>bench press
>overhead press
>dip
>bent over row
>pull up
>squat
>deadlift
>bicep curl
>lying tricep extension
>lateral raise
there, i just saved you from from wasting countless hours by doing 8376629 different machines, cables, and other useless shit
thanks
if only there was a way to bring back 2000s womens fashion without bringing back mens.
Men wore exactly the same clothes then as they do now. Apart from not wearing socks now which fricking moronic
Your and idiot
I don't know what you're talking about. All the worst men's fashion started and ended in the 90s.
>pull up
Sorry bra, but I can‘t do this one.
Use pull up bands for assistance anon
Do Australian pull-ups, lat pull down (wide, kneeled, underhand), active hangs, and (resistance) banded pull-ups.
>Bench
>OHP
>Pull up
>Squat
2-3x per week
There saved you from wasting time on bullshit isolation moves that don't build mass. Biggest joke of modern gynocentrism is thinking doing isolation movements will do anything besides defining musculature after the mass is built which 90% of people on this board aren't at the point of doing. Build your mass and then periodize with more specific movements. If you only care about mass then don't waste any more time in the gym than you have to which is about 3 hours per week max.
I wonder how would someone look if he did just these exercises.
IST would probably scream no calves, abs, shitty triceps, no biceps and shit shoulders
Genetically most people won't even have the insertions to have a body fit would approve of. So nobody should give a shit. Someone on this routine will mog anybody not roiding. Your tris are a secondary mover for 2 heavy lifts. Your bis a secondary mover for 1 heavy lift and you can swap to chins if you really feel some type of way. It's not like the effort cuts off at whatever muscle you think the movement is supposed to train. Most of the advice on this board is bullshitters spouting stuff they've heard secondhand. I've done this routine most of the 10 years I've been training. I'd love to see statistics on how long most lifters last in the gym but I imagine 90% fall off after age 25.
>Your bis a secondary mover for 1 heavy lift
This is not true at all. Strong biceps in isolation are probably the single most important factor in lifting heavy objects. Try to lift a stone or sandbag without strong biceps and see how far you get.
If your goal is to lift heavy rocks then you need to be lifting heavy rocks and not doing curls. This is exactly what I mean. morons thinking the extremely controlled environment of their gym and their movements will actually translate into real life and using that as an argument to defend their moronation. Cause evidently every single mass in the real world is symmetrical, uniform, and conveniently loaded on a standardized bar. I also said you can swap in chins but I guess you read as well as you lift.
>If your goal is to lift heavy rocks then you need to be lifting heavy rocks and not doing curls. This is exactly what I mean. morons thinking the extremely controlled environment of their gym and their movements will actually translate into real
You're going against pretty much every pro strongman coach here. Strong biceps in isolation help massively with any sort of loading medley, sandbags or stones as well as doing wonders for injury prevention. If a stone slips mid-lift and you instinctively load your arm more to catch it then a strong bicep is way less likely to pop than a weak one.
Doing curls as well as chins is well worth the minimal time investment.
>b-b-but Rip said squats release HGH that makes your biceps grow without any of those pussy curls!
>have israeli parents
>be born
>try just hard enough
>don't get caught raping kids
365x per year
There saved you from wasting time on bullshit goyim moves that don't build capital. Biggest joke of modern society is thinking doing compound interest will do anything besides defining debt after the banking cartel is built which 90% of people on this board aren't at the point of doing. Build your political blackmail and then periodize with more immigrants. If you only care about making ends meat then don't waste any more time in the technocracy than you have to which is about 56 years per lifetime max.
>forgot to try hard enough
Frick I was so close
I literally only do bench, squat, chinups, farmer's walk and romanian deadlifts. I believe isolation is for morons.
Based.
>inb4 post body
And then if your body isn't within the top 99.9% of people on IST you say it proves us wrong.
