I swear by this but people are gonna shut me down
Assuming you're fat
Do this circuit to failure
Push ups near failure
Squats 50-60
Ab wheel roll out near failure
Squats 50-60
Everytime you go back to push ups do different variations, regular diamond, decline, wide grip, pike
Before the circuit do some rows or pullups
But this shit works
If you're fat, incorporate stimulant abuse (instant coffee max) all day
Bam
I swear by this but people are gonna shut me down
Assuming you're fat
Do this circuit to failure
Push ups near failure
Squats 50-60
Ab wheel roll out near failure
Squats 50-60
Everytime you go back to push ups do different variations, regular diamond, decline, wide grip, pike
Before the circuit do some rows or pullups
But this shit works
If you're fat, incorporate stimulant abuse (instant coffee max) all day
Bam
>Assuming you're fat
What if I'm not? My BMI is 20
Build your own if you hate normal programs so much. >Step 1: Pick split (traditional or make something up if you want to be unique). This can be anything, PPLx, ULxULx, 3xfullbody per week, etc.
I personally do ULPPLxx
>Step 2: Pick your compounds. This is the core of your workout, 80% of your progress will come from compounds. 1-3 major compounds per session, 1-3 sets each per session.
OHP, bench, deadlift, squat, pull/chin-ups, rows, etc all go in this category (I don't respect people with weak OHP)
>Step 3: Add accessories/isolations as needed, based on goals/preference. These are your lat raises, curls, etc.
And most importantly.
>Step 4: Actually go to the fricking gym you DYEL moron
The fact you didn't immediately notice that shows how basic your knowledge level is. Do your compounds. Stuff like PPL or ULPPL will let you get both compounds and high volume in so just do that.
Build your own if you hate normal programs so much. >Step 1: Pick split (traditional or make something up if you want to be unique). This can be anything, PPLx, ULxULx, 3xfullbody per week, etc.
I personally do ULPPLxx
>Step 2: Pick your compounds. This is the core of your workout, 80% of your progress will come from compounds. 1-3 major compounds per session, 1-3 sets each per session.
OHP, bench, deadlift, squat, pull/chin-ups, rows, etc all go in this category (I don't respect people with weak OHP)
>Step 3: Add accessories/isolations as needed, based on goals/preference. These are your lat raises, curls, etc.
And most importantly.
>Step 4: Actually go to the fricking gym you DYEL moron
The fact you didn't immediately notice that shows how basic your knowledge level is. Do your compounds. Stuff like PPL or ULPPL will let you get both compounds and high volume in so just do that.
I just didn't read it. >that routine
You could have just said madcow
>FBxFBxFBxx >This is exactly the same as PPLxPPLx!!!
do you think touching a barbell magically turns you into Ripplebreasts or something? Assuming you're not just trolling, how is a full-body session with squatting, benching, and rows remotely similar to a push session with bench, incline bench, dips, and tricep work?
I do compounds 3 times per week, for assistance I do legs raises and alternatively extensions then dips, pull-ups and hollow body drills. I also have 2 days a week for arms assistance. I'm in the best shape of my life.
tldr: Go to the gym and lift shit you gayet.
NTA but asking someone to post body without posting yours just means you're a gay.
Post body
8 months ago
Anonymous
Jackass. And i can't post any calisthenics YouTubers? Are you scared of being wrong ? Dumbass
8 months ago
Anonymous
Quit being a moron. We both know calisthenics aren't worth anyone's time. You could get way bigger way faster with just regular lifting. Can't believe I'm even responding to this horrible bait
This is the only decent post ITT. OP is a homosexual.
Okay homosexual, what do you guys think of this routine then?
https://liftvault.com/programs/bodybuilding/lyle-mcdonald-bulking-workout-routine-spreadsheet/ >just make your own
No
8 months ago
Anonymous
>https://liftvault.com/programs/bodybuilding/lyle-mcdonald-bulking-workout-routine-spreadsheet/ >compounds followed by accessories
looks indistinguishable from Madcow to me
8 months ago
Anonymous
Very funny homosexual, now what do you think of it for real?
>Go workout >Do 1 or 2 exercises (squats, bench, deadlift, rows, push press, overhead press, olympic lifts, sprints, jumps, chinups, pullups, etc.) >Pick one and try to work up as heavy as you can go with good form and until fatigue sets in and you can't perform them anymore. Do a back off set if you want for a slight pump. Focus on doing reps as hard, as fast and as many as you can do until you feel stimulated or fatigued. >Repeat for 2nd exercise, usually something for a similar body area like the upper or lower. Or just do that 1 lift. >Next day, you'll probably feel a bit sore. Work on a different body group and the respective exercise for it with the same lifting principle. >If you go in the NEXT (3rd) day and you still feel sore in the lower body, either something kind of easier (instead of squats/deadlifts try isometric lunges or a light weight exercise like sub maximal sprints, lower weight barbell zerchers) Or nothing at all besides maybe some stretches. >The 4th day, when you feel ready in whatever body group, you go hard again with whatever lift.
tl;dr >lift whenever and however just go hard when you can and when you can't either don't or do something relatively easier but still keeps the blood going. Also, sometimes being sore isn't going to cause you to be weak. Being overly fatigued will so take that as you will and just auto-regulate your exercises and training.
