower end of the rep range
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