Building muscle isn't complicated

Go into any gym anywhere in the world and watch what the biggest, most muscular guy is doing. There's a 90% chance he'll be doing some sort of bro-split where he trains one or two muscles with a lot of volume, rests the muscle for about a week, then does it again. Most aesthetic gym bros don't know what the fuck RPE, RER, proximity to failure, deloads, frequency or periodization means. They just bust their ass consistently, progress when they can, and eat a good diet.

Building muscle isn't complicated, as evidenced by how many jacked retards you find in gyms. You don't need to torture yourself by agonizing over minute details about "optimal" routines and exercises. It's just paralysis by analysis; stop obsessing over the minutiae rather than just consistently doing the basics

  1. 2 months ago
    Anonymous

    >tldr just do a PPL and eat chicken breast
    thanks for the useless thread OP

    • 2 months ago
      Anonymous

      >chicken breast

      Stay lean forever dork

    • 2 months ago
      Anonymous

      I get his point. Lifting has been invaded by EVIDENCE PLS, SHOW ME THE PAPERS, PLS SHOW ME YORU STUDIES nerd dyels who try to make this shit complicated.

      The only one of those who even looks good is Nippard and he started with bro splits lmao

      • 2 months ago
        Anonymous

        Nippad is 100% roider. We agree that bro splits are the best for roiders. What's your point?
        Look at golden age bodybuilders. They were juicing only before competitions, training naturally most of the year. They all did full body or upper lower split and 3 sets of 12. Not retarded bro splits with 20 sets per muscle.

      • 2 months ago
        Anonymous

        > wow this small chinese man can lift 480 lbs
        > we should look into how he does it
        > evidence shows periodization and a focus on heavy, low rep exercise.

        Wow very hard to see why people would be curious what works. Bro splits work but are not efficient, never will be efficient, and are mostly a waste of time unless you're on gear.

  2. 2 months ago
    Anonymous

    Yep. Ask an ifbb pro how they trained as a beginner and like 90% will say one of the following
    >I just did what the big guys in the gym were doing
    >I saw [insert big name bodybuilder] on the cover of a magazine/book and decided I wanted to look like him so I bought the book/magazine and started training like him

    • 2 months ago
      Anonymous

      Lot of these guys were also blasting PEDs and would make progress even without lifting.

      If you are natty then it makes sense to optimize your lifts for maximum hypertrophy. I am also just a nerd and enjoy the science of fitness.

      • 2 months ago
        Anonymous

        >Progress without lifting
        Roids isn't fucking magic you full blown retard

        • 2 months ago
          Anonymous

          They literally are when it comes to building muscle. They turn women into men and men into supermen.

          • 2 months ago
            Anonymous

            Even if you do a Trinity blast you're gonna look like complete shit if you're diet and routine aren't in check. You're ignorant as fuck

            • 2 months ago
              Anonymous

              I'm not ignorant its literally just a fact that you can sit on steroids and build muscle, I never said anything about looking good

              • 2 months ago
                Anonymous

                What are you gonna build, 5 lbs over a year?

                you will never be a man since your manhood comes from a vial

                Whatever you say dyel, I'm jacked and you look like a teenager

              • 2 months ago
                Anonymous

                There's that old study that people cite. I think the Natties gained 3 to 5 the roiders who sat and played wow gained 7-9 or the roiders who worked out gained 13-15. This is lbs of muscle, I think they used a displacement chamber. This i from memory but its something like that

              • 2 months ago
                Anonymous

                You can't idiot. Go check some cycle reviews and you wouldn't believe that some of these guys are even lifing let alone using gear.

                There's that old study that people cite. I think the Natties gained 3 to 5 the roiders who sat and played wow gained 7-9 or the roiders who worked out gained 13-15. This is lbs of muscle, I think they used a displacement chamber. This i from memory but its something like that

                the study is literally retarded its been debunked so many times im not even going to elaborate further. it DEFINITELY was not about lean muscle mass, just water weight which steroid users blown up on.

