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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Anons. Our goal this year should be to create the Starting Strength of bodybuilding.
I found it already
3x10
that's a rep scheme anon. not a routine or whole training methodology
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
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?
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
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?
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
This looks nice. Not many people are willing to share aesthetics routines without the big 3. Do you know a good source of them?
Where's deadlifts?
Meme exercise. Does nothing.
Yeah it's call Strong Lifts
no it definitely is not. stronglifts is a bad routine even among strength training routines
>replace one powershitter routine with another powershitter routine
post body
you first fatboy
bazinga
all 3x10 and increase weight each time you do it
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
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!
And within each Season there are 3 phases
>Acclimation
>Strength gaining
>Milking the gains
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.
15 sets per week. To failure.
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.
you will also refrain from posting your body after making such lofty statements I take it?
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
Just follow Jason Blaha's IceCreamFitness beginner's routine. Pic related, Jason Blaha. All natty.
>blaha
no
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
He looks like a stupid, roiding manlet.
So?
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.
bamb
>Starting Strength of bodybuilding.
Sure. It's Starting Strength.
Bodybuilding can start once you're well into your intermediate progression.
Ok, ill start with the introduction. Ahem:
Black person
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.