Yeah, 8 years of spending about 1 hour a week on not that high intensity training for this. It is a negligible difference in the great scheme of things yet it brought him this physique. The point is that it can be done with pull ups/chin ups only. And if it can be done with these exercises alone then why can't it be done faster? Instead of being happy that this man found a way that worked for him and made him look better than 90% of population you type this shit. Pathetic.
Pull ups work your biceps very well. Alternate bench press with OHP and you will hit your side and back delts just fine. If you are really concerned you can always throw in a couple isolations with dumbells. It’s not that complicated.
If /misc/ didn't have all the conspiratards they'd be the highest IQ board. Every once in a while someone posts an excellent sociological take or a keen insight into human psychology.
Frick off mongoloid leftard. Your kind is the only one who never has a good insight, only regurgitates feel-good shit that allow you to nurture delusions of superiority towards "le uneducated right wingers". You never understood shit about anything and you never will.
t. sociologist who went to the right after studying the leftists and israeli drivel they peddle as "social theories".
If /misc/ didn't have all the conspiratards they'd be the highest IQ board. Every once in a while someone posts an excellent sociological take or a keen insight into human psychology.
Oh so this was just a troony thread trying to convince you to do an obviously moronic program?
You don't need much volume at all to train each muscle group. And since to "look fit" training just a few muscles (chest, abs, arms) is enough, yes, 60-90 minutes per week is enough.
What the frick are you on about? They're regular reps, i.e. reps done with good form, obviously. That's what people always mean when they talk about reps.
I swear this fricking board gets gayer and more moronic by the day.
Goddammit you cannot possibly be this fricking stupid. There's no way you're really too SHIT FOR BRAINS to understand what people mean when they say 5x8 or that 120 reps per week is enough. I refuse to believe your brains can be this utter SHIT.
How fricking imbecilic are the people on this board???
2 years ago
Anonymous
>too fricking moronic to understand something as simple as the concept of reps >calls other people moronic
You're a lefty, aren't you? Only your kind is this supremely stupid.
There's not even any way of making you understand just how profoundly stupid you are, because you're too stupid to understand any explanation. The only way to treat subhumans like you is to enslave you for a few years and then murder you and grind you into fertilizer. I'm serious.
>this is the level of IST in 2022
Other boards became shit in the last few years but IST basically drank antifreeze instead of protein shakes.
[...]
He's actually too fricking stupid to understand a simple sentence like "60-120 reps per week are enough" He actually, unironically doesn't get it. He has trouble understanding it. I'm amazed. He might be the dumbest, glue eating, shit drinking imbecile in this entire website. And we have bronies.
>too fricking moronic to understand something as simple as the concept of reps >calls other people moronic
You're a lefty, aren't you? Only your kind is this supremely stupid.
There's not even any way of making you understand just how profoundly stupid you are, because you're too stupid to understand any explanation. The only way to treat subhumans like you is to enslave you for a few years and then murder you and grind you into fertilizer. I'm serious.
>this is the level of IST in 2022
Other boards became shit in the last few years but IST basically drank antifreeze instead of protein shakes.
"Working reps" isn't a good measure of volume, a much better ideal is "hard sets", i.e. sets at 3 RIR or harder.
He's actually too fricking stupid to understand a simple sentence like "60-120 reps per week are enough" He actually, unironically doesn't get it. He has trouble understanding it. I'm amazed. He might be the dumbest, glue eating, shit drinking imbecile in this entire website. And we have bronies.
>large muscles need more reps than small muscles
which moronic fricking Black person wrote this?
you gonna make good gains doing 1x120 instead of 5x5 squats twice a week? get boulder shoulders doing 2 sets of 15 ONCE a week? maybe try 6x5 lateral raises for epic reddit gains.
have a nice day newfriend
This is basically what I do except I alternate bench press and overhead press. Also I don’t do L shaped pull ups, but I do regular weighted and body weight pull ups. I’ve seen decent progress over the past 4-5 months.
OP unless you're a genetic freak your lifts will stall out quickly and for a long time if you don't directly train your forearms. Your bench and pullups aint gonna cut it
>your lifts will stall out quickly and for a long time if you don't directly train your forearms
I must be a freak then because I increased by bench by 60 pounds in 3 months simply benchpressing.