              • 2 months ago
                Anonymous

                Now it hasn't been debunked. What is more, there is a relatively new, well constructed study showong that a single dose of androgenic hormones changes the muscle structure in mice. They get more nucleas in muscle fibres and even without any further hormone injections, their muscles grow significantly better. They muscles get bigger in general, even without training.
                This is actually a bad news, since tongue is also a muscle and enlarged tongue results in a sleep apnea. This is why all roiders have it at the same rate as obese people. So no matter the lifestyle and impact of roid on the heart, roiders won't lofe long and won't get any quality sleep.

            • 2 months ago
              Anonymous

              you will never be a man since your manhood comes from a vial

        • 2 months ago
          Anonymous

          the irony of a literal retard, who isn't even aware of a basic fact that people on PEDs make much better progress while completely sedentary than drug-free people undergoing an intensive training regimen, calling someone else a retard, is just astounding

        • 2 months ago
          Anonymous

          can you make it any more obvious you haven't been lifting for over a year

      • 2 months ago
        Anonymous

        This. The biggest guy in my gym is a complete retards. He once came to me when I was doing hanging leg raises and told me to do it without any crunches, just for hip flexors. He thinks that's the proper way to train abs... i saw him buying roids in a locker room once, so 100% confirmed roidchud.
        99% of the biggest dudes in every gym are roidtrannies who would be the biggest even without training.

    • 2 months ago
      Anonymous

      >Go into any gym anywhere in the world and watch what the biggest, most muscular guy is doing.
      So steroids then?
      I get what you're saying in principle...the nerdy min-maxing of fitness is something I cannot stand...but that's the elephant in the room.

      Of course that's what they'll say. They're not going to admit to their drug use and they're not going to throw their heroes under the bus for theirs either.

    • 2 months ago
      Anonymous

      They came to them asking stupid questions. Then those biggest guys offered them roids. So they are not lying. They were doing exactly what the biggest guys did. They just don't mention important part pf it.
      I hope everyone agrees that professional bodybuilder use roids. I won't be surprised if someone says that it's because of bro splits and they are natural

  3. 2 months ago
    Anonymous

    NO NO NO ANON YOU GOT IT ALL WRONG!
    You must spend hours on garden gnomeTube consuming science based fitness content backed up by experts and researchers and have that info chewed up and delivered to you in a 15 minute video with a cool thumbnail and a misleading clickbait title!

  4. 2 months ago
    Anonymous

    Your right. Just lift eat and sleep consistently over a long period of time. Simple as mate

  5. 2 months ago
    Anonymous

    resting a muscle for a week is retarded for beginners

  6. 2 months ago
    Anonymous

    >roider does the broest brosplit
    >gets gains anyway

    It's proven that you get muscle mass simply by injecting and >doing nothing. Even the dumbest and least efficient exercise will build you a physique in half a year which a natty will need 5 years to attain.

    • 2 months ago
      Anonymous

      I started gym and roids at the same time. Gym every day no days off putting in work. Only 200mg test the first three months and the following 4 months I upped that to 250mg of test and added 300mg of tren, a few weeks more like 350 a few weeks less like 210. Went from 5'10 120lbs to 175lbs 11% bf feels good man. Fuck being natural lol.

      • 2 months ago
        Anonymous

        >starts getting health complications sooner or later
        >gets off roids inevitably
        >loses all his gains
        >becomes even more DYEL because he fucked up his natty test production for life

        Many such cases.

        • 2 months ago
          Anonymous

          Nah I get test prescribed by my family doctor. I'm supposed to be on 200mg regardless. I'll be maintaining my physique easy forever. My steroid intake was not even that much. I just finished the tren and back to 200mg of test. Looking hot got a gf from the gym. Life is great

          • 2 months ago
            Anonymous

            >nothing will ever go wrong, especially with me

            Oh boy, keep me posted

      • 2 months ago
        Anonymous

        Embarassing post, I went from 170s absolutely shredded natty to 215 hovering around 13% rn on test e 600, why would you try to blow through your natty gains? The first year is literally piss easy to make gains if you have half decent genetics.

