Anons. Our goal this year should be to create the Starting Strength of bodybuilding.

Anons. Our goal this year should be to create the Starting Strength of bodybuilding. To pave the way for future ISTizens

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  1. 2 months ago
    Anonymous

    I found it already
    3x10

    • 2 months ago
      Anonymous

      that's a rep scheme anon. not a routine or whole training methodology

      • 2 months ago
        Anonymous

        Push
        Incline bench
        Tricep cable pulldowns
        Shoulder press machine

        Pull
        Pedly rows
        Bicep curls alternating
        Pull ups if able or nagatives
        Cable negative curls
        Forearms

        Legs
        Hip thrusts
        Leg press
        Leg curls
        Ad/aductor for accessories

        Each day start with the muscle you wana grow. Importance goes
        Chest, ass, forearms, bi/tri, calfs, shoulders. Squating builds ugly af legs

        • 2 months ago
          Anonymous

          only 3 days a week for a PPL? isn't that volume too low? or do you mean 6 days a week. because that would be to high of a frequency for a beginner IMO
          >Each day start with the muscle you wana grow.
          interesting
          >Squating builds ugly af legs
          even bulgarian split squats? what imbalance does squatting create that the leg press would not?

          • 2 months ago
            Anonymous

            Im still chunky but I get constant doms realistically running this 4-5 times a week.

            Squat riptoe legs look like shit and cause silly growth in only one muscle. Its ugly as shit. Leg press to me is just much less taxing and easier to adjust your feet for more booty action

            • 2 months ago
              Anonymous

              I see.
              >silly growth in only one muscle
              the outer one right? even split squats? I thought that normal squats force you to extend your hips and knees causing the outer part to be targeted more while split squats prevent this.
              so leg press itself is enough to not end up looking like this?

              • 2 months ago
                Anonymous

                I think leg press just does the same without the cns exhaustion. Most only do squats and forget the calf, the inner muscles the back and ass. Look at anyone who plays hard sport like tugby and they do not look like a chicken thigh. In a year or two we will see if im right.
                Plus I wana work out at 40,50, 60 and not get badly injured for life 1 year in. Ill never rep over 100kg often even if I have the strength for it

        • 2 months ago
          Anonymous

          This looks nice. Not many people are willing to share aesthetics routines without the big 3. Do you know a good source of them?

        • 2 months ago
          I ignore women

          Where's deadlifts?

          • 2 months ago
            Anonymous

            Meme exercise. Does nothing.

  2. 2 months ago
    MB_Ultra

    Yeah it's call Strong Lifts

    • 2 months ago
      Anonymous

      no it definitely is not. stronglifts is a bad routine even among strength training routines

    • 2 months ago
      Anonymous

      >replace one powershitter routine with another powershitter routine
      post body

      • 2 months ago
        Anonymous

        you first fatboy

  3. 2 months ago
    Anonymous

    bazinga
    all 3x10 and increase weight each time you do it

  4. 2 months ago
    Anonymous

    John Meadow's beginner program
    https://www.studocu.com/row/document/jamaa%D8%A9-alfloj%D8%A9/fitness/john-meadows-baby-groot-novice-hypertrophy-trainingpdf-john-meadows-z-lib/42577953

  5. 2 months ago
    Anonymous

    Checked & That's a cool idea.

    I quit the gym 3 times and lost 10 years because the trainers kept giving me full-body machine circuits.
    Then i started doing something similar to starting strength and there hasn't been a week in the past 6 years where i was able to train and didn't.

    Here are some things I'd like to see in "Beginner's Bodybuilding"
    >each training session is no longer than 60 minutes and MAXIMUM 5 exercises per session (one of which may be skipped)

    >3, 4, and 5-day versions of the program so you may add or skip training days in your week. (3 core days and 2 optional ones).

    >Strength component & compound lifts in the program. YES! Because if you do sets of 5 your lifts will progress and you will know that you got objectively stronger

    >Small, but changing exercise selection. Beginners hate to do a gazillion exercises and they need to get the hang of them first. So i propose: the 4 seasons of training. Each quarter of the year the exercise selection is switched up, but it stays consistent in that quarter. Additionally we can make it so each quarter has a different MAIN compound lift that gets special treatment.

    >Home-gym friendly. If we could come up with a barbell & dumbbell version - that would make the program super accessible

    So I'm proposing a one-year program with 4 seasons, 4 sets of exercises, and 3-5 training days.
    Sounds complex.
    Well no, because each quarter should be simple. And the 4th & 5th training day should be optional, but of course allowing the trainee to hit their goals faster if they choose to use them

    /fit/'s Beginning Bodybuilding.

    How will each Season look like?
    Let's get to work boys!

    • 2 months ago
      Anonymous

      And within each Season there are 3 phases
      >Acclimation
      >Strength gaining
      >Milking the gains

  6. 2 months ago
    Anonymous

    Ok, you do that, and I'll do SS and Gomad and at the end see who has gained more muscle. I'm up to 235 already with room to go.

  7. 2 months ago
    Anonymous

    15 sets per week. To failure.

    • 2 months ago
      Anonymous

      This is it. I do literally this. After 12 years I have finally refined my routine that allows you to look like a roider as natty. Wont elaborate further.

      • 2 months ago
        Anonymous

        you will also refrain from posting your body after making such lofty statements I take it?

  8. 2 months ago
    Anonymous

    chinups
    rows
    taipei pulls
    ohp
    bench
    dips
    high bar squat
    romanian deadlift
    seated and standing calfraises
    hip abduction
    hip adduction
    biceps curl
    hammer curl
    frenchpress
    wrist curl
    wrist pull
    decline situps
    legraises
    Do all of these twice a week for 3 sets of 7-14reps (failure)
    you're welcome
    ps: muscles that you recover quicker can be trained more often

  9. 2 months ago
    Anonymous

    Just follow Jason Blaha's IceCreamFitness beginner's routine. Pic related, Jason Blaha. All natty.

    • 2 months ago
      Anonymous

      >blaha
      no

  10. 2 months ago
    Anonymous

    Look up Jordan Peters on YouTube. He has a whole series that takes you from full body > upper/lower > PPL > and then single body part split. Focused on bodybuilding rep ranges and volume parameters that he lays out for each split.

    I wish I had this shit when I first started out. SS was all we had

    • 2 months ago
      Anonymous

      He looks like a stupid, roiding manlet.

      • 2 months ago
        Anonymous

        So?

      • 2 months ago
        Anonymous

        Because he is.
        If you heard him you can notice he is barely able to breathe while talking, so he talks alternating between small bursts of words and a heavy inhale as if he was choking himself.
        He quitted bodybuilding recently because his body cant take the drugs anymore. His girlfriend is the most devious creature, masked as a very supportive partner but in the end all she wants is him taking all the drugs to get her gucci purses with his money.

  11. 2 months ago
    Anonymous

    bamb

  12. 2 months ago
    Anonymous

    >Starting Strength of bodybuilding.
    Sure. It's Starting Strength.
    Bodybuilding can start once you're well into your intermediate progression.

  13. 2 months ago
    Anonymous

    Ok, ill start with the introduction. Ahem:

    Black person

  14. 2 months ago
    Anonymous

    The very concept of a "Starting" program that specializes from the start is beyond moronic. A non-lifter will gain strength AND mass just looking at a dumbbell for 3 seconds. The point should be to ingrain the form and movements into the mind by repeating the patterns in a controlled manner and learning how your body responds. This is universal and will benefit anyone, discussing 5 vs 12 reps or whatever is beyond pointless. Now go ahead you fricking rippetards, tell me how SS will "maximize" strength for dyels, you know you want to.

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