How I made it and you can too!

>PPL 6 days a week low volume high frequency. It can be another split but for a natural higher frequency is a must and any routine that is optimal will end up taking 6 days a week. But the key is to keep intensity high and volume low to moderate. Focus on consistent tempo. Don't start pausing for seconds when approaching failure. Don't start mangling your form to hit arbitrary numbers. Lift in a way that helps you rather than misleads you. Keep your sessions short and hard and wanting more. Not so long and exhausting you hate the gym. But also don't go down the minimalism route that leaves you benching 350 with sticks for arms.

>No calorie counting just try and consume real food high protein meats nurtient dense veggies and make dressing out of yoghurt, use nuts, drink lattes etc. Eat well and simply make sensible choices. Starving in the morning? Eat greek yogurt with diced apple, cinnamon, honey and crushed peanuts. Don't grab your cancer cereal and then be hungry again in 30 minutes. Also don't restrict yourself so bad you end up binging, have some marinated roast chicken legs with fried rice full of veggies and leafy greens. Make a garlic mayo sauce to drizzle on top. Balanced enjoyable lifestyle for years beats fad or crash diets for weeks or months.

>Don't get sucked into specialization. Train to get bigger, strength and size come from consistent effort and good programming. Getting to a 650 deadlift won't change your scrawny forearms. Getting a 200 overhead press won't give you boulder shoulders. Use compounds and isolation movements together giving each equal importance makes you big and strong. Not doing max effort pressing then a few half hearted lateral raises. Or crushing rows then doing a few willy nilly curls expecting your arms to ever get big.

>Fix your sleep pattern. This is a game changer. Once I managed to sort my sleep pattern I completely changed in energy levels, mood, ability to stick to a lifestyle.

Ape Out, Gorilla Mindset Shirt $21.68

Rise, Grind, Banana Find Shirt $21.68

Ape Out, Gorilla Mindset Shirt $21.68

  1. 2 weeks ago
    Anonymous

    Post body

    • 2 weeks ago
      Anonymous
  2. 2 weeks ago
    Anonymous

    >pull
    >first exercise lat pulldown
    tell me you've been lifting for less than a year without telling me you've been lifting for less than a year

    • 2 weeks ago
      Anonymous

      Shut the frick up, he is contributing more than the vast majority of this board ever will.

      • 2 weeks ago
        Anonymous

        it's a shame that this board has degraded so much that the bar is this low for this dogshit routine to be considered a ''contribution''

        • 2 weeks ago
          Anonymous

          And what do you contribute?

          • 2 weeks ago
            Anonymous

            outing dyels for their dogshit routines so that other people don't take their advice

            • 2 weeks ago
              Anonymous

              What’s wrong with lat pull-down first? I’ve been working out for like 4 months and I usually start with lat pull-down if it is free.

              • 2 weeks ago
                Anonymous

                Nothing, there is nothing wrong with it, he is being a dickhead.
                As long as you progress the movement and have good form, keep going

              • 2 weeks ago
                Anonymous

                you're better off doing a compound exercise first because your body is fresh and can handle it better (like bench press in push day)
                pullups / weighted pullups are a way better alternative to lat pulldowns for the first exercise because they work your back more and build more mass
                you can use machines later in your workout when your body is fatigued and can't handle compound exercises that well anymore

              • 2 weeks ago
                Anonymous

                lat pulldowns are a multi joint exercise nearly identical to pullups

              • 2 weeks ago
                Anonymous

                Not the guy you're talking to but you're an absolute fricking idiot if you genuinely think lat pulldowns are in any way comparable to pullups

              • 2 weeks ago
                Anonymous

                not the guy you're talking to but you're objectively wrong
                no hard feelings, you're just 100% incorrect

                >lesser intensity, thus building less strength
                >focuses only on the lats, missing out on other back muscle gains
                >not putting your stabilizer muscles to use AT ALL (this is more important than you realize)
                >instead of pulling yourself UP you pull something else DOWN (typical demoralizer activities)
                >missing out on core gains
                >sitting down like a gay
                >able to cheat with leaning back, turning the whole exercise into basically a horizontal row instead of a vertical row
                they are not the same at all and the sooner you realize that the sooner you will start making real gains