Would be a lot better to add in lateral raises, curls and calf raises to each of the days respectively to round it off. It would still be very quick to actually do.
Imagine thinking you will achieve a substantial physique while not incorporating any accessory movements.
Sorry to break it to you, anon, but chin-ups are not enough to give you big biceps, bench press is not enough to give you big triceps, you need isolation exercises. Also, the dogshit minimalist routine you provided doesn't even have any shoulder, lower back or calf work. It might be enough for a powershitter to impress other gay dudes at the gym though, sadly no one outside will care that you "bench 3 plates" even when you take your clothes off.
what they don't realize is that having a tiny bit of muscle mass while being lean will make them look "good." The diet is the most important part by far- there's nothing magic about the minimalist program if anything it's just a less effective way to train
Idk who made this moronic meme, with pictures of guys that didn’t do the workout. Remember those flyers with hot girls that wouldn’t be there? Only a moron would listen to OP who never lifted.
Based. Similar to GVT. I've been doing GVT to save time in the gym and I think I'm getting better results than previous routines.
>literally zero bicep, side or back delt
>chin ups
>zero bicep/rear delt
You don't even lift.
Hahahaha CHICKEN LEGS HAHAHA
>8 years
>for this
Yeah, 8 years of spending about 1 hour a week on not that high intensity training for this. It is a negligible difference in the great scheme of things yet it brought him this physique. The point is that it can be done with pull ups/chin ups only. And if it can be done with these exercises alone then why can't it be done faster? Instead of being happy that this man found a way that worked for him and made him look better than 90% of population you type this shit. Pathetic.
5 years doing it properly, with proteins and weighted pullups.
And he got those results with only ONE FRICKING EXERCISE.
Minimalism wins again.
Imagine what he could do with multiple exercises! If only we could figure out some sort of structure for said exercises for maximum efficiency….
>5'11"
>elbow at doorknob height
oh no no no no
>"on today's episode of 'which type of moron is this?': anon has difficulty with perspective!"
I hate that show! its always the same episode!
Or you could achieve that in a year to year and a half if you ran an actual program instead of being a lazy butthole.
Pull ups work your biceps very well. Alternate bench press with OHP and you will hit your side and back delts just fine. If you are really concerned you can always throw in a couple isolations with dumbells. It’s not that complicated.
>pullups
>zero bicep
IST is truly full of mongoloids, jokes aside.
I have used this site for 16 years and after /misc/, IST has the by-far lowest IQ/least educated/lest capable of analytical thought posters.
It's sad. And here's the thing: the /misc/ crowd are half not genuine IST users, so IST is really in first place.
If /misc/ didn't have all the conspiratards they'd be the highest IQ board. Every once in a while someone posts an excellent sociological take or a keen insight into human psychology.
no they don't, you fricking /misc/tard.
They do, but it’s like once every month
Frick off mongoloid leftard. Your kind is the only one who never has a good insight, only regurgitates feel-good shit that allow you to nurture delusions of superiority towards "le uneducated right wingers". You never understood shit about anything and you never will.
t. sociologist who went to the right after studying the leftists and israeli drivel they peddle as "social theories".
Oh so this was just a troony thread trying to convince you to do an obviously moronic program?
Can you really get visibly fit by working out 60-90 minutes per week?
You don't need much volume at all to train each muscle group. And since to "look fit" training just a few muscles (chest, abs, arms) is enough, yes, 60-90 minutes per week is enough.
"Working reps", right? If so, what intensity determines whether it's a working rep?
What the frick are you on about? They're regular reps, i.e. reps done with good form, obviously. That's what people always mean when they talk about reps.
I swear this fricking board gets gayer and more moronic by the day.
so if i do good form with 2lbs for 120 reps that's good enough for my chest? you're fricking moronic.
Goddammit you cannot possibly be this fricking stupid. There's no way you're really too SHIT FOR BRAINS to understand what people mean when they say 5x8 or that 120 reps per week is enough. I refuse to believe your brains can be this utter SHIT.
How fricking imbecilic are the people on this board???
Stfu same homosexual
>too fricking moronic to understand something as simple as the concept of reps
>calls other people moronic
You're a lefty, aren't you? Only your kind is this supremely stupid.
