ITT we create a lifting routine one word at a time
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ITT we create a lifting routine one word at a time
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Rape
OK
rape who?
Squat
Without
Pants
5x5
Hanging
xF
10 minute
semen
zercher
Fat
Bench
Forever
porno
xF
tren
Sleep
have sex with children and kill them
Shut up, Griffin.
I was a PPL gay for my first few years of lifting, but in the past couple of year I began doing a full body routine on Mon, Wed, and Friday. It is undoubtedly the best routine for natural lifters imo
More convenient too since you get more out of it each time.
Less really is more then? And are you doing a strength routine like Texas or something else?
>are you doing a strength routine like Texas
I don't even know what that means, I have never adhered to any defined training protocols. I have a fairly simple routine which I repeat each week, with slight tweaks every couple of months to freshen things up. At this point I am pretty satisfied with my physique, so avoiding atrophy and making incremental gains is more than enough for me.
>Monday
DB bench 3x10
DB curl 3x8 + Tricep pushdown 3x12 (*Superset)
Walking BB lunges 3x?
Single arm t-bar row 3x10
Farmer's carry
Face pulls 3x10
Pull-ups to failure x 2
>Wednesday
BB OHP 3x10
DB curl 3x8 + Tricep pushdown 3x12 (*Superset)
Incline leg press 3x10 (Narrow+low foot placement), Incline leg press 3x10 (Wide+high foot placement) (*Superset)
Lat pulldown 3x10
Farmer's carry to near failure x 2
Pull-ups to failure x 2
>Friday
BB incline bench 3x10
DB curl 3x8 + Tricep pushdown 3x12 (*Superset)
Walking BB lunges 3x?
Single arm t-bar row 3x10
Farmer's carry to near failure x 2
Pull-ups to failure x 2
Standing high-to-low cable press 3x10
moronic routine but based because of OHP+farmers walk
Post body
post body
Why not upper-lower splits? I would rather focus one day for squat, another for DL, another for bench press so I can go heavy on those
If your objective is to become maximally strong on the compound lifts, your routine will likely be return better results than full body training. That is not my objective. I value being able to train each body part 3x per week and still get plenty of recovery.
What if I only care about hypertrophy?
Here's why
Upper:
>chest
>front delt
>side delt
>rear delt
>lats
>upper traps
>rest of the traps
>biceps
>triceps
>forearms
Lower
>quads
>hammies
>calves
And if you say "just do this for all of that" congrats you're a powershitter.
>superset presses with pulls
>giant set isolation work
>move a portion of the back/delt/forearm work to lower day
>add an arm day, can also put more back and delt work here
Wow so complicated
sure, but aside from bench you can do like 1-2 min rest periods between the other lifts, or superset them. your lower day is going to be long even if you just do squat+dl then leave.
In fairness, forearms will come with time, and pressing movements will grow your front debts.
>Upper:
delt
>>side delt
>>rear delt
>>lats
traps
>>rest of the traps
You ever heard of compounds, moron?
Bench/OHP, Row/Pulldown. Pick 1 to make your primary, alternate.
Add lat delts, shrugs, and a couple sets of arms. If you want, do another upper back pull at a different angle.
>Lower
Missing glutes, hip adductors, abductors, hip flexors, etc.
Squat/Dead, RDL/Front squat, calf press, leg curls, hip iso, etc.
Post your routine please. I do full body workouts at home 3x per week.
sure, but can you make up an explaination to why it worked??
maybe you just got better in other areas, ex. diet
antisemetism
x1488
Coon lynch
Until failure
zercher
farmer
reverse
sharts
Underwater
bulgarian
Canned food
is before you
Enjoying
Jelqing
Ultra
in
Sumo
Pushups
Chase
women
at
night
yummy ccummies
CHUCKS
Black folk
Lateral
Quads
sneed
until
scoobert
gas
Black person
s tongue
my
anus
jefferson cleans
airplains
urethral
whistling
44 hours
weenie
Rape Squat Without Pants 5x5
Hanging xF
10 minute semen zercher Fat Bench Forever porno xF
tren Sleep antisemitism x1488
Coon lynch until failure
zercher farmer reverse sharts
Underwater Bulgarian canned food is before you enjoying jelqing
Ultra in Sumo Pushups
Chase women at right yummy cummies Chucks
Black folk Lateral Quads sneed until scoobert gas
Black folk tongue my anus jefferson cleans
Airplains urethral whistling 44 hours
Now THAT'S a real program.
Doable for natties?
These are the posts that keep me coming back to this shithole.
Succubus
face
sex
inverted
rectum
stretches
diquadrahedron
standing
back