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5x5 for strength, 5x10 for hypertrophy. Strength first then hypertrophy.
for me it's
>2x5 1xF for barbell compounds and other main lifts
>2x8 for bodyweight "accessories"
>2x12 for dumbbell "accessories"
>5x5 for strength, 5x10 for hypertrophy. Strength first then hypertrophy.
>that's right son
This is me minus the disgusting neckbear and baldness.
Why do we have the same threads every day
Not much to talk about when it comes to fitness.
I think it's bots. For example, the pepe looking at the camera threads with some bait statement are all bots.
Why would there be bots on IST? What is there to gain?
yeah it is. SS is a fatso meme and nobody cares how much you lift except a bunch of fatsos online. you’re not fit if you’re fat. get lean
I'm doin stronglifts 5x5 until I get strong enough then I'll try an hypertrophy program for like an year
3x5 on days 1, 2, 3. 3x8 on 4, 5, 6
You shouldn’t train 6x per week. Thats way too much. 4x per week (2x upper body / 2x lower body) is the max. Otherwise the body can’t recover.
I'm fine training 6 days thanks, I enjoy going to the gym
You will damage your muscles
erm... thats the point
Not like this. Damaging in the sense that you will get weaker
I’m too weak to do 8 reps, but I’m getting slowly better.
I can do 4x6 now as a good inbetween
lower the weight to do 8 rep
I do 4x8.
I do both. I have work out A, B and C, each are 2 days per week then a rest day. So my week looks like A B C A B C Rest.
A= Chest and back
5x5 Barbell bench press (higher weight)
3x10 Barbell bench press (lower weight)
5x5 Barbell deadlift (heavy weight)
3x10-12 Dumbell chest press (lighter weight)
3x10-12 Dumbell rows (upper)
3x10-12 Dumbell rows (sides)
Workout B=Shoulders and arms
5x5 OHP (heavy weight)
3x10-12 OHP (lighter weight)
5x5 Barbell skull crusher (heavy)
3x10-12 barbell skull crusher (lighter)
5x10-12 Dumbell standing curls
5x5 Dumbell shoulder flys (heavy)
3x10-12 Dumbell shoulder flys (light)
3x10-12 Dumbell tricep extentions
Dumbell preacher curls to failer.
Workout C=Stomach and Legs
5 Sets of situps each to failure
5x12 barbell calf extentions
5 sets dragonflags each to failure
5x5 barbell squats (heavy weight)
3x10-12 barbell squats (lighter weight)
Go for a roooon.
it's not that simple, but you'd know that if you knew not to take memes literally
I read 1/3d of erics helm's muscle and strength pyramid training book and in the part I got to read he explained this pretty succinctly
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