There's not even any way of making you understand just how profoundly stupid you are, because you're too stupid to understand any explanation. The only way to treat subhumans like you is to enslave you for a few years and then murder you and grind you into fertilizer. I'm serious.
"Working reps" isn't a good measure of volume, a much better ideal is "hard sets", i.e. sets at 3 RIR or harder.
>this is the level of IST in 2022
Other boards became shit in the last few years but IST basically drank antifreeze instead of protein shakes.
He's actually too fricking stupid to understand a simple sentence like "60-120 reps per week are enough" He actually, unironically doesn't get it. He has trouble understanding it. I'm amazed. He might be the dumbest, glue eating, shit drinking imbecile in this entire website. And we have bronies.
>large muscles need more reps than small muscles
which moronic fricking Black person wrote this?
you gonna make good gains doing 1x120 instead of 5x5 squats twice a week? get boulder shoulders doing 2 sets of 15 ONCE a week? maybe try 6x5 lateral raises for epic reddit gains.
have a nice day newfriend
very weak bait
This is basically what I do except I alternate bench press and overhead press. Also I don’t do L shaped pull ups, but I do regular weighted and body weight pull ups. I’ve seen decent progress over the past 4-5 months.
Going from 45 to 105 on the bench isn't impressive, it's just newbie gains (ie you went light on the weight in your early sessions.
>mostly positive replies
>mfw IST is gradually coming to swallow the minimalist-pill.
no
OP unless you're a genetic freak your lifts will stall out quickly and for a long time if you don't directly train your forearms. Your bench and pullups aint gonna cut it
>your lifts will stall out quickly and for a long time if you don't directly train your forearms
I must be a freak then because I increased by bench by 60 pounds in 3 months simply benchpressing.
>no
Don't fight it or it's gonna hurt more. Relax, open up and take it like a good little b***h. It will feel like coming home.
They're all from the same guy though
If you're choosing only 3 exercises to do, bench press is not one of them. OHP is.
>OHP
>not incline bench
Would be a lot better to add in lateral raises, curls and calf raises to each of the days respectively to round it off. It would still be very quick to actually do.
Curls are for silly b***hes. Chads do reverse curls.
Wrong chads do chin ups.
what about triceps? forearms? lower traps
Both forearms and triceps are worked via pull-ups as you can see here
didn't we have this thread last week?
I don’t want ottermode
Then a minimalistic workout is not for you. Why are you even here?
to dunk on balding incels. Why are you here?
Some of you still refuse to submit to BMC (big minimalistic wiener) so we need to have it again.
Yeah he's just spamming it to convince newbies to waste their time.
Monday: OHP/Bench/Squat/DL
Tuesday: rest
Wednesday: OHP/Bench/Squat/DL
Thursday: rest
Friday: OHP/Bench/Squat/DL
Saturday: rest
Sunday: Swimming
>4 lifts
Dropped.
You literally don't need anything more
Post body
>"achievable modes"
>twink with low body fat
frick you, I want to be a 400lb knuckle dragger
Imagine thinking you will achieve a substantial physique while not incorporating any accessory movements.
Sorry to break it to you, anon, but chin-ups are not enough to give you big biceps, bench press is not enough to give you big triceps, you need isolation exercises. Also, the dogshit minimalist routine you provided doesn't even have any shoulder, lower back or calf work. It might be enough for a powershitter to impress other gay dudes at the gym though, sadly no one outside will care that you "bench 3 plates" even when you take your clothes off.
what they don't realize is that having a tiny bit of muscle mass while being lean will make them look "good." The diet is the most important part by far- there's nothing magic about the minimalist program if anything it's just a less effective way to train
people have different goals. Not everyone needs to spend all day curling to have the confidence to approach women
women would start approaching you if you put down the mass gainer and did a single bicep curl
>spinning your wheels on your 3 fancy comp lifts
Behold, true minimalism
> 3 days a week, hypertrophy set and rep scheme with ballistic training.
Are you moronic anon? Do it 5x5 4 days a week or it doesn't matter.
I lift for the struggle
Idk who made this moronic meme, with pictures of guys that didn’t do the workout. Remember those flyers with hot girls that wouldn’t be there? Only a moron would listen to OP who never lifted.