      • 2 months ago
        Anonymous

        >doing roids to reach natty limit
        absolutely pathetic you short sighted low IQ dumb moron

      • 2 months ago
        Anonymous

        You go bro

      • 2 months ago
        Anonymous

        >Went from 5'10 120lbs to 175lbs 11% bf
        imagine roiding to get to a normal bodyweight lmao

      • 2 months ago
        Anonymous

        >roiding to get to 175 lbs at 5'10"

        lmao holy shit you are retarded

      • 2 months ago
        Anonymous

        Fuck the haters bro as long as you're happy
        Can you post what you look like?

        • 2 months ago
          Anonymous

          He can't as he will be in /roiding for this/ thread. He already admitted that he is smaller than most natties after a few years of lifting

  7. 2 months ago
    Anonymous

    This probably belongs in QTDDTOT, that said...

    >Working sets (so 3x5)
    >Flat Bench - 235
    >Incline Bench - 195
    >Decline Bench - 235
    >OHP - 165
    >Squat - 235 (went to snap city, and some time ago groin would kind of hurt when I came back up, so I stopped doing heavy squats alltogether and keep it kind of low)
    >DL - Just stopped doing them completely, never felt comfortable, might have contributed to snap city, dunno
    >I do some supplementary with with dumbells

    I've just kept with SS because my work life is fucking crazy, and 3xweek is manageable. When am I not a beginner anymore? I mean I'm a bigger guy so sure my numbers are better than smaller guys, but is there some sort of clear point when you switch to a different program? I'm not really going up in lifts, but my fat ass seems to permanently be on a cut.

  8. 2 months ago
    Anonymous

    correct
    just lift and eat meat and it will work out

  9. 2 months ago
    Anonymous

    >what are roids
    Following what a jacked guy does is completely pointless if you are natty

  10. 2 months ago
    Anonymous

    IST doesn't do the 20% that give 80% of gains, but obsesses about the 80% that give 20% of gains.

  11. 2 months ago
    Anonymous

    This
    I just go to gym and lift what's not sore
    Heavy but also high volume
    T. 6'0 200lbs lean 2/3/4/5

  12. 2 months ago
    Anonymous

    Anons I literally have no clue what I was doing and in a few months this happened I didn’t even notice until comparing. anyone lurking who hasn’t started just start. I lurked before starting but just do it. It’s fucking better than crack

    • 2 months ago
      Anonymous

      congrats on losing weight chubbie

    • 2 months ago
      Anonymous

      Damn chubbo, it may just be the angle/lighting, but if it's not, good going.

    • 2 months ago
      Anonymous

      good for you anon!!! keep up KING

  13. 2 months ago
    Anonymous

    >Building muscle isn't complicated, as evidenced by how many jacked retards you find in gyms.
    You're projecting your own insecurities onto these big guys. I personally know a few IFBB pros who, aesthetically, are your stereotypical "big meathead gymbro looking dumb friendly guys" and they are complete normies in most regards. They love sportsball and toilet humour etc etc, but as soon as the subject rolls around to fitness + nutrition they become complete autistic spergs.

  14. 2 months ago
    Anonymous

    >Go into any gym anywhere in the world and watch what the biggest, most muscular guy is doing. There's a 90% chance he
    's on steroid
    FTFY

  15. 2 months ago
    Anonymous

    >the biggest, most muscular guy is doing.
    >There's a 90% chance he'll be doing some sort of bro-split where he trains one or two muscles with a lot of volume, rests the muscle for about a week, then does it again.
    >Most aesthetic gym bros don't know what the fuck RPE, RER, proximity to failure, deloads, frequency or periodization means.
    literally me
    except i know the meaning of
    >proximity to failure, deloads, frequency or periodization
    because i don't have the vocabulary of a retard
    only thing i do is deloads which is basically just listening to my body and taking it easier when i'm feeling overtrained

  16. 2 months ago
    Anonymous

    You're an absolute retard and I can guarantee you look like shit.

  17. 2 months ago
    Anonymous

    OP here, just thought I'd post my pic. I'll assume your thanks so y'all don't have to type it out.

    Best of luck on your journey to muscle mastery and remember - stop making things needlessly difficult.

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