One person's body proves absolutely nothing. You don't have an experiment with one mouse.
in case anyone wants to know why I don't do ohp - I do it sometimes, often with relatively light dumbbells, but something in my shoulders just doesn't feel right about them and I can understand why they're considered so risky for shoulders even if you don't feel anything wrong with them. I also had a shoulder injury from ohp that scared me. I'm pretty sure that if you can bench a heavy weight the ohp is coming along also as they are both push.
I hurt my upper back every time I do OHP. So I stopped. But back when I did OHP, my delts were POPPING.
This is how you get the T-Rex build. If you want abs, you need to train them. If you want biceps, you need to train them. Sorry but your 5x5 deadlift is not going to give you big biceps! Pull ups aren’t enough either, so think of another rebuttal
>Be this anon
>Don't do pull ups
>Pfff pull ups will never get you big biceps
>Adjust flab sweat towel
>Return to playing Minecraft on xbox
Kek, I just said pull-ups aren’t enough, that doesn’t mean it’s ok to skip them you dumbass. If you’re skipping pull ups you’re even dumber than I thought
>reading comprehension.
this looks like golden 4 from anon's
golden six. i guess you don't deadllift because squats 2-3 times a week are enough, right?
I got nothing wrong with deads I just don't like them and they don't do a lot for you past grip strength, glutes, and lower back which are already trained by squats and pull ups for grip. Most people will end up overtraining their lower back by doing both squats and deads and wondering why they have lumbar issues and sciatica. That's the whole point of doing less is longevity. When I'm talking time under tension I'm not talking about minutes but years. I've already outlasted the majority of people that walk in the gym and I'll outlast the majority of people in this board.
I do
Bench
Incline
Seal Rows
RDL
OHP
Squats
Curls
Ab wheel
>doing dips
>not doing anything for abs
ISHYGDDT
otherwise good program
planks and crunches
>doesn't understand that squats, deadlifts, pull ups, dips work the abs
Fat spastic
None of those work the abs in any meaningful way. I was sorely disappointed when I finally cut after years of permabulk powershitting only to end up with a flat stomach at 9% body fat (tested with calipers). If you’re not throwing in cable crunches or other ab isolations don’t expect any hypertrophy
You don't even lift
this. if you arent complimenting your compounds with isolations while trying to gain aesthetics, you are ngmi.
theres a lot of non lifters on this thread right now larping giving advice
>yeah bro just do the same exercises over and over again, it’s not like bodybuilders/powerlifters/weightlifters have all independently came to the realization that exercises need to be rotated
Peak smug midwit posting, especially with a Zyzz pic
>lying tricep extension
are these different from skullcrushers?
same thing
A list of exercises does not a program make
I've been doing Arnold's Golden Six
>3x per week
>squat 4x10
>pull-up 3x10 (replaced that one with lat pulldown instead)
>bench wide grip 3x10
>overhead press 4x10
>barbell curl 3x10
>crunch 3x20
that's it, it's perfect. take the Arnold pill anon
Op is straight and not homosexual for once.
vertical above and below movement and horizontal
do 6 sets each, when you can do 7reps with perfect form increase weight
Monday: ohp+pullup
Wednesday: bench+row
friday: dips+snatchpulls
crunches+legraises for abs, do them after every upper body workout
Tuesday: Front Squat + Calves
Thursday: High Bar Squats + Calves
Saturday: Bulgarian Split Squat or Deadlift + Calves
enjoy the perfect workout routine for strength and size at the same time for natties
>No cable flies
KYS op
>list starts with a meme exercise that destroys your shoulders just to look like you have boobs in clothes
thanks OP
>no facepulls
>no pullovers
>no shrugs
Do you even have an upper back, traplet?
Nice, I do all of those except for lying tricep extensions. I do a lot of dips though. Sometimes dip in and out of existence.
>no incline press
enjoy your b***h breasts homosexual
Came up with all of these except dip and lying tricep extension.
feels good
What is lying tricep extension ?