Strong lifts program

Table of Contents1 Ivysuar 4-4-8 Program Overview2 Ivysaur 4-4-8 vs. Strong Lifts vs. Starting Strength3 Questions about Ivysaur 4-4-8?4 Ivysaur 4-4-8 Program Spreadsheet5 Ivysaur 4-4-8 Program Summary & Progression6 Tips for Running Ivysaur 4-4-8Ivysuar 4-4-8 Program OverviewInitially shared on Reddit’s /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to improve upon the foundation laid out by popular “sets of 5” novice lifting programs like Starting Strength and Strong Lifts.Graduates of the Ivysaur 4-4-8 program may be interested in checking out the Ivysaur Intermediate Aesthetic Workout Program for inducing muscular growth.Ivysaur 4-4-8 vs. Strong Lifts vs. Starting StrengthThe Ivysaur Beginner Program differs from Starting Strength and Strong Lifts in a few important ways:More bench press volume and frequencyMore deadlift volume and frequencyAMRAP sets to determine rate of progression instead of only using linear progression ratesSquatting 1-2x per week instead of 3x per weekMore direct bicep work via chin upsThe program takes advantage of the novice lifter’s ability to recover more quickly between workouts by turning the volume and frequency up a notch. This makes it a great option for “graduates” of the Strong Lifts or Starting Strength programs as well as lifters just getting started.Truthfully, if you’re a novice lifter, focus on eating, sleeping, and lifting. You’ll figure programming out along the way.Full program description, FAQ, comments, and sources.Questions about Ivysaur 4-4-8?Discuss Ivysaur 4-4-8 with other lifters on the Lift Vault Forum.8/3/20 Update: Just added starting weight calculation tab to make figuring out your 4×4 weight easier. Click to Copy: lvysaur 4-4-8 Program Spreadsheet - LiftVault.comIvysaur 4-4-8 Program Summary & ProgressionSee below for a handy cheat sheet on how to structure the Ivysaur beginner program and add weight after a successful week of hitting all prescribed reps.Tips for Running Ivysaur 4-4-8Here are a few pieces of advice from my experience running this program:Don’t start off the program too heavy. It ramps up very quickly. If you crank through the work really quickly and want to do extra work, do some accessories for lagging body parts. I did hammer curls, tricep extensions, and suitcase carries when I had time.When the intensity gets quite high and you’re at RPE 9.5 or 10 finishing a set, I’d recommend to start scaling the rep ranges down. I moved my 8 rep sets down to 5-6 reps per set and my 4 rep sets down to 2 reps per set. This let me continue running out the program for several more weeks before switching to a Heavy Light Medium Program Template that progressed at a slower rate.As the deadlight weights got heavier, I reduced sets to one or two, depending on how I felt that day. Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

