And here's a list of shit lifts that you should not bother doing, these lifts will only hurt you in the long run
1. Any kind of Deadlift, why?
>Stimulus to Fatigue ratio is the worst out of any lift
>Very high chance of hurting your back even when you practice proper form
2. Any kind of Squat, why?
>There is no point in doing Squats when you can Leg Press and receive the same hypertrophy results
>Squatting can also lead to long-term back pain even when you practice proper form
>You can push your Leg Muscles on a Leg Press really really far, you CANNOT do this with a Squat, your Back will ALWAYS give out before your Legs do.
3. Any kind of Shrug, why?
>Because the Range of Motion on a Shrug is so small, you need a ton of weight for it to be effective for Hypetrophy, so Shrugging with light weight is POINTLESS
>Shrugging with HEAVY weight (which is a requirement for effective shrugs) brings too much FATIGUE on the body, for what is a simple isolation
>The fact of the matter is your Traps grow from all Pulling lifts, Shrugs are just a bonus, but the bonus they give is NOT worth the fatigue and damage it causes to your body long term
>Overwhelmingly developed traps take away from your Aesthetics anyway, so it is overall pointless
4. Any Row where your lower back isn't supported, why?
>You want to maximise hypertrophy, you need to be focusing on the muscles you're wanting to train, making it so you also have to support your lower back when Rowing just adds extra bullshit to the lift that is NOT helping you grow the back muscles, you're turning the lift into a Full body lift at that point when your goal is to target the back muscle
>You can get far better hypertrophy when you can simply focus rowing with the back muscles and not worry about anything else, and there are a dozen better ways to Row than a Barbell Row, a Barbell Row is the WORST possible lift for Rows
5. Any kind of STANDING calf raise, why?
>The aesthetic part of the Calf is the LOWER Calf, the LOWER CALF is strained far better doing SEATED CALF RAISES, S-E-A-T-E-D.
>Standing Calf raises cause bruises to your upper back/shoulder area which looks disgusting, this is because you must put hundreds of pounds on your shoulders with those big pads you stand under
>Again, Standing Calf Raise = Pointless, you only want to do the SEATED variant to target specifically the muscle that creates the aesthetic look to the Calf
6. YOU NEED AN ARM DAY, I DONT CARE WHAT ROUTINE YOU DO, why?
>ALL routines put arms at the end of a workout
>ARMS are always neglected
>There has been a BIG push against "le arm bros" which caused people to disregard arm training all together to not be associated with being an "arm bro"
>Most guys now have pathetically small arms compared to their other muscles because of this social stigma
7. DO NOT FLAT BENCH PRESS, why?
>Flat bench is literally useless
>If you're a manlet flat barbell will mostly work your triceps
>If you're a lanklord flat barbell will mostly hurt your shoulders
>Dumbbbell Pressing is vastly superior for Hypertrophy anywhere
These are the 7 major things I have discovered in the last 15 years of training
Ask me about any other specific lifts and I'll tell you if they're good or not
Weighted carries and farmers walk, either symetric or asymetric?
rope or ladder climbing either free or wearing a weighted shirt/bag?
>Weighted carries and farmers walk, either symetric or asymetric?
For hypertrophy: Not worth it
For helping increase TDEE on a cut (asethetics) : It helps, but again, not worth the load on the joints, just doing some up-hill treadmill, or stair-stepper is going to provide far better increase to your TDEE without the load on the joints
Overall for HYPERTROPHY and AESTHETICS, its not worth doing it.
This thread is specifically about hypertrophy and aesthetics, so weighted carries and farmers walks might be good for other general purposes, its not worth it for hypertrophy/aesthetics
>rope or ladder climbing either free or wearing a weighted shirt/bag?
I would apply the same logic to these are I did the carries/farmers walk
I'm just gonna do the opposite of what you wrote because you sound like a gay
>YOU NEED AN ARM DAY, I DONT CARE WHAT ROUTINE YOU DO, why?
I'm following a regular PPL routine where triceps and biceps get trained 2x a week. Why exactly do I need an arm day now?
Yeah, tagged on the END of the Pull and Push day, that is not real training for the ARMS, its just frickarounditis.
Where is this assumption coming from that I put my arm workouts at the end of a training session? Is that how others really do it? Personally my triceps work comes right after benching, and my biceps after one or two back exercises. I don't see any reason to change that.
OP is a gay but he is right about that one.
It's much easier to progress your arm lifts if you do it fresh vs after a bunch of sets of pressing or pulling. You can also superset your bi and tri lifts, easy way to do a lot of sets.
Very interesting. Post body.
Read only till squats and already know you're a massive dyel.
Post body, you won't.
I win.
Do not reply to me.
>Standing Calf raises cause bruises to your upper back/shoulder area
I skimmed until this part.
OP is a fricking fairy, and no he won't post body.
Stay small, broken, fat, injured and DYEL due to your poor choices
You've probably both got maximum 1.5 years lifting experience at most. I have 15 years. I mog you physically, muscularly, low-bodyfatly, aesthetically and painfreely.
You wont even last 5 years, let a lone 15, Ive lasted this long and remain aesthetic into my late 30s purely because I've figured out what hurts you in the long run, and what works best in the long-run, and what is simply not worth doing.
99.99% of guys by my age are copeing with "LE WHEN I WAS YOUNGER I COULD DO SO MUCH! but I am still going strong, purely because I stopped doing the stupid shit most guys in the gym never stop doing until it finally fricks them up.
Bla bla bla, did we hurt your feelings pantyboy ?