                >lesser intensity, thus building less strength
                you can train harder on latpulldowns and incrementally load it
                >focuses only on the lats, missing out on other back muscle gains
                the latpulldown doesn't just work the lats, it works the exact same muscles as the pullup does
                nearly 0 difference in muscular activity between the two according to studies and results from gym rats and it all depends on the form you use in both
                >not putting your stabilizer muscles to use AT ALL (this is more important than you realize)
                "stabilizer muscles" are a meme
                if an exercise is harder to stabilise it is less intense
                >instead of pulling yourself UP you pull something else DOWN (typical demoralizer activities)
                yeah but on the pullup you also let yourself fall every time which is basically a sissy hypno israeli psyop
                think of it like this:
                -a pullup is basically a b***h exercise made for people that want to climb things in order to run away from predators
                while on the lat pulldown you hold yourself down and pull the fricker's limbs off
                >missing out on core gains
                the more muscles worked in an exercise for stabilisation(your abs aren't doing anything to pull yourself up they're just holding your legs in line with your torso) the less effective it is
                >sitting down like a gay
                sitting down in your throne while crowning yourself king
                >able to cheat with leaning back, turning the whole exercise into basically a horizontal row instead of a vertical row
                there are just as many ways to cheat pullups specially by kipping your entire body

              • 2 weeks ago
                Anonymous

                >''stabilizer muscles'' are a meme
                thank you for outing yourself as a dyel

              • 2 weeks ago
                Anonymous

                right back at you
                "stabilizer muscles" jflol
                guess what, your calves are "stabilizer muscles "during overhead presses, are they growing at all from it?

              • 2 weeks ago
                Anonymous

                >it works the exact same muscles as the pullup does
                Not quite correct, it has less core engagement than pullups, but I am sure you will add pullups to your routine when you can do above bodyweight on your lat pulldowns.

              • 2 weeks ago
                Anonymous

                >Not quite correct, it has less core engagement than pullups
                which has no impact whatsoever on the actual pulling motion therefore it doesn't matter
                >but I am sure you will add pullups to your routine when you can do above bodyweight on your lat pulldowns.
                I already do them
                they do nothing for my "core"

              • 2 weeks ago
                Anonymous

                >I already do them
                cool, its a good movement, everyone who can should do them imo

              • 2 weeks ago
                Anonymous

                >lesser intensity, thus building less strength
                >focuses only on the lats, missing out on other back muscle gains
                >not putting your stabilizer muscles to use AT ALL (this is more important than you realize)
                >instead of pulling yourself UP you pull something else DOWN (typical demoralizer activities)
                >missing out on core gains
                >sitting down like a gay
                >able to cheat with leaning back, turning the whole exercise into basically a horizontal row instead of a vertical row
                they are not the same at all and the sooner you realize that the sooner you will start making real gains

            • 2 weeks ago
              Anonymous

              post a routine you'd recommend bro pls

  3. 2 weeks ago
    Anonymous

    Bless you OP, godspeed

  4. 2 weeks ago
    Anonymous

    >>No calorie counting

    NGMI

    Not tracking total calorie intake ends like this

    >dont gain weight
    >dont lose weight
    >gain weight too fast
    >lose weight too fast
    >spinning wheels

    You need to know the calories to know when youre heading and to ensure the speed of it isn't too slow or too fast

    The only people who think it doesn't matter are the people who only ever lifted for 6 months and got noobie gains and quit, everyone makes changes in the first 6 months without tracking anything because noobie gains are easy mode.

    But you will hit the wall when noobie gains end and you'll be stuck because you dont have a clear goal in mind and thus wheel spinning will be your fate

    Lifting without tracking calories is like lifting and just putting random weight on the bar and hoping for the best

  5. 2 weeks ago
    Anonymous

    >cancer cereals
    >eat rice
    you DO know rice is a cereal right? fricking children on this board

    • 2 weeks ago
      Anonymous

      he likley means processed breakfast cereals

  6. 2 weeks ago
    Anonymous

    That insect looks like a praying mantis with down syndrome

Your email address will not be published. Required fields are marked *