I swear by this but people are gonna shut me down
Assuming you're fat
Do this circuit to failure
Push ups near failure
Squats 50-60
Ab wheel roll out near failure
Squats 50-60
Everytime you go back to push ups do different variations, regular diamond, decline, wide grip, pike
Before the circuit do some rows or pullups
But this shit works
If you're fat, incorporate stimulant abuse (instant coffee max) all day
Bam
Madcow
>powerlifter lifts
NOOOOOOO homosexual!!!!!!
>Assuming you're fat
What if I'm not? My BMI is 20
Just follow my plan and you'll be good then
Take no rest in between sets until you actually need it
I just realized you recommended me a cardio circuit. have a nice day
Build your own if you hate normal programs so much.
>Step 1: Pick split (traditional or make something up if you want to be unique). This can be anything, PPLx, ULxULx, 3xfullbody per week, etc.
I personally do ULPPLxx
>Step 2: Pick your compounds. This is the core of your workout, 80% of your progress will come from compounds. 1-3 major compounds per session, 1-3 sets each per session.
OHP, bench, deadlift, squat, pull/chin-ups, rows, etc all go in this category (I don't respect people with weak OHP)
>Step 3: Add accessories/isolations as needed, based on goals/preference. These are your lat raises, curls, etc.
And most importantly.
>Step 4: Actually go to the fricking gym you DYEL moron
The fact you didn't immediately notice that shows how basic your knowledge level is. Do your compounds. Stuff like PPL or ULPPL will let you get both compounds and high volume in so just do that.
This is the only decent post ITT. OP is a homosexual.
That's hypertrophy, j
Push ups and squats for cardio? Are you fricking moronic
Mentzer said he drank 2 gallons of Milk and if you aren't getting stronger you aren't getting bigger... soooooooo...
SS+GOMAD
picrel
I just didn't read it.
>that routine
You could have just said madcow
>PPL with essential compounds and plenty of volume is madcow
You don't want help
Read it and weep homosexual
>FBxFBxFBxx
>This is exactly the same as PPLxPPLx!!!
do you think touching a barbell magically turns you into Ripplebreasts or something? Assuming you're not just trolling, how is a full-body session with squatting, benching, and rows remotely similar to a push session with bench, incline bench, dips, and tricep work?
>compounds + accessory 3x a week is somehow different from what you said
+ accessory 3x a week is somehow different from what you said
yes
push pull legs or arnold split 2x a week would be ideal if you have the time for it
otherwise upper lower 2x a week
I do compounds 3 times per week, for assistance I do legs raises and alternatively extensions then dips, pull-ups and hollow body drills. I also have 2 days a week for arms assistance. I'm in the best shape of my life.
tldr: Go to the gym and lift shit you gayet.
Post body now
He didn't mention weight anywhere moron
Okay? You don't need weights for hypertrophy it's called calisthenics dumbass
>calisthenics
Ahh yes, which is bound to help me get ripped
>inb4 you post some calisthenics youtuber
kek
So you mean to tell me you can't gain muscle with your bodyweight? Fricking dumbass
Nice bait moron
Post body
Jackass. And i can't post any calisthenics YouTubers? Are you scared of being wrong ? Dumbass
Quit being a moron. We both know calisthenics aren't worth anyone's time. You could get way bigger way faster with just regular lifting. Can't believe I'm even responding to this horrible bait
Okay homosexual, what do you guys think of this routine then?
https://liftvault.com/programs/bodybuilding/lyle-mcdonald-bulking-workout-routine-spreadsheet/
>just make your own
No
>https://liftvault.com/programs/bodybuilding/lyle-mcdonald-bulking-workout-routine-spreadsheet/
>compounds followed by accessories
looks indistinguishable from Madcow to me
Very funny homosexual, now what do you think of it for real?
GODDAMNIT RATE THE ROUTINE
I AM TOTAL NOVICE
>Post body now
No, last time I posted body nobody gave me any (You)s so I won't ever do it again.
Okay skinnyfat
Cope all you want liftlet.
Post body
NTA but asking someone to post body without posting yours just means you're a gay.
What's the point its all about insertions anyways
>Go workout
>Do 1 or 2 exercises (squats, bench, deadlift, rows, push press, overhead press, olympic lifts, sprints, jumps, chinups, pullups, etc.)
>Pick one and try to work up as heavy as you can go with good form and until fatigue sets in and you can't perform them anymore. Do a back off set if you want for a slight pump. Focus on doing reps as hard, as fast and as many as you can do until you feel stimulated or fatigued.
>Repeat for 2nd exercise, usually something for a similar body area like the upper or lower. Or just do that 1 lift.
>Next day, you'll probably feel a bit sore. Work on a different body group and the respective exercise for it with the same lifting principle.
>If you go in the NEXT (3rd) day and you still feel sore in the lower body, either something kind of easier (instead of squats/deadlifts try isometric lunges or a light weight exercise like sub maximal sprints, lower weight barbell zerchers) Or nothing at all besides maybe some stretches.
>The 4th day, when you feel ready in whatever body group, you go hard again with whatever lift.
tl;dr
>lift whenever and however just go hard when you can and when you can't either don't or do something relatively easier but still keeps the blood going. Also, sometimes being sore isn't going to cause you to be weak. Being overly fatigued will so take that as you will and just auto-regulate your exercises and training.
Good video on the subject:
?si=EX1bQf_6N6xHqrqc