What's a good starting routine, OP?
What is your routine?
I will not post body, because I can make myself look way better in a photo by selecting 1 of 100, that isn't fair to anyone and only causes mental illness for those looking at the pictures.
Pictures don't matter, they're easily manipulated, anyone can make themselves look good with pictures.
Looking muscular, lean and aesthetic in real life face to face is what matters, what counts, and what most of you homosexuals cannot pull off, you require photos with the stars aligned to make you look good, and that is fricking pathetic and pointless and is not based in reality at all.
I am not participating in that mental illness you stupid young gays participate in. I will not bother wasting my time taking a photo using the right angles, lighting, and camera focal lenses, just to "achieve" the fake look everyone aims for when taking photos to post online.
If you don't understand what I just said, you're so far deep in the matrix you don't know what the frick is going on anymore.
i asked for your ffmi kek.
Who the frick cares about FFMI? Do you (IN REAL LIFE) look muscular, lean and aesthetic, especially when next to "normal" everyday people? I do, can you say the same?
I don't know what my bodyfat % is, but I have shredded abs with veins on my lower abs. Does it matter whether or not I know my actual BF%?????? Nope. Shit fricks.
So you use roids and even with that you look like shit. Lmao
it's one of the best ways to directly see your muscle gains. I also agree pictures aren't that good because if you are lean you look bigger than you actually are. That's why i ask for your ffmi to directly see how much muscle you have and if your method works.
dude ur squat techinque fricking sucks energy leakage everywhere. This lift sucks!11111`
noob
> I will not post body, because…
Aaaaaand thats the thread. Good night everyone!
>I will not post body, because I can make myself look way better in a photo by selecting 1 of 100
Nobody said you couldn't do this. Even if you look like shit now after 15 years of lifting, you could choose a picture back when you were 8 years in and I'd still take some of your advice. So hurry up and post body. Until then...
In 15 years you've not taken one good pic? Kwab
Why would I take fake pictures that don't represent what I look like in real life?
Kek OP getting rekt left and right by every one in this thread. Brutal.
Sorry I'm on your side here based on your takes but you really DO look like a homosexual when you refuse to post body after boasting so much about your physical and aesthetic prowess
If you're really looking so impressive and aesthetic all the time than a quick pic of yourself literally wouldn't require any effort at all homosexual.
Stay larping pantyboy.
>I will not post body
Okay stfu then
Post body, only then will i (maybe) take your advice with me
thoughts on cable lateral rows?
I'd rate their usefulness at about 50% compared to Dumbbell side laterals
You can do cable side laterals, but I would only ever do them AFTER doing dumbbell side laterals.
If you're lacking side delts, you can benefit from doing cable side laterals as a "finisher" after your dumbbell side laterals
Not useless, but again, I would NOT have them as a primary side-deltoid lift
OP still didn’t post body lel
He won't cuz he looks like shit.
Just cut stuff that works bro!!1111 Cuz I was too moronic to learn the proper techniques to get results you are too!111
okay bro what's your ffmi?
>no squats
Nope.
>don’t lift weights
Pathetic thread.
> post body if you’re so great
> spergs for paragraphs a bunch of cope nonsense
1 Do lighter, high rep, slow eccentric RDLs
2 On to something here, leg press isnt an option for home gyms so again lower weight, higher reps.
4 Probably true
5 Lmao who trains calves? You should be hiking or running up hills.
3,6,7 100% correct
LARP. Reasons provided are mostly shits and giggles, word salads and memes. It cant be coming from anyone who has more than 2 years of xp.
And if it actually does, thats even worse.
End of thread.
OP is unironically right on every single point
>I'm le pro lifter but will not post body
Sure thing buddeh
I'll alternate seated and standing calf raises. Best I can do.
How am I supposed to train my back then? I don't mean for aesthetic purposes but for not having my back hurt when I sit too long or whatever. I thought she compound exercises like deadlifts with relatively low weight worked for that
do good mornings instead. look up any of 60000 other exercises
>been lifting unsuccessfully for 15 years, but heres my thread why should do what I tell you
K.
Give me a good ARM day workout. Im starting to look like a collosal titan on PPL
Didn't read OPs bullshit because he didn't post body.
Yes. He also cares about lower calves. Blacks never have any lower calves. That's the reason.
He is definitely black, which invalidates everything he says.
Alright everyone, I've been lifting 20 years, let me give you MY facts:
1. I don't give a frick what your routine is. Don't tell me about it. Shut the frick up and mind your own business.
2. Caring at all what someone else thinks of you, specifically in this context whether or not some random Black personhomosexual approves of the lifts you want to do is the gayest most weak beta male thing you could ever do. Just lift and don't give a frick what anyone else thinks.
The end, don't be a stupid homosexual. Also, shit your fricking mouth in general, nobody wants to hear what you have to say, moron.
So exactly what do I do to get big
1. Eat a lot of nutritious food, not goyslop.
2. Train hard and rest. Always do it safely, dont egolift.
Go make gains anon.
Rowing is not for your back imo it’s for the cardio …
i agree with you here for all except the shrugs part
>Don't do 3 out of the 4 major compound lifts that build muscle
>Doesn't post body to assert claim
Genuinely kys
cbf typing out why you're wrong
you are gay, 15 years is meaningless without results for yourself or others
>t. 8 years training, 6 figure coaching business, exsci degree, National (soon to be World) level powerlifting coach, 7x6.5
OP is not only a bottom homosexual, but he won't even post body which means he's 100% a basement dwelling hambeast who hasn't even been to a gym in 15 years.