With another exercise instead. Try to do your compound lifts before your isolation lifts if you can, but the most important thing is to do every set of every exercise, giving each of those sets your best effort.You’ll notice a lot of repetitions, especially with the compound lifts. This is on purpose. You’ll improve your strength and technique faster if you practice your lifts at least a couple of times per week. We’ve kept the rep ranges fairly constant, too. That way you aren’t spending too much time each workout trying to find the correct weight to use. As you become an intermediate lifter, you can introduce a greater variety of lifts and rep ranges.If you want to do shorter workouts more often, do the upper-body lifts one day, the lower-body lifts the next day. That will turn this 3-day full-body routine into a 6-day upper/lower split routine. Either way, you’ll be doing the same amount of work and stimulating the same amount of muscle growth. Totally up to you.Beginner Workout Routine for MenHere’s a simple beginner workout routine for a skinny guy who’s especially eager to bulk up his upper body and improve his appearance. You can do it at a full gym, or you can use dumbbell or barbell variations at home.If you want to know how to do the exercises, just click the link. It will take you to a YouTube video of Marco teaching one of the many variations of each movement. The videos are simple because lifting should be simple, especially as a beginner. Think more about moving naturally, less about micromanaging every aspect of the exercise. You’ll improve over time.Workout 1Chin-ups*: 4 sets of as many reps as possible (AMRAP)Goblet squats: 3 sets of 10 repetitions (3×10)Push-ups: 3×AMRAPRomanian deadlifts: 3×10Biceps curls: 2×12Triceps pushdowns: 2×12Lateral raises: 2×15Workout 2Goblet squats: 3×10Push-ups: 3×AMRAPRomanian deadlifts: 3×10Dumbbell rows: 3×10Reverse flyes: 2×15Front planks**: 2 sets for longer than last timeSide planks**: 2 sets for longer than last timeWorkout 3Chin-ups*: 4×AMRAPGoblet squats: 3×10Push-ups: 3×AMRAPRomanian deadlifts: 3×10Biceps curls: 2×12Triceps pushdowns: 2×12Lateral raises: 2×15*Not everyone can do chin-ups right from their very first workout. One solution is to start with lowered chin-ups. Eventually, you’ll grow strong enough to pull yourself up. Or, if you’re training at a full gym, you can do lat pulldowns for 3 sets of 10 repetitions until you’re strong enough to do 3+ chin-ups. If you’re training at home, you can do rows and biceps curls.**Planks are great for teaching beginners how to maintain a strong posture while lifting, and they’re a halfway decent way to build bigger abs and obliques. But if your posture is good and you want to skip ahead, you can swap them out with

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By: Crassius Curio [pagebreak] To the Arano Family, When I showed up on your doorstep in Morrowind that day, I expected to be thrown back into the street and cast aside like some sort of vermin. Instead, you offered me into the warmth and safety of your home. For that, I will be eternally grateful. Please, accept this rare Folio Edition of my work as sign of appreciation for your kindness. Crassius Curio [pagebreak] Act IV, Scene III, continued Lifts-Her-Tail Certainly not, kind sir! I am here but to clean your chambers. Crantius Colto Is that all you have come here for, little one? My chambers? Lifts-Her-Tail I have no idea what it is you imply, master. I am but a poor Argonian maid. Crantius Colto So you are, my dumpling. And a good one at that. Such strong legs and shapely tail. Lifts-Her-Tail You embarrass me, sir! Crantius Colto Fear not. You are safe here with me. Lifts-Her-Tail I must finish my cleaning, sir. The mistress will have my head if I do not! Crantius Colto Cleaning, eh? I have something for you. Here, polish my spear. Lifts-Her-Tail But it is huge! It could take me all night! Crantius Colto Plenty of time, my sweet. Plenty of time. END OF ACT IV, SCENE III [pagebreak] ACT VII, SCENE II, CONTINUED Lifts-Her-Tail My goodness, that's quite a loaf! But how ever shall it fit my oven? Crantius Colto This loaf isn't ready for baking, my sweet. It has yet to rise. Lifts-Her-Tail If only we could hurry that along. How would I accomplish such a task? Crantius Colto Oh, my foolish little Argonian maid, you must use your hands. Lifts-Her-Tail You wish me to knead the loaf? Here? Crantius Colto Of course. Lifts-Her-Tail But what if the mistress catches me? Your loaf was meant to satisfy her appetite. Crantius Colto Don't fret, my delicate flower. I'll satisfy the mistress's cravings later. Lifts-Her-Tail Very well, but I'm afraid my oven isn't hot enough. It could take hours! Crantius Colto Plenty of time, my sweet. Plenty of time. END OF ACT VII, SCENE IIDLC2RRLetterBulwark01This is a reminder that Emberbrand Wine and other such contraband is off-limits to all of you. Any guardsman caught with items like this in their possession will be disciplined and subject to possible removal from the Redoran Guard. Captain VelethDLC2RRLetterDinyaHouse01Dearest Dinya, I know that your father doesn't approve of us, but I'm willing to do whatever it takes to make our relationship work. I think the time has come to speak to him in person and stop letting him hear about us through gossip and rumor. I love you, and I don't care if the entire world knows. Please think about it. ModynDLC2RRLetterFethisHouse01Fethis, After reviewing your rather lengthy letter in which you've requested that the East Empire Company purchase your business on Solstheim, we must respectfully decline. The East Empire Company has been doing business in Tamriel for over five centuries, and in that time, we've had numerous

[8].Table 3. The Cube Method week ten programming [8].The Cube Peaking PlanMonTueThuSatSquat: 30%x8x3Bench: 75%x1x3Squat: 30%x8x3 Bench: 30%x8x3 Deadlift: 30%x8x3MeetCube Method ResourcesFor intermediate and advanced lifters looking to design a highly specific program to reach their goals, more information on the details of the Cube Method may be desired. Luckily, there are some great resources available to further research and strategize a training approach.Cube Method BookFirst, The Cube Method can be purchased on Amazon Kindle to have full access over Brandon Lilly’s teachings, found here [12]. However, a PDF version has also been made available online. Click this link for the Cube Method PDF [13].Cube Method SpreadsheetFor those who prefer a more interactive template, Lift Vault shares this program in an easy to modify spreadsheet [14]. Simply input your 1RM for bench, squat, and deadlift, and the spreadsheet will calculate your primary lifts for weeks 1-9. The spreadsheet can be found here [15].However, it should be noted that this spreadsheet only covers the primary three lifts: squat, deadlift and bench. It does not include a comprehensive training program or any guidance for accessory work.Cube Method CalculatorIf that still is more work and planning than you’d like, there is a free calculator via Blackironbeast. At this link, you can input your 1RMs, desired accessory exercises for the major lifts and the bodybuilding day, and even input what weights you have access to [16].If you want to have a complete 10-week program created with sets, repetitions, weights, and exercises, this calculator will give you a complete program within seconds.Updating the Program: Cube KingpinIn 2013, Brandon Lilly wrote an article for Juggernaut Training Systems that covered his updated variation of the program, The Cube Kingpin [17]. In this article, Lilly stresses that the purpose of the program is to prepare for a competition. If

A princess must marry a prince! Now please, my dear. Just sit still and let us see how you like this next one. (SULTAN seats JASMINE, claps his hands.) Enter! (STORYTELLER NASIB becomes THOR and enters with a bound. He makes a deep exaggerated bow then jumps up with arms up like an Olympic swimmer.) THOR: I am here, your highness! I have arrived! SULTAN: Now here's a worthy prince, my dear. From a different country but quite eligible. Show her how strong you are, Thor. THOR: I am most gifted with a slender physique as you can plainly see... (Poses to show himself off.) And yet for all of this delicate splendor I am strong like bull! (Makes muscle in his arm.) You see this? Ha-hah! (He lifts a set piece and poses with it as if his picture is being taken.) SULTAN: You see, my dear. GINGER: (Yawning.) Ho. Hum. SULTAN: Show her, Thor! Do something splendid. (THOR points to an adult audience member in the front row.) THOR: I could lift this sack of clothing right here in the front row. SULTAN: (Clapping with delight.) Oh, yes, do! (THOR goes to lift audience member. He struggles but can't lift him.) THOR: This sack is too large. I could lift a smaller one if you like. SULTAN: (Clapping.) Go on! Go on! (THOR tries to lift a child audience member. Struggles, can't do it.) THOR: This small sack is obviously stuffed with bricks. (LAYLA crosses downstage cradling a baby doll, making baby crying sounds -- "wah-wah!". She hands THOR the baby doll. He takes it and lifts it above his head. He is triumphant, strutting and waving as he imagines adoring crowds.) Ha! Ha! Strong like bull! (Even the SULTAN can see this is lame.) SULTAN: Next. THOR: